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 · RECOVERY WEEK

Mon 28 Jul – Sun 3 Aug

48.8 km

231 rTSS · 4 sessions · 5h 26m

Recovery week — cut volume to 58–67 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (231 rTSS, 49 km).

Target 58–67 km · Target 307–354 rTSS · TSB Mon +14.6 · Ramp -4.5 · Mono 1.18 · 7% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

31.2 km left

avg 72.4 km

23.6 km left

100 km

51.2 km left

Weekly load

231 rTSS -4.5 CTL

Target

354

4-wk avg

472

+10%

519

Week sessions 4 done · 48.8 km · 5h 26m

19.9km 6:35/km 138bpm

12.3km 7:00/km 133bpm

10.5km 5:58/km 138bpm

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

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

14%

86%

fast hr slow

Intensity

Recovery 31%

5:21–6:17 <128

Daily / Easy 29%

4:57–5:20 128–138

Steady / Long 20%

4:24–4:56 138–148

LT1 / Aerobic 7%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 4%

3:50–3:56 160–165

CV / Critical V. 2%

3:39–3:49 165–170

VO2max / Interval

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

15%

85%

fast tags slow

Intensity

Recovery 52%

5:21–6:17 <128

Daily / Easy 24%

4:57–5:20 128–138

Steady / Long 6%

4:24–4:56 138–148

LT1 / Aerobic 4%

4:09–4:23 148–153

Tempo 4%

3:57–4:08 153–158

LT2 / Threshold 7%

3:50–3:56 160–165

CV / Critical V. 1%

3:39–3:49 165–170

VO2max / Interval 2%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

91%

fast laps t slow

Intensity

Recovery 55%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 11%

4:24–4:56 138–148

LT1 / Aerobic 2%

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.

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

12%

88%

fast laps d slow

Intensity

Recovery 50%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 13%

4:24–4:56 138–148

LT1 / Aerobic 3%

4:09–4:23 148–153

Tempo 7%

3:57–4:08 153–158

LT2 / Threshold 3%

3:50–3:56 160–165

CV / Critical V. 1%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

CTL ATL TSB race

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

Dashboard

Daily mileage

Fitness signals