strui.

Dashboard

2 Nov 2026

2w 4d until Haifa Marathon (Half marathon)

CTL 43 fitness today

ATL 24 fatigue today

TSB +19.1 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -4.1 CTL Δ 7 days

Monotony 0.78 28-day load spread

Streak 0 consecutive weeks

WEEK · BUILD WEEK

Mon 15 Jan – Sun 21 Jan

103.0 km

634 rTSS · 8 sessions · 8h 53m

First build week after recovery — solid base, standard load.

Target 91–97 km · Target 561–599 rTSS · TSB Mon +24.9 · Ramp +1.5 · Mono 1.34 · 22% fast (4w) · 4 quality · long run 1d ago

Volume targets

80 km

✓

avg 66.1 km

✓

100 km

✓

Weekly load

634 rTSS +1.5 CTL

Target

599

4-wk avg

535

+10%

588

Week sessions 8 done · 103.0 km · 8h 53m

2.3km 5:45/km 139bpm

26.1km 5:02/km 145bpm

12.2km 5:21/km 135bpm

workout CV 1×12km

16.0km 4:44/km 151bpm

2.5km 5:43/km 121bpm

workout repetition 6×100m

12.0km 5:24/km 132bpm

long workout CV 5k-pace

4 * (3km@3:56/0.5)

20.3km 5:01/km 147bpm

workout repetition

11.7km 5:40/km 139bpm

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 31%

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