strui.

Dashboard

2 Nov 2026

2w 4d until Haifa Marathon (Half marathon)

CTL 43 fitness today

ATL 27 fatigue today

TSB +16.2 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -3.5 CTL Δ 7 days

Monotony 0.82 28-day load spread

Streak 224 consecutive weeks

WEEK · MAINTENANCE WEEK

Mon 9 Oct – Sun 15 Oct

88.5 km

551 rTSS · 6 sessions · 7h 54m

Maintenance week — hold current load around 83–92 km.

Target 83–92 km · Target 486–537 rTSS · TSB Mon -1.6 · Ramp +2.6 · Mono 1.56 · 13% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

✓

avg 52.4 km

✓

100 km

11.5 km left

Weekly load

551 rTSS +2.6 CTL

Target

537

4-wk avg

511

+10%

562

Week sessions 6 done · 88.5 km · 7h 54m

22.0km 4:58/km 143bpm

long workout CV 10k-pace

4*(3@HMP/0.5) — Still not 4:00 :(

18.0km 5:02/km 152bpm

לִווייָתָן

8.1km 5:32/km 142bpm

12.2km 5:09/km 141bpm

WU + 2*(8*200Uphill+2*200Downhill) + CD

16.0km 6:14/km 142bpm

12.2km 5:28/km 137bpm

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 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 29%

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

14%

86%

fast tags slow

Intensity

Recovery 53%

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 6%

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

9%

91%

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.

3:39–3:49 165–170

VO2max / Interval 1%

3:28–3:38 170+

Repetition / Speed

<3:28

Racing

12%

88%

fast laps d slow

Intensity

Recovery 50%

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 3%

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