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 27 Jul – Sun 2 Aug
91.2 km
487 rTSS · 9 sessions · 7h 53m
Maintenance week — hold current load around 98–108 km. A build week was recommended — instead a maintenance week was done (487 rTSS, 91 km).
Target 98–108 km · Target 503–556 rTSS · TSB Mon -5.4 · Ramp 0.0 · Mono 1.26 · 10% fast (4w) · 2 quality · long run 1d ago
С коленом без изменений. Из-за рабочего расписания недобрал километра и интенсивности. Вторую работу пришлось совместить с длительной. Участились случаи с попытками рвоты во время бега, из-за жары ли, или какая-то другая проблема со здоровьем.
Volume targets
80 km
✓
avg 89.2 km
✓
100 km
8.8 km left
Weekly load
487 rTSS +0.0 CTL
Target
556
4-wk avg
530
+10%
582
Week sessions 9 done · 91.2 km · 7h 53m
Sun 2
14:58
29 9
recovery
Afternoon Run
6.8km 5:45/km 118bpm
Sun 2
06:13
34 28
easy
Morning Run
7.0km 5:15/km 134bpm
Sat 1
14:52
109 121
workout tempo fm-pace 4×2km
Afternoon Run
19.0km 5:04/km 141bpm
Sat 1
06:17
37 36
steady
Morning Run
7.0km 4:45/km 137bpm
Fri 31
15:03
45 44
easy
Afternoon Run
9.3km 5:11/km 135bpm
Fri 31
06:05
35 38
easy
Morning Run
7.1km 5:10/km 137bpm
Tue 28
22:17
36 21
easy
Night Run
7.0km 4:56/km 132bpm
Tue 28
14:57
127 157
workout tempo fm-pace 8×1.5km
8×1.5km/90sec
21.0km 5:21/km 145bpm
Tue 28
06:13
35 36
easy
Morning Run
7.0km 5:04/km 137bpm
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