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
1550	Joseph Ferris	48	NJ	USA		4,127	2:54.4
1552	Deborah Smith	64	Almeria	ESP	The Diamonds (Over Sixties Erging Group)	4,125	2:54.5
1553	Heather Tedder	44		USA		4,119	2:54.7
1553	Mike Bocklage	53		USA		4,119	2:54.7
1555	KE T	37		USA		4,113	2:55.0
1555	Sylvia Shi	42		CHN		4,113	2:55.0
1557	Karri Howlett	46	SK	CAN		4,105	2:55.3
1558	Cookie Suafilo	62		USA	TEAM MELALEUCA	4,102	2:55.5
1559	Veronika Eder	47		AUT		4,099	2:55.6
1560	Steffanie Keilty	39		USA		4,095	2:55.8
1561	Steven Toebben	41		USA		4,092	2:55.9
1562	Rebecca Thomas	45		GBR		4,089	2:56.0
1563	Lisa Rower	37		USA		4,088	2:56.1
1564	Marlene Vogelsong	66	Holgate, OH	USA	The Diamonds (Over Sixties Erging Group)	4,083	2:56.3
1565	Daniel Minton	56	King George, VA	USA		4,082	2:56.3
1566	Adrian Rodriguez	25		DOM		4,081	2:56.4
1567	Jenn Bunnell	49	FL	USA		4,079	2:56.5
1567	Lorraine Daly	63	Croton On Hudson, NY	USA	Cortlandt Community Rowing Association	4,079	2:56.5
1569	Joe Janssen	53		USA		4,070	2:56.9
1569	Lisa Edwards	46	MO	USA		4,070	2:56.9
1571	Joshua Friedman	44	Haymarket, VA	USA		4,063	2:57.2
1572	Renee Wolfe	59	Little Elm, TX	USA	TEAM MELALEUCA	4,061	2:57.2
1573	Lisa Wicker	61		USA		4,048	2:57.8
1574	Stephen Harbour	42		USA		4,046	2:57.9
1575	Ce Ed	27		CAN		4,037	2:58.3
1576	Pat Blanchon	54		GBR		4,031	2:58.6
1577	Nathan Biewer	27		USA		4,030	2:58.6
1577	Aislinn Sloan	-		IRL		4,030	2:58.6
1579	Gerald Grayce	76	Brick, NJ	USA	RowAlong	4,029	2:58.7
1580	Dail Larson	-	WA	USA		4,023	2:58.9
1581	Molly Palmer	42		USA		4,022	2:59.0
1582	Kelsey Furan	29		USA		4,019	2:59.1
1582	Elaine Armstrong	56		GBR		4,019	2:59.1
1584	Joan Reilly-Rosa	62	Inverness, FL	USA	The Diamonds (Over Sixties Erging Group)	4,012	2:59.4
1585	Katherine Polace	36	WI	USA		4,008	2:59.6
1585	Joshua Morgan	21		USA		4,008	2:59.6
1587	Cosmo Omsoc	55	Pflugerville, TX	USA		4,001	2:59.9
1588	Don Bennet	64	Washington , DC	USA	RowAlong	3,999	3:00.0
1588	Kim Silva	41	OR	USA		3,999	3:00.0
1590	Eric Briel	59	Rochelle Park, NJ	USA	The Diamonds (Over Sixties Erging Group)	3,998	3:00.0
1591	Jason Little	41	Sherwood, OR	USA		3,997	3:00.1
1592	Pam Pierce	56		USA		3,996	3:00.1
1593	Eleanor Joyner	66	Plano, TX	USA		3,990	3:00.4
1593	Lyn Philiben	58		USA		3,990	3:00.4
1595	Lauren GOOCH	57		USA		3,989	3:00.4
1595	PENG ZHANG	66	Sunnyvale, CA	USA	Tulane University	3,989	3:00.4
1597	Vicki Sue Merry	65	Cantonment, FL	USA	U.S. Navy	3,981	3:00.8
1598	Mark Hume	49	Oxford	GBR	British Army	3,978	3:00.9
1599	M P	42		USA		3,976	3:01.0
1600	John Fletcher	67		USA		3,971	3:01.3