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 · BUILD BLOCK 2
Mon 24 Oct – Sun 30 Oct
46.0 km
261 rTSS · 4 sessions · 4h 14m
2nd build week — good rhythm. Target 44–46 km. No long run in 168 days.
Target 44–46 km · Target 241–257 rTSS · TSB Mon -4.9 · Ramp +1.6 · Mono 0.99 · 3% fast (4w) · long run 168d ago
Volume targets
80 km
34.0 km left
avg 24.7 km
✓
100 km
54.0 km left
Weekly load
261 rTSS +1.6 CTL
Target
257
4-wk avg
224
+10%
246
Week sessions 4 done · 46.0 km · 4h 14m
Sat 29
09:06
88 88
easy
16 < 140
16.0km 5:35/km 141bpm
Fri 28
06:27
54 18
easy
9 under 130
9.3km 5:46/km 127bpm
Wed 26
06:25
69 50
steady
6@5:07 + 2@4:37
11.2km 5:07/km 139bpm
Mon 24
06:23
50 15
easy
9 under 130
9.5km 5:36/km 129bpm
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