strui.

Dashboard

4 Nov 2026

2w 2d until Haifa Marathon (Half marathon)

CTL 41 fitness today

ATL 21 fatigue today

TSB +20.9 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -4.2 CTL Δ 7 days

Monotony 0.82 28-day load spread

Streak 224 consecutive weeks

WEEK · MAINTENANCE WEEK

Mon 20 Feb – Sun 26 Feb

64.8 km

416 rTSS · 6 sessions · 5h 49m

Maintenance week — hold current load around 64–70 km. No long run in 22 days. A build week was recommended — instead a maintenance week was done (416 rTSS, 65 km).

Target 64–70 km · Target 465–514 rTSS · TSB Mon +2.0 · Ramp +0.2 · Mono 1.42 · 28% fast (4w) · 3 quality · long run 22d ago

Volume targets

80 km

15.2 km left

avg 35.7 km

✓

100 km

35.2 km left

Weekly load

416 rTSS +0.2 CTL

Target

514

4-wk avg

489

+10%

538

Week sessions 6 done · 64.8 km · 5h 49m

8.2km 5:51/km 132bpm

Tel Aviv Half Marathon

21.2km 4:13/km 161bpm

8.3km 6:15/km 133bpm

workout vo2max 3×1km

8.8km 5:28/km 146bpm

workout repetition 8×100m

10.1km 5:52/km 134bpm

8.2km 6:20/km 130bpm

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

14%

86%

fast hr slow

Intensity

Recovery 32%

5:21–6:17 <128

Daily / Easy 30%

4:57–5:20 128–138

Steady / Long 19%

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 54%

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 55%

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 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