Workout of the Day

« November 10, 2024 »

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1099	Amanda Koziol	29		USA		3,237	2:28.2
1102	Vital Segers	52		BEL		3,236	2:28.3
1103	Mike Montgomery	52		USA		3,232	2:28.5
1104	Em Holdway	49		USA	Darkhorse Rowing	3,230	2:28.6
1105	Sharon Weaver	56		USA		3,228	2:28.6
1106	Ryan Perry	50		USA		3,226	2:28.7
1106	Michael Reeves	40		USA		3,226	2:28.7
1108	현국 박	46		KOR		3,224	2:28.8
1108	Chris Ashcraft	41	Pensacola, FL	USA		3,224	2:28.8
1110	Mary Ellen Palko	59	MD	USA	The Diamonds (Over Sixties Erging Group)	3,222	2:28.9
1111	David Frazier	62		USA		3,221	2:29.0
1111	Raymond Meade	47		USA		3,221	2:29.0
1113	Rick Schoeberlein	54	Rochester, NY	USA		3,219	2:29.1
1113	Lisa Godwin	42		USA		3,219	2:29.1
1115	Caleb Richardson	49		USA		3,215	2:29.3
1116	Jane Meyer	44		AUS		3,211	2:29.4
1117	Tracey Adams	70	Carmel, CA	USA	The Diamonds (Over Sixties Erging Group)	3,207	2:29.6
1117	Dustin Poetzscher	42		USA		3,207	2:29.6
1119	Kathryn Faull	39		USA		3,205	2:29.7
1120	Beate Niebergall	62	Bad Kreuznach	GER		3,204	2:29.8
1121	Sven Frerichs	41		GER	German Navy	3,202	2:29.9
1121	Madeleine Said	67	Huntington Beach, CA	USA	The Diamonds (Over Sixties Erging Group)	3,202	2:29.9
1123	Patrick Dunne	74	Fairfax, VA	USA	U.S. Navy Veteran	3,199	2:30.0
1123	Andrew Waterhouse	39		USA		3,199	2:30.0
1125	Martin Giroux	67	Montreal, QC	CAN		3,196	2:30.1
1126	Benjamin Leiber	41		GER		3,195	2:30.2
1127	Tanya Ruttenberg	58		USA	Baltimore Community Rowing	3,192	2:30.3
1128	William Given	34		USA		3,191	2:30.4
1129	Dave Brown	61	WA	USA		3,188	2:30.5
1130	JWin Mui	29		USA		3,186	2:30.6
1131	Lena Janosch	38		GER	GERMAN Rowers and FRIENDS United	3,185	2:30.7
1131	Kirsty Nicholson	39	Glasgow	GBR		3,185	2:30.7
1131	Jim Sandlin	57		USA	Regatta Fitness	3,185	2:30.7
1134	Gary Kennedy	56		GBR		3,183	2:30.8
1135	Ralf E	61	Kevelaer	GER		3,176	2:31.1
1136	Josh Cohen	59		USA		3,174	2:31.2
1136	Ane Medawar	62		USA		3,174	2:31.2
1138	Thomas Perr	46	Trumau	AUT		3,173	2:31.2
1138	Geraldine Tweer Broadbent	70	Pipersville, PA	USA	The Diamonds (Over Sixties Erging Group)	3,173	2:31.2
1140	Katharina Tran	43	HCMC	VIE		3,171	2:31.3
1141	Toni Quimby	50		USA		3,164	2:31.7
1142	Suzanne Hixson	65		USA		3,161	2:31.8
1143	Jacqueline Ketchum	-	TX	USA	U.S. Navy	3,158	2:31.9
1144	Nancy Liashek	43		USA		3,156	2:32.0
1145	Robin Yoder	62		USA		3,155	2:32.1
1146	Stephen Valenti	37	MI	USA		3,153	2:32.2
1146	Larry Heidkamp	70	Columbia, TN	USA		3,153	2:32.2
1146	Brice M	13		USA		3,153	2:32.2
1149	Vivian Akkermans	60		AUS		3,148	2:32.4
1149	Kaile Ferguson	34	Boulder , CO	USA		3,148	2:32.4