Workout of the Day

« October 5, 2026

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
901	Mike Smith	65	Tea tree gully , SA	AUS		3,485	2:43.5
902	Breda Shalloo	56		FRA		3,482	2:43.6
903	Olja Haglund	50		USA		3,480	2:43.7
904	Graham Bootle	63		GBR		3,475	2:44.0
905	Em Holdway	51		USA	Darkhorse Rowing	3,466	2:44.4
905	Anno Steinhaus	61		GER		3,466	2:44.4
907	Carolyn Evans	56		GBR		3,465	2:44.5
908	Nate Drake	49	Pittsburgh	USA		3,460	2:44.7
909	준영 문	40		KOR		3,453	2:45.0
910	Patti Morsillo	64		USA		3,442	2:45.6
911	Volker Pittlik	66	Murten	SUI	The Diamonds (Over Sixties Erging Group)	3,436	2:45.8
912	Richard Yeung	77	Richmond Hill,, ON	CAN		3,430	2:46.1
913	Javier Abeleira	56		ESP		3,428	2:46.2
914	Bill Thomas	70		USA		3,427	2:46.3
915	Richard Monfort	40		USA		3,426	2:46.3
916	Julia St	21		GER		3,419	2:46.7
917	Danny Thompson	47	FL	USA		3,417	2:46.8
918	Sheryl Block	65	Springfield , NE	USA	TEAM MELALEUCA	3,394	2:47.9
919	Donna Smyth	60		GBR		3,390	2:48.1
919	Kerr Pillay	39		RSA		3,390	2:48.1
921	Greet Marien	49		BEL		3,389	2:48.1
922	Sarah Salisbury	55		GBR		3,387	2:48.2
922	Kirk Dobihal	75	Lincoln, IL	USA	#6469 - 1849 - Sangamon Shoal Boat Lifters	3,387	2:48.2
924	Herol Shef	37		USA		3,386	2:48.3
925	Melinda Cole	-		USA		3,385	2:48.3
926	Allen Batchelor	58	Oxfordshire	GBR	British Army	3,383	2:48.4
926	Monika Krzesniak	42		POL		3,383	2:48.4
928	Rena Huang	50		CHN		3,382	2:48.5
929	Sam Howard	47		USA		3,380	2:48.6
930	Natalie Pangburn	62		USA		3,374	2:48.9
931	Andrew Kennerley	52		GBR		3,363	2:49.4
932	Chris Ward	66	VT	USA		3,349	2:50.2
933	Celeste Comeau-Mullane	61		USA		3,342	2:50.5
934	Angela Ferro	35		AUS		3,339	2:50.7
934	Gabriele Mostosi	41	Trento	ITA		3,339	2:50.7
936	Roxane Simonian	74	Claremont, CA	USA		3,338	2:50.7
937	Kathy Smith	76		CAN		3,337	2:50.8
938	Amy T	47		MAS		3,336	2:50.8
939	Andrew Shaw	42		RSA		3,334	2:50.9
940	Remo Sberna	53		ITA		3,327	2:51.3
941	Richard Connor	66	Orlando, FL	USA	The Diamonds (Over Sixties Erging Group)	3,324	2:51.4
942	Simon Jenkins	60		GBR		3,323	2:51.5
943	Stephen Bridgett	73	Leeds	GBR		3,309	2:52.2
944	Karoline Bozelie	59		NED		3,307	2:52.3
945	Jose Negron	60		USA		3,297	2:52.8
946	Oussama Mouley slimane	33		ALB		3,295	2:52.9
947	Joi Cox	62		USA		3,293	2:53.0
948	Sigrid Matthaei	62	Kirchdorf/Krems	AUT		3,275	2:54.0
949	Alice Feldmann	48	DE	USA		3,259	2:54.9
950	Ramona Lopian	65		GER		3,235	2:56.1