First day of STFU training – after my hour run in the snow, I found the salt bucket in the garage and carried it around the neighborhood.  I love that kind of stuff. I hadn’t really done it last month as planned I think because it was too easy – make it harder and I’m all in 🙂

First week of phase 4 training this week with the intensity increasing – see bike workout below from yesterday where I did a bunch of intervals thruout the workout ending with a 20 sec max effort, 10 s rest for 4 minutes:

Already had a back spasm so better get on the floor to do a few stretches/mobility wod today…  Am tired just thinking of the next two days getting ready to go to Bonaire at 3am Sat morning!!  Tomorrow I have a workout + am trying out gear at the scuba pool + organizing cat sitters, etc for our trip.