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 · BUILD BLOCK 2
Mon 21 Aug – Sun 27 Aug
84.2 km
471 rTSS · 7 sessions · 8h 19m
2nd build week — good rhythm. Target 57–61 km. Volume spiked +60% vs average — watch for overuse.
Target 57–61 km · Target 304–323 rTSS · TSB Mon -8.8 · Ramp +4.1 · Mono 1.29 · 9% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 45.4 km
✓
100 km
15.8 km left
Weekly load
471 rTSS +4.1 CTL
Target
323
4-wk avg
281
+10%
309
Week sessions 7 done · 84.2 km · 8h 19m
Sat 26
11:07
126 166
long easy
Lunch Run
23.9km 5:35/km 145bpm
Fri 25
10:37
114 146
long workout tempo fm-pace
6*(1@4:15/1@4:35)
17.8km 5:11/km 152bpm
Thu 24
13:49
37 16
recovery
Afternoon Run
8.1km 6:29/km 130bpm
Wed 23
15:37
45 16
recovery
Afternoon Run
9.9km 6:32/km 127bpm
Tue 22
13:27
47 42
workout repetition 6×400m
Еще 6*400@3:40
6.5km 7:35/km 141bpm
Tue 22
12:31
57 63
workout repetition 10×400m
10*400@3:40
7.9km 5:11/km 151bpm
Mon 21
10:54
45 27
recovery
Morning Run
9.9km 6:30/km 134bpm
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