When the enemy is dumping on you, shield capacity is what keeps your hull intact. The bigger the shield volume, the better.
The downside is it takes longer for big shields to fully restore. You will be running around with 3/4 shields a lot more often. Uncharged shields dont help you with part A above. You can overcome this by increasing regeneration rate. Try to find a Positron Deflector with [Em] and [ShdS] values, they will improve your shield performance a bit. The Aegis deflector is better if you can do it, and the Omega rewards are better still.
I always used high capacity shields but was recently pointed towards lower capacity highly regenerative ones. It's working great for me in eSTFs. They usually re-build by themselves but I can hit TSS2 and an aux battery in combat if I'm stuck. If I'm in real trouble, I will will run and repair. The repair is so quick I am back in no time, which wasn't the case when I used the MACO.
I would recommend the Assimilated or Omega Shield. Which you go for will mainly depend on set bonuses.
You can get a regenerative Shield Mk XII [Cap][Pla][Reg] for about 500K EC on the exchange which will let you experiment as it gives most of the benefits of the above shields without spending DL or marks.
assuming you dont have access to fleet or rep gear
pve you want regen shields( either regenerative cap reg pla or normal cap reg pla)
pvp you want normal capx2 reg or covariant capx2 reg
you want hyper engines either turnx2 or aux spd turn
and a deflector that boosts shields
2 tac team 1 - apB thy2 & 2 crf (replace thy with apO if all cannons)
run eng team & rsf or eptS & rsf
either 2x haz emitters or haz emitters & tss
personally i would only buy the refit for the console then get a mirror advanced(basically a patrol escort) from the exchange
or do you mean a one of the retrofits?
If you like the RPG trinity, then you hate MMOs, you hate working, competitive fair PvP, you hate balanced engaging solo content,
and, you hate PvE "adventure zones". because the trinity is incompatible with any of these.
I'll post everything I'm running when get the chance 2 sign into game again, I do have all set up suited for me it's just the fact I can not last long with direct hits and its driving me nuts as I feel like I'm always running or dying lol