I've tried entire blocks of HIM run training on tired legs (and sometimes REALLY tired legs from big bike Sat, then 2-2.5hr hill run on Sun AM) as well as HIM run training on pretty nontired legs with 50% the run volume but increased run intensity............

Training on dead legs is pretty good stuff, unfortunately.

When I write schedules I think just the opposite of that. I'd pose this question to you. Why do you think you want to do them on tired legs?

If I was consulting with people about my schedule who thought running 3d wk made sense I'd find other consultants as well.

Who runs 6x/week?

I am having a debate with other triathletes about training too often. I run 6x/week. They think that's too often, and that the subsequent 3-a-days are too much. I'm trying to follow my version of the so-called BarryP plan. For weekdays, I can only swim in the AM and only bike in the evening and on Weds and Thurs.

I'm about a 4:45-ish 1/2IM. I've only done one full IM @ 10:47), and I have one later this season.

Mon - rest
Tues - swim, run, 5 miles fartleks (hard)
Weds - swim, run 5 miles (easy), ride 1 hr (hard)
Thurs - swim, run 5 miles (easy), ride 1 hr (easy)
Fri - swim, run 5 miles tempo (moderate)
Sat - long ride (60 - 100), brick run 4 miles (easy)
Sun - long run (morning) (12 - 20*), ride (very easy) (evening)

*This is very dependent on where I am in the season. Currently I'm between 12 - 15 miles, although that will ramp up to 15 - 20 miles later in the season

I'm considering moving my Weds swim to Monday morning (now Mondays will not be a complete rest day), and running on the Weds morning at the track for about 8 miles; thus, I will not be doing 3 workouts on Weds.

I can run only a max of 5 miles at lunchtime, which is why I do so many 5 mile runs.

I appreciate your feedback.

I only have time to do the long ride and long run on the weekend, it's a matter of doing the ride or the run on tired legs

How much time do you have to work out each day during the week?
What is the duration and miles of your long run?

There is often more than 1 way to solve a problem

Do people who are much slower than pros track mileage? Much better to track time imo.

A 100km run week for a pro doing 1.15 in a half Ironman will take much less time than someone with a 1.30 half run split. Some guys who run sub 13 for 5 kms only run 100kms per week

I love how 130 is your 'slow' example. And c'mon, how many sub 13 people are there in the world?