Workout of the Day

« May 30, 2026 »

10 x 2:30 / 30 seconds easy

10 work intervals of 2 minutes and 30 seconds, with 30 seconds recovery between each interval.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
51	Phil Everist	64		AUS		11,547	2:09.9
52	Torin Lynch	19		GBR		11,524	2:10.1
53	paul coyle	40		GBR		11,521	2:10.1
54	Megan Roberts	31		USA		11,467	2:10.8
55	Lara Steinauer	53		USA		11,451	2:10.9
56	KIM Johnson	41		GBR		11,450	2:11.0
57	Elias Laris	36	Flushing, NY	USA		11,419	2:11.3
58	Kellen Ayers	33		USA		11,416	2:11.3
59	Mark Muurisepp	56	Jamestown, NC	USA		11,365	2:11.9
60	Daniel Bowles	41		GBR		11,322	2:12.4
61	Louise Chapman	47		CAN		11,245	2:13.3
62	Josh Sayer	34		AUS		11,205	2:13.8
63	Jeremy Vosbourgh	46		CAN		11,194	2:14.0
64	Rachel Hamilton	44		USA		11,100	2:15.1
65	Shannon Hunter	49		USA		11,070	2:15.5
66	Georg Hoppe	54		GER		11,069	2:15.5
67	Mitchell Finnigan	42		AUS		11,065	2:15.5
68	Irmarie Ortiz	34		PUR		11,049	2:15.7
69	Claudia De Rose	31		AUS		10,981	2:16.5
70	Caroline Cooke	42		GBR		10,958	2:16.8
71	Patrick Edwards	39		GBR		10,954	2:16.9
72	Jill Gorman	57	Monrovia, CA	USA	mERGmaids	10,900	2:17.6
73	Freda Andrikopoulos	31		AUS		10,840	2:18.3
74	Ron Lorusso	50		USA		10,829	2:18.5
75	Peter Moffat	36		GBR		10,783	2:19.1
76	Christelle FOREST	47		FRA		10,703	2:20.1
77	Erin Compton	44		USA		10,571	2:21.8
78	Andrew McKenna	59	Wigan	GBR		10,567	2:21.9
79	Irina Pinjaeva	-	Wilmington, DE	USA		10,535	2:22.3
80	Daine Ellicott	32		AUS		10,443	2:23.6
81	Tenna Riber	30		DEN		10,436	2:23.7
82	Kelly Lane	47		AUS		10,416	2:24.0
83	Yann BIARD	44		FRA		10,367	2:24.6
84	Jeffrey Dunlap	42	Connellsville, PA	USA	U.S. Air Force	10,320	2:25.3
85	Hakan Karakoc	40		AUT		10,297	2:25.6
86	Satnam Bains	58		GBR		10,233	2:26.5
87	Antonio Botelho	49		GBR		10,144	2:27.8
88	Sabine Hauschild	51		GER		10,052	2:29.2
89	Virpi Korpio	58		FIN		10,010	2:29.8
90	Pam .	126		GER		9,998	2:30.0
91	Brian Biros	37		USA		9,992	2:30.1
92	Mark Vanderkooi	58	Bowmanville, ON	CAN		9,923	2:31.1
93	Sally Bailey	66	Tunbridge Wells	GBR		9,906	2:31.4
94	Greg Berry	70	San Tan Valley, AZ	USA	Team Diamonds	9,796	2:33.1
95	Kate Zemunic	39		AUS		9,676	2:35.0
96	Stine Krogstad Trondsen	33		NOR		9,615	2:36.0
97	Amanda Grosskopf	42		USA		9,484	2:38.1
98	Quentin Speight	43		USA		9,449	2:38.7
99	Dawn Campbell	61	Petoskey, MI	USA		9,438	2:38.9
100	Shenel Kavanaugh	45		USA		9,379	2:39.9