Workout of the Day

« July 16, 2026 »

8/6/4/2 minutes with 3 minutes rest

An 8 minute work interval, then a 6 minute work interval, then 4 minutes, then 2 minutes. 3 minutes light between each.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
901	Rachel Nowacoski	42		USA		3,892	2:34.1
901	John Cappello	79	Conklin, NY	USA	The Diamonds (Over Sixties Erging Group)	3,892	2:34.1
903	Jenn Barron	43		USA		3,889	2:34.2
904	Mark Thomas	55	St. Louis, MO	USA		3,887	2:34.3
905	Bob Basham	75		USA		3,884	2:34.4
906	Helena Paays	34		INA		3,883	2:34.5
906	Heather Jones	55		USA		3,883	2:34.5
908	Bill Johnston	76	St. Paul, MN	USA	The Diamonds (Over Sixties Erging Group)	3,875	2:34.8
909	Emma Cordani-murray	39		GBR		3,874	2:34.8
909	Laura Long	79		USA		3,874	2:34.8
911	Bob Moffatt	80	Salt Spring Island, BC	CAN	The Diamonds (Over Sixties Erging Group)	3,867	2:35.1
912	Richard Culbreth	73		USA		3,860	2:35.4
913	Shelby Salmela	52		USA		3,850	2:35.8
914	Michael Lynn	56		CAN		3,848	2:35.9
914	Dana Geyer	45		USA		3,848	2:35.9
916	Eduardo Fuenzalida	66		CHI		3,847	2:35.9
917	Dave Brown	63	WA	USA		3,845	2:36.0
917	Teresa Martin	59	AR	USA	TEAM MELALEUCA	3,845	2:36.0
919	Barbara Wimbush	51		CAN		3,841	2:36.2
920	Juan Carlos López Tobio	48	Villajoyosa	ESP		3,840	2:36.2
921	Earl King	82	El Dorado Hills, CA	USA	The Diamonds (Over Sixties Erging Group)	3,833	2:36.5
921	Sarah Duquette	28		USA		3,833	2:36.5
921	Mitri Ryce	37	NJ	USA		3,833	2:36.5
924	Tom H.	74	Berlin	GER	GERMAN Rowers and FRIENDS United	3,825	2:36.8
925	VIT NAM CHIN	41	Seoul	KOR		3,824	2:36.9
926	Mary-Ellen harvey	59		GBR		3,822	2:36.9
927	William Westerman	58	Huddersfield	GBR	Age Without Limits	3,819	2:37.1
928	Laura Ritzow	63	Seattle, WA	USA		3,817	2:37.1
929	MD 65341	65		USA		3,816	2:37.2
930	Deb Tull	73	CA	USA		3,815	2:37.2
931	Jesse Fordham	31		USA		3,814	2:37.3
932	Cheryl Knight	73	St. Petersburg, FL	USA		3,813	2:37.3
933	cyril schaefer	64		USA		3,810	2:37.4
934	John Power	42	IL	USA		3,800	2:37.8
935	Elizabeth Clifford	48		GBR		3,798	2:37.9
936	Troy Grandpre	46		USA		3,797	2:38.0
936	Greg Poda	43		USA		3,797	2:38.0
936	Margaret Weir	53		USA		3,797	2:38.0
939	Hans-Peter Merg	78	Biberach	GER		3,793	2:38.1
940	Byron Johnson	52		USA		3,791	2:38.2
941	Dennis Mehling	42	Brisbane, QLD	AUS	GERMAN Rowers and FRIENDS United	3,789	2:38.3
942	Mary Vadnal	72		USA		3,788	2:38.3
943	洪哲平	33		CHN		3,784	2:38.5
944	Tom Seabolt	73	Port Orange, FL	USA		3,768	2:39.2
945	Anna FARKAS	66		USA		3,767	2:39.2
946	Sue Steckle	54	Calgary, AB	CAN		3,763	2:39.4
947	Pilar Chiodo	65	Double Horn, TX	USA		3,762	2:39.4
948	Uwe Lillig	63		GER		3,761	2:39.5
949	R B	59		USA		3,760	2:39.5
950	Adolf Quintus Stracke	68	Nentershausen	GER	GERMAN Rowers and FRIENDS United	3,754	2:39.8