Ironman training progression

Last week I finished 21 weeks of great training (began January 10th); most of it cycling.
The last 3-4 weeks have shifted to a 50/50 bike/run focus. Last night (June 9th) I was happy to find my running legs (steady 14k in 60m). My goal is to run like a runner (like last summer) and cycle like a cyclist (very strong currently).

Here is my POA (plan of attack) for the summer:

Mondays RUN: 75m steady (15k build)
Tuesdays REST
Wednesdays BIKE: 75m broken (3x14k) RUN: 50m broken (4x3k) PLYO: 15m
Thursdays RUN: 70m tempo (16k @ 4:15p)
Fridays BIKE: 60m intv. indoor PLYO: 30m
Weekends BIKE: 120m (TT) RUN: 90m BIKE: 75m hills

Total 11h (10 workouts): 4.75h RUN 5.5h BIKE 45m PLYO

Here is an alternate crash week (overtraining):

Mondays BIKE: 2h intv/hills
Tuesdays RUN: 1h @ 4:30/km pace
Wednesdays BIKE: broken 4 x 14k RUN: broken 4 x 2-3k PLYO: 30m
Thursdays RUN: 75m @ 5:00/km pace
Fridays BIKE: 60m indoor intvs. PLYO: 15m
Weekends BIKE: 3h RUN: 2h

Total 13.25h (10 workouts): 5h RUN, 7.5h BIKE, 45m PLYO

I need to run about 60k and bike 175-225k of quality to reach my goals as outlined in my Ironman training schedule:

Process Goals:

1. Stay healthy
   


2. Have fun!
   


3. Train 10 - 12 hours a week, plus daily walks with my wife
   


4. Begin training as a cyclist (winter/spring), progress to duathlete (summer), then finish as triathlete (autumn)
   


5. Be consistent in training; e.g. summer = 4 bikes, 4 runs and 2 plyos
   


6. Negative split 50% of workouts (to set up a strong 1/2 marathon and Ironman bike)
   


7. One day REST each week (average)

Outcome Goals:

1. Complete Ironman Distance Triathlon (Great Floridian Triathlon: October 22nd, 2011)
   


2. Excel at Provincial Duathlon Championships (Cobourg International: August 13th)
   


3. Secure racing sponsorship & build TMF (Team Medix Fitness)

Bonus:

1. Very strong hill climber (Win Centurion Canada 5k HC any year) & analyze power
   


2. Run a 1:18 1/2 marathon at Springbank (London) in autumn