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 WEEK
Mon 19 Jan – Sun 25 Jan
116.8 km
671 rTSS · 12 sessions · 9h 17m
First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (671 rTSS, 117 km).
Target 115–123 km · Target 636–679 rTSS · TSB Mon -10.5 · Ramp +2.9 · Mono 1.88 · 16% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 76.4 km
✓
100 km
✓
Weekly load
671 rTSS +2.9 CTL
Target
679
4-wk avg
606
+10%
667
Week sessions 12 done · 116.8 km · 9h 17m
Sun 25
15:02
35 14
easy
Afternoon Run
7.1km 5:16/km 128bpm
Sun 25
06:28
40 37
steady
Morning Run
7.1km 4:39/km 139bpm
Sat 24
14:59
131 128
long workout CV 4×3km
4 × 3km @3:54 / 2min
20.5km 4:27/km 145bpm
Sat 24
06:25
42 46
LT1
Morning Run
7.1km 4:29/km 143bpm
Fri 23
14:53
49 34
steady
Afternoon Run
9.3km 4:59/km 134bpm
Fri 23
06:19
40 36
steady
Morning Run
7.1km 4:53/km 138bpm
Thu 22
07:21
35 10
recovery
Morning Run
7.5km 5:37/km 119bpm
Wed 21
21:45
63 22
steady
Night Run
11.9km 4:58/km 129bpm
Tue 20
23:20
116 69
workout CV 5k-pace 10×1km
10 × 1km / 200m
17.9km 4:20/km 137bpm
Tue 20
14:35
39 29
steady
Afternoon Run
7.1km 5:00/km 134bpm
Mon 19
13:52
42 35
steady
Afternoon Run
7.1km 4:46/km 139bpm
Mon 19
06:21
39 30
steady
Morning Run
7.1km 4:50/km 136bpm
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