money in the bank

I deposited a lot in the bank this week, racking up some serious training volume. When we train, it's investing in the future. Like putting money in the bank. When we compete, we make withdrawals. I have a lot of depositions in my bank, growing interest.
Also, I have developed a pretty solid forehead by now from all the bike trainer workouts. Because I have been doing all my bike training on the indoor trainer lately, I have been forced to do pretty much aerobic intensity too. That requires some degree of patience.
All in all, this was a pretty good week. Improved some benchmark times and felt good. 

mon swim (50m track) fast 2*(400m/6.36+300m/5.00+200m/3.10+100m/1.25).the 400m was 3secs faster than last week-progress!
tue bike trainer 1.25h inc. 20mins/325watts/HR 174=pretty much flat out.3watts better than last week-progress!!
wed 3h bike trainer/245watts+1h run.didn't even listen to music.the stare.
thu run 10*1000m "pyramid scheme" - beginning from 4.20,progressing down to 3.39, then easing down to 4.20 again.fastest split 1sec faster than last week-progress!!! + strength workout,squat+leg press
fri swim 50m track 20*100m/1.33/start every 2.00.first 10 normal free style,the rest with paddles (no pull buoy).
sat 3h bike trainer 245watts+1h run
sun 3h bike trainer 245watts+1h5mins run

total: 15.30h