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 · MAINTENANCE WEEK
Mon 23 Dec – Sun 29 Dec
70.2 km
380 rTSS · 7 sessions · 6h 12m
Maintenance week — hold current load around 80–89 km. No long run in 22 days. A build week was recommended — instead a maintenance week was done (380 rTSS, 70 km).
Target 80–89 km · Target 426–470 rTSS · TSB Mon +31.5 · Ramp -1.1 · Mono 1.18 · 10% fast (4w) · 2 quality · long run 22d ago
Volume targets
80 km
9.8 km left
avg 85.7 km
15.5 km left
100 km
29.8 km left
Weekly load
380 rTSS -1.1 CTL
Target
470
4-wk avg
448
+10%
493
Week sessions 7 done · 70.2 km · 6h 12m
Sat 28
13:16
92 67
workout threshold 1×4km
Afternoon Run
15.4km 5:12/km 138bpm
Fri 27
15:43
44 29
recovery
Afternoon Run
9.0km 5:32/km 136bpm
Thu 26
16:32
39 15
recovery
Afternoon Run
8.5km 5:50/km 131bpm
Thu 26
06:20
41 59
easy
Morning Run
8.0km 5:18/km 147bpm
Wed 25
06:07
65 94
workout
Morning Run
10.2km 4:53/km 155bpm
Tue 24
14:19
54 25
easy
Afternoon Run
11.0km 5:29/km 132bpm
Mon 23
06:21
45 69
steady
Morning Run
8.0km 4:51/km 154bpm
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