Workout of the Day

« May 28, 2025 »

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1201	Justin Vella	49		AUS		3,847	2:28.1
1201	Melvin Lee	34		MAS		3,847	2:28.1
1201	Tom McNiff	58	Gastonia, NC	USA		3,847	2:28.1
1201	Dave Corbeil	51	CO	USA		3,847	2:28.1
1205	Joseph Schlosnagle	36		USA		3,845	2:28.2
1206	Bill Berde	53	Hillsdale, NJ	USA		3,843	2:28.3
1207	Edward Denyer	60		CAN		3,842	2:28.3
1208	Mike Mack	72		USA		3,841	2:28.3
1208	Sandy He	41		USA		3,841	2:28.3
1210	Robin Kimple	60	PA	USA	The Diamonds (Over Sixties Erging Group)	3,840	2:28.4
1211	Samantha Winchester	39		USA		3,836	2:28.5
1211	Francisco Fajardo	51		MEX		3,836	2:28.5
1213	Dylan Maddox	50	Chicago, IL	USA		3,835	2:28.6
1213	Veronica Moore	39		USA		3,835	2:28.6
1215	Jonathan Strayer	49		USA		3,834	2:28.6
1215	Joe Penn	73	Hull, GA	USA	The Diamonds (Over Sixties Erging Group)	3,834	2:28.6
1217	Yvette Pereyra	33		USA		3,833	2:28.7
1217	Patrick Joseph	45		USA		3,833	2:28.7
1219	Holly Thompson	44		USA		3,832	2:28.7
1220	Helen Landheer	49		GBR		3,831	2:28.7
1220	Michael Forstl	63		USA		3,831	2:28.7
1222	Srivathsan Adivarahan	35		SUI		3,828	2:28.9
1223	David Harary	31	Stony Brook, NY	USA		3,825	2:29.0
1223	Steve Conner	49	TX	USA		3,825	2:29.0
1223	Michaela Quinn	31		GBR	The Unit Health & Fitness	3,825	2:29.0
1226	Tim Ward	58		GBR		3,824	2:29.0
1226	Mike Cooper	65	Lexington, KY	USA	The Diamonds (Over Sixties Erging Group)	3,824	2:29.0
1228	Lynae Weaver	46		USA		3,823	2:29.0
1229	Ian Thomas	67	Hopkinton, MA	USA		3,822	2:29.1
1230	Willow Thomas	45		GBR		3,820	2:29.2
1230	Giza Kinsey	53		GBR		3,820	2:29.2
1232	Philip McNealy	60	Flagstaff, AZ	USA	The Diamonds (Over Sixties Erging Group)	3,819	2:29.2
1233	David Branch	47		USA		3,818	2:29.2
1233	Derrick Caruthers	47		USA		3,818	2:29.2
1235	Em Holdway	50		USA	Darkhorse Rowing	3,816	2:29.3
1236	Caleb Richardson	50		USA		3,815	2:29.4
1237	Tom Murray	66	Rowlett, TX	USA	The Diamonds (Over Sixties Erging Group)	3,813	2:29.4
1238	Robert Mark	73	OH	USA	The Diamonds (Over Sixties Erging Group)	3,812	2:29.5
1239	Kurt Brune	66		USA		3,811	2:29.5
1239	Donna Prochoda	63		USA		3,811	2:29.5
1241	Tom K	39		SIN		3,810	2:29.6
1241	Piets Account	73	Dedemsvaart	NED		3,810	2:29.6
1243	Nicholas Tzavalas	69		USA		3,809	2:29.6
1243	David Herring	49	IN	USA		3,809	2:29.6
1245	Angela Kopf	44		USA		3,808	2:29.6
1246	Mark Snyder	59		USA	The Diamonds (Over Sixties Erging Group)	3,805	2:29.8
1247	Dan Atkins	50		GBR		3,804	2:29.8
1247	Alex Sturzebecher	37		USA		3,804	2:29.8
1249	Erin H	41		USA		3,801	2:29.9
1250	Marco Kelting	55		GER		3,800	2:30.0