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 19 Feb – Sun 25 Feb
80.1 km
498 rTSS · 6 sessions · 6h 34m
Recovery week — cut volume to 68–78 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (498 rTSS, 80 km).
Target 68–78 km · Target 428–493 rTSS · TSB Mon +1.1 · Ramp -2.5 · Mono 1.79 · 23% fast (4w) · 2 quality · long run 8d ago
Volume targets
80 km
✓
avg 69.5 km
✓
100 km
19.9 km left
Weekly load
498 rTSS -2.5 CTL
Target
493
4-wk avg
658
+10%
724
Week sessions 6 done · 80.1 km · 6h 34m
Sat 24
10:02
104 94
LT1
Morning Run
16.5km 4:42/km 145bpm
Fri 23
12:28
65 44
steady
Lunch Run
10.8km 4:54/km 138bpm
Thu 22
14:13
111 98
workout vo2max 3×3km
Afternoon Run
15.7km 4:25/km 149bpm
Wed 21
11:48
66 19
easy
Lunch Run
12.1km 5:25/km 130bpm
Tue 20
10:29
93 70
workout repetition 10×400m
Morning Run
14.1km 4:53/km 142bpm
Mon 19
14:41
59 30
easy
Afternoon Run
11.0km 5:27/km 134bpm
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