Sorry, could help but notice ALL the advice in your post. There's a maxim coaches use that goes like this: "Ask 100 coaches, get 200 different answers." It's even worse when you ask 100 amateurs who think they're coaches. My advice, get A (as in 1) coach who will train you dynamically (vs statically). Without proper data (which you haven't really provided here), no one is in a position to give you good advice. For example, no one has even asked for your detailed HR data. Did you suffer HR decoupling (likely - and why?) I saw someone say it wasn't nutrition but I sure as hell wouldn't run anyone on that nutrition plan.

Want to perform well and be injured less, get a coach. A good coach only costs a few hundred a month and you only need them for a few months. $ well spent.

My $.02. Good luck!

Scott