I must confess; I'm a cycling enthusiast so my my workout isn't from cycling. But I'm a runner, and not a too bad one at that so...
Mon - 7 miles @ medium pace with drills/core after
Tues - Mile repeats. 6xA mile 60 seconds rest.
Wed - 8.5 miles with pylo after
Thurs - 7 miles with core/drills...