Dashboard

29 Aug 2026
CTL 71 fitness today
ATL 71 fatigue today
TSB -0.1 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +0.8 CTL Δ 7 days
Monotony 1.43 28-day load spread
Streak 214 consecutive weeks
WEEK · MAINTENANCE WEEK
Mon 4 Aug – Sun 10 Aug
74.5 km
380 rTSS · 6 sessions · 7h 50m
Maintenance week — hold current load around 71–79 km. A build week was recommended — instead a maintenance week was done (380 rTSS, 74 km).
Target 71–79 km · Target 368–407 rTSS · TSB Mon +18.3 · Ramp -0.6 · Mono 1.08 · 5% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
5.5 km left
avg 71.7 km
✓
100 km
25.5 km left
Weekly load
380 rTSS -0.6 CTL
Target
407
4-wk avg
388
+10%
426
Week sessions 6 done · 74.5 km · 7h 50m
Sat 9
10:44
119 238
long workout LT1 fm-pace
Morning Run
21.7km 6:33/km 147bpm
Fri 8
09:59
45 28
recovery
Morning Run
10.2km 7:45/km 123bpm
Thu 7
10:28
57 75
workout
Morning Run
11.3km 5:52/km 139bpm
Wed 6
09:47
68 122
steady
Morning Run
12.0km 4:59/km 152bpm
Tue 5
10:04
48 33
workout 3×1km
Morning Run
10.2km 6:46/km 126bpm
Mon 4
10:21
43 57
recovery
Morning Run
9.0km 5:52/km 138bpm
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