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 · MAINTENANCE WEEK
Mon 10 Mar – Sun 16 Mar
58.7 km
335 rTSS · 4 sessions · 5h 24m
Maintenance week — hold current load around 55–61 km. A build week was recommended — instead a maintenance week was done (335 rTSS, 59 km).
Target 55–61 km · Target 297–328 rTSS · TSB Mon -3.3 · Ramp +1.1 · Mono 0.96 · 12% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
21.3 km left
avg 76.7 km
18.0 km left
100 km
41.3 km left
Weekly load
335 rTSS +1.1 CTL
Target
328
4-wk avg
313
+10%
344
Week sessions 4 done · 58.7 km · 5h 24m
Sat 15
10:34
155 197
long workout tempo 2×90sec
Morning Run
27.2km 5:08/km 148bpm
Wed 12
16:38
48 43
easy
Afternoon Run
9.5km 5:23/km 139bpm
Tue 11
12:03
85 73
long workout 3×6min
Hills
14.2km 6:48/km 140bpm
Mon 10
09:12
47 71
steady
Morning Run
7.8km 4:38/km 157bpm
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