Dashboard

30 Oct 2026
3w until Haifa Marathon (Half marathon)
CTL 44 fitness today
ATL 20 fatigue today
TSB +23.8 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -2.9 CTL Δ 7 days
Monotony 0.68 28-day load spread
Streak 223 consecutive weeks
WEEK · RECOVERY WEEK
Mon 21 Apr – Sun 27 Apr
24.2 km
129 rTSS · 3 sessions · 2h 35m
Recovery week — cut volume to 43–50 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (129 rTSS, 24 km).
Target 43–50 km · Target 254–293 rTSS · TSB Mon -12.0 · Ramp -5.1 · Mono 1.1 · 19% fast (4w) · long run 8d ago
Volume targets
80 km
55.8 km left
avg 75.1 km
50.9 km left
100 km
75.8 km left
Weekly load
129 rTSS -5.1 CTL
Target
293
4-wk avg
391
+10%
430
Week sessions 3 done · 24.2 km · 2h 35m
Sat 26
09:55
50 90
recovery
Morning Run
10.4km 7:10/km 142bpm
Tue 22
09:21
38 33
recovery
Morning Run
5.6km 6:27/km 137bpm
Mon 21
20:27
41 18
easy
Evening Run
8.2km 5:30/km 128bpm
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 2.8
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