Dashboard

27 Oct 2026

1d until Tel Aviv Night Run (10K) 3w 3d until Haifa Marathon (Half marathon)

CTL 46 fitness today

ATL 25 fatigue today

TSB +21.3 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -4.1 CTL Δ 7 days

Monotony 0.73 28-day load spread

Streak 223 consecutive weeks

WEEK · RECOVERY WEEK

Mon 5 Oct – Sun 11 Oct

35.3 km

192 rTSS · 3 sessions · 2h 46m

Recovery week — cut volume to 46–53 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (192 rTSS, 35 km).

Target 46–53 km · Target 236–272 rTSS · TSB Mon +29.0 · Ramp -4.9 · Mono 0.95 · 14% fast (4w) · 1 quality · long run 20d ago

Фулл-стоп от бега, чтобы дать колену время. Изменений для колена не заметил. Странно.

Volume targets

80 km

44.7 km left

avg 90.5 km

55.2 km left

100 km

64.7 km left

Weekly load

192 rTSS -4.9 CTL

Target

272

4-wk avg

363

+10%

399

Week sessions 3 done · 35.3 km · 2h 46m

21.1km 4:14/km 163bpm

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

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

14%

86%

fast hr slow

Intensity

Recovery 31%

5:21–6:17 <128

Daily / Easy 29%

4:57–5:20 128–138

Steady / Long 19%

4:24–4:56 138–148

LT1 / Aerobic 7%

4:09–4:23 148–153

Tempo 8%

3:57–4:08 153–158

LT2 / Threshold 4%

3:50–3:56 160–165

CV / Critical V. 2%

3:39–3:49 165–170

VO2max / Interval

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

16%

84%

fast tags slow

Intensity

Recovery 51%

5:21–6:17 <128

Daily / Easy 23%

4:57–5:20 128–138

Steady / Long 6%

4:24–4:56 138–148

LT1 / Aerobic 4%

4:09–4:23 148–153

Tempo 6%

3:57–4:08 153–158

LT2 / Threshold 7%

3:50–3:56 160–165

CV / Critical V. 1%

3:39–3:49 165–170

VO2max / Interval 2%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

91%

fast laps t slow

Intensity

Recovery 54%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 11%

4:24–4:56 138–148

LT1 / Aerobic 3%

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.

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

12%

88%

fast laps d slow

Intensity

Recovery 49%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 12%

4:24–4:56 138–148

LT1 / Aerobic 4%

4:09–4:23 148–153

Tempo 7%

3:57–4:08 153–158

LT2 / Threshold 3%

3:50–3:56 160–165

CV / Critical V. 1%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

CTL ATL TSB race

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

Dashboard

Daily mileage

Fitness signals