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 2
Mon 22 Jan – Sun 28 Jan
104.7 km
671 rTSS · 6 sessions · 8h 26m
2nd build week — good rhythm. Target 98–104 km.
Target 98–104 km · Target 602–641 rTSS · TSB Mon +6.4 · Ramp +2.1 · Mono 1.36 · 23% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 66.7 km
✓
100 km
✓
Weekly load
671 rTSS +2.1 CTL
Target
641
4-wk avg
558
+10%
614
Week sessions 6 done · 104.7 km · 8h 26m
Sat 27
11:04
166 135
long steady
Lunch Run
26.1km 4:45/km 143bpm
Fri 26
10:32
135 104
workout CV 10k-pace 1×12km
12 km (1@3:50/1@4:10)
19.5km 4:36/km 145bpm
Thu 25
10:57
70 41
steady
Morning Run
12.2km 5:03/km 136bpm
Wed 24
14:37
83 34
steady
Afternoon Run
14.7km 5:06/km 133bpm
Tue 23
11:44
148 134
long workout vo2max 5k-pace
5*2@3:50 + 4@3:55
20.1km 4:29/km 150bpm
Mon 22
10:19
69 44
workout repetition
Morning Run
12.2km 5:25/km 137bpm
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