After a few weeks working on the tri training plan, I think I nailed it down finally. For example, today, I will be doing 75 minutes in the pool 15-20 x 100 meters, 20 second rests, laps being 1-2 seconds below my 1500 meter time (all this morning), 105 minutes of aerobic riding on the mtn bike, and 60 minutes of strengthening (12-15 reps) in the evening after work. No running today as I did 1hour yesterday.
First tri/duathlon is the 24th of February.
Desert Classic Duathlon
Run 3.5 miles - smooth desert trail
Bike 21 miles - road bike course
Run 2.7 miles - to the finish