Workout of the Day

« December 8, 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
101	Ian Warrington	70	Church Lawton 🇬🇧	GBR	Team Diamonds	7,386	2:09.9
102	Gareth Jones	41		GBR		7,381	2:10.0
103	Nicole Posa	31		AUS		7,374	2:10.1
104	Romi G	29		GBR		7,348	2:10.6
105	Samantha Squadrito	27		AUS		7,342	2:10.7
106	Terry McIntyre	74	La Crosse, WI	USA	CannadMac	7,318	2:11.1
107	Christopher Metcalf	71	Durango, CO	USA	The Diamonds (Over Sixties Erging Group)	7,309	2:11.3
108	Matthew Smith	44		USA		7,308	2:11.3
109	Stewart Holder	38		GBR		7,299	2:11.5
110	Herbert Hessels	65	Heemstede	NED	The Diamonds (Over Sixties Erging Group)	7,295	2:11.5
111	jimmy nilsson	48	Southlake, TX	USA		7,285	2:11.7
112	Karoline Gustafson	38		USA		7,230	2:12.7
113	Doug Powell	48		GBR		7,222	2:12.9
114	David Craven	79		GBR		7,219	2:12.9
115	Gravel J	58		CAN		7,218	2:13.0
116	Melissa Hauth	34		GER	GERMAN Rowers and FRIENDS United	7,170	2:13.8
117	Kris Presnell	49		USA		7,130	2:14.6
118	Vasilis Papachristou	36		GRE		7,112	2:14.9
119	Zsuzsanna Takacs Szabo	43		DEN		7,110	2:15.0
120	David Le	44		USA		7,103	2:15.1
121	Henriette Madsen	43		DEN		7,095	2:15.3
122	Julie Benard	30		REU		7,091	2:15.3
123	Vivian Chen	32		USA		7,063	2:15.9
124	Maree Lawler	54		AUS		7,061	2:15.9
125	Stéphanie Bond	38		CAN		7,021	2:16.7
126	Juan L. Sosa	37		USA		6,995	2:17.2
127	Laura Howells	35		GBR		6,978	2:17.5
128	Mark Vanderkooi	55	Bowmanville, ON	CAN		6,971	2:17.7
129	Jaehun Choi	23		KOR		6,957	2:17.9
130	Irmarie Ortiz	32		PUR		6,949	2:18.1
131	Rob McCormick	60	Apex, NC	USA		6,917	2:18.7
132	Dania Provencher	32	QC	CAN		6,895	2:19.2
133	Jennifer Douglas	44		USA		6,866	2:19.8
134	Casey Michaels	33		GBR		6,830	2:20.5
135	Mary Ellen Palko	59	MD	USA	The Diamonds (Over Sixties Erging Group)	6,822	2:20.7
136	Toni Nakovski	31		MKD		6,787	2:21.4
137	Joenelle Wetzler	31		USA		6,772	2:21.7
138	Dayvison Machado	38		BRA		6,767	2:21.8
139	Christopher Graves	-	Silver Spring, MD	USA	Walter Johnson High School	6,754	2:22.1
140	Leonie Rose	54		GBR		6,747	2:22.2
141	ricky de la cruz	41		USA		6,739	2:22.4
142	Amy Barnes	36	CO	USA	Ergfit	6,714	2:22.9
143	Sonia De Rose	58	Sunshine Coast, QLD	AUS		6,688	2:23.5
144	Clive(TAID) Bourton	77	Clevedon⛷🚴🚣‍♀️	GBR	TEAM TONS	6,664	2:24.0
145	AnnMarie Bloomer	30		USA		6,558	2:26.3
146	Beth Schwenk	58		USA		6,426	2:29.3
147	Dudley Raine	54	Lynchburg, VA	USA		6,412	2:29.7
148	Delora Gao	31		CHN		6,272	2:33.0
149	Carolina Pino	45		USA		6,083	2:37.8
150	Sarah Hannay	39		AUS		5,986	2:40.3