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 · MAINTENANCE WEEK
Mon 16 Oct – Sun 22 Oct
92.9 km
554 rTSS · 6 sessions · 8h 09m
Maintenance week — hold current load around 84–93 km.
Target 84–93 km · Target 501–553 rTSS · TSB Mon -7.0 · Ramp +2.3 · Mono 1.61 · 13% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 53.4 km
✓
100 km
7.1 km left
Weekly load
554 rTSS +2.3 CTL
Target
553
4-wk avg
527
+10%
580
Week sessions 6 done · 92.9 km · 8h 09m
Sat 21
11:34
148 172
long steady
Lunch Run
25.1km 5:14/km 147bpm
Fri 20
15:53
131 136
long workout CV 10k-pace
10@4:34 + 4@4:04
20.0km 5:02/km 150bpm
Thu 19
18:32
53 14
easy
Evening Run
10.2km 5:40/km 124bpm
Wed 18
16:07
78 80
workout repetition 8×400m
8*400@3:20/200
11.2km 5:05/km 148bpm
Tue 17
19:18
70 30
steady
2 אזעקות
12.6km 5:17/km 132bpm
Mon 16
12:02
74 40
easy
Lunch Run
13.7km 5:29/km 135bpm
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