Past perfect- action which finished before another past action or before a stated time in the past.
Example- Affirmative i/you/he had played
Negative i/you/he hadn’t played
All the guests had left she arrived at the party.
Past perfect continous- to put emphasis on the duration of an action which started and finished In the past-usually with(for)or (since)
Example- affirmative i/you/he/she/it/we/they had/hadn’t been running
I had been watching TV for an hour when i remembered i had forgotten to call my friend.