Hmmm, my best opportunity for contrast training (facilities) is tomorrow… 10 days out. I could use a HI day at 7days out (95%?), which would be slightly depleted (like you discussed in the Usain double workout thread) leading to supercompensation on comp day…
Thurs - 3x30m resisted, 3x30m overspeed, 1x80 flat.
Friday - rest
Sat - rest
Sun - 2x(3x60) 95% or 150/180/150 95%
Monday - rest
Tues - 1000m tempo
Wed - rest
Thurs - 4x20m blocks, bench
Frid - rest
Sat - warm up
Sun- race
Keep us posted on your progress! Fantastic insight!