Here is what I would do if I were you:
1 week prior to race
(assuming race is on Saturday
Monday - 30 Min Bike / 30 Min Swim
Tuesday - 30 Min Bike / 30 Min Run
Wed - 30 Min Bike / 30 Min Swim
Thurs - 30 Min Swim
Friday - off
Saturday - 15 min Wamup run / 15 Min Warm up swim
Weeks 2 to 6
Try to spend more time on the bike and less time running. If you have the run fitness
(and from what you said it looks like you do
) you will need to focus more on the bike. I would say run two, maybe three days a week and bike three or four days a week. Make one of those days an hour bike followed by a 30 min run. Swim maybe three days a week for one hour.
I would probably do something like this, you can flip back and forth
Monday - 2 hour ride
(I hr TP 1 hr Race Pace
)
Tuesday - 1 hr run at TP / 1 hour Swim
Wed - 1.5 hour ride at TP / 30 min run at TP
Thursday - 1 hr swim / 2 hr ride
Friday - 1 hr run at TP
Saturday 2 to 3 hr ride
Sunday - 1 hr swim - 1 hr run
Monday - 1 HR swim / 30 Min run
Tuesday - 2 HR Ride at TP
Wed - 1 HR Run
(15 Min Warm up
) 2 Min at RP/3 Min at TP
(10 min cool down
)
Thurs - 1 hr swim / 2 HR ride
(1 hr at RP and 1 HR TP
)
Fri - 1 Hr Run at TP
Sat - 3 HR Ride
(1 hr at TP / 1 hr RP / 1 HR TP
)
Sun - 1 Hr swim / 1 hr run at TP
You can mix that up a little but the concept is the same
(Training Pace
(TP
) and Race Pace
(RP
) refer to Heart Rate
). If you do not train by HR, then you can go by effort