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National Ladder
Boscombe 10K
External Results
Bournemouth
24 Nov 19
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Head to Head
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10K
Pos
Gun
Chip
Name
AG
Club
SB
PB
HC
1
33:47
33:47
Rob McTaggart
SEN
M
Bournemouth/Twemlow
31:25
31:25
-3.6
2
33:59
33:59
Lee Dempster
PB
V35
M
Lytchett Manor/Twemlow
33:28
33:13
0.8
3
34:19
34:19
Jacek Cieluszecki
V40
M
Bournemouth/Poland
33:00
31:37
-1.8
4
35:01
35:01
Gavin Pritchard
SB
V40
M
Lonely Goat RC
35:01
34:39
5.8
5
35:10
35:10
Scott Parfitt
PB
V35
M
Lytchett Manor
35:10
35:10
2.7
6
35:16
35:16
Jon Cooper
PB
SEN
M
Egdon Heath
35:16
35:16
1.9
7
35:53
35:53
Adam Davies
PB
V35
M
Egdon Heath
35:53
35:53
1.2
8
36:04
36:04
Ryan Pegoraro
PB
U23
M
Poole AC
36:04
33:26
-0.2
9
36:10
36:10
Edward Crawley
PB
SEN
M
Lytchett Manor
36:10
36:10
5.0
10
36:13
36:13
Simon Arthur
PB
V40
M
Egdon Heath
36:13
36:13
1.3
11
36:44
36:43
Barry Miller
V35
M
Poole AC/Twemlow
36:22
36:22
1.9
12
36:51
36:51
Jonathan Matthews
PB
V50
M
Bournemouth
36:51
36:51
12.1
13
36:52
36:52
Alexander Goulding
V40
M
Bournemouth
36:46
35:15
2.9
14
36:52
36:51
Maxime Froger
SEN
M
15
36:57
36:55
Adam Corbin
SEN
M
Westbourne
35:42
33:49
0.3
16
36:59
36:59
Sam Davis
SEN
M
17
37:00
36:56
Philip Daniels
PB
V35
M
Calne RC
36:56
35:02
0.2
18
37:08
37:06
Mitchell Griffiths
SB
SEN
M
Bournemouth
37:06
34:56
10.2
19
37:19
37:19
Sam Jackson
PB
V40
M
Havering
37:08
36:35
1.8
20
37:35
37:32
Gareth Hale
SEN
M
Poole AC
21
37:35
37:35
Peter Doughty
V40
M
Westbourne
36:14
36:14
2.9
22
37:45
37:42
Lee Thomas
SEN
M
23
37:55
37:53
Matthew Beaven
V40
M
Egdon Heath/Unattached
37:53
37:53
12.6
24
37:55
37:54
Jamie Barrington
PB
U17
M
Egdon Heath
37:54
37:39
0.7
25
37:56
37:52
Luke Dowsett
U23
M
Littledown
37:32
37:32
3.1
26
37:57
37:54
Rob Jones
V40
M
Littledown
37:54
35:38
6.7
27
37:58
37:56
Gary Worsley
V50
M
Littledown
37:40
36:47
5.8
28
37:59
37:57
Jerry Shield
V50
M
Wimborne
37:57
36:25
4.6
29
38:06
38:05
Julian Thacker
SB
V45
M
Egdon Heath
38:05
37:52
5.4
30
38:14
38:13
Bruce Campbell
V50
M
Egdon Heath
36:39
36:39
4.4
31
38:17
38:17
Richard Brawn
V35
M
Bournemouth
37:44
36:00
1.4
32
38:23
38:21
Nathaniel Willmore
SB
U20
M
Poole Runners/Nottingham Uni
37:51
36:38
1.4
33
38:25
38:23
Paul Currah
SB
V35
M
Poole Runners
38:23
36:56
12.4
34
38:33
38:30
Trevor Mccarthy
V35
M
Littledown
38:30
37:23
12.6
35
38:37
38:33
David Parker
SB
V50
M
Littledown
38:33
37:13
14.5
36
38:39
38:36
Thomas Marshall
SEN
M
Poole Runners
37
38:41
38:39
Mark Packer
V50
M
Littledown Harriers RC
38
38:46
38:43
Kevin Drayson
V35
M
Westbourne
35:57
35:57
3.3
39
38:46
38:45
Neil Sexton
V40
M
Poole Runners/Vegan
37:11
37:10
5.1
40
38:55
38:51
Scott Hawkins
SEN
M
Littledown
38:51
38:16
7.6
41
39:05
39:03
Vince Fowler
V45
M
Littledown
38:08
38:08
3.0
42
39:08
39:02
Martyn Bell
SEN
M
43
39:13
39:10
David Wilson
V50
M
Littledown
38:13
37:13
3.9
44
39:18
39:15
Mark Bennett
V45
M
Egdon Heath
39:11
39:11
9.6
45
39:20
39:17
Paul Hilton
V40
M
Lytchett Manor
39:06
37:20
5.3
46
39:21
39:18
Stephen Bridger
V55
M
Purbeck
39:18
37:28
14.4
47
39:26
39:24
Stephen Wiles
V40
M
Egdon Heath
38:45
37:41
5.1
48
39:29
39:25
Adam Foote
PB
SEN
M
Egdon Heath
39:25
39:25
12.3
49
39:39
39:36
Andrew Rumsey
PB
V45
M
Littledown
39:36
39:36
7.5
50
39:40
39:38
John Towner
V35
M
Poole Runners
39:38
35:09
3.3
51
39:41
39:37
Stephen Williams
SB
V35
M
Littledown/Poole AC
39:37
36:43
4.0
52
39:44
39:38
Steven Noble
SEN
M
Egdon Heath
39:06
39:06
3.4
53
39:47
39:44
Steve Goodman
PB
V35
M
Littledown
39:44
39:44
4.2
54
39:48
39:43
Anthony Rimmer
V45
M
Maiden Newton Runners
55
39:48
39:46
Gary Tissington
V35
M
Poole AC
39:09
37:44
14.0
56
39:48
39:46
Colin Simpson
SB
V50
M
Reading AC
39:46
39:15
4.0
57
39:54
39:50
David Miller
SEN
M
Egdon Heath Harriers
58
39:57
39:55
Tom Andrews
SEN
M
Lytchett Manor
36:58
35:29
1.0
59
39:58
39:54
Matthew Bosanquet
PB
V45
M
Lytchett Manor
39:54
37:17
3.5
60
40:05
40:02
Caroline Stanzel
V35
W
Poole Runners
40:02
38:51
9.9
61
40:13
40:07
Harry Rolph
SEN
M
Egdon Heath
38:40
38:40
9.5
62
40:14
40:10
Charlotte Bunch
SEN
W
Poole Runners
40:10
36:30
14.6
63
40:21
40:16
Matthew Du Cros
PB
SEN
M
Bournemouth
40:16
36:54
0.7
64
40:25
40:21
Robert Murray
V35
M
Purbeck
39:05
37:49
4.7
65
40:28
40:25
Anthony Robins
SB
V45
M
Littledown
40:25
38:44
5.1
66
40:35
40:33
Aaron Beaton
V40
M
Westbourne
39:41
37:55
4.8
67
40:36
40:32
Stephen Hogarth
SB
V60
M
Poole AC
40:32
39:43
6.9
68
40:37
40:31
Jason Christian
PB
V45
M
Lonely Goat RC
40:31
38:06
4.1
69
40:42
40:39
Matty Bishop
V40
M
70
40:42
40:36
Neil Masterman
V45
M
Poole AC
40:36
40:36
5.6
71
40:46
40:42
Adrian Townsend
V55
M
Bournemouth
40:23
39:17
9.2
72
40:47
40:42
Mark Kennedy
SB
V55
M
Poole AC
40:42
38:56
10.3
73
40:54
40:52
Peter Rabjohns
V45
M
Lonely Goat RC
40:40
34:18
7.7
74
40:57
40:54
Paolo De Luca
SB
V45
M
Littledown
40:54
39:00
6.5
75
41:03
41:01
Brian Fields
SB
V50
M
Egdon Heath
41:01
39:24
6.7
76
41:05
41:02
Alexandra Door
PB
SEN
W
Egdon Heath
41:02
41:02
4.9
77
41:16
41:10
Colin Somers
V45
M
Poole Runners
41:10
39:04
7.2
78
41:19
41:16
Darren Holmes
V45
M
Littledown
41:00
41:00
17.0
79
41:21
41:17
Alex Thompson
V45
M
Lytchett Manor
41:17
38:28
5.5
80
41:27
41:25
Harriet Slade
SEN
W
Bournemouth
41:25
40:37
6.3
81
41:29
41:27
Andrew Stratton
SB
V65
M
Egdon Heath
41:27
40:02
11.0
82
41:30
41:26
Mark Ormonde
V40
M
Lytchett Manor
38:20
38:20
14.1
83
41:31
41:27
Ed Snook
SEN
M
Poole Runners
39:32
39:32
17.1
84
41:31
41:25
Patrick Jackson
V45
M
Poole AC
41:14
41:14
7.3
85
41:38
41:31
Luke Conroy
SEN
M
86
41:42
41:42
Vicki Ingham
SEN
W
Poole Runners
40:56
35:09
1.3
87
41:45
41:40
Daniel Webster
V40
M
Wimborne
41:09
41:09
12.2
88
41:57
41:54
Darryl Corbin-Jones
V35
M
Westbourne
41:12
40:58
7.1
89
42:08
42:08
Chris Simm
PB
V40
M
City of Salisbury
42:08
39:31
5.2
90
42:09
42:05
Graeme Beckett
PB
V40
M
Poole Runners
42:05
42:05
10.5
91
42:13
42:09
Hamish Murray
V65
M
Purbeck
41:09
37:33
6.3
92
42:14
42:10
Philip Cherrett
V40
M
Bournemouth
41:39
41:37
11.6
93
42:19
42:17
Nick Brooke
V65
M
Dorset Doddlers
41:36
39:21
13.8
94
42:20
42:13
Brett Stevens
SEN
M
Poole AC
42:12
42:12
7.8
95
42:23
42:17
Kieron Mumford
V45
M
Lonely Goat RC
40:36
40:36
11.3
96
42:28
42:28
Ian Hickman
V40
M
97
42:30
42:26
Andy Robson
V50
M
98
42:38
42:35
Chris Heckford
V35
M
Wimborne
39:49
39:49
14.1
99
42:42
42:38
Jud Kirk
SB
V60
M
Bournemouth
42:38
37:44
10.7
100
42:44
42:40
Jason Twinning
V45
M
101
42:45
42:39
Paul Welch
V50
M
Egdon Heath
42:39
39:24
10.8
102
42:48
42:42
Andrew Isaac
V35
M
Littledown
41:52
41:52
8.0
103
42:52
42:41
Pawel Kawecki
SEN
M
104
42:54
42:46
Jonathan Poirrette
V55
M
Serpentine
42:02
39:35
7.7
105
42:55
42:51
Andrew Snellgrove
V50
M
106
42:56
42:52
Richard Mayes
V45
M
Lonely Goat RC
42:52
42:52
11.2
107
42:59
42:44
Dan Cavolick
V40
M
New Forest Runners
39:32
39:32
21.0
108
43:00
42:55
John Cook
SB
V60
M
Egdon Heath
42:55
36:08
10.4
109
43:00
42:52
Kevin Stockwell
SB
V55
M
Poole AC
42:52
42:20
17.5
110
43:00
42:56
Marc Grover
V40
M
111
43:02
42:58
Helen Gilbert
SB
V45
W
Littledown
42:58
42:48
11.2
112
43:02
43:00
Stephen Amey
PB
V50
M
Littledown
42:23
40:27
7.7
113
43:08
42:57
Andy McIntosh
V40
M
114
43:10
43:08
Judith Vlaarkamp
V40
W
Lytchett Manor
43:08
41:16
9.8
115
43:28
43:20
Esref Ozdemir
V45
M
Poole Runners
41:36
38:49
4.8
116
43:31
43:26
Carl Taylor
PB
V40
M
Lonely Goat RC
43:26
43:26
13.3
117
43:37
43:31
Dave Cartwright
V70
M
Poole Runners
43:13
36:16
16.7
118
43:42
43:36
Jason Hoad
PB
V45
M
Egdon Heath
43:36
43:36
20.3
119
44:00
43:53
Adrian Butler
V40
M
120
44:02
43:56
Graham Moyse
V60
M
Poole Runners
43:56
41:00
7.6
121
44:07
44:02
Nigel Haywood
SB
V60
M
Purbeck
44:02
41:23
11.1
122
44:08
44:02
Sarah Swift
PB
V45
W
Poole Runners/Victory
44:02
44:02
10.3
123
44:29
44:24
Patrick Bailey
V35
M
Littledown
41:02
41:02
6.0
124
44:30
44:22
Darrell Froud
SEN
M
Poole Runners
43:52
43:52
19.7
125
44:34
44:30
Louise Austin
PB
V40
W
Littledown
44:30
43:36
9.1
126
44:35
44:27
Charlotte Halford
V35
W
Purbeck
44:27
41:11
21.6
127
44:35
44:27
Jack Dwyer
SEN
M
Poole Runners
44:27
44:27
8.2
128
44:36
44:28
Paul Wilding
V55
M
Lytchett Manor
43:01
39:25
10.0
129
44:37
44:27
Peter Wiles
SB
V35
M
Royal Manor of Portland
44:27
40:39
6.2
130
44:39
44:33
Jack Graham
SEN
M
Lytchett Manor
44:33
44:33
21.2
131
44:44
44:36
Ben Print
SB
V45
M
Lytchett Manor
44:06
43:24
11.9
132
44:46
44:32
Andy Mutter
SB
V45
M
Egdon Heath/RIOT
44:32
44:23
6.9
133
44:50
44:40
Richard Ingles
SEN
M
134
44:55
44:50
Lee Roberts
V40
M
Egdon Heath
44:50
44:50
8.7
135
44:58
44:52
Julian Shelton
V45
M
136
45:04
44:57
Sharon Shaw
SB
V45
W
Poole Runners
44:57
44:56
9.1
137
45:15
45:13
Ben Cullen
SEN
M
138
45:17
45:12
Paul Baker
PB
V50
M
Littledown
45:12
45:12
15.1
139
45:20
45:13
Jane Taylor
PB
V45
W
Egdon Heath
45:13
45:13
15.5
140
45:24
45:15
Peter John Wallis
V55
M
Christchurch
44:22
39:20
10.8
141
45:29
45:23
Mark Webb
PB
SEN
M
Royal Manor of Portland
45:23
43:35
6.3
142
45:30
45:20
Chris Jones
SEN
M
Littledown
45:20
44:17
14.2
143
45:32
45:28
Suzanne Janes
PB
SEN
W
Littledown
45:28
45:28
20.6
144
45:32
45:27
Paula Barker
PB
V50
W
Poole Runners
45:27
45:27
14.0
145
45:33
45:25
Vicky Rutter
PB
SEN
W
Westbourne
45:25
42:26
8.4
146
45:37
45:30
Dave Neal
SB
V60
M
Poole AC
45:30
41:08
11.7
147
45:52
45:44
Gemma Oliver
V40
W
Poole Runners
44:14
43:52
18.4
148
45:56
45:51
Tamzin Petersen
SEN
W
Bournemouth
44:45
44:45
11.7
149
45:57
45:43
Jamie Christopher
V45
M
Poole Runners
45:43
43:41
12.5
150
45:57
45:48
Lisa Grasham
V35
W
Lonely Goat RC
151
46:03
45:59
Jonathan Meyers
V45
M
152
46:03
45:56
Kristina Varley
SEN
W
Littledown Harriers RC
153
46:04
45:56
Stephen Fox
V50
M
Poole Runners
45:56
44:16
21.6
154
46:06
46:03
Richard Colbourne
V35
M
Sedgefield/Westbourne
46:03
41:35
15.6
155
46:07
46:00
Kevin McGrory
SB
V50
M
Poole AC
46:00
43:11
8.2
156
46:14
45:53
Philip York
SB
V55
M
Ealing Southall & Middx/South West Vets
44:57
32:41
7.8
157
46:17
46:07
Jason Swyre
PB
V40
M
Egdon Heath
46:07
39:35
5.8
158
46:19
46:09
Matthew Ames
SB
V40
M
Egdon Heath
46:09
41:41
10.0
159
46:24
46:21
Dawn Andrews
SEN
W
Lytchett Manor Striders
160
46:31
46:26
Dale Woolley
V45
M
Royal Manor of Portland
38:46
38:46
9.8
161
46:32
46:27
Raluca Basarman
SEN
W
Bournemouth
46:27
46:27
22.6
162
46:35
46:25
Heather Khoshnevis
SB
V55
W
Littledown
46:25
39:51
12.4
163
46:36
46:29
Brian Tingay
V45
M
Littledown
46:29
46:29
21.6
164
46:37
46:24
Joanna Westhead
V45
W
Poole Runners
46:24
44:39
8.6
165
46:39
46:34
Jon Woods
V45
M
Littledown
45:12
41:10
12.8
166
46:40
46:31
Nigel Redman
V50
M
Poole Runners
44:45
44:45
23.6
167
46:42
46:36
Sophie Elford
SEN
W
Egdon Heath
46:35
46:35
17.9
168
46:45
46:35
Lorna Haines
SB
V55
W
Purbeck
46:35
41:39
14.0
169
46:47
46:38
Charlotte Heaford
SEN
W
Poole Runners
46:38
46:38
20.6
170
46:49
46:34
Kyle O∆Rourke
SEN
M
Weymouth St. Paul's Harriers & AC
171
47:01
46:58
Lea Lohk
V55
W
Lytchett Manor
46:22
46:22
16.2
172
47:05
46:56
Howard C Lewis
PB
V45
M
Poole Runners
46:56
46:56
12.2
173
47:05
46:55
James Bell
V35
M
Egdon Heath
46:55
42:59
8.3
174
47:07
46:58
David Calton
SB
V60
M
Poole Runners
46:58
44:50
23.1
175
47:08
47:01
Jayne Offer
PB
V50
W
Poole AC
47:01
47:01
15.0
176
47:11
47:04
Cyprian Kuczera
V40
M
177
47:11
47:06
James McDonald
SEN
M
178
47:21
47:16
Maria N∑±ez
V45
W
179
47:23
47:11
Graeme Mansell
V50
M
Poole AC
46:37
46:37
11.3
180
47:26
47:15
James Starrett
V40
M
Egdon Heath
47:15
46:11
18.1
181
47:29
47:18
Lucy Wyman
PB
V45
W
Egdon Heath
47:18
47:18
15.4
182
47:33
47:29
Liz Robson
PB
V55
W
Lytchett Manor
47:29
46:23
12.2
183
47:41
47:37
Hannah Ridout
SEN
W
184
47:41
47:35
Kirstin Hay
V35
W
Poole AC
47:08
43:33
9.4
185
47:42
47:35
Amanda Pinckney
V40
W
Southampton
47:35
42:50
9.6
186
47:47
47:41
Isabelle Somers
U17
W
Poole Runners
47:41
46:24
19.9
187
47:48
47:42
Anna Wiles
SEN
W
Royal Manor of Portland
45:49
45:49
18.0
188
47:48
47:42
Francesca Alford
SEN
W
Royal Manor of Portland AC
189
47:55
47:50
Andrew Gillespie
V60
M
Bournemouth
47:50
42:14
21.2
190
48:10
48:05
Steve Thomson
V45
M
191
48:14
48:03
Andy Harris
V40
M
Egdon Heath
48:03
48:03
23.1
192
48:16
48:12
Darren Cronk
V40
M
193
48:20
48:15
Ged McFadden
V45
M
Lonely Goat RC
48:15
48:15
19.6
194
48:21
48:16
Ian Du Cros
V55
M
195
48:23
48:17
Steven Bowles
V60
M
Purbeck
48:17
43:38
15.3
196
48:28
48:14
Jimmy Godden
SEN
M
197
48:29
48:17
Stephen Spiers
V50
M
198
48:29
48:21
Jelena Davey
PB
V45
W
Littledown
48:21
48:21
13.3
199
48:33
48:25
Alice Marshall
PB
SEN
W
Littledown
48:25
48:25
15.7
200
48:38
48:30
Alan Clasby
V65
M
Poole Runners
47:53
47:30
17.9
201
48:44
48:36
Mike White
V45
M
Bournemouth
48:03
46:34
23.8
202
48:47
48:39
Simon Blundell
V40
M
Littledown
47:43
47:43
13.2
203
48:50
48:43
Izabela Shylock
V35
W
Poole Runners
48:32
48:32
16.9
204
48:53
48:38
Jane Neal
SB
V60
W
Poole AC
48:38
43:23
16.9
205
48:55
48:49
Glenn Batt
SB
V50
M
Littledown
48:49
42:56
12.6
206
48:56
48:37
Alexander Alexander
V45
M
Poole Runners
48:37
48:10
11.9
207
48:59
48:45
David Vale
V60
M
208
49:00
48:55
Richard Gilfedder
SEN
M
209
49:05
48:50
Paul Clark
V50
M
Verwood Runners
210
49:07
49:01
Jo Barrett
PB
V45
W
Egdon Heath
49:01
49:01
23.5
211
49:08
48:53
Ian Graham
SB
V70
M
Bournemouth
48:53
38:45
19.7
212
49:13
49:02
Graham Filmer
V55
M
Poole AC
48:25
44:37
10.5
213
49:14
49:06
Zoe Daly
SEN
W
Frome RC
214
49:15
49:08
Emma Jones
V45
W
Poole AC
48:23
43:16
18.3
215
49:19
49:12
Adam Gwilliam
V40
M
216
49:21
49:08
Martin Litchfield
SB
V55
M
Egdon Heath
49:08
48:45
17.2
217
49:21
49:12
Guy Bellows
V45
M
218
49:24
49:20
Michael Haskell
SEN
M
219
49:27
49:16
Tony Dimmock
V50
M
220
49:29
49:17
Scott Dutton
V45
M
Bad Boy
49:17
48:18
23.6
221
49:31
49:22
Hannah Cook
V35
W
Poole Runners
49:22
44:08
15.8
222
49:33
49:30
Michael Cunningham
SEN
M
Littledown
48:46
46:53
15.5
223
49:37
49:18
Jason Wilkinson
SB
V45
M
Poole Runners
49:18
49:03
19.7
224
49:39
49:25
Kamil Dabrowski
U23
M
Littledown
49:25
49:25
24.4
225
49:39
49:24
Christina Chapman
V40
W
226
49:45
49:39
Paul Lock
V40
M
Littledown
48:51
45:53
16.5
227
49:46
49:30
Russel Griffin
V45
M
228
49:47
49:36
Jody Higham
V40
W
Egdon Heath
49:14
49:14
10.1
229
49:49
49:42
Kirsty Barrow
PB
SEN
W
Lytchett Manor
49:42
49:42
16.5
230
49:50
49:32
Frederick Kingshott
V40
M
231
49:50
49:37
Rajiv Solanki
SB
SEN
M
Poole AC
49:37
42:16
17.4
232
49:52
49:34
Trevor Holloway
PB
V45
M
Lonely Goat RC
47:36
47:36
16.6
233
49:55
49:43
Susanne Tagg
V50
W
Egdon Heath/Police
48:12
46:11
23.3
234
49:57
49:52
Carl Hannah
V35
M
Littledown
49:52
48:32
30.8
235
49:58
49:49
Danielle Dixon
V35
W
Littledown
49:49
45:46
16.9
236
49:59
49:53
Katrina White
SEN
W
Bournemouth
48:52
46:41
19.2
237
49:59
49:54
Joanne Gillespie
PB
V40
W
Poole AC
49:54
49:54
16.5
238
50:02
49:54
Geoffrey Parrott
V70
M
Westbourne
49:39
47:31
19.6
239
50:07
49:56
Steven Gregory
PB
V45
M
Poole AC
49:56
44:44
11.8
240
50:08
49:55
Robert Brown
SB
V50
M
Poole Runners
49:55
46:46
15.6
241
50:10
50:01
Kathy Fooks
V60
W
Littledown
48:23
44:09
22.2
242
50:21
50:14
Rachel Smith-Harrison
SB
V40
W
Littledown
50:14
41:39
22.1
243
50:24
50:09
Tom Rigby
SB
V35
M
Royal Manor of Portland
50:09
48:18
23.9
244
50:25
50:09
Richard Smith
PB
V55
M
Littledown
50:09
50:09
23.0
245
50:26
50:11
Nigel Arthur
V65
M
Egdon Heath
50:11
47:28
12.6
246
50:27
50:15
Keith Pullen
V60
M
Egdon Heath
48:23
48:23
21.5
247
50:29
50:14
Richard James
V60
M
248
50:31
50:22
Zoe Pattison
PB
SEN
W
Purbeck
50:22
50:22
26.4
249
50:33
50:19
Paul Ramsay
V45
M
Royal Manor of Portland
49:15
49:15
26.8
250
50:35
50:20
Natalie Knight
V40
W
New Forest Runners
50:20
49:19
19.5
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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