Run/Bike/Run for approx 10k run / 90k bike / 20k run (or shorter if offroad duathlon or trail running).
Around 8 hours training a week with shorter training sessions during the workweek + a longer one in the weekend. Only one week goes above 8 hours.
No junk miles/km's, no useless trainings, no blabla.
Just do it!
Anyone who wants to improve is welcome...