Distance: 10,000 m
Time: 42:09.6
Avg/500 m: 2:06.4 / 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 (160 lbs x 3 sets x 8 reps)
• Leg extension (130 lbsx 5 sets x 8 reps)