New BIG week VOLUME and INTENSITY

Ok. So we are both back into our respective towns, and almost recovered from travelling. Here we go:

This week:
Today (Thursday) was 4 hours on th mountain bike, just trying to find the legs.
Friday is 5 hour ride, road or mountain, attack hard all up hills as 85% max maintained effort with 15 sec all out sprints up hill every 2 minutes (if hill is long, do more, if hill is short, do less)
Saturday is four hour mountain. Steady state uphill.
Sunday is five hour road, intensity for the first three hours, two hour recovery spin over last two hours of ride.
Monday is four hour mountain. Steady state uphill.
Tuesday and wednesday we'll ride together in Vancouver, trying to get 5-6 hours on both days of pure hill climbing.
Thursday is 2 hour super-slow recovery ride, high cadence to spin out the legs.