Dashboard

5 Nov 2026
2w 1d until Haifa Marathon (Half marathon)
CTL 43 fitness today
ATL 29 fatigue today
TSB +13.6 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -1.8 CTL Δ 7 days
Monotony 0.87 28-day load spread
Streak 224 consecutive weeks
WEEK · RECOVERY WEEK
Mon 4 Jul – Sun 10 Jul
16.0 km
68 rTSS · 2 sessions · 1h 51m
Recovery week — cut volume to 14–16 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (68 rTSS, 16 km).
Target 14–16 km · Target 63–73 rTSS · TSB Mon +6.5 · Ramp -1.1 · Mono 0.58 · 1% fast (4w) · long run 56d ago
Volume targets
80 km
64.0 km left
avg 25.2 km
9.1 km left
100 km
84.0 km left
Weekly load
68 rTSS -1.1 CTL
Target
73
4-wk avg
97
+10%
107
Week sessions 2 done · 16.0 km · 1h 51m
Wed 6
06:09
35 44
recovery
☀️ Morning Run
8.0km 6:46/km 138bpm
Mon 4
07:01
33 37
recovery
☀️ еще на час раньше надо
8.0km 7:07/km 135bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
8.0/126.6 km
Half Mar 3:54/km
6.0/63.3 km
10k 3:43/km
0.2/30.0 km
5k 3:35/km
0.0/15.0 km

Daily mileage

Last 30 days
Peak day 22.2 km 4 Nov Longest run 21.1 km 9 Oct Avg training days/week 3.5
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
9%
91%
fast minutes slow
Intensity
Recovery 48%
5:21–6:17 <128
Daily / Easy 22%
4:57–5:20 128–138
Steady / Long 16%
4:24–4:56 138–148
LT1 / Aerobic 5%
4:09–4:23 148–153
Tempo 4%
3:57–4:08 153–158
LT2 / Threshold 2%
3:50–3:56 160–165
CV / Critical V. 2%
3:39–3:49 165–170
VO2max / Interval 1%
3:28–3:38 170+
Repetition / Speed 1%
<3:28
Racing
Weekly mileage Monday–Sunday totals
Distance · km per week Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.9 VDOT
range 50.3–57.5
Threshold pace 4:02 /km
12w trend +0.1
Half Marathon 1:25:42

36w since race anchor