Workout of the Day

« October 5, 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
1	Moises Benavente Miana	40		ESP		5,354	1:46.4
2	Kevin CARRIER	33		FRA		5,261	1:48.3
3	Vincent Guy Shepherd	38	Blacktown, NSW	AUS	Aussie Roos	5,150	1:50.6
4	Thibault Sonneville	40		FRA		5,090	1:51.9
5	Chris Key	34		USA		5,047	1:52.9
6	Cyril Rodrigues	46		FRA		5,044	1:53.0
7	Erwan Le Pape	41		FRA		5,013	1:53.7
8	Adrian Scheuermann	29		GER		4,983	1:54.3
9	Daniel Larsson	35		SWE		4,959	1:54.9
10	Alex Lockwood	52		USA		4,898	1:56.3
11	Esteban (Chicho) Quesada	45	3 Ríos	CRC		4,860	1:57.2
12	Peter Byrne	66	Scotland	GBR	The Diamonds (Over Sixties Erging Group)	4,804	1:58.6
13	marc eddon	42		GBR		4,796	1:58.8
14	Mark Shute	35		NZL		4,786	1:59.0
15	Oddur Thorarinsson	59		ISL		4,773	1:59.4
16	Leonardo de Florio	34		ITA		4,772	1:59.4
17	Barka Djidda	52		FRA		4,771	1:59.4
18	Manu Duhaut	52		FRA		4,741	2:00.2
19	Warren Rozen	47	VIC	AUS		4,736	2:00.3
20	John Sherrington	54		GBR		4,727	2:00.5
21	Hannu Heinilä	59		FIN		4,711	2:00.9
22	Mohamed Amer	41		FRA		4,705	2:01.1
23	Chad McClellan	54	Omaha, NE	USA		4,665	2:02.1
24	Sander de Waard	57		NED		4,659	2:02.3
25	Jarrett Reichle	43		USA		4,627	2:03.1
26	Erik N	57		SWE		4,615	2:03.5
27	Greg Faber	47	San Diego, CA	USA		4,614	2:03.5
28	Simon Vallance	44		GBR		4,585	2:04.3
29	Michael Rutherford	66	Hound Lounge Around	USA	The Diamonds (Over Sixties Erging Group)	4,572	2:04.6
30	Nick Wong	51	Charleston, SC	USA	U.S. Coast Guard Academy	4,568	2:04.7
31	Jason Lucas	47		GBR		4,511	2:06.3
32	Antonio Gonzalez III	44		USA		4,491	2:06.9
33	Joel Tainui Avaepii	49		FRA		4,489	2:06.9
34	Felix W	31		SWE		4,479	2:07.2
35	Jeff Fisher	63	Tulsa, OK	USA		4,462	2:07.7
36	Adam Pollock	39		GBR		4,449	2:08.1
37	Dag Foseid	63	Stord	NOR		4,439	2:08.4
38	Peter Thissen	52		NED		4,435	2:08.5
39	Joe Rivera	60	orange park, FL	USA		4,404	2:09.4
40	Grant Clarke	45		GBR		4,363	2:10.6
41	Maxime Sireau	36		FRA		4,360	2:10.7
42	Zander Strachan	43		GBR		4,359	2:10.7
43	Adrian Patryk	47	Poznań	POL		4,322	2:11.8
44	Michael Völker	53		GER		4,321	2:11.9
45	Roy Norrington	58		NZL		4,288	2:12.9
46	Jamie Graham	29		GBR		4,274	2:13.3
47	John Jeffries	59	Frederick, MD	USA		4,242	2:14.3
48	Makhled Namshan	39		KSA		4,239	2:14.4
49	Mike Whiting	47		GBR		4,184	2:16.2
50	Darron Pitman	-	Ferndown	GBR	The Diamonds (Over Sixties Erging Group)	4,151	2:17.3