Workout of the Day

« February 19, 2025 »

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

Five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
2000	Mohan Menon	62		USA		2,609	2:40.9
2002	Tom Seabolt	72	Port Orange, FL	USA		2,608	2:41.0
2003	Josè Ramirez	38		AUS		2,606	2:41.1
2004	Jordan Spreitzer	41		USA		2,605	2:41.2
2005	SeongBeom Hong	37		KOR		2,602	2:41.4
2005	Carol Thompson	59	DeKalb, TX	USA		2,602	2:41.4
2007	Jacques Johnson	59	Johns Creek, GA	USA		2,601	2:41.4
2008	Jodi Theisen	44		USA		2,596	2:41.7
2008	Lea Felish	64	Lake Havasu City, AZ	USA		2,596	2:41.7
2010	Evan Friedman	48		USA		2,593	2:41.9
2011	Helen Milledge	60	Hamilton and Caloundra, QLD	AUS		2,592	2:42.0
2012	Jos Stamp	44		USA		2,591	2:42.0
2013	Sarah LeBlanc	45		CAN		2,588	2:42.2
2014	Dave Buczek	55		USA		2,587	2:42.3
2014	Stephanie C	51		USA		2,587	2:42.3
2016	Krzysztof Ciesielski	51		POL		2,585	2:42.4
2017	A R	67	MD	USA		2,580	2:42.7
2018	Juan Vallmitjana	64		SUI		2,579	2:42.8
2019	Krista Tischer	34		USA		2,575	2:43.1
2020	Florian Knöchel	41		GER		2,571	2:43.3
2020	Tola Miko	47		POL		2,571	2:43.3
2022	Adrienne Lamberson	62		USA		2,570	2:43.4
2023	Joanne Han	62	Inverness, IL	USA	The Diamonds (Over Sixties Erging Group)	2,567	2:43.6
2023	Jim Brewington	68	Invermere, BC	CAN		2,567	2:43.6
2025	Lisa Allen	69	East Orleans, MA	USA	Cape Cod Masters Rowing	2,563	2:43.8
2026	Ester Carballo-Jane	59		USA		2,560	2:44.0
2027	Niki Bakó	39		GER		2,557	2:44.2
2028	Theodore Swoyer	71		USA		2,556	2:44.3
2029	Charles Wood	76	Newport, KY	USA	U.S. Marines	2,552	2:44.5
2030	Nicolas Lunet	39		FRA		2,549	2:44.7
2030	Elizabeth Ung	42		CAN		2,549	2:44.7
2032	Wayne Strong	93	Guatay, CA	USA	The Diamonds (Over Sixties Erging Group)	2,548	2:44.8
2033	Winifred Tipton	64	Wheeling, IL	USA	VCIRC	2,547	2:44.8
2034	Anne Hoehn	61		USA		2,546	2:44.9
2035	Sarah Hemfrey	33		GBR		2,545	2:45.0
2036	Tristin Bauters	43		USA		2,544	2:45.0
2037	Roger Bryson	64	Erlenbach	SUI		2,543	2:45.1
2037	Jessie Conroy	33		USA		2,543	2:45.1
2039	Dee Barry	49		CAN		2,541	2:45.2
2040	Gabriela Fragola	43		ARG		2,540	2:45.3
2041	Dave Stevenson	59		CAN		2,537	2:45.5
2042	Paul Nelson	91	Gloucester , MA	USA	The Diamonds (Over Sixties Erging Group)	2,536	2:45.6
2043	Damir Aitzhanov	38		KAZ		2,534	2:45.7
2044	Jennifer Sisco	37		USA		2,529	2:46.0
2045	Diamantino Ferreira	76		POR		2,528	2:46.1
2045	Roxane Simonian	72	Claremont, CA	USA		2,528	2:46.1
2047	Svend Naumann	76	Hamilton, ON	CAN	The Gym of John	2,527	2:46.2
2048	Christine Desgreniers	41		CAN		2,526	2:46.2
2048	Kimberly Cordell	56		USA		2,526	2:46.2
2048	Alexandra Prosser	32		USA		2,526	2:46.2