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Thanks to the advice given by folks here I'm doing better in my games. I got a trainer with a better rating (11 out of 20 for recovery) which while not great is still better than 8.
I played each of my SPs until they were 'tired', then pulled them and noted the pitch count. Same with MRs. Now I tend to pull my SPs before they are tired, and with a 5 man roster I am mostly getting my pitchers to start at 100% rested except for the longer stretches without rest days where they might be 85% rested.
At the moment it looks like the trick is to not let them get "totally exhausted". ie as soon as the pitcher is 'tired', pull him out.
thanks again for everyone's help and input. cheers
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