strui.

Dashboard

30 Oct 2026

3w until Haifa Marathon (Half marathon)

CTL 44 fitness today

ATL 20 fatigue today

TSB +23.8 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -2.9 CTL Δ 7 days

Monotony 0.68 28-day load spread

Streak 223 consecutive weeks

WEEK · BUILD BLOCK 2

Mon 14 Apr – Sun 20 Apr

74.6 km

471 rTSS · 6 sessions · 6h 35m

2nd build week — good rhythm. Target 75–79 km.

Target 75–79 km · Target 418–445 rTSS · TSB Mon -11.9 · Ramp +2.9 · Mono 1.34 · 16% fast (4w) · 3 quality · long run 1d ago

Volume targets

80 km

5.4 km left

avg 75.7 km

1.1 km left

100 km

25.4 km left

Weekly load

471 rTSS +2.9 CTL

Target

445

4-wk avg

387

+10%

426

Week sessions 6 done · 74.6 km · 6h 35m

long workout threshold 3×3km

22.5km 5:17/km 146bpm

4.3km 5:36/km 126bpm

long workout vo2max 8×1km

16.7km 5:31/km 139bpm

8.0km 5:08/km 133bpm

workout vo2max 8×1km

12.5km 5:09/km 150bpm

10.6km 5:09/km 138bpm

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 7%

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 23%

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 55%

5:21–6:17 <128

Daily / Easy 22%

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 22%

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 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