3+ Hrs with 2x15 Super-LT and Tempo

WU: 15 minutes, just getting the legs and heart pumping.
MS: The goal today is to push it up another notch in your distance.
Trying today for at least 3 hours of riding and it would be great to get in a solid 3.5 hours.
Keep the watts from 150-210 for a majority of the ride.
In the 2nd hour of riding, do (2) x 15 minutes at zone 4b, Super-LT (100%-105%)
REST for 10 minutes between each with some easy pedaling recovery watts.
In the last hour of riding, just try for some tempo pace(maybe 40 minutes?) with zone 3 watts (Sub-LT).
CD: A nice easy cool-down for 15minutes. Recovery shake!!!