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Workout of the Day

« March 22, 2026

Intervals of 6/3/3/1/1/1 minutes with 2 minutes rest.

6 timed intervals of 6/3/3/1/1/1 minutes with 2 minutes rest between each interval.

Pos. Name Age Country Result Pace
1 Sam Horrocks 35 NZL 4,442 1:41.3
2 Mat Roberts 45 AUS 4,296 1:44.7
3 Dominic Goodyer 57 AUS 4,150 1:48.4
4 Time Bomb 43 AUS 4,141 1:48.6
5 Dale Walker 42 AUS 4,116 1:49.3
6 Jason Thorpe 38 AUS 4,109 1:49.5
7 Craig Davidson 46 AUS 4,058 1:50.8
8 Jack Kemp 30 AUS 4,039 1:51.4
9 Michael Key 65 AUS 4,028 1:51.7
10 Duncan Dunning 53 NZL 4,009 1:52.2
11 David Van Der Vliet 52 AUS 3,983 1:52.9
12 andrew harvey 53 NZL 3,977 1:53.1
13 Jason Davis 45 AUS 3,965 1:53.4
14 Lee Hine 57 NZL 3,963 1:53.5
15 Matt P 39 AUS 3,920 1:54.7
16 Grant Anderson 55 NZL 3,914 1:54.9
17 David Park 37 AUS 3,894 1:55.5
18 Peter Ricciardo 49 AUS 3,889 1:55.7
19 Andrew Birch 46 AUS 3,855 1:56.7
20 Mark Fitzgerald 54 AUS 3,829 1:57.5
21 Stu Joyce 41 NZL 3,811 1:58.0
22 Oliver Ting 48 AUS 3,774 1:59.2
23 Nick Green 37 NZL 3,726 2:00.7
24 Meng Kuang HO 64 MAS 3,683 2:02.1
25 Cleve Reed 73 NZL 3,654 2:03.1
25 Glenn Smith 42 AUS 3,654 2:03.1
27 Rebecca Hale 49 NZL 3,644 2:03.4
28 Penni Donato 50 AUS 3,643 2:03.5
29 Dave Haslett 52 AUS 3,640 2:03.6
30 Tony Jung 26 KOR 3,628 2:04.0
31 Tony Grizaard 71 AUS 3,622 2:04.2
32 Karl Brewerton 44 NZL 3,618 2:04.3
33 Andrew Harris 65 AUS 3,617 2:04.4
34 Choi Wonsoong 30 KOR 3,592 2:05.2
35 Femke Douglas 46 AUS 3,570 2:06.0
36 Jonathan Lambrianidis 37 AUS 3,559 2:06.4
37 Brian Smith 56 AUS 3,525 2:07.6
38 Owen Dwyer 67 NZL 3,515 2:08.0
39 Rossi Higashi 68 JPN 3,504 2:08.4
40 Emma Kurtz 39 AUS 3,445 2:10.6
40 Julie Fryer 42 AUS 3,445 2:10.6
42 Paul Kroon 80 AUS 3,420 2:11.5
43 Dan . 46 AUS 3,416 2:11.7
44 Gerald Grund 56 GER 3,412 2:11.8
45 rla gotjd 43 KOR 3,354 2:14.1
46 Mark Schumann 44 AUS 3,338 2:14.8
47 Olivia Black 41 AUS 3,295 2:16.5
48 Bec L 43 AUS 3,285 2:16.9
49 sam park 47 KOR 3,258 2:18.1
50 Youngsoo Kim 39 KOR 3,203 2:20.4