Thanks for sharing! Impressive schedule. Unfortunately I don´t have the (mechanical) robustness for such a mileage. 70 -75 km / week is the max I can run during marathon training, beyond that my knees and ankles start making problems. Therefore, I also keep the 30k+ runs down to a minimum, maybe 3 of them during a 12 week marathon preparation. Instead I add a few hours per week on the bike to have additional cardio with reduced mechanical stress.
My weekly routing during marathon preparation (final 10 weeks) is roughly the following:
Mondays: gym/stability
Tuesday: 14km fast
Wednesday: 10k regenerative easy jog, gym/stability
Thursday: 15k easy run
Friday: Intervalls (5x1k, 4x2k or 3x5k)
Saturday: 3-4 h on the bike
Sunday: Long run 20-25km+
I´m not using HR to guide intensity. I realized that I get distracted by constantly checking my puls. Instead I focus on breath rate, 4/4 is easy, 3/3 fast and 2/2 towards the end of intervalls.
I will definitely check back with you after the Berlin Marathon. Good luck and happy training!