Dashboard

28 Oct 2026
today until Tel Aviv Night Run (10K) 3w 2d until Haifa Marathon (Half marathon)
CTL 45 fitness today
ATL 21 fatigue today
TSB +23.5 form today
Peak CTL 91 6 Jan 2024
Ramp Rate -4.0 CTL Δ 7 days
Monotony 0.68 28-day load spread
Streak 223 consecutive weeks
WEEK · MAINTENANCE WEEK
Mon 14 Sep – Sun 20 Sep
96.4 km
508 rTSS · 10 sessions · 8h 10m
Maintenance week — hold current load around 100–110 km.
Target 100–110 km · Target 500–552 rTSS · TSB Mon +6.1 · Ramp +0.3 · Mono 1.45 · 11% fast (4w) · 4 quality · long run 1d ago
С коленом без изменений.
Volume targets
80 km
✓
avg 92.1 km
✓
100 km
3.6 km left
Weekly load
508 rTSS +0.3 CTL
Target
552
4-wk avg
526
+10%
579
Week sessions 10 done · 96.4 km · 8h 10m
Sat 19
22:18
107 51
long workout LT1 1×5km
☁️ Night Run
21.7km 5:27/km 127bpm
Fri 18
18:06
33 9
recovery
⛅ Evening Run
7.1km 5:22/km 121bpm
Fri 18
06:26
37 37
easy
🌙 Morning Run
7.2km 4:56/km 138bpm
Thu 17
15:04
68 81
workout threshold hm-pace 18×400m
☀️ 18×400/23sec
11.0km 4:54/km 146bpm
Thu 17
06:00
62 86
workout tempo 4×2km
🌙 4×2km/2min
10.0km 4:21/km 151bpm
Wed 16
13:45
44 37
easy
☀️ Afternoon Run
9.0km 5:10/km 134bpm
Tue 15
23:20
32 9
recovery
🌙 Night Run
7.1km 5:30/km 118bpm
Tue 15
13:36
57 89
workout threshold hm-pace 3×2km
☀️ Afternoon Run
9.1km 4:29/km 154bpm
Mon 14
23:14
32 11
recovery
☁️ Night Run
7.1km 5:34/km 124bpm
Mon 14
13:54
36 53
steady
☀️ Afternoon Run
7.0km 4:53/km 145bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
10.6/126.6 km
Half Mar 3:54/km
9.3/63.3 km
10k 3:43/km
3.1/30.0 km
5k 3:35/km
0.8/15.0 km

Daily mileage

Last 30 days
Peak day 21.1 km 9 Oct Longest run 21.1 km 9 Oct Avg training days/week 2.8
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
10%
90%
fast minutes slow
Intensity
Recovery 46%
5:21–6:17 <128
Daily / Easy 22%
4:57–5:20 128–138
Steady / Long 16%
4:24–4:56 138–148
LT1 / Aerobic 5%
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 Same weeks a year ago
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.7 VDOT
range 50.5–56.9
Threshold pace 4:03 /km
12w trend -0.3
Half Marathon 1:26:04

35w since race anchor