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 BLOCK 2
Mon 11 May – Sun 17 May
109.1 km
590 rTSS · 12 sessions · 9h 44m
2nd build week — good rhythm. Target 85–90 km. Volume spiked +39% vs average — watch for overuse.
Target 85–90 km · Target 450–479 rTSS · TSB Mon +0.6 · Ramp +2.7 · Mono 1.18 · 17% fast (4w) · 3 quality
Volume targets
80 km
✓
avg 88.1 km
✓
100 km
✓
Weekly load
590 rTSS +2.7 CTL
Target
479
4-wk avg
416
+10%
458
Week sessions 12 done · 109.1 km · 9h 44m
Sun 17
15:06
117 143
long workout tempo fm-pace
Afternoon Run
19.3km 5:03/km 145bpm
Sun 17
06:17
33 11
recovery
Morning Run
7.1km 5:23/km 126bpm
Sat 16
14:55
30 10
recovery
Afternoon Run
6.9km 5:43/km 120bpm
Sat 16
06:23
35 20
easy
Morning Run
7.0km 5:05/km 131bpm
Fri 15
23:19
32 9
recovery
Night Run
7.1km 5:35/km 118bpm
Fri 15
13:52
35 19
easy
Afternoon Run
7.0km 5:03/km 132bpm
Thu 14
15:21
103 143
workout CV 10k-pace 8×1km
8 × 1 / 0.2
16.0km 5:20/km 148bpm
Thu 14
06:23
35 21
easy
Morning Run
7.1km 5:04/km 133bpm
Tue 12
23:15
30 10
recovery
Night Run
7.1km 5:52/km 118bpm
Tue 12
13:48
33 52
recovery
Afternoon Run
7.0km 5:22/km 142bpm
Tue 12
11:08
92 149
workout CV 10k-pace 15×600m
15 × 600 / 150
14.0km 5:32/km 150bpm
Mon 11
07:12
15 4
recovery
Morning Run
3.4km 5:44/km 115bpm
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