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
1501	Eva Kyriopo	35		USA		4,275m	2:48.4
1502	Milosz Matenko	41		POL		4,271m	2:48.5
1503	Cathy Miller	68	Santa Fe, NM	USA	The Diamonds (Over Sixties Erging Group)	4,270m	2:48.6
1504	Dave Roesener	49		USA	University of Cincinnati	4,263m	2:48.8
1505	Bill Chapman	70	TX	USA	The Diamonds (Over Sixties Erging Group)	4,259m	2:49.0
1506	Sue Corrente	50		USA		4,254m	2:49.2
1507	Tod Keltner	61		USA		4,252m	2:49.3
1507	Wesley Gee	45	Des Moines, IA	USA		4,252m	2:49.3
1509	moon play	54	Seoul	KOR		4,251m	2:49.3
1509	James Keiser	57	MD	USA		4,251m	2:49.3
1509	Ed Teall	58		USA		4,251m	2:49.3
1512	Ali Aghareza	43	Berkeley, CA	USA		4,245m	2:49.6
1513	Michelle Kerr	59	Denver, CO	USA	The Diamonds (Over Sixties Erging Group)	4,244m	2:49.6
1513	Dave Brandt	58	St George, UT	USA		4,244m	2:49.6
1515	Kristen Lau	-	CA	USA		4,241m	2:49.7
1516	Camila Coelho	31		BRA		4,240m	2:49.8
1517	Mike Maidens	70	Edmonton, AB	CAN		4,232m	2:50.1
1518	Bob Schmitt	64		USA		4,231m	2:50.1
1518	Joe Kolenda	46	St Michael, MN	USA		4,231m	2:50.1
1520	JASPREET SANDHU	61	Chandigarh	IND		4,229m	2:50.2
1521	Ulrike Brandt	46		GER		4,226m	2:50.3
1522	Kathleen Tarr	53	Oakland, CA	USA	Crufit Oakland	4,225m	2:50.4
1523	Cheryl Bosarge	63	Northport, AL	USA	The Diamonds (Over Sixties Erging Group)	4,222m	2:50.5
1524	Paul Anderson	56	Cheshire	GBR		4,212m	2:50.9
1524	William Hunter	40	Willowick, OH	USA		4,212m	2:50.9
1524	Ema Tanigaki	54	ABQ , NM	USA	Japan & Friends Indoor Rowers	4,212m	2:50.9
1527	Hayley Weiss	30		USA		4,208m	2:51.1
1528	Drew Essig	45	Germantown, MD	USA		4,202m	2:51.3
1529	Bob Wilson	61		USA		4,194m	2:51.6
1530	Bonnie Allard	55		USA		4,193m	2:51.7
1531	Katie Peterson	37	Key West, FL	USA		4,192m	2:51.7
1531	Kadi Coleman	39		USA		4,192m	2:51.7
1533	Vania C	43	AB	CAN		4,189m	2:51.8
1534	Gregory Gallardo	66		USA		4,185m	2:52.0
1534	Jenna Beatty	27		USA		4,185m	2:52.0
1534	Susan Penner	66	Kamuela, HI	USA	The Diamonds (Over Sixties Erging Group)	4,185m	2:52.0
1537	Yshallmy M	32		CHN		4,182m	2:52.1
1537	Jenny Jacobi	48		USA		4,182m	2:52.1
1539	Tommy Thorsen	39		NOR	Norwegian Army	4,181m	2:52.2
1540	Kerstin Krojer	40		AUT		4,180m	2:52.2
1541	Suzi Distelberg	62	FL	USA	Old and Get Out of Our Way	4,177m	2:52.3
1541	Sarah Shore	46		USA		4,177m	2:52.3
1543	Christophe Vouilloz	43		SUI		4,174m	2:52.4
1544	Christopher Chalifoux	66	Harvard, MA	USA	The Diamonds (Over Sixties Erging Group)	4,172m	2:52.5
1545	Helen Thaker	43		GBR		4,171m	2:52.6
1546	Peter Bretting	-	Columbia, MD	USA	The Diamonds (Over Sixties Erging Group)	4,168m	2:52.7
1547	Paul Nelson	89	Gloucester , MA	USA	The Diamonds (Over Sixties Erging Group)	4,166m	2:52.8
1548	Susannah Briskin	50		USA	RowAlong	4,165m	2:52.8
1549	Leonard Marx	14		GER	Team Ruderathlet	4,162m	2:52.9
1550	Sara Brennan	47	OH	USA		4,152m	2:53.4