strui.

Dashboard

4 Nov 2026

2w 2d until Haifa Marathon (Half marathon)

CTL 42 fitness today

ATL 25 fatigue today

TSB +17.6 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -3.5 CTL Δ 7 days

Monotony 0.86 28-day load spread

Streak 224 consecutive weeks

WEEK · BUILD BLOCK 3

Mon 16 Jan – Sun 22 Jan

73.3 km

497 rTSS · 5 sessions · 6h 46m

3rd build week — approaching the ceiling. Cap at 53–55 km. Volume spiked +45% vs average — watch for overuse.

Target 53–55 km · Target 354–370 rTSS · TSB Mon -12.1 · Ramp +4.1 · Mono 0.96 · 15% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

6.7 km left

avg 30.1 km

✓

100 km

26.7 km left

Weekly load

497 rTSS +4.1 CTL

Target

370

4-wk avg

337

+10%

370

Week sessions 5 done · 73.3 km · 6h 46m

26.8km 5:31/km 146bpm

13.6km 5:51/km 144bpm

14.6km 5:05/km 150bpm

workout repetition 10×100m

10.1km 5:35/km 138bpm

8.3km 5:50/km 136bpm

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 47%

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

13%

87%

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%

88%

fast tags slow

Intensity

Recovery 55%

5:21–6:17 <128

Daily / Easy 22%

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 1%

3:50–3:56 160–165

CV / Critical V.

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 51%

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