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 · BUILD WEEK
Mon 20 Jul – Sun 26 Jul
107.5 km
566 rTSS · 10 sessions · 9h 04m
First build week after recovery — solid base, standard load.
Target 106–113 km · Target 547–583 rTSS · TSB Mon +1.2 · Ramp +2.0 · Mono 1.54 · 10% fast (4w) · 3 quality · long run 1d ago
Хорошо неделя прошла. С коленом без изменений. Все задачи выполнены.
Volume targets
80 km
✓
avg 87.9 km
✓
100 km
✓
Weekly load
566 rTSS +2.0 CTL
Target
583
4-wk avg
521
+10%
573
Week sessions 10 done · 107.5 km · 9h 04m
Sun 26
18:22
39 26
steady
Evening Run
7.2km 4:46/km 133bpm
Sat 25
15:04
136 197
long workout steady 1×19km
Without looking at the watch
24.8km 4:47/km 148bpm
Sat 25
06:13
35 27
easy
Morning Run
7.0km 5:05/km 134bpm
Thu 23
22:11
33 16
easy
Night Run
7.0km 5:19/km 129bpm
Thu 23
15:09
74 90
workout repetition 12×400m
12×400/40sec
11.8km 5:04/km 145bpm
Thu 23
06:20
35 48
easy
Morning Run
7.0km 5:01/km 141bpm
Wed 22
07:23
30 9
recovery
From the night shift
7.1km 5:49/km 119bpm
Tue 21
22:18
33 11
easy
To the night shift
7.0km 5:16/km 125bpm
Tue 21
13:28
70 97
easy gps-art
Fuck
14.9km 5:18/km 140bpm
Mon 20
14:55
81 144
workout tempo fm-pace 10×1km
10×1km/90sec
13.7km 4:45/km 154bpm
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