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 · 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
Tue 9
10:29
51 15
recovery
Morning Run
10.1km 5:45/km 129bpm
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