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 WEEK
Mon 6 Jan – Sun 12 Jan
66.8 km
346 rTSS · 6 sessions · 6h 30m
First build week after recovery — solid base, standard load.
Target 54–58 km · Target 284–303 rTSS · TSB Mon +11.4 · Ramp -1.1 · Mono 1.09 · 11% fast (4w) · 2 quality · long run 2d ago
Volume targets
80 km
13.2 km left
avg 83.8 km
17.0 km left
100 km
33.2 km left
Weekly load
346 rTSS -1.1 CTL
Target
303
4-wk avg
270
+10%
297
Week sessions 6 done · 66.8 km · 6h 30m
Sun 12
16:27
44 15
recovery
Afternoon Run
10.1km 6:08/km 125bpm
Fri 10
15:32
100 83
long workout
12×400@3:40
16.8km 5:49/km 141bpm
Thu 9
16:25
42 15
recovery
Afternoon Run
9.7km 6:18/km 126bpm
Wed 8
14:09
38 43
recovery
Afternoon Run
8.1km 5:48/km 141bpm
Tue 7
16:26
84 75
workout threshold hm-pace 1×8km
8@HMP(4:01-4:05)
13.4km 5:04/km 145bpm
Mon 6
16:17
38 13
recovery
Afternoon Run
8.7km 6:11/km 124bpm
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