Guiding for Run the 3 Dees. Loop round Loch Kinord from BoV then up to the viewpoint and Vat. Stunning morning with the mist still clinging to the loch, but sun breaking through in places. Darned cold too - never got hat and gloves off. Very appreciative group. Think many will be back.
Running4:40:00  31.0 km (9:02 / km) +1100m7:40 / km
Guiding for Run the 3 Dee Glens round the Loch Muick munros loop. Cloud stayed high, plenty of sun and not much wind. Roaring stags, hare and ptarmigan. Brilliant day, brilliant fun group. Finished with an ice bath in the Muick.
Running2:00:00  17.0 km (7:04 / km) +370m6:22 / km
Guiding for Run the 3 Dee Glens. From Linn of Quoich cw loop round Mar Lodge, Glen Lui, over to the Quoich by Clais Fhearnaig and back by Devils Punchbowl. At the back for most of it and a very easy pace walking all the uphill. Took over at the front on the Quoich track and had to work hard for a while to catch the "Swiss" guys before they missed the path down to the punchbowl.
Control pick in Glen Dye. Spiked first 11 nicely, then a hesitation on 12 and error on 13 (both in the tricky lower vis bit). 14 and 15 fine. Good wee session. Felt v tired on the w-u, but was ok once I got going.
Checking out woodland behind Strathdon school for new map.
Running warm up/down 15:00 
WBs dynamic w-u and drills
Running intervals 18:00 
Session was meant to be hard round to church then jog back across green off 3' (x 12, but I only planned to do half). Realised after the 2nd that I was only taking 1 1/2' round to the ch (never mind the faster folk) so decided to continue hard for the 2' giving 1' recovery. Pretty useless session for most folk tbh. Probably quite good for E, but pretty much everyone else needs to be doing longer reps with less recovery. About time DR got their act together and planned things a bit better.