Here is my last week of training (January 15-21), its fairly typical. We're down in Tallahassee FL, at our winter training site for 5 weeks. I did a 3k last weekend at V Tech and plan on running either the 3k or mile at the Terrier classic in 6 days. Its more swimming and pool running and less biking then I would usually do because we have such easy access to the pool down here.
Monday 1/15 - PM. 65 minute run(10 miles) travel day.
Tuesday 1/16 - AM - Workout day, 20 min. warm up. 34 minutes on a 1200 meter grass loop, surging a 300 meter hill. Averaged about 5:03/5:04 pace, 31:40 through 10k. 10 min cool down. (11 miles total)
Wednesday 1/17 - AM - 2500 yard (50 laps) swim (39:00)
PM - 50 min. stationary bike (120 RPMs, level 4)
Thursday 1/18 - AM - 55 min. run (9 miles)
PM - 35 min. bike (125 RPMs, level 4)
Friday 1/19 - AM - 2500 yards swimming (38:30), 20 min easy pool run
PM - 45 min. bike (120 RPMs, level 5)
Saturday 1/20 - AM - 2500 yards swimming (40:15), 20 min. easy pool run
PM - 20 min. bike (125 RPMs, level 4), 25 min easy run (3 miles) on soccer fields
Sunday 1/21 - AM. - 85 minutes running (13-14 miles).
total running miles - 46
total workout hours - 9:55
I tweaked my hamstring in the Tuesday workout, I would have done another workout with the guys on Friday. I think they opened with a 5:18 2k on the track then did some rhythm 600s. If I had done that I probably wouldn't have had that little 25 min jog on Saturday. I average 45-55 miles a week, 4-5 days a week. I average about 9-10 workout hours a week in season, that's actually what I pay more attention to then miles. hope this helps.