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
650	Marc Mespelli	60	Upton, MA	USA		4,328	2:11.7
650	Michael Penza	49	Webster, NY	USA		4,328	2:11.7
653	Helen Roff	51		SIN		4,324	2:11.8
653	Leonard Wagner	28		GER		4,324	2:11.8
655	Paul Brooks	60	Eastbourne	GBR		4,323	2:11.8
655	Chris Bennett	61		GBR		4,323	2:11.8
655	Jadah Chatterton-Richmond	41		USA		4,323	2:11.8
658	Toby Field	52	Bedford, NS	CAN		4,322	2:11.8
658	Tamás Gálfi	29		HUN		4,322	2:11.8
660	David Brown	55		USA		4,321	2:11.9
661	Soohyun Kim	42		KOR		4,316	2:12.0
662	flexi bug	60		SUI		4,315	2:12.0
663	Josephine Jones	25		GBR		4,314	2:12.1
664	Thomas Zydel	42	Richmond, VA	USA		4,313	2:12.1
665	Toni Muff	60		SUI	The Diamonds (Over Sixties Erging Group)	4,312	2:12.1
666	Sam Cocking	32		GBR		4,311	2:12.2
666	Clint Fleming	38		USA		4,311	2:12.2
666	Elizabeth Dougherty	51		USA		4,311	2:12.2
666	Mikael Forsgren	42		SWE		4,311	2:12.2
666	David McGaffin	58		GBR		4,311	2:12.2
671	Kirsty Tomlinson	42		AUS		4,310	2:12.2
672	Roger Dix	69	Ilmer	GBR		4,308	2:12.3
672	Tony Switlek	33		AUS		4,308	2:12.3
674	Christopher Gregory	40		USA		4,307	2:12.3
675	Damian Doyle	61		GBR	The Diamonds (Over Sixties Erging Group)	4,306	2:12.3
675	Lindsay B	49	AB	CAN	Team Canada	4,306	2:12.3
675	Jason Brooks	45		USA		4,306	2:12.3
675	Daniel Walters	39		USA		4,306	2:12.3
679	David Shea	51	ON	CAN		4,303	2:12.4
680	Andrew Deichman	45		USA		4,301	2:12.5
681	tomas stumpa	40		CZE		4,300	2:12.5
682	Ankur B	37		USA		4,299	2:12.5
683	Liam Rocheleau	23		USA		4,297	2:12.6
683	Ibrahima Bah	41		USA		4,297	2:12.6
685	Pantelis Hadjiyerou	58		CYP		4,296	2:12.6
686	Kevin Liles	46		USA		4,295	2:12.7
687	John Weil	74	New Orleans, LA	USA		4,294	2:12.7
688	Travis Martin	35		USA		4,292	2:12.8
689	Craig Hoskins	65	Vancouver , BC	CAN	The Diamonds (Over Sixties Erging Group)	4,289	2:12.8
690	Ulrike Scharf	44		GER		4,287	2:12.9
691	Mark Watts	59	Swansea	GBR	The Diamonds (Over Sixties Erging Group)	4,286	2:12.9
692	Edwin V	-		NED		4,285	2:13.0
693	HEESUNG CHOI	39	seoul	KOR		4,283	2:13.0
693	Markus Koppe	35		GER		4,283	2:13.0
693	Don Newman	41	MO	USA		4,283	2:13.0
696	Jeremy Stanton	43		USA		4,281	2:13.1
696	Jeffrey Arredondo	42		USA		4,281	2:13.1
698	Graham Kates	46		GBR	Bumders	4,280	2:13.1
698	Yasser Mansour	51		EGY		4,280	2:13.1
700	charlie thompson	54		GBR		4,279	2:13.2