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 · MAINTENANCE WEEK
Mon 20 Feb – Sun 26 Feb
64.8 km
416 rTSS · 6 sessions · 5h 49m
Maintenance week — hold current load around 64–70 km. No long run in 22 days. A build week was recommended — instead a maintenance week was done (416 rTSS, 65 km).
Target 64–70 km · Target 465–514 rTSS · TSB Mon +2.0 · Ramp +0.2 · Mono 1.42 · 28% fast (4w) · 3 quality · long run 22d ago
Volume targets
80 km
15.2 km left
avg 35.7 km
✓
100 km
35.2 km left
Weekly load
416 rTSS +0.2 CTL
Target
514
4-wk avg
489
+10%
538
Week sessions 6 done · 64.8 km · 5h 49m
Sun 26
17:07
42 20
recovery
Afternoon Run
8.2km 5:51/km 132bpm
Fri 24
06:08
149 195
race threshold
Tel Aviv Half Marathon
21.2km 4:13/km 161bpm
Thu 23
10:15
46 17
easy
Morning Run
8.3km 6:15/km 133bpm
Wed 22
11:01
67 61
workout vo2max 3×1km
Lunch Run
8.8km 5:28/km 146bpm
Tue 21
11:24
66 27
workout repetition 8×100m
Lunch Run
10.1km 5:52/km 134bpm
Mon 20
17:52
46 14
recovery
Afternoon Run
8.2km 6:20/km 130bpm
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