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 6 Apr – Sun 12 Apr
100.5 km
526 rTSS · 12 sessions · 8h 09m
Maintenance week — hold current load around 96–106 km.
Target 96–106 km · Target 508–561 rTSS · TSB Mon -5.2 · Ramp +0.1 · Mono 1.55 · 13% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 85.7 km
✓
100 km
✓
Weekly load
526 rTSS +0.1 CTL
Target
561
4-wk avg
534
+10%
588
Week sessions 12 done · 100.5 km · 8h 09m
Sat 11
23:10
31 15
recovery
Night Run
6.6km 5:23/km 131bpm
Sat 11
12:24
147 260
long workout CV 10k-pace
Lunch Run
26.0km 4:41/km 153bpm
Fri 10
07:25
31 11
recovery
Morning Run
6.5km 5:21/km 127bpm
Thu 9
22:27
37 29
steady
Night Run
6.7km 4:39/km 136bpm
Thu 9
15:06
28 17
easy
Afternoon Run
5.9km 5:13/km 130bpm
Thu 9
06:28
35 34
steady
Morning Run
6.6km 4:48/km 138bpm
Wed 8
13:42
87 114
workout LT1
Afternoon Run
15.0km 4:43/km 146bpm
Tue 7
07:28
25 8
recovery
Morning Run
5.5km 5:23/km 125bpm
Tue 7
07:22
5 1
ignore
Morning Run
2.1km 2:25/km 115bpm
Mon 6
22:15
32 15
easy
Night Run
6.6km 5:16/km 129bpm
Mon 6
14:56
33 32
easy
Afternoon Run
6.5km 4:57/km 138bpm
Mon 6
06:21
35 44
steady
Morning Run
6.5km 4:44/km 143bpm
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