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 14 Nov – Sun 20 Nov
35.9 km
216 rTSS · 4 sessions · 3h 25m
Maintenance week — hold current load around 43–48 km. No long run in 189 days. A build week was recommended — instead a maintenance week was done (216 rTSS, 36 km).
Target 43–48 km · Target 246–271 rTSS · TSB Mon -8.1 · Ramp +0.1 · Mono 1.02 · 6% fast (4w) · 1 quality · long run 189d ago
Volume targets
80 km
44.1 km left
avg 25.5 km
✓
100 km
64.1 km left
Weekly load
216 rTSS +0.1 CTL
Target
271
4-wk avg
259
+10%
284
Week sessions 4 done · 35.9 km · 3h 25m
Sun 20
08:59
57 40
recovery
Morning Run
10.5km 6:23/km 137bpm
Fri 18
09:52
41 56
recovery
תקלה
7.5km 6:17/km 145bpm
Fri 18
09:00
73 131
race threshold
תחרות ראשונה אחרי החבלה, תחרות ראשונה בארץ אבות
9.6km 4:37/km 167bpm
Wed 16
09:42
45 28
easy
Morning Run
8.2km 5:39/km 136bpm
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