Quad Rock training weeks seven, eight, nine, and ten

I'm squishing four weeks worth of recap into this one post. First, the numbers. 40 hours, 32 minutes all training 99 miles running 15,600 ft D+ running (and treadmill) I'm less concerned with miles than I used to be, but I'm still writing these numbers down for continuity's sake. I'm running four days a week and riding or other cross-training 2-3 days. Two of my runs are easy, but not slow. One has some high intensity intervals or hill sprints. The other is a 2-3 hour run with 45-60 minutes...