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 · MAINTENANCE WEEK

Mon 11 Aug – Sun 17 Aug

66.4 km

339 rTSS · 5 sessions · 7h 33m

Maintenance week — hold current load around 62–69 km.

Target 62–69 km · Target 314–348 rTSS · TSB Mon +9.1 · Ramp -1.5 · Mono 1.08 · 5% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

13.6 km left

avg 71.2 km

4.8 km left

100 km

33.6 km left

Weekly load

339 rTSS -1.5 CTL

Target

348

4-wk avg

331

+10%

364

Week sessions 5 done · 66.4 km · 7h 33m

long workout LT1 fm-pace

20.9km 6:34/km 143bpm

11.9km 8:29/km 120bpm

9.2km 6:31/km 138bpm

workout LT1 fm-pace 6×1.2km

13.1km 6:41/km 144bpm

11.3km 5:56/km 140bpm

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

14%

86%

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

15%

85%

fast tags slow

Intensity

Recovery 52%

5:21–6:17 <128

Daily / Easy 24%

4:57–5:20 128–138

Steady / Long 6%

4:24–4:56 138–148

LT1 / Aerobic 4%

4:09–4:23 148–153

Tempo 4%

3:57–4:08 153–158

LT2 / Threshold 7%

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 11%

4:24–4:56 138–148

LT1 / Aerobic 2%

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 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 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