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 12 Oct – Sun 18 Oct
52.4 km
246 rTSS · 7 sessions · 4h 51m
Recovery week — cut volume to 37–43 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (246 rTSS, 52 km).
Target 37–43 km · Target 197–228 rTSS · TSB Mon +22.6 · Ramp -3.2 · Mono 0.85 · 14% fast (4w) · 1 quality · long run 27d ago
Volume targets
80 km
27.6 km left
avg 89.5 km
37.1 km left
100 km
47.6 km left
Weekly load
246 rTSS -3.2 CTL
Target
228
4-wk avg
304
+10%
334
Week sessions 7 done · 52.4 km · 4h 51m
Sun 18
12:37
44 39
recovery
Lunch Run
9.6km 5:31/km 133bpm
Thu 15
18:41
33 11
recovery
Evening Run
7.3km 5:34/km 125bpm
Thu 15
06:20
36 47
easy
Morning Run
7.4km 5:16/km 139bpm
Wed 14
15:17
22 7
recovery
Afternoon Run
5.2km 5:48/km 122bpm
Tue 13
14:12
33 46
recovery
Afternoon Run
7.2km 5:23/km 139bpm
Mon 12
23:19
32 14
recovery
Night Run
7.3km 5:46/km 127bpm
Mon 12
13:37
46 58
workout tempo 1×2km
Afternoon Run
8.4km 5:37/km 141bpm
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 21.5 km 28 Sep Longest run 21.1 km 9 Oct Avg training days/week 3.0
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