Workout of the Day

« January 29, 2023 »

12 x 250m / 45 sec easy

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Do 12 intervals at a challenging intensity, with light exercise between pieces. (BikeErg: 12 x 500m)

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Jake McCasland	31	Queen Creek, AZ	USA		9:17.4	1:32.9
2	mitchell parkes	33	engadine, NSW	AUS		9:26.0	1:34.3
3	Geoff Barnes	38		USA		9:53.7	1:38.9
4	Jason Brierley	48		GBR		10:10.5	1:41.7
5	Christian Coe	38	AK	USA	Fairbanks AK nordic	10:17.5	1:42.9
6	Dana Alia	37	Accord, NY	USA		10:21.2	1:43.5
7	Dane Greenfield	37	Drag Factory	AUS	Drag Factory	10:22.8	1:43.8
8	Phil Roby	42		GBR		10:34.6	1:45.7
9	Joshua Weinberger	34		CAN		10:35.2	1:45.8
10	Rob Birmingham	39	Tannum Sands , QLD	AUS	Aussie Roos	10:38.1	1:46.3
11	‎ Suško	43	Kranj	SLO	EXR Rowing	10:46.9	1:47.8
12	Rainer Hartmann	35		GER		10:51.3	1:48.5
13	Zach Nasto	33	Green Bay, WI	USA		10:51.8	1:48.6
14	Jesper Fink Petersen	48	Farum	DEN	Danish Army	10:53.0	1:48.8
15	Chad Noble	51	Wollongong , NSW	AUS		11:01.0	1:50.1
16	Topi Saaranluoma	44		FIN		11:02.4	1:50.4
17	Sasha Courtot	34		AUS		11:04.0	1:50.6
18	Giannis Travasaros	52	Alexandroupolis	GRE		11:04.4	1:50.7
19	Ryan Gilbert	87		PYF		11:06.6	1:51.1
20	Anna Rix	33	GBR	USA	Fairbanks AK nordic	11:10.2	1:51.7
21	Alex Frame	-	Sydney, NSW	AUS	98 Gym	11:11.9	1:51.9
22	Roy Norrington	54		NZL		11:14.4	1:52.4
23	Ronnie Branteström	37		SWE		11:16.1	1:52.6
24	Colin O’Connor	31	Limington, ME	USA		11:26.1	1:54.3
25	Alan Bartlett	39		USA		11:30.3	1:55.0
26	Dieter Hopper	41	NSW	AUS		11:31.1	1:55.1
27	Craig Sullivan	45	Solihull	GBR		11:32.3	1:55.3
28	Nathan Olson	46	Anchorage, AK	USA		11:32.6	1:55.4
29	John Ruff	51	Ottawa, ON	CAN		11:36.0	1:56.0
30	Robert Bernardo	39	OH	USA		11:40.9	1:56.8
31	Wayne Baker	51		GBR	1 MP Bde	11:42.9	1:57.1
32	Dennis Cochran	59	Virginia Beach, VA	USA	The Diamonds (Over Sixties Erging Group)	11:43.0	1:57.1
33	Allan McKinven	61		GBR	The Diamonds (Over Sixties Erging Group)	11:44.2	1:57.3
34	David Sykes	60		AUS		11:46.2	1:57.7
35	Nick Smith	55	Kent	GBR	Silent Water Neufeld	11:49.4	1:58.2
36	Sander VanWilligen	28	Ames, IA	USA		11:52.9	1:58.8
37	Shane Casey	49	MI	USA		11:53.8	1:58.9
38	Matthew Wyse	55		GBR		11:55.7	1:59.2
39	Terje Sneeggen	37		SWE		12:00.9	2:00.1
40	Rickard Sievers	26		SWE		12:02.9	2:00.4
41	Lauren Forcey	41	QLD	AUS		12:06.2	2:01.0
42	Martin Beaver	57	Swindon	GBR	RowAlong	12:07.3	2:01.2
43	Jarett Lee	49		USA		12:08.5	2:01.4
44	Linas Zajankauskas	55	New york, NY	USA		12:13.4	2:02.2
45	Jonathan McKay	48		USA		12:19.9	2:03.3
46	Dan Kap	50		GER		12:21.0	2:03.5
47	seichong ju	41		KOR		12:23.5	2:03.9
48	Radek Dutkiewicz	48		USA		12:23.9	2:03.9
49	Ryan Squires	49	Vienna, VA	USA	U.S. Army	12:27.3	2:04.5
50	Bob Jones	55	IA	USA		12:32.1	2:05.3