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 12 Jan – Sun 18 Jan
110.6 km
586 rTSS · 11 sessions · 9h 13m
7 weeks at similar load — push a build week or take recovery. A recovery week was recommended — instead a maintenance week was done (586 rTSS, 111 km).
Target 100–111 km · Target 561–620 rTSS · TSB Mon -10.4 · Ramp +1.4 · Mono 1.76 · 15% fast (4w) · long run 1d ago
Volume targets
80 km
✓
avg 74.7 km
✓
100 km
✓
Weekly load
586 rTSS +1.4 CTL
Target
620
4-wk avg
590
+10%
649
Week sessions 11 done · 110.6 km · 9h 13m
Sun 18
14:52
36 9
easy
Afternoon Run
7.6km 5:27/km 116bpm
Sun 18
06:20
38 15
steady
Morning Run
7.1km 4:56/km 130bpm
Sat 17
10:18
155 174
long steady
Morning Run
29.0km 4:57/km 140bpm
Fri 16
17:11
83 57
steady
Afternoon Run
14.1km 4:30/km 136bpm
Thu 15
15:07
35 9
easy
Afternoon Run
7.2km 5:20/km 121bpm
Thu 15
06:20
43 25
LT1
Morning Run
7.0km 4:25/km 135bpm
Wed 14
15:01
39 10
easy
Afternoon Run
7.8km 5:08/km 121bpm
Wed 14
06:21
40 42
steady
Morning Run
7.1km 4:45/km 140bpm
Tue 13
23:12
47 20
steady
Night Run
9.0km 5:02/km 130bpm
Mon 12
14:51
34 11
recovery
Afternoon Run
7.5km 5:42/km 123bpm
Mon 12
06:20
36 52
easy
Morning Run
7.1km 5:12/km 142bpm
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