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 · RECOVERY WEEK
Mon 27 Apr – Sun 3 May
68.6 km
347 rTSS · 7 sessions · 5h 56m
Recovery week — cut volume to 56–65 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (347 rTSS, 69 km).
Target 56–65 km · Target 298–344 rTSS · TSB Mon +14.8 · Ramp -2.9 · Mono 1.22 · 13% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
11.4 km left
avg 87.1 km
18.5 km left
100 km
31.4 km left
Weekly load
347 rTSS -2.9 CTL
Target
344
4-wk avg
458
+10%
504
Week sessions 7 done · 68.6 km · 5h 56m
Sun 3
22:18
35 38
easy
Night Run
7.1km 5:07/km 137bpm
Sat 2
06:54
127 131
long workout threshold
Morning Run
22.0km 4:56/km 142bpm
Fri 1
15:00
32 12
recovery
Afternoon Run
7.2km 5:35/km 124bpm
Fri 1
06:20
35 41
easy
Morning Run
7.2km 5:09/km 138bpm
Thu 30
15:03
32 14
recovery
Afternoon Run
7.2km 5:33/km 127bpm
Thu 30
06:20
38 54
steady
Morning Run
7.2km 4:48/km 144bpm
Mon 27
14:07
48 74
workout
Afternoon Run
10.6km 5:38/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