Workout of the Day

« July 31, 2023 »

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
598	sf camca	44		USA		5,180m	2:18.9
602	NICK GARLIS	51		GRE		5,179m	2:19.0
603	Patrick Wolfram Nolten	58	Naperville , IL	USA	The Diamonds (Over Sixties Erging Group)	5,177m	2:19.0
604	Mike Kim	48	Los Angeles, CA	USA		5,176m	2:19.1
604	Andrew Caldwell	40		GBR		5,176m	2:19.1
606	Mariko Shikakura	54		JPN		5,175m	2:19.1
607	Søren Damgaard	68	Bagsvaerd	DEN		5,174m	2:19.1
608	Eben Nash	53	Charlton , MA	USA		5,173m	2:19.1
609	David Enochs	74	Manteo, NC	USA		5,170m	2:19.2
609	Andy Acton	59	Annapolis, MD	USA		5,170m	2:19.2
611	Denny Dayhuff	70	MN	USA		5,167m	2:19.3
612	Zac Rabie	29		GBR		5,166m	2:19.3
612	Will Lee	45		USA		5,166m	2:19.3
614	Matt Collins	59		USA		5,164m	2:19.4
615	Matthew Mullins Hall	33		USA		5,159m	2:19.5
616	Carl Papavarnava	47		GBR		5,158m	2:19.5
617	U P	45		USA		5,155m	2:19.6
617	Ed Markewitz	44		USA		5,155m	2:19.6
619	Ken Brenneman	60		USA		5,152m	2:19.7
620	Emanuel Weintraub	57		USA		5,145m	2:19.9
621	Carlo Passoni	60	Monza	ITA		5,143m	2:19.9
621	Timothy Geraci	67	Waynesville, NC	USA		5,143m	2:19.9
623	Pantelis H	56		CYP		5,142m	2:20.0
624	Shane Frahm	52		USA		5,140m	2:20.0
625	Carissa Demore	37	MA	USA		5,139m	2:20.1
626	Simon Tudiver	42	Ottawa, ON	CAN		5,138m	2:20.1
627	Valerie Greene	47		USA		5,131m	2:20.3
628	Oliver Schoer	39		GER		5,129m	2:20.3
629	Robert Prince	55	Santa Barbara, CA	USA		5,127m	2:20.4
630	Colin Smith	47		USA		5,122m	2:20.5
631	Jason White	50		USA		5,121m	2:20.5
632	Vince Kelley	38		USA		5,119m	2:20.6
633	Fred McGriff	59	Tampa, FL	USA	The Diamonds (Over Sixties Erging Group)	5,110m	2:20.9
633	Don Pepe	43		USA		5,110m	2:20.9
635	Allison Gootkin	25		USA		5,108m	2:20.9
635	Todd Sale	59	Houston , TX	USA		5,108m	2:20.9
637	Hans Lederhuber	43		GER		5,105m	2:21.0
637	Maianh Nguyen	44		USA		5,105m	2:21.0
639	Chelsea Ramirez	32		USA		5,104m	2:21.0
639	Gavin MacInnes	39	USA, NC	USA		5,104m	2:21.0
639	Michael Sisley	41	Greenville, NC	USA		5,104m	2:21.0
642	Diane Klein	47	VA	USA		5,102m	2:21.1
642	Bryce Buchanan	40		USA		5,102m	2:21.1
642	Gregor Campbell	34		GBR		5,102m	2:21.1
645	Dan Molony	46	Lafayette Hill, PA	USA		5,098m	2:21.2
646	Anthony Brannon	55		USA		5,096m	2:21.2
647	Jason Grubbs	54	Metairie , LA	USA		5,095m	2:21.3
648	Enzo Tomasoni	21		BRA	Esporte Clube Pinheiros	5,094m	2:21.3
648	Melissa Chaney	43	Roodepoort	RSA		5,094m	2:21.3
648	Andrew Michaud	47	Puslinch, ON	CAN		5,094m	2:21.3