Dashboard

5 Nov 2026
2w 1d until Haifa Marathon (Half marathon)
CTL 43 fitness today
ATL 29 fatigue today
TSB +13.6 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -1.8 CTL Δ 7 days
Monotony 0.87 28-day load spread
Streak 224 consecutive weeks
WEEK · MAINTENANCE WEEK
Mon 28 Nov – Sun 4 Dec
40.4 km
259 rTSS · 4 sessions · 3h 52m
Maintenance week — hold current load around 40–45 km. No long run in 203 days. A build week was recommended — instead a maintenance week was done (259 rTSS, 40 km).
Target 40–45 km · Target 239–264 rTSS · TSB Mon -8.4 · Ramp +0.7 · Mono 0.93 · 9% fast (4w) · 1 quality · long run 203d ago
Volume targets
80 km
39.6 km left
avg 26.4 km
✓
100 km
59.6 km left
Weekly load
259 rTSS +0.7 CTL
Target
264
4-wk avg
252
+10%
277
Week sessions 4 done · 40.4 km · 3h 52m
Sun 4
11:35
61 81
easy
Lunch Run
10.5km 6:06/km 145bpm
Thu 1
09:28
86 91
workout CV 10k-pace 3×2km
Morning Run
11.3km 5:13/km 151bpm
Tue 29
09:03
50 32
easy
Morning Run
8.2km 5:51/km 137bpm
Mon 28
16:50
62 36
easy
Afternoon Run
10.5km 5:54/km 136bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
8.0/126.6 km
Half Mar 3:54/km
6.0/63.3 km
10k 3:43/km
0.2/30.0 km
5k 3:35/km
0.0/15.0 km

Daily mileage

Last 30 days
Peak day 22.2 km 4 Nov Longest run 21.1 km 9 Oct Avg training days/week 3.5
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
9%
91%
fast minutes slow
Intensity
Recovery 48%
5:21–6:17 <128
Daily / Easy 22%
4:57–5:20 128–138
Steady / Long 16%
4:24–4:56 138–148
LT1 / Aerobic 5%
4:09–4:23 148–153
Tempo 4%
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 Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.9 VDOT
range 50.3–57.5
Threshold pace 4:02 /km
12w trend +0.1
Half Marathon 1:25:42

36w since race anchor