Intervals for the RR along with hill work. The hill is nasty and just long enough that it will probably separate the men from the boys real quick. Wind can be a factor on the North side of the course and the final 2 mile climb is tough so stay towards the front but do not do any work if it can be avoided you will need alot left in the tank for the climb out. The circuit is more of the same the hill will be more of a factor later in the race when the field wears down.