Today we had a big turn out for the 5:30 ride. I met Matt at 5 at BK and we did some extra miles before going to Starbucks. We arrived at about 5:25 and Loren and Laura were there. Then Mario and Wanda arrived as did Diane. Then Michelle rode up and a guy who I cant remember. We then met Sergio and Gineth near the school. ¡Feliz cumpleaños Sergio! We started out slow, and then Mario and Sergio pick up the pace with their warm up. After a few miles we started the sprint intervals - 4 reps of 30 sec on, 30 sec rest, followed by 3 min rest. We did 4 sets of those, then did about 20 min of 80% effort. Near the end we picked up John so I rode with him for a lap or two, after which I took off for my Tuesday morning coffee with the guys at church. When I got home I hopped in the pool and did 3 sets of swim intervals. Refreshing!