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 · BUILD BLOCK 4
Mon 4 Sep – Sun 10 Sep
87.5 km
506 rTSS · 8 sessions · 7h 47m
4 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (506 rTSS, 88 km).
Target 77–81 km · Target 424–444 rTSS · TSB Mon -15.5 · Ramp +3.7 · Mono 1.52 · 12% fast (4w) · 4 quality · long run 1d ago
Volume targets
80 km
✓
avg 47.5 km
✓
100 km
12.5 km left
Weekly load
506 rTSS +3.7 CTL
Target
444
4-wk avg
404
+10%
444
Week sessions 8 done · 87.5 km · 7h 47m
Sat 9
09:24
137 192
long easy
Morning Run
25.0km 5:23/km 148bpm
Fri 8
10:31
78 90
workout CV 6×1km
6*1@4:10/0.5
11.9km 5:06/km 150bpm
Thu 7
16:53
65 39
workout repetition 5×100m
Afternoon Run
12.1km 5:31/km 135bpm
Wed 6
18:41
54 19
easy
Evening Run
10.0km 5:32/km 129bpm
Tue 5
11:20
8 7
recovery
Lunch Run
1.7km 6:32/km 137bpm
Tue 5
10:13
91 134
tempo
1 hour @ 163 bpm (=13.62@4:25)
13.6km 4:24/km 161bpm
Tue 5
09:56
5 1
recovery
Morning Run
1.0km 6:16/km 122bpm
Mon 4
10:13
68 47
workout vo2max 10×200m
Morning Run
12.1km 5:54/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