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 · MAINTENANCE WEEK
Mon 25 Mar – Sun 31 Mar
56.5 km
308 rTSS · 4 sessions · 5h 11m
Maintenance week — hold current load around 61–67 km. A build week was recommended — instead a maintenance week was done (308 rTSS, 56 km).
Target 61–67 km · Target 352–389 rTSS · TSB Mon +29.2 · Ramp -3.5 · Mono 1.19 · 14% fast (4w) · 1 quality · long run 1d ago
Volume targets
80 km
23.5 km left
avg 71.6 km
15.2 km left
100 km
43.5 km left
Weekly load
308 rTSS -3.5 CTL
Target
389
4-wk avg
371
+10%
408
Week sessions 4 done · 56.5 km · 5h 11m
Sun 31
18:06
59 62
steady
Evening Run
10.9km 5:10/km 142bpm
Sat 30
11:03
158 245
long workout LT1 2×15min
Lunch Run
27.3km 5:36/km 152bpm
Fri 29
15:29
40 33
recovery
"Barefoot" test
8.1km 5:39/km 138bpm
Thu 28
16:03
51 72
easy
Afternoon Run
10.1km 5:33/km 144bpm
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