strui.

Dashboard

29 Oct 2026

3w 1d until Haifa Marathon (Half marathon)

CTL 45 fitness today

ATL 23 fatigue today

TSB +21.8 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -3.0 CTL Δ 7 days

Monotony 0.68 28-day load spread

Streak 223 consecutive weeks

WEEK · MAINTENANCE WEEK

Mon 20 Oct – Sun 26 Oct

83.0 km

471 rTSS · 8 sessions · 7h 03m

Maintenance week — hold current load around 84–92 km.

Target 84–92 km · Target 469–518 rTSS · TSB Mon +1.6 · Ramp +0.1 · Mono 1.81 · 17% fast (4w) · 3 quality · long run 8d ago

Volume targets

80 km

✓

avg 70.3 km

✓

100 km

17.0 km left

Weekly load

471 rTSS +0.1 CTL

Target

518

4-wk avg

494

+10%

543

Week sessions 8 done · 83.0 km · 7h 03m

8.0km 5:20/km 133bpm

10.5km 5:49/km 119bpm

3.1km 6:09/km 129bpm

21.2km 4:08/km 160bpm

workout threshold hm-pace 5×400m

7.9km 5:04/km 141bpm

8.5km 5:25/km 136bpm

workout CV 5k-pace 4×1km

8.7km 4:49/km 147bpm

15.2km 5:32/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