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 2 Sep – Sun 8 Sep
90.6 km
521 rTSS · 8 sessions · 7h 53m
Maintenance week — hold current load around 88–97 km. High monotony (2.27) — vary paces more.
Target 88–97 km · Target 506–560 rTSS · TSB Mon -4.7 · Ramp +0.3 · Mono 2.27 · 16% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 90.3 km
✓
100 km
9.4 km left
Weekly load
521 rTSS +0.3 CTL
Target
560
4-wk avg
533
+10%
586
Week sessions 8 done · 90.6 km · 7h 53m
Sun 8
07:11
8 6
easy
Morning Run
1.5km 5:35/km 139bpm
Sun 8
05:25
87 46
workout CV 5×7min
5*7'@4:00/1'
13.3km 4:50/km 134bpm
Sat 7
10:27
128 64
long easy
Morning Run
25.0km 5:29/km 134bpm
Fri 6
12:27
81 45
easy
Lunch Run
15.4km 5:20/km 135bpm
Thu 5
17:15
92 85
workout vo2max 5k-pace 8×1km
8*1@(📈 3:58-3:37)/2'
13.5km 4:42/km 147bpm
Wed 4
17:53
11 10
steady
Afternoon Run
2.3km 4:39/km 141bpm
Tue 3
05:15
36 8
recovery
Morning Run
7.9km 6:13/km 107bpm
Mon 2
05:40
78 43
workout CV 10k-pace 4×2km
4*8′@4:00/2′
11.6km 4:56/km 134bpm
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