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 18 May – Sun 24 May
78.4 km
421 rTSS · 7 sessions · 6h 54m
Maintenance week — hold current load around 82–90 km. A build week was recommended — instead a maintenance week was done (421 rTSS, 78 km).
Target 82–90 km · Target 433–479 rTSS · TSB Mon -11.4 · Ramp -1.4 · Mono 1.32 · 17% fast (4w) · 3 quality · long run 1d ago
Болела коленка, были ночные смены, после которых толком не мог восстановиться.
Volume targets
80 km
1.6 km left
avg 88.8 km
10.4 km left
100 km
21.6 km left
Weekly load
421 rTSS -1.4 CTL
Target
479
4-wk avg
456
+10%
502
Week sessions 7 done · 78.4 km · 6h 54m
Sun 24
21:20
95 95
workout threshold hm-pace 4×2km
Night Run
16.0km 4:47/km 143bpm
Sat 23
09:57
103 79
long workout threshold hm-pace
Morning Run
20.1km 5:41/km 133bpm
Fri 22
07:23
34 14
easy
Morning Run
7.2km 5:18/km 127bpm
Thu 21
22:19
36 24
easy
Night Run
7.1km 4:56/km 133bpm
Wed 20
23:16
31 10
recovery
Night Run
7.1km 5:41/km 121bpm
Wed 20
13:50
34 22
easy
Afternoon Run
7.0km 5:09/km 131bpm
Tue 19
15:05
88 107
workout repetition 14×400m
Afternoon Run
13.9km 5:18/km 144bpm
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