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 3
Mon 16 Jun – Sun 22 Jun
104.2 km
584 rTSS · 10 sessions · 9h 10m
3rd build week — approaching the ceiling. Cap at 84–88 km.
Target 84–88 km · Target 468–490 rTSS · TSB Mon -17.6 · Ramp +4.0 · Mono 1.6 · 11% fast (4w) · 5 quality · long run 1d ago
Volume targets
80 km
✓
avg 72.2 km
✓
100 km
✓
Weekly load
584 rTSS +4.0 CTL
Target
490
4-wk avg
446
+10%
490
Week sessions 10 done · 104.2 km · 9h 10m
Sat 21
09:34
141 150
long workout tempo fm-pace
Morning Run
24.7km 5:40/km 140bpm
Fri 20
16:15
73 45
workout
Afternoon Run
14.3km 4:56/km 133bpm
Fri 20
06:18
48 61
steady
Morning Run
8.2km 4:49/km 145bpm
Thu 19
17:31
51 37
workout
Afternoon Run
9.0km 5:41/km 133bpm
Thu 19
08:08
44 65
steady
Morning Run
7.8km 4:57/km 147bpm
Wed 18
19:14
28 10
recovery
Evening Run
6.0km 5:50/km 122bpm
Tue 17
15:04
94 110
workout CV 10k-pace 6×1km
Afternoon Run
15.0km 4:54/km 145bpm
Mon 16
21:16
29 10
recovery
Night Run
6.0km 5:44/km 125bpm
Mon 16
20:16
12 3
recovery
Не успел
2.4km 5:49/km 121bpm
Mon 16
13:59
64 60
workout repetition
Afternoon Run
10.7km 4:53/km 140bpm
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