Workout of the Day

« June 23, 2025 »

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
1601	Colin F	41		USA		3,007	2:39.6
1602	Tom Seabolt	72	Port Orange, FL	USA		3,006	2:39.6
1602	Benoit Besnard	38		FRA		3,006	2:39.6
1602	Ameet T	-	Atlanta, GA	USA		3,006	2:39.6
1605	Tracy Rockwell	69	Sydney, NSW	AUS	Tamarama Surf Life Saving Club	3,004	2:39.7
1605	Thomas Scotton	68	Middletown, CT	USA		3,004	2:39.7
1607	Scott Lary	71		USA		3,003	2:39.8
1607	Don Backstrom	57		USA		3,003	2:39.8
1609	James Keating	78		USA		3,001	2:39.9
1609	Dagmar Bierkortte	25		USA		3,001	2:39.9
1611	Kristy Papadimitropoulos	40	Markham, ON	CAN		3,000	2:40.0
1612	Samantha Felber	44		USA		2,997	2:40.1
1613	Ruby Annette Gonzalez	37		USA		2,996	2:40.2
1614	Marc Klass	74	Tucson, AZ	USA		2,995	2:40.2
1615	Ayn Eklund	50	IA	USA		2,993	2:40.3
1616	Marcy Brown Marsden	55		USA		2,990	2:40.5
1617	Leon Miranda	57	Tijuana	MEX		2,988	2:40.6
1618	Charles Russo	60		USA		2,987	2:40.6
1619	Edmundo Fernandez	38		USA		2,986	2:40.7
1620	Paul Nelson	91	Gloucester , MA	USA	The Diamonds (Over Sixties Erging Group)	2,985	2:40.8
1621	Rebecca Hawkinson	38		USA		2,983	2:40.9
1622	Vasilis Hadjiyerou	22		CYP		2,978	2:41.1
1623	A R	68	MD	USA		2,968	2:41.7
1623	Angela Caraway	55	The Woodlands, TX	USA		2,968	2:41.7
1625	Jordan Eusebio	37		USA		2,967	2:41.7
1626	Jason Heath	49		GBR		2,965	2:41.8
1627	James Fraser	39		USA		2,964	2:41.9
1628	Rasool Albanna	53		UAE		2,963	2:41.9
1629	Melissa Manke	46		USA		2,961	2:42.1
1629	Bob Evans	72	Indiana Dunes	USA	Rowing for Beer	2,961	2:42.1
1631	Samantha Foster	50		GBR		2,960	2:42.1
1631	Leandro López rivadeneira	36		ARG		2,960	2:42.1
1633	Kassandra Wyatt	62		USA		2,957	2:42.3
1634	Leeanne Scott	63		AUS		2,954	2:42.4
1635	Knels Lameris	73	Dalen	NED		2,953	2:42.5
1636	steve whitehead	64	Adelaide, SA	AUS		2,950	2:42.7
1637	Terri Zotz	68		USA		2,948	2:42.8
1638	Kimberly Quick	52		USA		2,945	2:42.9
1639	Gary Martin	64	Troon	GBR		2,944	2:43.0
1640	Matt Pedrotty	53	FL	USA		2,939	2:43.3
1641	Rachell Nagorsen	35		USA		2,936	2:43.4
1641	Anne Ades	56		USA		2,936	2:43.4
1643	Robert Nelson	46		USA		2,930	2:43.8
1644	Andrew Khodabukus	43		GBR		2,928	2:43.9
1645	Sven Frerichs	41		GER	German Navy	2,924	2:44.1
1646	Gene Kelley	73	Tucson, AZ	USA		2,923	2:44.2
1647	Xing Gan	34		CHN		2,922	2:44.2
1647	Kimberley Holt	42		GBR		2,922	2:44.2
1649	Phil Goldman	78	Sacramento, CA	USA	The Diamonds (Over Sixties Erging Group)	2,919	2:44.4
1650	Theodore Swoyer	71		USA		2,916	2:44.6