strui.

Dashboard

1 Nov 2026

2w 5d until Haifa Marathon (Half marathon)

CTL 44 fitness today

ATL 27 fatigue today

TSB +16.4 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -3.5 CTL Δ 7 days

Monotony 0.78 28-day load spread

Streak 223 consecutive weeks

WEEK · RECOVERY WEEK

Mon 29 Apr – Sun 5 May

67.8 km

377 rTSS · 6 sessions · 6h 19m

Recovery week — cut volume to 63–72 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (377 rTSS, 68 km).

Target 63–72 km · Target 340–392 rTSS · TSB Mon -0.3 · Ramp -2.2 · Mono 2.0 · 10% fast (4w) · 1 quality · long run 1d ago

Volume targets

80 km

12.2 km left

avg 77.1 km

9.2 km left

100 km

32.2 km left

Weekly load

377 rTSS -2.2 CTL

Target

392

4-wk avg

523

+10%

576

Week sessions 6 done · 67.8 km · 6h 19m

7.0km 5:37/km 130bpm

24.1km 5:05/km 155bpm

11.0km 5:30/km 144bpm

5.4km 5:59/km 129bpm

10.3km 6:10/km 130bpm

workout 2×45sec

10.0km 6:01/km 134bpm

Marathon 4:04/km

10.6/126.6 km

Half Mar 3:54/km

9.4/63.3 km

10k 3:43/km

3.1/30.0 km

5k 3:35/km

0.8/15.0 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

53.7 VDOT

range 50.2–57.2

Threshold pace 4:03 /km

12w trend -0.3

Half Marathon 1:26:04

35w since race anchor