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 BLOCK 2
Mon 19 May – Sun 25 May
74.2 km
426 rTSS · 6 sessions · 6h 19m
2nd build week — good rhythm. Target 57–60 km. Volume spiked +41% vs average — watch for overuse.
Target 57–60 km · Target 320–340 rTSS · TSB Mon -9.0 · Ramp +1.9 · Mono 1.43 · 16% fast (4w) · 1 quality · long run 1d ago
Volume targets
80 km
5.8 km left
avg 72.4 km
✓
100 km
25.8 km left
Weekly load
426 rTSS +1.9 CTL
Target
340
4-wk avg
296
+10%
326
Week sessions 6 done · 74.2 km · 6h 19m
Sun 25
16:18
47 46
easy
Afternoon Run
9.0km 5:23/km 136bpm
Sat 24
09:44
104 108
long easy
Morning Run
18.4km 5:20/km 140bpm
Thu 22
09:09
42 29
easy
Morning Run
7.8km 5:13/km 134bpm
Wed 21
09:37
115 146
workout vo2max 5k-pace 23×400m
200*400
17.5km 4:45/km 148bpm
Tue 20
16:43
61 54
steady
Afternoon Run
10.8km 4:59/km 137bpm
Mon 19
16:41
57 40
steady
Afternoon Run
10.7km 5:10/km 134bpm
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