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 24 Mar – Sun 30 Mar
60.8 km
342 rTSS · 7 sessions · 5h 34m
Maintenance week — hold current load around 57–63 km. A build week was recommended — instead a maintenance week was done (342 rTSS, 61 km).
Target 57–63 km · Target 315–349 rTSS · TSB Mon -13.3 · Ramp +0.5 · Mono 1.2 · 11% fast (4w) · 1 quality · long run 8d ago
Volume targets
80 km
19.2 km left
avg 76.9 km
16.2 km left
100 km
39.2 km left
Weekly load
342 rTSS +0.5 CTL
Target
349
4-wk avg
332
+10%
365
Week sessions 7 done · 60.8 km · 5h 34m
Sat 29
13:57
90 87
steady
Afternoon Run
16.0km 5:02/km 145bpm
Fri 28
16:23
36 24
recovery
Afternoon Run
7.4km 5:35/km 135bpm
Thu 27
23:14
5 1
easy
Night Run
1.0km 5:25/km 126bpm
Thu 27
13:15
40 54
easy
Afternoon Run
7.7km 5:22/km 146bpm
Wed 26
09:06
38 28
recovery
Morning Run
7.8km 5:36/km 138bpm
Tue 25
09:18
77 54
workout repetition 15×200m
15*200
10.2km 6:26/km 139bpm
Mon 24
16:21
56 20
easy
Afternoon Run
10.7km 5:16/km 130bpm
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