Running 49:15 2.19 mi (22:29 / mi) +142m 18:43 / mi
So the plan was to see Murray at the top. He wasn't at the top. Cloud, snow, ice and a drop the other side was though. Swore. Swore again. Put jackets on. Started descending. Thought better go back to car but no car key. Worried Murray was out somewhere on the ridge. Luckily saw him below after what seemed like ages. Shouted. He looked at me but didn't see me and ran off. About 5 mins later I contoured across and got his attention. He persuaded me to go to the summit. That was enough for me thank you. I am a southerner and proud.
Running 50:40 1.54 mi (32:54 / mi) +859m 12:03 / mi
vertical km up to ridge of the 5 sisters. simulation. tried for "race pace" as I have no idea what that is. HR missing for first 15 mins but it looks like I was pretty steady in the 159-165 range. Just around the 80% mark. So there is improvements to make but how is the question. Sport scientist in me thinks I need to improve the muscles locally. Maybe weights with calf muscles. Maybe shorter faster steep intervals. Or just experience. Can these races be run at 90% like at 10km can?
Running 2:30:00 
Afternoon hill run because I had been a wuss and not done the full planned expedition this morning and this was the bargain I struck at the top.
Another vertical km, not quite to the summit of the Munro, but the preceding one. Had thought I'd struggle to go fast after this morning's effort, but managed a similar time of about 50 minutes for the climb section. Similar gradients but slightly fewer rocks. Felt good at the end.
Then went on to the Munro and it was nice to actually run 'with' Murray for a bit. Then popped across a valley to the side of another hill before a nice path descent. But there wasn't much climb after we'd hit the munro, pretty much all downhill for an hour or so.
Much nicer weather and great views.