It helps if you know where you're at - if you want to figure out what to do to either maintain your fitness or take time off to prepare for next year.

There's little use in guessing what's best for you. The intensity, length and frequency of any "LT work" or some other (near VO2 max) hard efforts is determined by your current fitness and whatever maintenance work outs you continue to perform.

The typical advice is to learn to strike a balance between purely aerobic and LT/VO2 work.

Some sort of ratio is involved. Like three-to-one for aerobic/LT work and something like six or seven-to-one for aerobic/VO2 work.