OK week ended with Big trainer day

Week 49 2009 is in the books. A good training week that looked somewhat like this:

Monday: 40min morning run on treadmill + 1h master swim with 3x10x50 @ 55sec. Puked when finished
Tuesday: Off
Wednesday: 1h 15min with LT intervalls on spin bike + 30min brick treadmill run with 3x5min LT intervalls on 6% elevation.
Thursday: 1h master swim with 11x200pull @ 3.10
Friday: Early (0530) 1h trainer ride with 5x6min LT intervalls.
Saturday: 1h 20min master swim
Sunday: 3h trainer ride like this:
Hour One - warming up15 minute warm up (180 watts)
15 minute Single Leg Drill (1 minute left leg, 1 minute right leg, 1 minute both, repeat)
15 minute steady riding (180 watts)15 minute tempo riding (200 watts)
Hour Two - big gear, low cadence work4x (10 minutes of big ring, low cadence, 5 minute recovery)
Hour Three - 2x through:(1 minute easy, 1 minute hard, 2 minutes easy, 2 minutes hard, 3 minutes easy, 3 minutes hard, 4 minutes easy, 4 minutes hard, 5 minutes easy, 5 minutes hard).

Have also worked a bit on our team this week. We are getting closer to something, and hope to present a BK Elite Team for 2010 and 2011. Hopefully everything is in place before we enter 2010.

Train safe!