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 · MAINTENANCE WEEK

Mon 17 May – Sun 23 May

52.5 km

363 rTSS · 5 sessions · 4h 35m

Maintenance week — hold current load around 52–58 km. A build week was recommended — instead a maintenance week was done (363 rTSS, 52 km).

Target 52–58 km · Target 340–375 rTSS · TSB Mon -9.7 · Ramp -0.9 · Mono 1.24 · 17% fast (4w) · 4 quality · long run 1d ago

Volume targets

80 km

27.5 km left

avg 61.6 km

9.1 km left

100 km

47.5 km left

Weekly load

363 rTSS -0.9 CTL

Target

375

4-wk avg

358

+10%

393

Week sessions 5 done · 52.5 km · 4h 35m

☀️ Александровские Версты. Переславский полумарафон 🖤

21.1km 4:19/km 164bpm

☀️ Morning Run

4.7km 6:05/km 140bpm

workout repetition 3×500m

🌧 PRE: WU + 3*(0.5/0.3) + CD

6.5km 5:51/km 142bpm

☀️ A08: 130

9.1km 5:50/km 139bpm

workout vo2max 3×1km

☀️ WU + 3*(1@4:00/0.2) + CD

11.1km 5:46/km 152bpm

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