Dashboard

30 Aug 2026
CTL 73 fitness today
ATL 84 fatigue today
TSB -10.5 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +2.3 CTL Δ 7 days
Monotony 1.49 28-day load spread
Streak 214 consecutive weeks
WEEK · MAINTENANCE WEEK
Mon 10 Oct – Sun 16 Oct
39.5 km
203 rTSS · 4 sessions · 3h 55m
Maintenance week — hold current load around 34–38 km. No long run in 154 days. A build week was recommended — instead a maintenance week was done (203 rTSS, 39 km).
Target 34–38 km · Target 188–208 rTSS · TSB Mon -3.5 · Ramp +0.7 · Mono 1.02 · 1% fast (4w) · long run 154d ago
Volume targets
80 km
40.5 km left
avg 23.2 km
✓
100 km
60.5 km left
Weekly load
203 rTSS +0.7 CTL
Target
208
4-wk avg
198
+10%
218
Week sessions 4 done · 39.5 km · 3h 55m
Sat 15
07:47
44 29
easy
Morning Run
8.2km 5:40/km 137bpm
Fri 14
08:24
42 14
recovery
Morning Run
8.4km 6:08/km 128bpm
Tue 11
08:28
72 43
recovery
14 under 140
14.3km 6:05/km 135bpm
Mon 10
06:45
45 12
recovery
8 under 130
8.5km 5:52/km 126bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
35.6/126.6 km
Half Mar 3:54/km
32.1/63.3 km
10k 3:43/km
5.8/30.0 km
5k 3:35/km
3.4/15.0 km

Daily mileage

Last 30 days
Peak day 31.7 km 7 Aug Longest run 24.7 km 30 Aug Avg training days/week 5.6
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
10%
90%
fast minutes slow
Intensity
Recovery 39%
5:21–6:17 <128
Daily / Easy 22%
4:57–5:20 128–138
Steady / Long 23%
4:24–4:56 138–148
LT1 / Aerobic 6%
4:09–4:23 148–153
Tempo 5%
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
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.8 VDOT
range 51.0–56.6
Threshold pace 4:02 /km
12w trend -0.5
Half Marathon 1:25:54

26w since race anchor