Ian Williams
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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 Polar heart rate monitor.

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Distance or
Time  Hrs  Mins  Secs

Mar2:28:29ASICS Greater Manchester Marathon1.0-0.12 Apr 17+
20M1:57:13Rhayader Round the Lakes 202.90.04 Mar 17+
HM69:27Barcelona Half Marathon0.40.012 Feb 17+
10K31:20Telford 10K0.20.111 Dec 16+
10K31:48Birmingham League Division 10.40.43 Dec 16+
14.8K53:14Midland Counties Championships3.80.728 Jan 17
5.5M28:13Birmingham League Division 10.20.914 Jan 17
6M31:44Birmingham League Division 11.60.712 Nov 16
5.08K16:28ERRA National Men's 12-Stage Relays1.71.08 Apr 17
6K21:36Midland Counties Relay Championships5.31.322 Oct 16
5.88K19:10ERRA Men's National 6-Stage Relays1.11.98 Oct 16
10K32:48Great Birmingham 10K1.50.61 May 16
8.65K27:53Midland Men's 12-Stage Relays1.60.22 Apr 16
10K32:56Dudley Kingswinford 10K1.50.84 May 16
10K30:47Trafford 10K0.0-0.113 Mar 16
10K32:25Great Bristol 10K0.71.015 May 16
5.38M28:15ERRA National Men's 12-Stage Relays1.50.716 Apr 16
5M25:49Brooks Alsager 51.40.47 Feb 16
parkrun16:03Cannon Hill parkrun # 2881.61.29 Apr 16
12K40:30Midland Championships2.00.830 Jan 16
5M26:15Rhayader Round the Lakes 50.81.65 Mar 16
5.5M29:36Birmingham League Division 12.40.716 Jan 16
6M31:50Birmingham League Division 12.10.35 Dec 15
10K31:15Telford 10K0.00.413 Dec 15
10K31:52Age UK Leeds Abbey Dash 10K1.00.115 Nov 15
HM70:27Cheltenham Half Marathon0.80.427 Sep 15
Mar2:24:49Virgin London Marathon0.8-0.826 Apr 15
10K31:41Wilne 10K (Inc Midland Masters & Derbyshire 10K Championships)0.60.36 Sep 15
5.848K18:38ERRA Men's National 6-Stage Relays1.30.83 Oct 15
5.848K18:37Midland Counties Men's 6-Stage Relays1.40.719 Sep 15
8.96K27:41ERRA National Men's 12-Stage Relays1.3-1.111 Apr 15
10M53:00Notts 100.80.512 Jun 15
500015:36.1Tipton Harriers Middle & Long Distance Open Meeting0.61.229 Aug 15
5M25:53Andy Holden Memorial 51.20.78 Jul 15
10K33:37Tenby 10K1.61.426 Jul 15
8.96K28:21Midland Men's 12 Stage Relays1.5-0.428 Mar 15
HM89:47adidas Silverstone Half Marathon0.79.512 Mar 17
500015:50.7Athletics Direct Midland League Division 51.01.34 Jul 15
30009:10.0Tipton Harriers Open Graded Meeting1.40.621 Jul 15
500015:32.7Tipton Harriers Open Graded Meeting0.51.123 Jun 15
HM69:57Reading Half Marathon (inc England Athletics Championships)0.20.722 Mar 15
parkrun17:56Cannon Hill parkrun # 2900.66.423 Apr 16
12K43:39ECCA Saucony English National Championships5.20.421 Feb 15
parkrun15:52Wolverhampton parkrun # 1061.01.414 Mar 15
15004:23.2Tipton Harriers Open Graded Meeting0.8-0.326 May 15
10K32:16Telford 10K0.41.114 Dec 14
parkrun17:02Beckton parkrun # 1334.01.020 Dec 14
10K31:42Wilne 10K (Inc Midland Champs)0.60.37 Sep 14
10K31:17Bupa London 10,000 (10K)1.0-0.625 May 14
5M26:39Andy Holden 52.40.59 Jul 14
10K33:41St Clears 10K2.01.124 Aug 14
5.848K18:58Midland Men's 6 Stage Relays1.41.420 Sep 14
10K31:38Bristol 10K0.90.211 May 14
8.1K25:55ERRA National Men's 12 Stage Relays1.80.15 Apr 14
5K15:58BRAT Rowheath 5K1.01.613 Aug 14
HM68:36Mitja Marató Barcelona-0.20.716 Feb 14
parkrun15:45Cannon Hill parkrun # 1901.01.326 Apr 14
12K40:12ECCA English National Championships2.00.822 Feb 14
2.69M13:41Midland Men's 12 Stage Relays2.60.916 Mar 14
10K30:53Leeds Abbey Dash 10K0.30.117 Nov 13
12K43:06Midland Championships3.61.925 Jan 14
HM69:24Cardiff Half Marathon0.60.46 Oct 13
5.848K17:59ERRA Men's National 6-Stage Relays1.7-0.612 Oct 13
parkrun16:13Cannon Hill parkrun # 1851.02.422 Mar 14
5.848K18:08Midland Men's 6-Stage Relays1.8-0.421 Sep 13
10K31:25Admiral Swansea Bay 10K0.70.322 Sep 13
10K31:50Wilne 10K (Inc Midland Champs)0.60.81 Sep 13
Mar2:27:05Virgin London Marathon1.3-0.121 Apr 13
10K32:24Tenby 10K1.01.128 Jul 13
5K15:15Severn AC Whitehorse 5K Series0.21.020 Aug 13
parkrun16:20Cannon Hill parkrun # 1651.02.62 Nov 13
HM68:50Reading Half Marathon0.30.417 Mar 13
5K15:55Severn AC Whitehorse 5K Series1.21.516 Jul 13
5K15:29Severn AC Whitehorse 5K Series0.41.318 Jun 13
30009:14.9Plastics Plus Midland League Division 41.00.810 Aug 13
2M10:02Shugborough Relays2.2-0.119 Jun 13
5K15:40Severn AC Whitehorse 5K Series0.12.021 May 13
30009:17.8Plastics Plus Midland League Division 41.01.09 Jun 13
500016:05.4Plastics Plus Midland League Division 40.22.918 May 13
HM70:57Bupa Great Birmingham Half Marathon0.41.921 Oct 12
10K31:36Bupa London 10,000 (10K)1.20.527 May 12
10K33:10Wilne 10K (Inc Midland Champs)0.92.52 Sep 12
HM69:23Fleet Half Marathon0.70.825 Mar 12
8.663K27:19ERRA National Men's 12-Stage Road Relays (Long Legs)1.20.714 Apr 12
parkrun16:05Cannon Hill parkrun # 1081.02.122 Sep 12
parkrun15:50Cannon Hill parkrun # 991.01.521 Jul 12
10K32:23Dudley Kingswinford 10K0.71.92 May 12
4.819K14:52Midland Men's 12-Stage Relays (Short Legs)2.00.431 Mar 12
500016:04.7Up & Running Midland League Division 51.02.11 Jul 12
HM68:42Bupa Birmingham Half Marathon0.80.423 Oct 11
10M52:56Bupa Great South Run 101.01.230 Oct 11
5.848K17:44ERRA National 6 Stage Relays1.4-0.815 Oct 11
10K31:15Swansea Bay 10K0.60.725 Sep 11
Mar2:28:35Edinburgh Marathon2.00.122 May 11
5.847K18:07Midland Road Relay Championships1.7-0.324 Sep 11
parkrun15:30Cannon Hill parkrun # 55 (Short course)1.00.810 Sep 11
10K30:41Bristol 10K0.40.315 May 11
8.663K27:28ERRA Men's National 12-stage Relays (Long Legs)1.70.49 Apr 11
HM68:23Sweatshop Reading Half Marathon0.40.620 Mar 11
HM67:23Mitja Marató de Barcelona0.20.330 Jan 11
HM68:07Bath Half Marathon-0.21.16 Mar 11
HM68:27EDF Birmingham Half Marathon0.50.624 Oct 10
HM69:01Great Eastern Half Marathon0.21.210 Oct 10
5.847K18:20Midland Counties Men's 6 Stage Relays1.7-1.425 Sep 10
Mar2:27:37Virgin London Marathon1.10.725 Apr 10
10K32:45Lichfield 10K1.61.412 Sep 10
HM67:58Wilmslow Half Marathon0.50.328 Mar 10
8.663K27:14ERRA National Men's 12 Stage Road Relays (Long Legs)1.80.017 Apr 10
HM66:20Mitja Marató de Barcelona0.4-1.214 Feb 10
8.663K26:54Midland Counties Men's 12 Stage (Long Legs)1.6-0.220 Mar 10
5K15:22Severn AC White Horse 5K Series0.8-1.020 May 10
5K15:28Birmingham Rowheath AC 5K Series1.0-0.810 Jun 10
30008:47.93Ivy League (Birmingham University vs Cornell & Penn University)0.9-0.622 Jun 10
500015:27.5Up and Running Midland League Division 40.6-0.43 Jul 10

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