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 WEEK
Mon 6 May – Sun 12 May
104.3 km
603 rTSS · 7 sessions · 10h 11m
First build week after recovery — solid base, standard load.
Target 95–101 km · Target 523–558 rTSS · TSB Mon +4.0 · Ramp +3.0 · Mono 1.97 · 11% fast (4w) · 4 quality
Volume targets
80 km
✓
avg 78.0 km
✓
100 km
✓
Weekly load
603 rTSS +3.0 CTL
Target
558
4-wk avg
498
+10%
548
Week sessions 7 done · 104.3 km · 10h 11m
Sun 12
10:27
136 96
long workout threshold hm-pace
~ 8'/2'
21.6km 5:32/km 139bpm
Sat 11
10:13
47 15
recovery
Morning Run
10.0km 6:13/km 124bpm
Fri 10
09:49
86 117
long recovery
Morning Run
15.5km 5:48/km 147bpm
Thu 9
10:01
109 105
long workout vo2max 8×800m
Morning Run
16.5km 5:30/km 146bpm
Wed 8
11:06
57 31
workout repetition 5×100m
Lunch Run
11.0km 5:58/km 134bpm
Tue 7
10:53
86 100
steady
Morning Run
15.4km 5:11/km 144bpm
Mon 6
10:32
82 76
long workout vo2max 12×150m
Hills
14.2km 7:14/km 139bpm
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