Workout of the Day

« June 30, 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
1000	Octavian Cordos	43	Sibiu	ROU		3,985	2:23.0
1002	Brett Cherrington	51		GBR		3,984	2:23.0
1002	Gavin McWilliams	55	Bellingham, WA	USA		3,984	2:23.0
1002	Mike Atwell	29		USA		3,984	2:23.0
1005	Pierre Thomas	37		CAN		3,983	2:23.1
1005	Jonathan Ramos	40	El Paso, TX	USA		3,983	2:23.1
1007	Craig Jones	42		GBR		3,982	2:23.1
1007	James Hill	44	VA	USA	University of Notre Dame	3,982	2:23.1
1009	Alex Malone	33		USA		3,981	2:23.1
1010	chris bruce	76	Felixstowe	GBR	The Diamonds (Over Sixties Erging Group)	3,979	2:23.2
1011	Butch Garza	58	UT	USA		3,978	2:23.2
1012	Carol Marks	58	Huntsville, AL	USA	GARAGEATHLETE	3,977	2:23.3
1013	Garry Nelson	77	Lawrence, NSW	AUS	The Diamonds (Over Sixties Erging Group)	3,975	2:23.3
1013	Dennis Simpson	62		GBR		3,975	2:23.3
1013	Ana Lobo	62		BRA	Esporte Clube Pinheiros	3,975	2:23.3
1016	Tamara Gravano	52		USA		3,974	2:23.4
1016	Franklin David	55		USA		3,974	2:23.4
1018	Craig Amos	32		CAN		3,973	2:23.4
1019	Gavin Fielden	59	West Linn, OR	USA		3,970	2:23.5
1020	Steve Conner	49	TX	USA		3,969	2:23.6
1021	Neil Cummons	58	Buckhannon , WV	USA	U.S. Army	3,967	2:23.6
1021	Melanie Mae	42		USA		3,967	2:23.6
1023	Andrew McKenna	58	Wigan	GBR		3,966	2:23.7
1024	Rachel Miranda	51		BRA	Esporte Clube Pinheiros	3,964	2:23.7
1024	Angela Kopf	44		USA		3,964	2:23.7
1024	Paolo Monachello	54		GBR		3,964	2:23.7
1027	Evan Jones	56		AUS		3,963	2:23.8
1027	Lorraine Swan	63	Buderim, QLD	AUS		3,963	2:23.8
1029	Scott Larson	31		USA		3,962	2:23.8
1030	Geidi Kruusmann	44		EST		3,960	2:23.9
1031	Alex Beed	32		USA		3,959	2:23.9
1031	Nicole Milligan	31		USA		3,959	2:23.9
1033	Alex Marklew	20		GBR		3,958	2:24.0
1033	Mark EBORALL	52	Leicestershire	GBR		3,958	2:24.0
1033	C J	45		USA		3,958	2:24.0
1036	Karl McCollom	50		USA		3,956	2:24.0
1037	Hansina Plogv	72	Faroe Islands	FRO		3,955	2:24.1
1038	Brian hartman	54		USA		3,954	2:24.1
1039	Steven Hernandez	45	Round Rock, TX	USA		3,953	2:24.1
1040	Irene F	37		USA		3,952	2:24.2
1040	Bill Ussler	73	Santa Cruz, CA	USA		3,952	2:24.2
1042	Derek Robinson	56		GBR		3,945	2:24.4
1043	Justin Davis	33	FL	USA		3,944	2:24.5
1044	Zac Talaga	35		USA		3,942	2:24.5
1044	Regina Larson	45		USA		3,942	2:24.5
1046	Terry McIntyre	76	La Crosse, WI	USA	CannadMac	3,939	2:24.7
1047	Cara Sogz	50	SK	CAN		3,938	2:24.7
1047	Paul Gibson	50		USA		3,938	2:24.7
1049	Lyla D	-		AUS		3,937	2:24.7
1049	Olivia Moss	35		USA		3,937	2:24.7