Sounds pretty good to me. You've got the real issue in overtraining covered which is under-recovery. If you're resting well and eating well, you have nothing to worry about. Just listen to your body and take your time building up to the higher-impact techniques and you should be fine.
As for the workout, good job mixing it up a bit. Check out
www.crossfit.com for some excellent workouts that apply perfectly to the energy systems and athletic requirements of Parkour. They also have a great forum where you can find tons of useful information about functional fitness, diet and injuries.
I personally train for general fitness 6 days a week, usually one to two workouts a day. I alternate between crossfit style metabolic conditioning and max-effort strength and power movements in the gym. I train Parkour at least 4 days a week, with training sessions varying from 20-45 minutes on most days, depending on time. I eat according to
Zone perameters, but I try as much as possible to keep my foods within the scope of the
Paleo diet also. I have found that both of these changes in my diet (from a much higher carbohydrate and lower fat plan) have helped out my fitness and recovery significantly.
