Track 3
This is set up as a long effort day.  
 
Warm up - gate to 30ft sprint.  Full lap pump lap all the way to the finish.  Pedal in turns if you need to but try to not pedal around the track
These below will be done at full speed
1x2 last straight focused on skill try to jump or manual lines but at full speed
1x2 rhythm runs but start halfway through the turn
1x2 2nd straight runs stay high in the turn start sprint immediately and get legs going fast
1x2 gate and first straights 
1x2 half laps gate through the exit of turn 2
1x2 half laps turn 2 - the finish 
1x1 ¾ laps gate through turn 3
1x1 ¾ laps turn 1 though finish 
Bonus points ending with a full lap!