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 WEEK

Mon 18 Aug – Sun 24 Aug

83.8 km

442 rTSS · 6 sessions · 8h 43m

First build week after recovery — solid base, standard load. Volume spiked +48% vs average — watch for overuse. A maintenance week was recommended — instead a build week was done (442 rTSS, 84 km).

Target 59–63 km · Target 293–313 rTSS · TSB Mon +9.5 · Ramp +1.1 · Mono 1.3 · 5% fast (4w) · 2 quality · long run 1d ago

Volume targets

80 km

✓

avg 70.9 km

✓

100 km

16.2 km left

Weekly load

442 rTSS +1.1 CTL

Target

313

4-wk avg

280

+10%

307

Week sessions 6 done · 83.8 km · 8h 43m

long workout LT1 6×200m

25.0km 6:44/km 147bpm

11.0km 6:06/km 130bpm

12.1km 5:40/km 137bpm

15.0km 6:25/km 141bpm

11.1km 5:39/km 138bpm

9.6km 6:14/km 137bpm

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