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 3
Mon 16 Jan – Sun 22 Jan
73.3 km
497 rTSS · 5 sessions · 6h 46m
3rd build week — approaching the ceiling. Cap at 53–55 km. Volume spiked +45% vs average — watch for overuse.
Target 53–55 km · Target 354–370 rTSS · TSB Mon -12.1 · Ramp +4.1 · Mono 0.96 · 14% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
6.7 km left
avg 30.1 km
✓
100 km
26.7 km left
Weekly load
497 rTSS +4.1 CTL
Target
370
4-wk avg
337
+10%
370
Week sessions 5 done · 73.3 km · 6h 46m
Sat 21
09:36
169 186
long steady
Morning Run
26.8km 5:31/km 146bpm
Fri 20
10:09
94 96
easy
Morning Run
13.6km 5:51/km 144bpm
Wed 18
11:12
115 105
workout
Lunch Run
14.6km 5:05/km 150bpm
Tue 17
10:40
68 40
workout repetition 10×100m
Morning Run
10.1km 5:35/km 138bpm
Mon 16
11:56
51 26
easy
Lunch Run
8.3km 5:50/km 136bpm
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