A pretty good day overall, it was the first "real practice" of the season outdoors. It was pretty mellow overall, just a couple of hand-time flying/static 30m's and short runways. It was a warm day for this time of year but still a little cold, it was 12 degrees in the afternoon and probably like 8-10 at practice. My warm-up was cut a little shorter than I would have liked but the runs still felt fairly quick. I think of the three static runs my fastest was 4.16s (into a very strong wind ~2-4m/s). My fastest flying time was 3.20s with the wind. There's still a lot of work to do but for a cold spring evening I'm happy with it. My ankle didn't hurt but I feel like if I jumped in for a few triple jumps it would have.

TODAY'S WORKOUT

400m jog
Warm-up
3xstatic 30m (hand-timed: 4.19s, 4.24s, 4.16s)
3xflying 30m (hand-timed: 3.44s, 3.50s into wind, 3.20s with wind)
6x2 13 stride approaches+pop up

Weights--
Squats-3x5@279lb's, 1x5@290lb(cheated on last rep)
Staight-legged deadlifts-4x5@155lb's
Back-extensions-4x8@33lb's (hold for 2 seconds)
5 minutes static stretching