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
1301	John Nelson	63	Lebanon, TN	USA		3,667	2:35.4
1301	Cyrille Benoit	58		SUI		3,667	2:35.4
1303	Tammi Blackstone	47	Des Moines, IA	USA	Capitol Row	3,658	2:35.8
1304	Stephanie Boehmer	38		USA		3,656	2:35.9
1305	Alessandro Borgognone	68	Rome	ITA	The Diamonds (Over Sixties Erging Group)	3,653	2:36.0
1306	Amy Morrill-Bijeau	55	Washington, DC	USA	Potomac Boat Club	3,650	2:36.1
1307	Kevin Kolcheck	36		USA		3,649	2:36.2
1307	Kurt Baetens	52		BEL		3,649	2:36.2
1309	Jennifer Cheng	35		USA		3,648	2:36.2
1309	Mohan Menon	62		USA		3,648	2:36.2
1311	Earl King	81	El Dorado Hills, CA	USA	The Diamonds (Over Sixties Erging Group)	3,647	2:36.2
1312	Liz Zavala	51		USA		3,644	2:36.4
1313	Nat Findlay	70		CAN		3,643	2:36.4
1314	Kerry Rickert	42	SC	USA		3,642	2:36.5
1315	Riq Hebert	46		USA		3,641	2:36.5
1315	Kaile Ferguson	35	Boulder , CO	USA		3,641	2:36.5
1317	Emre Kanpolat	41		BEL		3,640	2:36.5
1318	Rooster Booster	41		CAN		3,637	2:36.7
1319	Ted Semmens	79	Victoria, BC	CAN	The Diamonds (Over Sixties Erging Group)	3,636	2:36.7
1320	Raffael Vogel	32		SUI		3,626	2:37.1
1320	Mia Gatto	15		USA		3,626	2:37.1
1322	Jim Kurle	80	St. Paul, MN	USA	Team Diamonds	3,623	2:37.3
1323	Estrella Bojórquez	58		MEX		3,620	2:37.4
1324	Jorge Rguez	43		MEX		3,617	2:37.5
1324	Phil Tetreault	59		USA		3,617	2:37.5
1324	Mark Dulik	64		USA		3,617	2:37.5
1327	Bruce Voyles	57		USA		3,615	2:37.6
1327	Klinton Smith	41	Sierra Vista, AZ	USA		3,615	2:37.6
1329	Fi Cu	57	London	GBR	RowAlong	3,614	2:37.7
1329	Denise Warren-Perry	59		IRL		3,614	2:37.7
1329	Dorien Van Loock	37	Heist op den Berg	BEL	Crossfit Ambrosius	3,614	2:37.7
1332	H K	40		SRI		3,613	2:37.7
1333	Derrick Caruthers	48		USA		3,610	2:37.8
1334	Martyn Straw	72	New York , NY	USA		3,606	2:38.0
1335	Louise Devereux-Power	51		IRL		3,602	2:38.2
1335	Marcin Kocik	39		POL		3,602	2:38.2
1337	Aaron Wilbanks	57		USA		3,597	2:38.4
1337	Kimberly Alicea	49		USA		3,597	2:38.4
1339	Michael F	51		USA		3,596	2:38.5
1340	Derek Oxford	43		USA		3,592	2:38.6
1340	Jessica Chauppetta	47		USA		3,592	2:38.6
1342	Mike O	67	NO KINGS, MN	USA	The Diamonds (Over Sixties Erging Group)	3,590	2:38.7
1343	Ariel Servin	54		USA		3,588	2:38.8
1344	Samantha Foster	51		GBR		3,585	2:38.9
1345	michael heifetz	57		USA		3,577	2:39.3
1346	Millennia Young	49		USA		3,575	2:39.4
1347	Graham Bootle	62		GBR		3,572	2:39.5
1347	Amanda Mulrooney	39		CAN		3,572	2:39.5
1349	Jason Rahl	51		USA		3,571	2:39.6
1350	Marie Grice	64		GBR	The Diamonds (Over Sixties Erging Group)	3,568	2:39.7