Monday - rest / UF throwing practice
Tuesday - Afternoon swim 2000m and 1.5km run / UF practice
Wednesday - morning 90km bike ride followed with 1000m swim and UF practice
Thursday - Morning 5km run
Friday - morning 12.4km run and afternoon 8km bike / UF practice
Saturday - morning bike ride 93.03km (with time trial 27km)
Sunday - afternoon Ultimate friendly match
Managed to swim 3km, 191km bike and 17.9km run. Not much but still it is an improvement. Need to do more swimming and a little of speed run and less UF.
Keep on training.