Workout of the Day

« October 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
601	Chris Nowacoski	37		USA		4,453	2:08.0
602	Kees van der Sluijs	71	Beavercreek, OH	USA		4,452	2:08.0
603	Greg Adams	40	Harrowsmith, ON	CAN		4,451	2:08.0
603	Howard Kalb	56		USA		4,451	2:08.0
605	Manuel Schmiederer	43	Freiburg	GER		4,450	2:08.0
605	Matt Linnell	50		GBR		4,450	2:08.0
607	Jonathan Kerr	53		GBR		4,447	2:08.1
608	Paul Lawrence	50		AUS		4,446	2:08.2
608	Christoph Meeder	52		GER		4,446	2:08.2
608	Ben Kahn	37	CA	USA		4,446	2:08.2
611	Darren Yeap	47		SGP		4,442	2:08.3
612	Mario Rivas	58	Saugus, CA	USA		4,441	2:08.3
613	Oliver Basura	25		AUS		4,440	2:08.3
613	Tom Grace	57		USA		4,440	2:08.3
615	Lisanne Schrijver	36		NED		4,439	2:08.4
615	SIVASAGAR PALAGIRI	39	TX	USA		4,439	2:08.4
617	Thomas Lundstrom	55	Fall River, MA	USA		4,438	2:08.4
617	Alex Perkins	43		USA		4,438	2:08.4
619	Michael Young	55		GBR		4,437	2:08.4
620	Edward Boafo	37	Gloucester, VA	USA		4,435	2:08.5
620	Adam Kroliczek	34		POL		4,435	2:08.5
622	Doug Branscombe	64	Marietta, GA	USA	The Diamonds (Over Sixties Erging Group)	4,434	2:08.5
622	J Y	34		USA		4,434	2:08.5
624	Jason Bryden	51		USA		4,432	2:08.6
625	vesa kasari	62	järvenpää	FIN		4,431	2:08.6
626	Rebecca Clemens	33	NC	USA		4,430	2:08.6
627	Christopher Scott	54		USA		4,428	2:08.7
628	Paul LeDrew	42	Kamloops, BC	CAN		4,424	2:08.8
629	Danny J.	48	Cheltenham	GBR		4,423	2:08.8
629	Matjaz Fikfak	36		SLO		4,423	2:08.8
631	Kimberly Simonsen	54		USA		4,422	2:08.9
631	Mike Riebesehl	67	Beaufort, NC	USA		4,422	2:08.9
633	John Davies	47		GBR		4,420	2:08.9
634	Ross Cane	35		AUS		4,419	2:08.9
634	Emelie Hamnell	38		SWE		4,419	2:08.9
636	JC Cross	52	FL	USA	USAF Retired	4,418	2:09.0
637	Carlos Puig Rovira	43		SUI		4,417	2:09.0
637	Ivan Vukman	32		CRO		4,417	2:09.0
639	Папа ㅤㅤ	46	Moscow	AIN		4,414	2:09.1
639	Gary Schmidt	59		USA		4,414	2:09.1
641	Rob Kozlowski	49		USA		4,410	2:09.2
641	John Santa Lucia	62		USA		4,410	2:09.2
643	Dan Izer	43	PA	USA		4,409	2:09.2
644	Keir Smith	50		GBR		4,406	2:09.3
644	Peter Donaldson	56		GBR		4,406	2:09.3
644	Eric Rohrbach	63		USA	Navy	4,406	2:09.3
647	Andy Stewart	60	Melbourne, VIC	AUS		4,405	2:09.3
647	Daniel Minton	60	King George, VA	USA		4,405	2:09.3
649	Bruno Balasubramaniam	42		SUI		4,404	2:09.4
650	hunter simmons	38		USA		4,403	2:09.4