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 26 Jan – Sun 1 Feb
106.2 km
608 rTSS · 10 sessions · 9h 00m
Maintenance week — hold current load around 108–119 km. A build week was recommended — instead a maintenance week was done (608 rTSS, 106 km).
Target 108–119 km · Target 603–666 rTSS · TSB Mon -13.6 · Ramp +1.2 · Mono 1.88 · 18% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 78.5 km
✓
100 km
✓
Weekly load
608 rTSS +1.2 CTL
Target
666
4-wk avg
635
+10%
698
Week sessions 10 done · 106.2 km · 9h 00m
Sun 1
14:50
37 17
easy
Afternoon Run
7.5km 5:24/km 129bpm
Sun 1
06:32
38 44
steady
Morning Run
7.1km 4:58/km 140bpm
Sat 31
12:01
185 188
long workout CV
Lunch Run
29.3km 5:12/km 142bpm
Fri 30
23:16
35 10
recovery
Night Run
7.4km 5:33/km 120bpm
Fri 30
13:51
39 38
steady
Afternoon Run
7.1km 4:52/km 138bpm
Thu 29
23:12
36 19
easy
Night Run
7.4km 5:19/km 130bpm
Thu 29
13:52
41 48
steady
Afternoon Run
7.1km 4:38/km 143bpm
Wed 28
09:28
122 110
long workout CV 10k-pace
2 × 5km / 3min
19.0km 4:48/km 140bpm
Mon 26
15:07
35 16
easy
Afternoon Run
7.3km 5:22/km 128bpm
Mon 26
06:22
40 21
steady
Morning Run
7.1km 4:46/km 132bpm
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