Yesterday I did a XC training session. 3x(4, 3, 2, 1) minutes with 1 minute recoveries between reps and 3 mins between sets on a muddy, icy, undulating course. 4.5 miles in the main session + 1.5 miles getting there and back.
Totals:
Run: 49.7 miles
Bike: 28.8 miles
Swim: 2.61 miles (168 lengths)