Advice on setting up an efficient beginner's practice routine

A few primers here:

1. I have a 1 hour time window, 5 days a week,

and a 3 hour time window 1 day a week.

2. I just picked the game up about 2 months ago.

3. I started by going to a Golf Pro at a local course, told him I was starting from scratch (a blank slate, basically), and wanted his help to mold my habits into good ones, before I had a chance to develop bad ones. He started me off by building my swing. First with the toe-up to toe-up drill, using the 8 iron.

So I started out probably too aggressively. I am in my mid 30s, so I am young, but not exactly a teenager. I was going to the range every day, hitting 4 or 5 toe-toe, and then trying one full shot. Eventually my wrist started to hurt from too many mis-hits into the ground. So I took it easy for a few days, then started going to the range again, this time every other day.

I was improving for a while, just by going to the range M-W-F, working on pitching/chipping/putting on the practice green,  and squeezing in a Par-3 Course or two when I could. I took 2 days off, to rest the back and wrists, and went to the range today. It's like I have regressed back to a month ago. No big deal there I guess... I'll schedule some time with the Pro giving me lessons.

But my question is, what is a good weekly practice routine for a beginner who can devote an hour a day to practice, and maybe one or two 3 hour blocks per week as well?

I would look into this:

http://thesandtrap.com/t/58816/65-25-10-practice-ratios-where-to-devote-your-practice-time