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 30 Dec – Sun 5 Jan
49.5 km
262 rTSS · 4 sessions · 4h 47m
Recovery week — cut volume to 45–52 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (262 rTSS, 49 km).
Target 45–52 km · Target 241–278 rTSS · TSB Mon +16.1 · Ramp -3.2 · Mono 1.03 · 11% fast (4w) · 1 quality · long run 1d ago
Volume targets
80 km
30.5 km left
avg 85.0 km
35.5 km left
100 km
50.5 km left
Weekly load
262 rTSS -3.2 CTL
Target
278
4-wk avg
371
+10%
408
Week sessions 4 done · 49.5 km · 4h 47m
Sun 5
16:24
46 19
recovery
Afternoon Run
10.1km 5:58/km 130bpm
Sat 4
11:25
126 109
long workout vo2max 5k-pace
8*1@3:45
19.8km 5:37/km 143bpm
Fri 3
15:38
47 20
recovery
Afternoon Run
10.0km 5:51/km 133bpm
Thu 2
16:26
43 23
recovery
Afternoon Run
9.6km 5:57/km 133bpm
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