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 23 Mar – Sun 29 Mar
98.7 km
525 rTSS · 12 sessions · 8h 00m
Maintenance week — hold current load around 89–99 km.
Target 89–99 km · Target 482–532 rTSS · TSB Mon -6.1 · Ramp +0.2 · Mono 1.69 · 16% fast (4w) · 2 quality
Volume targets
80 km
✓
avg 84.2 km
✓
100 km
1.3 km left
Weekly load
525 rTSS +0.2 CTL
Target
532
4-wk avg
507
+10%
558
Week sessions 12 done · 98.7 km · 8h 00m
Sun 29
23:11
32 18
easy
Night Run
6.5km 5:09/km 132bpm
Sun 29
12:32
133 226
long workout CV 6×2km
6 * (1.6@4:00-4:05 + 0.4@3:40-3:45 / 1@5:00)
22.4km 4:26/km 154bpm
Sat 28
07:44
30 12
recovery
Morning Run
6.5km 5:34/km 127bpm
Fri 27
22:24
31 22
easy
Night Run
6.5km 5:12/km 133bpm
Fri 27
15:02
30 24
recovery
Afternoon Run
6.4km 5:23/km 134bpm
Fri 27
06:24
35 41
steady
Morning Run
6.7km 4:45/km 140bpm
Wed 25
15:07
68 72
workout tempo 3×2km
Afternoon Run
11.4km 4:35/km 145bpm
Wed 25
06:26
40 48
LT1
Morning Run
6.5km 4:12/km 149bpm
Tue 24
15:20
34 11
recovery
Afternoon Run
7.6km 5:29/km 124bpm
Tue 24
06:25
33 26
easy
Morning Run
6.7km 5:04/km 134bpm
Mon 23
23:17
25 12
steady
Night Run
4.9km 4:53/km 130bpm
Mon 23
13:48
34 30
steady
Afternoon Run
6.7km 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