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 24 Nov – Sun 30 Nov
83.0 km
444 rTSS · 6 sessions · 7h 17m
Maintenance week — hold current load around 74–82 km. A build week was recommended — instead a maintenance week was done (444 rTSS, 83 km).
Target 74–82 km · Target 407–449 rTSS · TSB Mon +9.2 · Ramp -0.0 · Mono 1.56 · 14% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 71.5 km
✓
100 km
17.0 km left
Weekly load
444 rTSS +-0.0 CTL
Target
449
4-wk avg
428
+10%
471
Week sessions 6 done · 83.0 km · 7h 17m
Sat 29
09:39
149 214
long workout tempo hm-pace
Morning Run
25.1km 5:06/km 148bpm
Fri 28
09:33
59 61
easy
Morning Run
11.2km 5:19/km 138bpm
Thu 27
14:22
56 70
recovery
Afternoon Run
11.9km 5:34/km 137bpm
Wed 26
14:01
57 42
recovery
Afternoon Run
11.7km 5:28/km 133bpm
Tue 25
09:28
63 51
workout tempo hm-pace 3×5min
Morning Run
11.1km 4:59/km 137bpm
Mon 24
12:27
60 58
easy
Lunch Run
12.0km 5:22/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