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 25 Sep – Sun 1 Oct
98.2 km
564 rTSS · 6 sessions · 9h 09m
2nd build week — good rhythm. Target 94–100 km.
Target 94–100 km · Target 537–572 rTSS · TSB Mon -15.5 · Ramp +3.5 · Mono 1.64 · 11% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 50.7 km
✓
100 km
1.8 km left
Weekly load
564 rTSS +3.5 CTL
Target
572
4-wk avg
498
+10%
547
Week sessions 6 done · 98.2 km · 9h 09m
Sat 30
09:51
175 173
long steady
Morning Run
30.1km 5:08/km 144bpm
Fri 29
10:52
71 37
workout repetition 5×100m
Morning Run
12.2km 5:07/km 135bpm
Thu 28
10:31
116 107
long workout threshold hm-pace
5*(2@4:15-4:00/0.5)
17.5km 5:09/km 146bpm
Wed 27
11:33
76 41
recovery
סליחה
15.3km 5:52/km 133bpm
Tue 26
10:50
57 34
workout vo2max 6×200m
Morning Run
10.3km 7:59/km 131bpm
Mon 25
10:48
69 32
easy
Morning Run
12.8km 5:24/km 133bpm
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