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 26 Aug – Sun 1 Sep
94.8 km
532 rTSS · 10 sessions · 8h 31m
Maintenance week — hold current load around 85–94 km. High monotony (2.49) — vary paces more.
Target 85–94 km · Target 499–552 rTSS · TSB Mon -3.7 · Ramp +0.5 · Mono 2.49 · 16% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 90.0 km
✓
100 km
5.2 km left
Weekly load
532 rTSS +0.5 CTL
Target
552
4-wk avg
526
+10%
578
Week sessions 10 done · 94.8 km · 8h 31m
Sun 1
04:59
67 19
easy
Morning Run
13.2km 5:35/km 122bpm
Sat 31
09:10
128 84
long steady
Morning Run
23.4km 5:09/km 138bpm
Fri 30
11:45
18 5
easy
Lunch Run
3.6km 5:35/km 129bpm
Fri 30
11:07
35 44
CV
5km @4:20 📈 (+10)
5.0km 4:00/km 159bpm
Fri 30
10:29
34 38
tempo
5km @4:30 📈 (+10)
5.0km 4:10/km 154bpm
Fri 30
10:14
7 2
recovery
Morning Run
1.4km 6:09/km 121bpm
Thu 29
05:29
53 13
easy
Morning Run
10.2km 5:25/km 123bpm
Wed 28
05:33
49 11
recovery
Morning Run
10.1km 5:50/km 113bpm
Tue 27
08:41
92 55
workout
Morning Run
12.5km 5:46/km 138bpm
Mon 26
05:26
49 12
recovery
Morning Run
10.2km 5:52/km 116bpm
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