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 BLOCK 2
Mon 7 Oct – Sun 13 Oct
106.2 km
579 rTSS · 7 sessions · 9h 16m
2nd build week — good rhythm. Target 91–97 km.
Target 91–97 km · Target 507–540 rTSS · TSB Mon -4.3 · Ramp +1.9 · Mono 1.48 · 9% fast (4w) · 1 quality · long run 1d ago
Volume targets
80 km
✓
avg 90.1 km
✓
100 km
✓
Weekly load
579 rTSS +1.9 CTL
Target
540
4-wk avg
469
+10%
516
Week sessions 7 done · 106.2 km · 9h 16m
Sun 13
06:18
39 13
easy
Morning Run
7.7km 5:32/km 127bpm
Sat 12
09:45
163 175
long steady
Morning Run
30.1km 5:10/km 143bpm
Fri 11
11:23
103 107
LT1
Lunch Run
16.3km 4:34/km 148bpm
Thu 10
06:49
64 22
easy
Morning Run
12.3km 5:25/km 130bpm
Wed 9
09:52
76 69
workout repetition 8×100m
Morning Run
14.2km 5:29/km 141bpm
Tue 8
16:37
73 28
easy
Afternoon Run
13.8km 5:22/km 133bpm
Mon 7
17:58
61 20
easy
Afternoon Run
11.6km 5:25/km 130bpm
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