Results

SSAFA 5K External Results
Cardiff
20 Jul 16

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5K
	Pos	Gun	Name		AG		Club	SB	PB	HC
	1	15:02	Abed Teweldebrhan	SB	U20	M	Newport/Eritrea	15:02	14:41	-2.2
	2	15:05	Carwyn Jones		V35	M	Cardiff/Aberystwyth Uni	14:44	14:30	6.9
	3	15:09	Michael Kallenberg		SEN	M	Cardiff/Royal Air Force	14:56	14:44	-4.3
	4	15:17	Ciaran Lewis	PB	U20	M	Cardiff	15:05	14:41	-4.9
	5	15:33	Adam Bull	PB	U20	M	Aberdare Valley	15:33	15:11	-4.2
	6	15:39	Tez Goitom		SEN	M	Les Croupiers
	7	15:43	James Hunt	PB	U20	M	Cardiff	15:11	13:58	-6.1
	8	15:44	Stephen Morris T20/F20	SB	SEN	M	Cardiff/DSW Para Academy	15:44	15:15	-1.8
	9	15:48	Adam Davies		SEN	M
	10	15:52	Daniel Bodman		SEN	M	Aberdare Valley	15:34	15:11	-2.1
	11	16:24	Paul Graham		SEN	M	Pontypridd (Roadents)/Hereford	16:14	15:07	-4.6
	12	16:36	Jamie Wardrop		SEN	M	San Domenico	16:16	16:16	16.7
	13	16:46	Martin Rees		V60	M	Les Croupiers	16:27	14:51	19.9
	14	16:46	Oliver M Williams		SEN	M	Les Croupiers	15:39	15:25	-2.3
	15	16:53	James Morgan		SEN	M	Cardiff AAC
	16	16:54	Matthew Evans		SEN	M	Aberdare Valley	16:27	16:13	-0.3
	17	16:55	Richard Jackson-Hookins	PB	SEN	M	Penarth & Dinas	16:55	15:54	-2.5
	18	16:55	Joseph Reardon	PB	U13	M	Neath	16:51	15:53	-0.7
	19	16:56	Jack Eggington	PB	U20	M	Cardiff	16:56	16:20	-0.8
	20	16:56	Billy Hayton		U23	M	Pontypridd (Roadents)/Tamar	16:36	16:29	1.2
	21	16:58	Phil Cook	SB	V45	M	Les Croupiers	16:58	15:19	1.4
	22	16:59	Stuart Crees		V35	M	Les Croupiers	16:30	16:04	1.8
	23	17:02	Ben Butler-Madden		V35	M	Penarth & Dinas	16:29	15:49	-1.8
	24	17:09	Kit Edwards	SB	SEN	M	Les Croupiers	17:09	16:34	11.7
	25	17:17	Darren Bishop		V35	M	Pontypridd (Roadents)	16:28	16:07	0.2
	26	17:23	Clara Evans		U23	W	Pontypridd (Roadents)/Hereford	16:47	16:02	-1.2
	27	17:37	Ian Owen	PB	V35	M	San Domenico	17:37	17:37	-0.6
	28	17:43	Richard Wilder	SB	V40	M	San Domenico	17:43	16:46	2.0
	29	17:44	Andrew Blair		V50	M	Les Croupiers	17:27	17:27	3.1
	30	17:48	James Lee Manson	SB	V35	M	Cardiff Triathletes	17:48	17:32	5.1
	31	17:54	Brian Dias		SEN	M	Cardiff AAC
	32	18:05	Ceri Davies	SB	V40	M	San Domenico	18:05	18:00	8.0
	33	18:14	Ben Jones		SEN	M
	34	18:20	Adrian Lewis		V40	M	Aberdare Valley	17:36	17:18	2.8
	35	18:21	Johnny Lam		V40	M	San Domenico	17:58	17:58	5.0
	36	18:23	Michael Riley		V35	M	Les Croupiers	18:12	18:12	4.3
	37	18:26	Gabrielius Stuokus		SEN	M	Les Croupiers/Lithuania	18:03	17:25	2.4
	38	18:28	Gethin Powell	PB	SEN	M	White Rock	18:23	17:47	5.8
	39	18:31	Laurence Pole		V40	M	Pontypridd (Roadents)	18:03	17:44	4.0
	40	18:33	James Gold		U15	M	Cardiff	18:22	17:06	0.6
	41	18:34	Paul Talbot	SB	V45	M	Neath	18:34	16:31	20.2
	42	18:41	Simon Miles		V40	M	Pontypridd (Roadents)	18:39	17:43	4.9
	43	18:51	Lloyd Sheppard		U13	M	Rhymney Valley	17:55	15:14	-3.0
	44	19:05	Elio Lepore		V60	M	Les Croupiers	19:01	18:17	6.1
	45	19:08	Steven Hooper	SB	V50	M	Pontypridd (Roadents)	19:3	17:48	8.3
	46	19:11	Kevin Plank	PB	V45	M	San Domenico	19:11	18:36	5.1
	47	19:13	Jamie Bishop		SEN	M	Ponty Roadts
	48	19:14	Andy Wilton	SB	V35	M	San Domenico	19:14	18:30	8.1
	49	19:16	Laura Clements		SEN	W	Cardiff	19:15	19:15	13.0
	50	19:21	Rob Hunt		V50	M	Bridgend	18:55	17:50	2.9
	51	19:21	Angharad Mair		V55	W	Les Croupiers/Newport	18:55	18:55	18.1
	52	19:25	Nigel James		V45	M
	53	19:38	Janet Holmes		V35	W	Les Croupiers	19:35	19:35	8.6
	54	19:39	Rob Evans		V60	M	Les Croupiers	19:15	18:49	11.0
	55	19:54	Michael Cope		V40	M	ParcBrynbach
	56	19:55	Laura Wright	PB	U17	W	Cardiff	19:55	18:43	3.0
	57	19:55	Marcus Meyrick		V45	M	Les Croupiers	19:27	19:05	7.1
	58	20:13	Darren Stevens		V45	M	Merthyr RC	19:54	19:51	7.0
	59	20:18	Lauren Cooper		U23	W	Parc Bryn Bach	19:02	16:45	1.2
	60	20:22	Marc Durkin		SEN	M	Penarth & Dinas	19:34	19:34	22.2
	61	20:46	Ian Bell	SB	V55	M	San Domenico/Bungay Black Dog	20:42	19:08	10.3
	62	20:51	Simon Lamb		V45	M	San Dom
	63	20:52	Huw Roberts		V55	M	Bridgend/Welsh Masters	20:01	17:12	9.9
	64	20:54	Ben Hughes		U13	M	Cardiff	20:42	18:03	2.5
	65	21:03	Huw James	PB	V45	M	Cardiff	21:03	21:03	12.8
	66	21:04	Ian Warburton	SB	V50	M	Penarth & Dinas	21:04	20:08	14.2
	67	21:08	Neil Davies		V55	M
	68	21:15	Tim Fry		V35	M	Cardiff	20:51	19:50	9.8
	69	21:24	Catherine Barker		V40	W	Pen & Dinas
	70	21:26	David Walker		V60	M	Les Croupiers	20:53	19:38	6.2
	71	21:28	Libby Bohomen		V45	W	Les Croupiers
	72	21:31	Dominic Shields	SB	V50	M	San Domenico	21:19	19:42	12.7
	73	21:33	Glenn Powell		SEN	M	Penarth & DInas
	74	21:34	Malcolm Bradley	SB	V65	M	Penarth & Dinas	21:34	20:43	12.0
	75	21:34	Carol Frances Rees		V40	W	Les Croupiers	20:48	20:48	14.5
	76	21:36	Catherine Tailby	SB	V45	W	Penarth & Dinas	21:36	21:04	11.5
	77	21:40	Julie Cashell	PB	V40	W	Parc Bryn Bach	21:38	21:38	17.4
	78	21:43	Ruth Cann	PB	V35	W	Penarth & Dinas	21:42	21:09	11.3
	79	21:48	Ffion Gregson-Lewis	PB	U17	W	Cardiff	21:48	21:48	29.0
	80	21:51	Victoria Belcher	PB	SEN	W	Newport	21:51	21:51	21.9
	81	21:54	Paul Morton	SB	SEN	M	Penarth & Dinas	21:54	18:03	2.7
	82	21:59	Christopher Nellins		V60	M	Penarth & Dinas/Headington	20:58	19:33	12.7
	83	22:14	Bethany Gold	PB	U13	W	Cardiff	22:14	19:46	9.1
	84	22:25	Lisa Cleary		V50	W	Penarth & Dinas	22:06	20:29	12.9
	85	22:28	Neil Fitzgerald	SB	V45	M	Pontypridd (Roadents)	22:28	21:11	12.7
	86	22:29	Tim Green		V50	M	Les Croupiers	22:10	20:54	13.2
	87	22:33	Richie Sewell	SB	V55	M	Les Croupiers	22:33	21:12	12.6
	88	22:34	Tim O'Sullivan		V55	M	Les Croupiers	22:14	21:27	17.9
	89	22:45	Julie Scholey		V55	W	Les Croupiers	22:07	19:43	13.3
	90	22:50	Jeffrey Hanson		V50	M	Rhondda	21:59	20:58	18.7
	91	22:51	Gwen Richards	SB	U20	W	Pontypridd (Roadents)	22:51	22:45	32.6
	92	22:52	Ian Thorne		V45	M	Pegasus RC	22:47	22:39	14.6
	93	22:57	Jon Lewis	PB	V40	M	Penarth & Dinas	22:57	21:57	18.4
	94	23:02	Jenny Martin		V35	W	Les Croupiers	22:22	21:47	12.9
	95	23:03	Caroline Bassett	PB	SEN	W	Pegasus RC	23:03	23:03	11.0
	96	23:08	Graham Carrick	PB	V50	M	Pegasus RC	22:35	22:33	18.1
	97	23:16	Molly Reardon	SB	U13	W	Neath	23:16	22:17	21.3
	98	23:17	Hayley Ford	PB	SEN	W	San Domenico	23:17	23:17	35.5
	100	23:24	Claire Manson	SB	V35	W	Cardiff Triathletes	23:24	22:00	16.9
	99	23:24	Elen James		SEN	M	Cardiff AAC
	108	23:25	Ellen Sugdon		V35	W	Pegasus
	101	23:26	Steve Goodfellow	SB	V50	M	Penarth & Dinas	23:26	22:57	16.1
	102	23:40	Nigel Adams		V50	M	Penarth & Dinas	23:27	23:27	19.2
	103	23:41	Paul Edwards	SB	V40	M	Cardiff	23:41	21:54	12.8
	104	23:45	Tim Mongton		SEN	M	Pen & Dinas
	105	23:47	Lolly Burvill		V45	W	Les Croupiers
	106	23:54	Sarah Pryor		V40	W	Pegasus RC	23:14	23:14	11.9
	107	24:05	Cameron Large	PB	V45	M	Penarth & Dinas	24:05	24:05	31.7
	109	24:41	Emma Bissex		V40	W	Pegasus
	110	24:47	Tim Davies		SEN	M
	111	24:52	Graeme Donnan		V60	M	Les Croupiers	24:00	18:59	17.5
	112	25:09	Yvonne Williams		V60	W	Penarth & Dinas	24:04	23:46	21.4
	113	25:09	Joanne Davies		SEN	W
	114	25:31	Rosie Bristow		V35	W	Pegasus RC	24:45	23:45	13.3
	115	25:34	Claire Marie Jarrom		SEN	W	Les Croupiers	25:25	22:55	15.1
	116	25:39	Harry Baker	PB	V50	M	Unattached	25:39	25:39	40.0
	117	25:40	Carson Pryce		SEN	W	Pegasus
	118	25:44	Anne Follan		V45	W	RRR
	119	26:06	Sally Groves		V50	W	Pegasus
	120	26:24	Joanne Meredith		SEN	W	Pegasus
	121	26:29	Phil Allen	SB	V55	M	Pegasus RC	26:29	25:12	21.0
	122	26:30	Colin Crooks		V60	M	Pegasus RC	25:53	23:39	24.1
	123	26:45	Luke Heslop		V40	M	Les Croupiers	25:12	23:03	19.3
	124	26:52	Ian Warner		V55	M
	125	26:57	Ralph Davey	SB	V70	M	Les Croupiers	26:13	24:52	21.9
	126	27:02	Karen Chadwell		V45	W	Les Croupiers	26:11	24:59	23.3
	127	27:09	Jennifer Stone		V45	W	Cardiff	26:00	26:00	24.4
	128	27:32	Tim Webb	SB	V65	M	Pegasus RC	27:32	25:45	22.7
	129	27:34	Ruth Robinson		V45	W	San Dom
	130	27:41	Jeff Aston	SB	V65	M	Les Croupiers	27:40	18:35	31.4
	131	27:48	Catherine Llewellyn	PB	V50	W	Merthyr RC	27:33	27:33	21.2
	132	27:50	Tracey Newman		V45	W	Les Croupiers	27:45	26:56	26.5
	133	28:14	Libby Webb		SEN	W	Pegasus
	134	28:28	Garry Wharmry		V50	M	Pegasus
	135	28:50	Raven Timms		V40	W	Lliswery Runners
	136	28:50	Sarah Francis		V40	W	Lliswery Runners
	137	28:50	Colin Simeon		V45	M	Lliswery Runners
	114	28:54	Sandra Stevens		V65	W	Merthyr
	135	29:10	Gemma Gauchi		SEN	W
	115	30:10	Clare Johnson		V70	W	Les Croupiers	29:23	25:54	26.2
	138	30:57	Tracy Buckle		V40	W	Pegasus
	112	37:51	James MacLeod		SEN	M
	113	37:52	Stephen Wood		V35	M	Pegasus RC	22:15	21:12	17.2

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