Distance: 10,000 m
Time: 42:26.6
Avg/500 m: 2:07.3 / 500 m
Weights:
- Dips (5 sets x 12 reps)
- Crunches (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)
Distance: 10,000 m
Time: 42:26.6
Avg/500 m: 2:07.3 / 500 m
Weights: