Workout of the Day

« November 17, 2025 »

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1951	Diane Kelsay	62	Monument, CO	USA	The Diamonds (Over Sixties Erging Group)	3,015	2:39.2
1952	Burcu Oskay	34		USA		3,014	2:39.2
1953	Wendy Dines	57		GBR		3,013	2:39.3
1954	Lisa Doerr	58	GERMANTOWN HILLS, IL	USA		3,011	2:39.4
1955	Sarah Hughes	46		USA		3,009	2:39.5
1956	Daku Dragon	21		USA		3,008	2:39.5
1956	Colin Harris	52		USA		3,008	2:39.5
1958	Pat Lawless	69	Hastings, UK	GBR		3,001	2:39.9
1958	John Flynn	66		USA		3,001	2:39.9
1960	Ryan Hernalsteen	44		USA		3,000	2:40.0
1961	Jesse Raya	25		USA		2,996	2:40.2
1962	Rachel Roling	29		USA		2,994	2:40.3
1963	A B	19		USA		2,993	2:40.3
1964	Klinton Smith	41	Sierra Vista, AZ	USA		2,990	2:40.5
1965	Alain Mathys	72		SUI		2,988	2:40.6
1965	Rachel Nunlist	46		USA		2,988	2:40.6
1967	Jacqueline Ketchum	-	TX	USA	U.S. Navy	2,983	2:40.9
1968	Donna Prochoda	63		USA		2,981	2:41.0
1969	Nathan Giesenschlag	47		USA		2,980	2:41.0
1969	Adriana Mejía Mercader	55		MEX		2,980	2:41.0
1971	Henri Zhou	48		CHN	亦可赛艇	2,978	2:41.1
1971	Mikhail G	12		USA		2,978	2:41.1
1973	G Thomp	57		CAN		2,977	2:41.2
1974	Sam Garcia	59		USA		2,976	2:41.2
1974	Danny Nunez	44		USA		2,976	2:41.2
1976	Keith Bangs	42	Groton , CT	USA		2,974	2:41.3
1976	Bryan Wheelock	48		USA		2,974	2:41.3
1976	Elizabeth Schmidt	52		USA		2,974	2:41.3
1979	Matt Jones	42		USA		2,973	2:41.4
1979	Trudy Bray	55		CAN		2,973	2:41.4
1981	Kim Mock	60		USA		2,971	2:41.5
1982	Edward Gullo	66		USA		2,970	2:41.6
1983	San B	26		USA		2,967	2:41.7
1984	Kathleen Bradshaw	67		USA		2,964	2:41.9
1985	Kim Dawson	59		USA		2,963	2:41.9
1986	Jean-Marc Rollins	59		USA		2,961	2:42.1
1987	Diamantino Ferreira	77		POR		2,959	2:42.2
1988	Joe Brochu	70		USA		2,956	2:42.3
1989	D N	59		GBR		2,952	2:42.6
1989	Catherine Searcy	55		CAN		2,952	2:42.6
1991	Melinda Cole	-		USA		2,951	2:42.6
1991	Sara Richards	45		GBR		2,951	2:42.6
1993	Julianne Puckett	56		USA		2,950	2:42.7
1994	David East	76	Ann Arbor, MI	USA		2,944	2:43.0
1995	James F. Keating	78		USA		2,943	2:43.0
1996	Jason Byers	49		USA		2,942	2:43.1
1996	Barbara Hogan	80	Hillsborough, NJ	USA	The Diamonds (Over Sixties Erging Group)	2,942	2:43.1
1998	Laura Ritzow	62	Seattle, WA	USA		2,938	2:43.3
1999	Valerie Blake	72	Limington, ME	USA	The Diamonds (Over Sixties Erging Group)	2,936	2:43.4
1999	Helmien Steyn	48		NED		2,936	2:43.4