Edit:--- Just read someone suggesting online the b-screw adjustment may effect this due to insufficent chain wrap in middle/middle config which is where I get the issue. I have just given that a try and I cannot force it to happen as I could before. Test ride later to confirm.
Rechecked the middle ring too and its probably more worn than I thought, but its not that old, but is a low end shimano one. I might use this as an excuse to get a Spa touring one.
My thought would lean towards a worn middle ring, they're not as easy to tell when they are worn as they are usually chamfered on both sides to aid shifting, like a cassette would be so the tooth profiles are not round.