running tempo (6 x .5) 1:58  0.3 mi (6:33 / mi)
shoes: Adidas Duramo 9
I felt I could do some strides after I biked...if I did them right away...even 5 minutes was too long as my body was going to start shutting down. Tightened shoes, trotted into the first one and took off. Form was horrible but for me and for the first stride not bad...I guess the time off of strides rested up my 'fast muscles'.
I really 'smoked' the last two .5 reps...probably just over 6 min pace...of course that was for a grand total of 1/10th of a mile...haha. Note I ran 1:57.8.