Workout of the Day

« January 26, 2026 »

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
1150	Ella Madlen	64	Rochester, NY	USA	The Diamonds (Over Sixties Erging Group)	4,100	2:19.0
1152	J.D. Abbey	46		USA		4,098	2:19.0
1153	Jordan Kraiten	44		AUS		4,096	2:19.1
1154	David Foster	63		USA		4,095	2:19.1
1155	Karen Kristensen	56		DEN		4,094	2:19.2
1156	Mark Davis	63	Coppell, TX	USA		4,093	2:19.2
1157	George Kinter	52		USA		4,092	2:19.2
1157	Maarten Langhendries	38		BEL		4,092	2:19.2
1159	Ian Stead	31		USA		4,091	2:19.3
1159	Roger Schnoz	53	Zullwil / SO	SUI		4,091	2:19.3
1161	Matt Emmons	47		USA		4,090	2:19.3
1162	Tom Markee	60	Okemos, MI	USA		4,087	2:19.4
1162	Elizabeth Clifford	48		GBR		4,087	2:19.4
1164	Terry McIntyre	76	La Crosse, WI	USA	CannadMac	4,086	2:19.5
1165	Geoff Smyth	57		GBR		4,085	2:19.5
1165	Mathew Brown	46		GBR		4,085	2:19.5
1167	Dale Andrews	69		USA		4,084	2:19.5
1167	Julia Dusel	29		GER		4,084	2:19.5
1169	Nichola S	48		AUS		4,083	2:19.6
1169	Rick Zentz	39		USA		4,083	2:19.6
1171	Michael Williams	54		GBR		4,081	2:19.6
1172	John Wolfe	78		USA		4,080	2:19.7
1172	Ihar Krotsik	60	Minsk	AIN		4,080	2:19.7
1174	Carrie Webster	49	Rochester, NY	USA	Rochester Boat Club	4,077	2:19.8
1175	亭中人	45	深圳	CHN	亦可赛艇	4,074	2:19.9
1175	Stuart Cunniffe	61	York	GBR		4,074	2:19.9
1175	Andrew Short	59		USA		4,074	2:19.9
1178	Steve Douglas	55	Winter Park	USA		4,073	2:19.9
1178	tom esker	50		USA		4,073	2:19.9
1180	Alberto Alcalá	49	Alcalá de Henares	ESP		4,072	2:19.9
1181	Phil Poznanski	54	Mount Barker, SA	AUS		4,069	2:20.0
1181	Livia Peterzelka	15		GER		4,069	2:20.0
1183	randall lisy	49		USA		4,068	2:20.1
1183	Will Loggins	37		USA		4,068	2:20.1
1185	Jessica Smith	44		NZL		4,066	2:20.1
1185	Megan Redman	33		AUS		4,066	2:20.1
1185	Werner Baumgartner	70		SUI		4,066	2:20.1
1188	Kostas Grigoropoulos	52		GRE		4,065	2:20.2
1189	Thomas Savage	-		USA		4,064	2:20.2
1189	Adriane Otopalik	37		USA		4,064	2:20.2
1191	Roberto Scharf	51	Eisenach	GER		4,063	2:20.2
1191	David Caudle	74	Covington, WA	USA	The Diamonds (Over Sixties Erging Group)	4,063	2:20.2
1193	Thomas Muro	47		USA		4,062	2:20.3
1193	Félix-Antoine Marcoux	34		CAN		4,062	2:20.3
1193	Andrew Kinley	47	Rensselaer, NY	USA		4,062	2:20.3
1196	锐黄	32		CHN		4,061	2:20.3
1196	Nathan Schnebeck	33		USA		4,061	2:20.3
1198	T H	51		GER		4,059	2:20.4
1198	Sarah F	58		USA		4,059	2:20.4
1200	Beth Caruthers	46	DE	USA		4,056	2:20.5