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Admiral Swansea Bay 10K
External Results
Swansea
20 Sep 15
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Head to Head
- to compare runners check 2 or more boxes below and then click
10K
Pos
Gun
Chip
Name
AG
Club
SB
PB
HC
1
28:32
28:32
Morris Gachaga
PB
U23
M
Run Fast/Kenya
28:32
28:32
27.2
2
29:10
29:10
Christopher Cheruiyot
PB
SEN
M
Run Fast/Kenya
29:10
29:10
28.0
3
29:20
29:20
Dewi Griffiths
SEN
M
Swansea
29:17
28:27
-5.7
4
29:28
29:28
Ian Kimpton
PB
SEN
M
Luton/Nottingham Uni
29:28
29:28
-0.8
5
30:43
30:43
Guy Smith
PB
SEN
M
Swansea/Cardiff Uni
30:43
30:43
-2.9
6
31:07
31:07
Jonathan Hopkins
SB
SEN
M
Cardiff/Cardiff Met Uni
30:51
29:01
0.1
7
31:23
31:23
Mohamed Farah
PB
SEN
M
Run Fast
31:23
31:23
31.5
8
31:35
31:35
Russell Bentley
SB
SEN
M
Kent/Eryri
30:57
30:14
-4.1
9
31:37
31:37
Christian Lovatt
U20
M
Swansea
30:46
30:46
14.7
10
31:43
31:43
Tesfaledet Goitom
PB
SEN
M
Les Croupiers/Unknown Country
31:43
31:43
26.5
11
31:46
31:46
Matthew Collins
V35
M
Micky Morris Racing Team
31:17
31:17
14.5
12
32:32
32:32
Matthew Harvey
SB
V35
M
Swansea
32:32
32:07
-2.0
13
33:02
33:02
Muktaar Farhan
SEN
M
Cardiff/UW Newport/Norway
32:58
32:41
5.2
14
33:09
33:09
Mark Jennings
SB
V40
M
Micky Morris Racing Team
33:09
30:32
-0.2
15
33:14
33:13
Stephen Paterson
V35
M
Les Croupiers
32:19
32:16
14.7
16
33:16
33:16
Joshua Dixon
SEN
M
Stroud/Abergele
31:54
31:28
3.1
17
33:18
33:17
Steffan Sayer
PB
SEN
M
Menai
33:17
33:17
-0.6
18
33:24
33:23
Daniel Bodman
SB
SEN
M
Aberdare Valley
33:23
31:50
-1.9
19
33:25
33:24
Stefan Simms
SB
V45
M
Micky Morris Racing Team
33:24
33:05
8.1
20
33:29
33:28
Phil Matthews
V35
M
Swansea
31:57
30:03
-3.5
21
33:38
33:38
Ricky Challinor
SB
SEN
M
Liverpool H/Deeside AAC
33:38
30:52
0.9
22
33:44
33:43
Matthew Jacklin
PB
V40
M
Aberdare Valley
33:43
33:34
-0.7
23
33:44
33:43
Richard Copp
PB
SEN
M
Swansea
32:56
32:56
0.7
24
33:46
33:46
Ian Harris
SEN
M
3M Gorseinon
33:20
32:44
19.4
25
33:47
33:47
Teresiah Omosa
PB
U23
W
Run Fast/Kenya
33:47
33:47
27.6
26
33:49
33:49
Lee Aherne
V45
M
Parc Bryn Bach/Welsh Masters
33:34
32:54
0.7
27
33:52
33:50
Craig J Hudson
PB
SEN
M
Newport H/Bath Uni/Phanos
33:50
33:35
-0.9
28
33:53
33:52
Ashleigh Harper
SEN
M
Cardiff/Swansea Uni/Aberdare Valley
33:52
33:29
5.3
29
33:55
33:54
Matthew Rees
SEN
M
Swansea/Loughborough Students
33:16
30:50
-3.4
30
34:03
34:03
Purity Kimetto
PB
SEN
W
Run Fast/Kenya
34:03
34:03
38.9
31
34:07
34:06
Adam Bull
PB
U20
M
Aberdare Valley
34:06
31:03
-3.5
32
34:10
34:09
Kate Reed
SEN
W
Bristol & West
33:34
32:07
12.3
33
34:28
34:28
Jack Tremlett
PB
V35
M
Taf Running & Orienteering (TROTS)
34:28
33:14
2.7
34
34:37
34:36
Gary Wyn Davies
SEN
M
Aberystwyth
33:52
33:49
0.4
35
34:40
34:39
Sam Ryall
PB
V40
M
Pontypridd (Roadents)/Mynydd Du
34:39
34:39
11.2
36
34:41
34:40
John Morris
SEN
M
Denbigh/Deeside AAC
34:24
34:17
28.2
37
34:41
34:39
Mike Pfeiffer
PB
V50
M
Brecon/Builth
34:39
34:23
5.5
38
34:42
34:41
Miles Thomas
PB
V35
M
Lliswerry
34:41
34:41
11.4
39
34:44
34:42
Peter Watkeys
PB
SEN
M
Basingstoke & Mid Hants
34:42
34:32
0.2
40
34:45
34:43
Stuart Crees
SB
V35
M
Les Croupiers
34:43
33:12
3.8
41
34:46
34:46
Michael Rix
SB
V40
M
Farnham Runners
34:46
34:18
4.6
42
34:48
34:47
Andrea Whitcombe
SB
V40
W
Swansea
34:47
33:51
23.3
43
34:58
34:57
Jez Brown
V40
M
Buckley RC
34:31
34:31
1.6
44
35:02
35:00
John Cooper
SB
SEN
M
Plymouth H
35:00
33:43
5.2
45
35:04
35:02
Phil Cook
V45
M
Les Croupiers
34:08
32:32
0.8
46
35:09
35:06
Richard Johnson
PB
V40
M
Pont-Y-Pwl
35:06
35:06
32.1
47
35:11
35:10
Peter Coles
V50
M
Pontypridd (Roadents)/Welsh Masters
34:53
33:17
7.9
48
35:17
35:15
Doug Nicholls
V35
M
San Domenico
35:00
33:51
0.3
49
35:25
35:24
Gavin Gates
V35
M
Bridgend
34:56
34:56
30.9
50
35:26
35:25
Eamonn Kirk
V40
M
Swansea/Vegan
35:25
34:26
9.7
51
35:30
35:28
Martin Green
V40
M
North Wales RR
35:06
32:32
-1.7
52
35:36
35:35
Samuel Jody Richards
SEN
M
Pontypridd (Roadents)
35:28
32:04
-2.8
53
35:43
35:41
Steve Rhind
PB
V50
M
Hendre Lake RC
35:41
35:41
34.3
54
35:49
35:48
Daniel Triggs
SEN
M
Neath
35:48
32:40
0.3
55
35:51
35:50
Thomas Barr
SEN
M
Swansea
35:50
35:50
28.7
56
35:52
35:49
Richard Jackson-Hookins
PB
SEN
M
Penarth & Dinas
35:39
32:06
5.4
57
35:57
35:55
Andrew How
SEN
M
58
36:02
35:58
Aled Jones-Davies
PB
SEN
M
Taf Running & Orienteering (TROTS)
35:58
35:58
5.6
59
36:02
36:01
Jessica Parry-Williams
V35
W
Les Croupiers
35:38
35:38
24.0
60
36:02
36:00
Paul Morgan
SEN
M
Port Talbot
35:47
35:47
29.1
61
36:07
36:03
Michael J Dury
V35
M
Islwyn
35:56
35:56
9.3
62
36:07
36:06
Alec Vessey
U23
M
Abingdon/Swansea Uni
34:43
34:21
8.9
63
36:08
36:05
Stephen Bartlett
PB
V45
M
Pontypridd (Roadents)
36:05
35:09
4.3
64
36:11
36:07
Martin Williams
SB
V50
M
Les Croupiers
36:07
35:32
11.5
65
36:13
36:10
Christopher Jenkins
SB
V35
M
Neath/Porthcawl Runners
36:10
35:58
3.6
66
36:14
36:10
Terry Evans
V40
M
67
36:14
36:12
Jarek Olszowka
PB
SEN
M
Serpentine/Poland
35:51
35:05
19.2
68
36:17
36:16
Emma Wookey
U23
W
Lliswerry
35:40
35:39
5.2
69
36:28
36:27
Rob Hunt
SB
V50
M
Bridgend
36:27
36:11
7.7
70
36:29
36:26
Mike Evans
V40
M
Llanelli
36:26
33:14
17.6
71
36:30
36:28
Raul Reismann
PB
V40
M
Swansea/Estonia
36:28
36:10
10.5
72
36:30
36:28
Isaac Thurgood
U17
M
Newport H
36:28
36:28
21.0
73
36:35
36:32
Clara Evans
U23
W
Pontypridd (Roadents)/Hereford
36:06
32:35
-0.9
74
36:44
36:41
John Morris
SEN
M
Taf Running & Orienteering (TROTS)
36:41
33:57
4.2
75
36:44
36:39
Kevin Griffiths
V50
M
Taf Running & Orienteering (TROTS)
34:39
34:39
7.6
76
36:45
36:42
Steven Flowers
PB
SEN
M
Wye Valley
36:42
35:38
4.9
77
36:46
36:44
Nigel Phillips
V40
M
Sospan
36:44
36:16
10.2
78
36:48
36:46
Robert John
PB
V40
M
Fairwater
36:46
35:28
8.6
79
36:51
36:49
Hannah Jarvis
PB
SEN
W
Dorking & Mole Valley/Mynydd Du
36:49
36:16
18.3
80
36:56
36:51
Paul Graham
PB
SEN
M
Pontypridd (Roadents)/Hereford
35:23
29:38
-3.8
81
36:58
36:58
Katherine Matthews
PB
V35
W
Chepstow H
36:58
36:25
4.0
82
36:59
36:54
Charles Walsh
PB
V40
M
Port Talbot
36:54
36:09
3.3
83
37:00
36:53
Alex Scott
SEN
M
Swansea/Lonely Goat RC
36:53
36:33
4.9
84
37:03
37:02
Chris Yorke
V45
M
North Wales RR
34:41
34:41
4.0
85
37:03
37:00
Justin Phillips
PB
V40
M
Pontypridd (Roadents)
37:00
37:00
6.0
86
37:12
37:11
Peter Morton
SEN
M
87
37:16
37:12
Robert Davies
V40
M
Islwyn Rc
88
37:18
37:15
Jon Belcher
PB
V35
M
Lliswerry
37:15
35:18
1.8
89
37:18
37:13
Glyn Price
V45
M
Sarn Helen
34:22
33:24
4.5
90
37:19
37:16
Nick Mackay
PB
SEN
M
Swansea
37:16
37:16
27.9
91
37:24
37:21
Damian Williams
PB
V45
M
Parc Bryn Bach
37:21
37:21
23.7
92
37:29
37:27
Carys Hughes
PB
SEN
W
Les Croupiers
36:20
35:53
4.6
93
37:33
37:30
Elio Lepore
PB
V60
M
Les Croupiers
37:30
37:30
10.5
94
37:34
37:33
Gareth Ayres
SEN
M
Port Talbot
35:26
34:25
6.4
95
37:37
37:31
Andrew Dwyer
V40
M
96
37:39
37:32
Wayne Bowen
V40
M
Swansea
37:27
35:52
10.3
97
37:42
37:39
Ben Phillips
SEN
M
Port Talbot
37:39
37:30
7.4
98
37:46
37:33
Steve Coates
V40
M
99
37:48
37:45
James Ocallaghan
V40
M
100
37:49
37:44
Ceri Tapper
PB
V45
M
Unattached
37:44
37:06
6.8
101
37:49
37:45
David James
V55
M
Les Croupiers
37:39
35:12
2.3
102
37:49
37:41
Attila Garai
PB
V45
M
Unattached
37:41
37:41
24.2
103
37:50
37:45
Martin Senior
V40
M
104
37:50
37:39
Dwayne Griffiths
PB
U20
M
Carmarthen
37:39
37:39
28.5
105
37:52
37:43
Marcus Bennetto
PB
U23
M
Forest of Dean AC
36:41
33:51
0.9
106
37:55
37:50
Adam Bruce-smith
PB
SEN
M
Unattached
37:50
37:05
9.8
107
38:02
38:01
Angharad Mair
PB
V50
W
Les Croupiers/Newport H
38:01
37:44
6.0
108
38:04
38:00
Simon Rees
PB
V35
M
Llanelli
38:00
36:04
9.9
109
38:04
38:00
Dafydd Lambeth
V40
M
110
38:07
38:05
Darren Blazier
V40
M
Abergele
36:05
33:13
2.5
111
38:11
38:00
Steven Saunders
V40
M
Admiral
112
38:12
38:08
Tyler Jones
SEN
M
113
38:13
38:09
Johnny Lam
SB
V40
M
San Domenico
38:09
37:21
7.6
114
38:15
38:11
Philip John Williams
PB
V35
M
Islwyn
38:11
37:33
4.2
115
38:20
38:11
Chris Lewis
SEN
M
116
38:22
38:18
Colin Bryce
V40
M
117
38:23
38:21
David Jones
U20
M
Paul Popham RC
38:21
38:21
4.9
118
38:23
38:22
Alaw Beynon-Thomas
SEN
W
Swansea/Cardiff Uni
36:42
34:57
1.8
119
38:38
38:35
Adrian Padbury
V40
M
120
38:44
38:33
Owen Morris
SEN
M
121
38:44
38:36
Damien Carroll
U20
M
122
38:45
38:40
Richard Marks
SB
V65
M
Sarn Helen/Welsh Masters
38:40
35:27
10.4
123
38:45
38:43
Louise Howells
V35
W
Lliswerry
38:38
38:38
38.6
124
38:46
38:46
Jeffrey Giansiracusa
SEN
M
125
38:48
38:41
Daren Mark Smith
PB
V45
M
Forest of Dean AC
38:41
38:41
14.5
126
38:50
38:45
Julian Michael Boon
PB
V45
M
Forest of Dean AC
38:45
38:45
6.0
127
38:50
38:47
Daniel Lewis
V40
M
San Domenico
38:47
38:08
3.5
128
38:52
38:49
Ian Bird
PB
SEN
M
Port Talbot
38:49
38:31
5.3
129
38:53
38:53
Gabrielius Stuokus
PB
SEN
M
Unattached/Lithuania
38:53
36:46
6.2
130
38:53
38:47
Jane Horler
V40
W
Chepstow H
38:47
38:03
13.6
131
38:55
38:47
Leyton Fleet
V40
M
Forest of Dean AC
38:47
38:12
6.2
132
38:58
38:55
Nicola Jukes
PB
V45
W
Parc Bryn Bach
38:55
38:55
5.3
133
39:01
38:55
Emyr Jones
V40
M
134
39:01
38:46
Shahin Mehraban
SEN
M
135
39:02
38:57
Matt Yelland
PB
V35
M
Unattached
38:57
36:08
1.3
136
39:03
38:55
Michael Sullivan
SEN
M
137
39:05
38:59
Andrew Hughes
V40
M
138
39:08
38:57
Gair McAdie
PB
V35
M
Swansea
38:57
38:52
7.7
139
39:09
39:04
Alex Williams
SB
V45
M
Port Talbot/Road Runners Club
39:04
37:16
28.0
140
39:09
38:17
Frankie Ward
V40
M
141
39:10
38:55
Alan Urwin
PB
SEN
M
Tyne Bridge
38:55
38:55
24.4
142
39:12
39:08
Mike Guy
SEN
M
143
39:12
39:04
Malcolm O'brien
SEN
M
144
39:14
39:11
Mike Gleeson
SB
V40
M
Swansea
39:11
38:59
4.2
145
39:14
39:09
Steven Smith
V40
M
146
39:15
38:55
Shaun Lombardo
SEN
M
147
39:15
39:11
Martin Jones
V35
M
Islwyn
38:13
38:13
8.7
148
39:17
39:06
John M Morgan
SB
V50
M
Bridgend
39:06
37:59
20.5
149
39:17
39:12
Jamie Best
PB
V40
M
Sospan
39:12
39:12
12.7
150
39:18
39:17
Emily Brown
SEN
W
Cardiff/Cardiff Met Uni
38:33
38:08
15.2
151
39:20
39:12
Sean Mcnally
SEN
M
152
39:21
39:15
David Miller
SEN
M
Builth
38:42
38:42
32.7
153
39:22
39:19
Sally Wilder
V35
W
San Domenico
39:19
38:02
9.2
154
39:24
39:15
John Hill
PB
SEN
M
Bridgend
39:15
38:42
16.5
155
39:25
39:03
Stephen Harries
V40
M
156
39:26
39:18
Gerald Brace
V40
M
157
39:28
39:22
Steven Mccuaig
SEN
M
Admiral
158
39:31
39:24
Matthew Rees
SEN
M
159
39:32
39:24
Scott Morris
SEN
M
160
39:34
39:20
Adam Morton
SEN
M
Unattached
39:20
38:15
7.4
161
39:35
39:31
Glyn Sansom
SB
V50
M
San Domenico
39:31
37:34
13.4
162
39:36
39:34
Helen Marshall
V35
W
Swansea
39:34
39:34
16.4
163
39:36
39:33
Angela Jones
PB
V45
W
Fairwater
39:33
39:33
32.1
164
39:37
39:34
Simon Gill
PB
V35
M
Lliswerry
39:34
39:34
6.9
165
39:39
39:26
Josh Sparks
PB
U20
M
South East Wales Schs
39:26
39:26
43.3
166
39:41
39:33
Evan Griffiths
SEN
M
167
39:43
39:34
Kris Button
SEN
M
168
39:44
39:13
Mark Hawtin
V40
M
169
39:44
39:34
Alex Wilks
SEN
M
170
39:46
39:38
Paul Rees
V50
M
Port Talbot
39:38
38:24
14.4
171
39:47
39:43
Owen Flage
V40
M
Oldham & Royton
36:32
34:13
12.4
172
39:47
39:45
Clare Phillips
SB
V45
W
Port Talbot
39:45
37:52
8.5
173
39:48
39:40
Neil Morgan
V40
M
174
39:49
39:43
Stephen Williams
V55
M
Neath
39:43
36:30
7.1
175
39:49
39:42
Steve Dinham
SB
V35
M
Port Talbot
39:42
37:42
38.3
176
39:50
39:42
Steven Jones
PB
V40
M
Port Talbot
39:42
39:42
16.3
177
39:51
39:45
Ian Bell
PB
V50
M
San Domenico/Bungay Black Dog
39:45
39:45
7.8
178
39:54
39:47
Joe Connors
U20
M
Yate/Westbury
36:58
31:48
-0.6
179
39:54
39:47
Jonathan Jarvis
PB
SEN
M
Run4All
39:20
38:55
7.0
180
39:55
39:50
Richard Rees
SEN
M
181
39:56
39:46
Rob Evans
PB
V60
M
Les Croupiers
39:46
39:46
10.8
182
39:57
39:36
Ian Phillips
SEN
M
Admiral
183
39:57
39:13
Alun Jones
SEN
M
184
39:58
39:46
Hugh Janney
PB
V40
M
Amman Valley
39:46
37:41
10.5
185
39:58
39:54
Leigh James
SEN
W
London Heathside
38:07
37:34
7.3
186
39:59
39:47
Anthony Nuttall
SEN
M
187
40:00
39:32
Steve Smith
V50
M
Active Swansea
188
40:03
39:51
Martin Flear
SEN
M
189
40:05
39:55
Jamie Stedman
SEN
M
Llanelli
39:55
36:29
4.5
190
40:09
39:58
Llyr Ab Einion
PB
U17
M
Aberystwyth
39:28
36:54
3.5
191
40:11
39:44
Gareth Rowlands
SEN
M
Admiral
192
40:11
40:05
Keith Gittins
PB
V55
M
Caerleon/Unattached
40:05
40:05
32.0
193
40:11
39:52
Stuart Booker
U20
M
Ludlow/Swansea Uni
39:52
37:59
13.5
194
40:16
39:55
Jason Brand
V40
M
195
40:17
39:42
Andrew Bowen
PB
V40
M
Unattached
39:42
39:42
17.2
196
40:17
40:11
Alana Seaman
SEN
W
197
40:19
40:12
Christopher Lewis
PB
SEN
M
Run4All
40:12
40:12
8.8
198
40:19
40:06
David Rees
SEN
M
199
40:20
40:15
Ffion Davies
PB
SEN
W
Pontypridd (Roadents)
40:15
40:15
35.9
200
40:20
40:12
Sean Thomasson
PB
V35
M
Parc Bryn Bach
40:12
39:48
26.0
201
40:22
40:17
Nathan James
SEN
M
202
40:24
40:18
Susannah Bulpin
PB
V40
W
San Domenico
40:18
40:18
8.1
203
40:25
40:18
Trevor Hedges
SEN
M
204
40:25
40:15
Darren Stevens
PB
V40
M
Merthyr RC
40:15
40:15
12.1
205
40:27
40:21
Jonathan Hancock
V45
M
Taf Running & Orienteering (TROTS)
40:21
39:43
40.6
206
40:27
40:20
Raymond Neil Greenhouse
PB
V50
M
Ebbw Vale
40:20
40:12
10.7
207
40:27
40:21
Brian Lovett
V45
M
San Domenico
39:48
39:22
9.7
208
40:29
40:25
Tim Owen
V50
M
Bridgend
40:09
39:43
27.8
209
40:29
40:25
Huw Roberts
V55
M
Bridgend/Welsh Masters
39:42
35:52
14.3
210
40:32
40:23
William Ferguson
V50
M
Unattached
40:23
39:38
37.7
211
40:34
39:48
Neil Navarra
SEN
M
212
40:36
40:07
Jonathan Carrick
SEN
M
213
40:38
40:29
Howard Owen
SB
V35
M
Les Croupiers
40:29
40:26
9.0
214
40:39
40:34
Tim Phillips
SEN
M
Admiral
215
40:40
40:32
Richard Powles
PB
V40
M
Forest of Dean AC
40:32
40:32
19.1
216
40:43
40:36
Dan Reilly
SEN
M
Lliswerry
40:04
38:04
4.5
217
40:43
40:35
Mick McGeoch
SB
V60
M
Les Croupiers/Barry & Vale
40:35
34:49
10.6
218
40:43
40:39
Sharon Leech
SB
V45
W
Carmarthen/Welsh Masters
39:54
39:36
8.0
219
40:44
40:31
Daniel Bolton
SEN
M
220
40:44
40:40
Steven Matthew Lane
SB
V40
M
Islwyn
40:40
38:54
5.8
221
40:46
40:29
Mark Gosney
V35
M
3M Gorseinon
40:29
38:12
13.8
222
40:47
40:44
Tracey Llewellyn
PB
V35
W
Cybi
40:44
40:44
39.3
223
40:48
40:37
Robin Edwards
V40
M
224
40:50
40:29
Neil G Davies
V40
M
225
40:50
40:39
Dean Godsall
SEN
M
226
40:52
40:42
Matthew Davies
PB
SEN
M
Unattached
40:42
37:32
8.5
227
40:52
40:47
Howard Kent
V60
M
Les Croupiers
40:35
40:28
11.9
228
40:52
40:36
Christopher Francis
SEN
M
3M Gorseinon
40:36
37:29
4.7
229
40:58
40:31
Daniel Osborne
SEN
M
230
41:01
40:57
Jay Jennions
V35
W
Deestriders RC/Knowsley
40:21
38:50
14.7
231
41:03
40:38
Chris Williams
V35
M
Unattached
40:38
34:20
1.3
232
41:04
40:55
Owain Williams
SEN
M
Run4All
40:55
40:55
37.0
233
41:08
40:43
Joshua Cashell
U20
M
234
41:11
41:03
Rachel Evans
V40
W
Run4All
40:32
40:22
26.0
235
41:11
41:01
James Griffiths
SEN
M
236
41:13
41:05
Jason Evans
SEN
M
237
41:14
40:59
David Jones
V40
M
238
41:17
41:11
Gail Duckworth
SB
V60
W
Leighton Buzzard/Eastern Masters
41:11
37:37
15.7
239
41:19
41:12
Jade Wakley
SEN
W
Caerleon
41:12
41:10
8.7
240
41:20
Simon Crane
SEN
M
241
41:20
41:05
Kevin Jones
SB
V45
M
Les Croupiers
41:05
39:40
9.5
242
41:21
41:14
James Richmond
SEN
M
243
41:21
41:09
David Ashmore
SEN
M
244
41:23
41:12
Geraint Jones
SEN
M
Admiral
245
41:24
40:56
Martin Graves
V40
M
246
41:26
41:17
Adam Cooke
PB
V40
M
Unattached
41:17
38:42
15.1
247
41:27
41:05
Chris Mackay
SEN
M
248
41:30
41:24
Rhys Jones
PB
SEN
M
Unattached
41:24
41:24
21.1
249
41:31
41:07
Lewis Tonks
SEN
M
250
41:31
41:00
Jessica Wadey
U15
W
Cardiff
41:00
40:42
11.3
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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