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 7 Jul – Sun 13 Jul
113.2 km
606 rTSS · 9 sessions · 10h 46m
First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (606 rTSS, 113 km).
Target 101–108 km · Target 561–598 rTSS · TSB Mon -13.2 · Ramp +3.3 · Mono 1.77 · 10% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 73.2 km
✓
100 km
✓
Weekly load
606 rTSS +3.3 CTL
Target
598
4-wk avg
534
+10%
588
Week sessions 9 done · 113.2 km · 10h 46m
Sun 13
08:49
50 26
easy
Morning Run
10.0km 5:35/km 129bpm
Sat 12
10:06
145 211
long workout
Morning Run
27.0km 5:48/km 142bpm
Fri 11
09:12
53 39
recovery
Morning Run
11.0km 5:43/km 132bpm
Thu 10
08:52
99 103
workout CV 8×1km
Morning Run
14.4km 5:21/km 142bpm
Wed 9
09:12
66 60
recovery
Morning Run
13.6km 5:43/km 135bpm
Tue 8
18:29
39 13
recovery
Evening Run
8.0km 5:42/km 124bpm
Tue 8
11:35
59 67
workout tempo 3×800m
Lunch Run
10.0km 6:04/km 141bpm
Mon 7
21:02
39 13
recovery
Night Run
8.0km 5:45/km 126bpm
Mon 7
07:24
56 —
recovery
Morning Run
11.0km 5:40/km —
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