Dashboard

2 Nov 2026

2w 4d until Haifa Marathon (Half marathon)

CTL 43 fitness today

ATL 24 fatigue today

TSB +19.1 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -4.1 CTL Δ 7 days

Monotony 0.78 28-day load spread

Streak 0 consecutive weeks

WEEK · RECOVERY WEEK

Mon 8 Jan – Sun 14 Jan

38.2 km

217 rTSS · 3 sessions · 3h 31m

Recovery week — cut volume to 69–80 km. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-8.8/wk) — add easy volume if not intentional. A maintenance week was recommended — instead a recovery week was done (217 rTSS, 38 km).

Target 69–80 km · Target 428–494 rTSS · TSB Mon -4.3 · Ramp -8.8 · Mono 1.29 · 20% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

41.8 km left

avg 66.6 km

28.4 km left

100 km

61.8 km left

Weekly load

217 rTSS -8.8 CTL

Target

494

4-wk avg

659

+10%

725

Week sessions 3 done · 38.2 km · 3h 31m

Sat 13

11:10

110 95

long workout repetition 7×200m

Lunch Run

18.1km 5:27/km 143bpm

Thu 11

10:41

56 26

workout repetition 4×100m

Morning Run

10.1km 5:26/km 132bpm

10.1km 5:45/km 129bpm

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

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

14%

86%

fast hr slow

Intensity

Recovery 31%

5:21–6:17 <128

Daily / Easy 29%

4:57–5:20 128–138

Steady / Long 19%

4:24–4:56 138–148

LT1 / Aerobic 6%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 4%

3:50–3:56 160–165

CV / Critical V. 2%

3:39–3:49 165–170

VO2max / Interval

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

14%

86%

fast tags slow

Intensity

Recovery 53%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 7%

4:24–4:56 138–148

LT1 / Aerobic 5%

4:09–4:23 148–153

Tempo 5%

3:57–4:08 153–158

LT2 / Threshold 6%

3:50–3:56 160–165

CV / Critical V. 1%

3:39–3:49 165–170

VO2max / Interval 2%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

91%

fast laps t slow

Intensity

Recovery 55%

5:21–6:17 <128

Daily / Easy 21%

4:57–5:20 128–138

Steady / Long 12%

4:24–4:56 138–148

LT1 / Aerobic 3%

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.

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

12%

88%

fast laps d slow

Intensity

Recovery 50%

5:21–6:17 <128

Daily / Easy 21%

4:57–5:20 128–138

Steady / Long 14%

4:24–4:56 138–148

LT1 / Aerobic 3%

4:09–4:23 148–153

Tempo 7%

3:57–4:08 153–158

LT2 / Threshold 3%

3:50–3:56 160–165

CV / Critical V. 1%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

CTL ATL TSB race

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

Dashboard

Daily mileage

Fitness signals