Ok Cam, and whoever else wants some workouts to do.

Workout #1

Here's a fav workout of mine that works on several things. One, the transition between cycling and running, changing muscle groups often. First warmup, might want to do some spinning as well as a short jog(easy pace) on the tready. Oh btw this will work best if you have a treadmill and trainer, or good weather and clean roads near by. So once you're warmed up do this;

20 min mod pace(high Z3) on the bike. Shouldn't feel that hard for 20 min, soon as you're done, get off and jump on the tready immediatly after.
1 mile Hard, like 10k race pace. (the idea is to basically do running reps with tired cycling legs)

rest, however long it takes you to get the heart rate down. Then repeat 3X total.

Workout #2

W/U spin for 10 min, doing some accellerations
3 x 15 min mod-hard. Like a half IM pace. (3 min easy spinning between them)
5 min C/D and you're done.

Simple as that. :) Enjoy