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 30 Mar – Sun 5 Apr
95.8 km
504 rTSS · 10 sessions · 7h 58m
Maintenance week — hold current load around 93–103 km.
Target 93–103 km · Target 497–549 rTSS · TSB Mon -5.8 · Ramp -0.2 · Mono 1.85 · 13% fast (4w) · 2 quality
Volume targets
80 km
✓
avg 84.9 km
✓
100 km
4.2 km left
Weekly load
504 rTSS -0.2 CTL
Target
549
4-wk avg
523
+10%
575
Week sessions 10 done · 95.8 km · 7h 58m
Sun 5
15:35
90 68
long easy
Afternoon Run
18.1km 5:04/km 133bpm
Sat 4
13:06
124 160
long workout LT1 2×6km
2 × 6@4:12
21.8km 4:53/km 145bpm
Fri 3
23:13
32 10
easy
Night Run
6.5km 5:06/km 125bpm
Fri 3
13:48
31 17
easy
Afternoon Run
6.4km 5:11/km 129bpm
Thu 2
15:07
61 50
workout tempo fm-pace 2×2km
Afternoon Run
10.2km 4:51/km 137bpm
Thu 2
06:29
35 35
steady
Morning Run
6.7km 4:49/km 139bpm
Wed 1
23:17
31 11
easy
Night Run
6.5km 5:13/km 125bpm
Wed 1
13:55
34 34
easy
Afternoon Run
6.6km 4:56/km 138bpm
Tue 31
14:58
31 14
recovery
Afternoon Run
6.5km 5:20/km 129bpm
Tue 31
06:29
35 40
steady
Morning Run
6.5km 4:41/km 141bpm
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