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 BLOCK 2
Mon 25 Aug – Sun 31 Aug
86.1 km
481 rTSS · 6 sessions · 8h 49m
2nd build week — good rhythm. Target 74–79 km.
Target 74–79 km · Target 376–400 rTSS · TSB Mon +0.5 · Ramp +1.7 · Mono 1.51 · 7% fast (4w) · 4 quality · long run 1d ago
Volume targets
80 km
✓
avg 70.8 km
✓
100 km
13.9 km left
Weekly load
481 rTSS +1.7 CTL
Target
400
4-wk avg
348
+10%
383
Week sessions 6 done · 86.1 km · 8h 49m
Sat 30
09:14
145 169
long workout LT1 fm-pace
Morning Run
25.6km 5:41/km 142bpm
Fri 29
09:54
57 32
long recovery
Morning Run
12.3km 7:26/km 120bpm
Thu 28
10:46
61 80
workout steady 1×8.5km
Morning Run
11.1km 5:24/km 143bpm
Wed 27
10:07
62 50
recovery
Morning Run
11.3km 7:53/km 132bpm
Tue 26
08:52
94 139
workout tempo 20×500m
Morning Run
14.8km 5:31/km 149bpm
Mon 25
10:46
62 128
workout 2×5min
Morning Run
11.1km 5:31/km 152bpm
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