Dashboard

30 Aug 2026
CTL 70 fitness today
ATL 65 fatigue today
TSB +4.8 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -1.0 CTL Δ 7 days
Monotony 1.39 28-day load spread
Streak 214 consecutive weeks
WEEK · BUILD WEEK
Mon 2 Jan – Sun 8 Jan
55.8 km
386 rTSS · 4 sessions · 5h 03m
First build week after recovery — solid base, standard load.
Target 53–56 km · Target 344–367 rTSS · TSB Mon +2.0 · Ramp +2.5 · Mono 0.92 · 14% fast (4w) · 2 quality · long run 2d ago
Volume targets
80 km
24.2 km left
avg 28.9 km
✓
100 km
44.2 km left
Weekly load
386 rTSS +2.5 CTL
Target
367
4-wk avg
328
+10%
361
Week sessions 4 done · 55.8 km · 5h 03m
Sun 8
11:07
49 39
easy
Lunch Run
8.3km 5:56/km 139bpm
Fri 6
11:07
164 150
long steady
Lunch Run
24.3km 5:12/km 144bpm
Thu 5
12:52
77 83
workout vo2max 1×2km
Lunch Run
11.1km 5:42/km 147bpm
Tue 3
13:19
96 119
workout CV 2×2km
Afternoon Run
12.2km 5:18/km 155bpm
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