I went down to clovelly beach today for my first solo water running effort. The first thing that I have noticed is that it is much harder to get my heart rate up in the freezing cold ocean water than it is in the heated hydro pool. I think it is just a matter of doing the intervals for longer - but will check with the physio.
My session was loosely based on what I'd done in the pool plus some straight water running.
10 mins easy 'running', 5 mins of intervals, 5 mins regular 'running', 5 mins intervals, 5 mins regular, 5 mins intervals and then 10 mins of slightly faster regular 'running' took me to 45 minutes. I was a little bit tender (niggly again) in the left SI joint but that went away after a little while and now I feel good.
We are looking at the USA lonely planet now to plan a couple of weeks after New York this year!