1) If you feel that is too much for you switch the intervals to 4 x 1 min at power L5 or HR zone 5.
2) Follow the strength sequence found in week #12 of your plan for that week.
3) See how you feel after warming up on day 6. If you feel read to train and can hit your targets go for it. If you are still tired, keep it recovery pace and shorten ride time to 1 hour.
Lynda