strui.

Dashboard

9 Nov 2026

1w 4d until Haifa Marathon (Half marathon)

CTL 41 fitness today

ATL 28 fatigue today

TSB +13.5 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -2.0 CTL Δ 7 days

Monotony 0.87 28-day load spread

Streak 0 consecutive weeks

WEEK · RECOVERY WEEK

Mon 6 Jul – Sun 12 Jul

48.4 km

376 rTSS · 5 sessions · 4h 37m

Recovery week — cut volume to 45–52 km. Keep quality sessions only if legs feel genuinely fresh. A build week was recommended — instead a recovery week was done (376 rTSS, 48 km).

Target 45–52 km · Target 317–366 rTSS · TSB Mon -14.5 · Ramp -1.3 · Mono 1.28 · 18% fast (4w) · 2 quality · long run 7d ago

Volume targets

80 km

31.6 km left

avg 46.8 km

✓

100 km

51.6 km left

Weekly load

376 rTSS -1.3 CTL

Target

366

4-wk avg

488

+10%

537

Week sessions 5 done · 48.4 km · 4h 37m

⛅ Без контроля

4.0km 6:09/km 123bpm

☀️ A8: ~130

8.0km 5:59/km 130bpm

workout repetition 20×200m

⛅ WU+20*(0.2@3:30/0.2)+CD

13.0km 5:28/km 139bpm

☁️ A8: ~130

8.0km 6:09/km 127bpm

workout CV 5k-pace 8×1km

☀️ WU + 8*(1@4:30/0.2) + CD

15.3km 5:30/km 151bpm

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 31%

5:21–6:17 <128

Daily / Easy 31%

4:57–5:20 128–138

Steady / Long 18%

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 56%

5:21–6:17 <128

Daily / Easy 21%

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 21%

4:57–5:20 128–138

Steady / Long 14%

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