Congratulations on the race and good luck for your ultra in October!
Thank you for sharing your experience. I think your approach of managing what you can and can’t do is very reasonable. If I could share some unrequited but friendly feedback:
1) Slowing of your flat run pace: probably not unexpected as you’ve identified, but noting that you only did two of the strength endurance sprint sessions. One of the benefits of these workouts (as per TFtUA) is that they improve running economy, so it might be worth revisiting this again in the future if you get a chance.
2) Not doing the rest days: I’d tentatively suggest that there is a connection between not handling some parts of the training plan and not taking days off. The purpose of the rest days is to really take them off so that you can go hard when you need to.
I’ve also found that as you get deeper into the intensity/build phase of the plan that replacing some of the Z1 workouts with even slower recovery runs (60-70% of AeT) has actually been really beneficial for recovery and enabled me to handle the more intense workouts.
Congrats once again and wish you the best of luck for October!