Notes
30/90 x10, 30/60 x10, 30/30 x15, 30/60 x10, 30/90 x10, short pyramid 1st/2nd/3rd gear 10s to 60s and back down, few minutes warmup/cooldown. Think I did some other 60s sprints toward the end, I forget exactly what I did to hit 2 hours but I worked HARD the whole time.