Run 50 minutes: 10 minute warmup and strides. Then 30 minute tempo run. First 15 minutes in zone 3 and last 15 minutes in zone 4. This is not an all out run. Rolling course. Short cool down.
See this page for my isntructions on doing strides:
Bike 60-90 minutes: mostly zone 2.
Bike 1.5 to 2 hours: zone 1-2.
Bike 60-90 minutes: include 25 minutes of zone 3-4. Build effort during the interval.
For a day like today when both a run and bike are listed, they should be done as separate workouts. Only workouts designated as bricks are intended to be done back to back.
It is okay to sporadically do non-brick workouts back to back when you are short on time, but I suggest it not be done regularly.
Run 40-50 minutes: zone 1-2
Run 45 minutes: zone 1-2.
Brick 2.5 to 3 hours:
2 hour ride. Include 4X2 minute fast early in the ride, 3-4 minute recoveries. Later in the ride do 8X4 minutes at low zone 4, 1 minute recoveries.
Follow immediately with a 30 minute run. Gradually build to zone 4 over the first 15 minutes, then back off to zone 1-2 for the remainder.