Here's a super unscientific answer for you...but given how unpredictable things are right now you may dig it. I mostly run, still bike casually for the most part, don't swim at all anymore. I try to get in a progression cutdown run and long run (1:45-2:00) weekly, and barring injury keep my miles at 50-70. Ideally the cutdown is midweek (Tues), and the long run is Saturday or Sunday. I like to do back to back longer days (say 120min on Sat/90 on Sun or vice versa) with my running. Thursday is whatever I feel like, could be long-ish and easy in the hills or shorter but at least an hour, I listen to what I'm feeling. Outside of that, I try to get in 2x45-50min easy runs on some combination of M/W/F, typically on W/F.
I usually bike M/W/F for 1-2h. One of those is a Sufferfest workout (Wednesday), one will have tempo or sprints and ideally be 2h (Friday), and Monday is usually 90ish minutes with some activation sprints out of the saddle to stay mobile. I do strength stuff after my Tues/Thurs runs.
Here's that laid out:
M - 90min ride w/short sprints (easy day!)
T - 10-12mi run w/cutdown (70-80min), 30mins of high intensity strength stuff
W - 50-75min ride w/hard intervals (Sufferfest) + 50min easy run
TH - Usually 10-14mi (no longer than 1h45) easy running in the hills, 30mins strength stuff (keep this to 10mi if you feel dead inside)
F - 120min ride w/some sort of intervals (keep it tame before the weekend), 45-50min run is always intended but often scrapped
S - 80-120min run
S - 80-120min run (I try to get in a 2h run every weekend, some weekends I end up with back to back 75-90min runs, sometimes one of the two weekend runs becomes a trainer ride if the weather sucks - life happens)
Some version of that has been what I've defaulted to ever since I decided I didn't really care about triathlon anymore and just wanted to bike and run for fun. It can be accomplished in one training session per day, or you can break stuff up. If you want to double, add in easy biking for 60min wherever you want. My bike won't improve off of this anymore, pretty much just maintenance, I sit right at 4-4.3w/Kg on this, and my running continues to improve (looking for 1:17-18 in a HM later this year if I can find the right race, and maybe a marathon or ultra).
It's the most fun I've had training, I took my favorite workouts (long runs, short intense bike sessions) and got rid of what I don't enjoy (track workouts, swimming).
"Don't you have to go be stupid somewhere else?"..."Not until 4!"