Distance: 10,000 m
Time: 39:55.9
Avg/500 m: 1:59.7 / 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)