Great job doing the research and figuring out the direction you need to take.
I have a few ideas that may help. In the interest of your long-term fitness:
* Training plans never go according to plan. Never. So be prepared to adjust as required. Being willing to back off is more helpful than being willing to push through.
* If you’re talking about an average weekly volume, going from six hours to 14 is a very steep ramp rate. It’s an average of +13% each week, including rest weeks. I would back that off to a target of ~10 hours.
* It’ll be much more of a confidence builder to underestimate what you can do than overestimate. If the ramp rate building to a 10-hour average is too conservative (after trying it for a few months), you can always get more aggressive. If you overshoot too early, you may not have time to correct. (It’s easier to adjust undertraining than overtraining.)
* With ADS, I would avoid all ME training for now. After six months, if your ADS has been corrected, you may be able to add some ME then.
* What does “10:10:15:25:40 in duration” mean?
Question: My AeT is 110, my LT is 148 – what improvement can I realistically expect in my AeT over the 5 months, and how often should I retest (HR drift method)
It’s hard to say. It depends on a lot of variables. A ~35% spread is large, but if you’re patient, ramp up slowly, and avoid ME for now, you should see some steady gains.
For the drift test, if your training is consistent, every six weeks should be a good test interval.