Turbo today;

Warm up 15min - 50watts with 4 x 1 minute increasing intervals of 100 200 250 and 300W 

Session - 5 x (4 min at 260 watts 60-65rpm on 3 minutes rest)

Cool down - 5 minutes easy spinning, followed by some stretching

I was doing 8 lots of this instead of 5 three months ago which shows how much training for something like the marathon impacts on your cycling and vice versa.

This type of session has always been the core of the weekday cycling training. Most people call it strength-endurance which speaks for itself. There's basically a fair bit of muscle tension going on and you have to keep it going for a while. Coupled with the long weekend ride you wouldn't go far wrong with just these two. 

Most of the time I would run after this - not necessarily for that long but just to get the body used to the transition. Due to my calf pull I have backed off this.

With respect to that injury I slept last night with a night splint to stop me pointing my toes and keep the calf stretched. This is a common thing for runners to do. What you find a lot of people doing is sleeping further down the bed with their feet against the board at the bottom and so maintain flexibility of the calf/achilles when running a lot.

In evening; stretching routine followed by 1.5km easy swim.

What I use for stretching is made by a company called "trigger point therapy" it's a bit pricey but it's been brilliant over the past 5 years. Just looked at it on amazon, it's about twice the price I paid all that time ago but I guess when compared to the price of a massage it's competitive. 

http://www.tpmassageball.com/

You could the same with a tennis ball!