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
1551	Deborah Smith	64	Almeria	ESP	The Diamonds (Over Sixties Erging Group)	4,125	2:54.5
1552	Heather Tedder	44		USA		4,119	2:54.7
1552	Mike Bocklage	53		USA		4,119	2:54.7
1554	KE T	37		USA		4,113	2:55.0
1554	Sylvia Shi	42		CHN		4,113	2:55.0
1556	Karri Howlett	46	SK	CAN		4,105	2:55.3
1557	Cookie Suafilo	62		USA	TEAM MELALEUCA	4,102	2:55.5
1558	Veronika Eder	47		AUT		4,099	2:55.6
1559	Steffanie Keilty	39		USA		4,095	2:55.8
1560	Steven Toebben	41		USA		4,092	2:55.9
1561	Rebecca Thomas	45		GBR		4,089	2:56.0
1562	Lisa Rower	37		USA		4,088	2:56.1
1563	Marlene Vogelsong	66	Holgate, OH	USA	The Diamonds (Over Sixties Erging Group)	4,083	2:56.3
1564	Daniel Minton	56	King George, VA	USA		4,082	2:56.3
1565	Adrian Rodriguez	25		DOM		4,081	2:56.4
1566	Jenn Bunnell	49	FL	USA		4,079	2:56.5
1566	Lorraine Daly	63	Croton On Hudson, NY	USA	Cortlandt Community Rowing Association	4,079	2:56.5
1568	Joe Janssen	53		USA		4,070	2:56.9
1568	Lisa Edwards	46	MO	USA		4,070	2:56.9
1570	Joshua Friedman	44	Haymarket, VA	USA		4,063	2:57.2
1571	Renee Wolfe	59	Little Elm, TX	USA	TEAM MELALEUCA	4,061	2:57.2
1572	Lisa Wicker	61		USA		4,048	2:57.8
1573	Stephen Harbour	42		USA		4,046	2:57.9
1574	Ce Ed	27		CAN		4,037	2:58.3
1575	Pat Blanchon	54		GBR		4,031	2:58.6
1576	Nathan Biewer	27		USA		4,030	2:58.6
1576	Aislinn Sloan	-		IRL		4,030	2:58.6
1578	Gerald Grayce	76	Brick, NJ	USA	RowAlong	4,029	2:58.7
1579	Dail Larson	-	WA	USA		4,023	2:58.9
1580	Molly Palmer	42		USA		4,022	2:59.0
1581	Kelsey Furan	29		USA		4,019	2:59.1
1581	Elaine Armstrong	56		GBR		4,019	2:59.1
1583	Joan Reilly-Rosa	62	Inverness, FL	USA	The Diamonds (Over Sixties Erging Group)	4,012	2:59.4
1584	Katherine Polace	36	WI	USA		4,008	2:59.6
1584	Joshua Morgan	21		USA		4,008	2:59.6
1586	Cosmo Omsoc	55	Pflugerville, TX	USA		4,001	2:59.9
1587	Don Bennet	64	Washington , DC	USA	RowAlong	3,999	3:00.0
1587	Kim Silva	41	OR	USA		3,999	3:00.0
1589	Eric Briel	59	Rochelle Park, NJ	USA	The Diamonds (Over Sixties Erging Group)	3,998	3:00.0
1590	Jason Little	41	Sherwood, OR	USA		3,997	3:00.1
1591	Pam Pierce	56		USA		3,996	3:00.1
1592	Eleanor Joyner	66	Plano, TX	USA		3,990	3:00.4
1592	Lyn Philiben	58		USA		3,990	3:00.4
1594	Lauren GOOCH	57		USA		3,989	3:00.4
1594	PENG ZHANG	66	Sunnyvale, CA	USA	Tulane University	3,989	3:00.4
1596	Vicki Sue Merry	65	Cantonment, FL	USA	U.S. Navy	3,981	3:00.8
1597	Mark Hume	49	Oxford	GBR	British Army	3,978	3:00.9
1598	M P	42		USA		3,976	3:01.0
1599	John Fletcher	67		USA		3,971	3:01.3
1600	Kathy Schenck	55		USA		3,967	3:01.4