Dashboard

1 Nov 2026
2w 5d until Haifa Marathon (Half marathon)
CTL 43 fitness today
ATL 23 fatigue today
TSB +20.3 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -4.3 CTL Δ 7 days
Monotony 0.74 28-day load spread
Streak 223 consecutive weeks
WEEK · MAINTENANCE WEEK
Mon 29 Jul – Sun 4 Aug
84.1 km
503 rTSS · 8 sessions · 7h 24m
Maintenance week — hold current load around 91–100 km. High monotony (2.48) — vary paces more.
Target 91–100 km · Target 515–569 rTSS · TSB Mon -9.1 · Ramp +0.2 · Mono 2.48 · 14% fast (4w) · 4 quality · long run 7d ago
Volume targets
80 km
✓
avg 88.3 km
4.2 km left
100 km
15.9 km left
Weekly load
503 rTSS +0.2 CTL
Target
569
4-wk avg
542
+10%
597
Week sessions 8 done · 84.1 km · 7h 24m
Sun 4
05:34
63 16
easy
Morning Run
12.2km 5:29/km 126bpm
Sat 3
08:24
103 91
workout repetition 5×200m
Morning Run
13.9km 5:23/km 148bpm
Sat 3
08:05
26 17
workout
Morning Run
3.8km 4:51/km 139bpm
Fri 2
07:22
63 21
workout repetition 5×15sec
Morning Run
11.3km 5:16/km 131bpm
Thu 1
05:37
54 18
easy
Morning Run
10.1km 5:19/km 127bpm
Wed 31
05:20
88 70
workout CV 4×2km
Morning Run
12.5km 4:48/km 145bpm
Tue 30
05:24
54 25
easy
Morning Run
10.1km 5:17/km 133bpm
Mon 29
05:15
52 21
recovery
Morning Run
10.2km 5:38/km 130bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
10.6/126.6 km
Half Mar 3:54/km
9.4/63.3 km
10k 3:43/km
3.1/30.0 km
5k 3:35/km
0.8/15.0 km

Daily mileage

Last 30 days
Peak day 21.1 km 9 Oct Longest run 21.1 km 9 Oct Avg training days/week 2.8
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
10%
90%
fast minutes slow
Intensity
Recovery 47%
5:21–6:17 <128
Daily / Easy 22%
4:57–5:20 128–138
Steady / Long 17%
4:24–4:56 138–148
LT1 / Aerobic 5%
4:09–4:23 148–153
Tempo 4%
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 Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.7 VDOT
range 50.2–57.2
Threshold pace 4:03 /km
12w trend -0.3
Half Marathon 1:26:04

35w since race anchor