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 10 Feb – Sun 16 Feb
72.7 km
364 rTSS · 7 sessions · 6h 38m
First build week after recovery — solid base, standard load. Volume spiked +205% vs average — watch for overuse.
Target 25–27 km · Target 127–136 rTSS · TSB Mon +18.3 · Ramp +2.3 · Mono 0.8 · 4% fast (4w) · long run 1d ago
Volume targets
80 km
7.3 km left
avg 78.0 km
5.3 km left
100 km
27.3 km left
Weekly load
364 rTSS +2.3 CTL
Target
136
4-wk avg
121
+10%
133
Week sessions 7 done · 72.7 km · 6h 38m
Sat 15
10:46
116 167
long easy
Morning Run
22.0km 5:21/km 149bpm
Fri 14
15:58
37 21
recovery
Afternoon Run
7.8km 5:43/km 132bpm
Thu 13
05:41
40 47
easy
Morning Run
8.0km 5:23/km 143bpm
Wed 12
16:44
40 27
easy
Afternoon Run
8.1km 5:28/km 136bpm
Wed 12
05:44
40 57
easy
Morning Run
8.0km 5:27/km 146bpm
Tue 11
12:32
51 21
recovery
Lunch Run
10.7km 5:37/km 132bpm
Mon 10
11:07
40 47
easy
Lunch Run
8.0km 5:29/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