30 minute W.U. (8 min easy/steady, (14 min) - 5 spin up intervals in accordance with awesomeness of playlist, 8 min steady)

15 min STRETCH 

90 Minute base piece - Middle 30 minutes = 5 min hard, 5 min regular, 10 min hard (40K pace), 5 min regular, 5 min hard.

10 min CD & STRETCH