Thanks. It’s only 11.7/24.1 fat but hey Im 38 and I will take improvments where ever I can get them 
Basically I had a really rough time training for indoors. I had to be at work at 7am with a 2hr commute and I was having trouble recovering from training. So I had to give up indoors because it was causing me too much trouble. I even had to pull over on the road because I would get drowzy while driving.I was way too tired to go to the gym after driving home for another 2hrs so I had to train at home im my basment. from jan to late april. I did some of the basment tempo video stuff and the speed ball and calisthenics training almost every day (not all in the same day-one or the other). I started getting worried about my legs getting weak during the winter so when my schedule allowed I went to the gym and destoyed my thighs. 20 reps w/275 squats 2x/week. I left the squats (all leg work) alone a week or two before i started the track work.
if you look above you will see the type of running I did. I changed it up according to how I felt but basically it was:
Monday special endurance runs (60s and 120s etc…)
tuesday. starts or sled pulls 20-30m and 8-10 100m strides as a cool down
wednesday tempo 2000m + gym (body wieght only)
thursday special endurance runs (60s and 120s etc…)
friday tempo 2000m + gym(body wieght only)
Sat starts and maybe some 60s or 120s (easy) (depending on how I feel)
I dont know if it was intensive tempo because I never timed the 120s since they were FEF runs but I know the 60s (2x6x60m) were about 7.2-7.5 (my best in training all out is about 6.9) my fastest 120 in training all out was about 13high.
I think for spp indoors I might do 4x6x60m (as in the SPP video) and work down from there. I will prob do this 2xweek and 1 day of blocks. I just need to figure out how to progress the 60s for the next spp… I was thinking to work all the way down to 4 reps for time.