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 7 Apr – Sun 13 Apr
78.9 km
459 rTSS · 6 sessions · 6h 40m
First build week after recovery — solid base, standard load.
Target 67–72 km · Target 374–399 rTSS · TSB Mon -0.2 · Ramp +3.2 · Mono 1.32 · 12% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
1.1 km left
avg 76.2 km
✓
100 km
21.1 km left
Weekly load
459 rTSS +3.2 CTL
Target
399
4-wk avg
356
+10%
392
Week sessions 6 done · 78.9 km · 6h 40m
Sun 13
10:31
67 36
steady
Morning Run
12.0km 5:02/km 134bpm
Sat 12
11:00
146 117
long workout CV 5×2km
Lunch Run
23.5km 5:03/km 143bpm
Fri 11
16:18
53 16
easy
Afternoon Run
10.0km 5:15/km 128bpm
Wed 9
20:08
64 28
easy
Evening Run
12.0km 5:17/km 132bpm
Tue 8
13:13
43 37
steady
Afternoon Run
7.7km 4:56/km 141bpm
Mon 7
12:36
86 90
workout vo2max 6×400m
3*800@3:42 + 6*400@3:40
13.7km 4:50/km 149bpm
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