Devil's Burden 3rd leg with TR, set off steady, bad miss about 5 mins into it - took an unmarked track (on the "taped route" - (WTF) then steady work all way round. Pleased with how legs stood up to pounding - esp the 5km track run back.
steady run20:00 
Bits of warm-up felt Ok in legs from the start :-)
DNC Forvie, north end. A bit tricky for first half then got more technical and physical. A couple of little wobbles early on then a stoping short at 11 - cost me maybe 1 min then brain fade from last control to finish and lost over 1 min - let E past me... Probably best chance of the season to beat him! Legs felt strong early on then back stiffened up (too much heather) and O struggled later on.
Deeside runners, Tarland way hills - did half set, so 6x 90secs, jog back, equal recovery, plus a couple of 30 secs from bridge on return - to make it to double figures :-) Legs not too bad but sensible to cut short - running Devil's Burden leg 3 on sat so no point hammering myself too hard.
After-school running club. 15 out plus RC, WB and SR. Sprints -30, 45, 60, 90, 60, 45, 30 with about equal recovery. Stick hte boot in on a few of them, seemed to have decent leg turnover - for a short distance at least :-)