I used to compete in powerlifting but have transitioned into mountain sports, though, I always backpacked and skied.
I have the same problem with time. If you can’t cut out time from another activity, cut out time from sleep. I know sleep is important, but if the training is important as well, you have a choice to make. And what’s two hours of sleep anyways?
My long runs on my last training cycle were at least 2 hours. And with a wife and newborn baby, time is precious. I ended up taking up night running when I couldn’t run with the baby during the day. I would start around 9:30 or 10pm and finish before midnight. Cops will stop to ask questions if you’re on the street and mountain lions may lurk on the trails, but it actually becomes quite peaceful and enjoyable. It worked for me at least.
I believe that splitting a designated long cardio day negates the benefits of such a workout. I may be wrong however, this is just my belief.
I am just starting my training again, I am on week 7 of the transition period. I am going light this time around due to time, so here is my week 7 plan:
Monday AM: 35min run Zone 1
Monday PM: 80min Strength Session (Scott’s core then 3 general strength circuits).
Tuesday: 50min Hike Zone 1
Wednesday AM: 25min run Zone 2
Wednesday PM: 30min hike Recovery
Thursday: 80min strength Session (Scott’s core then 3 general strength circuits).
Saturday: Climb 8 pitches and 30mins hiking in recovery
Sunday: 60min run Zone 1