24/11/2016:
Conditioning: LISS
Fasted cardio session. 10.7km run, average HR 166bpm, 55:08 total. Focused on keeping HR low for first half of the run, or first 6km. In order to keep my HR down I find I usually need to run slower than my comfortable pace. On the leg back home for the last few km decided to pick my pace up and just cruise at what I felt was a good running speed. My HR went to sitting around the 170bpm mark, approaching 180 on a slight uphill section. Difference in split pace when focusing on going a bit slower would have been 5:30ish vs 5:00ish per km when going a bit quicker. Pretty happy with that effort before breakfast though.
Muay Thai:
I don't usually train on Thursdays, but turned up tonight anyway. Wound up running the session. Warmed everyone up with a round of star jumps, a round of shadow, a round of star jumps with calisthenics added in at random intervals, and another round of shadow. From there, moved onto some drills using the left kick to intercept an incoming opponent and off balance or attack them. After three rounds of that, 5 rounds of pad work, followed by 5 rounds of bag work. After that, 5 x 4-minute rounds of sparring, rotating to a new partner every round. Cashed out with 50 push-ups, 50 straight-leg sit-ups, 50 leg raises, and 100 running knees. For the couple of boys who are matched to fight, finished them with some sets of sprints, and then 3 sets of 20 kicks per leg, taking turns holding the heavy bag for each other.
Nutrition:
Double training days and fight training days mean extra carbs. 300g carb allowance today, plus usual 175g protein and 75g fat. Weight in the AM upon waking was 73.2kg- lightest I've been since March. Decided to allow for some of my intake to come from a good beer tonight. My coach has a penalty for alcohol- every drink eats into an additional 10g of both carbs and fats, plus whatever is in the drink itself. Less food for me but fuck it, it was worth it after training tonight.