A typical XC high intensity loop a couple of times a week on the weenie 80mm travel hardtail is from North Road trails on Burnaby Mountain to the south side gravel road, then a hammer up Pandora to try beat my previous lap times there, and then down on Nicoles, back up on Trans Candada, then down on upper and lower gear jammer. These laps are whammy workouts, especially if you plunge down on the descents right away after the climbs without waiting to catch your breath after the big climbs.
To work on technical climbing while still keeping at steadier upper HR is just going back forth on Bridle, and then finishing on Bottle Top. If it is a longer day, crossing over to Dempsey road and up to Bobsled and coming back down on Griffin.
On the cushier mattress bike, lapping on Ned's and then back up and down on Severed or Pangor.
On the sunny weekends, if a lot of other riders are out, to Burke and pretty much any random trail I see other people doing, occasionally sneaking in a few hill interval sessions on the fire road climbs. I don't like to be out there riding alone, since traffic is low and don't want to risk the bear encounters… I think I have irrationally convinced myself the chances of that are higher on Burke than the other places I ride… not sure why, it just feels more "back country" out there.