Well my training week starts on a sunday.

My first week of training under the new coach started something like this

Sunday - 2 hour road ride, turned into 38 miles and 2 hours 40
Monday - 1 Hour Turbo, 10 min warm up, then
30/40/50/60/70/80/90/100/110/120 second spin at 100 - 110 cadence then
back down in 10 sec increments back to 30 sec, with 20 seconds spin in
between, 10 min cool down. Also 1 hour swim session which included 16
100's on 2min 10 sec, hit nearly 1.39 for them all
Tuesday - Rest Day
Wednesday - Turbo 10 min warm up, 6 times 6 min hard 1 min recovery,
10 min cool down
Thursday - 70 Minute run, 1 Hour Swim at Masters session
Friday - 40 Minute run, 15 min warm up, 10 hard, 15 coll down
Saturday - 40 Minute Run, Running Drills inbetween.

I Should have done an extra swim and had a optional run and bike in
there but didn't have time to do them.

Bear in mind last year I did 6 hours training average per week I am
happy with my self.

In the 3 weeks previous to this I did 3 long bikes, and I've actually
started to noticed quads that have a little deffinition. My wife says
they are starting to stop looking like chicken legs :(

I'll let you know how it goes.

Jason