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Basically, negative film is quite forgiving to exposure (exposure latitude) usually it is better to expose longer and overexpose, this means tell your camera the film is slower than the box speed.
The other technique is to spot meter for the shadows, unless it's an extremely high contrast scene you'll retain some highlight detail.
Very interesting reads, thanks
Looking at some stuff on google it looks like i'll have to turn one of the black squares silver to change it from 3200 to 1600. Interestingly from reading those links the true speed of my film is ~1250 which I was suprised by