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 16 Mar – Sun 22 Mar
93.4 km
490 rTSS · 10 sessions · 7h 55m
Maintenance week — hold current load around 88–97 km. A build week was recommended — instead a maintenance week was done (490 rTSS, 93 km).
Target 88–97 km · Target 480–531 rTSS · TSB Mon -8.0 · Ramp -0.6 · Mono 1.51 · 17% fast (4w) · 1 quality
Volume targets
80 km
✓
avg 84.0 km
✓
100 km
6.6 km left
Weekly load
490 rTSS -0.6 CTL
Target
531
4-wk avg
505
+10%
556
Week sessions 10 done · 93.4 km · 7h 55m
Sun 22
10:53
158 194
long workout LT1 6×2km
6 * (1.6 hard + 0.4 harder / 1 easy) without GPS, so by feel.
27.1km 5:09/km 144bpm
Sat 21
15:11
36 17
easy
Afternoon Run
7.2km 4:59/km 130bpm
Sat 21
06:20
36 37
easy
Morning Run
7.2km 5:05/km 137bpm
Fri 20
23:14
36 38
easy
Night Run
7.1km 4:59/km 138bpm
Fri 20
13:32
39 42
easy
Afternoon Run
7.6km 5:05/km 138bpm
Thu 19
15:23
31 9
recovery
Afternoon Run
7.1km 5:38/km 121bpm
Thu 19
06:24
38 44
steady
Morning Run
7.2km 4:49/km 141bpm
Tue 17
15:18
36 22
easy
Afternoon Run
7.3km 5:14/km 130bpm
Tue 17
06:36
41 42
LT1
Morning Run
7.1km 4:16/km 143bpm
Mon 16
13:21
39 16
recovery
Afternoon Run
8.4km 5:22/km 126bpm
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