Distance: 10,000 m
Time: 42:18.9
Avg/500 m: 2:06.9 / 500 m
Weights:

• Dips (5 sets x 12 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)