Workout of the Day

« September 17, 2023 »

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Seven intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
901	A Poole	46	Wokingham	GBR		3,228	2:28.6
902	Holly Scott	75	The Villages , FL	USA	The Diamonds (Over Sixties Erging Group)	3,227	2:28.7
903	LE YI	41		CHN		3,226	2:28.7
903	Caleb Richardson	48		USA		3,226	2:28.7
903	Crystal Fitta	44	Allyn, WA	USA		3,226	2:28.7
906	Katherine Ledford	53	Edwardsville, IL	USA		3,225	2:28.8
906	Shawn Towner	45		USA		3,225	2:28.8
908	Margret Albers	56		GER		3,224	2:28.8
909	Kamil Czyrnek	25		POL		3,223	2:28.9
910	Michael Metric	57		USA		3,217	2:29.2
911	Miao Wang	32		USA		3,216	2:29.2
911	Dave Williams	-	Solon, OH	USA		3,216	2:29.2
913	Ruth Platt	46	TX	USA		3,213	2:29.3
914	Ian Tilbrook	56	Sheffield	GBR		3,203	2:29.8
915	William Roberts	53	TX	USA		3,201	2:29.9
916	Sohyeong CHIN	42		KOR	Geobukseon -「거북선」	3,200	2:30.0
916	Mark Hartig	43	Simpsonville, SC	USA		3,200	2:30.0
918	Janee Terwoord	33		USA		3,197	2:30.1
919	Ann Nielsen	32	Crossfield, AB	CAN		3,195	2:30.2
919	Stephanie Sprague	39	Forest Ranch, CA	USA		3,195	2:30.2
921	Amy Kuzmich	49		USA		3,193	2:30.3
922	Hans Hover	73	Amersfoort	NED		3,192	2:30.3
922	Tracey Adams	68	Carmel, CA	USA	The Diamonds (Over Sixties Erging Group)	3,192	2:30.3
924	Manuela Panzalis	49		ITA		3,187	2:30.6
925	John D Woods	61	Belfast	IRL		3,182	2:30.8
925	Samantha Franz	37		USA		3,182	2:30.8
927	Thomas Allen	60		USA		3,175	2:31.1
928	Sven Frerichs	40		GER	German Navy	3,174	2:31.2
929	Roger Tismeer	55	Gilbert, AZ	USA		3,173	2:31.2
930	Hahn J. Rhyoo	48		KOR		3,170	2:31.4
931	Ali Lawson	60		GBR		3,167	2:31.5
932	George Wu	42		CHN		3,166	2:31.6
932	Edward Bunt	42	Philadelphia, PA	USA		3,166	2:31.6
932	Gene Kelley	71	Tucson, AZ	USA		3,166	2:31.6
935	HANYI KANG	35		KOR		3,163	2:31.7
935	paul ket	61		NED	The Diamonds (Over Sixties Erging Group)	3,163	2:31.7
935	Donghyung Kang	33		KOR		3,163	2:31.7
938	Ben Brøvig	39		NOR		3,161	2:31.8
938	Rolf Polegate	58		GBR		3,161	2:31.8
940	Robin Stringer	23		GBR		3,160	2:31.8
941	Ann Marice Uy	36		PHI		3,159	2:31.9
942	Nathan Kring	49		USA		3,157	2:32.0
943	John Wakefield	49	Janesville , WI	USA		3,156	2:32.0
944	Angela Malo	34		USA		3,153	2:32.2
945	Akram Faqih	31		USA		3,151	2:32.3
946	Adam Eraky	35		USA		3,148	2:32.4
947	JOHN FRARY	69	White Rock, NM	USA		3,147	2:32.5
948	JU HYUN PARK	36	WILMINGTON, DE	USA		3,144	2:32.6
948	Sue Evans	51		GBR	Finchfield Rowers	3,144	2:32.6
950	Kathryn Noble	59		GBR		3,137	2:33.0