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 29 Sep – Sun 5 Oct
85.0 km
476 rTSS · 6 sessions · 7h 49m
Maintenance week — hold current load around 88–98 km. A build week was recommended — instead a maintenance week was done (476 rTSS, 85 km).
Target 88–98 km · Target 488–539 rTSS · TSB Mon -9.1 · Ramp +0.2 · Mono 1.73 · 13% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 71.5 km
✓
100 km
15.0 km left
Weekly load
476 rTSS +0.2 CTL
Target
539
4-wk avg
513
+10%
565
Week sessions 6 done · 85.0 km · 7h 49m
Sat 4
12:00
76 45
long workout
Lunch Run
15.6km 6:42/km 126bpm
Fri 3
10:25
54 55
workout 1×9km
Morning Run
11.1km 6:00/km 134bpm
Thu 2
12:32
103 132
long steady
Lunch Run
18.0km 5:08/km 144bpm
Wed 1
15:23
115 124
workout CV 10k-pace 7×1.5km
Afternoon Run
17.0km 5:04/km 145bpm
Tue 30
13:24
59 27
easy
Afternoon Run
11.8km 5:33/km 129bpm
Mon 29
15:13
69 92
steady
Afternoon Run
11.5km 4:43/km 147bpm
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