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
1300	Elizabeth VanEpps	62		USA		3,571	2:39.6
1302	Andrew Desrosiers	53		USA		3,568	2:39.7
1303	Will Neubert	39		USA		3,567	2:39.7
1303	Kevin Kennerly	48		USA		3,567	2:39.7
1305	Sarah M	45	CA	USA		3,566	2:39.8
1306	Tracey Wyse	54	NSW	AUS	Street Parking	3,557	2:40.2
1306	Kim van Oosteren	43		NED		3,557	2:40.2
1308	Sonja Wollenhaupt	54		GER		3,555	2:40.3
1309	Ron Dufresne	59		USA		3,549	2:40.6
1310	Carmen Hernandez	19		GBR		3,542	2:40.9
1310	Olli Nikkilä	65		FIN		3,542	2:40.9
1312	Marc Klass	74	Tucson, AZ	USA		3,541	2:40.9
1313	Shaun Moore	49		USA		3,535	2:41.2
1313	Ignacio Sánchez Barrón	18		MEX		3,535	2:41.2
1315	Nicole Dinwoodie	34		USA		3,534	2:41.2
1316	Nancy Zhang	37		USA		3,531	2:41.4
1317	Patrick Tom	80	Honolulu, HI	USA		3,528	2:41.5
1318	Patrick OConnor	64		USA	University of Delaware	3,527	2:41.6
1319	Uriah Melton	47		USA		3,524	2:41.7
1319	Stephanie McBroom	45		USA		3,524	2:41.7
1321	Malinda Schulte	36		USA		3,519	2:41.9
1321	Irmi Granget	62	Bergen	GER	Team Ruderathlet	3,519	2:41.9
1323	Paul Nelson	91	Gloucester , MA	USA	The Diamonds (Over Sixties Erging Group)	3,517	2:42.0
1323	Alex Rogers	31		USA		3,517	2:42.0
1325	B N	40		USA		3,515	2:42.1
1326	Bob Evans	72	Indiana Dunes	USA	Rowing for Beer	3,513	2:42.2
1327	Richie Irvin	57	Alabaster, AL	USA		3,512	2:42.3
1327	Carly McCauley	46		USA		3,512	2:42.3
1329	Deanna Hackworth	47		USA		3,511	2:42.3
1329	Barbara Johnson	75	Orange Park, FL	USA	TEAM MELALEUCA	3,511	2:42.3
1331	Klinton Smith	41	Sierra Vista, AZ	USA		3,510	2:42.3
1332	Bob Evoy	46		CAN		3,507	2:42.5
1333	James Keating	78		USA		3,505	2:42.6
1333	John Hutmacher	68		USA		3,505	2:42.6
1335	Siobhan Morgan	32	Liverpool	GBR		3,488	2:43.4
1335	Hans Pfeil	61		GER	Free Spirits	3,488	2:43.4
1337	Remo Sberna	52		ITA		3,487	2:43.4
1338	Nicolas Lunet	39		FRA		3,485	2:43.5
1338	Michael Dunn	57	Richmond, VA	USA		3,485	2:43.5
1340	joseph woodard iii	66		USA		3,484	2:43.6
1341	Cynthia Luckett	51	OK	USA	Freedom Rows Oklahoma City Warriors	3,482	2:43.6
1341	Melissa Manke	46		USA		3,482	2:43.6
1343	A R	68	MD	USA		3,478	2:43.8
1344	alberto casillas	45	Pflugerville , TX	USA		3,474	2:44.0
1345	Cynthia Rosa	61		USA		3,472	2:44.1
1346	Clare Tomassian	36		USA		3,469	2:44.3
1346	Jaime Aguilar	53		USA		3,469	2:44.3
1348	Angelika Redecke	72	Kempen	GER		3,468	2:44.3
1349	Knels Lameris	73	Dalen	NED		3,461	2:44.6
1349	Rachell Nagorsen	35		USA		3,461	2:44.6