Dogn' it

I spent the past weekend hanging out with a playful and hard working dog. I really enjoy this chocolate lab because she is so free spirited and happy all the time. She is able to let loose and mock-fight with the big dogs but also be gently enough to play with small children.

Can I admire a dog? Almost like I wish I could be one myself...  able to run endless repeats of chasing the ball or long scrambles through the bushes. Able to nap it out at any time of the day in any location and is ready to go a moments notice. Once food and water is sorted there is nothing else a good dog really needs. Except companionship.  That is what everyone needs. 

And a good dog is what I need. 

Day 3

Tuesday, Nov 23 - 1 minute power test.

I strategically slept in this morning to get some nocturnal recovery from big 2 days and SI injury. I worked and had an easy 30min run in the sun near the Ocean. Beautiful! I just went to the boathouse with no expectations this is another power test that I already know I need to work on. But, I still had to try my hardest (without more injury).

20min+ of WU with 3 layers of clothes, probaby -2 in old Erg room again. With Andy and Jerry and we just started and completed all at the same time.

1:23.5 split, 600W, 387m - NTC standard is 1:22 split. I was happy with this.

Afterthoughts: Need do it one at a time and get someone to sit on the erg to hold it down... it feels like it is bouncing all over the place and going to tip over. Second, need to hold onto a high rate, I lost it for the last 15 seconds. The critical time of anaerobic (lactate) and aerobic (O2) energy conversion.