Workout of the Day

« March 3, 2026 »

10 x 2:30 / 30 seconds easy

10 work intervals of 2 minutes and 30 seconds, with 30 seconds recovery between each interval.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1401	Susannah Williams	56		AUS		4,382	2:51.1
1402	Oonagh Linden	54		GBR		4,379	2:51.2
1403	Emily Hurwitz	36		USA		4,367	2:51.7
1404	Stephanie Cantwell	36		CAN		4,361	2:51.9
1405	Mizzle McSteel	48		USA		4,356	2:52.1
1406	Belinda Shaw	53		NZL		4,350	2:52.4
1406	Pedro P	57		BRA		4,350	2:52.4
1408	Denise Evans	58		USA		4,345	2:52.6
1409	Melissa Karabinis	50		USA		4,343	2:52.6
1410	Joanne Campion	51		IRL		4,315	2:53.8
1410	Melora Simon	47		USA		4,315	2:53.8
1412	Thomas Thieme	64		GER	The Diamonds (Over Sixties Erging Group)	4,303	2:54.2
1413	susanne wienrich	49		USA		4,298	2:54.4
1414	Jeremie Gravelle	33		CAN		4,297	2:54.5
1415	Armando JEREZ	42		USA		4,294	2:54.6
1416	Katie Bonnici	24		USA		4,293	2:54.7
1417	Diamantino Ferreira	77		POR		4,283	2:55.1
1417	Jan M	12		CZE		4,283	2:55.1
1419	Wayne Strong	94	Guatay, CA	USA	The Diamonds (Over Sixties Erging Group)	4,281	2:55.1
1420	Kimberly Stout	49		USA		4,278	2:55.3
1421	troy villafarra	35		USA		4,271	2:55.6
1421	Jeff Rankin	63		USA		4,271	2:55.6
1423	Derek Schardt	26		USA		4,267	2:55.7
1424	Brooke Walsh	48	Davidsonville, MD	USA	Annapolis Rowing Club	4,250	2:56.4
1425	David Rogers	56		CAN		4,242	2:56.8
1426	Carl Millen	75	Warwick, Qld, QLD	AUS	The Diamonds (Over Sixties Erging Group)	4,238	2:56.9
1427	Bartolomeo Lamorgese	49		ITA		4,232	2:57.2
1428	Mark Dunbar	47		USA		4,230	2:57.3
1429	Shanda Coppedge	53	Kansas, OK	USA	TEAM MELALEUCA	4,222	2:57.6
1430	Laura Faxon	68		USA		4,218	2:57.8
1431	Kelly Yeggle	46		USA		4,209	2:58.1
1432	Diana Kornbrot	85		GBR	The Diamonds (Over Sixties Erging Group)	4,207	2:58.2
1433	Peter Cleary	58		USA		4,204	2:58.4
1434	Kristen Etheridge	51		USA		4,203	2:58.4
1435	Gene Kelley	74	Tucson, AZ	USA		4,196	2:58.7
1435	Gene Kelley	74	Tucson, AZ	USA	USAF Veterans	4,196	2:58.7
1437	Nancy Mullane	47		USA		4,185	2:59.2
1438	Ray TORREY	68		USA		4,184	2:59.2
1439	Jamie Robinson	44		USA		4,183	2:59.2
1440	Modesto Garcia	38		USA		4,177	2:59.5
1441	00 6	33		CHN		4,173	2:59.7
1441	Tina Elliott-Jones	55		GBR		4,173	2:59.7
1443	Roberto Villegas-Gold	44		USA		4,155	3:00.5
1444	Natalia Hilton	29		USA		4,152	3:00.6
1445	Ngozi Osuagwu	61		USA		4,147	3:00.8
1446	Christy Johansen	48		USA		4,143	3:01.0
1447	Tina Vajdic	40		IRL		4,140	3:01.1
1448	Stephan Quast	45		GER		4,136	3:01.3
1449	Angie Torrey	61		USA		4,133	3:01.4
1450	Rebecca Moore	41		USA		4,117	3:02.1