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
298	Brad Salman	60	MN	USA	The Diamonds (Over Sixties Erging Group)	4,802	1:58.7
302	Chad Mochrie	54	Simi Valley, CA	USA		4,801	1:58.7
302	Erik Borup	50		DEN		4,801	1:58.7
302	Danny Jupiter	37		USA		4,801	1:58.7
302	Jeff Warren	43		CAN		4,801	1:58.7
306	Oscar Castanon	44	ON	CAN		4,799	1:58.7
307	Tim Russell	74	Milledgeville, GA	USA	The Diamonds (Over Sixties Erging Group)	4,798	1:58.7
308	Eddie Cranston	33		NZL		4,796	1:58.8
308	Nick Kontizas	46		GRE		4,796	1:58.8
308	Michal Horszowski	45		POL		4,796	1:58.8
308	Jonathon Lenzen	54		USA		4,796	1:58.8
312	Cris Williams	36	AK	USA		4,795	1:58.8
312	Ben Dorrington	41		GBR		4,795	1:58.8
314	Dan Molony	48	Lafayette Hill, PA	USA		4,793	1:58.9
315	Eirik Kalland	19		NOR		4,792	1:58.9
315	William Blair	38	Irwin, PA	USA		4,792	1:58.9
317	Mark Wolfe	54	Cork	IRL		4,791	1:58.9
318	Robert Shaw	54		USA		4,789	1:59.0
319	Mike Falconer Hall	66	Banbury, Oxfordshire	GBR	The Diamonds (Over Sixties Erging Group)	4,788	1:59.0
320	johan cechosz	42		FRA		4,787	1:59.0
320	Gian Marco Cervini	43		ITA		4,787	1:59.0
322	Paul Meredith	56	Ilfracombe	GBR		4,785	1:59.1
323	Ed Bastow	56	Bury St Edmunds	GBR		4,783	1:59.1
324	Jän Ketchum	52		USA	U.S. Navy	4,782	1:59.1
325	Andrew Graham	38		USA		4,781	1:59.2
325	James Bryant	53	Houston , TX	USA		4,781	1:59.2
327	Kevin Ray	46		GBR		4,779	1:59.2
328	Tom Shanahan	52		USA		4,778	1:59.2
329	Russell Smith	47	Derby	GBR		4,777	1:59.3
329	Randy Paar	57		USA		4,777	1:59.3
331	Andrew Manderino	37	La Mesa, CA	USA		4,776	1:59.3
332	Tom W	42		AUS		4,775	1:59.3
332	Johannes Lesch	45	Kassel	GER		4,775	1:59.3
332	Guillaume Laffaye	53		FRA		4,775	1:59.3
332	Daniel Braginsky	30		USA		4,775	1:59.3
336	J S	46		ESP		4,774	1:59.3
337	Thomas Green	45		GBR		4,773	1:59.4
337	Dem Bois	35		USA		4,773	1:59.4
339	Tim Reid	46	Farnborough	GBR	Fitness Matters	4,772	1:59.4
340	Konstantin Chekhovskoi	52	Saint Petersburg	AIN		4,771	1:59.4
340	Oscar Miranda	34	San Diego , CA	USA		4,771	1:59.4
342	Jon Risner	18		USA	Randall County Sheriff’s Office	4,770	1:59.4
343	Ben Davies	44		AUS		4,769	1:59.5
344	James Vinup	45		USA	USMC	4,768	1:59.5
344	Edward Warren-Perry	58	Carrigtwohill	IRL		4,768	1:59.5
346	Alain Silvan	59		FRA		4,767	1:59.5
347	Paul Wild	66		USA		4,766	1:59.5
348	Łukasz Sadowski	44	Białystok 🇵🇱	POL		4,764	1:59.6
349	dino Zanin	58		ITA		4,763	1:59.6
350	Alice Macphillamy	39		PNG		4,762	1:59.6