Workout of the Day

« January 29, 2026

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
1	Sam Horrocks	35		NZL		4,206	1:39.8
2	Niall Fostyk	32		AUS		4,084	1:42.8
3	Ben Wilson	37	South Hedland , WA	AUS		3,957	1:46.1
4	Kevin Peddie	41		AUS		3,954	1:46.2
5	Dominic Goodyer	57		AUS		3,931	1:46.8
6	Jason Thorpe	38	Nowra, NSW	AUS		3,900	1:47.6
7	Shane Jones	48		AUS		3,896	1:47.8
8	Euan Powell	40	QLD	AUS		3,866	1:48.6
9	Jayce Parker	42		AUS		3,829	1:49.6
10	Karl Schubert	43	NSW	AUS		3,816	1:50.0
11	Grant Ace	44		AUS		3,804	1:50.4
12	远志郭	40	厦门	CHN		3,736	1:52.4
13	Jurie Van Vuren	57	Hoedspruit	RSA		3,735	1:52.4
14	Matt Stevens	52		NZL		3,692	1:53.7
15	PAN DENG	33		CHN		3,678	1:54.1
16	John Huntington	61		AUS		3,673	1:54.3
17	Richard Swainsbury	51		NZL		3,660	1:54.7
18	Simon Pastoors	49	VIC	AUS	Fire Rescue Victoria	3,654	1:54.9
19	Terry Lia	68	Ballarat, VIC	AUS	The Diamonds (Over Sixties Erging Group)	3,646	1:55.1
20	Eamon Murphy	39	WA	PNG		3,641	1:55.3
21	David Van Der Vliet	52		AUS		3,634	1:55.5
22	Scott Heasley	40		NZL		3,629	1:55.7
23	Rob Andrusiow	68	Albion Park , NSW	AUS	The Diamonds (Over Sixties Erging Group)	3,580	1:57.3
24	Alice Macphillamy	39		PNG		3,576	1:57.4
25	Alexey Kadochnikov	45		AIN		3,565	1:57.8
26	Scott Dormer	38		NZL		3,558	1:58.0
26	Marcel Raschig	42		GER		3,558	1:58.0
28	Ellen Bates	45		AUS		3,531	1:58.9
29	Tim Gilbert	57	Lisarow, NSW	AUS		3,525	1:59.1
30	Michael Were	76		NZL		3,522	1:59.2
31	David Mitchell	61		AUS		3,517	1:59.4
32	Matej Grabnar	44		SLO		3,500	2:00.0
33	David Park	37	QLD	AUS		3,461	2:01.3
34	James McIntyre	52		AUS		3,451	2:01.7
35	Dan Viney	45	QLD	AUS		3,407	2:03.2
36	Mark Sinclair	47		AUS		3,401	2:03.4
37	Blake Parrish	41		USA		3,399	2:03.5
38	Carlo Maria Campelli	38		GER		3,341	2:05.7
39	Andrew Thompson	56		NZL		3,322	2:06.4
40	Richard Gillespie	75	Townsville, QLD	AUS		3,307	2:07.0
41	Craig Salisbury	53	Perth , WA	AUS		3,305	2:07.0
42	Kate McRae	42		NZL		3,299	2:07.3
43	Douglas Chappell	68		AUS		3,285	2:07.8
44	Blair Hasforth	46	VIC	AUS		3,259	2:08.8
45	Hyunseung Lee	44		KOR		3,243	2:09.5
46	Bertus Brink	55		RSA		3,222	2:10.3
47	Matthew Sluggett	38	Torquay, VIC	AUS		3,208	2:10.9
48	Elisse Gardam	41		AUS		3,200	2:11.2
49	Steve Porter	63		AUS		3,192	2:11.5
50	Richard Lowe	59	Ascot Vale, VIC	AUS		3,189	2:11.7