Workout of the Day

« October 19, 2024

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	Marcel Dols	52		AUS		9:21.0	1:33.5
2	Luke Allen	22		AUS		9:47.4	1:37.9
3	Mark Jennings	41		AUS		9:49.9	1:38.3
4	Jason Thorpe	37	Nowra, NSW	AUS		10:04.9	1:40.8
5	Tim Curtin	38	Mackay, QLD	AUS		10:27.2	1:44.5
6	Julian Hine	55	Melbourne, VIC	AUS		10:28.4	1:44.7
7	David Hooper	58	NSW	AUS		10:31.9	1:45.3
8	Callum Smith	44		AUS		10:33.2	1:45.5
9	Tom Main	51		NZL		10:39.4	1:46.5
10	Bart Wills	54		AUS		10:42.4	1:47.0
11	Jeff Howard	46	ACT	AUS		10:42.6	1:47.1
12	Sam Shepherd	42		AUS		10:50.9	1:48.4
13	David Reece	65	Tweed Heads, NSW	AUS		10:57.8	1:49.6
14	Braam Kriel	48	Sydney, NSW	AUS		11:10.5	1:51.7
15	Nicole Campbell	40	VIC	AUS	Horsham City Rowing Club	11:15.2	1:52.5
16	Ben Davies	43		AUS		11:15.4	1:52.5
17	Josh Killer	36		AUS		11:18.5	1:53.0
18	Gareth Yates	53	Sydney, NSW	AUS		11:21.2	1:53.5
19	Graeme Clemett	63		AUS		11:21.8	1:53.6
20	Steve Nelson	55		AUS		11:23.7	1:53.9
21	Charles Lepeut	38	Okinawa	JPN		11:36.9	1:56.1
22	AARON CHOI	33		KOR		11:37.6	1:56.2
23	Guy Bailey	58	Perth, WA	AUS		11:41.1	1:56.8
24	chaekyu shin	42		KOR		11:58.4	1:59.7
25	Toby Organ	57	Kilmore, VIC	AUS		12:17.3	2:02.8
26	Rachelle Kerr	45		AUS		12:17.6	2:02.9
27	Dylan Cross	45		AUS		12:17.8	2:02.9
28	상민 한	44		KOR		12:24.7	2:04.1
29	Jayson Nooy	-		AUS		12:41.3	2:06.8
30	DongHyup Shin	43		KOR		12:43.3	2:07.2
31	Hyunseung Lee	43		KOR		12:49.5	2:08.2
32	John Gannon	42		AUS		12:50.2	2:08.3
33	Dish O	33		AUS		12:51.0	2:08.5
34	Loren Leader	72	Brisbane, QLD	AUS	The Diamonds (Over Sixties Erging Group)	13:00.6	2:10.1
35	John Cotterill	69	Sydney, NSW	AUS	Tamarama Surf Life Saving Club	13:09.9	2:11.6
36	graham dwyer	47		AUS		13:11.1	2:11.8
37	jay zhu	43		CHN		13:14.5	2:12.4
38	Tracy Rockwell	69	Sydney, NSW	AUS	Tamarama Surf Life Saving Club	13:21.4	2:13.5
39	Ray C	46	AS	CHN		13:41.6	2:16.9
40	Jacq Wills	53		AUS		13:43.8	2:17.3
41	Enoch Wei	51	New Taipeu	TPE		14:10.4	2:21.7
42	Nick Wilde	61		AUS		14:15.9	2:22.6
43	Sana Kat	46		AUS		15:26.4	2:34.4
44	Robert Jones	61	Pontrhydfendigaid.	GBR		17:55.1	2:59.1
45	Steve Qing	37	BERWICK, VIC	AUS		19:33.9	3:15.6