Workout of the Day

« September 7, 2022 »

4 x 6 minutes with rate changes. 2 minutes rest between intervals.

4 x 6 minutes of work with two minutes rest between intervals. Each 6 minute interval is split into 3 minutes then 2 minutes then 1 minute at different stroke rates or cadence. RowErg: 3 minutes at 22, 2 minutes at 24, 1 minute at 28. SkiErg: 3 minutes at 33, 2 minutes at 36, 1 minute at 42. BikeErg: 3 minutes at 78, 2 minutes at 82, 1 minute at 90.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1401	Judith Dryer	73	Portland, OR	USA	Greater Dayton Rowing Association	4,511m	2:39.6
1402	Arthur Garrido	46	Toronto, ON	CAN		4,510m	2:39.6
1402	Kwame Ababio	41		USA		4,510m	2:39.6
1404	Catherine Gibbons	51		USA		4,506m	2:39.7
1405	Bernd Weirich	63		GER	The Diamonds (Over Sixties Erging Group)	4,503m	2:39.8
1406	Suzie Hibbett	63	Ada, OK	USA	The Diamonds (Over Sixties Erging Group)	4,500m	2:40.0
1407	Andrey Martynovich	57		UNAFF		4,497m	2:40.1
1408	Michael McCarthy	68	Tucson, AZ	USA	RowAlong	4,494m	2:40.2
1408	Harm-Jan Pieters	45	Bunde	NED		4,494m	2:40.2
1410	William Tooher	59		IRL	The Diamonds (Over Sixties Erging Group)	4,490m	2:40.3
1411	Mike Farley	37		USA		4,489m	2:40.3
1411	Michelle Schoenborn	53	Grand Rapids, MI	USA	Age Without Limits	4,489m	2:40.3
1411	Tania Rhodes	33		ESP		4,489m	2:40.3
1411	Noah Burch	36		USA		4,489m	2:40.3
1415	Chris O'Brien	61	SYDNEY, NSW	AUS		4,488m	2:40.4
1415	Heather Rushing	49		USA	Rowing Peakers	4,488m	2:40.4
1415	Tom F	-		USA		4,488m	2:40.4
1418	Jean Marc Ostiguy	63	Boucherville, QC	CAN		4,487m	2:40.4
1419	Carol Davies	56		GBR		4,485m	2:40.5
1420	Diana Ju	43		CHN		4,481m	2:40.6
1421	Robert Montgomery	35	Cumming, GA	USA	reddit /r/ rowing	4,473m	2:40.9
1422	Chris Dillard	51	Middletown, MD	USA		4,471m	2:41.0
1423	Chip Tangen	58	Inver Grove Heights, MN	USA	Scandinavian Vikings	4,469m	2:41.1
1423	Keith Paris	60	Edinburgh, IN	USA	Purdue University - Alumni	4,469m	2:41.1
1425	Dan Hyde	69	MA	USA		4,466m	2:41.2
1426	David Galle	73	Scottsdale, AZ	USA	The Diamonds (Over Sixties Erging Group)	4,465m	2:41.2
1427	Andrew Englert	43		USA		4,463m	2:41.3
1428	Nephtaly Rivera	32	Aledo, TX	USA		4,461m	2:41.3
1429	K. L. Bodeker	52	Williamsburg, IA	USA		4,460m	2:41.4
1429	Walter Cristini	41	Sondrio	ITA		4,460m	2:41.4
1431	Junior Polanco	35		DOM		4,457m	2:41.5
1432	Emory Prochoda	30		USA	reddit /r/ rowing	4,456m	2:41.5
1432	John Hitchcock	44		USA		4,456m	2:41.5
1434	Klaus Palzer	53	Kleinblittersdorf	GER		4,453m	2:41.6
1435	Nils-Einar STENMYREN	60		NOR	Norwegian Police	4,450m	2:41.7
1435	Kate LaLonde	43	Westerville, OH	USA		4,450m	2:41.7
1437	Gary Erickson	72	Boulder, CO	USA		4,435m	2:42.3
1437	Rachel Horness	30		USA		4,435m	2:42.3
1439	Richard Greenhalgh	57	New Romney	GBR	Green & Grey	4,434m	2:42.3
1439	Charles Schwartz	63	Magnolia, DE	USA	The Diamonds (Over Sixties Erging Group)	4,434m	2:42.3
1439	Jilly Whitham	-		GBR		4,434m	2:42.3
1442	Raphael Popodi	35	Vienna	AUT	Law Enforcement Austria	4,430m	2:42.5
1442	Brent Fordham	57		CAN		4,430m	2:42.5
1444	hannah malekow	28	IL	USA		4,429m	2:42.5
1445	Stephan Lanfermeijer	52	Guildford	GBR	Guildford Rowing Club	4,422m	2:42.8
1445	Francesca Mascoli	43		ITA		4,422m	2:42.8
1447	dan smith	69	SHAFTER, CA	USA	The Diamonds (Over Sixties Erging Group)	4,421m	2:42.8
1447	Brian McMeekan	40		GBR	Royal Air Force (UK)	4,421m	2:42.8
1449	Atikah Ismail	53	Middletown , NJ	USA	Navesink River Rowing	4,419m	2:42.9
1450	Kerri Rodriguez	33	The Woodlands, TX	USA		4,416m	2:43.0