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 22 Jul – Sun 28 Jul
90.5 km
533 rTSS · 6 sessions · 8h 51m
4 weeks at similar load — push a build week or take recovery. High monotony (2.54) — vary paces more. A recovery week was recommended — instead a maintenance week was done (533 rTSS, 90 km).
Target 88–97 km · Target 479–529 rTSS · TSB Mon -9.7 · Ramp +1.0 · Mono 2.54 · 10% fast (4w) · 2 quality
Volume targets
80 km
✓
avg 87.1 km
✓
100 km
9.5 km left
Weekly load
533 rTSS +1.0 CTL
Target
529
4-wk avg
504
+10%
554
Week sessions 6 done · 90.5 km · 8h 51m
Sun 28
07:22
122 103
long workout repetition 18×200m
Morning Run
15.3km 6:20/km 145bpm
Sat 27
09:20
117 131
long steady
Morning Run
21.9km 5:11/km 144bpm
Fri 26
11:09
69 33
recovery
Lunch Run
14.2km 5:42/km 133bpm
Wed 24
18:25
47 14
recovery
Evening Run
10.1km 5:59/km 121bpm
Tue 23
06:12
60 21
recovery
Morning Run
12.6km 5:53/km 130bpm
Mon 22
09:04
118 85
long workout
2*(4*(200/200+400/200)@3:00-3:10/10')
16.3km 6:23/km 140bpm
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