I am planning a hard interval session with my running partner tonight, so I didn't run yesterday. Instead I took the pushbike out for a blast. Rode 24 miles in 1.5 hours concentrating on trying to keep the legs spinning relatively fast and not struggling to push long gears slowly up steep hills, accept that you will drop to 10mph uphill, but spin fast downhill making up for it, hitting maybe 30+mph on the REAL steep hills. It's left my legs, today, feeling really responsive and not 'heavy'. So I think I'm going to bring a little more cycling in before my hard runs... just a thought to share
One thing you'll notice is how difficult (after running!!) it is to get a decent heart rat going... mine was peaking at 145 on my peak effort, and was around 120-130 most of the time while cruising on the flat at 16mph (my target average)