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 4
Mon 22 Dec – Sun 28 Dec
103.7 km
557 rTSS · 10 sessions · 8h 43m
4 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (557 rTSS, 104 km).
Target 95–99 km · Target 527–552 rTSS · TSB Mon -4.3 · Ramp +1.7 · Mono 1.71 · 17% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 71.9 km
✓
100 km
✓
Weekly load
557 rTSS +1.7 CTL
Target
552
4-wk avg
502
+10%
552
Week sessions 10 done · 103.7 km · 8h 43m
Sat 27
11:00
135 120
long workout tempo fm-pace
Lunch Run
24.1km 4:56/km 138bpm
Fri 26
17:43
45 32
steady
Afternoon Run
8.6km 5:00/km 134bpm
Thu 25
23:07
36 11
recovery
Night Run
7.5km 5:35/km 124bpm
Thu 25
13:38
36 42
easy
Afternoon Run
7.0km 5:09/km 139bpm
Wed 24
23:07
37 35
easy
Night Run
7.5km 5:18/km 135bpm
Wed 24
13:41
35 38
easy
Afternoon Run
7.0km 5:14/km 138bpm
Tue 23
14:48
124 124
long workout threshold hm-pace
Afternoon Run
20.0km 4:36/km 144bpm
Tue 23
06:12
37 53
steady
Morning Run
7.1km 5:00/km 143bpm
Mon 22
15:03
37 35
easy
Afternoon Run
7.6km 5:23/km 135bpm
Mon 22
07:52
35 44
easy
Morning Run
7.1km 5:16/km 139bpm
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