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 17 Jun – Sun 23 Jun
76.4 km
389 rTSS · 6 sessions · 7h 58m
Maintenance week — hold current load around 79–88 km.
Target 79–88 km · Target 432–477 rTSS · TSB Mon -1.6 · Ramp -2.1 · Mono 2.08 · 11% fast (4w) · 2 quality · long run 4d ago
Volume targets
80 km
3.6 km left
avg 84.5 km
8.0 km left
100 km
23.6 km left
Weekly load
389 rTSS -2.1 CTL
Target
477
4-wk avg
455
+10%
500
Week sessions 6 done · 76.4 km · 7h 58m
Sun 23
11:54
47 16
recovery
Lunch Run
11.0km 6:56/km 118bpm
Fri 21
13:43
35 13
recovery
נדפקתי
8.0km 8:02/km 116bpm
Thu 20
11:42
70 31
recovery
Lunch Run
14.2km 5:43/km 130bpm
Wed 19
10:02
131 105
long workout LT1 5×8min
5*8'@4:07
21.1km 5:49/km 141bpm
Tue 18
10:22
55 19
workout repetition 5×30sec
Morning Run
11.0km 5:58/km 126bpm
Mon 17
10:56
51 18
recovery
Morning Run
11.0km 6:05/km 127bpm
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