strui.

Dashboard

28 Oct 2026

today until Tel Aviv Night Run (10K) 3w 2d until Haifa Marathon (Half marathon)

CTL 45 fitness today

ATL 21 fatigue today

TSB +23.5 form today

Peak CTL 91 6 Jan 2024

Ramp Rate -4.0 CTL Δ 7 days

Monotony 0.68 28-day load spread

Streak 223 consecutive weeks

WEEK · MAINTENANCE WEEK

Mon 18 May – Sun 24 May

78.4 km

421 rTSS · 7 sessions · 6h 54m

Maintenance week — hold current load around 82–90 km. A build week was recommended — instead a maintenance week was done (421 rTSS, 78 km).

Target 82–90 km · Target 433–479 rTSS · TSB Mon -11.4 · Ramp -1.4 · Mono 1.32 · 17% fast (4w) · 3 quality · long run 1d ago

Болела коленка, были ночные смены, после которых толком не мог восстановиться.

Volume targets

80 km

1.6 km left

avg 88.8 km

10.4 km left

100 km

21.6 km left

Weekly load

421 rTSS -1.4 CTL

Target

479

4-wk avg

456

+10%

502

Week sessions 7 done · 78.4 km · 6h 54m

workout threshold hm-pace 4×2km

16.0km 4:47/km 143bpm

long workout threshold hm-pace

20.1km 5:41/km 133bpm

7.2km 5:18/km 127bpm

7.1km 4:56/km 133bpm

7.1km 5:41/km 121bpm

7.0km 5:09/km 131bpm

workout repetition 14×400m

13.9km 5:18/km 144bpm

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 19%

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

16%

84%

fast tags slow

Intensity

Recovery 51%

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 4%

4:09–4:23 148–153

Tempo 6%

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 22%

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 22%

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 50.5–56.9

Threshold pace 4:03 /km

12w trend -0.3

Half Marathon 1:26:04

35w since race anchor