Auto Reg rating
+4
Races
100m @ 14.39 +1.1
200m @ 30.52 0
Power clean
60 sec rec
2s x 1r x 60, 62, 65, 67, 70,
S/set with 90 sec between reps
Squat 5r x 80, 90, 3s x 5r x 97
Incline DB bench 5r x 22, 25, 3s x 5r x 27
S/set with 60 sec between reps
Military press 3s x 5r x 40
Reverse lunge 3s x 5r x 50
1 arm db row 3s x 5r x 37
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
9
The main goal was to simply get through intact which I did. Calf was not an issue at all 
Times were about what I thought they would be which was a pity given perfect warm conditions. Oh well its a start so will see what happens from here. Cross training will still play a big part in what I do for a while.