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@Sainsburys_Ed
4 days out, i'm not sure there is much you can do, i certainly wouldnt engage in anything extreme, as you'll end up fatiguing yourself.
not track specific but i would say the only really constructive thing you can do is a lot of stretching stretching to try and improve flexibility.
i personally think this is a good routine.
http://people.bath.ac.uk/masrjb/Stretch/stretching_7.html