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 · BUILD WEEK
Mon 18 Aug – Sun 24 Aug
83.8 km
442 rTSS · 6 sessions · 8h 43m
First build week after recovery — solid base, standard load. Volume spiked +48% vs average — watch for overuse. A maintenance week was recommended — instead a build week was done (442 rTSS, 84 km).
Target 59–63 km · Target 293–313 rTSS · TSB Mon +9.5 · Ramp +1.1 · Mono 1.3 · 5% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 70.9 km
✓
100 km
16.2 km left
Weekly load
442 rTSS +1.1 CTL
Target
313
4-wk avg
280
+10%
307
Week sessions 6 done · 83.8 km · 8h 43m
Sat 23
10:16
142 283
long workout LT1 6×200m
Morning Run
25.0km 6:44/km 147bpm
Fri 22
09:37
50 36
recovery
Morning Run
11.0km 6:06/km 130bpm
Thu 21
16:14
59 70
recovery
Afternoon Run
12.1km 5:40/km 137bpm
Wed 20
10:26
93 111
long workout
Morning Run
15.0km 6:25/km 141bpm
Tue 19
10:04
54 63
recovery
Morning Run
11.1km 5:39/km 138bpm
Mon 18
10:07
44 57
recovery
Morning Run
9.6km 6:14/km 137bpm
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 5.4
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