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 BLOCK 2
Mon 9 Jan – Sun 15 Jan
61.2 km
416 rTSS · 4 sessions · 5h 26m
2nd build week — good rhythm. Target 57–61 km.
Target 57–61 km · Target 379–403 rTSS · TSB Mon -7.9 · Ramp +2.8 · Mono 0.88 · 14% fast (4w) · 1 quality · long run 1d ago
Volume targets
80 km
18.8 km left
avg 29.1 km
✓
100 km
38.8 km left
Weekly load
416 rTSS +2.8 CTL
Target
403
4-wk avg
351
+10%
386
Week sessions 4 done · 61.2 km · 5h 26m
Sat 14
09:55
170 207
long steady
Morning Run
26.7km 5:22/km 148bpm
Fri 13
16:18
62 29
steady
Afternoon Run
8.4km 5:40/km 137bpm
Wed 11
09:35
108 108
workout CV 10k-pace 1×10km
10@4:25
13.8km 4:51/km 152bpm
Mon 9
16:18
76 28
steady
Afternoon Run
12.3km 5:33/km 133bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
33.7/126.6 km
Half Mar 3:54/km
31.7/63.3 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 24.2 km 9 Aug Avg training days/week 5.4
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