strui.

Dashboard

5 Nov 2026

2w 1d until Haifa Marathon (Half marathon)

CTL 43 fitness today

ATL 29 fatigue today

TSB +13.6 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -1.8 CTL Δ 7 days

Monotony 0.87 28-day load spread

Streak 224 consecutive weeks

WEEK · BUILD WEEK

Mon 9 May – Sun 15 May

43.7 km

229 rTSS · 4 sessions · 4h 19m

First build week after recovery — solid base, standard load. Volume spiked +146% vs average — watch for overuse.

Target 19–20 km · Target 96–103 rTSS · TSB Mon +6.6 · Ramp +3.0 · Mono 0.56 · 3% fast (4w)

Volume targets

80 km

36.3 km left

avg 32.3 km

✓

100 km

56.3 km left

Weekly load

229 rTSS +3.0 CTL

Target

103

4-wk avg

92

+10%

101

Week sessions 4 done · 43.7 km · 4h 19m

21.2km 5:24/km 168bpm

⛅ Evening Run

6.1km 6:24/km 142bpm

10.4km 6:28/km 136bpm

6.0km 6:20/km 138bpm

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

9%

91%

fast minutes slow

Intensity

Recovery 48%

5:21–6:17 <128

Daily / Easy 22%

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 30%

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%

87%

fast tags slow

Intensity

Recovery 55%

5:21–6:17 <128

Daily / Easy 21%

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 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 50.3–57.5

Threshold pace 4:02 /km

12w trend +0.1

Half Marathon 1:25:42

36w since race anchor