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 4 Jan – Sun 10 Jan

57.5 km

319 rTSS · 5 sessions · 5h 22m

Recovery week — cut volume to 51–59 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (319 rTSS, 57 km).

Target 51–59 km · Target 294–340 rTSS · TSB Mon -9.8 · Ramp -2.2 · Mono 0.94 · 8% fast (4w) · 1 quality · long run 4d ago

Volume targets

80 km

22.5 km left

avg 54.5 km

✓

100 km

42.5 km left

Weekly load

319 rTSS -2.2 CTL

Target

340

4-wk avg

453

+10%

498

Week sessions 5 done · 57.5 km · 5h 22m

8.1km 5:47/km 131bpm

☁️ Без контроля

10.3km 5:42/km 147bpm

☁️ A10: 130

10.3km 5:46/km 157bpm

☁️ A10: 130

10.2km 5:56/km 131bpm

long workout LT1 3×4km

☁️ I18: WU + 3*(4@4:40/0.5) + CD

18.6km 5:12/km 144bpm

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 50.3–57.5

Threshold pace 4:02 /km

12w trend +0.1

Half Marathon 1:25:42

36w since race anchor