Paul Spowage
Colchester H
Age Group:
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Every Wednesday, until September, one runner, drawn at random, who improves their handicap since last week and clicks their clock will win a prize.

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Distance or
Time  Hrs  Mins  Secs

10K37:44Simplyhealth Great Birmingham 10K1.7-0.526 May 19+
500017:53.0Essex 5000m Championships0.30.312 Jun 19+
5K18:21Maldon Summer Handicap 5K Series1.20.49 May 19+
10K36:37Chichester Priory 10K0.2-0.73 Feb 19+
10K36:29South of England Masters' & Inter Counties Championships0.1-0.78 Dec 18+
8K28:01Essex County U13 / U15 / Veterans' Championships-1.2-0.51 Dec 18
Mile5:34.3Eastern Masters AC League Division South1.5-0.231 Jul 19
8K30:58England Masters Inter Area Match3.1-0.929 Sep 18
6.1K21:11Southern Men's 6-Stage Relays-0.3-1.223 Sep 18
12K46:09Eastern Counties Championships0.90.217 Nov 18
15005:01.20English Masters Area Challenge0.5-0.324 Feb 19
8.8K36:27Essex League3.51.227 Oct 18
5K18:37Ipswich JAFFA Ekiden2.6-0.915 Jul 18
Mile5:23.8Eastern Masters AC League Division South1.70.01 Aug 18
8K31:19Essex County U13 / U15 / Veterans' Championships3.8-1.12 Dec 17
10K37:04Vitality London 10,0001.1-2.229 May 17
8K32:30Essex County U13 / U15 / Veterans' Championships5.9-0.626 Nov 16
5K18:19Maldon Summer Handicap 5K Series0.61.620 Apr 17
8K32:12Essex League4.80.119 Nov 16
8.1K26:02Essex League-4.00.329 Oct 16
parkrun18:26Great Notley parkrun # 501.02.56 Jun 15
5.994K21:40Southern Veteran's 4 Stage Relays1.60.721 Sep 14
10K35:59Bupa London 10,000 (10K)1.00.025 May 14
15004:42.17Essex County Championships Day 20.81.024 May 14
30009:51.92BMAF Championships0.50.69 Mar 14
8002:14.54British Masters Indoor Pentathlon Championships (inc South of England/ Eastern Vets Championships)0.50.116 Feb 14
15004:41.88British Masters Indoor Pentathlon Championships (inc South of England/ Eastern Vets Championships)0.51.316 Feb 14
5K17:07Maldon Summer Handicap 5K Series0.8-0.129 Aug 13
10K35:00Bupa London 10,000 (10K)1.0-1.927 May 13
15004:25.27BMAF Championships0.5-1.327 Mar 10
30009:22.81BMAF Championships0.5-1.428 Mar 10
500016:53.57Essex County Championships0.70.28 May 10
15004:30.73Essex County Championships1.3-0.39 May 10
5M28:16Ipswich Jaffa Friday 51.0-0.628 May 10
10K36:02Goodrich 10K (inc BMAF Champs)1.2-0.312 Sep 10
30009:54.84EVAC & VAC Championships (Inc unofficial BMAF Masters' Championships)0.51.619 Feb 12
8002:14.73EVAC & VAC Championships (Inc unofficial BMAF Masters' Championships)0.50.819 Feb 12
15004:31.40BMAF Championships0.50.617 Mar 12
30009:34.84BMAF Championships0.50.318 Mar 12
5M29:02Braintree 50.31.21 Apr 12
15004:34.01Essex County Championships0.80.712 May 12
10K37:21Bupa London 10,000 (10K)1.21.127 May 12
10M59:41Tiptree 10 (Inc BMAF Champs)0.6-0.528 Oct 12
8002:17.49BMAF South of England Championships (inc EVAC & VAC Championships) & Pentathlon Championships0.51.624 Feb 13
15004:41.68BMAF South of England Championships (inc EVAC & VAC Championships) & Pentathlon Championships0.52.024 Feb 13
15004:34.07British Masters Championships0.51.09 Mar 13
30009:44.45British Masters Championships0.50.910 Mar 13
5M28:30Braintree 50.40.47 Apr 13
300010:00.64Essex County Championships1.00.76 May 13
15004:29.73Essex County Championships1.1-1.025 May 13

Order By:

XC28:22Essex League2 Jan 10
XC27:41BMAF Open Championships13 Mar 10
XC31:17Essex League9 Oct 10
XC27:42Essex League30 Oct 10
XC29:30Essex League13 Nov 10
XC33:51Essex Veterans Cross Country Championships4 Dec 10
XC34:27SEAA Veterans' Championships11 Dec 10
XC31:05Essex League18 Dec 10
XC57:08Essex County Championships8 Jan 11
XC29:09Essex League8 Oct 11
XC30:48Essex League29 Oct 11
XC39:22Eastern AA Championships27 Nov 11
XC33:19Essex Veterans' Championships3 Dec 11
XC34:03Essex League17 Dec 11
XC28:32Essex League14 Jan 12
XCNT53-12 League12 Feb 12
XC19:26Essex County Relay Championships29 Sep 12
XC29:43Essex League13 Oct 12
XC33:27Essex League10 Nov 12
XC28:31Essex League17 Nov 12
XC30:13Essex County Veterans' Championships1 Dec 12
XC36:58SEAA Inter Counties & Masters' Championships8 Dec 12
XC32:58Essex League15 Dec 12
XC34:29Essex League12 Jan 13
XC30:24Essex League19 Oct 13
XCNT53-12 League3 Nov 13
XC31:39Essex League16 Nov 13
XC29:32Essex County Veterans' Championships30 Nov 13
XC38:06SEAA Inter Counties & Masters' Championships14 Dec 13
XCNT53-12 League12 Jan 14
XCNT53-12 League23 Feb 14
XC28:56BMAF Championships15 Mar 14
ROAD21:00Essex Relay Championships22 Mar 14
XC16:20Essex County Relay Championships27 Sep 14
XC34:36Essex League31 Oct 15
XC32:23Essex League14 Nov 15
XC44:09Eastern Counties Championships21 Nov 15
XC30:00Essex County U13/U15/Veterans' Championships28 Nov 15
XC32:44Essex League2 Jan 16
XC32:10Essex League8 Oct 16
5MNT53-12 League22 Jan 17
XCNT53-12 League29 Jan 17
XC32:51Essex League11 Feb 17
5MNT53-12 League19 Feb 17
XC32:39Essex League28 Oct 17
XC46:46Eastern Counties Championships18 Nov 17
XC32:20Essex League25 Nov 17