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 25 Nov – Sun 1 Dec
129.7 km
690 rTSS · 11 sessions · 11h 22m
2nd build week — good rhythm. Target 79–85 km. Volume spiked +76% vs average — watch for overuse.
Target 79–85 km · Target 446–475 rTSS · TSB Mon +1.8 · Ramp +5.4 · Mono 1.28 · 15% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 87.4 km
✓
100 km
✓
Weekly load
690 rTSS +5.4 CTL
Target
475
4-wk avg
413
+10%
455
Week sessions 11 done · 129.7 km · 11h 22m
Sun 1
16:34
54 17
recovery
Afternoon Run
11.8km 5:52/km 124bpm
Sun 1
06:15
46 52
workout steady
Morning Run
8.5km 4:59/km 146bpm
Sat 30
08:37
137 92
long easy
Morning Run
26.7km 5:22/km 136bpm
Fri 29
15:47
43 15
easy
Afternoon Run
8.2km 5:10/km 132bpm
Fri 29
06:02
78 98
workout threshold hm-pace 1×8km
8@4:00
12.0km 4:31/km 155bpm
Thu 28
16:22
56 20
recovery
Afternoon Run
11.2km 5:38/km 130bpm
Wed 27
16:30
50 15
easy
Afternoon Run
10.0km 5:24/km 129bpm
Wed 27
05:40
48 41
easy
Morning Run
8.9km 5:06/km 141bpm
Tue 26
08:14
82 67
workout tempo hm-pace progression
Morning Run
13.5km 4:47/km 143bpm
Mon 25
16:20
50 15
recovery
Afternoon Run
10.2km 5:40/km 129bpm
Mon 25
06:06
46 51
easy
Morning Run
8.7km 5:08/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