Workout of the Day

« October 12, 2025 »

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

Five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1100	Mark Mallin	51	Cape Town	RSA		2,742	2:33.1
1102	Irmi Granget	63	Bergen	GER	Team Ruderathlet	2,738	2:33.3
1103	Mary Ellen Palko	60	MD	USA	The Diamonds (Over Sixties Erging Group)	2,735	2:33.5
1104	Jan van Dijk	74	Hollum 🇺🇦	NED		2,734	2:33.6
1105	Sky Sky	40		CHN		2,733	2:33.6
1105	Sarah Kelly	66		USA		2,733	2:33.6
1107	Phoebe Rice	39		GBR		2,728	2:33.9
1107	Kaile Ferguson	35	Boulder , CO	USA		2,728	2:33.9
1109	Mohammed Javaid	48		GBR		2,726	2:34.0
1110	Tae-wook Kim	44		KOR		2,725	2:34.1
1111	Kris Zado	63	PA	USA		2,722	2:34.2
1112	Amber Butterfield	43		USA		2,718	2:34.5
1113	Chris O’Rourke	62		USA		2,717	2:34.5
1113	Amy Meyers	-		USA		2,717	2:34.5
1113	Carissa Carter	46		USA		2,717	2:34.5
1116	Wayne Connor	69		CAN		2,716	2:34.6
1117	Jessica Chauppetta	47		USA		2,715	2:34.6
1118	Angus Stewart	60		GBR		2,714	2:34.7
1119	Robert Hawkins	46		USA		2,713	2:34.8
1120	Richard Culbreth	72		USA		2,711	2:34.9
1120	Travis Brecka	37		USA		2,711	2:34.9
1122	Dan Turner	63	Bellbrook, OH	USA	The Diamonds (Over Sixties Erging Group)	2,709	2:35.0
1122	Thomas Rairdon	49		USA		2,709	2:35.0
1124	Janet McKinney	73	Kerrville, TX	USA		2,706	2:35.2
1125	Laura Safar	61		USA		2,705	2:35.2
1126	Harini Krishnamurthy	48		USA		2,703	2:35.3
1127	Simon Anderson	51		NZL		2,698	2:35.6
1127	Anja Grotefels	-		GER		2,698	2:35.6
1129	Roberto Contucci	63	roma	ITA	The Diamonds (Over Sixties Erging Group)	2,697	2:35.7
1129	Jim Kurle	80	St. Paul, MN	USA	Team Diamonds	2,697	2:35.7
1129	Larry Wang	63	Inverness, IL	USA		2,697	2:35.7
1129	Natalie Smith	36		USA		2,697	2:35.7
1129	Jan Sokoll	59		GER		2,697	2:35.7
1129	Volker U	44	Frisco, TX	USA		2,697	2:35.7
1135	Matthew Barbani	39		USA		2,695	2:35.8
1135	Dana Edwards	40		USA		2,695	2:35.8
1137	Petra Blatt	49		GER		2,686	2:36.3
1137	Marco Maurizi	65	Guidonia Montecelio	ITA	The Diamonds (Over Sixties Erging Group)	2,686	2:36.3
1139	Kyle Rafferty	51		USA		2,684	2:36.4
1140	Evangelos Kosmatos	63		GRE		2,682	2:36.5
1141	Thomas Haggerty	42		USA		2,679	2:36.7
1142	Julie Clough	68	NSW	AUS	Swan Athletic	2,677	2:36.8
1143	Barry Towle	64		USA		2,674	2:37.0
1144	Pilar Dorado	45		ESP		2,671	2:37.2
1145	Kelly Phipps	55		USA		2,667	2:37.4
1146	Nicola Z	37		CHN		2,665	2:37.5
1147	Bill Calhoun	77	Nashville, TN	USA	The Diamonds (Over Sixties Erging Group)	2,664	2:37.6
1148	Mae Nest	20		USA		2,663	2:37.7
1149	Murray Chalmers	66		CAN		2,662	2:37.7
1149	PJ JJ	42		USA		2,662	2:37.7