Dashboard

31 Oct 2026
2w 6d until Haifa Marathon (Half marathon)
CTL 44 fitness today
ATL 26 fatigue today
TSB +17.8 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -2.8 CTL Δ 7 days
Monotony 0.74 28-day load spread
Streak 223 consecutive weeks
WEEK · RECOVERY WEEK
Mon 21 Oct – Sun 27 Oct
38.6 km
233 rTSS · 3 sessions · 3h 10m
Recovery week — cut volume to 60–69 km. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-6.5/wk) — add easy volume if not intentional.
Target 60–69 km · Target 329–379 rTSS · TSB Mon -11.4 · Ramp -6.5 · Mono 1.54 · 9% fast (4w) · 1 quality · long run 8d ago
Volume targets
80 km
41.4 km left
avg 90.7 km
52.0 km left
100 km
61.4 km left
Weekly load
233 rTSS -6.5 CTL
Target
379
4-wk avg
506
+10%
556
Week sessions 3 done · 38.6 km · 3h 10m
Sat 26
12:47
71 79
steady
Lunch Run
12.3km 4:49/km 146bpm
Tue 22
11:52
94 79
workout CV 10k-pace 2×5km
2*5@4:00
13.7km 4:42/km 148bpm
Mon 21
12:54
68 26
easy
Lunch Run
12.7km 5:13/km 133bpm
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