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 4 Mar – Sun 10 Mar
64.8 km
351 rTSS · 6 sessions · 5h 52m
Recovery week — cut volume to 56–65 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (351 rTSS, 65 km).
Target 56–65 km · Target 349–402 rTSS · TSB Mon +14.8 · Ramp -4.5 · Mono 1.57 · 20% fast (4w) · 1 quality · long run 22d ago
Volume targets
80 km
15.2 km left
avg 70.3 km
5.5 km left
100 km
35.2 km left
Weekly load
351 rTSS -4.5 CTL
Target
402
4-wk avg
536
+10%
590
Week sessions 6 done · 64.8 km · 5h 52m
Sun 10
14:37
46 30
steady
Afternoon Run
8.0km 5:00/km 136bpm
Sat 9
11:24
78 30
easy
Lunch Run
15.0km 5:26/km 132bpm
Fri 8
15:35
45 14
recovery
Afternoon Run
9.7km 6:04/km 122bpm
Thu 7
11:04
64 46
workout
Lunch Run
9.9km 5:31/km 139bpm
Wed 6
13:44
68 88
steady
Afternoon Run
12.1km 5:02/km 148bpm
Tue 5
12:10
50 44
easy
Lunch Run
9.9km 5:33/km 139bpm
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
53.7 VDOT
range 50.2–57.2
Threshold pace 4:03 /km
12w trend -0.3
Half Marathon 1:26:04

35w since race anchor