Day-to-Day Training Schedule     

Date Time Exercise
3/5/04 am
pm		 1 Hr Weights – Chest
1 Hr Hillwalk & 2 Mile Run
4/5/04 pm 1 Hr Racquetball
5/5/04 am
pm		 1 Hr Weights – Arms
1 Hr Stairclimber & 2 Mile Run
6/5/04 pm 1 Hr EFX Crosstrainer
7/5/04 am
pm		 45 Mins Weights – Back & Legs
15 Mins Rolling Stairs & 1 Hr Squash
9/5/04 am
pm		 30 Mins Mountain Biking (Puncture!)
5.8 Mile Run
10/5/04 pm 1 Hr Weights – Chest / 1 Hr Hillwalk & 2 Mile Run
11/5/04 pm 30 Mins Weights – Arms & 1 Hr Squash
12/5/04 pm 1 Hr Weights – Arms & Chest / 1 Hr EFX Crosstrainer
14/5/04 am 45 Mins Weights – Back / 1 Hr Stairclimber
15/5/04 am 2 Hrs Mountain Biking
17/5/04 am
pm		 1 Hr Weights – Chest & Legs
45 Mins Squash & 1 Hr Hillwalk
18/5/04 pm 1 Hr Racquetball
19/5/04 am
pm		 1 1/2 Hr Weights – Arms & Legs
1 Hr EFX Crosstrainer & 2 Mile Run
22/5/04 pm 145 Mins Weights – Back & 45 Mins Stairclimber
23/5/04 am 12 Hrs Mountain Biking
26/5/04 pm 1 Hr Run & 40 Mins Squash
27/5/04 pm 1 Hr EFX Crosstrainer & 30 Mins Weights – Back
28/5/04 pm 1 Hr Stairclimber & 45 Mins Weights – Arms
1/6/04 pm 1 Hr Hillwalk & 1 Hr Racquetball
2/6/04 pm 1 Hr EFX Crosstrainer & 1 Hr Weights – Chest
3/6/04 pm 1 1/2 Hrs Weights – Arms & 30 Mins Running
5/6/04 pm 1 Hr Squash & 1 Hr Weights – Back / Arms
6/6/04 am 1 1/2 Hrs Mountain Biking
7/6/04 pm 1 Hr Hillwalk & 1 Hr Weights – Chest
8/6/04 pm 1 Hr Squash & 1 Hr EFX Crosstrainer
10/6/04 pm 1 1/2 Hrs Soccer
11/6/04 pm 1 Hr Weights – Arms
14/6/04 pm 50 Mins Squash & 1 1/4 Hrs Weights – Chest / Back
15/6/04 pm 8 Mile Run
16/6/04 pm 1 Hr Weights – Arms / 1 Hr Stairclimber
17/6/04 pm 1 1/2 Hrs Soccer
18/6/04 pm 1 Hr 20 Mins Weights – Chest & Arms
20/6/04 am 1 1/2 Hrs Soccer
21/6/04 pm 5 Mile Run / 50 Mins Squash & 30 Mins Weights – Arms
22/6/04 pm 5 Mile Run & 1 Hr Weights – Chest & Back
23/6/04 pm 3 Mile Run & 1/2 Hr Weights – Arms
24/6/04 pm 3/4 Hr Soccer
25/6/04 pm 12 Mile Bike Ride & 5.6 Mile Run
27/6/04 am
pm		 1 1/2 Hrs Soccer
1 Hr Weights – Chest
28/6/04 pm 20 Mins Weights – Arms & 1 Hr EFX Crosstrainer
30/6/04 pm 1 Hr Run – 7 1/2 Miles
1/7/04 pm 1 1/2 Hrs Soccer
6/7/04 pm 1 Hr Weights – Chest & 4 Mile Run
7/7/04 pm 17 Mile Bike Ride
8/7/04 am
pm		 17 Mile Bike Ride
1 1/2 Hrs Soccer
9/7/04 pm 1 Hr Weights – Arms
13/7/04 pm 1 Hr Weights – Back / 7 Mile Run
15/7/04 pm 45 Mins Weights – Chest & 1 1/2 Hrs Soccer
19/7/04 pm 1 Hr Weights – Arms
20/7/04 pm 1 Hr Weights – Back
21/7/04 am 6 Mile Run
22/7/04 am
pm		 6 Mile Run
1 1/4 Hrs Soccer
23/7/04 pm 4 Mile Run
25/7/04 am 12 Mile Bike Ride
26/7/04 am
pm		 6 Mile Run
45 Min Squash
27/7/04 am
pm		 6 Mile Run
1 Hr Soccer
29/7/04 am 6 Mile Run
2/8/04 am 6 Mile Run
3/8/04 am
pm		 6 Mile Run
45 Min Squash
4/8/04 am 6 Mile Run
5/8/04 am 6 Mile Run
8/8/04 am 2 Hrs Mountain Biking
9/8/04 pm 45 Mins Squash & 45 Min Run – 6.5 Miles
10/8/04 am 6 Mile Run
11/8/04 am 6 Mile Run
13/8/04 am 45 Mins Weights – Chest
15/8/04 am 12 Mile Run
16/8/04 am 45 Mins Weights – Arms
17/8/04 pm 30 Mins Weights – Misc, 45 Mins Racquetball & 1 Hr Soccer
18/8/04 am
pm		 40 Mins Weights – Legs & back
45 Mins EFX Crosstrainer
19/8/04 am 45 Mins Weights – Legs & chest
23/8/04 am
pm		 45 Mins Weights – Legs & Arms
4 Mile Run
24/8/04 am 45 Mins Weights – Legs & Misc
25/8/04 am 45 Mins Weights – Legs & Back
26/8/04 am
pm		 45 Mins Weights – Legs & Chest
1 1/4 Hrs Soccer
29/8/04 am 2 1/2 Hrs Kayaking
30/8/04 am 6 Mile Run
31/8/04 am
pm		 45 Mins Weights – Chest & legs
3 1/2 Mile Run
8/9/04 am 6 Mile Run
9/9/04 pm 4 Mile Run
12/9/04 pm 8 1/2 Mile Run
13/9/04 pm 45 Mins Stairclimber, 30 Mins Weights & 45 Mins Squash
14/9/04 am 45 Mins Stairclimber
15/9/04 am
pm		 45 Mins Cross Trainer
15 Mile Run
16/9/04 pm 1 1/2 Hrs Soccer
17/9/04 am 45 Mins Gym
19/9/04 am
pm		 1 1/2 Hrs Mountain Biking – Oleta
50 Mins Squash
20/9/04 am
pm		 45 Mins Weights
1 Hr Stairclimber
21/9/04 am
pm		 45 Mins Cross Trainer
1 Hr Soccer
22/9/04 am
pm		 45 Mins Weights – Legs & Back
10 Mile Run
23/9/04 pm 1 Hr Soccer
24/9/04 am 45 Mins Weights – Chest
28/9/04 am
pm		 45 Mins Stairclimber
6.4 Mile Run
29/9/04 am 45 Mins Cross Trainer
30/9/04 am
pm		 45 Mins Stairclimber – Ankle weights
6.4 Mile Run
1/10/04 am 45 Mins Weights – Misc
3/10/04 am
pm		 1 1/2 Hrs Mountain Biking – Markham
12.8 Mile Run
4/10/04 am 45 Mins Weights – Misc
5/10/04 am
pm		 45 Mins Stairclimber – Ankle weights
1 1/2 Hrs Soccer
6/10/04 am 45 Mins Cross Trainer
7/10/04 am
pm		 45 Mins Stairclimber – Ankle weights
1 1/2 Hrs Soccer
10/10/04 pm 10.8 Mile Run
11/10/04 am 45 Mins Weights – Chest & Arms
12/10/04 am 45 Mins Stairclimber – Ankle weights
13/10/04 am 45 Mins Stairclimber – Ankle weights
14/10/04 am 45 Mins Stairclimber – Ankle weights
15/10/04 pm 6.4 Mile Run
16/10/04 am 30 Mins Weights – Misc
17/10/04 am
pm		 Kayaking
15 Mile Run
19/10/04 am
pm		 45 Mins Stairclimber – Ankle weights
1 Hr Soccer
20/10/04 am 45 Mins Stairclimber – Ankle weights
21/10/04 pm 23.25 Miles biking
22/10/04 am 27 Miles biking
23/10/04 am 6.4 Mile Run
24/10/04 pm 10.8 Mile Run
25/10/04 pm 22 Miles biking
26/10/04 am
pm		 45 Mins Weights – Arms & Chest
23.25 Mile biking
27/10/04 pm 30 Miles biking
28/10/04 am 45 Mins Stairclimber – Ankle weights
29/10/04 pm 6 Mile Run
31/10/04 am
pm		 45 Min Weights – Misc
15.4 Mile Run
1/11/04 pm 45 Mins Weights – Arms & Chest
2/11/04 am
pm		 45 Mins Weights – Misc
45 Mins Stairclimber – Ankle weights
3/11/04 am 45 Mins Stairclimber – Ankle weights
4/11/04 am 45 Mins Stairclimber – Ankle weights
6/11/04 pm 6.4 Mile Run
8/11/04 am
pm		 28 Miles Biking
8.2 Mile Run
9/11/04 pm 45 Mins Stairclimber – Ankle weights & 1 1/2 Hrs Weights
10/11/04 am 27 Miles biking & 45 Mins Weights – Shoulders & Back
11/11/04 am
pm		 45 Mins Stairclimber – Ankle weights
30 Mins Precor & 1 Hr Weights – Shoulders
12/11/04 am 45 Mins Weights – Arms
14/11/04 am 13.1 Mile Run (Palm Beach 1/2 Marathon – 1h34m17s)
17/11/04 pm 13.2 Mile Run (1h36m)
18/11/04 am 45 Mins Weights – Chest
19/11/04 am 45 Mins Stairclimber – Ankle weights
20/11/04 pm 1 Hr EFX Crosstrainer
21/11/04 pm 10.6 Mile Run
22/11/04 am 45 Mins Weights – Back & Arms
23/11/04 am 45 Mins Stairclimber – Ankle weights
30/11/04 am 45 Mins Stairclimber – Ankle weights
1/12/04 am 45 Mins Stairclimber – Ankle weights
2/12/04 am 45 Mins Stairclimber – Ankle weights
3/12/04 am 45 Mins Stairclimber – Ankle weights
4/12/04 pm 1 Hr Weights – Chest & Arms / 1 Hr EFX Crosstrainer
5/12/04 am 38 Miles Biking
6/12/04 am 45 Mins Stairclimber – Ankle weights 10lbs
7/12/04 am 13.2 Mile Run
8/12/04 pm 1 Hr Weights – Misc
9/12/04 am 45 Mins Stairclimber – Ankle weights 10lbs
12/12/04 am 50 Miles Biking
13/12/04 pm 1 Hr Hillwalk
14/12/04 pm 13.5 Mile Run
15/12/04 am 45 Mins Stairclimber – Ankle weights 10lbs
16/12/04 pm 45 Mins Stairclimber – Ankle Weights 10lbs & 1 Hr Weights
17/12/04 am 45 Mins Stairclimber – Ankle weights 10lbs
18/12/04 am 1 Hr Hillwalk – Ankle Weights 10lbs
19/12/04 am 36 Miles Biking
20/12/04 am 1 Hr Hillwalk – Ankle Weights 10lbs
21/12/04 pm 1 Hr Hillwalk – Ankle Weights 10lbs
22/12/04 am 1 Hr Hillwalk – Ankle Weights 10lbs
25/12/04 pm 7 Mile Run
26/12/04 pm 8 Mile Run
27/12/04 am 6 Mile Hike – Ankle Weights 10lbs
29/12/04 am 45 Mins Stairclimber – no hands
31/12/04 am 1 Hr Hillwalk – Ankle & Body Weights 50lbs
1/1/05 am 1 Hr Hillwalk – Ankle & Body Weights 50lbs
2/1/05 pm 12.8 Mile Run
3/1/05 am 1 Hr Stairclimber – Ankle Weights 10lbs
4/1/05 pm 1 Hr Hillwalk – Ankle & Body Weights 50lbs
6/1/05 am
pm		 6.4 Mile Run
1 Hr Stairclimber – Ankle Weights 10lbs
7/1/05 pm 1 Hr Hillwalk – Ankle & Body Weights 50lbs
8/1/05 am 1 1/2 Hrs Mountain Biking
9/1/05 pm 19.2 Mile Run
10/1/05 pm 3 Mile Run
11/1/05 am 1 Hr Stairclimber – Ankle Weights 10lbs
12/1/05 am 1 Hr Stairclimber – Ankle Weights 10lbs
13/1/05 pm 1 Hr Hillwalk – Ankle & Body Weights 50lbs
14/1/05 am 1 Hr Stairclimber – Ankle Weights 10lbs
16/1/05 pm 13.3 Mile Run
17/1/05 am 1 Hr Stairclimber – Ankle Weights 10lbs
18/1/05 am 1 Hr Stairclimber – Ankle Weights 10lbs
21/1/05 pm 8 Mile Run
25/1/05 am
pm		 6.4 Mile Run
1 Hr Weights
26/1/05 am 6.4 Mile Run & 1 Hr Weights
27/1/05 am 6.4 Mile Run
30/1/05 am 26.2 Mile Run (Miami Full Marathon – 3h29m)
1/2/05 am 1 Hr Hillwalk – Ankle Weights 10lbs
2/2/05 am 1 Hr Hillwalk – Ankle Weights 10lbs
4/2/05 All Day Mt Washington & Presidential Traverse
5/2/05 All Day Mt Washington & Presidential Traverse
6/2/05 All Day Mt Washington & Presidential Traverse
7/2/05 am 1 Hr Weights – Misc
8/2/05 pm 1 Hr Hillwalk – Ankle Weights 10lbs & 1/2 Hr Weights
9/2/05 pm 1 Hr Hillwalk – Ankle Weights 10lbs & 1/2 Hr Weights
10/2/05 am 1 Hr Weights – Legs & Back
11/2/05 am 1 Hr Stairclimber – Ankle Weights 10lbs
14/2/05 am 1 Hr Stairclimber – Ankle Weights 10lbs & 1/2 Hr Weights
15/2/05 am 1 Hr Stairclimber – Ankle Weights 10lbs
16/2/05 am 1 Hr Hillwalk – Ankle Weights 10lbs
17/2/05 am 1 Hr Weights – Legs & Back
18/2/05 am 1 Hr Hillwalk – Ankle Weights 10lbs
21/2/05 am 1 Hr Hillwalk – Ankle Weights 10lbs
22/2/05 am 1 Hr Hillwalk – Ankle Weights 10lbs
23/2/05 am 1 Hr Hillwalk – Ankle Weights 10lbs
24/2/05 am 1 Hr Hillwalk – Ankle Weights 10lbs
25/2/05 am 1 Hr Weights – Legs & Back
28/2/05 am
pm		 1 Hr Weights – Legs & Upperbody
3 Mile Run
1/3/05 am
pm		 1 Hr Weights – Legs & Upperbody
3 Mile Run
2/3/05 am
pm		 1 Hr Weights – Legs & Upperbody
3 Mile Run
3/3/05 am
pm		 1 Hr Weights – Legs & Upperbody
3 Mile Run
4/3/05 am 1 Hr Weights – Legs & Upperbody
5/3/05 pm 3.7 Mile Run
7/3/05 am 1 Hr Stairclimber – Ankle Weights 10lbs
8/3/05 am 1 Hr Weights – Legs & Upperbody
9/3/05 am 1 Hr Stairclimber – Ankle Weights 10lbs
10/3/05 am 1 Hr Weights – Legs & Upperbody
11/3/05 am 1 Hr Weights – Legs & Upperbody
14/3/05 am 1 Hr Weights – Legs & Upperbody
15/3/05 am 1 Hr Weights – Legs & Upperbody
18/3/05 pm ****** E V E R E S T    D E P A R T U R E ******
Designed by Wayne Morris, updated 2026