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 31 Oct – Sun 6 Nov
35.6 km
199 rTSS · 4 sessions · 3h 17m
Maintenance week — hold current load around 37–41 km. No long run in 175 days. A build week was recommended — instead a maintenance week was done (199 rTSS, 36 km).
Target 37–41 km · Target 209–230 rTSS · TSB Mon -6.9 · Ramp 0.0 · Mono 1.05 · 4% fast (4w) · 1 quality · long run 175d ago
Volume targets
80 km
44.4 km left
avg 25.3 km
✓
100 km
64.4 km left
Weekly load
199 rTSS +0.0 CTL
Target
230
4-wk avg
220
+10%
241
Week sessions 4 done · 35.6 km · 3h 17m
Sun 6
06:24
39 13
recovery
Morning Run
8.1km 6:12/km 126bpm
Fri 4
06:18
68 58
workout LT1 progression 1×8.5km
התקדמות
10.7km 5:01/km 144bpm
Wed 2
09:29
47 34
easy
8@5:30
8.4km 5:28/km 138bpm
Tue 1
12:34
45 30
easy
8 < 130
8.4km 5:39/km 137bpm
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