My long ride and run get paired down in my rest week by 60 minutes and 30 minutes respectively. My weekly routine consists of 3 x 45 swim, 2 x 60 run, 2 x 60 cycle, long ride, long run. For a rest week I drop 1 run, 1 ride and 1 swim as well as the 1.5 hours from above. In the rest week I still thing that the long ride and run should be the centerpeice of your training while hours should be managed down.