Just Justin and I tonight

Chris is off to Lake Pacid tomorrow so it was just Justin and I tonight. I called Bob earlier in the day to see if he wanted to join us but he said he would be doing something call golf. He did say he'd like to join us on future rides though so I'm looking forward to having him come out with us. We headed out along one of my favourite short routes, Elgin Mills to Warden, up to 19th and back along 19th. It's not a difficult route but you can challenge yourself on it. It's rolling terrain with some good grades and if you go hard up the hills you can build a good burn in your legs. I maintained a pretty good clip the whole way, attacking the climbs and stopping at the intersections to let Justin catch up. He did fairly well and said he felt better tonight than Tuesday night. He's got to maintain some consistency in his riding schedule and that will make all the difference for him. I think he may have eased up a bit though knowing that we'd be running afterwards. We did 38 kilometres, got home and headed out for a run. I brought Kona along and she was tugging and pulling and full of energy. Justin's legs were heavy and tired and I could tell he wasn't enjoying himself but this is what he has to do more of to condition his legs for a run off the bike. About 6 or 7 minutes in though he seemed to be hitting a good tempo, better than normal for him, so I tried to maintain that for the remainder of the run. It was probably near his limit at this point but it was good for him to push it a bit. I pushed the last kilometre a bit more for him and he kept on my heels right to the end but pretty much had emptied the tank at the end. Good on him.