Dashboard

29 Aug 2026
CTL 72 fitness today
ATL 75 fatigue today
TSB -3.5 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +1.6 CTL Δ 7 days
Monotony 1.48 28-day load spread
Streak 214 consecutive weeks
WEEK · BUILD BLOCK 3
Mon 4 Dec – Sun 10 Dec
112.9 km
700 rTSS · 6 sessions · 9h 38m
3rd build week — approaching the ceiling. Cap at 107–112 km.
Target 107–112 km · Target 659–691 rTSS · TSB Mon -10.2 · Ramp +2.8 · Mono 1.73 · 16% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 61.2 km
✓
100 km
✓
Weekly load
700 rTSS +2.8 CTL
Target
691
4-wk avg
628
+10%
691
Week sessions 6 done · 112.9 km · 9h 38m
Sat 9
10:38
179 178
long steady
Morning Run
30.1km 5:04/km 144bpm
Fri 8
12:09
80 24
steady
Lunch Run
14.5km 5:17/km 131bpm
Thu 7
11:59
138 125
long workout
WU + 1 hour @ 161 bpm (=14.67@4:06) + CD
20.0km 4:33/km 150bpm
Wed 6
15:34
75 27
easy
Afternoon Run
14.1km 5:28/km 133bpm
Tue 5
12:44
151 111
long workout repetition 8×1km
8*(1@3:30/0.2)
20.2km 5:10/km 143bpm
Mon 4
12:42
77 75
easy
Lunch Run
14.0km 5:29/km 141bpm
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 5.6
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