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 · MAINTENANCE WEEK
Mon 30 Jun – Sun 6 Jul
104.3 km
569 rTSS · 10 sessions · 9h 49m
Maintenance week — hold current load around 92–101 km.
Target 92–101 km · Target 504–557 rTSS · TSB Mon -12.7 · Ramp +3.0 · Mono 1.66 · 9% fast (4w) · 4 quality · long run 1d ago
Volume targets
80 km
✓
avg 72.9 km
✓
100 km
✓
Weekly load
569 rTSS +3.0 CTL
Target
557
4-wk avg
531
+10%
584
Week sessions 10 done · 104.3 km · 9h 49m
Sun 6
17:43
44 30
easy
Afternoon Run
8.4km 5:20/km 133bpm
Sat 5
19:59
33 12
recovery
Evening Run
6.9km 6:06/km 124bpm
Sat 5
09:46
143 232
long workout steady
Morning Run
25.1km 5:35/km 148bpm
Thu 3
23:18
37 12
recovery
Night Run
8.0km 6:06/km 119bpm
Thu 3
13:16
38 26
recovery
Afternoon Run
7.9km 5:44/km 132bpm
Wed 2
23:05
40 14
recovery
Night Run
8.1km 5:42/km 125bpm
Wed 2
13:18
40 34
easy
Afternoon Run
7.8km 5:24/km 135bpm
Tue 1
19:46
99 65
workout vo2max 5k-pace 8×1km
Evening Run
14.5km 5:21/km 134bpm
Mon 30
22:39
38 11
workout
Night Run
7.9km 6:12/km 119bpm
Mon 30
12:42
57 51
workout vo2max
Lunch Run
9.8km 5:23/km 137bpm
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