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 27 Oct – Sun 2 Nov
80.1 km
438 rTSS · 7 sessions · 7h 15m
Maintenance week — hold current load around 80–88 km.
Target 80–88 km · Target 451–498 rTSS · TSB Mon +0.5 · Ramp -0.5 · Mono 1.73 · 16% fast (4w) · 3 quality · long run 1d ago
Volume targets
80 km
✓
avg 71.1 km
✓
100 km
19.9 km left
Weekly load
438 rTSS -0.5 CTL
Target
498
4-wk avg
474
+10%
522
Week sessions 7 done · 80.1 km · 7h 15m
Sun 2
12:51
58 74
easy
Lunch Run
11.4km 5:24/km 140bpm
Sat 1
09:45
132 207
long workout steady
Morning Run
24.0km 5:46/km 146bpm
Fri 31
11:10
56 68
recovery
Lunch Run
11.8km 5:45/km 137bpm
Wed 29
21:24
25 15
workout
שחרור
5.5km 6:35/km 127bpm
Wed 29
19:45
71 148
race CV
Tel Aviv Night Run
10.1km 3:53/km 168bpm
Tue 28
11:48
50 48
easy
Lunch Run
8.9km 5:15/km 137bpm
Mon 27
10:46
46 35
easy
Morning Run
8.4km 5:23/km 135bpm
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