Bogleheads ? View topic - 401k portfolio help

New to investing, been investing blindly in 401k. Read the book "The Little Book of Common Sense Investing" which brought me here.

Emergency funds: 1 year worth
Debt: 1 Mortage on my own house
Tax Filing Status: Married filing jointly
Tax Rate: No clue. low six figures combine salary
Age: 35

Desired Asset allocation: (70/30)
30% Bonds
40% US
20% International
10% REIT

Funds available in his 401(k):
Large Cap
AF WASH MUTL INV R6 RWMGX 0.31%
FID CONTRAFUND K FCNKX 0.69%
SPTN 500 INDEX INST FXSIX 0.05%
TRP VALUE TRVLX 0.85%

Mid-Cap
FID LOW PRICED STK K FLPKX 0.76%
FID SMALL CAP STOCK FSLCX 1.12%
GS MIDCAP VALUE INST GSMCX 0.76%
SPTN EXT MKT IDX ADV FSEVX 0.07%
TRP IS MID CP EQ GR PMEGX 0.63%

International
AF EUROPAC GROWTH R6 RERGX 0.50%
TIFI TEMPL FORGN EQU TFEQX 0.80%

Specialty
Vanguard REIT Index VGSNX 0.08%

Blended Fund Investments
FID PURITAN K FPUKX 0.48%
PYR INX LFC 2000 (Pyramis Index Lifecycle 2000-2055) 0.19%
PYR INX LFC 2005
PYR INX LFC 2010
...etc...
PYR INX LFC 2055

Bond Investments
Stable Value
FID MIP II CL 2 (Managed Income Portfolio II Class 2) (No ticker symbol?) 0.386%

Income
PIM HIGH YIELD INST PHIYX 0.55%
PIM TOTAL RT INST PTTRX 0.46%

Short Term Investments
FID INST MMKT FMPXX 0.21%

Total 401k portfolio is low six-figure. I do not have any other investment accounts.

Question
1. How do I achieve my desire allocation 70/30? REIT 10% is easy as there is only 1 choice. For US stock, I can go with FXSIX Spartan 500 index at 40%
International and Bond is what I have difficult with. Which International and bonds do I buy in my 401k?

2. Is the Pyramis Index Lifecycle 2000-2055 any good? I even though about putting 50% into these Target Retirement Funds and then the other 50% in my desire allocation from question #1. They have no ticker symbol so it seems hard for me to track.

Thanks in advance

Source: http://www.bogleheads.org/forum/viewtopic.php?f=1&t=103655&p=1504349

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