cheers everyone,
completely stripped my bb down last night, de-greased it and put it back together and now it purrs like a kitten. I am a little unsure about how tight the cups should be, finger tight (using the BB tool) means the BB goes real smooth, but using a wrench on the BB tool I could probably get the cups a good deal tighter, but then I notice a bit of resistance on the spindle (but the spindle still turns really freely). I can't feel any sideway movement of the spindle, but maybe the large amount of greese is just cushioning it?
Greasing the spindles before putting the cranks back on really helped and also tightening the main allen bolt into the spindle, then loosening it half a turn, then tighten again etc. worked really well. I was able to get the cranks on much much better doing this.
If you're going to bother to tear it all the way down, clean that sucka out like you mean it, and give it new bearings as well as new grease. Bearings are very cheap.
I didn't replace the bearings, but I am a bit confused, if bearings are so cheap, what is the expensive bit of a BB that can make some of them over $150? mine seems to just be a spindle, two bearings, a tube to space out the bearings and two cups. (it is a Race Face XC Taperlock steel 110mm with Dura Ace track cranks on if anyone is interested)