So, heres it is:

M: 3 miles AM and 4 miles PM
T: Off (weights) and 2 hours biking
W: 4 Miles (tempo)
R: 7.5 to 8.5 Miles (easy)
F: Off (weights) and 1 hour biking super-easy. Get behind the cruisers and I mean it. Slack, baby, slack!!
S: 10 Miles (LRP)
S: Off (beer)