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 5 Dec – Sun 11 Dec
44.6 km
295 rTSS · 3 sessions · 4h 08m
First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (295 rTSS, 45 km).
Target 46–49 km · Target 280–299 rTSS · TSB Mon -4.3 · Ramp +1.3 · Mono 0.81 · 10% fast (4w) · 1 quality · long run 6d ago
Volume targets
80 km
35.4 km left
avg 26.6 km
✓
100 km
55.4 km left
Weekly load
295 rTSS +1.3 CTL
Target
299
4-wk avg
267
+10%
293
Week sessions 3 done · 44.6 km · 4h 08m
Sat 10
09:11
110 110
workout CV 3×3km
3*(3@4:24/0.6)
14.0km 5:07/km 151bpm
Wed 7
14:27
44 24
recovery
Afternoon Run
8.0km 6:25/km 134bpm
Mon 5
08:48
141 213
long steady
Morning Run
22.5km 5:34/km 153bpm
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