strui.

Dashboard

31 Oct 2026

2w 6d until Haifa Marathon (Half marathon)

CTL 44 fitness today

ATL 26 fatigue today

TSB +17.8 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -2.8 CTL Δ 7 days

Monotony 0.74 28-day load spread

Streak 223 consecutive weeks

WEEK · BUILD BLOCK 2

Mon 7 Oct – Sun 13 Oct

106.2 km

579 rTSS · 7 sessions · 9h 16m

2nd build week — good rhythm. Target 91–97 km.

Target 91–97 km · Target 507–540 rTSS · TSB Mon -4.3 · Ramp +1.9 · Mono 1.48 · 9% fast (4w) · 1 quality · long run 1d ago

Volume targets

80 km

✓

avg 90.1 km

✓

100 km

✓

Weekly load

579 rTSS +1.9 CTL

Target

540

4-wk avg

469

+10%

516

Week sessions 7 done · 106.2 km · 9h 16m

7.7km 5:32/km 127bpm

30.1km 5:10/km 143bpm

16.3km 4:34/km 148bpm

12.3km 5:25/km 130bpm

workout repetition 8×100m

14.2km 5:29/km 141bpm

13.8km 5:22/km 133bpm

11.6km 5:25/km 130bpm

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

13%

87%

fast hr slow

Intensity

Recovery 31%

5:21–6:17 <128

Daily / Easy 29%

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 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 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 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