Dashboard

28 Aug 2026
CTL 70 fitness today
ATL 67 fatigue today
TSB +3.0 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -1.7 CTL Δ 7 days
Monotony 1.49 28-day load spread
Streak 214 consecutive weeks
WEEK · BUILD WEEK
Mon 17 Aug – Sun 23 Aug
126.0 km
632 rTSS · 12 sessions · 11h 30m
First build week after recovery — solid base, standard load. Volume spiked +35% vs average — watch for overuse.
Target 98–105 km · Target 508–542 rTSS · TSB Mon +10.3 · Ramp +3.4 · Mono 1.26 · 11% fast (4w) · 3 quality
Колено болит без изменений. Жара уничтожает. Работы из-за этого удаются на 80%.
Volume targets
80 km
✓
avg 90.7 km
✓
100 km
✓
Weekly load
632 rTSS +3.4 CTL
Target
542
4-wk avg
484
+10%
532
Week sessions 12 done · 126.0 km · 11h 30m
Sun 23
11:23
111 133
long workout LT1
Lunch Run
23.5km 5:44/km 137bpm
Fri 21
23:11
30 10
recovery
Night Run
7.1km 5:57/km 120bpm
Fri 21
13:50
33 42
recovery
Afternoon Run
7.0km 5:22/km 139bpm
Fri 21
09:37
98 125
workout threshold 3×2km
3×2km + 3×1km
14.7km 5:56/km 148bpm
Thu 20
23:16
31 11
recovery
Night Run
7.1km 5:45/km 123bpm
Thu 20
13:20
55 54
easy
Afternoon Run
11.7km 5:17/km 135bpm
Wed 19
15:05
38 17
recovery
Afternoon Run
8.0km 5:20/km 129bpm
Wed 19
06:20
37 29
steady
Morning Run
7.0km 4:50/km 135bpm
Tue 18
23:15
33 11
recovery
Night Run
7.2km 5:25/km 124bpm
Tue 18
13:11
75 107
workout LT1 progression
Afternoon Run
13.0km 4:59/km 148bpm
Mon 17
15:00
58 34
recovery
Afternoon Run
12.5km 5:21/km 130bpm
Mon 17
06:07
33 48
recovery
Morning Run
7.0km 5:21/km 140bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
33.3/126.6 km
Half Mar 3:54/km
31.2/63.3 km
10k 3:43/km
5.1/30.0 km
5k 3:35/km
1.4/15.0 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