strui.

Dashboard

8 Nov 2026

1w 5d until Haifa Marathon (Half marathon)

CTL 42 fitness today

ATL 32 fatigue today

TSB +10.2 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -1.4 CTL Δ 7 days

Monotony 0.92 28-day load spread

Streak 224 consecutive weeks

WEEK · BUILD WEEK

Mon 3 May – Sun 9 May

63.3 km

418 rTSS · 6 sessions · 5h 30m

First build week after recovery — solid base, standard load. A maintenance week was recommended — instead a build week was done (418 rTSS, 63 km).

Target 54–58 km · Target 383–409 rTSS · TSB Mon +2.1 · Ramp +0.6 · Mono 1.14 · 19% fast (4w) · 1 quality · long run 7d ago

Volume targets

80 km

16.7 km left

avg 61.2 km

✓

100 km

36.7 km left

Weekly load

418 rTSS +0.6 CTL

Target

409

4-wk avg

365

+10%

402

Week sessions 6 done · 63.3 km · 5h 30m

☁️ L16: 140

17.1km 4:52/km 150bpm

🌧 Без контроля

8.0km 5:23/km 137bpm

8.0km 5:36/km 132bpm

☀️ Пошлёпал по лесным лужам

8.4km 5:49/km 139bpm

workout repetition 10×400m

☀️ I13: WU + 10*(0.4@3:40/0.4) + CD

13.3km 4:54/km 149bpm

🌧 Afternoon Run

8.5km 5:14/km 149bpm

Marathon 4:04/km

8.0/126.6 km

Half Mar 3:54/km

6.0/63.3 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