strui.

Dashboard

9 Nov 2026

1w 4d until Haifa Marathon (Half marathon)

CTL 42 fitness today

ATL 33 fatigue today

TSB +9.6 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -1.2 CTL Δ 7 days

Monotony 0.92 28-day load spread

Streak 225 consecutive weeks

WEEK · BUILD BLOCK 3

Mon 9 Sep – Sun 15 Sep

57.6 km

408 rTSS · 5 sessions · 6h 05m

3rd build week — approaching the ceiling. Cap at 50–53 km. Ramp rate high (+7.5 CTL/wk) — injury risk elevated. A recovery week was recommended — instead a build week was done (408 rTSS, 58 km).

Target 50–53 km · Target 125–131 rTSS · TSB Mon -28.6 · Ramp +7.5 · Mono 0.78 · 19% fast (4w) · 2 quality

Volume targets

80 km

22.4 km left

avg 8.2 km

✓

100 km

42.4 km left

Weekly load

408 rTSS +7.5 CTL

Target

131

4-wk avg

119

+10%

131

Week sessions 5 done · 57.6 km · 6h 05m

14.0km 6:40/km 155bpm

8.0km 7:17/km 130bpm

workout tempo hm-pace 1×8km

2 + 8<5.14> + 2

12.4km 5:41/km 147bpm

workout tempo hm-pace 3×3km

2 + (3<5.14>/0.6) + 2

15.2km 5:43/km 146bpm

8км (120-130)🌲

8.0km 7:01/km 133bpm

Marathon 4:04/km

7.0/126.6 km

Half Mar 3:54/km

5.0/63.3 km

10k 3:43/km

0.2/30.0 km

5k 3:35/km

0.0/15.0 km

10%

90%

fast minutes slow

Intensity

Recovery 48%

5:21–6:17 <128

Daily / Easy 21%

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 4%

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 32%

5:21–6:17 <128

Daily / Easy 32%

4:57–5:20 128–138

Steady / Long 17%

4:24–4:56 138–148

LT1 / Aerobic 6%

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

13%

88%

fast tags slow

Intensity

Recovery 56%

5:21–6:17 <128

Daily / Easy 20%

4:57–5:20 128–138

Steady / Long 7%

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 5%

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

8%

92%

fast laps t slow

Intensity

Recovery 57%

5:21–6:17 <128

Daily / Easy 20%

4:57–5:20 128–138

Steady / Long 12%

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. 1%

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

11%

89%

fast laps d slow

Intensity

Recovery 52%

5:21–6:17 <128

Daily / Easy 20%

4:57–5:20 128–138

Steady / Long 13%

4:24–4:56 138–148

LT1 / Aerobic 3%

4:09–4:23 148–153

Tempo 7%

3:57–4:08 153–158

LT2 / Threshold 2%

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

53.9 VDOT

range 50.6–57.3

Threshold pace 4:02 /km

12w trend +0.1

Half Marathon 1:25:42

37w since race anchor