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 · RECOVERY WEEK
Mon 23 Sep – Sun 29 Sep
49.5 km
272 rTSS · 3 sessions · 4h 19m
Recovery week — cut volume to 60–69 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (272 rTSS, 50 km).
Target 60–69 km · Target 340–392 rTSS · TSB Mon +5.1 · Ramp -5.2 · Mono 1.56 · 14% fast (4w) · 1 quality · long run 1d ago
Volume targets
80 km
30.5 km left
avg 90.4 km
40.9 km left
100 km
50.5 km left
Weekly load
272 rTSS -5.2 CTL
Target
392
4-wk avg
523
+10%
575
Week sessions 3 done · 49.5 km · 4h 19m
Sat 28
08:27
145 81
long easy
Morning Run
27.9km 5:24/km 135bpm
Fri 27
14:01
72 85
workout tempo 1×8km
Afternoon Run
11.2km 4:39/km 152bpm
Thu 26
05:19
55 20
easy
Morning Run
10.3km 5:22/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 16%
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