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Take the back off and wind it up manually to full, then see how it behaves. This will give you a good starting point.
 

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Here's the tech page for a 7s26, it's very similar to the 6309 - just do the same manual winding procedure.
Do ONE thing at a time, doing more is just confusing the issue at this point.
Usually, if the watch is under wound, it will gain time.
 

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