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 24 Jul – Sun 30 Jul
24.6 km
130 rTSS · 3 sessions · 2h 18m
Recovery week — cut volume to 41–48 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (130 rTSS, 25 km).
Target 41–48 km · Target 224–259 rTSS · TSB Mon -11.5 · Ramp -3.1 · Mono 1.2 · 8% fast (4w) · long run 8d ago
Volume targets
80 km
55.4 km left
avg 44.0 km
19.4 km left
100 km
75.4 km left
Weekly load
130 rTSS -3.1 CTL
Target
259
4-wk avg
345
+10%
380
Week sessions 3 done · 24.6 km · 2h 18m
Sun 30
15:12
47 78
steady
Afternoon Run
7.8km 4:51/km 157bpm
Fri 28
10:03
43 48
recovery
Morning Run
8.8km 6:03/km 140bpm
Mon 24
17:19
40 48
recovery
Afternoon Run
8.1km 5:56/km 141bpm
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