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 6 Oct – Sun 12 Oct
86.2 km
490 rTSS · 6 sessions · 7h 38m
Maintenance week — hold current load around 87–96 km.
Target 87–96 km · Target 481–532 rTSS · TSB Mon -0.9 · Ramp +0.5 · Mono 1.76 · 14% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 71.1 km
✓
100 km
13.8 km left
Weekly load
490 rTSS +0.5 CTL
Target
532
4-wk avg
507
+10%
557
Week sessions 6 done · 86.2 km · 7h 38m
Sat 11
10:20
144 195
long workout tempo 3×3km
Morning Run
24.0km 5:23/km 146bpm
Fri 10
17:23
62 53
steady
Afternoon Run
11.0km 4:59/km 135bpm
Thu 9
10:15
63 21
easy
Morning Run
12.0km 5:22/km 128bpm
Wed 8
11:04
96 130
workout threshold 10×1km
Lunch Run
14.5km 4:50/km 150bpm
Tue 7
10:20
67 47
recovery
Morning Run
13.3km 5:52/km 131bpm
Mon 6
10:34
58 42
easy
Morning Run
11.3km 5:26/km 132bpm
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