M- 10 mile am.  Ran on the low fells behind the house.  Felt good.
T- Track session!  2 mile warm up, 12 x 400m off 30 secs recoverey, 3.5 mile warm down.  Session went well.  Reps were consistent so left happy.  Even looking forward to going back to the track next week!
W- 8 mile pm.  Ran with Matt Shaw around the River Mersey from Sale Harriers.  Ended up doing another 2 mile with Donna on her warm down.
T- 6 mile am.  Nice and steady with 5 x 1min efforts in it.
F- Salford 10k.  2k warm up, 10k race, 5k warm down.  4th place.  30.35.  Was lookig for 30.20 so pleased really. Report in race section.
S- Decided to run the Rivington Pike Fell Race.  Haven't done the race since the first time I did it back in 2004.  Won it in 2004 so wanted to win it again.  Race report in report section.  Finished 1st in 17.08 which seems to be the time I think I ran years ago.  For a warm up I did the course and for a warm down ran the course again.  So three climbs up Rivington Pike in an afternoon makes for some good training.  10 miles for the day.
S- 19 mile am.  Felt a little sore this morning in my quads after yesterdays Rivington Pike Fell Race.  Run was the same as last Sundays in the same time.  Flat first half on the Huddersfield canal to Ashton and then the canal to Hyde.  Good climb up on to Hobson Moor before dropping back down to Millbrook.

Weekly total- 74.5 miles. 

Good week of training with a good 10k race on Friday.  Made a return to the track and will hopefully keep this going now.