A project by David Wu. This is a public calendar log keeping a record of my workouts for 18 weeks up until the Baystate Marathon on Sunday, October 20, 2019 in Lowell, MA.
Note: Injuries have nixed the training plan but the end goal is still the same. Due to an injury, the current plan is to walk it.
Note: Walk completed.
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
---|---|---|---|---|---|---|
26 | 27 | 28 | 29 | 30 | 31 | 1 |
2 | 3 | 4 | 5 | 6 | 7 | 8 |
9 | 10 | 11 | 12 | 13 | 14 | 15 |
16
Traveling |
17
5 x (1 mi jog, 5 min rest) 2 x 40 s Modified Abdominal Assault Stretch |
18
(800 m, 120 s rest), 2 x (400 m, 90 s rest), 4 x (200 m, 60 s rest), 2 x (400 m, 90 s rest), (800 m, 120 s rest) 2 x 30 s Modified Abdominal Assault Stretch |
19
Rest |
20
2 x 30 s Modified Abdominal Assault |
21
4 mi run 2 x 30 s Modified Abdominal Assault Stretch |
22
Rest |
23
On Pause |
24
On Pause |
25
On Pause |
26
On Pause |
27
On Pause |
28
On Pause |
29
On Pause |
30
On Pause |
1 | 2 | 3 | 4 | 5 | 6 |
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
---|---|---|---|---|---|---|
30 |
1
4 mi run, with breaks 2 x 30 s Modified Abdominal Assault Stretch |
2
8 x (100 m strides, 20 s rest) 400 m 2 x 1 mi run 2 x 30 s Modified Abdominal Assault Stretch |
3
Rest |
4
Break |
5
3 mi run 2 x 30 s Modified Abdominal Assault Stretch |
6
Rest |
7
8 mi run 2 x 30 s Modified Abdominal Assault Stretch |
8
Rest |
9
3 x (600 m, 200 m jog, 400 m, 200 m jog, 300 m, 200 m jog, 200 m, 200 m jog, 100 m, 400 m jog) 2 x 30 s Modified Abdominal Assault Stretch |
10
Rest |
11
(1 mi, 2:30 min rest), 2 x (800 m, 2:30 min rest), (1 mi, 2:30 min rest), 5 x 100 m stride turnarounds 2 x 30 s Modified Abdominal Assault Stretch |
12
Rest |
13
None |
14
6 mi run 2 x 30 s Modified Abdominal Assault Stretch |
15
Rest |
16
200 m jog, 8 x (400 m, 200 m jog) 1.5 mi cooldown 2 x 30 s Modified Abdominal Assault Stretch |
17
Rest |
18
None |
19
None |
20
None |
21
6 mi run 2 x 30 s Modified Abdominal Assault Stretch |
22
Rest |
23
None |
24
None |
25
None |
26
None |
27
Run to Home Base 9k |
28
Rest |
29
None |
30
20 min jog 2 x 40 s Modified Abdominal Assault Stretch |
31
Rest |
1 | 2 | 3 |
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
---|---|---|---|---|---|---|
28 | 29 | 30 | 31 |
1
None |
2
None |
3
None |
4
None |
5
2 x 40 s Modified Abdominal Assault |
6
None |
7
13 min run Injuries aggravated 30 min walk 2 x 40 s Modified Abdominal Assault Stretch |
8
2 x 40 s Modified Abdominal Assault |
9
None |
10
None |
11
32 min run Injuries aggravated |
12
None |
13
2 x 40 s Modified Abdominal Assault |
14
None |
15
None |
16
Injuries evaluated |
17
Assorted resistance band exercises |
18
20 push-ups |
19
5 pull-ups 21 push-ups Assorted resistance band exercises |
20
6 pull-ups 30 push-ups, 20 push-ups, 10 push-ups Assorted resistance band exercises 2 x 40 s Modified Abdominal Assault |
21
7 pull-ups 31 push-ups Assorted resistance band exercises 90 s plank |
22
5 pull-ups |
23
Kayaking |
24
Paddleboarding 40 push-ups |
25
Walking |
26
None |
27
Assorted resistance band exercises 45 push-ups |
28
None |
29
None |
30
Assorted assisted pull-ups, incline push-ups, tricep pushdowns with rope attachment, ez-bar curls, push-ups 2 x 40 s Modified Abdominal Assault 90 s plank |
31
None |
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
---|---|---|---|---|---|---|
1
Physical therapy band exercises |
2
Physical therapy band exercises |
3
Physical therapy |
4
45 push-ups, 25 push-ups, 15 push-ups |
5
40 push-ups, 5 x 10 push-ups 2 x 90 s plank |
6
Physical therapy |
7
1 hr elliptical 1-to-6 pull-up pyramid 2 x (1-to-10 push-up pyramid) 2 x 40 s Modified Abdominal Assault 90 s plank Stretch Physical therapy band exercises |
8
1.5 hr yoga 30 min indoor bike 3 x 10 lat pulldowns with 90 lb 3 x 20 machine shoulder presses with 40 lb 8 x 15 push-ups 2 x 40 s Modified Abdominal Assault 90 s side plank (left and right) 90 s plank Stretch |
9
1 hr yoga 10 pull-ups with rest 55 push-ups 20 min elliptical 1 min side plank (left and right) Stretch |
10
Physical therapy 2 min plank |
11
3 x 8 pull-ups with breaks and some assisted 3 x 40 push-ups 3 x 20 machine shoulder presses with 40 lb 20 min indoor bike 2 x 40 s Modified Abdominal Assault Physical therapy band exercises |
12
75 min yoga 3 x 12 lat pulldowns with 90 lb 4 x 10 machine shoulder presses with 60 lb 5 x 20 push-ups 1 hr indoor bike 2 x 40 s Modified Abdominal Assault Stretch Physical therapy band exercises |
13
1 hr yoga Physical therapy |
14
None |
15
60 pull-ups with breaks and some kipping 60, 2 x 20 push-ups 20 min elliptical 2 x 40 s Modified Abdominal Assault |
16
5 x 5 pull-ups with breaks 5 x 5 pull-ups assisted with 30 lb 2 x 40, 2 x 30, 2 x 20 push-ups 20 min elliptical 2 x 40 s Modified Abdominal Assault 90 s plank |
17
Physical therapy 3 x 5 pull-ups 40, 8 x 10 push-ups 2 min plank |
18
Rest |
19
None |
20
Physical therapy |
21
15 mi outdoor cycling |
22
66 push-ups 5 x 8 pull-ups 2 min plank |
23
None |
24
10 x 5 pull-ups 60, 50, 40, 30, 20, 10 push-ups 2 x 40 s Modified Abdominal Assault Physical therapy |
25
10, 7, 3 x 5, 3, 2 pull-ups 1-to-14 push-up pyramid 3 x 20 machine shoulder presses with 50 lb 2 x 40 s Modified Abdominal Assault 1 min side plank (left and right) 1 min plank |
26
Rest |
27
Physical therapy |
28
0.5 mi run on treadmill 15, 2 x 10, 2 x 7 pull-ups 68 push-ups 3 x 30 squats Deck of Cards Workout (Red = Push-ups, Black = Sit-ups) |
29
5 x 8 pull-ups 2 x 45 push-ups 2 min plank |
30
0.75 mi run on treadmill 17, 3 x 10, 5 x 5 pull-ups 65, 50, 25 push-ups 2 x 10 pull-ups assisted with 30 lb 2 x 40 s Modified Abdominal Assault |
1 | 2 | 3 | 4 | 5 |
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
---|---|---|---|---|---|---|
29 | 30 |
1
16, 8, 10, 8 pull-ups 60 x 1 pull-up 70 push-ups 2 x 40 s Modified Abdominal Assault 90 s plank |
2
2 mi walk on treadmill 3 x 10, 2 x 5 pull-ups 3 x 40 push-ups 2 x 40 s Modified Abdominal Assault 90 s plank 40 push-ups |
3
Physical therapy |
4
3 mi walk on treadmill 20, 3 x 7, 2 x 4, 2 x 3, 7, 10, 2 x 7, 5, 3 x 3, 7 pull-ups 77 push-ups 2 x 40 s Modified Abdominal Assault 1 min side plank (left and right) |
5
Rest |
6
None |
7
None |
8
16 pull-ups |
9
18, 2 x 11, 2 x 9, 13, 3 x 10 pull-ups 71, 2 x 40 push-ups 2 x 40 s Modified Abdominal Assault 90 s plank |
10
Rest |
11
None |
12
None |
13
2 x 45 push-ups |
14
20, 3 x 11 pull-ups 70, 3 x 45 push-ups 2 x 40 s Modified Payne Abs 90 s plank |
15
4 x 14 pull-ups 4 x 45 push-ups 2 x 40 s Modified Abdominal Assault 90 s plank |
16
None |
17
None |
18
None |
19
None |
20
Baystate Marathon |
21 | 22 | 23 | 24 | 25 | 26 |
27 | 28 | 29 | 30 | 31 | 1 | 2 |