Dashboard

31 Oct 2026
2w 6d until Haifa Marathon (Half marathon)
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 24 Feb – Sun 2 Mar
29.2 km
190 rTSS · 2 sessions · 2h 10m
Recovery week — cut volume to 33–39 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (190 rTSS, 29 km).
Target 33–39 km · Target 173–199 rTSS · TSB Mon -3.4 · Ramp -2.1 · Mono 0.85 · 14% fast (4w) · 2 quality · long run 2d ago
Volume targets
80 km
50.8 km left
avg 77.3 km
48.1 km left
100 km
70.8 km left
Weekly load
190 rTSS -2.1 CTL
Target
199
4-wk avg
266
+10%
292
Week sessions 2 done · 29.2 km · 2h 10m
Fri 28
06:08
145 180
race tempo
Tel Aviv Half Marathon 2025
21.5km 4:17/km 158bpm
Wed 26
12:36
45 49
workout threshold hm-pace 3×1km
Lunch Run
7.7km 5:14/km 145bpm
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
Weekly mileage Monday–Sunday totals
Distance · km per week Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.7 VDOT
range 50.2–57.2
Threshold pace 4:03 /km
12w trend -0.3
Half Marathon 1:26:04

35w since race anchor