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  • 16 miles
  • 00:59 time
  • 1521 calories
  • 5 workouts
  • This Week time period


  1. FIT
    blah Shoulders and Core 4 Lunch

    Dumbbell Lateral Raises-3sets 10reps
    Standing Shoulder Presses-3sets 5-7reps
    Dumbbell Shrugs-3sets 20reps
    Dumbbell Front Delt Raises-3sets 5reps
    Seated Single Arm Press-3sets 10reps
    Upright Barbell... read more

  2. RUN
    blah Not Feeling It This Morning R... 3 mi

    This was a one of those mornings I was not feeling it. I didn't want to get up. I fell back to sleep then woke up said lets go. Wasn't a good run but I got out there. I would have felt... read more

    • Rob P.

      Careful for 'junk miles'! Go for a swim or bike ride instead!

      about 3 hours ago Like

  3. FIT
    alright Back Squats

    Just Back Squats...working on form and using more load.
    6sets from light to heavy and back down

  4. VELO
    Stationary Bike 10 mi 00:30 20.3mph pace

    Tempo ride.

  5. RUN
    am run 3 mi 00:29 09:43 pace

    Short run before church. I got in some hill repeats during the run. Then ruined everything with a family outing at iHop....LOL!!!! I will be better tomorrow..I hope.

  6. VELO
    alright Core Work 00:15:00

    Got in some core work and mixed in some sprint intervals on the mill at another 15%incline. Hitting Hanging Knee lifts, stability Ball crunches, then hitting the sprints.

  7. VELO
    Stationary Bike 10 mi 00:30 20.0mph pace

    Why I do the bike? It allows me to really get in some miles and push my legs at the same time. It allows me to really think about what I'm going to do that day. Also the treadmills are some... read more

  8. RUN
    alright Early Morning 3 3 mi 00:30 10:00 pace

    My first run of the week and it's Friday! Not bad this morning, somewhat cool chill run. Here's to another week and now into another weekend. Have a great all!

  9. FIT
    Treadmill uphill sprints 00:30

    15% incline sprint for 20-30secs rest for 20-30secs


    • Jon D.
      Jon D.

      That's a heck of an incline. Very impressive treadmill session, Charles!

      6 days ago Like

  10. VELO
    good Stationary Bike 10 mi 00:30 20.0mph pace

    Trying to get the legs back from yesterday. Short lunch!

  11. FIT
    good Leg Day

    Back Squats and Kettlebell Swings
    Stiff Leg Dead Lifts and Leg Ext
    Single Leg Press and Single Calf Leg Ext

    All with 3sets and 10reps

  12. RUN
    good Herndon Va W&OD Trail 3.15 mi 00:31 09:48 pace

    Great a.m. run on the trail.