A player should be able to do about 20 LoL VIII-X runs per day without spending any Ironite on SoT refills, while still playing all 50 Troopers and all 8 Skull Quests. It should actually be a bit more than that, since I didn't factor in SoT rewards from daily achievements or from victories. I did assume that the non-LoL and non-SQ battles were on a map that took only 4 SoT.
288 SoT per day = 44 for 8 SQs + 152 for 19 LoL runs + 92 for 23 other (4 SoT) battles