Workout of the Day

« October 12, 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
1101	Youngsoo Kim	38		KOR		2,742	2:33.1
1101	Mark Mallin	51	Cape Town	RSA		2,742	2:33.1
1103	Irmi Granget	63	Bergen	GER	Team Ruderathlet	2,738	2:33.3
1104	Mary Ellen Palko	60	MD	USA	The Diamonds (Over Sixties Erging Group)	2,735	2:33.5
1105	Jan van Dijk	74	Hollum 🇺🇦	NED		2,734	2:33.6
1106	Sky Sky	40		CHN		2,733	2:33.6
1106	Sarah Kelly	66		USA		2,733	2:33.6
1108	Phoebe Rice	39		GBR		2,728	2:33.9
1108	Kaile Ferguson	35	Boulder , CO	USA		2,728	2:33.9
1110	Mohammed Javaid	48		GBR		2,726	2:34.0
1111	Tae-wook Kim	44		KOR		2,725	2:34.1
1112	Kris Zado	63	PA	USA		2,722	2:34.2
1113	Amber Butterfield	43		USA		2,718	2:34.5
1114	Chris O’Rourke	62		USA		2,717	2:34.5
1114	Amy Meyers	-		USA		2,717	2:34.5
1114	Carissa Carter	46		USA		2,717	2:34.5
1117	Wayne Connor	69		CAN		2,716	2:34.6
1118	Jessica Chauppetta	47		USA		2,715	2:34.6
1119	Angus Stewart	60		GBR		2,714	2:34.7
1120	Robert Hawkins	46		USA		2,713	2:34.8
1121	Richard Culbreth	72		USA		2,711	2:34.9
1121	Travis Brecka	37		USA		2,711	2:34.9
1123	Dan Turner	63	Bellbrook, OH	USA	The Diamonds (Over Sixties Erging Group)	2,709	2:35.0
1123	Thomas Rairdon	49		USA		2,709	2:35.0
1125	Janet McKinney	73	Kerrville, TX	USA		2,706	2:35.2
1126	Laura Safar	61		USA		2,705	2:35.2
1127	Harini Krishnamurthy	48		USA		2,703	2:35.3
1128	Simon Anderson	51		NZL		2,698	2:35.6
1128	Anja Grotefels	-		GER		2,698	2:35.6
1130	Roberto Contucci	63	roma	ITA	The Diamonds (Over Sixties Erging Group)	2,697	2:35.7
1130	Jim Kurle	80	St. Paul, MN	USA	Team Diamonds	2,697	2:35.7
1130	Larry Wang	63	Inverness, IL	USA		2,697	2:35.7
1130	Natalie Smith	36		USA		2,697	2:35.7
1130	Jan Sokoll	59		GER		2,697	2:35.7
1130	Volker U	44	Frisco, TX	USA		2,697	2:35.7
1136	Matthew Barbani	39		USA		2,695	2:35.8
1136	Dana Edwards	40		USA		2,695	2:35.8
1138	Petra Blatt	49		GER		2,686	2:36.3
1138	Marco Maurizi	65	Guidonia Montecelio	ITA	The Diamonds (Over Sixties Erging Group)	2,686	2:36.3
1140	Kyle Rafferty	51		USA		2,684	2:36.4
1141	Evangelos Kosmatos	63		GRE		2,682	2:36.5
1142	Thomas Haggerty	42		USA		2,679	2:36.7
1143	Julie Clough	68	NSW	AUS	Swan Athletic	2,677	2:36.8
1144	Barry Towle	64		USA		2,674	2:37.0
1145	Pilar Dorado	45		ESP		2,671	2:37.2
1146	Kelly Phipps	55		USA		2,667	2:37.4
1147	Nicola Z	37		CHN		2,665	2:37.5
1148	Bill Calhoun	77	Nashville, TN	USA	The Diamonds (Over Sixties Erging Group)	2,664	2:37.6
1149	Mae Nest	20		USA		2,663	2:37.7
1150	Murray Chalmers	66		CAN		2,662	2:37.7