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 5
Mon 29 Dec – Sun 4 Jan
109.2 km
621 rTSS · 10 sessions · 9h 05m
5 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (621 rTSS, 109 km).
Target 100–105 km · Target 557–583 rTSS · TSB Mon -3.4 · Ramp +2.9 · Mono 1.68 · 18% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 72.6 km
✓
100 km
✓
Weekly load
621 rTSS +2.9 CTL
Target
583
4-wk avg
530
+10%
583
Week sessions 10 done · 109.2 km · 9h 05m
Sat 3
12:07
161 119
long workout threshold hm-pace
Lunch Run
26.2km 5:17/km 135bpm
Fri 2
23:08
39 13
easy
Night Run
7.5km 5:05/km 128bpm
Fri 2
13:42
38 56
steady
Afternoon Run
7.1km 4:59/km 145bpm
Thu 1
14:53
42 19
steady
Afternoon Run
7.5km 4:41/km 129bpm
Thu 1
06:22
40 44
steady
Morning Run
7.1km 4:43/km 141bpm
Wed 31
15:38
65 50
steady
Afternoon Run
12.0km 4:53/km 134bpm
Tue 30
14:51
125 126
long workout threshold hm-pace
2 × 6 km @ 3:59 / 4 min
20.0km 4:38/km 144bpm
Tue 30
06:16
38 34
steady
Morning Run
7.1km 4:59/km 137bpm
Mon 29
23:04
37 10
easy
Night Run
7.6km 5:27/km 122bpm
Mon 29
13:37
36 37
easy
Afternoon Run
7.1km 5:05/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