You look like someone who could benefit from those carbon-plated supershoes.
Just kidding. You suck at running, at least off the bike. I don't know if you can go sub-90' at 2.5-3 hours a week, but my suggestion would be to do some combination of the below:
1) combine workouts (any combination will work really) to save time showering and dressing, so that you can increase your volume of actual training - the 5 sessions of 2.5-3 hours total must be costing you like 2 hours of logistics if not more,
2) manage your time better; don't tell me you absolutely cannot scrap together an extra hour,
3) run more and bike less,
4) organize your training into blocks, e.g. do 4 weeks with no cycling (especially if races are far away) and focus on your running, then 4 weeks with 2 bikes a week and 1 run a week where your running will be in maintenance mode (hopefully),
5) combine 2 bike sessions into one as 80 minutes could be more beneficial than 2x40' and frequency is less important in cycling than in swimming and running (also gets you the time savings from point 1).
"FTP is a bit 2015, don't you think?" - Gustav Iden
Just kidding. You suck at running, at least off the bike. I don't know if you can go sub-90' at 2.5-3 hours a week, but my suggestion would be to do some combination of the below:
1) combine workouts (any combination will work really) to save time showering and dressing, so that you can increase your volume of actual training - the 5 sessions of 2.5-3 hours total must be costing you like 2 hours of logistics if not more,
2) manage your time better; don't tell me you absolutely cannot scrap together an extra hour,
3) run more and bike less,
4) organize your training into blocks, e.g. do 4 weeks with no cycling (especially if races are far away) and focus on your running, then 4 weeks with 2 bikes a week and 1 run a week where your running will be in maintenance mode (hopefully),
5) combine 2 bike sessions into one as 80 minutes could be more beneficial than 2x40' and frequency is less important in cycling than in swimming and running (also gets you the time savings from point 1).
"FTP is a bit 2015, don't you think?" - Gustav Iden