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 3 Oct – Sun 9 Oct
27.3 km
153 rTSS · 3 sessions · 2h 32m
Recovery week — cut volume to 25–29 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (153 rTSS, 27 km).
Target 25–29 km · Target 136–157 rTSS · TSB Mon -11.1 · Ramp -0.4 · Mono 1.02 · 3% fast (4w) · long run 147d ago
Volume targets
80 km
52.7 km left
avg 23.0 km
✓
100 km
72.7 km left
Weekly load
153 rTSS -0.4 CTL
Target
157
4-wk avg
209
+10%
230
Week sessions 3 done · 27.3 km · 2h 32m
Sat 8
06:53
62 34
easy
התקדמות זהירה
10.5km 5:27/km 134bpm
Thu 6
06:31
46 20
easy
8 under 130
8.4km 5:38/km 131bpm
Wed 5
08:06
45 21
easy
8 under 130
8.4km 5:44/km 131bpm
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