Workout of the Day

« April 13, 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
1101	Vanessa Capella	55		BRA		4,957	2:31.3
1102	Shawn Hu	32		CHN		4,951	2:31.4
1102	David Brynn	73	Lincoln, VT	USA		4,951	2:31.4
1104	Shannon Milliken	57	Denver, CO	USA		4,950	2:31.5
1105	Jill Snethen	58	Princeton, IL	USA	Street Parking	4,948	2:31.5
1106	Melece Francom	41		USA		4,945	2:31.6
1107	Michael Mellott	66	Kennedale, TX	USA		4,943	2:31.7
1108	Linda Barnhouse	64	Elkridge, MD	USA		4,939	2:31.8
1108	Christian Hands	47		CAN		4,939	2:31.8
1110	Cathy Tama-Troutman	69		USA	Susquehanna Rowing Association (SRA)	4,938	2:31.8
1111	Lisa Wirth	61		USA		4,937	2:31.9
1111	Leanne Smith	58		CAN		4,937	2:31.9
1113	亚南朱	42		CHN		4,935	2:31.9
1113	Rebecca Jackson	43	Newquay	GBR	Royal Air Force (UK)	4,935	2:31.9
1115	JB Levis	52		USA		4,934	2:32.0
1116	Don Palmer	49		USA		4,932	2:32.0
1117	Federica Zanda	50		ITA		4,928	2:32.1
1118	C A	60		USA		4,927	2:32.2
1119	Rhoda Lawrence	68	Seattle , WA	USA	The Diamonds (Over Sixties Erging Group)	4,925	2:32.2
1119	Gino La Rosa	46		CHI		4,925	2:32.2
1121	Leila S	42	TX	USA		4,921	2:32.4
1122	Jason Faherty	47		USA		4,920	2:32.4
1123	Paul Keenan	55		CAN		4,919	2:32.4
1124	Sage York	28		USA		4,918	2:32.5
1125	Sheila Gaffey	52		IRL		4,916	2:32.5
1126	Alex Hernandez	41		USA		4,915	2:32.5
1126	Mike Cooper	66	Lexington, KY	USA	The Diamonds (Over Sixties Erging Group)	4,915	2:32.5
1128	Mary Jo Ervin	58		USA		4,914	2:32.6
1129	Donald Poust	58	Hickory, NC	USA		4,913	2:32.6
1130	Ian Warrington	72	Church Lawton 🇬🇧	GBR	Team Diamonds	4,908	2:32.8
1131	Ken Mitchell	76	Franklin, TN	USA	The Diamonds (Over Sixties Erging Group)	4,906	2:32.8
1132	Shane Snyder	44		USA		4,903	2:32.9
1133	Nick Harper	59		GBR		4,900	2:33.0
1134	Barry Towle	64		USA		4,899	2:33.0
1135	George Klucsarits	63	Duncan, SC	USA	U.S. Army	4,896	2:33.1
1135	Michael Carey	58		USA	U.S. Navy Veteran	4,896	2:33.1
1137	Edita Kovo	27		BIH		4,892	2:33.3
1138	Barb Ryan	69	McLean, VA	USA	Potomac Boat Club	4,890	2:33.3
1139	Richard Reinecke	68		USA		4,889	2:33.4
1140	Christa Van der Walt	37		RSA		4,888	2:33.4
1140	Stephan Beddoe	65	St Helier	GBR		4,888	2:33.4
1140	Luigi D'Angelo	45		GBR		4,888	2:33.4
1143	Jihwan Kang	46		USA		4,883	2:33.5
1143	Kaile Ferguson	35	Boulder , CO	USA		4,883	2:33.5
1143	Sarah Diebold	37		USA		4,883	2:33.5
1146	Aj H	36		USA		4,882	2:33.6
1147	David Sutherland	56	Glen Allen, VA	USA	Virginia Boat Club	4,881	2:33.6
1147	Tanis Litton	54		USA		4,881	2:33.6
1149	Artem Sol	44		ESP		4,873	2:33.9
1150	Strongy 49	76	Woodbridge	GBR		4,872	2:33.9