Dashboard

2 Nov 2026
2w 4d until Haifa Marathon (Half marathon)
CTL 43 fitness today
ATL 27 fatigue today
TSB +16.2 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -3.5 CTL Δ 7 days
Monotony 0.82 28-day load spread
Streak 224 consecutive weeks
WEEK · MAINTENANCE WEEK
Mon 13 Nov – Sun 19 Nov
83.8 km
509 rTSS · 7 sessions · 7h 23m
4 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (509 rTSS, 84 km).
Target 96–106 km · Target 578–639 rTSS · TSB Mon -13.0 · Ramp -0.5 · Mono 1.76 · 15% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 57.7 km
✓
100 km
16.2 km left
Weekly load
509 rTSS -0.5 CTL
Target
639
4-wk avg
609
+10%
669
Week sessions 7 done · 83.8 km · 7h 23m
Sat 18
11:33
154 153
long steady
Lunch Run
26.6km 5:08/km 145bpm
Fri 17
15:40
49 28
easy
Afternoon Run
9.6km 5:43/km 135bpm
Thu 16
13:34
89 95
workout CV 10k-pace 1×8km
8@4:02
13.0km 4:38/km 152bpm
Thu 16
13:02
4 1
recovery
Afternoon Run
1.0km 7:28/km 111bpm
Wed 15
13:43
53 17
easy
Afternoon Run
9.9km 5:24/km 130bpm
Tue 14
10:03
105 77
workout repetition 8×800m
8*800@3:35
13.5km 5:36/km 143bpm
Mon 13
10:50
55 36
easy
Morning Run
10.1km 5:21/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