My New Format for Training after the Towpath Marathon on Oct. 11, 2009:
Strength training every other day increasing through the winter.

Monday:
Swim - moderate intensity & duration
Bike - low intensity & duration
Tuesday:
Bike - moderate-to-high intensity, moderate duration
Run - moderate intensity, lower duration
Wednesday:
Swim - moderate-to-high intensity, moderate duration
Bike - moderate intensity, low-to-moderate duration
Thursday:
Swim - low intensity, long duration
Run - high intensity, moderate duration
Friday:
Complete recovery day
Saturday:
Bike - longest duration, moderate-to-high intensity
Run - moderate intensity & low-to-medium duration
Sunday:
Run - longest duration, lowest intensity
Bike - short duration, low intensity