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 · RECOVERY WEEK
Mon 3 Jun – Sun 9 Jun
68.2 km
379 rTSS · 7 sessions · 6h 11m
Recovery week — cut volume to 61–70 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (379 rTSS, 68 km).
Target 61–70 km · Target 337–389 rTSS · TSB Mon -5.2 · Ramp -2.5 · Mono 2.1 · 12% fast (4w) · 3 quality · long run 8d ago
Volume targets
80 km
11.8 km left
avg 82.9 km
14.6 km left
100 km
31.8 km left
Weekly load
379 rTSS -2.5 CTL
Target
389
4-wk avg
518
+10%
570
Week sessions 7 done · 68.2 km · 6h 11m
Sun 9
13:03
53 21
recovery
Afternoon Run
11.0km 6:02/km 130bpm
Sat 8
11:45
60 30
recovery
קל אבל חם
12.6km 5:54/km 132bpm
Thu 6
20:51
70 117
race threshold
מרוץ הלילה של פתח תקווה — 39:31
10.0km 4:08/km 167bpm
Thu 6
20:15
17 7
warmup
Evening Run
3.3km 5:44/km 131bpm
Wed 5
15:03
56 53
workout repetition
Afternoon Run
10.1km 5:23/km 141bpm
Tue 4
11:31
49 31
easy
Lunch Run
9.2km 5:32/km 135bpm
Mon 3
12:09
74 69
workout vo2max 5k-pace 3×400m
Lunch Run
12.0km 5:29/km 143bpm
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