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Maybe as wasted time in which you could've done better things: foam roll, stretch the problematic areas more, watch horse porn, or whatever.

meh, it took less than 10 minutes. i'll take my chances.

gonna actually give the t0ddday plan a go. dumbass.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder (it's "migrating")
MENTAL STATE: tired, low motivation

- warm up

- LLL/RRR bounds x 3e x 10m
just working on getting a full footstrike. baby steps. just about exactly five bounds from a false step start to get 10m but i was not putting max effort in. baby steps.

- DSVJ x 6

- avishek hop-jumps x 5

- sprint 60m x 5
??, 8.3, 8.1, 8.2, 8.4 -- swirling winds messed with these a bit. ran 5y too far on the first rep, oops. ~5 min between reps, that extra minute makes a big difference. will continue using it.

- sprint 300m x 1
48.x -- could have run a few seconds faster, for sure, but pacing was way off, no idea how fast to go out. managed to keep it so that i finished at something like a sprint rather than a trot. also, first ~130m into a nice headwind. on the plus side, this ought to come down real fast.

- core circuit 30/30 x 1
-- crunch
-- side crunch L
-- side crunch R
-- toe touch
-- leg lower
-- ground reverse hyper
-- mountain climber
-- bird dog
-- push up
there was one other exercise in there but i forget what it was. EDIT: it was bird dogs. idea taken from brianmac.co.uk -- 9-exercise core circuits with 30s on/30s rest. adistarhj was making me ashamed of not doing core work.

- stretch

Looks pretty sensible.  Not sure if jumps are all indoor basketball jumps, but you might want to add some bounding outdoor as part of your track warmup.  If the indoor jumps are already substantial then you could just add some submax bounds to your warmup to include with your skips and drills. As far as the distances and effort... You don't really get to use percentages.  They don't have much meaning because you will get better so fast initially that it's better to just set reasonable goals for times or do 100%.  Your tempo day will be an SE day until you are fit enough to do tempo, but thats fine.  I'd make a few minor changes (mostly to avoid boredom but also to get you a bit race prepped - dunno if any of your training days will have blocks or a training partner but if you have a pair you would use them for day 3, if you don't them use a four point stance instead of blocks ):

DAY 1
jumps
4-5 x 60m @100+%
300m @ 100+%

DAY 2
rest/weights (upper only)

DAY 3
jumps
5x30 in blocks, walk back
3x50 in blocks - start on curve, jog out the last 50 meters to straight
2x110*
1x150*
1x200*
* timed if possible - full recovery between reps, about 7 min, 7 min, 10-15m

DAY 4
jumps submax/basketball
weights (lower and upper)

DAY 5
rest

DAY 6/7
1) 300m @ 100% ***If you are up to doing this twice a week do it first on this day or else it won't be a good test.

2) Some challenging lactate run
- could be 2x3x200 - 2 mins between the reps (200, 2min, 200, 2min, 200) & 10 mins between sets - start off trying to hit 30,30,30 & 30,30,28 and get better each week
- could be 3 x (300m, rest 45 seconds 100m)  - Timed based on your 300m trial - if you run 42 all out then aim for 45 seconds @ 300m and then run as fast a 100m as possible.

^If training alone the 2x3x200 is probably easiest for you to self time and push yourself at, but you could make some other fun lactate test up just keep it the same until you compete and you will get better each week.

t0ddday also thought i should spend more time getting in shape. i've wussed out about the longer sprints and lactate work. but as i was just saying in acole's journal, jumps are still paramount and have to remain so, and i can't jump as often as i'd like because the gym is full of people a lot of the time and on a somewhat unpredictable schedule. maybe i should give morning jumps another shot. hm.

now everything is blue.

yeah that's true, although a 5" improvement in consistent jumps over four years is a pretty terrible rate of progress. here's hoping that last inch or two of PR jumps comes more quickly. i think i'm already almost there.

anyway, losing squats was a mixed bag for sure but i think a net positive. it'd be nice if i'd cut them out by choice rather than because of a lower back issue that also blocks me from doing other stuff (ME DL bounds, jump squats, heavy RDLs). but making me get out of the rack and focus on other stuff was a good thing overall.

on that note, i definitely tweaked my lower back during the workout yesterday and forgot to note it. everything feels copacetic today, though.

not sure you have to throw the baby out with the bathwater. doing anything strenuous for the first time in a long time is going to wreck you, but the IME the soreness and drain go away pretty quickly if you do it a few more times over the course of a couple of weeks. i think where you went wrong is probably, as you said, just taking on too much at the first go. if you rest up and then add basketball in gradually you can play and train.

not saying you should, just saying.

did you just guess the distance on the 200? or is there a track now?