Richard Goodman maintained his promising start to the cross country season with two clear victories.

He followed up his success at the London Colleges League at Parliament Hill by winning the North of Thames Championships in Kingsbury.

His 78-second victory in the latter race, which he completed in a fast 23:47 for five miles, indicates that he is approaching the form that brought him the Inter Counties title last year.

Goodman said: "In both outings I sat in early on and then tested myself by pushing hard on my own.

"Looking further ahead to the track season, I have learned that I need to take things a bit more easily in training.

"Then hopefully I can achieve the breakthrough performances that fatigue and injury have prevented in the last few years."