Yes Dev,I still bear the scars from many an encounter with the ST science fraternity.
A perfect weekend for me will be 60 min run, 112 mike bike, 60min run on saturday. repeat on sunday. i’ll probably hit that weekend only a few times leading up to my scheduled ironman in november. for now, i’m trying to build up to on sat (30 min run, 56 mi bike, 30 min) x 2, once in the a.m, once in the p.m. and then repeat that day on sunday.
Jesus, dude! Do top pros even train that much on the weekend? Have you ever actually completed one of those weekends?
Alright! It’s now the 4 Musketeers 
3:20 @7:00/mi is likely a little stupid/overkill for my first iron-distance. I have a strong running background. My race day (IMAZ) goal is to run the entire marathon w/o stopping.
For speedwork I use my local university’s masters run program. They have a night once a week on the track, sometimes off-road, for speedwork.
Distances/times vary, but last week was 6x1 mile, w/ 2-3 minutes rest. I’m 28, but still get routinely beat by the 40+; its nice to have people faster to run with.
Well, I really like training, Racing is fun but training is my passion. I haven’t had much luck with IM in the past so I figured what the heck, try doing some bigger sessions. we will see what happens. For what it’s worth, I work 5 days a week (on my feet for most of it) so I shoot for around 2 hrs a day during the week, usually one day off or short, like 1hr. I also have a serious girlfriend but she is also training for IMAZ and IMFL so it takes the hassle out of long training days.
I don’t really structure my weeks for “monster weekends”.
My average weekend is like this.
Friday night: -45-55 min tempo run.
Saturday: -3.5-4hr ride with 90-120mins of hills to start. …45 min brick.
Sunday:-90min masters swim…3.5-4hr ride with 60-90 mins of intervals…45 min brick.
…
My " monster weekend" has recently been.
Friday night: - 75-90 min easy run.
Saturday : - 90 min ocean swim…5 hour ride in rolling hills at race pace…45 min run.
Sunday: - 90 min ocean swim…5 hour ride in rolling hills at race pace…30 min brick run.
I will add that this was done in 36-38C and no shade in South East Asia , in preparation for IM Malaysia.
As regards to the following week , I was actually surprised that I was pretty fatigued the following week , but reckon it had a lot to do with the sun and heat.
I did a 12.09 IM on the back of it in Langkawi. I am not great in the heat and I think I could knock off 60-75 mins in a cooler IM.
Terry