M- 6 mile am, 10 mile pm.  Felt good considering the mountain race the day before.  It was an uphill only race so was expecting the quads to be battered, but thought I would be a little more tired.
T- 6 mile am.  1.646 mile warm up and some stirdes on the track. 3k race at Trafford.  Finished 4th in 8.32.50  Was hoping to go a few seconds quicker than my last 3k but missed it by 3 seconds.  Felt tired which is probably from the race at weekend.  6 mile warm down with good group after the race.  (Evening total 9.5 mile)
W- 6 mile am. 8.06 mile pm.
T- 6 mile am.  8.5 mile pm.  Had to run from work as I had a late meetiung Thursday. 
F- 7.5 mile am.  Travel to Bristol for the Cliff to Castle relay
S- Cliff to Castle Relay.  Multi stage relay from Bristol to Windsor.  128 mile in total.  I ran three legs.  8.2 mile at 3.30am, 5.9 mile at 8.30am and 7.2 mile at 1pm.  Ran them all hard.  Will upload routes when I get chance this week.  A few extra miles warm up and down after the legs.  The team I was running for was adidas.  we won overall.  There was only four teams in it this year as it was a test event to see if the thing worked.  If anyione has run in Hood to Coast in America it is a similar set up, but a few lesson miles and a few less runners in a team.
S- 17 mile am mainly off road.  Some good climbs.  Felt tired, but was to be expected.ly

Weekly total- 105.86 miles