4:45 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.
After bike ride - Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x3' hard - should be at LT at around 2' and hold until you hit 3' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 10' easy.