I tried a new training routine. Cycle home from work (33 minutes) and then immediately put on the runners and went out for a 9km run (not recorded, but less than 60 minutes).
It takes a while to get used to. Your legs are used to pushing down on pedals and all of a sudden you are telling them to run. It took about 2 km for me to settle into a good solid jogging pace that was managable.
By the end of it I was wiped out. The last 500 meters my legs were totally exhausted and telling me to walk. I am going to need to do more of this and extend the distances as I prepare for the Duathlon nest year.