strui.

Dashboard

31 Oct 2026

2w 6d until Haifa Marathon (Half marathon)

CTL 42 fitness today

ATL 17 fatigue today

TSB +25.4 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -4.5 CTL Δ 7 days

Monotony 0.68 28-day load spread

Streak 223 consecutive weeks

WEEK · BUILD BLOCK 2

Mon 17 Feb – Sun 23 Feb

64.0 km

349 rTSS · 7 sessions · 5h 41m

2nd build week — good rhythm. Target 40–43 km. Volume spiked +72% vs average — watch for overuse.

Target 40–43 km · Target 203–216 rTSS · TSB Mon +0.3 · Ramp +1.5 · Mono 1.09 · 8% fast (4w) · 3 quality · long run 8d ago

Volume targets

80 km

16.0 km left

avg 77.6 km

13.5 km left

100 km

36.0 km left

Weekly load

349 rTSS +1.5 CTL

Target

216

4-wk avg

188

+10%

206

Week sessions 7 done · 64.0 km · 5h 41m

workout threshold hm-pace 3×1.5km

10.8km 5:04/km 146bpm

6.9km 5:18/km 130bpm

7.3km 5:43/km 123bpm

7.9km 5:22/km 143bpm

9.3km 5:45/km 131bpm

6 * (1 + 0.2 / 2')

12.6km 4:56/km 150bpm

9.3km 5:24/km 143bpm

Marathon 4:04/km

10.6/126.6 km

Half Mar 3:54/km

9.3/63.3 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 32%

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 53%

5:21–6:17 <128

Daily / Easy 22%

4:57–5:20 128–138

Steady / Long 6%

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 56%

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

11%

89%

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