Orienteering at Abbey Craig with Scarlett and Rachel ran the occasional bit, but mostly walked or waited for them while they did loops by themselves also did a good 2 hours walking with Storm this morning on cycle path from Helensfield
week 3 /8 of trying not to overdo things. mainly behaved myself, but shouldn't have done King's Seat. at agility today, was definitely able to run better than two weeks ago, but still not enough to even run round the full course.
down to Golf Club, then Auchlinsky loop anti-clockwise 2h55 in total definitely a good idea to avoid coming down Hillfoot Hill track - the descent down Auchlinsy was much better for my knees quads sore from yesterday
uphill fast walking and some downhill too1:00:00 
unplanned ascent of King's Seat from Golf Club took 1 hour to get up and 50 mins to get back home again shouldn't have done this though - knee still feeling that it wasn't a good idea - but it was a nice day and I need to try and keep feeling that life is worth living.