Workout of the Day

« December 11, 2025 »

4/3/2/1/2/3/4 minutes with 2 minutes rest

Intervals of 4 minutes, 3 minutes, 2 minutes, 1 minute, 2 minutes, 3 minutes, 4 minutes. 2 minutes rest between each interval.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1301	Chris Spencer	46		USA		3,715	2:33.4
1302	Jacob Karlen	39		USA		3,714	2:33.4
1303	Mark Zikry	41		USA		3,711	2:33.5
1303	Yvette Larrieu	63	Branford, CT	USA	RowAlong	3,711	2:33.5
1305	Kimberly Deiro	67	Chatham, IL	USA		3,707	2:33.7
1306	Krzysztof Skrzypczak	42		POL		3,704	2:33.8
1307	Saimon Brum	39		BRA		3,702	2:33.9
1308	Phillip Rosenthall	65		USA		3,700	2:34.0
1308	Steven Shultis	61		USA		3,700	2:34.0
1310	Sofia Lourenço	46		POR		3,698	2:34.1
1310	Jeffrey Ellenbogen	55		USA		3,698	2:34.1
1310	Bernard Baran	70	FL	USA	The Diamonds (Over Sixties Erging Group)	3,698	2:34.1
1313	Craig Dente	49	Juneau, AK	USA	U.S. Coast Guard	3,696	2:34.2
1314	Cassie Spracklen	38		USA		3,690	2:34.4
1315	Remo Sberna	52		ITA		3,688	2:34.5
1316	Brian Swan	55		USA		3,683	2:34.7
1317	Belinda Wang	37	AB	CAN		3,681	2:34.8
1318	Oneida Flores	57		MEX		3,669	2:35.3
1319	Kurt Dr Ringel	84		GER		3,668	2:35.3
1320	Vivian WU	37	Shanghai	CHN	亦可赛艇	3,663	2:35.6
1321	Philip Hoffman	53		AUS		3,661	2:35.6
1321	Hayley Steidinger	34		USA		3,661	2:35.6
1323	Alessandro Borgognone	68	Rome	ITA	The Diamonds (Over Sixties Erging Group)	3,658	2:35.8
1323	Aaron Wilbanks	57		USA		3,658	2:35.8
1323	Elizabeth Lee	42	Toronto, ON	CAN		3,658	2:35.8
1326	Tim Plunkett	77		USA		3,657	2:35.8
1327	Robert La Rock	59	Fort Worth, TX	USA	U.S. Navy Veteran	3,654	2:35.9
1327	Rene Maurer	49	Vorarlberg	AUT		3,654	2:35.9
1327	Barbara Hogan	80	Hillsborough, NJ	USA	The Diamonds (Over Sixties Erging Group)	3,654	2:35.9
1330	Israel Rangel	48		USA		3,651	2:36.1
1331	Harry Lim	47	Orlando, FL	USA		3,649	2:36.2
1332	Kaile Ferguson	35	Boulder , CO	USA		3,647	2:36.2
1332	Vic Flaming	38		USA		3,647	2:36.2
1334	Thomas Scotton	68	Middletown, CT	USA		3,645	2:36.3
1335	Kathy Meitl	43		USA		3,643	2:36.4
1336	Beth Dieveney	52		USA		3,641	2:36.5
1337	Laurel Conners	64		USA		3,638	2:36.6
1338	Thomas Campbell	77	Santa Fe, NM	USA	Santa Fe Athletic Company	3,637	2:36.7
1339	Tony G	43		AUS		3,636	2:36.7
1340	Brigitte Hoffmann	68		GER		3,635	2:36.8
1341	Brian Etelman	25		USA		3,634	2:36.8
1342	Kasia Was	46		POL		3,631	2:36.9
1343	Erica Gonzalez	44	TX	USA	Randall County Sheriff’s Office	3,630	2:37.0
1344	Warren Sibilla	62	South Bend	USA	The Diamonds (Over Sixties Erging Group)	3,627	2:37.1
1345	Jane Ellis	68		USA		3,626	2:37.1
1346	Chris Rickett	74		GBR		3,624	2:37.2
1347	Rahel Keller	52		SUI		3,623	2:37.3
1348	Mark Jackson	69		USA		3,622	2:37.3
1348	Marco Emrich	45		GER		3,622	2:37.3
1350	Harold Crowther	66		USA		3,617	2:37.5