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 5 May – Sun 11 May

53.2 km

308 rTSS · 7 sessions · 4h 27m

Maintenance week — hold current load around 57–63 km. No long run in 22 days.

Target 57–63 km · Target 334–370 rTSS · TSB Mon +2.3 · Ramp -0.4 · Mono 1.12 · 21% fast (4w) · 2 quality · long run 22d ago

Volume targets

80 km

26.8 km left

avg 73.9 km

20.7 km left

100 km

46.8 km left

Weekly load

308 rTSS -0.4 CTL

Target

370

4-wk avg

352

+10%

387

Week sessions 7 done · 53.2 km · 4h 27m

8.0km 5:14/km 144bpm

8.0km 5:24/km 140bpm

הרצליה 10

10.1km 3:55/km 164bpm

4.4km 5:32/km 134bpm

6.2km 5:39/km 134bpm

workout vo2max 6×300m

8.6km 5:02/km 155bpm

7.8km 5:01/km 147bpm

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

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

18%

83%

fast tags slow

Intensity

Recovery 35%

5:21–6:17 <128

Daily / Easy 28%

4:57–5:20 128–138

Steady / Long 18%

4:24–4:56 138–148

LT1 / Aerobic 2%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 7%

3:50–3:56 160–165

CV / Critical V.

3:39–3:49 165–170

VO2max / Interval 2%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

CTL ATL TSB race

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