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 13 Apr – Sun 19 Apr
80.4 km
430 rTSS · 9 sessions · 6h 31m
Maintenance week — hold current load around 92–102 km.
Target 92–102 km · Target 486–537 rTSS · TSB Mon -1.2 · Ramp -1.9 · Mono 1.54 · 13% fast (4w) · 3 quality
Volume targets
80 km
✓
avg 86.1 km
5.7 km left
100 km
19.6 km left
Weekly load
430 rTSS -1.9 CTL
Target
537
4-wk avg
511
+10%
562
Week sessions 9 done · 80.4 km · 6h 31m
Sun 19
14:11
121 162
long workout LT1 2×5km
2 × 5@4:10-4:05
21.2km 4:38/km 147bpm
Sat 18
15:26
29 9
recovery
Afternoon Run
6.2km 5:24/km 123bpm
Sat 18
06:21
35 20
steady
Morning Run
6.7km 4:54/km 132bpm
Fri 17
12:54
31 33
easy
Lunch Run
6.5km 5:16/km 137bpm
Fri 17
06:31
65 137
race tempo no-vdot
10k Jerusalem (40:40)
10.1km 4:01/km 165bpm
Wed 15
15:00
32 29
recovery
Afternoon Run
7.0km 5:31/km 134bpm
Tue 14
23:07
36 18
easy
Night Run
7.3km 5:01/km 130bpm
Tue 14
13:48
46 66
workout
Afternoon Run
7.8km 4:32/km 150bpm
Mon 13
15:02
35 19
easy
Afternoon Run
7.5km 5:19/km 130bpm
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