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National Ladder
Wolverton 5
External Results
Milton Keynes
27 Nov 10
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5M
Pos
Gun
Name
AG
Club
SB
PB
HC
1
24:36
Paul Miles
PB
SEN
M
Owls Leicester/Anglia Ruskin U
24:36
24:36
2.7
2
24:44
Marcin Fudalej
SB
SEN
M
Marshall Milton Keynes/Poland
24:44
24:40
33.0
3
24:53
Owain Matthews
SB
SEN
M
Bedford & County
24:53
24:45
36.6
4
25:03
Tom Comerford
PB
U23
M
Marshall Milton Keynes/St. Mary's Uni
25:03
24:56
0.4
5
25:15
Peter Bridger
PB
SEN
M
Luton/Lancaster Uni
25:15
25:15
47.9
6
25:20
Fabian Downs
PB
SEN
M
Chiltern/Oxford Uni/Reading AC
25:20
25:20
-1.4
7
25:28
Ryan Kenny
SB
U23
M
Coventry
25:28
24:56
47.0
8
25:35
Michael Glowacki
PB
SEN
M
Hillingdon/Poland
25:35
25:35
25.7
9
25:47
James Douglas
SB
V35
M
Charnwood
25:47
25:23
6.3
10
26:03
Matthew Bennett
SB
U23
M
Chiltern/Southampton Uni/Southampton
26:03
24:41
1.6
11
26:10
Mathew Almond
SB
SEN
M
Coventry
26:10
24:47
3.3
12
26:14
Mike Cummings
PB
SEN
M
Herne Hill/Hardley
26:14
25:50
-2.9
13
26:16
Jim Cooper
PB
V35
M
Harrow/Met Police
26:16
26:16
0.4
14
26:30
Stuart Hopkins
SEN
M
Kenilworth Runners
26:24
26:24
8.4
15
26:33
Richard Powell
SB
V40
M
Bedford & County
26:33
25:16
49.5
16
26:40
Patrick Stuart
PB
U20
M
Bedford & County
26:40
26:40
2.5
17
26:53
Simon Coombes
SB
V35
M
Herne Hill/Leighton Buzzard/Bedford & County
26:53
26:00
-0.9
18
26:58
Stephen Harrison
SB
V35
M
Team Trident
26:58
25:36
27.0
19
27:00
Christopher Curtis
SEN
M
Corby
26:46
26:46
8.2
20
27:10
Ross Threlfall
PB
SEN
M
Marshall Milton Keynes
27:10
27:10
10.2
21
27:13
Martin Johnson
PB
SEN
M
Southampton/Corby
27:13
27:13
29.9
22
27:18
Andrew Magnall
SB
V45
M
Shaftesbury Barnet
27:18
26:59
14.6
23
27:33
Chris West
PB
U23
M
Chichester/Surrey Uni
27:33
27:33
2.2
24
27:42
Tony Tuohy
PB
V45
M
Dulwich
27:42
27:31
5.5
25
27:45
James Repper
PB
V35
M
Chiltern
27:45
27:23
0.3
26
27:46
Luke Montgomery
PB
SEN
M
Corby
27:46
26:45
1.4
27
27:52
Julian Critchlow
SB
V45
M
Harrow
27:52
26:11
1.6
28
27:55
Steve McKeown
V40
M
North Herts
27:51
27:44
8.4
29
27:57
Amy Whitehead
PB
SEN
W
Sale Harriers Manchester
27:57
27:12
29.9
30
28:08
Thomas Christopher
SEN
M
Unattached
31
28:15
Andrew Rolt
SB
V40
M
Vale of Aylesbury
28:15
25:44
9.6
32
28:18
Clare Elms
PB
V45
W
Dulwich/Veterans
28:18
28:18
3.3
33
28:29
Daniel Keating
V40
M
Leicester/Corby
27:50
27:39
15.4
34
28:39
Seb Goodall
SB
U20
M
Corby
28:39
28:26
19.1
35
28:49
Ross MacKenzie
PB
SEN
M
Marshall Milton Keynes
28:49
28:49
20.1
36
28:55
Anthony Murrell
SB
SEN
M
Unattached/Australia
28:55
27:59
3.3
37
29:06
Simon Fawcett
SB
V35
M
Bedford H
29:06
27:27
54.0
38
29:09
John Saw
PB
SEN
M
Rugby & Northampton
29:09
29:09
12.2
39
29:22
Lee Murphy
PB
U23
M
Dunstable
29:22
28:56
2.4
40
29:25
Jack Gregory
SB
U20
M
Reading AC/Southampton Uni
29:25
26:25
-0.5
41
29:26
Richard Fowler
SB
V40
M
Wootton RR
29:26
29:13
12.5
42
29:35
Ian Lamb
PB
V45
M
Marshall Milton Keynes
29:35
29:35
8.9
43
29:39
Ben Malia
SB
SEN
M
Rugby & Northampton
29:39
29:22
5.6
44
29:42
Karen Cudby
PB
V35
W
Corby
29:42
29:42
7.2
45
29:43
Andrew R Wasdell
PB
V35
M
Marshall Milton Keynes
29:43
29:43
5.0
46
29:46
Jim Darcy
SB
V45
M
Silson
29:46
29:40
4.8
47
29:50
Keith McLellan
SB
V50
M
Luton/Eastern Masters/Garden City Runners
29:50
24:40
15.8
48
29:56
Henry Edwardes-Evans
PB
V45
M
Vale of Aylesbury
29:56
29:56
18.3
49
29:59
Guy Petersen
SB
V40
M
Plymouth H
29:59
26:50
10.2
50
30:01
Ian Van Lokven
SB
V50
M
Marshall Milton Keynes
30:01
28:02
9.2
51
30:02
Steve Gray
SB
SEN
M
Arbroath Footers/Glasgow University Hares & Hounds
30:02
28:36
39.2
52
30:14
Gill Fullen
PB
V45
W
Bedford H
30:14
28:55
9.3
53
30:26
David Sharman
PB
SEN
M
Bedford H
30:26
30:26
8.5
54
30:34
David Bowker T13/F13
PB
V50
M
Fairlands Valley Spartans/Eastern Masters/Herts Phoenix
30:34
30:34
15.7
55
30:36
Mark Edwards
SEN
M
Team MK
56
30:42
Simon Franklin
SB
U20
M
Corby/Birmingham Uni
30:42
29:46
36.2
57
30:43
Jo Pulsford
PB
SEN
W
Rugby & Northampton
30:43
29:37
34.5
58
30:44
Alan Daglish
SB
V60
M
Luton/Eastern Masters
30:44
29:48
12.5
59
30:45
Adam Hills
SB
SEN
M
Bedford H
30:45
29:50
3.3
60
30:45
Joanna Musk
SEN
W
Coventry
29:30
28:44
16.0
61
30:56
Jon Kyte
SB
SEN
M
Harrow
30:56
29:26
10.2
62
31:00
Terry McIntyre
SB
V55
M
Harrow
31:00
30:12
40.1
63
31:05
Dave Holt
SB
V50
M
Bedford H
31:05
30:46
20.7
64
31:07
Mike Lepps
SB
V50
M
Harrow
31:07
24:48
7.5
65
31:08
John Chapman
SB
V50
M
Stopsley
31:08
29:12
9.7
66
31:11
Neil Jones
PB
V35
M
Marshall Milton Keynes
31:11
31:11
6.5
67
31:13
John Skelton
V55
M
Marshall Milton Keynes
30:31
29:50
6.9
68
31:16
Jerry Pullinger
SB
V50
M
Bedford H
31:16
30:26
12.4
69
31:21
Renee Allen
PB
V35
W
Bedford H
31:21
31:21
39.4
70
31:24
Ian Pheasey
SB
SEN
M
Marshall Milton Keynes
31:24
27:00
13.5
71
31:24
Lucy Waterlow
SB
SEN
W
St. Albans Striders
31:24
30:23
5.4
72
31:25
Daniel Brumby
SB
V35
M
Marshall Milton Keynes
31:25
31:04
30.9
73
31:26
Gail Duckworth
SB
V55
W
Leighton Buzzard/Eastern Masters
31:26
29:48
11.7
74
31:28
Gary Blaber
SB
V35
M
Marshall Milton Keynes
31:28
28:15
2.0
75
31:28
Simon Allen
PB
V40
M
Bearbrook
31:28
31:28
36.5
76
31:31
George Abrbuckle
SEN
M
Ampthill & Flitwick Flyers
77
31:33
Carla Fisher
PB
V35
W
Bedford H
31:33
31:33
52.2
78
31:33
Michael O'Connor
SB
V50
M
Vale of Aylesbury
31:33
31:23
20.6
79
31:36
Andrew Kirschner
SB
SEN
M
Shenley
31:36
29:27
4.6
80
31:36
Tony Chapman
SB
V45
M
Brackley
31:36
31:32
20.3
81
31:51
Alan Humphries
PB
V35
M
Marshall Milton Keynes/Redway Runners
31:51
31:51
13.3
82
31:56
Richard Sidlin
PB
V50
M
Fairlands Valley Spartans
31:56
31:56
11.8
83
32:04
Chris Nicholson
SB
V35
M
Marshall Milton Keynes
32:04
29:19
19.7
84
32:04
Ian Thompson
PB
V45
M
Vale of Aylesbury
32:04
32:04
40.3
85
32:13
Mike Burling
PB
V50
M
Marshall Milton Keynes
32:13
32:13
44.3
86
32:14
Samuel James
PB
V40
M
Marshall Milton Keynes
32:14
32:14
54.0
87
32:14
Alan Roberts
SB
V45
M
Vale of Aylesbury
32:14
26:29
11.5
88
32:16
Ryan Faulkner
PB
U17
M
Herts Phoenix
32:16
26:39
4.5
89
32:17
Les Turton
PB
V50
M
Marshall Milton Keynes
32:17
32:17
25.9
90
32:19
Julia Austin
PB
V45
W
Vale of Aylesbury
32:19
32:19
15.2
91
32:25
Robert Male
PB
U17
M
Rugby & Northampton
32:25
32:25
12.1
92
32:26
Dolrick Percy
PB
V40
M
Marshall Milton Keynes/Deal TC
32:26
32:26
14.0
93
32:27
P Dorward
SEN
M
Brackley & Dist
94
32:27
Tanya Taylor
SB
V40
W
Nene Valley
32:27
30:00
14.4
95
32:38
Mark Westall
SB
SEN
M
Bearbrook
32:38
30:25
6.9
96
32:43
Rebecca Hall
SB
U23
W
Corby
32:43
30:14
15.4
97
32:46
Pete Mealing
PB
SEN
M
Bedford H
32:46
32:46
29.8
98
32:52
Neil Glover
SB
V50
M
Rugby & Northampton
32:52
31:25
45.4
99
32:55
Bob Miller
V45
M
Bedford Harriers
100
33:07
Andrew Crofts
PB
V45
M
Brackley
33:07
33:07
54.0
101
33:11
Wendy Clark
SB
SEN
W
Shenley
33:11
32:16
8.5
102
33:12
Fiona Wynde
SB
V35
W
Biggleswade
33:12
33:06
29.7
103
33:13
Gabriella Moriarty
SB
U17
W
Rugby & Northampton
33:13
29:06
3.6
104
33:13
Graham Cripps
PB
V40
M
Brackley
33:13
33:13
54.0
105
33:14
Jim Stocker
SB
V60
M
Unattached
33:14
30:39
11.4
106
33:16
David Roberts
SB
V40
M
Bedford H
33:16
32:09
10.9
107
33:16
Gordon Mathewson
PB
V50
M
Collingwood
33:16
33:16
54.0
108
33:24
Adrian Maidment
SB
V35
M
Marshall Milton Keynes
33:24
29:41
11.9
109
33:29
Steve Smithson
PB
V40
M
Fairlands Valley Spartans
33:29
33:29
20.8
110
33:30
David Bourke
SEN
M
Unattached
111
33:33
Peter Simpson
PB
V50
M
Vegan
33:33
33:33
16.8
112
33:36
Mourad Ben-Taieb
PB
V50
M
Bedford H
33:36
33:36
31.8
113
33:37
AN Other
114
33:37
Graham Short
PB
V50
M
Bedford H
33:37
33:37
21.8
115
33:39
Steve Jamsi
SEN
M
David Lloyd
116
33:40
Andrew Hully
PB
V45
M
Leighton Fun Runners
33:40
33:40
20.8
117
33:41
Kelvin Smith
PB
V60
M
Marshall Milton Keynes
33:41
33:41
16.0
118
33:43
Jay D Love
PB
V40
M
Rugby & Northampton
33:43
33:43
54.0
119
33:46
Julian Blackwell
SEN
M
Unattached
120
33:48
Jan McMulkin
V55
M
Unattached
121
33:49
Joe Warren
PB
V40
M
Bedford H
33:49
33:49
12.9
122
33:59
Steve Rice
SB
V50
M
Marshall Milton Keynes
33:59
33:57
52.3
123
34:07
Tony Dalglish
V40
M
Unattached
124
34:16
Catherine Wright
PB
V55
W
Corby
34:16
34:03
18.5
125
34:20
David Newens
SB
V65
M
Marshall Milton Keynes
34:20
32:45
16.2
126
34:24
Julie Jones
SB
V40
W
Marshall Milton Keynes
34:24
32:13
18.2
127
34:26
David Exley
SEN
M
Unattached
128
34:29
Lauren Hankers
PB
SEN
W
Marshall Milton Keynes
34:29
34:29
17.2
129
34:32
Paul Philips
V45
M
Unattached
130
34:35
Mike Kelly
PB
V35
M
Harrow
34:35
34:35
18.5
131
34:36
Geoff New
SB
V45
M
Marshall Milton Keynes
34:36
33:09
13.4
132
34:39
Stuart Woodruff
SB
V40
M
Olney/Shires Triers
34:39
31:57
44.1
133
34:41
Neil Gosling
PB
SEN
M
Marshall Milton Keynes
34:41
34:41
45.0
134
34:45
Martin Leach
SB
V65
M
Bedford H
34:45
31:51
52.6
135
34:47
Ivars Licietis
SB
V55
M
Marshall Milton Keynes/Eastern Masters
34:47
34:24
21.4
136
34:49
Tracy J Pez
PB
V35
W
Fairlands Valley Spartans
34:49
34:49
14.1
137
34:51
Juliet Smith
PB
V40
W
Bedford H
34:51
34:51
31.4
138
34:53
Stephanie Corbett
SEN
W
Team MK
139
34:56
Darren Miller
PB
V40
M
Bedford H
34:56
34:56
54.0
140
34:58
Stephen Howe
SB
V50
M
Marshall Milton Keynes
34:58
33:39
49.9
141
34:59
Joanne Summerfield
PB
SEN
W
Unattached
34:59
34:59
52.3
142
35:04
Steve Mayfield
PB
V40
M
Fairlands Valley Spartans
35:04
34:00
14.1
143
35:06
Robert Longhurst
V55
M
Unattached
144
35:09
Andrew Hull
PB
V40
M
Fairlands Valley Spartans
35:09
35:09
18.2
145
35:12
Colin Mawdsley
SB
V40
M
Vale of Aylesbury
35:12
34:43
54.0
146
35:13
Richard White
PB
V55
M
Tring RC
35:13
35:13
19.7
147
35:23
Michaela Colwell
PB
V40
W
Tring RC
35:23
35:23
34.7
148
35:24
Nigel Sheppard
SB
V45
M
Fetch Everyone
35:24
31:02
10.9
149
35:25
Ian Davey
PB
SEN
M
Marshall Milton Keynes
35:25
35:25
28.4
150
35:32
Keith Gray
SB
V45
M
Bedford H
35:32
34:25
17.1
151
35:38
Gethin Musk
SEN
M
Unattached
152
35:39
Barbara Ralph
V55
W
Chiltern
34:41
32:12
25.3
153
35:43
Mary Ward
PB
V40
W
Tring RC
35:43
35:43
9.4
154
35:43
Tony Keech
SB
V55
M
Human Energy
35:43
35:14
23.0
155
35:46
Sally Cartwright
SB
V40
W
Bedford H
35:46
32:12
24.0
156
35:47
Bob Thompson
PB
V60
M
Bedford & County
35:47
35:47
32.7
157
35:49
Richard Franks
SB
V50
M
Northampton RR
35:49
33:29
26.7
158
35:51
Heidi Carruthers
PB
SEN
W
Brackley
35:51
35:51
14.7
159
35:57
Kevin Connolly
PB
V55
M
Marshall Milton Keynes
35:57
35:57
42.2
160
36:05
Susan Davey
PB
V35
W
Marshall Milton Keynes
36:05
36:05
24.1
161
36:09
Neil Summerfield
SEN
M
Unattached
162
36:09
Lance Tabraham
SB
V45
M
Eton Manor
36:09
34:44
21.0
163
36:10
Paul Barton
PB
SEN
M
Ampthill & Flitwick
36:10
36:10
21.4
164
36:15
D Walsh
V50
M
Unattached
165
36:17
Chris Davis
PB
V45
M
Brackley
36:17
36:17
54.0
166
36:18
Sam Daniells
SB
SEN
M
Marshall Milton Keynes
36:18
31:31
7.8
167
36:22
Jeremy Church
SEN
M
Team MK
168
36:34
Penelope Cummings
PB
SEN
W
Herne Hill
36:34
36:34
16.5
169
36:36
Dave Findel-Hawkins
SB
V55
M
Marshall Milton Keynes
36:36
36:13
15.1
170
36:43
David Cantwell
PB
V45
M
Buckingham & Stowe
36:43
36:43
54.0
171
36:45
Karl Fitzgerald
V40
M
Unattached
172
36:50
Brian Keers
PB
V45
M
Silson
36:50
36:50
16.9
173
37:00
Phil Atkins
SB
V40
M
Marshall Milton Keynes
37:00
36:03
10.9
174
37:03
Brent Perkins
PB
V50
M
Wootton RR
37:03
37:03
53.9
175
37:07
Terry D Down
V55
M
Marshall Milton Keynes
33:15
33:15
19.1
176
37:21
Andrew Howe
PB
V50
M
Brackley
37:21
37:21
52.9
177
37:29
Sue Torrance
SB
V45
W
Brackley
37:29
36:32
17.2
178
37:31
Jo Love
PB
V35
W
Rugby & Northampton
37:31
37:31
50.2
179
37:33
Steve Williamson
SB
V55
M
Bedford H
37:33
36:52
44.0
180
37:40
Andrew Philip Newing
PB
V40
M
Gade Valley
37:40
37:40
39.9
181
37:48
Carol Mathews
PB
V45
W
Buckingham & Stowe
37:48
37:48
23.8
182
37:59
Michael Dowdy
SB
V50
M
Wootton RR
37:59
37:20
14.0
183
38:00
Martin Lawrence
SB
V50
M
Shenley
38:00
36:16
16.5
184
38:05
Jim Brown
SB
V55
M
Fairlands Valley Spartans
38:05
32:35
16.9
185
38:10
Roy Taylor
V40
M
Unattached
186
38:22
Charles Herbert
PB
V55
M
Marshall Milton Keynes
38:22
38:22
54.0
187
38:25
David Cook
SB
V55
M
Ampthill & Flitwick
38:25
37:39
51.0
188
38:47
Stephen Crane
SB
V50
M
Bedford H
38:47
37:14
23.6
189
38:53
Edward Hill
PB
V60
M
Marshall Milton Keynes
38:53
38:53
29.8
190
38:56
Mark Nichols
PB
V55
M
Watford Joggers
38:56
38:56
22.7
191
38:59
Marc Phillips
SB
V45
M
Unattached
38:59
37:49
18.6
192
39:02
Amy Pitch
PB
SEN
W
Vale of Aylesbury
39:02
39:02
54.0
193
39:28
John Adams
V50
M
Unattached
194
39:43
Anthony Byrne
SB
V50
M
Marshall Milton Keynes
39:43
37:28
18.1
195
39:48
Tony Hill
V60
M
Tring RC
39:02
38:43
22.6
196
39:48
Michael Young
PB
SEN
M
Wootton RR
39:48
39:48
54.0
197
39:59
Paul Holgate
PB
V50
M
Fairlands Valley Spartans
39:59
39:59
25.9
198
40:06
Keith Cook
SB
V65
M
Marshall Milton Keynes
40:06
31:27
29.7
199
40:13
Paul Brooks
SB
V45
M
Luton
40:13
39:52
22.7
200
40:19
Richard Jarvis
V50
M
Unattached
201
40:24
Robert Burton
PB
V60
M
Southern Counties Vets
40:24
40:24
47.9
202
40:38
Mark Cheadle
PB
SEN
M
Fairlands Valley Spartans
40:38
38:05
15.3
203
40:39
Anthony Cotton
SB
V70
M
BRJ Huntingdon
40:39
34:35
38.7
204
40:42
Vivien J Kilgour
PB
V45
W
Bedford H
40:42
40:42
40.4
205
40:51
Gregory Neal
V55
M
Watford
38:20
38:20
25.7
206
40:56
Caroline Powell
V35
W
Unattached
207
40:56
Andrew Eelbeck
V50
M
Unattached
208
40:57
Ian Williams
PB
SEN
M
Long Eaton
40:57
40:57
20.0
209
40:59
Bob Gittus-Smith
SB
V55
M
Leamington
40:59
40:07
50.0
210
41:03
Trevor Dimmock
V50
M
Unattached
211
41:10
Colin Bricher
PB
V60
M
Kenilworth Runners
41:10
41:10
41.1
212
41:13
David Storer
SB
V60
M
Marshall Milton Keynes
41:13
40:45
27.1
213
41:19
Richard Sticklaand
V45
M
Unattached
214
41:19
Karen Dykes
V45
W
Brackley
40:39
40:39
23.2
215
41:24
Thomas Blackman
PB
U23
M
Marshall Milton Keynes
41:24
41:24
54.0
216
41:26
Steve Hardy
V55
M
Unattached
217
41:26
Lisa Johnson
PB
V40
W
Rugby & Northampton
41:26
41:26
54.0
218
41:30
Clare Taylor
SEN
W
Unattached
219
41:37
Robin Frost
SB
V40
M
Wootton RR
41:37
37:53
35.8
220
41:37
Allan Davies
V60
M
Colworth Striders
221
41:43
Deborah Lambert
SB
V40
W
Marshall Milton Keynes
41:43
41:42
53.6
222
41:48
Monica Read
PB
V45
W
Fairlands Valley Spartans
41:48
41:48
54.0
223
42:00
Ann Tryssesoone
SB
V40
W
Fairlands Valley Spartans
42:00
39:24
19.6
224
42:16
Allan Lock
SB
V65
M
Silson
42:16
40:22
22.6
225
42:24
Ian Haynes
PB
V50
M
Brackley
42:24
42:24
54.0
226
42:35
Karen Lawrence
PB
V45
W
Shenley
42:35
42:35
23.3
227
42:37
Kerry Wilson
PB
V40
W
Marshall Milton Keynes/Redway Runners
42:37
42:37
47.1
228
42:38
Caroline Diggle
SB
V35
W
Bedford H
42:38
41:25
31.6
229
42:47
Roy Platten
V50
M
Unattached
230
42:52
Jo Uipan
SEN
W
Unattached
231
42:59
Michelle Fryatt
SB
V35
W
Wootton RR
42:59
41:58
54.0
232
43:15
Anne Hully
PB
V50
W
Leighton Fun Runners
43:15
43:15
27.0
233
43:21
Rebecca Fleckney
SB
SEN
W
Ampthill & Flitwick
43:21
41:48
23.4
234
43:29
Linda Watson
PB
V40
W
Bedford H
43:29
43:29
49.1
235
43:54
Alistair Gould
V35
M
Ampthill & Flitwick
42:07
42:07
35.5
236
43:57
Gary Marshall
V45
M
Unattached
237
44:12
Leslie Morris
PB
V65
M
Enfield & Haringey
44:12
44:12
54.0
238
44:13
Verity Holmes
SB
SEN
W
Brackley
44:13
42:41
54.0
239
44:31
Lynne Greenard
SB
V60
W
Bedford H
44:31
40:15
39.4
240
45:01
Jim McKellar
SB
V70
M
Marshall Milton Keynes
45:01
40:06
54.0
241
45:19
Sophia Ferrari
PB
SEN
W
Bedford H
45:19
45:19
54.0
242
45:29
Angie Harris
SB
V50
W
Bedford H
45:29
43:11
54.0
243
45:32
Alison Dunne
SEN
W
Unattached
244
45:48
Rita Olatunde
SB
V45
W
Marshall Milton Keynes
45:48
43:38
54.0
245
46:19
Kelly Lorenzo
PB
V35
W
Brackley
46:19
46:19
54.0
246
46:38
Justin Saw
SEN
M
Unattached
247
46:54
Adrian Ratcliffe
SEN
M
Unattached
248
46:54
Susan Fitzgerald
V45
W
Unattached
249
47:27
Bridget Mold
PB
V45
W
Alchester
47:27
47:27
33.0
250
47:35
Alison May
V45
W
Unattached
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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