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 · BUILD BLOCK 2
Mon 8 Dec – Sun 14 Dec
91.1 km
521 rTSS · 6 sessions · 7h 28m
2nd build week — good rhythm. Target 87–93 km.
Target 87–93 km · Target 477–508 rTSS · TSB Mon -3.2 · Ramp +1.4 · Mono 1.56 · 19% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 70.1 km
✓
100 km
8.9 km left
Weekly load
521 rTSS +1.4 CTL
Target
508
4-wk avg
442
+10%
486
Week sessions 6 done · 91.1 km · 7h 28m
Sat 13
10:58
152 197
long steady
Morning Run
25.9km 4:38/km 148bpm
Fri 12
15:12
103 116
workout threshold hm-pace 10×1km
Afternoon Run
16.1km 4:36/km 146bpm
Thu 11
15:09
67 35
steady
Afternoon Run
13.0km 5:02/km 130bpm
Wed 10
13:32
55 48
recovery
Afternoon Run
12.1km 5:46/km 133bpm
Tue 9
15:44
77 86
workout repetition 13×400m
Afternoon Run
12.0km 5:07/km 144bpm
Mon 8
15:50
67 99
steady
Afternoon Run
12.0km 4:45/km 148bpm
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