Dashboard

3 Nov 2026
2w 3d until Haifa Marathon (Half marathon)
CTL 42 fitness today
ATL 24 fatigue today
TSB +18.8 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -3.4 CTL Δ 7 days
Monotony 0.82 28-day load spread
Streak 224 consecutive weeks
WEEK · RECOVERY WEEK
Mon 3 Apr – Sun 9 Apr
35.9 km
172 rTSS · 4 sessions · 3h 37m
Recovery week — cut volume to 24–28 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (172 rTSS, 36 km).
Target 24–28 km · Target 137–158 rTSS · TSB Mon +22.1 · Ramp -2.5 · Mono 0.98 · 9% fast (4w) · long run 29d ago
Volume targets
80 km
44.1 km left
avg 38.2 km
2.3 km left
100 km
64.1 km left
Weekly load
172 rTSS -2.5 CTL
Target
158
4-wk avg
211
+10%
232
Week sessions 4 done · 35.9 km · 3h 37m
Sat 8
12:47
63 89
recovery
Lunch Run
12.8km 5:55/km 145bpm
Fri 7
17:19
39 29
recovery
Afternoon Run
8.0km 6:03/km 135bpm
Wed 5
17:19
39 18
recovery
Afternoon Run
8.1km 5:57/km 132bpm
Mon 3
19:25
31 12
recovery
Evening Run
7.0km 6:24/km 126bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
8.0/126.6 km
Half Mar 3:54/km
6.0/63.3 km
10k 3:43/km
0.2/30.0 km
5k 3:35/km
0.0/15.0 km

Daily mileage

Last 30 days
Peak day 21.1 km 9 Oct Longest run 21.1 km 9 Oct Avg training days/week 3.3
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
9%
91%
fast minutes slow
Intensity
Recovery 47%
5:21–6:17 <128
Daily / Easy 22%
4:57–5:20 128–138
Steady / Long 16%
4:24–4:56 138–148
LT1 / Aerobic 5%
4:09–4:23 148–153
Tempo 4%
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 Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.9 VDOT
range 50.3–57.5
Threshold pace 4:02 /km
12w trend +0.1
Half Marathon 1:25:42

36w since race anchor