24/06 Focus: Hal Higdon Practice week Day 1

Have decided to do a combination of Hal Higdon and Jeff Galloway.
Higdon for the program, Galloway for the process ( run/ walk combo).
am having a "practice week " to make sure I can manage the load.
Going to do Novice 2 with slightly higher mileage.
If I feel I can add a session I will upgrade to Intermediate 1.
Today I did "Cross Training".
30 mins Bike (the sit down one)- 11.76 kms
15 mins row 2.61 kms
Tomorrow 3 mile run.