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 16 Feb – Sun 22 Feb

85.2 km

483 rTSS · 9 sessions · 6h 53m

Maintenance week — hold current load around 93–103 km. No long run in 15 days. A build week was recommended — instead a maintenance week was done (483 rTSS, 85 km).

Target 93–103 km · Target 521–576 rTSS · TSB Mon +15.4 · Ramp -1.2 · Mono 1.46 · 20% fast (4w) · 2 quality · long run 15d ago

Volume targets

80 km

✓

avg 81.1 km

✓

100 km

14.8 km left

Weekly load

483 rTSS -1.2 CTL

Target

576

4-wk avg

549

+10%

604

Week sessions 9 done · 85.2 km · 6h 53m

11.0km 5:14/km 126bpm

7.2km 4:41/km 140bpm

workout threshold hm-pace progression

15.1km 4:28/km 145bpm

7.1km 5:16/km 125bpm

7.2km 4:42/km 140bpm

7.5km 5:13/km 130bpm

7.0km 4:53/km 135bpm

workout CV 3×3km

15.5km 4:26/km 150bpm

7.5km 5:24/km 123bpm

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 46%

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 5%

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 51%

5:21–6:17 <128

Daily / Easy 24%

4:57–5:20 128–138

Steady / Long 5%

4:24–4:56 138–148

LT1 / Aerobic 4%

4:09–4:23 148–153

Tempo 5%

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 54%

5:21–6:17 <128

Daily / Easy 23%

4:57–5:20 128–138

Steady / Long 11%

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

12%

88%

fast laps d slow

Intensity

Recovery 49%

5:21–6:17 <128

Daily / Easy 23%

4:57–5:20 128–138

Steady / Long 12%

4:24–4:56 138–148

LT1 / Aerobic 4%

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