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 · MAINTENANCE WEEK
Mon 19 Sep – Sun 25 Sep
30.3 km
169 rTSS · 3 sessions · 2h 48m
Maintenance week — hold current load around 30–33 km. No long run in 133 days. A build week was recommended — instead a maintenance week was done (169 rTSS, 30 km).
Target 30–33 km · Target 157–174 rTSS · TSB Mon -7.3 · Ramp +0.4 · Mono 1.04 · 3% fast (4w) · 1 quality · long run 133d ago
Volume targets
80 km
49.7 km left
avg 21.6 km
✓
100 km
69.7 km left
Weekly load
169 rTSS +0.4 CTL
Target
174
4-wk avg
166
+10%
182
Week sessions 3 done · 30.3 km · 2h 48m
Fri 23
09:18
68 85
steady
12 under 140 :)
12.1km 5:22/km 146bpm
Thu 22
06:09
45 12
easy
8 under 130
8.3km 5:43/km 127bpm
Tue 20
06:06
56 32
workout steady 4×1km
WU + 7km(5:10/6:10) + CD
9.9km 5:40/km 134bpm
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