3-4/02/10

Sorry I haven't posted for the past two days, I'm not even sure how I ended up so busy but I've barely been on the computer. On Wednesday I did my first ever tempo run, I went into it feeling quietly confident, how wrong was I!!! It was one of the toughest runs yet, I don't know if it's because I took my intervals a bit fast on Monday or if it's down to the fact that the slow base building running I'd been doing can lower your pace temporarily but I could not keep pace. My average heart rate for the fast portion of the run was 178 and my highest was 188, tough!! I hope I do better next time it comes up in the schedule!

03/02/01
AM - Tempo Run
1 mile easy prescribed pace of 10.11 ran at 10.23 (included running up a flight of stairs which I guess must have slowed me down cause I was on track until then, finished the mile right after)
3 miles at short tempo pace prescribed pace of 8.36, I ran at 8.48 per mile
1 mile easy again, prescribed pace of 10.11, I ran a little faster at 10 minute pace, it didn't feel like I was pushing it too much and I just wanted to get home!

PM
Isometric punches x4 sets Jab/Straight/L.hook/R.uppercut
Push-ups 5x12
Wrist curls 5kg 3x20
Reverse wrist curls 1kg 2x30
Uneven wrist curls 0.5kg 3x20
Core work - 15minutes

04/02/10
Boxing - 2hrs
Warm up - 10 minutes jogging/ stretching

Skipping - 6 x 2min

Heavy bag - 9 x 2min

Power circuit - 20s each station/ 2 rounds

• Bench dips
• Db punches
• Box step ups
• Mountain climbers
• MB Slams
• Shadowboxing
• Military press
• Sit ups with a twist
• DB Shrugs
• Push ups
• Full jumping jacks
• Upright rows
• Leg raises

Cool down - 10 minutes stretching
included 47 push-ups

I have a 6 mile slow run planned today so I'll be back later!