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 2 Jun – Sun 8 Jun
104.8 km
555 rTSS · 11 sessions · 9h 29m
First build week after recovery — solid base, standard load. Volume spiked +68% vs average — watch for overuse.
Target 65–70 km · Target 371–396 rTSS · TSB Mon -0.9 · Ramp +4.7 · Mono 1.49 · 11% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 71.5 km
✓
100 km
✓
Weekly load
555 rTSS +4.7 CTL
Target
396
4-wk avg
354
+10%
389
Week sessions 11 done · 104.8 km · 9h 29m
Sun 8
18:59
29 18
easy
Evening Run
5.7km 5:24/km 132bpm
Sun 8
16:11
42 23
workout
Afternoon Run
8.1km 5:43/km 127bpm
Sat 7
08:57
121 128
long easy
Morning Run
22.6km 5:26/km 138bpm
Fri 6
16:15
44 22
easy
Afternoon Run
8.8km 5:34/km 129bpm
Thu 5
20:17
39 12
workout
Evening Run
8.0km 6:07/km 119bpm
Thu 5
09:10
41 44
easy
Morning Run
7.7km 5:18/km 138bpm
Wed 4
16:33
60 45
workout repetition 4×200m
Afternoon Run
10.5km 5:11/km 133bpm
Tue 3
17:50
41 10
easy
Afternoon Run
8.1km 5:31/km 118bpm
Mon 2
23:38
43 35
easy
Night Run
8.2km 5:23/km 135bpm
Mon 2
19:42
49 63
steady
Evening Run
8.0km 4:41/km 148bpm
Mon 2
14:56
46 24
easy
Afternoon Run
9.0km 5:25/km 129bpm
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