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Scottish National U17 / Senior Championships
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Emirates Arena
28 Jan 17
800
1500
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Head to Head
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800 SM
Pos
Gun
Name
AG
Club
SB
PB
HC
1
1:49.81
Ben Greenwood
U20
M
Perth Strathtay
1:48.71
1:47.76
-4.0
2
1:51.07
Cameron Steven
PB
U20
M
Lasswade
1:51.07
1:51.07
4.7
3
1:53.29
Stephen Mackay
SEN
M
Glasgow City/Inverness
1:52.78
1:50.39
-4.3
4
1:54.93
Ewan Dyer
PB
SEN
M
Woodford Green Essex Ladies/Heriot-Watt Uni/Pitreavie
1:54.75
1:51.34
3.7
5
1:56.69
Pierre Besse
SEN
M
Heriot-Watt Uni/France
1:54.54
1:54.54
23.9
6
1:56.96
Andrew McAslan
U23
M
Sale Harriers Manchester/Bath Uni
1:53.68
1:51.56
5.3
800 SM h1
Pos
Gun
Name
AG
Club
SB
PB
HC
1
1:55.89
Ben Greenwood
U20
M
Perth Strathtay
1:48.71
1:47.76
-4.0
2
1:56.94
Sam Brown
U20
M
Edinburgh AC
1:52.94
1:49.22
-2.3
3
1:58.98
Jamie MacKinnon
U20
M
Victoria Park City of Glasgow/Strathclyde Uni
1:58.36
1:54.49
-4.3
4
2:00.26
Ross Hill
SB
SEN
M
Law
2:00.26
1:58.59
3.9
5
2:01.10
Paul Davidson T20/F20
PB
SEN
M
Inverness
2:01.10
2:01.10
26.0
6
2:01.78
Cody Stevenson
PB
U20
M
Garscube
2:00.15
2:00.15
10.6
7
2:02.24
Callum Hunter
SB
U23
M
Inverclyde/Glasgow Uni
1:56.54
1:56.54
14.0
800 SM h2
Pos
Gun
Name
AG
Club
SB
PB
HC
1
1:54.31
Stephen Mackay
SEN
M
Glasgow City/Inverness
1:52.78
1:50.39
-4.3
2
1:55.22
Andrew McAslan
PB
U23
M
Sale Harriers Manchester/Bath Uni
1:53.68
1:51.56
5.3
3
1:56.09
Donald MacLeod
SB
SEN
M
Glasgow City/Stornoway
1:54.65
1:51.04
20.5
4
1:58.25
Stewart Millar
U20
M
Aberdeen
1:55.89
1:52.71
-1.5
5
2:01.89
Kobe Stevens
U23
M
Moorfoot
1:57.92
1:57.45
12.2
6
2:08.52
Robbie Ferguson
PB
U20
M
Bellahouston Harriers/Glasgow Caledonian Uni
2:04.30
2:04.30
-3.7
7
2:16.10
Kevin Slaven
PB
V35
M
Shettleston
2:11.93
2:11.93
28.3
800 SM h3
Pos
Gun
Name
AG
Club
SB
PB
HC
1
1:53.40
Cameron Steven
SB
U20
M
Lasswade
1:51.07
1:51.07
4.7
2
1:54.54
Pierre Besse
PB
SEN
M
Heriot-Watt Uni/France
1:54.54
1:54.54
23.9
3
1:54.75
Ewan Dyer
PB
SEN
M
Woodford Green Essex Ladies/Heriot-Watt Uni/Pitreavie
1:54.75
1:51.34
3.7
4
1:57.11
Connor Henderson
SEN
M
Glasgow City/West of Scotland Uni/Kilbarchan
1:56.36
1:55.97
13.4
5
1:59.48
Gavin Bryson
PB
U20
M
Edinburgh AC
1:58.30
1:58.30
14.5
6
2:02.54
Ross Gray
U23
M
Inverclyde
2:00.42
1:58.46
-3.3
7
2:09.55
Robert Lindsay
SB
V40
M
Kilmarnock/Scottish Vets H
2:09.55
2:07.5
4.4
8
2:16.58
Fraser Armstrong
U23
M
Red Star/Bellahouston Harriers
2:11.48
2:08.81
-0.1
800 U17M
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:02.66
Gary McPake
SB
U17
M
Glasgow Sch of Sport/Cumbernauld
2:02.66
1:57.76
9.0
2
2:03.43
Harris Pentecost
U17
M
Falkirk
1:56.91
1:55.70
5.5
3
2:03.69
Harry Hall
U17
M
Aberdeen
2:01.01
1:58.04
10.3
4
2:04.51
Adam Hay
U17
M
Inverclyde
2:00.91
1:56.06
5.9
5
2:06.35
Ross Whitelaw
SB
U17
M
Airdrie Harriers/Glasgow Sch of Sport
1:59.73
1:54.94
5.5
6
2:06.40
Fraser Blackie
PB
U17
M
Edinburgh AC
2:01.23
1:59.70
16.2
7
2:08.03
Ben Shaw
PB
U17
M
Giffnock North/Edinburgh Uni Hare & Hounds
2:03.07
2:03.07
1.7
8
2:10.82
David McNair
U17
M
Kilbarchan
1:58.17
1:58.17
14.0
800 U17M h1
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:08.89
Harris Pentecost
U17
M
Falkirk
1:56.91
1:55.70
5.5
2
2:09.05
Fraser Blackie
U17
M
Edinburgh AC
2:01.23
1:59.70
16.2
3
2:13.57
Luke McCaffrey
SB
U17
M
Kirkintilloch
2:01.38
2:01.38
14.9
4
2:13.94
Andrew Robertson
PB
U17
M
Giffnock North
2:08.26
2:07.31
10.1
5
2:16.89
Jacob Brown
SB
U17
M
Cumbernauld
2:14.90
2:10.25
15.4
6
2:21.69
Donald Maclean
PB
U17
M
Giffnock North/Glasgow Uni
2:18.70
2:05.94
1.0
7
2:23.13
Ryan Donald
PB
U17
M
Dundee Hawkhill
2:20.4
2:20.4
-0.8
800 U17M h2
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:09.07
Harry Hall
U17
M
Aberdeen
2:01.01
1:58.04
10.3
2
2:09.33
Adam Hay
U17
M
Inverclyde
2:00.91
1:56.06
5.9
3
2:16.14
Eoghan O'Donnell
PB
U17
M
Giffnock North
2:09.82
2:00.05
1.7
4
2:17.16
Lewis Elliot
U17
M
Shettleston/Glasgow Sch of Sport
2:10.75
2:05.01
18.4
5
2:18.83
Alexander Thomson
U17
M
2:10.04
2:09.39
18.5
6
2:29.82
Scott Tindle
U17
M
Tweed, Leader, Jed Track/Northumberland Schs
2:17.46
2:17.46
31.2
800 U17M h3
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:08.72
David McNair
U17
M
Kilbarchan
1:58.17
1:58.17
14.0
2
2:08.91
Ross Whitelaw
SB
U17
M
Airdrie Harriers/Glasgow Sch of Sport
1:59.73
1:54.94
5.5
3
2:10.81
Finlay Ross
U17
M
Corstorphine
2:05.03
2:05.03
13.6
4
2:12.39
Matthew Law
PB
U17
M
Arbroath & District
2:12.39
2:12.39
33.5
5
2:17.16
Fraser Clyne
U17
M
Teviotdale
2:10.42
2:09.18
14.7
6
2:19.44
Lewis Mitchell
U17
M
Giffnock North
2:11.18
2:06.63
14.3
800 U17M h4
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:07.29
Gary McPake
U17
M
Glasgow Sch of Sport/Cumbernauld
2:02.66
1:57.76
9.0
2
2:07.69
Ben Shaw
PB
U17
M
Giffnock North/Edinburgh Uni Hare & Hounds
2:03.07
2:03.07
1.7
3
2:09.51
Oisin Lyons
U17
M
Craughwell AC
4
2:13.10
Dylan Crawford
PB
U17
M
Inverclyde
2:12.32
2:06.45
-0.3
5
2:14.26
Luca Librizzi
U17
M
Edinburgh AC
2:13.95
2:05.31
9.9
6
2:25.62
Dylan Drummond
U17
M
Motherwell
2:11.94
1:57.97
0.5
800 SW
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:05.27
Mhairi Hendry
U23
W
Victoria Park City of Glasgow/Strathclyde Uni
2:03.37
2:01.30
2.6
2
2:05.52
Jemma Reekie
PB
U20
W
Kilbarchan
2:04.25
1:56.90
-1.5
3
2:06.84
Erin Wallace
SB
U20
W
Giffnock North
2:06.84
2:02.93
-1.1
4
2:08.87
Kelsey Stewart
U23
W
Aberdeen/Aberdeen Uni/Banchory Stonehaven
2:07.21
2:06.41
19.4
5
2:10.58
Emily Todd
SB
SEN
W
Edinburgh AC/Cambridge Uni/Team Edinburgh
2:05.89
2:01.89
6.8
6
2:12.12
Erin Mcilveen
SEN
W
Victoria Park City of Glasgow/City of Lisburn
2:07.15
2:05.83
14.1
7
2:15.10
Kerry MacAngus
U20
W
Kilbarchan
2:11.34
2:10.77
10.9
-
DNS
Gemma Dawkins
SEN
W
Jersey/Sheffield Hallam Uni
2:08.10
2:07.88
24.1
800 SW h1
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:09.88
Erin Wallace
U20
W
Giffnock North
2:06.84
2:02.93
-1.1
2
2:10.00
Jemma Reekie
U20
W
Kilbarchan
2:04.25
1:56.90
-1.5
3
2:10.38
Emily Todd
SB
SEN
W
Edinburgh AC/Cambridge Uni/Team Edinburgh
2:05.89
2:01.89
6.8
4
2:16.22
Julie Dobbin
SEN
W
Victoria Park City of Glasgow/Glasgow Uni
2:09.16
2:09.16
24.6
5
2:18.76
Sarah Eunson
U20
W
Giffnock North
2:14.87
2:10.28
28.9
800 SW h2
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:10.06
Mhairi Hendry
U23
W
Victoria Park City of Glasgow/Strathclyde Uni
2:03.37
2:01.30
2.6
2
2:10.37
Erin Mcilveen
SEN
W
Victoria Park City of Glasgow/City of Lisburn
2:07.15
2:05.83
14.1
3
2:10.48
Kelsey Stewart
U23
W
Aberdeen/Aberdeen Uni/Banchory Stonehaven
2:07.21
2:06.41
19.4
4
2:13.65
Kerry MacAngus
PB
U20
W
Kilbarchan
2:11.34
2:10.77
10.9
5
2:15.67
Gemma Dawkins
SEN
W
Jersey/Sheffield Hallam Uni
2:08.10
2:07.88
24.1
-
DNF
Emma Leask
SEN
W
Shetland/Robert Gordon Uni/Aberdeen
2:15.42
2:08.00
25.9
800 U17W
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:12.84
Olivia Vareille
SB
U17
W
Falkirk
2:09.51
2:05.59
3.1
2
2:13.75
Nuala McCheyne
PB
U17
W
Inverclyde
2:13.75
2:13.75
13.0
3
2:18.72
Zoe Renfrew
PB
U17
W
Inverclyde
2:15.92
2:15.92
14.9
4
2:19.03
Adrienne Murray
U17
W
Victoria Park City of Glasgow
2:16.10
2:16.10
22.6
5
2:23.45
Charlotte Clare
U17
W
Moorfoot
2:17.44
2:10.25
4.0
6
2:23.93
Aine Corcoran
U20
W
Shercock, IRL/Ireland
2:17.3
2:17.3
17.7
7
2:34.08
Iona Crawford
U17
W
Pitreavie
2:23.39
2:18.75
34.5
-
DNS
Ishbel Strathdee
U17
W
Edinburgh AC
2:23.29
2:19.50
17.5
800 U17W h1
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:22.75
Olivia Vareille
U17
W
Falkirk
2:09.51
2:05.59
3.1
2
2:23.29
Ishbel Strathdee
SB
U17
W
Edinburgh AC
2:23.29
2:19.50
17.5
3
2:23.49
Aine Corcoran
U20
W
Shercock, IRL/Ireland
2:17.3
2:17.3
17.7
4
2:28.46
Charlotte McDowall
U17
W
Ayr Seaforth
2:24.34
2:24.34
22.2
5
2:29.09
Kirsten Forster
SB
U17
W
Glasgow Sch of Sport
2:29.09
2:24.56
34.5
6
2:30.30
Hannah Paton
PB
U17
W
Kirkintilloch
2:30.22
2:30.22
22.4
7
2:31.89
Eilidh Murphy
U17
W
Airdrie Harriers
2:24.98
2:24.29
26.6
800 U17W h2
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:24.14
Nuala McCheyne
U17
W
Inverclyde
2:13.75
2:13.75
13.0
2
2:24.99
Zoe Renfrew
U17
W
Inverclyde
2:15.92
2:15.92
14.9
3
2:26.73
Hannah Dow
U17
W
Pitreavie
2:24.52
2:22.34
25.3
4
2:27.64
Lucy Muirhead
SB
U17
W
East Kilbride
2:23.73
2:19.98
26.8
5
2:28.13
Amy Bissett
SB
U17
W
Victoria Park City of Glasgow
2:27.10
2:26.20
24.6
6
2:30.32
Sarah Davenport
U17
W
Tweed, Leader, Jed Track
2:27.61
2:24.91
13.0
7
2:33.36
Jenna Morton
SB
U17
W
Whitemoss
2:26.41
2:26.41
29.5
8
2:37.43
Cliona McCheyne
SB
U17
W
Inverclyde
2:37.43
2:29.88
15.5
800 U17W h3
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:23.39
Iona Crawford
SB
U17
W
Pitreavie
2:23.39
2:18.75
34.5
2
2:23.55
Charlotte Clare
U17
W
Moorfoot
2:17.44
2:10.25
4.0
3
2:23.60
Adrienne Murray
U17
W
Victoria Park City of Glasgow
2:16.10
2:16.10
22.6
4
2:28.30
Morrin McMenemy
U17
W
Airdrie Harriers
2:26.81
2:26.81
27.7
5
2:28.98
Sophie Young
SB
U17
W
Inverness
2:21.94
2:21.16
5.0
6
2:32.15
Molly Carruthers
SB
U17
W
Nithsdale
2:31.02
2:26.88
33.9
7
2:40.85
Shauna Perry
U17
W
Forres
2:31.93
2:31.93
19.9
8
2:41.54
Courtney Moffat
U17
W
Livingston
2:30.80
2:30.80
18.3
1500 SM
Pos
Gun
Name
AG
Club
SB
PB
HC
1
3:58.37
Kieran Kelly
SEN
M
Raheny Shamrocks/Ireland
3:44.42
3:42.46
-2.9
2
4:01.71
Callum Matthews
U23
M
Kilbarchan/Glasgow Caledonian Uni
3:57.17
3:57.17
-1.6
3
4:02.80
Scott MacAulay
SEN
M
Glasgow City/Kilbarchan
3:57.23
3:57.23
4.0
4
4:03.44
Ben Potrykus
U23
M
Pitreavie/Heriot-Watt Uni/Inverclyde
3:50.43
3:42.57
-5.4
5
4:03.66
Peter Cameron
SB
SEN
M
Edinburgh AC/Cambridge Uni
3:55.83
3:52.61
-1.4
6
4:05.25
James Donald
U20
M
Dundee Hawkhill
3:58.10
3:44.51
-4.5
7
4:08.33
Jake Thomas
U23
M
Livingston/Warwick Uni
4:01.33
4:01.33
17.0
8
4:09.55
Euan Boyle
U20
M
Fife
4:02.66
4:01.69
17.5
9
4:09.90
Owen Miller T20/F20
SEN
M
Fife
4:05.89
3:50.72
-2.6
10
4:20.81
Andrew Bonner
PB
SEN
M
Giffnock North
4:05.49
4:05.49
13.5
1500 SM h1
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:08.00
Callum Matthews
U23
M
Kilbarchan/Glasgow Caledonian Uni
3:57.17
3:57.17
-1.6
2
4:08.32
Scott MacAulay
SEN
M
Glasgow City/Kilbarchan
3:57.23
3:57.23
4.0
3
4:08.53
Kieran Kelly
SEN
M
Raheny Shamrocks/Ireland
3:44.42
3:42.46
-2.9
4
4:09.77
Owen Miller T20/F20
SEN
M
Fife
4:05.89
3:50.72
-2.6
5
4:12.32
Euan Boyle
U20
M
Fife
4:02.66
4:01.69
17.5
6
4:22.58
Mark Gardner
V35
M
Lancaster & Morecambe/Northern Masters
4:17.30
4:10.4
9.5
7
4:28.86
Michael Healy
V35
M
Unattached
4:24.00
4:21.76
11.5
1500 SM h2
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:11.14
James Donald
U20
M
Dundee Hawkhill
3:58.10
3:44.51
-4.5
2
4:11.91
Jake Thomas
U23
M
Livingston/Warwick Uni
4:01.33
4:01.33
17.0
3
4:13.57
Ben Potrykus
U23
M
Pitreavie/Heriot-Watt Uni/Inverclyde
3:50.43
3:42.57
-5.4
4
4:16.86
Peter Cameron
SEN
M
Edinburgh AC/Cambridge Uni
3:55.83
3:52.61
-1.4
5
4:17.26
Andrew Bonner
PB
SEN
M
Giffnock North
4:05.49
4:05.49
13.5
6
4:19.43
Andrew Clark
U23
M
Giffnock North/West of Scotland Uni
4:08.21
4:06.86
14.5
7
4:21.11
Andrew Kaar T20/F20
SEN
M
Coventry
4:17.49
4:01.01
10.5
1500 U17M
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:14.51
Jamie Burns
U17
M
Shettleston
4:04.82
3:52.21
-5.0
2
4:14.75
Kane Elliott
PB
U17
M
Falkirk
3:58.96
3:39.13
-4.0
3
4:15.09
Andrew MacAngus
U17
M
Kilbarchan
4:05.20
3:58.75
6.4
4
4:19.94
Lewis Pentecost
U17
M
Falkirk
4:04.62
4:03.43
3.1
5
4:20.21
Robert Sparks
PB
U17
M
Fife
4:18.9
4:04.63
-2.1
6
4:20.70
Joe Ewing
U17
M
Edinburgh AC
4:12.96
3:44.43
-3.2
7
4:20.83
Jack Gillespie
PB
U17
M
Aberdeen
4:19.80
4:12.12
12.8
8
4:22.12
James Gillon
PB
U17
M
Law
4:07.54
4:01.15
3.9
9
4:22.20
Keir Howlieson
U17
M
Central
4:12.97
4:12.97
12.3
10
4:33.38
Stephen Addison
U17
M
Corstorphine
4:12.43
3:53.66
-3.4
1500 U17M h1
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:21.56
Andrew MacAngus
U17
M
Kilbarchan
4:05.20
3:58.75
6.4
2
4:21.74
Lewis Pentecost
U17
M
Falkirk
4:04.62
4:03.43
3.1
3
4:21.85
Stephen Addison
U17
M
Corstorphine
4:12.43
3:53.66
-3.4
4
4:22.27
Lewis Raeburn
PB
U17
M
Shettleston
4:09.32
3:56.97
5.2
5
4:23.95
Christian Graham
PB
U17
M
Lasswade
4:06.70
3:55.88
-5.0
6
4:25.63
Iain McWhinnie
PB
U17
M
Fife/Glasgow Uni
4:23.78
4:13.36
5.3
7
4:29.10
Lorn Webster
U17
M
Garscube
4:10.83
4:10.83
13.4
8
4:33.22
Tom Ireland
U17
M
Edinburgh AC
4:11.99
4:11.10
4.9
1500 U17M h2
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:18.89
Jamie Burns
U17
M
Shettleston
4:04.82
3:52.21
-5.0
2
4:19.80
Jack Gillespie
PB
U17
M
Aberdeen
4:19.80
4:12.12
12.8
3
4:20.39
Robert Sparks
PB
U17
M
Fife
4:18.9
4:04.63
-2.1
4
4:20.40
James Gillon
PB
U17
M
Law
4:07.54
4:01.15
3.9
5
4:22.76
Ben MacMillan
U17
M
Central
4:14.64
3:40.60
-5.4
6
4:28.67
Drew Pollock
U17
M
Cambuslang
4:06.53
4:02.80
8.5
7
4:41.36
Luke O'Sullivan
U17
M
Shercock
8
4:42.57
Fraser Clyne
PB
U17
M
Teviotdale
4:38.73
4:28.88
14.7
1500 U17M h3
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:18.54
Kane Elliott
U17
M
Falkirk
3:58.96
3:39.13
-4.0
2
4:18.86
Joe Ewing
PB
U17
M
Edinburgh AC
4:12.96
3:44.43
-3.2
3
4:19.16
Keir Howlieson
U17
M
Central
4:12.97
4:12.97
12.3
4
4:24.57
Craig Kennedy
U17
M
Kilbarchan
4:20.70
4:10.26
9.4
5
4:26.77
Magnus Tait
U17
M
Lasswade
4:15.05
3:58.51
-2.9
6
4:31.76
Euan Hood
U17
M
Lasswade
4:17.57
4:14.53
2.5
7
4:41.88
Gavin McWhinnie
U17
M
Fife
4:30.8
4:19.61
9.1
8
4:42.62
Ryan Donald
PB
U17
M
Dundee Hawkhill
4:32.96
4:19.65
-0.8
1500 SW
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:16.20
Emma Mitchell
PB
SEN
W
Queen's Uni Belfast/Ireland
4:15.32
4:14.54
0.5
2
4:37.72
Anna Tait
PB
U23
W
Victoria Park City of Glasgow/Glasgow Caledonian Uni
4:21.16
4:21.16
3.9
3
4:41.38
Zoe Bates
U20
W
Edinburgh AC/Aberdeen Uni
4:31.94
4:26.25
6.1
4
4:54.03
Amanda Woodrow
SEN
W
Edinburgh AC/Napier Uni
4:48.11
4:35.63
11.1
5
4:56.51
Fiona Matheson
SB
V55
W
Falkirk/Scottish Vets H
4:56.51
4:46.86
5.2
6
5:07.13
Louise McCullagh
U20
W
Fife
4:57.21
4:47.33
24.7
7
5:11.60
Daire McCartan
U20
W
Beechmount
5:10.42
4:54.84
29.6
8
5:13.05
Stephanie Hewitt
U23
W
Kilmarnock/Strathclyde Uni
4:57.04
4:35.87
4.4
-
DNS
Erin Wallace
U20
W
Giffnock North
4:16.61
4:07.46
-1.1
1500 U17W
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:48.39
Sarah Calvert
U17
W
Livingston
4:35.43
4:14.59
0.9
2
4:54.35
Heather Barnes
U17
W
Giffnock North
4:43.76
4:43.76
10.8
3
4:55.26
Emily Andrew
PB
U17
W
Inverness
4:49.8
4:49.8
13.2
4
5:01.71
Emily Crusher
U17
W
Giffnock North
4:58.49
4:48.56
7.8
5
5:03.31
Clare Wallace
PB
U17
W
Giffnock North
5:02.83
4:59.13
17.7
6
5:11.59
Jemma Jamieson
PB
U17
W
Pitreavie
5:06.88
4:56.83
22.5
7
5:21.31
Jane Duffy
U17
W
Shercock AC
8
5:32.78
Courtney Moffat
U17
W
Livingston
5:18.65
5:18.27
18.3
-
DNS
Beth Gibbons
U17
W
Victoria Park City of Glasgow
5:37.1
5:26.98
33.2
Race fairly regularly - handicap is based on your best 5 performances adjusted for course difficulty but weighted towards more recent performances
Train efficiently - see our training section
Join a club or running group
Don't worry if you have a bad race or just take it easy sometimes - only your best 5 adjusted performances count
Don't worry if you race on a tough course or day - our algorithm adjusts for this