Thursday 9th August

Went to osteopath this arvo. She decided to look at the knee hoping she could treat it one more time and not again. She examined it, massaged it and pulled it around a bit to release any 'adhesions'. She also massaged the muscles around the knee. She wants me to start building more muscle now but I'm not to overdo it. She said "don't train as much as you've been known to". An odd comment since I don't know how she knows how much I've been known to train. 

I have another appointment with her in one month to look at my back but I'm to change the appointment to an earlier date if I get too much pain. She's not sure if she's being too optimistic about my back or not yet.

Then cycled to boxing training - after buying a snickers bar - I've been eating a lot lately and not all good food either - had TWO lunches today - perhaps my eating patterns are out of whack with these later nights I'm having to swim after boxing. Need to settle into a routine again!

Boxing 5:45 to 6:45

Good stretch - not sure how long but felt like I was able to 'feel' the stretches more tonight. The hamstrings, and little muscles int he front of my hips at the top of my quads - groin probably - felt like they needed a lot of stretching. Felt good.

Did all boxing training wearing the eye patch again. jarred my right elbow doing bag work a few times which is weird but I didn't jar it badly so I'll kepp using the eye patch. My training partners and coaches have already noticed an improvement in my distancing so I think it's worth it.

4 rounds shadow to warm up
bag work about 6 ish
floor to ceiling
more shadow

Can't remember how many rounds but all 2 minute rounds, 20-30 sec breaks

Didn't feel powerful or explosive tonight - I think the nights are all endurance workouts at the moment with swimming straight afterwards. I might need to rearrange things a bit next week to get some more power work in there.

Some resistance training:
Abs oblique crunches - 30 reps each side, normal crunches 30 reps, plank hold 1 min
All these done consecutively HURT! I need to work on this since i think abs should be stronger than that.
Back - 8 chin ups, 15 back extensions on the stand.
Above circuit 3 times then started another circuit

Lunges - 15 each side bodyweight only and 15 squats - 2 sets alternating exercises. Felt knee clicking so didn't do a third.
Tried one set of one legged squats with the ball to finish legs off - 15 each leg.

Hamstring exercise with fit ball - 15 reps - 3 sets - short rest between.

Then cycled to the pool.
Tired. Swam easy for 30 mins and felt a bit dizzyish. Had my protein shake bought at the boxing gym first but really needed some sugar. Might get into a habit of packing jelly beans for some long workouts. I guess boxing followed by a swim is similar to a long run in training time and I used to like my energy gels to keep me going after the first hour when i used to do two or three hour runs. Same principle i think.