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 · RECOVERY WEEK

Mon 17 Nov – Sun 23 Nov

64.8 km

337 rTSS · 6 sessions · 6h 13m

Recovery week — cut volume to 54–62 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (337 rTSS, 65 km).

Target 54–62 km · Target 300–346 rTSS · TSB Mon +2.9 · Ramp -2.7 · Mono 1.58 · 17% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

15.2 km left

avg 71.9 km

7.2 km left

100 km

35.2 km left

Weekly load

337 rTSS -2.7 CTL

Target

346

4-wk avg

462

+10%

508

Week sessions 6 done · 64.8 km · 6h 13m

long workout 1×14km

20.2km 6:40/km 129bpm

12.0km 6:13/km 126bpm

4.0km 5:07/km 143bpm

מרוץ הלילה של פתח תקווה 38:21

10.0km 3:50/km 167bpm

workout vo2max 5k-pace 4×400m

7.0km 5:49/km 134bpm

11.6km 5:33/km 137bpm

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

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

18%

82%

fast tags slow

Intensity

Recovery 34%

5:21–6:17 <128

Daily / Easy 29%

4:57–5:20 128–138

Steady / Long 18%

4:24–4:56 138–148

LT1 / Aerobic 2%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 7%

3:50–3:56 160–165

CV / Critical V.

3:39–3:49 165–170

VO2max / Interval 2%

3:28–3:38 170+

Repetition / Speed 1%

<3:28

Racing

CTL ATL TSB race

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