well i have never ran a flying 30 with someone else timing it. I always try to time myself but i usually mess up. My best time timing myself is 3.30
2/3
I hust went to weight room did some pull ups, pull downs and bent over rows. Also some barbell curls.
After that hit the hot tub and did some contrasting by getting in the pool after a few minutes of the hot tub. then i sat in the steam room and sauna for 5 min apiece.
I think you had better stop using the stadium clock when timing yourself… 
LOL! Nice one Thor.
Stadium clock. They dont even cut the lights on when i run.
wed 2/5
Special endurance day.
I just felt a Pr day.
Got to the track at 5:50 and it is still 75 degrees out. ( I love FLorida)
DId 5 30’s to warm up then i did 3x30 out of blocks. felt real good. I was getting ready to do 2x200 when i noticed that I left my stopwatch at home. Damnit. I know i could have gone low 23’s today. oh well
weight room.
bench 8x185, 6x225, 4x245, 3x270
dips and stabilzer pushups
situps
arnold press
2/5
tempo
3x100 4x200
hot tub, pool
sauna, steam room
2/6
Had another one of those days!!!
Did a speed endurance day. it was about 75 degrees out tonight.
i did 1x60m blocks 1x100 blocks and
1x60m standing and 1x100 standing.
after a good warmup and couple of starts i ran my 60 and 100 out of blocks
I took a 10 min break inbetween. I felt good and relaxed.
in my 60 and 100 standing i ran a pb of 6.53 for 60. felt real good.
After a 15 min break i ran 100.
i dropped a 10.13 standing!!! 
after i crossed the line i realized i ran from the wrong line. damnit. so i measured it out and it came to 93 meters. i used to run from the wrong line all the time last summer. Then my fastest time standing was 10.56. i could also during that last summer only ran 10.2 during flies.
So i figure my 100 would have been around 10.4-10.5. I felt real good.
did some sand pit jumps with 15 pound vest and without.
Spec endurance day
5x30m from blocks
1x200 in 23.8. I slowed up 10 m before the line.
plyos
weight room
Based on the 100 times you’re dropping in practice (high 10’s) shouldn’t your 200 SE runs be a bit faster (At least sub 23)??
yea I should. But for some reason (in my head)I cannot run a hard 200 by myself at practice. As soon as i come off the curve i do nothing. Seems like i chill. I try not to but it keeps happening. 
wed
this was a hard as workout.
4x30 from blocks
flying 60 6.41
flying 100 10.30
flying 120 13.00
flying 150 17.5
After i ran the 100 I was DONE. Tired as hell, as you can see from my 120 and 150 times.
Mon feb 16
Im doing a taper to get right for my meet on saturday
3x30 meter blocks
1x30 standing
1x120
My 30 standing was clocked at 3.59, But i started the clock after my first step (damn it) I guess it was really around 3.7
my 120 was bad ran 13.01. I dont get it I used to chill 12.8. I think i might have ran from the wrong line or something oh well. I felt as if i had good turnover but imy shoulders were not relaxed.
weight room
powercleans
hang cl
hang snatch
situps
lower back work.
Good luck at your meet! be sure to post the results!
I will.
Tuesday
5x200 tempo
wed
had to tkae care of business
thurs
I did
4x30m 3 were from the blocks and 1 standing.
I ran them at about 85%. Since i have a meet on sat, Didnt want to over do it. My standiing was time at 3.75. I was feeling good.
weight room
3xbench
pullups situps and pushup.
Good luck at the meet tomorrow!
What events are you running?
thx
im gonna run the 60,100 and maybe the 200
how did you do at the meet? 
Cheers,
Chris
Iposted the results in the result section. I dropped a 10.70 in the 100 and the 60 (time was really off) i ran 6.00. I am pleased with the time. I want to go 10.3 this year.