My training log

[Dave1066]

Today, as I have been busy. I only managed to get a 4.6 mile run in. The run took me 36 minutes and 9 seconds. My average heart rate was 107bpm. I stayed in my target heart zone of 150-175bpm 55% of the time. I burnt 186 calories.

Came inside, did warm down stretches. Glass of semi skimmed milk.

[Dave1066]

Well Tuesday night I went Boxing at the gym. Which was a really good session. Really enjoyed it. Had a laugh with the instructors.

Wednesday, I did a 4.6 mile run in the morning, and about 2 hours swimming in the afternoon.

Today I got up at 6am, before work, and went for a 2 mile run. Unfortunately it is raining here. And as my boxing equipment is outside. I'm not uncovering it and ruining it. So looks like I wont be able to train tonight.

[Dave1066]

Well earlier today, I went outside and did a 4.6 mile jog. After reading Henry Coopers Tackle Boxing. I have added different exercises to my running. I now mix it up a lot more. I now will now sprint the lenth of three lamp posts (70 metres) then jog, whilst jogging I have started to include shadow boxing. Practice any punch from just a Jab, sometimes I double the Jab up, then I might do 1-2-3-2, 1-6, 1-2-5, 1-4, ect. Then for the steep hill towards the end. I did my normal interval patten sprint from one lamp post( 35 meters) to the next, back down to a jog, then sprint ect. When I got to the top of the hill. I Sprint as fast as I could running backwards from one lamp post to the next(keeping on the ball of my feet),then I would turn around jog to the next lamp post, turn back around and sprint backwards again.

Doing all this extra activites whilst running, did open my time upto 38 minutes. But then as Henry wrote, your running time over the overall distance is not important. You should still run fast, but place more importance on what you do whilst running.

PS, don't worry about looking a fool, doing shadow boxing whilst running. Its not like anybody is going to say anything!

So I came in, did warm down stretches, glass of semi skimmed milk.

[Dave1066]

Well did a nice fitness session this afternoon. Started with four two minute rounds of skipping. With 30 second rests. Saw a definate improvement in my skipping today. The strenght and stamina in my legs is definately improving. Whilst jumping with both feet at the same time. I stayed on the ball of my feet, and was skipping quite fast. Was surprised with myself and I was able to keep it up, without going wrong to often. I practiced going backwards and forwards aswell abit this time. This will be incorporated more in the future. I also still practiced doing one leg hops. Which feel slow and clumsy by comparison.

I then went on and did four two minute rounds of shadow boxing. With 30 second rests. Practicing combinations and sometimes slowing it right down. To make sure I was using right technique then very slowly increasing the pace.

I then went on to do four two minute rounds on the speedbag. With 30 second rests inbetween. Doing 12 backhand punches fast and hard then swapping hand.

I then went on and did three rounds of two minutes. With 30 second rest between rounds. I ment to do four. But got rained off. I again practiced my combinations. Including new combinations today. One of which was Henry Coopers Signature. Left jab followed by Left hook. I practiced for awhile real slow, so that I could see and feel the techniques was correct, then I gradually picked the pace up.

Then I moved my work out mat indoors, because it was raining heavy. And did my circuit training routine, once through. I no longer do Eubank style one handed push ups. But I do do Dempsey style sit-ups, and twisted sit ups.

Then I did warm down stretches, glass of milk, and herbal tea.

[Dave1066]

Well I now have a permenant full time job. So my posting here wont be on such a regular basis. That does not mean, that I'm not training. On Monday morning at 6am before work, I went for a 4.6 mile jog. During that jog I did shadow boxing on the run, interval training, running backwards, and side stepping. Using the lamp posts or tree's as distance markers.

Tuesday night I went boxing at the boxing gym. I was put into the main group. Which is very extreme fitness and boxing. Started warming up with skipping, my skipping is so good now, that I have a normal pace which is quite fast, but when the coach gives the instruction spring, I change from jumping with both legs, to actual sprinting on the spot whilst skipping. During the skipping work out, we brake it up with shadow boxing, then repeat. Then we partnered up on the pads. We started off punching a 1-2 combination, but with a twist. We start of with just 1-2, two punches in total, then drop down with your gloves on a bang out two push ups. With a fisted glove hand, makes push ups very hard. The person with the pads also had to drop down and do two push ups. Then the next time your punched a 1-2 but you repeated it again doing 4 punches in total, then drop down 4 push ups. You did this all the way to ten, then all the back down from ten to 2 punches again! Then we did the same but with punches 5-6, push ups replaced with sit ups. Upto 10 and back down from 10. Then we did punches 3-4, with the sit-ups replaced with leg thrusts all the way to ten then back down again.

Then after that we did Advanced punching combinations. One of which was 1-2-3-2. We did that combo upto twenty times, then all the way back down from twenty. I wont repeat all the combos we did. But I assure you it was to twenty and back down again.

Then to finish off. We did more strenght and stamina exercises. Burpees, press ups, sit ups, leg thrusts ect. Then warm down stretches.

Tonight I did another 4.6 mile run, mixing it all up, as written in the opening paragraph. But tonight I came in and did strenght and stamina building exercises. 25 push-ups, 25 Dempsey sit-ups, 20 Leg Thrusts, 10 Neck bridges, 14 Dorsal raises, 3 pull ups, 2 chin-ups, 10 hanging knee raises.

Warm down stretches, and glass of semi skimmed milk.

[Dave1066]

Well, last night I went to a different boxing gym. As it's much cheaper and concentrates on Amatuers. It just a supplement to my other gym. So that I get two approaches to my boxing training. To hopefully make me a better rounded boxer.

The gym I went to last night. Uses the more traditional western structure to its training. Warm up with skipping and shadow boxing. Then we shadow boxed for three rounds. Some people were actually sparring. After that we did a routine on all the different bags around the gym. After that we went what I would guess is a two mile jog. Then back in the gym and straight into circuit training, each exercise has ten reps and I did two sets. Then it was warm down stretches.

[Dave1066]

Hi, well went to the boxing gym tonight. Was a good training session. Really enjoyed it. Did the usual warm up. Of 1 round of skipping and then shadow boxing. Then we did strenght and stamina building exercises. Then we did combinations. Then warm down.

Well the gym seem to be pleased with my progress, they asked me if I wanted to become a full member. Which of course I said yes. So now I can goto three training sessions a week. At the moment though. I'm going to keep it to two sessions. My normal Tuesday night session, and a Friday night sparring clinic. Best get some decent head gear.