If your spouse lets you come home from work and put in two hours your not a Poser, so lets go hammer some stoplights.

Monday - Day off. Walk around the office pretending not to be totally wasted from yesterdays race (hangovers are acceptable even a badge of honor in some places but folks just can’t figure sweat on the forehead, fatigue, and dehydration when it doesn’t involve alcohol)

Tuesday - Short bursts, sprints. Power hills if you got em, power out of stop signs (mini Mosers), sprint against cars or messengers, draft anything you can latch onto. No long efforts unless you feel good.

Wednesday - Long steady or whatever the hell you want/need/feel.
Take a longer route if you can.

Thursday - Try to keep a high steady pace. Steady accelerations whenever pace is broken. Take a longer route if you can

Friday - Easy day, try to keep below 80% effort, unless of course you need to dispatch some Triathalete’s or chase down a truck drivin “hey faggot” redneck.