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 3
Mon 29 Jan – Sun 4 Feb
106.9 km
699 rTSS · 6 sessions · 8h 40m
3rd build week — approaching the ceiling. Cap at 94–99 km.
Target 94–99 km · Target 584–612 rTSS · TSB Mon -2.5 · Ramp +2.4 · Mono 1.38 · 23% fast (4w) · 4 quality · long run 1d ago
Volume targets
80 km
✓
avg 67.4 km
✓
100 km
✓
Weekly load
699 rTSS +2.4 CTL
Target
612
4-wk avg
556
+10%
612
Week sessions 6 done · 106.9 km · 8h 40m
Sat 3
11:41
168 113
long steady
Lunch Run
26.5km 4:49/km 141bpm
Fri 2
10:49
137 92
long workout vo2max
2*5@3:50
19.1km 4:46/km 144bpm
Thu 1
11:12
74 32
workout repetition
Lunch Run
12.3km 5:00/km 135bpm
Wed 31
13:59
92 128
steady
Afternoon Run
15.9km 5:08/km 152bpm
Tue 30
09:51
154 120
long workout vo2max 5×2km
Morning Run
20.7km 4:37/km 147bpm
Mon 29
10:54
74 49
workout repetition
Morning Run
12.4km 5:04/km 139bpm
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