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miro_o-
I would ride 6 of those 7 hours in Z2, and do an hour's worth of intervals (not 60 minutes in zone, but you know what I mean). So either just dedicate an hour to it or split it into two as the former rides can get a bit boring.
I don't think in base it matters really what you do as long as it keeps you motivated to persist with the endurance stuff.
onyerbike
How many hours do you have a week?