I hate it when I am awake from 2.30am …but at least I figured things out.
RJ you (we) are right re my strength and power being well down but perhaps we have it round the wrong way, certainly CF would argue that weights are an expression of speed / power / strength not necessarily vice versa. You certainly got me thinking though and as a result have significantly altered what I had planned and will now do something a lot closer to what you suggested.
Key points
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My Achilles is improved but still nowhere near right. Getting that sorted and staying injury free are my main priorities. For this reason I will not race again this season.
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I find hills help with my calf & Achilles so have retained those to a significant level. Weeks 1-4 there are 2 days pw with hills and Weeks 5-8 there is 1.
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The plan has 3 speed days, 2 conditioning (tempo @ approx 2200m, rowing or biking) and 2 recovery structured as High, Low, Recovery, High, Low, High, Recovery
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As stated earlier I feel I have often got too far away from where I need to be in GPP and as a result play catch up rather than adding to what is there. In this plan I will actually integrate both GPP and SPP over 12 weeks.
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Weeks 4, 8 & 12 are lower volume recovery weeks while Week 13 is a total rest and recovery week with no training.
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The weights still follow Joe Kenn’s Tier template and are 3x pw with alternative lower, upper and total body emphasis. It will have plenty of strength and volume without being detrimental
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The speed portions cover all elements with the accel and max V day being a constant non hill day for all 12 weeks as I see this being the most critical element to rectify.
I’ve uploaded the spreadsheet to Google Documents at
https://spreadsheets.google.com/ccc?key=0AlOXrvTXMLp1dDFyZkRUY3liV0xnaHRQS1ZhT25oblE&hl=en