import Data.List

-- Converts the data from the Royal Canadian Air Force's "5BX" exercise program
-- into a list of daily exercise instructions.

-- From "The Hacker's Diet", http://www.fourmilab.ch/hackdiet/www/subsection1_2_5_0_3.html
ladder = [
    (1, 2, 3, 4, 2, 1, 30),
    (2, 3, 4, 5, 3, 1, 65),
    (3, 4, 6, 6, 3, 2, 20),
    (4, 6, 7, 8, 4, 2, 50),
    (5, 7, 9, 9, 5, 3, 0),
    (6, 8, 10, 10, 6, 3, 30),
    (7, 10, 11, 12, 7, 3, 55),
    (8, 12, 13, 14, 8, 4, 5),
    (9, 14, 15, 16, 9, 4, 25),
    (10, 16, 16, 18, 11, 4, 50),
    (11, 18, 18, 20, 12, 4, 70),
    (12, 20, 20, 22, 13, 5, 15),
    (13, 23, 21, 25, 15, 5, 30),
    (14, 25, 23, 27, 16, 5, 50),
    (15, 28, 25, 30, 18, 5, 65),
    (16, 14, 10, 12, 9, 4, 40),
    (17, 15, 11, 14, 10, 4, 55),
    (18, 16, 12, 16, 11, 5, 0),
    (19, 18, 13, 17, 12, 5, 15),
    (20, 19, 14, 19, 13, 5, 30),
    (21, 21, 15, 21, 14, 5, 45),
    (22, 22, 16, 23, 15, 5, 60),
    (23, 24, 17, 25, 16, 5, 70),
    (24, 25, 18, 27, 17, 6, 10),
    (25, 27, 20, 29, 18, 6, 20),
    (26, 29, 21, 31, 19, 6, 30),
    (27, 31, 23, 33, 20, 6, 40),
    (28, 33, 24, 36, 21, 6, 50),
    (29, 34, 26, 38, 22, 6, 60),
    (30, 36, 28, 40, 23, 6, 65),
    (31, 38, 29, 43, 24, 7, 0),
    (32, 40, 31, 45, 25, 7, 5),
    (33, 43, 33, 48, 26, 7, 10),
    (34, 45, 35, 51, 27, 7, 15),
    (35, 47, 37, 54, 28, 7, 15),
    (36, 49, 39, 56, 29, 7, 20),
    (37, 51, 41, 59, 30, 7, 20),
    (38, 54, 43, 62, 31, 7, 20),
    (39, 56, 46, 65, 32, 7, 25),
    (40, 59, 48, 68, 33, 7, 30),
    (41, 61, 50, 72, 34, 7, 30),
    (42, 64, 53, 75, 35, 7, 30),
    (43, 66, 55, 78, 36, 7, 35),
    (44, 69, 58, 81, 37, 7, 35),
    (45, 72, 61, 85, 38, 7, 35),
    (46, 74, 64, 88, 39, 7, 50),
    (47, 77, 66, 92, 40, 7, 50),
    (48, 80, 69, 96, 41, 7, 50)]

-- Create a list of formatted strings
type Rung = (Integer, Integer, Integer, Integer, Integer, Integer, Integer)
type Ladder = [Rung]
formatLadder :: Ladder -> [String]
formatLadder = map printRung
        where
                printRung (rung, bend, sitUp, legLift, pushUp, runJumpSets, extraSteps) =
                        show bend ++ " bends, " ++ show sitUp ++ " sit-ups, " ++ show legLift ++ " leg lifts, " ++
                        show pushUp ++ " push-ups, " ++ show runJumpSets ++ " run/jump sets, " ++ show extraSteps ++ " extra steps"

-- Repeat each element 7 times - once for each day of the week
dailyInstructions = concat (map (replicate 7) (formatLadder ladder))

-- Save to a file
main :: IO ()
main = do
        writeFile "c:/stuff/ladder.txt" (unlines dailyInstructions)