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 5 Aug – Sun 11 Aug
100.6 km
573 rTSS · 12 sessions · 8h 51m
Maintenance week — hold current load around 89–98 km. High monotony (2.57) — vary paces more.
Target 89–98 km · Target 510–564 rTSS · TSB Mon -5.6 · Ramp +1.8 · Mono 2.57 · 13% fast (4w) · 4 quality · long run 1d ago
Volume targets
80 km
✓
avg 88.8 km
✓
100 km
✓
Weekly load
573 rTSS +1.8 CTL
Target
564
4-wk avg
537
+10%
591
Week sessions 12 done · 100.6 km · 8h 51m
Sun 11
18:37
54 18
workout repetition
Evening Run
10.0km 5:16/km 128bpm
Sun 11
05:19
50 12
recovery
Morning Run
10.3km 5:47/km 116bpm
Sat 10
09:45
127 104
long steady
Morning Run
22.0km 4:49/km 141bpm
Fri 9
12:10
11 5
recovery
Lunch Run
2.4km 6:02/km 134bpm
Fri 9
11:41
34 42
threshold
Lunch Run
5.0km 4:07/km 158bpm
Fri 9
11:30
5 4
recovery
Lunch Run
1.2km 7:52/km 130bpm
Fri 9
11:08
35 40
CV
Lunch Run
5.0km 3:58/km 158bpm
Fri 9
10:56
8 2
recovery
Morning Run
1.6km 5:52/km 118bpm
Thu 8
05:21
50 13
recovery
Morning Run
10.1km 5:43/km 119bpm
Wed 7
05:18
53 13
easy
Morning Run
10.2km 5:28/km 122bpm
Tue 6
05:29
87 47
workout repetition 12×200m
Morning Run
11.6km 5:34/km 134bpm
Mon 5
05:38
59 17
easy
Morning Run
11.2km 5:26/km 125bpm
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