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 · MAINTENANCE WEEK
Mon 10 Jun – Sun 16 Jun
90.8 km
491 rTSS · 7 sessions · 9h 58m
Maintenance week — hold current load around 80–89 km. A build week was recommended — instead a maintenance week was done (491 rTSS, 91 km).
Target 80–89 km · Target 439–485 rTSS · TSB Mon +6.9 · Ramp +0.5 · Mono 1.92 · 11% fast (4w) · 4 quality · long run 1d ago
Volume targets
80 km
✓
avg 83.7 km
✓
100 km
9.2 km left
Weekly load
491 rTSS +0.5 CTL
Target
485
4-wk avg
462
+10%
509
Week sessions 7 done · 90.8 km · 9h 58m
Sun 16
15:33
93 61
workout vo2max 5k-pace 6×1km
6*1@3:47
14.0km 5:51/km 139bpm
Sat 15
11:53
95 60
long recovery
Lunch Run
20.4km 6:29/km 132bpm
Fri 14
16:08
53 19
recovery
Afternoon Run
12.1km 6:24/km 126bpm
Thu 13
17:02
25 8
recovery
זוזו
5.6km 6:16/km 125bpm
Thu 13
10:46
91 66
long workout
10*400
13.2km 6:49/km 138bpm
Wed 12
11:29
66 59
workout repetition
Lunch Run
13.0km 5:48/km 139bpm
Mon 10
14:55
68 50
long workout vo2max 6×150m
Afternoon Run
12.5km 8:28/km 134bpm
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