Track 1:
We are going to lighten the load a bit as we lead into grands while still getting some longer efforts in.  This is best done if you have a training partner, or small group.  Ideally you get some race fitness, while you also have some race tactic work as well. 
 
You will spend 15-20min doing skill warm up.  Work on your manuals, jumping, and trying new lines.  Ramp up the speed of each run as the warm up goes on.  Finish your warm up with 1x2 gates.
 
For this session we are going to be doing a simple 3, 2, 1.  See below for details
 
Set 1: is half laps.  You will do 3 half laps with 6-8min rest between efforts.  You can mix your start method for these starting at the gate, or on the track.
 
Set 2: ¾ laps.  Since you are doing 2 of them do 1 starting in turn 1 to the finish line and the other starting from the gate.  Give yourself 8-10 min rest on these.
 
Set 3:  You will end the session with 1 full lap!  Grand main event, lock in and get it done!!