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 4
Mon 11 Dec – Sun 17 Dec
115.9 km
715 rTSS · 6 sessions · 10h 00m
4 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (715 rTSS, 116 km).
Target 108–113 km · Target 670–702 rTSS · TSB Mon -10.2 · Ramp +2.7 · Mono 1.81 · 17% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 62.5 km
✓
100 km
✓
Weekly load
715 rTSS +2.7 CTL
Target
702
4-wk avg
639
+10%
702
Week sessions 6 done · 115.9 km · 10h 00m
Sat 16
10:50
190 243
long steady
Morning Run
32.0km 4:57/km 150bpm
Fri 15
11:02
80 36
easy
Lunch Run
15.2km 5:35/km 134bpm
Thu 14
11:09
138 100
long workout vo2max 2×2km
3+2+2
20.0km 5:10/km 142bpm
Wed 13
12:46
79 56
steady
Lunch Run
14.2km 5:17/km 138bpm
Tue 12
11:09
148 126
long workout repetition 6×1.6km
6*(1mile@3:45/200m)
20.2km 5:03/km 147bpm
Mon 11
11:21
80 52
workout repetition
Lunch Run
14.3km 5:19/km 138bpm
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