Went for morning jog and included semi speed work for first time. In the context of this run hard is about 70 % which is hard enough since I restricted myself to a jog recovery and never once walked or stopped.

10 min warm up
2X hard 600m with 400m recovery jog,
2X hard 400m with 200m recovery jog,
2X hard 200m with 100m recovery jog,
Cool down jog to total time just over 30 mins.

A workout like this would be insultingly easy pre-knee injury but i found the recovery time pretty short. haven't had a chance to look at HR monitor data yet but I suspect my heart rate didn't fall much between intervals. Still felt good to do first session like this since being injured 

Night boxing

Felt a bit drained - wasn't really up for being explosive so light sparring with Kristine was good. Did a little shadow to warm up (ok only one round but I'd cycled 40 mins to the gym so maybe that's not too bad??) and about 1 hour of 2 min rounds with 30 sec breaks. Breaks probably worked out to 40 secs though since I had to take my glove of stop and reset the timer each round.

Technically might have been a bit messy at times but i'm aiming to be a bit more creative and get out of my usual rut - use a few more new combos and work body and head inside and out. Was fun

Finished of with half a resistance circuit before gym closed.
Chin ups palms facing in 8 reps, back dumbell exercises as per set one to reps each hand horizontally and ten reps diagonally, 30 oblique crunches each way. All that 3 times.

Coach Arthur was there closing up the gym so I had a chance to discuss my frustration at learning his style of defence with him. He's a pretty reasonable guy. He did say he teaches only what he was taught as he's had limited exposure to other gyms and other styles but was open to the idea that I might need to do things differently.

I'm not sure either of us know how to do tings differently but I suspect improving my balance and movement will let me bring in his style of guard as a back up to other forms of evasion.

I doubt I'll ever use that sort of guard as a first line of defence though because if I can hold it up there's no back up. However if I slip of parry neatly enough I can bring my hand back to guard at the last second if I see it's not going to be successful.