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Cabbage Patch 10
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Twickenham
13 Oct 19
Page: 1
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Head to Head
- to compare runners check 2 or more boxes below and then click
10M
Pos
Gun
Chip
Name
AG
Club
SB
PB
HC
1
50:18
50:18
Joe Morwood
PB
SEN
M
Aldershot, Farnham & District/Herne Hill
48:44
48:44
-5.0
2
50:34
50:34
Finn McNally
SEN
M
Brighton Phoenix/Birmingham Uni
48:54
48:54
-5.0
3
50:45
50:45
Nicholas Torry
SB
V40
M
Serpentine
50:45
49:59
-4.7
4
51:44
51:44
Daniel Cheeseman
PB
SEN
M
City of York/St. Mary's Uni
51:44
51:44
-3.5
5
52:19
52:17
Alex Dunbar
SB
SEN
M
City of Norwich
52:17
51:39
-2.3
6
52:40
52:40
Andrius Jaksevicius
PB
V35
M
Belgrave/Lithuania
50:39
50:39
-4.1
7
53:03
53:03
Rob McTaggart
SB
SEN
M
Bournemouth
53:03
52:42
-3.0
8
53:50
53:50
Jonathan Hay
SB
SEN
M
Aldershot, Farnham & District
53:50
48:55
-3.5
9
53:54
53:53
Ben Brewster
SEN
M
Southampton/Police
53:53
53:08
-2.8
10
54:20
54:20
Paskar Owor
SB
V35
M
Belgrave/Uganda
54:20
48:58
-2.7
11
54:53
54:53
Bradley Courtney-Pinn
PB
SEN
M
Belgrave
54:53
54:53
-1.6
12
55:03
55:02
Stephanie Twell
SEN
W
Aldershot, Farnham & District
55:02
53:52
-2.8
13
56:21
56:20
Alexander Hamilton
V45
M
Basingstoke & Mid Hants
56:05
54:04
-0.9
14
56:40
56:39
Arne Dumez
SEN
M
Belgrave/Sheffield Uni/Belgium
56:39
56:39
-0.6
15
56:49
56:48
Phillip Young
PB
V45
M
Windle Valley Runners
56:48
56:48
-0.6
16
56:50
56:49
Mark McAvoy
SEN
M
Mornington Chasers/North Belfast
56:49
56:49
-1.0
17
57:11
57:11
Donal Moran
PB
V45
M
Mornington Chasers
57:11
57:11
0.1
18
57:17
57:15
David Williams
PB
V45
M
Sutton Runners
57:15
57:15
-0.5
19
58:34
58:33
Nigel Rackham
V55
M
Metros
58:33
54:13
0.2
20
58:40
58:39
Ross McDonough
PB
V40
M
Finch Coasters
58:39
58:39
1.3
21
58:56
58:54
Jason Anderson
V35
M
Fairlands Valley Spartans
58:54
58:54
3.9
22
58:59
58:56
Gareth Creagh
PB
V40
M
Highgate
58:56
58:56
0.5
23
59:06
59:02
Jonathan Ormerod
PB
V40
M
Stragglers
59:02
59:02
1.2
24
59:31
59:29
James Gillanders
V40
M
Serpentine
59:29
58:10
0.0
25
59:32
59:29
Alex Davidson
V55
M
Highgate
59:29
52:49
1.1
26
59:33
59:31
Ewan Fryatt
V35
M
Ealing Eagles/Ealing Southall & Middx
58:37
58:37
0.5
27
59:41
59:38
Peter Gould
PB
SEN
M
London Heathside
59:38
59:38
0.2
28
59:46
59:44
Martin Footman
V35
M
Worthing
59:44
54:31
1.0
29
59:52
59:51
Timmy Gedin
SEN
M
Arena 80
59:51
59:49
-0.9
30
59:56
59:54
Emily Hosker-Thornhill
SEN
W
Aldershot, Farnham & District/St. Mary's Uni
59:54
59:54
-0.6
31
60:01
60:00
Pete Gregorowski
PB
V40
M
Stragglers
60:00
60:00
0.8
32
60:05
60:02
Ryo Kitahara
V40
M
Ealing Eagles
60:02
60:02
1.6
33
60:10
59:58
Sebastien Betouret
V40
M
34
60:11
60:10
Caroline Hoyte
V45
W
Arena 80/Worthing
60:10
56:40
1.6
35
60:11
60:09
Gareth Baker
PB
V40
M
Windle Valley Runners
60:09
60:09
1.4
36
60:51
60:48
John Armstrong
V45
M
Mornington Chasers
60:48
58:29
2.1
37
61:07
61:04
Jonathan Moscrop
V45
M
Serpentine/London FrontRunners
61:04
58:28
1.1
38
61:09
61:02
Gary James
PB
V40
M
Unattached
61:02
61:02
1.1
39
61:10
61:08
Duncan Ward
V50
M
Dorset Doddlers
58:14
58:14
1.6
40
61:17
61:16
Claire Grima
SB
V40
W
Hercules Wimbledon
61:16
60:26
1.6
41
61:32
61:31
Christopher Threadgold
SEN
M
Epsom & Ewell/Belgrave/Durham Uni
61:31
61:31
3.3
42
61:53
61:48
Rose Harvey
SEN
W
Clapham Chasers
61:48
61:43
2.3
43
61:55
61:50
Paul Sterland
V45
M
Clapham Chasers
61:50
61:15
3.3
44
62:06
61:56
Sam Royle
SEN
M
Ealing Eagles
60:31
60:31
2.3
45
62:11
62:07
Dan Vaughan
SB
V45
M
Arena 80
62:07
59:42
1.9
46
62:17
62:08
Simon Le Good
PB
SEN
M
Clapham Chasers
62:08
62:08
2.3
47
62:18
62:15
Alexandre Bernigaud
V45
M
Serpentine/France
62:15
61:47
2.7
49
62:20
62:17
Julian Tucker
SEN
M
Clapham Chasers
62:17
62:17
3.7
48
62:22
62:10
Mark Williams
SEN
M
49
62:24
62:22
Daniel Nichols
V35
M
Barnet
61:27
61:27
2.6
50
62:25
62:18
Doug Rendle
PB
V40
M
London Heathside
62:18
62:18
2.7
51
62:38
62:33
Ben Martin-Dye
V50
M
Fetch Everyone
62:33
55:53
2.9
52
62:52
62:49
Vincent Guillaume
PB
V35
M
Mornington Chasers/France
62:49
62:49
3.7
53
63:05
63:01
Huw Arthur
V35
M
Ful-On TC
63:01
61:52
5.5
54
63:17
63:14
Emma Footman
V35
W
Worthing/Haslemere Border
63:14
59:29
4.1
55
63:18
63:03
Andy Gittins
PB
V35
M
Unattached
63:03
63:03
3.4
56
63:26
63:20
Andrew Edge
PB
V50
M
Thames Hare & Hounds
63:20
63:20
1.7
57
63:28
63:24
Gareth Williams
V40
M
Ranelagh
63:24
61:09
2.0
58
63:29
63:18
Nick Mckay
V40
M
Wimbledon Windmilers
63:18
59:35
2.2
59
63:45
63:44
Andrew Simpson
V45
M
Belgrave
63:44
63:44
3.2
60
63:56
63:54
Graeme Miller
V45
M
Bournemouth
63:54
58:07
2.8
61
63:59
63:54
Alexander Lake
SEN
M
Clapham Chasers
63:54
63:54
2.8
62
64:02
63:45
Oliver Edwards
V35
M
SHAEF Shifters
63:45
63:45
5.8
63
64:04
63:45
Gary Neville
V60
M
SHAEF Shifters
63:45
63:06
3.7
64
64:07
64:01
Laura Boehm
PB
SEN
W
Clapham Chasers/Germany
64:01
64:01
3.9
65
64:08
63:57
Jamie Oliver
V40
M
66
64:09
63:54
Philip Reeves
PB
V45
M
Wimbledon Windmilers
63:54
63:54
4.4
67
64:09
64:02
Mike Hurford
V60
M
Mornington Chasers
64:02
59:48
4.0
68
64:12
63:53
Marc Owens
V35
M
Datchet
63:53
63:53
10.3
69
64:16
64:03
Richard Cohen
SEN
M
Wimbledon Windmilers
64:03
64:03
4.0
70
64:16
64:12
Darren Bradley
PB
V45
M
Aldershot, Farnham & District/Southern Counties Vets
64:12
64:12
2.3
71
64:17
63:53
Chris Zair
PB
SEN
M
Mornington Chasers
63:53
63:53
3.5
72
64:27
64:18
Harry Claxton
V45
M
Ealing Eagles
62:38
62:38
3.9
73
64:27
64:20
Ged Ruffle
V65
M
Hart
64:20
63:09
4.6
74
64:30
64:27
Marcin Kacperczyk
V40
M
Serpentine/Poland
64:27
64:27
2.2
75
64:35
Andrew Moreton
V35
M
Elmbridge
62:06
60:47
2.2
76
64:36
64:31
Michael Everard
V45
M
Ranelagh
64:31
61:59
4.2
77
64:42
64:20
Dean Thatcher
V40
M
Marlow Striders
64:20
63:51
4.3
78
64:43
64:35
Edward Samuel
V40
M
London Heathside
64:35
58:23
6.8
79
64:50
64:41
Matt Shell
V45
M
Bracknell Forest
62:43
62:43
3.7
80
64:57
64:49
Nils-Kristian Liborg
V40
M
Ealing Eagles
63:06
63:06
3.5
81
65:00
64:51
Andrew Guy
V45
M
Ealing Eagles
61:54
61:54
2.7
82
65:00
64:52
Joshua Brain
SEN
M
Ealing Eagles
64:52
64:52
5.1
83
65:14
64:59
Daniel Wozniak
SEN
M
84
65:25
65:21
Lauren Longhurst
PB
SEN
W
Mornington Chasers
65:21
65:21
5.5
85
65:38
65:25
Steffan Ford
V40
M
Fairlands Valley Spartans
65:25
59:50
4.4
86
65:39
65:34
Kana Akimoto
V35
W
Mornington Chasers
65:34
65:34
5.8
87
65:40
65:36
Laurence Duffy
V55
M
Stragglers
65:36
61:04
3.6
88
65:43
65:39
Robert Scott
V50
M
Barnet/Southern Counties Vets
65:39
65:39
5.0
89
65:45
65:06
Philip McCulloch
SEN
M
90
65:46
65:40
Steve Tait
V50
M
Woking
65:40
63:48
4.7
91
65:48
65:43
Alice Riddell-Webster
V50
W
Fulham
65:02
65:02
4.5
92
65:49
65:45
Jon Sleeman
V55
M
Highgate
65:45
61:51
6.3
93
65:59
65:47
Richard Kehoe
PB
SEN
M
Clapham Chasers
65:47
65:47
3.9
94
66:00
65:50
Ralph Dadswell
SB
V55
M
Ealing Eagles
65:50
63:40
4.1
95
66:01
65:56
Matthew Cockerill
V45
M
London Heathside
65:56
65:56
3.5
96
66:01
65:32
Ben Thornton
PB
V50
M
Fulham
65:32
65:32
5.8
97
66:02
66:00
Zoe Cowell-Jones
PB
V35
W
Elmbridge
66:00
66:00
5.0
98
66:10
65:47
Jack Harrison
SEN
M
City of Norwich
65:47
65:47
3.7
99
66:14
66:05
Tom Haworth
SEN
M
London Heathside
66:05
65:28
4.1
100
66:15
66:14
Dominic Reed
SEN
M
Handy Cross
66:14
61:27
3.0
101
66:15
66:07
Bruce Poll
V45
M
Bracknell AC
61:30
61:30
3.9
102
66:15
65:55
Kemuel Dean Solomon
V55
M
Serpentine
65:55
65:55
3.7
103
66:27
66:26
Alice Tozer
SEN
W
26.2
66:26
65:00
5.0
104
66:34
66:24
Sasha Birkin
V45
W
Metros
66:24
65:06
5.2
105
66:44
66:36
Phil Morgan
SEN
M
Stubbington Green
62:27
62:27
3.3
106
66:50
66:40
Martin Peck
V55
M
West 4
66:40
65:21
5.2
107
67:00
66:49
Tim Sharp
V40
M
Kent
66:49
64:00
4.5
108
67:03
66:17
Simon Wilson
SEN
M
Mornington Chasers
66:17
59:41
8.4
109
67:05
Peter Lee
SB
V50
M
Hercules Wimbledon
67:05
58:47
5.1
110
67:07
66:49
Stuart Martin
V50
M
111
67:08
67:01
Daniel Little
V40
M
Ranelagh
67:01
64:22
5.6
112
67:08
66:53
Matthew Doberer
V40
M
113
67:12
66:48
Jonathan Thomson
V35
M
Mornington Chasers
66:48
65:16
5.7
114
67:20
66:59
Jerome Dunne
V40
M
115
67:20
66:59
Rob Phillips
V45
M
116
67:21
66:50
Andy King
V45
M
117
67:28
67:14
Victoria Whelan (was Haslam)
SEN
W
26.2
66:57
66:57
4.6
118
67:29
67:20
Sam Andrews
SEN
M
Clapham Chasers
67:20
67:20
10.2
119
67:32
67:03
Matty Hassan
V40
M
120
67:36
67:25
Joseph McDermott
SEN
M
Ealing Eagles
67:25
67:25
7.0
121
67:44
67:34
Stewart Anderson
V50
M
Ranelagh
67:04
67:04
6.0
122
67:47
67:45
Andrew Wallace
SEN
M
Clapham Chasers
67:45
59:23
2.8
123
67:48
67:14
Tim Hutchins
V45
M
BeaRCat Running Club
124
67:49
67:30
Oliver Edwards
V40
M
Abbey A.C.
125
67:50
67:24
Alex Bazin
PB
V35
M
Dulwich
67:24
67:24
5.4
126
67:51
67:42
Andrew Johnson
SEN
M
127
67:57
67:43
Philip Scard
PB
V35
M
Ranelagh
67:43
67:43
6.3
128
67:58
67:53
Brendan Cottrell
V45
M
Aldershot, Farnham & District
67:53
63:54
4.5
129
68:10
68:00
Jose Manuel Pabon
V35
M
Ealing Eagles/Spain
64:48
58:55
2.7
130
68:13
68:10
Niki Densley
V40
W
Camberley
68:10
65:54
5.4
131
68:14
68:11
Tina Bergman
V35
W
Mornington Chasers
68:11
68:11
7.4
132
68:16
67:42
Owen Barder
V50
M
Serpentine
67:42
65:40
11.4
133
68:16
67:57
Ian Fullen
V35
M
SHAEF Shifters
67:57
56:47
4.8
134
68:18
68:13
Des Connolly
V50
M
135
68:27
68:17
Martin Lascelles
V60
M
Vegan
68:17
63:22
5.2
136
68:28
68:17
Linda Lascelles
V55
W
Vegan
68:17
64:07
6.5
137
68:31
68:24
Sarah Swinhoe
V45
W
London Heathside
68:24
60:51
6.6
138
68:38
68:29
Graeme Wellard
SB
SEN
M
Runnymede
68:29
65:37
4.7
139
68:42
68:32
Greg Fernandes-Lawes
SEN
M
Ealing Eagles
68:32
63:49
4.1
140
68:44
68:27
John Norris
V40
M
Metros
68:27
68:21
6.2
141
68:51
68:45
Jacky Balfour
V55
W
Stragglers
68:45
67:45
7.2
142
68:52
68:41
Adam Woolgar
V35
M
Clapham Chasers
68:41
68:41
5.7
143
68:58
68:30
Andrew Stent
V40
M
144
69:04
68:53
Charles Hampden-Smith
SB
V55
M
Hercules Wimbledon
68:53
65:28
7.0
145
69:04
67:57
Tom Gardiner
V45
M
146
69:11
69:04
Richard Peachment
PB
V50
M
London Heathside
69:04
69:04
7.8
147
69:12
68:39
Ian Jones
SEN
M
148
69:13
68:54
Bradley Harrad
SEN
M
Thames Hare & Hounds
149
69:15
69:13
John Murphy
V50
M
Dunstable
69:13
59:51
5.7
150
69:15
69:13
Lee Murphy
SEN
M
Ampthill & Flitwick Flyers RC
151
69:16
69:03
Kevin McNally
V45
M
152
69:17
69:07
James Pardey
V50
M
153
69:19
68:44
Simon Davies
V40
M
154
69:20
68:31
Tom Holland
V40
M
155
69:22
69:11
Danny Chalkley
SB
V45
M
Clapham Chasers
69:11
68:48
8.7
156
69:24
68:58
Alex Bagnall
SEN
M
BeaRCat Running Club
157
69:28
69:12
Trevor Wilson
V50
M
London Heathside
69:12
65:22
7.5
158
69:38
69:24
Anthony Whelan
SEN
M
26.2
69:24
60:24
2.5
159
69:44
69:20
Graham Wright
V35
M
Unattached
68:43
68:43
5.4
160
69:44
69:21
Michael Rooney
V40
M
London City AC
69:21
69:21
6.2
161
69:48
69:27
Richard Eaton
V40
M
Runnymede
69:27
69:27
7.3
162
69:48
68:22
Paul Doughty
V50
M
163
69:49
69:37
Kostya Penkov
PB
V45
M
Clapham Chasers
69:37
69:37
7.9
164
69:52
69:40
Ali Yousuf
V45
M
West 4
69:40
61:40
6.4
165
69:54
69:22
William Yates
SEN
M
West 4
69:22
69:22
4.8
166
69:54
69:43
Rachel Badham
V45
W
West 4 Harriers
167
69:55
69:45
Christian Morris
PB
V35
M
Serpentine
69:45
69:45
6.5
168
69:56
69:43
Nick McNally
V45
M
169
69:57
69:48
Mike Duff
V40
M
Ealing Eagles
69:48
69:16
6.0
170
69:58
69:53
Sam Arthur
V35
W
171
70:00
69:31
Daniel Berry
V55
M
Mornington Chasers
69:31
69:29
6.9
172
70:02
69:30
Calum Jeffray
SEN
M
173
70:07
69:46
Nick Henry
V35
M
Runnymede
69:46
69:46
16.8
174
70:10
70:00
Kunal Madub
V35
M
Ealing Eagles
66:21
66:21
6.4
175
70:16
70:03
Richard Jefferies
V50
M
176
70:27
70:22
Laura Hales
V50
W
Woking/Windle Valley Runners
70:12
65:28
7.0
177
70:28
70:14
Duncan Smith
V40
M
178
70:31
70:09
Robert Willin
V60
M
Ealing Eagles
70:09
66:33
6.8
179
70:32
70:11
John Gould
PB
SEN
M
Runnymede
70:11
70:11
7.4
180
70:35
70:29
Liz Fraser
V35
W
Stragglers
70:29
70:29
9.1
181
70:46
70:26
Steve Williams
V40
M
Runnymede
70:26
65:30
7.7
182
71:02
70:18
Andrew Pepperell
V40
M
183
71:03
70:41
Gary Allen
V45
M
Runnymede Runners
184
71:04
70:46
Nick Groundwater
V40
M
Unattached
70:46
69:14
15.0
185
71:04
70:58
Nikolas Stephan
SEN
M
Mornington Chasers
70:58
65:57
6.4
186
71:19
70:35
Alexander Ring
V45
M
Ranelagh
70:35
70:35
5.4
187
71:20
71:14
Polly Adams
V50
W
Royal Manor of Portland/West 4
71:14
68:45
8.1
188
71:22
70:56
Alun Thomas
V50
M
Ranelagh Harriers
189
71:23
70:56
Nicholas Twomey
SEN
M
Ranelagh/Windle Valley Runners
60:53
58:39
-0.4
190
71:31
71:25
Liz Killip
V55
W
Stragglers
69:55
65:07
7.4
191
71:32
70:26
Adam Hughes
V45
M
Stragglers
70:26
67:47
5.2
192
71:33
71:29
Isabel Livesey
U20
W
St. Mary's Richmond
71:29
67:29
6.7
193
71:41
71:34
Eliza Hawthorn
SEN
W
Stragglers
71:34
71:34
7.2
194
71:43
71:26
Ravi Lobo
SB
V45
M
SHAEF Shifters
71:26
70:02
7.3
195
71:48
70:58
Steve Reed
V40
M
196
71:52
71:12
Thom Smith
SEN
M
BeaRCat Running Club
197
71:53
71:37
Martin Hicks
V40
M
198
72:02
71:24
Mark Greig
V35
M
Sudbury Court
71:24
68:52
8.2
199
72:03
71:27
Michael Joyce
SEN
M
200
72:16
72:03
Steve Morris
V50
M
Ealing Southall & Middx
72:03
65:38
8.9
201
72:18
72:06
Sophie Tomaszczyk
SEN
W
West 4
67:42
67:42
6.3
202
72:19
71:17
Russell Holt
V50
M
BeaRCat Running Club
203
72:22
71:59
Mandy Leach
V45
W
Runnymede
71:59
70:16
9.1
204
72:24
72:06
Samir Hussain
V50
M
Stragglers
71:20
71:20
9.7
205
72:27
71:46
Peter Young
SB
V70
M
Ryde/South West Vets
71:46
62:29
9.3
206
72:32
72:17
Amber Brough-Nuesink
PB
V40
W
Sutton Runners
72:17
72:17
9.0
207
72:38
71:54
Frank Ducomble
V45
M
208
72:40
71:58
Michelle Edye
SEN
W
Clapham Chasers
71:58
71:58
7.9
209
72:42
72:02
Simon Allen
V40
M
210
72:44
72:04
Darren Till
SEN
M
Serpentine
72:04
67:25
5.8
211
72:45
72:06
Greg Fitch
V40
M
Dorking & Mole Valley
72:06
69:37
7.8
212
72:49
72:09
Adam Stallwood
V45
M
Datchet
72:09
68:14
12.1
213
72:54
72:24
Denis Mustafa
V50
M
Stragglers
72:24
64:52
8.9
214
72:54
72:35
Rob Jones
V45
M
SHAEF Shifters
72:35
65:02
5.6
215
72:56
72:44
Liam Phair
V35
M
Met Police
72:44
67:19
7.3
216
72:56
71:51
Alexander Keeler
SEN
M
217
72:59
71:55
Colin Coburn
V45
M
218
73:04
72:58
Tom Poole
SEN
M
Stragglers
67:47
67:47
5.4
219
73:06
72:58
Frank Doyle
V40
M
Ealing Eagles
68:23
67:30
5.0
220
73:06
70:29
George Inman
SEN
M
221
73:07
72:23
Maria Jovani
V40
W
Runnymede
72:23
70:54
6.9
222
73:07
73:00
David Bate
V50
M
223
73:10
72:48
Laurel Bray
PB
SEN
W
Clapham Chasers
72:48
72:48
8.8
224
73:11
73:07
Sachiko Dixon
V50
W
Windle Valley Runners
73:07
71:28
10.2
225
73:14
72:56
Chris Taylor
PB
V45
M
Stragglers
72:56
72:56
13.3
226
73:14
72:59
Fiona Park
V45
W
Sutton Runners
72:59
71:35
10.2
227
73:15
72:55
Colin Haylock
V50
M
British Airways
72:55
68:46
12.8
228
73:19
72:49
Alistair Ingall-Tombs
V50
M
Sandhurst
72:49
72:49
10.6
229
73:22
William Childs
SEN
M
230
73:23
69:54
Raymond Sturton
SEN
M
231
73:27
72:11
Vincent Cheung
V40
M
Metros
72:11
72:11
8.9
232
73:31
73:14
David Brewin
V60
M
Stragglers
73:13
72:29
9.6
233
73:33
73:17
Ro Constable
V45
M
234
73:35
71:03
Pardip Singh Minhas
PB
V50
M
Ealing Eagles
71:03
71:03
11.5
235
73:36
73:29
Alan Lightfoot
V50
M
236
73:41
73:11
Jacob Miller
SEN
M
237
73:41
73:12
Barney Miller
V35
M
Fulham
73:12
73:12
7.3
238
73:44
73:32
Sarah McIntosh
V40
W
West 4
70:54
69:51
8.7
239
73:49
72:20
Nicholas Jordan
SEN
M
240
73:53
73:27
Jamie Price
V40
M
241
73:54
73:31
Tamarind Higham
V40
W
Runnymede
73:31
73:31
10.5
242
73:56
73:12
Eugenie McLachlan
SEN
W
Ranelagh
73:12
73:12
13.3
243
73:57
73:44
Adam Williams
SEN
M
244
73:58
72:56
Caroline Heminsley
V40
W
Bearcat RC
72:56
70:05
10.7
245
74:05
74:01
Michael Tothill
V45
M
246
74:06
73:19
Emile Bitar
V40
M
247
74:07
71:44
Peter Howgego
SEN
M
248
74:08
73:38
Chris Szabo-Hemmings
PB
V60
M
Sandhurst/Farnham TC
73:38
73:38
12.4
249
74:10
73:07
Richard Pearson
SEN
M
26.2 RRC
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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