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 9 Dec – Sun 15 Dec
69.9 km
358 rTSS · 6 sessions · 6h 25m
Recovery week — cut volume to 68–78 km. Keep quality sessions only if legs feel genuinely fresh.
Target 68–78 km · Target 366–422 rTSS · TSB Mon -20.6 · Ramp -3.7 · Mono 1.64 · 10% fast (4w) · 1 quality · long run 8d ago
Volume targets
80 km
10.1 km left
avg 88.0 km
18.1 km left
100 km
30.1 km left
Weekly load
358 rTSS -3.7 CTL
Target
422
4-wk avg
563
+10%
619
Week sessions 6 done · 69.9 km · 6h 25m
Sun 15
16:24
41 12
recovery
Afternoon Run
9.0km 6:13/km 121bpm
Thu 12
16:10
41 13
recovery
Afternoon Run
9.0km 6:01/km 123bpm
Wed 11
16:12
71 21
recovery
Afternoon Run
15.0km 5:53/km 124bpm
Tue 10
16:45
97 71
workout CV 5×1km
1@4:00/1@4:30
15.7km 4:41/km 141bpm
Mon 9
20:22
56 15
recovery
Evening Run
12.0km 5:46/km 120bpm
Mon 9
09:08
52 49
steady
Morning Run
9.1km 4:44/km 143bpm
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