Workout of the Day

« October 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
1300	Inka Werner	50		GER		3,669	2:35.3
1302	John Nelson	63	Lebanon, TN	USA		3,667	2:35.4
1302	Cyrille Benoit	58		SUI		3,667	2:35.4
1304	Tammi Blackstone	47	Des Moines, IA	USA	Capitol Row	3,658	2:35.8
1305	Stephanie Boehmer	38		USA		3,656	2:35.9
1306	Alessandro Borgognone	68	Rome	ITA	The Diamonds (Over Sixties Erging Group)	3,653	2:36.0
1307	Amy Morrill-Bijeau	55	Washington, DC	USA	Potomac Boat Club	3,650	2:36.1
1308	Kevin Kolcheck	36		USA		3,649	2:36.2
1308	Kurt Baetens	52		BEL		3,649	2:36.2
1310	Jennifer Cheng	35		USA		3,648	2:36.2
1310	Mohan Menon	62		USA		3,648	2:36.2
1312	Earl King	81	El Dorado Hills, CA	USA	The Diamonds (Over Sixties Erging Group)	3,647	2:36.2
1313	Liz Zavala	51		USA		3,644	2:36.4
1314	Nat Findlay	70		CAN		3,643	2:36.4
1315	Kerry Rickert	42	SC	USA		3,642	2:36.5
1316	Riq Hebert	46		USA		3,641	2:36.5
1316	Kaile Ferguson	35	Boulder , CO	USA		3,641	2:36.5
1318	Emre Kanpolat	41		BEL		3,640	2:36.5
1319	Rooster Booster	41		CAN		3,637	2:36.7
1320	Ted Semmens	79	Victoria, BC	CAN	The Diamonds (Over Sixties Erging Group)	3,636	2:36.7
1321	Raffael Vogel	32		SUI		3,626	2:37.1
1321	Mia Gatto	15		USA		3,626	2:37.1
1323	Jim Kurle	80	St. Paul, MN	USA	Team Diamonds	3,623	2:37.3
1324	Estrella Bojórquez	58		MEX		3,620	2:37.4
1325	Jorge Rguez	43		MEX		3,617	2:37.5
1325	Phil Tetreault	59		USA		3,617	2:37.5
1325	Mark Dulik	64		USA		3,617	2:37.5
1328	Bruce Voyles	57		USA		3,615	2:37.6
1328	Klinton Smith	41	Sierra Vista, AZ	USA		3,615	2:37.6
1330	Fi Cu	57	London	GBR	RowAlong	3,614	2:37.7
1330	Denise Warren-Perry	59		IRL		3,614	2:37.7
1330	Dorien Van Loock	37	Heist op den Berg	BEL	Crossfit Ambrosius	3,614	2:37.7
1333	H K	40		SRI		3,613	2:37.7
1334	Derrick Caruthers	48		USA		3,610	2:37.8
1335	Martyn Straw	72	New York , NY	USA		3,606	2:38.0
1336	Louise Devereux-Power	51		IRL		3,602	2:38.2
1336	Marcin Kocik	39		POL		3,602	2:38.2
1338	Aaron Wilbanks	57		USA		3,597	2:38.4
1338	Kimberly Alicea	49		USA		3,597	2:38.4
1340	Michael F	51		USA		3,596	2:38.5
1341	Derek Oxford	43		USA		3,592	2:38.6
1341	Jessica Chauppetta	47		USA		3,592	2:38.6
1343	Mike O’Brien	67	MN	USA	The Diamonds (Over Sixties Erging Group)	3,590	2:38.7
1344	Ariel Servin	54		USA		3,588	2:38.8
1345	Samantha Foster	51		GBR		3,585	2:38.9
1346	michael heifetz	57		USA		3,577	2:39.3
1347	Millennia Young	49		USA		3,575	2:39.4
1348	Graham Bootle	62		GBR		3,572	2:39.5
1348	Amanda Mulrooney	39		CAN		3,572	2:39.5
1350	Jason Rahl	51		USA		3,571	2:39.6