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 WEEK
Mon 21 Nov – Sun 27 Nov
42.3 km
279 rTSS · 4 sessions · 3h 51m
First build week after recovery — solid base, standard load. No long run in 196 days. A maintenance week was recommended — instead a build week was done (279 rTSS, 42 km).
Target 46–49 km · Target 260–277 rTSS · TSB Mon -5.8 · Ramp +1.5 · Mono 0.9 · 7% fast (4w) · 1 quality · long run 196d ago
Volume targets
80 km
37.7 km left
avg 25.7 km
✓
100 km
57.7 km left
Weekly load
279 rTSS +1.5 CTL
Target
277
4-wk avg
247
+10%
272
Week sessions 4 done · 42.3 km · 3h 51m
Sat 26
09:56
53 63
steady
20 ק''מ. חלק 2🔋
7.8km 5:14/km 149bpm
Sat 26
08:39
91 78
steady
20 ק''מ. חלק 1🔋
14.0km 5:29/km 141bpm
Fri 25
10:49
53 15
steady
Morning Run
8.3km 5:35/km 130bpm
Tue 22
08:35
82 72
workout tempo fm-pace 4×1km
Morning Run
12.1km 5:30/km 142bpm
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