Distance: 10,000 m
Time: 39:50.7
Avg/500 m: 1:59.5 / 500 m
Weights:

• Curls (40 lbs x 2 x 5 sets x 8 reps)
• Military press (35 lbs x 2 x 5 sets x 8 reps)
• Bench press (145 lbs x 5 sets x 8 reps)
• Leg extension (130 lbsx 5 sets x 8 reps)

Total Erg Distance: 11,080,926 m