Dashboard

28 Aug 2026
CTL 73 fitness today
ATL 82 fatigue today
TSB -9.4 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +1.0 CTL Δ 7 days
Monotony 1.53 28-day load spread
Streak 214 consecutive weeks
WEEK · MAINTENANCE WEEK
Mon 2 Mar – Sun 8 Mar
84.4 km
458 rTSS · 11 sessions · 6h 32m
Maintenance week — hold current load around 80–89 km.
Target 80–89 km · Target 442–489 rTSS · TSB Mon +6.6 · Ramp -1.2 · Mono 1.36 · 18% fast (4w) · long run 1d ago
Volume targets
80 km
✓
avg 82.6 km
✓
100 km
15.6 km left
Weekly load
458 rTSS -1.2 CTL
Target
489
4-wk avg
465
+10%
512
Week sessions 11 done · 84.4 km · 6h 32m
Sun 8
15:17
14 3
easy
Afternoon Run
3.0km 5:19/km 118bpm
Sun 8
06:22
38 22
steady
Morning Run
7.2km 4:45/km 134bpm
Sat 7
23:13
39 12
steady
Night Run
7.5km 4:51/km 127bpm
Sat 7
12:46
120 165
long steady
Lunch Run
21.2km 4:27/km 148bpm
Thu 5
23:28
40 50
steady
Night Run
7.0km 4:25/km 145bpm
Thu 5
13:54
41 48
LT1
Afternoon Run
7.1km 4:20/km 146bpm
Wed 4
07:23
35 10
easy
Morning Run
7.4km 5:12/km 123bpm
Tue 3
22:15
38 21
steady
Night Run
7.1km 4:42/km 132bpm
Tue 3
15:13
36 21
easy
Afternoon Run
7.1km 4:58/km 131bpm
Tue 3
06:30
14 16
LT1
Morning Run
2.5km 4:22/km 144bpm
Mon 2
06:26
43 54
LT1
Morning Run
7.3km 4:16/km 148bpm
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