Intervals

Wednesday I did another Rock run/swim. The total was 3.3 miles running and another 1/2 mile swim. The sound was teeming with jelly fish, so I went a little slow on the way back in (I swam fast going out - ignorance is bliss). Today I did 10x400 intervals at an average of 1:24/400 (or 6:15/mile). I'm thinking I should try and get some 'serious' runs in befor the Tarzan Brown run. Lets see if this works:

• Next week (last week of Sept): 6x800, Rock, 6 miler.
• 1st week of Oct.: 3x 1mile, Rock, 10 miler.
• 2nd week of Oct.: 10x400, Rock, 6 miler.
  
• 3rd week of Oct.: 8x600, Tempo, 6 miler.
  
• 4th week of Oct.: 3x 1mile, Tempo, 10 miler.
  
• 1st week of Nov.: taper for TB.

Intervals should be run ~6:10 - 6:30, Tempo runs ~ 7:10 - 7:30 and 'long' runs ~7:50.
If I cheat and count the Rock runs as 7-milers (4 by land, 3 by sea, using the conversion 0.5 in water ~ 3 miles running), then that gives total mileage of: 18 this week and next, then, 22, 18, 15 and 19. Sounds like a plan.