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 1 Jul – Sun 7 Jul
90.9 km
524 rTSS · 7 sessions · 8h 57m
First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (524 rTSS, 91 km).
Target 82–88 km · Target 430–459 rTSS · TSB Mon +8.8 · Ramp +1.7 · Mono 1.87 · 11% fast (4w) · 5 quality · long run 1d ago
Volume targets
80 km
✓
avg 85.3 km
✓
100 km
9.1 km left
Weekly load
524 rTSS +1.7 CTL
Target
459
4-wk avg
410
+10%
450
Week sessions 7 done · 90.9 km · 8h 57m
Sun 7
10:30
92 69
workout CV 5×1.6km
5*1600@4:00/1'30''
14.0km 5:32/km 142bpm
Sat 6
11:48
104 121
long recovery
Lunch Run
20.6km 5:38/km 142bpm
Fri 5
17:47
74 99
workout repetition 8×300m
Afternoon Run
11.9km 5:02/km 151bpm
Thu 4
10:42
42 20
workout repetition 3×400m
Morning Run
7.1km 7:36/km 118bpm
Wed 3
17:27
58 45
workout repetition 3×30sec
Afternoon Run
11.0km 5:49/km 138bpm
Tue 2
11:46
49 17
recovery
Lunch Run
11.0km 6:16/km 126bpm
Mon 1
12:04
105 102
long workout repetition 5×200m
Lunch Run
15.2km 6:20/km 145bpm
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