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 · RECOVERY WEEK
Mon 27 Feb – Sun 5 Mar
37.8 km
217 rTSS · 4 sessions · 3h 40m
Recovery week — cut volume to 43–49 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (217 rTSS, 38 km).
Target 43–49 km · Target 305–352 rTSS · TSB Mon +1.2 · Ramp -4.1 · Mono 1.32 · 26% fast (4w) · 2 quality · long run 29d ago
Volume targets
80 km
42.2 km left
avg 36.3 km
✓
100 km
62.2 km left
Weekly load
217 rTSS -4.1 CTL
Target
352
4-wk avg
470
+10%
517
Week sessions 4 done · 37.8 km · 3h 40m
Sat 4
15:50
88 103
workout CV 10k-pace
Afternoon Run
12.3km 5:24/km 151bpm
Thu 2
17:37
45 24
workout repetition 5×100m
Afternoon Run
8.3km 6:01/km 135bpm
Wed 1
11:30
44 58
recovery
Lunch Run
8.8km 5:49/km 144bpm
Tue 28
14:56
40 28
recovery
Afternoon Run
8.4km 6:11/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