Workout of the Day

« December 22, 2024

12 x 250m / 45 sec easy

Pre-set a work distance of 250 meters and a rest time of 45 seconds. Do 12 intervals at a challenging intensity, with light exercise between pieces. (BikeErg: 12 x 500m)

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Josh Palmer	38		AUS		9:12.6	1:32.1
2	Pete Dalla	44		AUS		9:38.3	1:36.3
3	Kieran Brown	31		AUS		9:46.2	1:37.7
4	Mark Jennings	42		AUS		9:54.1	1:39.0
5	Adam Horder	52		AUS		9:57.8	1:39.6
6	J W	54		GBR		10:00.9	1:40.1
7	Ngou Teng Wu	47		MAC		10:02.5	1:40.4
8	Zac Smit	33	Canberra, ACT	AUS	Australian Defence Force Rowing Club - Air Force	10:08.7	1:41.4
9	Mark Veltman	39	Dubai	UAE		10:13.3	1:42.2
10	Tom Ripper	32		AUS		10:14.4	1:42.4
11	Dave Leadenham	40	Northcote, VIC	AUS		10:29.2	1:44.8
12	Kieren Delaney	32		AUS		10:32.7	1:45.4
13	Christopher Campbell	31		GBR		10:36.6	1:46.1
14	Simon Pastoors	48		AUS		10:38.4	1:46.4
15	Mathew Kaley	56	Sydney, NSW	AUS	Skairies	10:41.2	1:46.8
16	Aaron Moore	41		NZL		10:43.7	1:47.2
17	Brad Watts	44		AUS		10:47.6	1:47.9
17	Richard Shaw	60	Palmerston North	NZL	The Diamonds (Over Sixties Erging Group)	10:47.6	1:47.9
19	Carl Millen	44		AUS		10:48.4	1:48.0
20	Greg Nottage	45		AUS		10:50.8	1:48.4
21	J B	68		AUS		10:51.3	1:48.5
22	Andrei Wightman	51	Brisbane, QLD	AUS		10:52.3	1:48.7
23	Tony Hearn	65	Salamander Bay, NSW	AUS	The Diamonds (Over Sixties Erging Group)	10:59.7	1:49.9
24	Alex Pledge	34		AUS		11:04.0	1:50.6
25	Alexander Robinson	41	VIC	AUS	Royal Australian Air Force	11:11.2	1:51.8
26	lafeil wu	45	青岛	CHN		11:16.1	1:52.6
27	Brad Brown	51	Perth, WA	AUS		11:18.7	1:53.1
28	Ben Hiatt	56	NSW	AUS		11:20.8	1:53.4
29	Damien Thirault	47		FRA		11:23.3	1:53.8
30	Aaron Green	52	Brisbane, QLD	AUS		11:25.2	1:54.2
31	Mike Kourakis	56		AUS		11:29.6	1:54.9
32	Ben Slater	39		AUS		11:32.6	1:55.4
33	Aldo Delgado	35		USA	USAF Veterans	11:38.2	1:56.3
34	Scott Dalibozek	51		AUS		11:38.5	1:56.4
35	Gerhard Becker	57	Weinheim	GER		11:39.1	1:56.5
36	Ken Li	36		AUS		11:40.8	1:56.8
37	Nikki Snow	42		AUS		11:58.9	1:59.8
38	Lewis Sweet	36		AUS		11:59.8	1:59.9
39	Chris Rann	47	Sydney, NSW	AUS		12:00.5	2:00.0
40	David Epms	43		AUS		12:08.6	2:01.4
40	Tim Greenwell	69	VIC	AUS		12:08.6	2:01.4
42	Ben Gardner	40		AUS		12:09.1	2:01.5
43	Craig Shepherd	60		AUS		12:23.6	2:03.9
44	Angie Kirkham	51	TAS	AUS		12:40.4	2:06.7
45	Vanessa Neilsen	48	QLD	AUS		12:40.9	2:06.8
46	Rob Winchester	68	Fremantle, WA	AUS	The Diamonds (Over Sixties Erging Group)	12:48.4	2:08.0
47	Lisa Turnbull	55	TAS	AUS		12:50.5	2:08.4
48	Brad S	44		USA		12:51.6	2:08.6
49	Veronica Bermegui	39		AUS		12:52.0	2:08.6
50	Sim McDonald	55		AUS		13:02.9	2:10.4