Distance: 10,000 m
Time: 39:11.3 (season best time)
Avg/500 m: 1:57.5 / 500 m
Weights:

• Dips (5 sets x 10 reps)
• Crunches (5 sets x 10 reps)
• Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
• Standing fly (25 lbsx 2 x 5 sets x 8 reps)
• Back Row (25 lbsx 2 x 5 sets x 8 reps)
• Cleans (45 lbs x 5 sets x 8 reps)

Cumulative Erg Distance: 11,137,023 m