Workout of the Day

« November 17, 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
1951	Burcu Oskay	34		USA		3,014	2:39.2
1952	Wendy Dines	57		GBR		3,013	2:39.3
1953	Lisa Doerr	58	GERMANTOWN HILLS, IL	USA		3,011	2:39.4
1954	Sarah Hughes	46		USA		3,009	2:39.5
1955	Daku Dragon	21		USA		3,008	2:39.5
1955	Colin Harris	52		USA		3,008	2:39.5
1957	Pat Lawless	69	Hastings, UK	GBR		3,001	2:39.9
1957	John Flynn	66		USA		3,001	2:39.9
1959	Ryan Hernalsteen	44		USA		3,000	2:40.0
1960	Jesse Raya	25		USA		2,996	2:40.2
1961	Rachel Roling	29		USA		2,994	2:40.3
1962	A B	19		USA		2,993	2:40.3
1963	Klinton Smith	41	Sierra Vista, AZ	USA		2,990	2:40.5
1964	Alain Mathys	72		SUI		2,988	2:40.6
1964	Rachel Nunlist	46		USA		2,988	2:40.6
1966	Jacqueline Ketchum	-	TX	USA	U.S. Navy	2,983	2:40.9
1967	Donna Prochoda	63		USA		2,981	2:41.0
1968	Nathan Giesenschlag	47		USA		2,980	2:41.0
1968	Adriana Mejía Mercader	55		MEX		2,980	2:41.0
1970	Henri Zhou	48		CHN	亦可赛艇	2,978	2:41.1
1970	Mikhail G	12		USA		2,978	2:41.1
1972	G Thomp	57		CAN		2,977	2:41.2
1973	Sam Garcia	59		USA		2,976	2:41.2
1973	Danny Nunez	44		USA		2,976	2:41.2
1975	Keith Bangs	42	Groton , CT	USA		2,974	2:41.3
1975	Bryan Wheelock	48		USA		2,974	2:41.3
1975	Elizabeth Schmidt	52		USA		2,974	2:41.3
1978	Matt Jones	42		USA		2,973	2:41.4
1978	Trudy Bray	55		CAN		2,973	2:41.4
1980	Kim Mock	60		USA		2,971	2:41.5
1981	Edward Gullo	66		USA		2,970	2:41.6
1982	San B	26		USA		2,967	2:41.7
1983	Kathleen Bradshaw	67		USA		2,964	2:41.9
1984	Kim Dawson	59		USA		2,963	2:41.9
1985	Jean-Marc Rollins	59		USA		2,961	2:42.1
1986	Diamantino Ferreira	77		POR		2,959	2:42.2
1987	Joe Brochu	70		USA		2,956	2:42.3
1988	D N	59		GBR		2,952	2:42.6
1988	Catherine Searcy	55		CAN		2,952	2:42.6
1990	Melinda Cole	-		USA		2,951	2:42.6
1990	Sara Richards	45		GBR		2,951	2:42.6
1992	Julianne Puckett	56		USA		2,950	2:42.7
1993	David East	76	Ann Arbor, MI	USA		2,944	2:43.0
1994	James Keating	78		USA		2,943	2:43.0
1995	Jason Byers	49		USA		2,942	2:43.1
1995	Barbara Hogan	80	Hillsborough, NJ	USA	The Diamonds (Over Sixties Erging Group)	2,942	2:43.1
1997	Laura Ritzow	62	Seattle, WA	USA		2,938	2:43.3
1998	Valerie Blake	72	Limington, ME	USA	The Diamonds (Over Sixties Erging Group)	2,936	2:43.4
1998	Helmien Steyn	48		NED		2,936	2:43.4
2000	Ew No	38		POL		2,931	2:43.7