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 20 Oct – Sun 26 Oct
83.0 km
471 rTSS · 8 sessions · 7h 03m
Maintenance week — hold current load around 84–92 km.
Target 84–92 km · Target 469–518 rTSS · TSB Mon +1.6 · Ramp +0.1 · Mono 1.81 · 16% fast (4w) · 3 quality · long run 8d ago
Volume targets
80 km
✓
avg 70.3 km
✓
100 km
17.0 km left
Weekly load
471 rTSS +0.1 CTL
Target
518
4-wk avg
494
+10%
543
Week sessions 8 done · 83.0 km · 7h 03m
Sun 26
14:14
41 34
easy
Afternoon Run
8.0km 5:20/km 133bpm
Sat 25
10:25
50 14
recovery
Morning Run
10.5km 5:49/km 119bpm
Fri 24
08:55
14 9
recovery
שחרור
3.1km 6:09/km 129bpm
Fri 24
06:30
144 247
race threshold
Run with Moshe
21.2km 4:08/km 160bpm
Thu 23
10:51
45 46
workout threshold hm-pace 5×400m
Morning Run
7.9km 5:04/km 141bpm
Wed 22
13:02
44 43
easy
Afternoon Run
8.5km 5:25/km 136bpm
Tue 21
15:12
57 69
workout CV 5k-pace 4×1km
Afternoon Run
8.7km 4:49/km 147bpm
Mon 20
11:18
76 90
easy
Lunch Run
15.2km 5:32/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