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 · BUILD WEEK
Mon 25 Jul – Sun 31 Jul
21.0 km
96 rTSS · 3 sessions · 2h 21m
First build week after recovery — solid base, standard load. Volume spiked +110% vs average — watch for overuse. No long run in 77 days.
Target 10–11 km · Target 44–47 rTSS · TSB Mon +9.1 · Ramp +0.3 · Mono 0.52 · 0% fast (4w) · long run 77d ago
Volume targets
80 km
59.0 km left
avg 20.2 km
✓
100 km
79.0 km left
Weekly load
96 rTSS +0.3 CTL
Target
47
4-wk avg
42
+10%
47
Week sessions 3 done · 21.0 km · 2h 21m
Sat 30
07:02
32 33
recovery
⛅ Hate Morning Run
7.0km 6:49/km 137bpm
Thu 28
07:57
24 21
recovery
⛅ Morning Run
5.3km 6:57/km 136bpm
Tue 26
06:20
40 20
recovery
☀️ Morning Run
8.7km 6:31/km 130bpm
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