Auto Reg rating
+4
Grass
3s x 100+2x50 walkback / 15 mins
stretch
Rating
9 
RIGHT thinking and sharing some emails re this I have a plan (but knowing me that could change at any minute :rolleyes:)
Use pre Christmas races purely as training so will add some more volume to warm up or maybe another SE rep of say 150m in before the 100m. That gives me 6. Then we are away on holiday at http://www.goldenbaynz.co.nz/beaches.html from Christmas till the 6th. I would then have 5 weeks till Otago Champs.
Pre Christmas
Sat
SE (150, 100, 200) & max weights
Sun
tempo & bike (I really enjoy that)
Mon
SE 3 x 100+ 2x50 or similar on grass maybe moving out to some 400m stuff + exp med ball
Tues
rest
Wed
accel & max speed & dynamic weights
Thurs
tempo
Fri
rest
I am conscious CF says most gains can be made through improving general fitness but am also aware although my calf seems to be pretty well right (95%+) it still causes me more concern as it fatigues rather than short stuff hence the Monday plan. I would like to get to doing say 2 x 300 + 3 x 60 but will take it carefully. Thoughts?