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 · MAINTENANCE WEEK
Mon 7 Aug – Sun 13 Aug
54.9 km
292 rTSS · 5 sessions · 5h 26m
Maintenance week — hold current load around 50–55 km.
Target 50–55 km · Target 270–299 rTSS · TSB Mon -0.6 · Ramp +0.7 · Mono 1.05 · 7% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
25.1 km left
avg 44.4 km
✓
100 km
45.1 km left
Weekly load
292 rTSS +0.7 CTL
Target
299
4-wk avg
285
+10%
313
Week sessions 5 done · 54.9 km · 5h 26m
Sat 12
11:47
104 144
long easy
Lunch Run
19.8km 5:39/km 146bpm
Thu 10
15:46
57 63
workout repetition 5×200m
Afternoon Run
8.6km 5:47/km 147bpm
Wed 9
18:55
37 16
recovery
Evening Run
8.2km 6:32/km 131bpm
Tue 8
19:38
54 35
workout repetition 10×100m
Evening Run
10.1km 6:04/km 136bpm
Mon 7
17:49
40 29
recovery
Afternoon Run
8.2km 6:02/km 136bpm
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
10%
90%
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