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 24 Jun – Sun 30 Jun
78.1 km
379 rTSS · 6 sessions · 7h 48m
Maintenance week — hold current load around 81–90 km.
Target 81–90 km · Target 433–479 rTSS · TSB Mon +8.4 · Ramp -1.8 · Mono 1.73 · 9% fast (4w) · 1 quality · long run 1d ago
Volume targets
80 km
1.9 km left
avg 84.9 km
6.8 km left
100 km
21.9 km left
Weekly load
379 rTSS -1.8 CTL
Target
479
4-wk avg
456
+10%
501
Week sessions 6 done · 78.1 km · 7h 48m
Sat 29
11:40
125 163
long easy
Lunch Run
24.7km 5:36/km 144bpm
Fri 28
14:44
54 21
workout vo2max 5×30sec
Afternoon Run
11.2km 6:18/km 126bpm
Thu 27
11:18
59 32
recovery
Lunch Run
11.8km 5:37/km 133bpm
Wed 26
11:23
53 24
recovery
Lunch Run
11.0km 5:53/km 131bpm
Tue 25
15:15
51 19
recovery
Afternoon Run
11.0km 6:03/km 128bpm
Mon 24
12:09
37 13
recovery
Lunch Run
8.5km 7:17/km 117bpm
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