AM bike with Ann, Emily and The Mom, ran hills, crunches, push-ups, swim

4 mile ride while Anna ran, Jen ran and Emily followed her on her bike.

After

Jogged from house to lake.  Stretched & did 2 buildups on the dock.
Blasted 5 Hills - as much as an old man can blast these days.  Started at lake and hit split in the middle of the road at the top.  Recovery was exactly 2:30.  Heart rate was 120 give or take at 2 min.  At 30 seconds heart was 170+.  By the end of the 4th I was really feeling the repeats.  Glad I decided to do, and then stuck with 5.  After I walked to the end of the dock for 3 sets of 100 crunches, 25 push-ups, swim to no wake bouy and back.

Hill splits
1 - :21.90
Rest - 2:30
2 - :22.93
Rest - 2:30
3 - :22.29
Rest 2:30
4 - :22.39
Rest - 2:30
5 - 21.61
Total w/ rest - 11:52