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 · RECOVERY WEEK
Mon 28 Oct – Sun 3 Nov
64.3 km
393 rTSS · 4 sessions · 5h 22m
Recovery week — cut volume to 58–67 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (393 rTSS, 64 km).
Target 58–67 km · Target 322–372 rTSS · TSB Mon +18.4 · Ramp -1.9 · Mono 1.34 · 11% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
15.7 km left
avg 89.5 km
25.2 km left
100 km
35.7 km left
Weekly load
393 rTSS -1.9 CTL
Target
372
4-wk avg
496
+10%
546
Week sessions 4 done · 64.3 km · 5h 22m
Sat 2
13:52
122 120
long steady
Afternoon Run
21.0km 4:49/km 144bpm
Thu 31
08:24
110 108
workout CV 10k-pace 3×3km
3 * 3@4:00 / 4'
16.9km 4:51/km 149bpm
Wed 30
12:05
55 19
recovery
Lunch Run
11.3km 5:43/km 130bpm
Tue 29
16:56
106 79
workout vo2max 5k-pace 10×1km
10 * 1 km by feel / 1 minute rest
15.1km 4:53/km 144bpm
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