Workout of the Day

« May 22, 2026

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
101	Mike Frank	47	Middleton	USA		5,990	2:20.2
102	Cassie Carroll	40		USA		5,947	2:21.2
103	Steve Jackson	72	Wiltshire	GBR		5,940	2:21.4
104	Steffen Hytrek	35		GER		5,907	2:22.2
105	Ian Warrington	72	Church Lawton 🇬🇧	GBR	Team Diamonds	5,884	2:22.7
106	Gang Li	67		CHN		5,869	2:23.1
107	Kelly Flacksbarth	34	Wellington, CO	USA		5,867	2:23.1
108	Kate Rider	61	Warwick	GBR	Warwick Boat Club	5,849	2:23.6
109	Aires de Matos	71	Viseu	POR		5,813	2:24.5
110	Richard Walsh	71		GBR		5,778	2:25.3
111	Kreg Smead	33		USA		5,757	2:25.9
112	John Hall	53		USA		5,747	2:26.1
113	Fred Neibauer	74	Elkins Park, PA	USA		5,728	2:26.6
114	Morgan Seeley	78	Quilcene, WA	USA		5,704	2:27.2
115	Mark Morimoto	55	Los Angeles , CA	USA		5,686	2:27.7
116	John Fitzpatrick	51		IRL		5,549	2:31.3
117	小羊周	46		TPE		5,441	2:34.3
118	Roos Coopmans	31		NED		5,433	2:34.6
119	Claire BARTHELEMY	45		FRA		5,431	2:34.6
120	Sadullah Koç	43		TUR		5,297	2:38.5
121	FRED PENVERN	53		FRA		5,284	2:38.9
122	EZEH RITA	25		NGR		5,108	2:44.4
123	Quentin Speight	43		USA		5,083	2:45.2
124	Sarah Hannay	41		AUS		4,878	2:52.2
125	Erin Caliri	45		USA		4,791	2:55.3
126	Doug Powell	50		GBR		4,733	2:57.4
127	Kay Staples	65		AUS		4,713	2:58.2
128	Heather Saunders	66	Wellingborough 🇬🇧	GBR	Team Diamonds	4,708	2:58.4
129	Holly Rapp	76		USA		4,454	3:08.5
130	Matt B	53		USA		4,443	3:09.0
131	Michel Molly	39		SUI		4,367	3:12.3
132	Anneke Van Susteren	52		NED		4,319	3:14.4