2 sets of 6x2min V02s w/ 2min rests.
Warm up 15mins
Do a small 5min effort semi-hard
5min recovery
6x2mins w/ 2min rests
20 min recovery
6x2min w/ 2min rests
20 min recovery
20 min tempo
15 min cooldown
You could also throw the 20 min tempo between the V02s sets. It may prepare you better for the end of the race surges that usually occur.
My races are like so:
All out. Weeding the field.
Calm down a bit. Maybe go after some primes hither and yon. Chase a few breaks.
All out again when laps are counted down.
Gut buster finish.
Cool down. Pull off course. Make excuses. Piss yourself off. Eat. Go home.