5000m
Rate changes every 1000m
22-24-26-24-22
Set the drag 7-10 ticks lower than normal and held a moderately easy pace for most of the time. Finished with hard power 10 to sneak in at 22:20.
Accessory
4 sets:
20 banded triceps pushdowns (purple band)
12 seated banded shoulder presses
Rest 60 seconds between sets
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