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 31 Jul – Sun 6 Aug
56.9 km
308 rTSS · 4 sessions · 5h 18m
Maintenance week — hold current load around 53–59 km. A build week was recommended — instead a maintenance week was done (308 rTSS, 57 km).
Target 53–59 km · Target 286–317 rTSS · TSB Mon +4.5 · Ramp +1.2 · Mono 1.05 · 8% fast (4w) · 1 quality · long run 6d ago
Volume targets
80 km
23.1 km left
avg 44.0 km
✓
100 km
43.1 km left
Weekly load
308 rTSS +1.2 CTL
Target
317
4-wk avg
302
+10%
332
Week sessions 4 done · 56.9 km · 5h 18m
Sat 5
10:03
86 157
easy
Morning Run
15.8km 5:34/km 155bpm
Fri 4
17:36
43 22
recovery
Afternoon Run
8.8km 6:04/km 131bpm
Thu 3
18:57
58 55
workout tempo hm-pace 8×500m
Evening Run
9.6km 5:24/km 144bpm
Mon 31
08:52
121 194
long easy
To Decathlon to buy a swimcup
22.6km 5:32/km 151bpm
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 38%
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