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 · BUILD WEEK
Mon 30 Sep – Sun 6 Oct
105.8 km
568 rTSS · 6 sessions · 9h 22m
First build week after recovery — solid base, standard load. Volume spiked +31% vs average — watch for overuse.
Target 85–90 km · Target 480–512 rTSS · TSB Mon +14.6 · Ramp +2.1 · Mono 1.53 · 13% fast (4w) · 1 quality · long run 1d ago
Volume targets
80 km
✓
avg 89.5 km
✓
100 km
✓
Weekly load
568 rTSS +2.1 CTL
Target
512
4-wk avg
458
+10%
503
Week sessions 6 done · 105.8 km · 9h 22m
Sun 6
11:12
71 23
easy
Lunch Run
14.0km 5:32/km 130bpm
Sat 5
10:15
112 40
long easy
Morning Run
22.3km 5:33/km 131bpm
Fri 4
09:08
143 127
long steady
Morning Run
24.5km 4:51/km 143bpm
Thu 3
09:28
106 70
long recovery
Morning Run
21.2km 5:38/km 137bpm
Wed 2
14:43
81 53
workout
Afternoon Run
13.5km 5:00/km 139bpm
Mon 30
05:31
55 15
easy
Morning Run
10.4km 5:20/km 126bpm
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