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 · MAINTENANCE WEEK
Mon 25 Dec – Sun 31 Dec
107.6 km
678 rTSS · 7 sessions · 9h 06m
Maintenance week — hold current load around 101–112 km. A build week was recommended — instead a maintenance week was done (678 rTSS, 108 km).
Target 101–112 km · Target 628–694 rTSS · TSB Mon +2.7 · Ramp +1.8 · Mono 1.66 · 20% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 64.1 km
✓
100 km
✓
Weekly load
678 rTSS +1.8 CTL
Target
694
4-wk avg
661
+10%
727
Week sessions 7 done · 107.6 km · 9h 06m
Sat 30
12:04
27 24
recovery
Lunch Run
5.3km 5:50/km 139bpm
Sat 30
09:57
161 158
long steady
Morning Run
24.8km 4:49/km 148bpm
Fri 29
10:33
82 37
steady
Morning Run
14.6km 5:16/km 134bpm
Thu 28
11:59
151 95
long workout repetition
(4*2km + 2*1mi)@3:46
20.2km 5:07/km 142bpm
Wed 27
13:03
82 43
steady
Afternoon Run
14.3km 5:08/km 136bpm
Tue 26
16:42
122 126
workout tempo hm-pace 4×3km
Afternoon Run
18.0km 4:37/km 152bpm
Mon 25
11:33
53 40
easy
Lunch Run
10.2km 5:38/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