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 · RECOVERY WEEK

Mon 21 Sep – Sun 27 Sep

59.0 km

320 rTSS · 6 sessions · 4h 54m

Recovery week — cut volume to 63–73 km. Keep quality sessions only if legs feel genuinely fresh. A maintenance week was recommended — instead a recovery week was done (320 rTSS, 59 km).

Target 63–73 km · Target 322–371 rTSS · TSB Mon +3.3 · Ramp -4.0 · Mono 1.34 · 12% fast (4w) · 2 quality · long run 6d ago

Volume targets

80 km

21.0 km left

avg 92.1 km

33.1 km left

100 km

41.0 km left

Weekly load

320 rTSS -4.0 CTL

Target

371

4-wk avg

495

+10%

545

Week sessions 6 done · 59.0 km · 4h 54m

⛅ Morning Run

7.2km 5:05/km 130bpm

7.0km 5:41/km 117bpm

workout CV 10k-pace 6×1.2km

☀️ Afternoon Run

11.4km 5:00/km 146bpm

☁️ Morning Run

7.2km 4:35/km 149bpm

7.2km 5:15/km 126bpm

long workout progression

☀️ Morning Run

19.0km 4:44/km 149bpm

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