Warmup 
1:30 @ r22 / :45 @r24 / :30 rest
1:30 @ r22 / :45 @r26 / :30 rest
1:30 @ r22 / :45 @r28 / :30 rest
1:30 @ r22 / :45 @r28 / :30 rest

Workout #1
3:30 work / :30 rest x4 
Rate: 22/24/24/22

Workout #2
2:00 @ r24 / :30 rest
4:00 @ r24 / 1:00 rest
8:00 @ r24 

Note average WATTS from r24 during first session and strive to maintain during each of these intervals. The meters are starting to pile up during the AF Challenge. Breaking down the daily target into smaller workouts like these helps to trick my brain.