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@skinny
Sounds good.
Would personally worry less about 1m full gas stuff, won't help 'stamina'. Concentrate at longer 20m+ intervals at a good pace, 6/10 perceived effort (hard to talk), or longer steady pace rides as you've been doing.
Short intervals will only boost your anerobic capactiy, aerobic work will boost your stamina/endurance.
Have you looked at Freils traning bible? It's a bit 'old' now but got some good stuff in it. If you substitute more higer intensity, tempo work in for 1hr-2hr periods when long 4-5hr rides aren't possible.