Distance: 10,000 m
Time: 41:58.4
Avg/500 m: 2:05.9 / 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 2 sets x 8 reps) + (150 lbs x 3 sets x 8 reps)
• Leg extension (130 lbsx 5 sets x 8 reps)
• Crunches (5 sets x 12 reps)