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 23 Feb – Sun 1 Mar
83.8 km
462 rTSS · 10 sessions · 6h 39m
Maintenance week — hold current load around 85–94 km. No long run in 22 days.
Target 85–94 km · Target 477–527 rTSS · TSB Mon +10.9 · Ramp -1.3 · Mono 1.3 · 20% fast (4w) · 2 quality · long run 22d ago
Volume targets
80 km
✓
avg 81.5 km
✓
100 km
16.2 km left
Weekly load
462 rTSS -1.3 CTL
Target
527
4-wk avg
502
+10%
552
Week sessions 10 done · 83.8 km · 6h 39m
Sun 1
14:52
35 13
easy
Afternoon Run
7.5km 5:18/km 128bpm
Sun 1
06:38
42 57
LT1
Morning Run
7.0km 4:21/km 151bpm
Fri 27
23:05
35 10
recovery
Night Run
7.5km 5:26/km 123bpm
Fri 27
13:48
34 29
easy
Afternoon Run
7.0km 5:03/km 135bpm
Fri 27
05:59
137 230
race threshold
תל אביב מרתון 21
21.1km 3:53/km 160bpm
Thu 26
15:30
33 18
easy
Afternoon Run
6.4km 5:22/km 131bpm
Wed 25
14:54
26 7
recovery
Afternoon Run
5.6km 5:31/km 122bpm
Wed 25
06:22
44 62
workout CV 10k-pace 9×90sec
Morning Run
7.0km 4:35/km 151bpm
Tue 24
07:11
36 13
easy
Morning Run
7.4km 5:18/km 126bpm
Mon 23
22:15
40 29
steady
Night Run
7.2km 4:43/km 135bpm
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