strui.

Dashboard

1 Nov 2026

2w 5d until Haifa Marathon (Half marathon)

CTL 43 fitness today

ATL 23 fatigue today

TSB +20.3 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -4.3 CTL Δ 7 days

Monotony 0.74 28-day load spread

Streak 223 consecutive weeks

WEEK · MAINTENANCE WEEK

Mon 2 Sep – Sun 8 Sep

90.6 km

521 rTSS · 8 sessions · 7h 53m

Maintenance week — hold current load around 88–97 km. High monotony (2.27) — vary paces more.

Target 88–97 km · Target 506–560 rTSS · TSB Mon -4.7 · Ramp +0.3 · Mono 2.27 · 17% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

✓

avg 90.3 km

✓

100 km

9.4 km left

Weekly load

521 rTSS +0.3 CTL

Target

560

4-wk avg

533

+10%

586

Week sessions 8 done · 90.6 km · 7h 53m

1.5km 5:35/km 139bpm

workout CV 5×7min

13.3km 4:50/km 134bpm

25.0km 5:29/km 134bpm

15.4km 5:20/km 135bpm

workout vo2max 5k-pace 8×1km

8*1@(📈 3:58-3:37)/2'

13.5km 4:42/km 147bpm

2.3km 4:39/km 141bpm

7.9km 6:13/km 107bpm

workout CV 10k-pace 4×2km

4*8′@4:00/2′

11.6km 4:56/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 17%

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 28%

4:57–5:20 128–138

Steady / Long 20%

4:24–4:56 138–148

LT1 / Aerobic 7%

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 52%

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 13%

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

11%

89%

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 6%

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