I'll just regurgitate some info for you:
Strength = low cadence seated hills
LT = ZCIs or 20' intervals.
AC = don't know, but I imagine 10 x 1' all out would get you there pretty close
I'm right with you with ~10 hrs/wk. I split it like this
M - off
T - VO2 (starts with a 15" sprint so also AWC in there too)
W - Endurance/SST i guess or Race if I can make it
Th - LT, 2x20's but will switch to ZCIs after my upcoming rest week (more intense rides on the TT bike before I try ZCIs on it)
F - off
S - Tempo/Endurance long ride
S - tempo/endurance long ride with 2x20's at the end.
There's quite a bit of intensity in my week, but I'm holding up, it's the end of my 3 week build block. I'll post up my PMC chart after this weekend so it looks nice and pretty.