Intervals to the max

Morning:

1 hour spin class
   warm up
   resistance intervals
   long hills
   anaerobic intervals (high speed, minimal resistance)
   cool down
20 pull-ups
75 push-ups

Evening:

1200m warm up
6x 400m
81, 82, 80, 83, 83, 87
1200m cool down

20 pull-ups