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 28 Sep – Sun 4 Oct

38.5 km

194 rTSS · 5 sessions · 3h 40m

Recovery week — cut volume to 53–61 km. Keep quality sessions only if legs feel genuinely fresh. CTL dropping (-6.2/wk) — add easy volume if not intentional. A build week was recommended — instead a recovery week was done (194 rTSS, 39 km).

Target 53–61 km · Target 271–313 rTSS · TSB Mon +16.6 · Ramp -6.2 · Mono 1.18 · 12% fast (4w) · 1 quality · long run 13d ago

Колено достало уже болеть. Решил сделать паузу от бега, заменил на велосипед до работы.

Volume targets

80 km

41.5 km left

avg 91.3 km

52.8 km left

100 km

61.5 km left

Weekly load

194 rTSS -6.2 CTL

Target

313

4-wk avg

417

+10%

459

Week sessions 5 done · 38.5 km · 3h 40m

7.0km 5:23/km 132bpm

workout tempo fm-pace 1×2.5km

10.0km 7:00/km 125bpm

7.2km 5:08/km 133bpm

7.0km 5:36/km 126bpm

7.2km 4:57/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