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 · BUILD WEEK
Mon 4 May – Sun 10 May
98.1 km
516 rTSS · 10 sessions · 8h 17m
First build week after recovery — solid base, standard load.
Target 83–89 km · Target 440–469 rTSS · TSB Mon +11.7 · Ramp +1.1 · Mono 1.21 · 14% fast (4w) · 2 quality · long run 1d ago
Volume targets
80 km
✓
avg 87.2 km
✓
100 km
1.9 km left
Weekly load
516 rTSS +1.1 CTL
Target
469
4-wk avg
419
+10%
461
Week sessions 10 done · 98.1 km · 8h 17m
Sun 10
22:20
35 31
easy
Night Run
7.3km 5:13/km 135bpm
Sat 9
15:06
131 191
long workout tempo fm-pace
Afternoon Run
22.4km 4:48/km 149bpm
Sat 9
06:19
34 30
easy
Morning Run
7.0km 5:14/km 135bpm
Thu 7
23:10
33 10
recovery
Night Run
7.2km 5:29/km 122bpm
Thu 7
13:47
35 27
easy
Afternoon Run
7.1km 5:02/km 134bpm
Wed 6
14:53
112 124
workout vo2max 5k-pace 30×300m
Afternoon Run
18.6km 4:50/km 144bpm
Wed 6
06:17
34 17
easy
Morning Run
7.0km 5:10/km 131bpm
Tue 5
15:49
32 10
recovery
Afternoon Run
7.0km 5:27/km 124bpm
Tue 5
06:23
37 43
steady
Morning Run
7.2km 4:49/km 139bpm
Mon 4
07:19
33 12
recovery
Morning Run
7.2km 5:34/km 126bpm
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