I trained with him (I am a little cheekier than MoPak) in the latter part of his career in Canberra. Leading up to his 2nd Rotterdam win (2.09) and subsequent (unsuccessful) preparations as his running career wound down.
We definately did a surge and hills on Tuesdays and 8 x 400m on Thursdays. As Pre-Boston states above - the "quarters session" is brutal. It feels relatively easy until about 3 laps in. I always found it the toughest workout of the week - and a great predictor of form and specicially 5000m race time. Occasionally in summer Deek did 12 laps of straights and bends but is was rare in the years I was around.
Saturday was the "McInnes 10miler" (a hard 10mile with a 12min segment of very tough hills which was run as an effort and often a "surge" from the bottom of the hills 2-3 miles back to the start/finish).
Sunday was always the "Deek 22miler". Again a quite hilly course. When getting ready for a specific event Deek would surge the hills and also surge the last few miles back to the start/finish (which was known as "Deeks Drive").
Wednesday a flat 18miler run usually around the Lake and some forest trails.
Monday and Friday an easy 10miler.
2nd runs daily of 5miles.