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yes, a ST can be very good (many times better) as AM too

yes, one sp (from the old training system or the daily gift) is +4 to gaining (avg).
It could be +3 or +5 depending from the decimal .

with the old system it's about 55 greens and 75 greens.
I 'm not sure how w.c. drills can help.
Maybe 20-25 % less

sorry for the late response, I didn't see that.

I didn't use it and I 'm against this.
The greens give a "fake" replenish of condition.
The better you can do after a power training is to give...

it affects the performance

Well Al as you asked me a couple of times if it's worthy to go for extra position (or sa) instead of gaining quality, I added 3 posts in my team show case, answering to you....