Run 45 minutes: after a good warmup include 6X45 seconds fast, good form, 1 minute of easy running in between. Recover, then 20 minutes of zone 3 running.
Bike 1-2 hours: zone 1-2.
Bike 60-90 minutes: warmup with one leg drills and spinup drills (see http://goo.gl/VjKNv for description). Then force reps. These are best done on a hill, but they can be done on a trainer or flat road with a big gear. Use a big gear even if on a hill (eg. 53X14). Cadence should be low while power output is high. After coasting at no more than 10mph, stay seated and drive the pedals hard for 6 full revolutions. Very easy recovery for 3-5 minutes then repeat 2 more times. If you have knee or other lower leg problems you should avoid these.
Run 40 minutes: mostly zone 2.
Run 40 minutes: zone 1-2
Brick 3.25 hours
Bike 2.5 hours: Include 30 minutes of zone 3 riding. Every 4 minutes insert two minutes of big gear riding. (4 minutes normal cadence, 2 minutes low cadence, repeated throughout). Your heart rate will likely drop during the big gear riding. That’s okay. Use perceived effort as your guide. 10 minutes easier riding, then do another 30-50 minute zone 3 with normal cadence.
Avoid big gear riding if it bothers your knees.
Follow with a 45 minute run: first 15 minutes at zone 3.
Run 70-90 minutes: zone 1-2