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 19 Oct – Sun 25 Oct

28.4 km

129 rTSS · 4 sessions · 2h 36m

Recovery week — cut volume to 30–35 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (129 rTSS, 28 km).

Target 30–35 km · Target 155–179 rTSS · TSB Mon +20.1 · Ramp -5.0 · Mono 0.74 · 10% fast (4w) · long run 34d ago

Volume targets

80 km

51.6 km left

avg 88.9 km

60.5 km left

100 km

71.6 km left

Weekly load

129 rTSS -5.0 CTL

Target

179

4-wk avg

238

+10%

262

Week sessions 4 done · 28.4 km · 2h 36m

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

11%

89%

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

15%

85%

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 9%

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 5%

4:24–4:56 138–148

LT1 / Aerobic 4%

4:09–4:23 148–153

Tempo 5%

3:57–4:08 153–158

LT2 / Threshold 8%

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

10%

90%

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 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

13%

87%

fast laps d slow

Intensity

Recovery 49%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 13%

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