Dashboard
31 Oct 2026
CTL
42
fitness today
ATL
17
fatigue today
TSB
+25.4
form today
Peak CTL
91
6 Jan 2024
Ramp Rate
-4.5
CTL Δ 7 days
Monotony
0.68
28-day load spread
Streak
223
consecutive weeks
WEEK · RECOVERY WEEK
Mon 3 Feb – Sun 9 Feb
8.1 km
41 rTSS · 1 sessions · 42m
Recovery week — cut volume to 25–29 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (41 rTSS, 8 km).
Target 25–29 km · Target 128–148 rTSS · TSB Mon +6.4 · Ramp -5.6 · Mono 0.57 · 9% fast (4w) · long run 8d ago
Volume targets
80 km
avg 79.9 km
100 km
Weekly load
41 rTSS
-5.6 CTL
Target
4-wk avg
+10%
Week sessions
1 done · 8.1 km · 42m
Race readiness
5-week km at race pace · target 3× distance
Marathon
4:04/km
10.6/126.6 km
Half Mar
3:54/km
9.3/63.3 km
10k
3:43/km
3.1/30.0 km
5k
3:35/km
0.8/15.0 km
Daily mileage
Last 30 days
Peak day
21.1 km
9 Oct
Longest run
21.1 km
9 Oct
Avg training days/week
2.6
Pace distribution km/week
Training zones
VDOT 56.4 ·
תל אביב מרתון 21 ·
2026-02-27
10%
90%
fast
minutes
slow
Intensity
Recovery
47%
5:21–6:17
<128
Daily / Easy
22%
4:57–5:20
128–138
Steady / Long
16%
4:24–4:56
138–148
LT1 / Aerobic
5%
4:09–4:23
148–153
Tempo
4%
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
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
13%
87%
fast
hr
slow
Intensity
Recovery
32%
5:21–6:17
<128
Daily / Easy
29%
4:57–5:20
128–138
Steady / Long
20%
4:24–4:56
138–148
LT1 / Aerobic
7%
4:09–4:23
148–153
Tempo
8%
3:57–4:08
153–158
LT2 / Threshold
4%
3:50–3:56
160–165
CV / Critical V.
2%
3:39–3:49
165–170
VO2max / Interval
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
14%
86%
fast
tags
slow
Intensity
Recovery
53%
5:21–6:17
<128
Daily / Easy
22%
4:57–5:20
128–138
Steady / Long
6%
4:24–4:56
138–148
LT1 / Aerobic
5%
4:09–4:23
148–153
Tempo
5%
3:57–4:08
153–158
LT2 / Threshold
6%
3:50–3:56
160–165
CV / Critical V.
1%
3:39–3:49
165–170
VO2max / Interval
2%
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
9%
91%
fast
laps t
slow
Intensity
Recovery
56%
5:21–6:17
<128
Daily / Easy
21%
4:57–5:20
128–138
Steady / Long
12%
4:24–4:56
138–148
LT1 / Aerobic
3%
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.
3:39–3:49
165–170
VO2max / Interval
1%
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
11%
89%
fast
laps d
slow
Intensity
Recovery
51%
5:21–6:17
<128
Daily / Easy
21%
4:57–5:20
128–138
Steady / Long
13%
4:24–4:56
138–148
LT1 / Aerobic
3%
4:09–4:23
148–153
Tempo
7%
3:57–4:08
153–158
LT2 / Threshold
3%
3:50–3:56
160–165
CV / Critical V.
1%
3:39–3:49
165–170
VO2max / Interval
1%
3:28–3:38
170+
Repetition / Speed
<3:28
Racing
85%
—
90%
—
95%
—
105%
—
110%
—
115%
—
Weekly mileage Monday–Sunday totals
Distance · km per week
Same weeks a year ago
Training load CTL · ATL · TSB
CTL
ATL
TSB
race
0.8–1.3× CTL
Fitness signals
Race-anchored VDOT
Fitness estimate
range 50.2–57.2
53.7 VDOT
Threshold pace
4:03 /km
12w trend
-0.3
Half Marathon
1:26:04
35w since race anchor