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 2
Mon 8 Apr – Sun 14 Apr
108.3 km
604 rTSS · 7 sessions · 10h 12m
2nd build week — good rhythm. Target 75–80 km. Volume spiked +55% vs average — watch for overuse.
Target 75–80 km · Target 414–440 rTSS · TSB Mon +2.8 · Ramp +3.2 · Mono 1.35 · 9% fast (4w) · 3 quality
Volume targets
80 km
✓
avg 73.3 km
✓
100 km
✓
Weekly load
604 rTSS +3.2 CTL
Target
440
4-wk avg
383
+10%
421
Week sessions 7 done · 108.3 km · 10h 12m
Sun 14
13:10
111 95
long workout vo2max 5×800m
5*(800/200/400/200)
17.0km 5:25/km 142bpm
Sat 13
11:36
73 42
recovery
Lunch Run
15.3km 5:52/km 134bpm
Fri 12
11:49
81 95
steady
Lunch Run
15.0km 5:10/km 144bpm
Thu 11
10:59
72 72
long workout hills
עליות
13.1km 7:37/km 138bpm
Wed 10
11:06
53 20
recovery
Lunch Run
10.9km 5:48/km 132bpm
Tue 9
11:26
82 99
steady
Lunch Run
15.0km 5:09/km 144bpm
Mon 8
09:54
132 141
long workout LT1 fm-pace
Morning Run
22.1km 5:05/km 147bpm
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