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 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 · 24% 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
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

Daily mileage

Last 30 days
Peak day 21.1 km 9 Oct Longest run 21.1 km 9 Oct Avg training days/week 3.0
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
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
Weekly mileage Monday–Sunday totals
Distance · km per week Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
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