Next Big Vert Plan cycle: same again with more flat running

This time though (starting next week) Mike Foote's Big Vert Plan in preparation for the Ultra Pirineu in October, I aim to:

• do more work than on the first run-through and add in more of the bits I couldn't do much of, i.e. do more than:
  
• 1772m+ climbing/week
• 55.8km running and hiking/week
• 7hr 31 min running and hiking/week
• five full ME workouts
• three sprint workouts
• four Z3 (running) workouts
• add in some flat Z2 and Z3 running, probably by replacing uphill Z2 and Z3 run once every three weeks, excluding the recovery week. So it will be:
• W1: 1 x uphill Z3 and 1 uphill Z2
• W2: 1 x flat Z3 and 1 flat Z2
• W3: 1 x uphill Z3 and 1 uphill Z2
• W4 (recovery): 1 x uphill or flat Z3 or 1 x flat Z2 test