5:15 ride in the aerobars, 85-90 cadence. Start out with Zone 1 for an hour, then move into Zone 2 and hold that for the duration of the ride. Try to avoid Zone 3 and keep the cadence up.
WU: After bike ride - Run 10' warm up to your favorite 2-3' minute hill.
MS: Workout is 8x3' hard - should be at LT at around the 2' mark and hold until you hit 3' then jog down easy for 3' between sets. Its ok to walk a little bit to get your breath back.
CD: Cool down is 10' easy.