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 3
Mon 28 Aug – Sun 3 Sep
81.9 km
458 rTSS · 6 sessions · 7h 47m
3rd build week — approaching the ceiling. Cap at 71–74 km.
Target 71–74 km · Target 385–403 rTSS · TSB Mon -15.4 · Ramp +3.2 · Mono 1.35 · 9% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 46.5 km
✓
100 km
18.1 km left
Weekly load
458 rTSS +3.2 CTL
Target
403
4-wk avg
367
+10%
403
Week sessions 6 done · 81.9 km · 7h 47m
Sat 2
08:31
137 155
long easy
Morning Run
26.0km 5:34/km 144bpm
Fri 1
08:53
125 151
long workout LT1
WU + 10@4:39 + 3*1.6@4:19 + CD
19.5km 5:18/km 152bpm
Thu 31
18:11
0 2
recovery
Ergometria
0.3km 6:54/km 149bpm
Wed 30
11:44
58 46
recovery
Lunch Run
12.1km 6:07/km 136bpm
Tue 29
11:29
90 117
workout
10*(0.2@3:35/0.2) + 10*(0.2@3:35->max/0.2)
13.8km 5:45/km 150bpm
Mon 28
13:19
48 17
recovery
Afternoon Run
10.2km 6:13/km 130bpm
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