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National Ladder
Middlesex 10K
External Results
London Victoria Park
30 Sep 18
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Head to Head
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10K
Pos
Gun
Name
AG
Club
SB
PB
HC
1
30:54
Abdishakur Abdulle
SEN
M
Hillingdon/Somalia
30:09
30:09
-5.0
2
31:21
Tony Payne
PB
SEN
M
Serpentine/New Zealand
31:21
31:21
-1.7
3
31:45
Christopher Greenwood
V45
M
Kent
31:16
31:16
-3.1
4
31:53
Edward Chuck
PB
SEN
M
Dulwich
31:53
31:53
-2.9
5
32:02
Jim Allchin
SEN
M
Thames Hare & Hounds
30:46
30:46
-4.6
6
32:11
Seyfu Jamaal
SB
U20
M
London Heathside
32:11
30:14
-5.1
7
32:11
Jackson Alves
PB
SEN
M
Australia
32:11
32:11
5.7
8
32:44
James Laing
SB
SEN
M
Hillingdon/Brunel Uni London
32:44
32:00
-1.3
9
32:49
Kit Grierson
PB
SEN
M
Bristol & West/Bristol Uni
32:49
32:49
-1.5
10
33:14
Joe Hartley
SEN
M
Kent
33:06
32:18
-1.8
11
33:16
Lawrence Hollom
PB
U23
M
Cambridge Uni Hare & Hounds
33:16
33:16
-2.9
12
33:21
Jonathan Tipper
V35
M
Kent
32:35
32:35
-2.2
13
33:22
Andy Bond
V45
M
Dulwich
33:04
32:57
-1.5
14
33:27
Henry Hart
PB
U23
M
Imperial College/Teignbridge
33:27
32:12
-2.1
15
33:38
Hugh Torry
SB
V35
M
Serpentine
33:20
31:46
-1.5
16
33:41
Daniel Steel
SB
SEN
M
Woodford Green Essex Ladies
33:41
33:25
-1.1
17
33:47
Fahad Abdi
PB
SEN
M
Hillingdon
33:47
33:47
1.8
18
33:48
Dylan Wymer
PB
U23
M
South London
33:48
33:48
0.0
19
33:48
Richard Purdy
PB
V35
M
Serpentine
33:48
33:48
1.4
20
33:55
Joost Vogel
PB
SEN
M
Serpentine/Netherlands
33:55
33:55
-0.3
21
34:01
Andrew Inglis
V40
M
Cambridge H
33:38
32:16
-2.1
22
34:03
Stuart Beaney
SB
V45
M
Kent
33:53
33:06
0.9
23
34:04
Shane O'Neill
PB
SEN
M
Dulwich
33:34
33:34
-1.3
24
34:08
Mike Boucher
V35
M
Aldershot, Farnham & District
34:05
32:08
-1.0
25
34:14
Naol Abagibe
PB
V40
M
Thames Valley
34:14
34:14
2.2
26
34:18
Phil Sanders
V45
M
Kent
33:12
32:45
0.9
27
34:21
Danny Brewer
SEN
M
Blackheath & Bromley/Sheffield Uni
34:17
33:31
-1.5
28
34:22
David Evans
PB
SEN
M
Serpentine
34:22
34:22
1.3
29
34:25
Daniel Garcia Rasines
PB
SEN
M
Thames Valley/Imperial College/Spain
34:25
34:20
0.5
30
34:26
Adam Millbery
PB
SEN
M
London City AC
34:26
32:49
-2.2
31
34:28
Jared Bethell
PB
V35
M
Bishops Stortford
34:18
34:18
0.9
32
34:33
Carl Assmundson
SB
SEN
M
Ranelagh/Sweden
34:33
33:33
-1.4
33
34:34
Andy Barnes
SB
V35
M
London Heathside
34:34
34:15
-0.3
34
34:35
Graham O'Donoghue
PB
V35
M
Serpentine/Desert RR/United States
34:35
34:35
3.8
35
34:38
Andrew Mitchell
SB
V45
M
Thames Valley
34:38
33:58
-0.6
36
34:41
Joshua Slingsby
PB
SEN
M
London City AC
34:41
34:41
0.0
37
34:42
Lemi Mideksa
PB
U17
M
London Heathside
34:42
34:42
3.8
38
34:43
Robert Collins
SB
SEN
M
Thames Valley/Australia
34:43
32:45
-2.4
39
34:45
Jamie Brunning
SB
V35
M
Cambridge Uni Hare & Hounds
34:45
34:28
7.1
40
34:49
Sion Lewis
PB
V35
M
London Heathside
34:49
34:26
0.0
41
34:50
Abdirahman Hamud
PB
U20
M
Hillingdon
34:50
34:50
4.7
42
34:55
Carl Redondo
PB
V40
M
Trent Park
34:55
34:55
0.7
43
34:57
Edwin Mooney
PB
SEN
M
Queens Park
34:56
34:56
0.5
44
35:02
Amy Clements
V35
W
Kent
34:41
34:41
4.3
45
35:13
Peter Holmes
SB
V40
M
Ely
35:13
35:03
1.0
46
35:23
Stephen Davies
SB
V45
M
Dulwich
35:23
34:08
2.1
47
35:35
Alex Davidson
SB
V55
M
Highgate
35:35
32:20
1.1
48
35:37
Tom South
PB
V40
M
Dulwich
35:37
33:53
-0.5
49
35:39
Andy Waterman
PB
V35
M
Victoria Park & Tower Hamlets
35:15
34:41
1.9
50
35:40
John Kourpas
PB
SEN
M
Barnet
35:40
34:30
-0.2
51
35:41
Allan Whatmough
SB
SEN
M
Ranelagh
35:41
34:33
3.1
52
35:44
Nick Gold
SB
V45
M
Highgate
35:44
34:16
0.6
53
35:49
Tim Powell
PB
SEN
M
Serpentine/Australia
34:52
34:52
-0.1
54
35:50
James Bewley
SB
V35
M
Victoria Park & Tower Hamlets/New Forest Runners
35:50
35:04
0.2
55
35:56
Matthew Mair
PB
SEN
M
London Heathside
35:56
35:56
4.0
56
35:59
Joel Northcott
PB
V35
M
London FrontRunners
35:59
35:59
2.5
57
36:10
Sam Duggan
PB
SEN
M
Victoria Park & Tower Hamlets
36:10
35:21
1.3
58
36:10
Ian Lilley
PB
V45
M
Dulwich
36:10
36:10
3.0
59
36:13
Giovanni Graglia
PB
SEN
M
Unattached
36:13
36:13
1.3
60
36:15
Craig Beattie
SEN
M
Metro Aberdeen
36:14
34:37
1.8
61
36:15
Alex Sweet
PB
V35
M
London Heathside
36:15
34:19
0.0
62
36:20
Daniel Mann
SB
V40
M
Dulwich
36:20
34:42
0.7
63
36:20
Craig Segal
PB
SEN
M
Harlow RC
35:40
35:40
1.2
64
36:21
Matthew Cockerill
SB
V45
M
London Heathside
36:21
36:09
3.1
65
36:26
Ethan O Brien
PB
SEN
M
Victoria Park & Tower Hamlets
36:26
36:26
4.0
66
36:27
Francesco Melloni
PB
SEN
M
London Heathside
36:27
35:26
-0.7
67
36:35
Ainsley Lazar
PB
U23
M
Barnet
36:35
36:35
11.9
68
36:37
Mark Cottle
PB
SEN
M
Barnet
36:37
36:23
1.9
69
36:38
Paul Devine
SB
V40
M
Dulwich
36:38
35:24
2.5
70
36:48
Jonathan Whittaker
PB
V35
M
Petts Wood/Dulwich
36:27
36:27
6.2
71
36:49
Scarlett Parker
PB
V45
M
Unattached
36:49
36:49
2.1
72
36:51
Ben Rowlands
PB
V35
M
Orion
36:51
36:51
2.1
73
36:52
Edward Harper
PB
SEN
M
Dulwich
36:52
34:57
3.3
74
36:53
Andre Dahlkamp
V45
M
Victoria Park & Tower Hamlets/Veterans
36:45
35:50
1.1
75
36:53
Isaac Leigh
PB
SEN
M
Serpentine/Warwick Uni
36:05
34:49
0.5
76
36:59
Rose Penfold
PB
SEN
W
Fulham
36:59
36:38
2.4
77
37:02
Alan Hutchinson
SEN
M
78
37:04
Rebecca Piggott
SEN
W
London Heathside
36:45
36:19
2.2
79
37:08
Tony Tuohy
V55
M
Dulwich/Veterans
35:11
34:26
2.1
80
37:09
Alexandre Bernigaud
SB
V40
M
Serpentine/France
37:09
36:38
3.7
81
37:18
Gemma Barry
PB
SEN
W
Hillingdon
37:18
37:18
4.1
82
37:24
Alastair Locke
SB
V35
M
Dulwich
37:24
34:27
1.6
83
37:25
Matthew Field
PB
SEN
M
London Heathside
37:25
36:51
1.0
84
37:26
Victor Lio
SEN
M
Serpentine/Portugal
36:33
35:32
2.2
85
37:28
Barnaby Foot
SB
V45
M
Orion
37:28
36:45
4.0
86
37:33
Gavin Lau
PB
V35
M
Victoria Park & Tower Hamlets
37:33
36:49
2.5
87
37:35
Jacob Young
PB
V35
M
Serpentine
37:35
37:35
7.7
88
37:38
Bethany Scott
PB
SEN
W
London Heathside/Australia
37:38
37:38
9.6
89
37:44
Philip Whitehouse
PB
SEN
M
Serpentine
37:44
37:44
2.6
90
37:51
Jack McKeon
SB
U23
M
Thames Valley/Imperial College
37:51
36:54
1.7
91
37:53
Thomas Beasley
PB
SEN
M
Unattached
37:53
37:53
3.9
92
37:55
Christopher Burke
SEN
M
London Heathside
37:37
37:27
4.5
93
37:58
Luke Parker
V35
M
Serpentine/Australia
37:40
37:40
5.4
94
38:00
Giles Hopkinson
SB
V45
M
Orion
38:00
35:49
8.7
95
38:01
Charles Lound
V50
M
Dulwich
36:50
34:40
3.4
96
38:02
Helen Gray
SEN
W
Serpentine
36:14
36:14
4.7
97
38:07
Pedro Reis E Sa
PB
V40
M
Serpentine/Portugal
38:07
38:07
35.2
98
38:07
Danny Olive
PB
V45
M
Unattached
38:07
38:07
3.8
99
38:10
Gavin Murrison
SB
V35
M
Serpentine/South Africa
38:10
37:29
6.9
100
38:15
Simon Craddock
V35
M
Serpentine
35:13
34:14
3.6
101
38:23
Des Crinion
SEN
M
Dulwich
38:19
36:32
3.1
102
38:26
James Burrows
SB
V35
M
Dulwich
38:26
37:11
2.8
103
38:27
Ian Cook
SEN
M
Serpentine
38:18
37:17
3.0
104
38:29
Cas Jackson
PB
SEN
W
Dartford H
38:06
38:06
4.0
105
38:33
Jonathan Litchfield
SB
V40
M
London Heathside
38:33
37:30
4.2
106
38:35
Philip Hogg
V45
M
London Heathside
38:29
38:29
7.9
107
38:35
Ben Stanton
PB
SEN
M
Serpentine/Birmingham Uni
38:35
38:35
3.7
108
38:37
Tom White
SEN
M
109
38:40
Mark Jefford
SB
V50
M
London Heathside
38:40
37:07
2.1
110
38:42
Tom Bedwell
PB
V35
M
London Heathside
38:42
37:32
2.3
111
38:43
Teresa Murphy
PB
V40
W
Kent/Ireland
38:43
38:13
4.4
112
38:45
Craig Robertson
PB
V35
M
Victoria Park & Tower Hamlets
38:45
38:45
8.9
113
38:47
Sarah Pemberton
SB
SEN
W
Serpentine
38:47
37:06
4.8
114
38:50
Kushal Banerjee
PB
SEN
M
Serpentine
38:50
38:50
4.8
115
38:55
Marcin Kacperczyk
V40
M
Serpentine/Poland
38:42
37:58
3.5
116
38:56
Clare Elms
SB
V50
W
Dulwich/Blackheath & Bromley/Veterans
38:56
35:17
2.1
117
38:58
Lee-Marvin Tolentino
PB
SEN
M
Serpentine
38:58
38:09
3.9
118
39:00
Craig O Brien
PB
SEN
M
Victoria Park & Tower Hamlets
38:17
38:17
6.5
119
39:01
Alex Higham
SEN
M
120
39:01
Olivia Desborough
PB
SEN
W
London Heathside
39:01
36:49
3.1
121
39:02
Damien Abram
PB
V35
M
Serpentine
39:02
39:02
6.1
122
39:03
Victoria Crawford
SB
SEN
W
Serpentine
39:03
36:49
5.1
123
39:03
Francesco Cirianni
PB
V50
M
Hillingdon
39:03
39:03
7.1
124
39:04
Pete Crockford
SB
V60
M
London Heathside/Civil Service/Veterans
39:04
35:58
6.8
125
39:07
Simon Nichols
PB
V45
M
KPMG
39:07
38:59
4.1
126
39:10
Paul Mercer
SB
V40
M
London Heathside
39:10
38:42
5.2
127
39:12
Robert Shulman
SB
V50
M
London Heathside
39:12
37:06
4.3
128
39:14
Jibrel Ahmed
PB
SEN
M
Thames Valley
39:14
39:14
10.0
129
39:16
Chris Notton
PB
V40
M
Serpentine
39:16
39:16
7.6
130
39:18
Francesco Ciocca
SB
SEN
M
Serpentine/Italy
39:18
38:15
13.8
131
39:22
Elkie Mace
SB
V35
W
Dulwich
39:22
37:10
4.0
132
39:22
Matthew Cooke
PB
V35
M
Dulwich
39:22
39:02
3.4
133
39:28
David Fallon
SB
SEN
M
London Heathside
39:28
38:11
7.4
134
39:30
Abib Bocresion
SB
V50
M
Serpentine
39:30
39:22
16.0
135
39:31
Joe Farrington-Douglas
PB
V35
M
Dulwich
39:31
39:31
4.3
136
39:32
Ahlem Ben Gueblia
PB
V35
W
Serpentine/France
39:32
39:32
6.4
137
39:41
Stephane Schneider
SB
V35
M
Serpentine/France
39:41
38:07
10.4
138
39:43
Paul Collyer
V45
M
Dulwich
38:08
37:20
3.5
139
39:45
James Sarner
PB
SEN
M
Barnet
39:45
39:45
5.5
140
39:46
Tony Gould
SB
V45
M
Serpentine
39:46
37:26
11.6
141
39:49
Paul Woodgate
V40
M
Thames Valley
39:26
38:56
6.2
142
39:50
Pedro Werneck
PB
SEN
M
Serpentine/Brazil
39:50
39:29
7.6
143
39:51
Jennifer Armson
PB
V35
W
Queens Park
39:51
38:12
5.1
144
39:55
James Messer
SB
V45
M
Headington
39:55
39:18
6.0
145
40:02
James Connell
SB
V45
M
London Heathside
40:02
38:17
5.5
146
40:08
Hannah Wells
PB
SEN
W
Hillingdon
40:08
40:08
5.7
147
40:23
Mindaugac Lekaveckas
SEN
M
148
40:26
Michael Martin
SB
V55
M
Barnet
40:26
39:35
7.3
149
41:00
Jean-Paul Da Silva
PB
V40
M
Victoria Park & Tower Hamlets
41:00
41:00
15.1
150
41:03
Hazel Norton-Hale
PB
V35
W
Victoria Park & Tower Hamlets
41:03
41:03
6.4
151
41:11
Kris Milovsorov
SEN
M
London Heathside
40:57
38:29
10.3
152
41:15
Megan Roberts
SEN
W
Serpentine
40:57
39:32
7.0
153
41:22
Andrew Roberts
V65
M
Serpentine
41:05
40:04
7.6
154
41:24
Tom Poynton
SB
V45
M
Serpentine
41:24
40:23
9.3
155
41:33
Andrew Bates
PB
SEN
M
Victoria Park & Tower Hamlets
41:33
41:33
5.6
156
41:37
Steve Monaghan
SB
V45
M
London Heathside
41:37
34:59
10.9
157
41:41
Lavinia Singer
SB
SEN
W
Serpentine
41:41
39:33
9.9
158
41:55
Mark George
SB
V50
M
London Heathside
41:55
40:18
9.9
159
41:56
Mark Foster
V50
M
Dulwich
40:35
40:33
5.9
160
41:57
Thomas Godec
SB
V35
M
London Heathside
41:57
41:03
6.3
161
42:09
Reinhard Kreth
PB
V45
M
Serpentine
42:09
42:09
8.4
162
42:10
Bruce Grimley
SB
V60
M
Huntingdonshire
42:10
40:36
9.5
163
42:12
Simon Bonner
PB
V40
M
Victoria Park & Tower Hamlets
42:12
42:12
9.1
164
42:12
Tara Shrestha Carney
PB
U23
W
London Heathside
42:12
41:32
7.7
165
42:16
David Smith
V60
M
166
42:16
Sam Hurley
PB
U23
M
Hillingdon
42:16
42:12
11.3
167
42:18
Rodney Mushanganyisi
SB
V40
M
Victoria Park & Tower Hamlets
42:18
40:31
5.4
168
42:20
James Walerych
PB
SEN
M
Queens Park
42:20
42:20
15.1
169
42:23
Shahab Uddin
V40
M
170
42:36
Darren Over
SB
V45
M
Serpentine
42:36
41:40
10.6
171
42:45
Ian Faller
SB
SEN
M
London FrontRunners
42:45
41:27
7.5
172
42:49
Adrian Kerr
PB
V40
M
Serpentine
42:49
40:57
7.4
173
42:50
Lily Woolcock
SB
SEN
W
London Heathside/Manchester Uni
42:50
40:57
4.6
174
42:52
Rob Moore
V50
M
Orion
42:15
42:15
8.8
175
42:55
Peter Keane
SEN
M
176
42:56
Michelle Lennon
PB
V50
W
Dulwich
42:56
41:32
6.3
177
43:06
Deborah Lowi
PB
SEN
W
Serpentine
43:06
43:06
13.0
178
43:13
Guillaume Pichois
PB
V40
M
London Heathside
43:13
43:13
14.7
179
43:14
Neil Aikman
SB
V45
M
Croydon
43:14
38:11
7.9
180
43:15
Chloe Bean
PB
SEN
W
London Heathside
43:15
43:15
11.9
181
43:17
Edwin Coutts
SB
V40
M
Trent Park
43:17
41:22
9.8
182
43:20
Maurice Quirke
PB
V55
M
Queens Park/Thames Valley
42:54
42:47
7.9
183
43:21
Matthew Hearne
SB
V40
M
Trail Running Association/Serpentine
43:21
43:01
9.6
184
43:24
Alex Malzer
V45
M
Serpentine
42:10
39:24
7.0
185
43:24
Rebecca Schulleri
SEN
W
Dulwich
42:55
41:50
9.7
186
43:27
Nick Dodd
SB
V60
M
London Heathside
43:27
42:59
13.7
187
43:30
Mark Kell
SB
V35
M
Serpentine
41:50
39:16
6.0
188
43:36
Max Peters
SEN
M
189
43:45
Sophie Barnard
SB
V45
W
Queens Park
43:45
42:33
8.2
190
43:46
Nathan Barnard
U20
M
Queens Park
35:36
35:36
4.9
191
43:49
Emily Reichert
V35
W
London Heathside
43:34
43:03
5.8
192
43:52
Helen Lister
V35
W
Dulwich
40:15
40:15
8.1
193
44:19
Hannah Long
PB
U17
W
Victoria Park & Tower Hamlets
44:19
44:19
9.7
194
44:23
Andrew Ramage
PB
V35
M
Harlow RC
44:23
43:11
10.6
195
44:26
Gary Randle
V40
M
Barnet
43:55
43:55
10.5
196
44:28
Luke Miller
SEN
M
197
44:33
Jennifer Wing
SEN
W
London Heathside
42:23
42:23
6.2
198
44:35
Stephen Paull
SB
V65
M
Metros
44:35
41:50
12.6
199
44:37
Shirish Gandhi
V50
M
200
44:39
Duncan Ray
PB
V40
M
London Heathside
44:39
44:39
16.1
201
44:43
Fran Lou
PB
V35
W
Thames Valley/Australia
44:43
44:43
10.8
202
44:49
Daniel Wrapson
PB
SEN
M
London Heathside
44:49
44:49
12.1
203
44:50
Katie Styles
V35
W
Dulwich
44:16
41:49
7.1
204
44:53
Gideon Franklin
SB
V55
M
Dulwich
44:53
40:58
11.5
205
44:58
Erik Mielke
PB
V45
M
Serpentine
44:58
44:58
17.2
206
45:03
Yvette Dore
V45
W
Dulwich
43:29
41:26
7.6
207
45:05
Emilia Vynnycky
V45
W
London Heathside
43:46
43:46
13.3
208
45:06
Tammela Platt
SB
SEN
W
London Heathside
45:06
44:44
14.5
209
45:06
Cameron Timmis
SB
V45
M
Dulwich
45:06
43:48
12.2
210
45:06
Steve Smythe
V60
M
Dulwich Runners
211
45:07
Sharon Bolister
SB
V35
W
Eton Manor
45:07
40:20
8.7
212
45:12
Graham Laylee
SB
V60
M
Dulwich/Veterans
45:12
44:09
11.6
213
45:13
Lucy Clapp
V50
W
Dulwich/Herne Hill
45:09
45:09
12.0
214
45:25
James Nicholls
PB
V35
M
London Heathside
45:25
45:25
18.1
215
45:26
Thomas Ashall
SEN
M
216
45:30
Alun Nash
PB
V55
M
London Heathside
45:30
45:30
13.4
217
45:37
Andrew Hudson
V60
M
London Heathside
45:34
43:09
12.4
218
45:37
Nick Halliday
SB
V55
M
Serpentine
45:37
44:15
14.6
219
45:39
Richard Lord
V50
M
220
45:52
Neil Bradshaw
SB
V55
M
Serpentine
45:52
43:40
10.9
221
45:58
Colin Frith
SB
V60
M
Dulwich/Orpington
45:58
43:46
12.9
222
45:59
John Fassnidge
V65
M
Serpentine
45:09
44:19
11.5
223
46:00
Barry Starr
PB
V40
M
London FrontRunners
46:00
46:00
15.3
224
46:04
Jessica Vinluan
V35
W
London Heathside
43:55
43:23
9.1
225
46:06
Zoe Dobbs
V45
W
Hillingdon
45:58
45:22
11.8
226
46:08
Alexander Williams
PB
U20
M
Serpentine
46:08
46:08
19.3
227
46:09
David Ford
SB
V50
M
Thames Valley
46:09
43:31
14.7
228
46:18
Khawaja Shahabuddin
V40
M
Wimbledon Windmilers
39:49
39:49
4.5
229
46:24
Hans Ho
SEN
M
Serpentine
230
46:25
Steve Brown
V55
M
Dulwich Runners
231
46:26
Joshua Rodney
SEN
M
232
46:32
Rob Suddaby
PB
V35
M
Barnet
46:32
44:34
10.2
233
46:36
Peter MacKintosh
SB
SEN
M
Serpentine
46:36
41:47
16.7
234
46:37
Nilesh Goswami
PB
V55
M
London Heathside
46:37
46:37
14.9
235
46:44
John Rose
SB
V50
M
Trent Park
46:44
39:26
13.2
236
46:46
Martin Searle
PB
V60
M
Hillingdon
46:46
46:46
14.8
237
46:50
Joseph Brady
SB
V50
M
Dulwich
46:50
39:52
12.6
238
46:50
Dein-Soren Laido
SEN
M
Serpentine
45:32
45:32
18.2
239
46:53
Paul Byrnes
PB
V45
M
Serpentine
44:34
44:21
10.2
240
46:55
Alex Haylett
V35
M
Dulwich
44:53
43:16
16.7
241
46:57
Victoria Fabbri
SB
V35
W
Victoria Park & Tower Hamlets
46:57
45:00
10.7
242
46:58
Claire Thornhill
SB
V35
W
London Heathside/Ireland
46:58
44:05
16.0
243
47:08
Lynn Hyde
V40
W
Hillingdon
46:54
46:54
13.7
244
47:13
Jamie Waller
SEN
M
245
47:15
Ryan Thomas
V40
M
246
47:20
John Dobbs
PB
V55
M
Hillingdon
47:20
47:20
11.3
247
47:20
Jenny Humphreys
SB
SEN
W
Queens Park
47:20
46:47
12.7
248
47:24
Ros Tabor
SB
V65
W
Dulwich/Cambridge H/Veterans
47:24
40:41
15.2
249
47:25
Karen O'Rourke
PB
V50
W
Hillingdon
47:25
46:08
12.5
250
47:36
Jonathan Sellars
SEN
M
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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