Dashboard

28 Aug 2026
CTL 72 fitness today
ATL 78 fatigue today
TSB -5.7 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +0.2 CTL Δ 7 days
Monotony 1.55 28-day load spread
Streak 214 consecutive weeks
WEEK · MAINTENANCE WEEK
Mon 8 Jun – Sun 14 Jun
74.4 km
389 rTSS · 9 sessions · 6h 04m
Maintenance week — hold current load around 73–81 km. A build week was recommended — instead a maintenance week was done (389 rTSS, 74 km).
Target 73–81 km · Target 378–418 rTSS · TSB Mon +12.4 · Ramp -0.8 · Mono 1.2 · 12% fast (4w) · 1 quality · long run 1d ago
Пробежка в понедельник – колену не стало хуже. Три дня отдыхал вокруг дня рождения жены. Но и лучше колену после этого не стало.
Volume targets
80 km
5.6 km left
avg 88.2 km
13.8 km left
100 km
25.6 km left
Weekly load
389 rTSS -0.8 CTL
Target
418
4-wk avg
398
+10%
438
Week sessions 9 done · 74.4 km · 6h 04m
Sun 14
23:23
34 11
recovery
Night Run
7.5km 5:49/km 124bpm
Sun 14
13:59
39 70
steady tempo problematic
Afternoon Run
7.0km 4:27/km 155bpm
Sat 13
15:05
107 179
long steady
Afternoon Run
19.8km 4:42/km 152bpm
Sat 13
06:27
42 67
steady
Morning Run
7.3km 4:25/km 154bpm
Tue 9
22:27
41 49
steady
Night Run
7.2km 4:25/km 145bpm
Tue 9
15:58
18 8
recovery
Afternoon Run
4.0km 5:34/km 127bpm
Tue 9
06:25
39 48
steady
Morning Run
7.4km 4:46/km 141bpm
Mon 8
23:14
33 12
recovery
Night Run
7.2km 5:28/km 124bpm
Mon 8
13:57
36 27
easy
Afternoon Run
7.2km 5:00/km 134bpm
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