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 6
Mon 5 Jan – Sun 11 Jan
116.5 km
660 rTSS · 12 sessions · 9h 25m
6 consecutive build weeks — recovery is overdue. Drop volume this week. A recovery week was recommended — instead a build week was done (660 rTSS, 116 km).
Target 104–109 km · Target 583–611 rTSS · TSB Mon -7.6 · Ramp +3.3 · Mono 1.64 · 18% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 73.7 km
✓
100 km
✓
Weekly load
660 rTSS +3.3 CTL
Target
611
4-wk avg
556
+10%
611
Week sessions 12 done · 116.5 km · 9h 25m
Sat 10
15:04
139 129
long workout repetition 3×100m
Afternoon Run
22.8km 4:40/km 141bpm
Sat 10
06:19
37 34
steady
Morning Run
7.1km 5:03/km 136bpm
Fri 9
19:02
45 52
LT1
Evening Run
7.4km 4:23/km 146bpm
Fri 9
16:26
45 41
LT1
Afternoon Run
7.1km 4:19/km 142bpm
Thu 8
15:01
34 17
easy
Afternoon Run
6.8km 5:17/km 130bpm
Thu 8
06:15
37 26
steady
Morning Run
7.1km 5:02/km 134bpm
Wed 7
14:57
38 17
easy
Afternoon Run
7.5km 5:08/km 130bpm
Wed 7
06:17
36 20
easy
Morning Run
7.1km 5:14/km 131bpm
Tue 6
23:09
39 16
easy
Night Run
7.5km 5:05/km 129bpm
Tue 6
12:41
135 220
long workout threshold 15×1km
15 × 1km at 3:59 / 40 sec
21.4km 4:28/km 155bpm
Mon 5
23:06
39 20
easy
Night Run
7.6km 5:12/km 131bpm
Mon 5
13:42
36 40
easy
Afternoon Run
7.1km 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