Ride #1 is 60' ride on a hilly course. Ride easy, spin up all hlls and do not push HR over Z3.
Ride #2: Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
Run 40' after Bike #1. This run is easy, low Z2, focus on form.
Run #2 is after Bike #2. This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down.