Workout of the Day

« June 30, 2025 »

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
549	J.R. Tarabocchia	43	Portland, OR	USA		4,432	2:08.6
552	David Parsons	65	Yorkshire Dales	GBR	The Diamonds (Over Sixties Erging Group)	4,431	2:08.6
552	Thomas Sprouse	51		USA		4,431	2:08.6
552	Claudio Soares	34		BRA		4,431	2:08.6
555	Jeffrey Kempf	38	FL	USA		4,430	2:08.6
556	Madeline Dougherty	-		USA		4,429	2:08.6
557	Matt Wagley	45		USA		4,428	2:08.7
557	Travis Coleman	54	South Grafton, MA	USA		4,428	2:08.7
559	Willem de Gouw	60		NED		4,427	2:08.7
559	Ian McGriff	42		USA		4,427	2:08.7
561	Kath Logan	55		AUS		4,426	2:08.7
561	Herb Tarbous	67	Bonita Springs, FL	USA		4,426	2:08.7
563	Gerrie Kruger	61		RSA	The Diamonds (Over Sixties Erging Group)	4,425	2:08.8
564	Scott Goldyn	43		USA		4,423	2:08.8
565	Tim Kiss	51	Egham	GBR		4,422	2:08.9
566	Lon Olsen	60		USA		4,421	2:08.9
567	Alexander Derksen	52		NED		4,420	2:08.9
568	Bill Hughes	68	OH	USA		4,419	2:08.9
568	Chris Webb	40	VA	USA		4,419	2:08.9
570	Dave Hewer	43		GBR		4,417	2:09.0
571	Jen Burford	48	Port Hope, ON	CAN		4,416	2:09.0
572	Ryan Zimmerman	38		USA		4,412	2:09.1
573	Natasha F	-		GBR		4,411	2:09.2
573	Michael Dörffler	45		GER		4,411	2:09.2
575	Willem Hage	73	Almere	NED		4,409	2:09.2
575	Nigel Beagarie	72		GBR		4,409	2:09.2
575	Joshua Curtis	49		USA		4,409	2:09.2
578	Frank Johanns	53	Waren (Müritz)	GER		4,408	2:09.3
578	Paul Brown	71	Pett, East Sussex	GBR		4,408	2:09.3
578	Stef Ferloni	48		FRA		4,408	2:09.3
581	John Lawless	54		IRL		4,404	2:09.4
582	Flemming Abrahamsen	56		DEN		4,402	2:09.4
582	Stephen Hebert	53	Mechanicsburg, PA	USA		4,402	2:09.4
584	Kirk Paff	50	Dumfries, VA	USA		4,401	2:09.5
584	Adam Caldarelli	54		USA		4,401	2:09.5
586	Bjoern Warner	45		GER		4,399	2:09.5
587	Andrew Mullins	34		USA		4,398	2:09.6
588	David Soley	60		GBR		4,397	2:09.6
589	Tom Goodman	43		GBR		4,396	2:09.6
589	J B	51		GBR		4,396	2:09.6
589	Marissa Albright	49	Cincinnati, OH	USA		4,396	2:09.6
592	Carla Gelderblom	37		NED		4,395	2:09.6
592	Michal Horszowski	45		POL		4,395	2:09.6
592	Ryan Bruce	52		USA		4,395	2:09.6
595	Ruud Duivis	62		NED	The Diamonds (Over Sixties Erging Group)	4,394	2:09.7
595	Steve Welch	60		USA		4,394	2:09.7
597	Erica Schuler	42		USA		4,393	2:09.7
598	Michael Kuhnsman	55	Bremerton, WA	USA		4,387	2:09.9
598	Matthew Biggar	48	Ajax, ON	CAN		4,387	2:09.9
600	David Rigutto	57		CAN		4,386	2:09.9