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National Ladder
Lliswerry 8
External Results
Newport
27 Jan 13
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Head to Head
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8M
Pos
Gun
Chip
Name
AG
Club
SB
PB
HC
1
40:50
40:49
Phil Matthews
PB
SEN
M
Swansea
40:49
40:15
-3.7
2
41:13
41:11
Chris Carpanini
PB
U20
M
Newport H
41:11
41:11
1.8
3
41:43
41:42
Michael Kallenberg
PB
U23
M
Cardiff
41:42
41:42
-4.5
4
41:47
41:44
Richard Gardiner
V35
M
Aberdare Valley
41:44
41:44
5.9
5
41:56
41:54
Stephen Paterson
PB
SEN
M
Les Croupiers
41:54
41:54
10.7
6
42:39
42:37
Mark Jennings
V35
M
Fairwater
42:37
40:29
-0.9
7
42:39
42:38
Matthew Harvey
SEN
M
Neath
42:38
42:38
-0.3
8
43:10
43:09
Matthew Edmonds
PB
SEN
M
Lliswerry
43:09
42:25
-2.2
9
43:23
43:21
Martin Rees
V55
M
Swansea
43:21
43:07
24.9
10
43:30
43:27
Stefan Simms
PB
V40
M
Fairwater
43:27
43:27
4.1
11
43:34
43:31
Steve Davies
PB
SEN
M
Swansea
43:31
43:31
36.1
12
43:43
43:41
Matthew Collins
SEN
M
Fairwater
43:41
43:41
10.5
13
43:49
43:46
Christopher Pristavec
SEN
M
Les Croupiers
43:46
43:46
20.4
14
43:53
43:50
Stuart Crees
V35
M
Les Croupiers
43:50
43:38
3.4
15
43:58
43:56
Nathaniel Lane
V35
M
Cardiff
43:56
42:40
14.3
16
44:07
44:05
Daryll Barnby
PB
SEN
M
Fairwater
44:05
43:49
11.8
17
44:19
44:18
David Rees
PB
V35
M
Les Croupiers
44:18
44:18
23.2
18
44:33
44:30
Daniel Bodman
PB
U23
M
Aberdare Valley
44:30
42:15
-2.5
19
44:49
44:45
Peter Coles
V50
M
Pontypridd (Roadents)/Welsh Masters
44:45
43:36
7.6
20
45:12
45:09
Henry Wright
SEN
M
White Rock
45:09
44:17
1.3
21
45:17
45:16
Matthew Gurmin
V40
M
Swansea
45:16
44:45
16.1
22
45:22
45:19
Oliver M Williams
SEN
M
Les Croupiers
45:19
43:24
-1.2
23
45:36
45:34
Jerome Edwards
PB
V35
M
Les Croupiers
45:34
42:18
-0.2
24
45:47
45:42
Robert Sage
V35
M
Les Croupiers
45:42
45:42
6.1
25
45:55
45:52
Matthew Hurford
V40
M
Les Croupiers
45:52
45:17
2.2
26
46:00
45:57
Kate Roberts
SEN
W
Bridgend
45:57
45:57
2.9
27
46:01
45:59
Mike Griffiths
SEN
M
N.E.W.T - Newport and East Wales Triathlon /Lliswerry
45:59
44:42
3.2
28
46:21
46:19
Leighton Rawlinson
SEN
M
Caerleon
46:19
44:06
0.4
29
46:25
46:22
Paul Speyer
V35
M
Brackla Harriers
46:22
45:37
7.0
30
46:34
46:28
Raul Reismann
V35
M
Swansea/Estonia
46:28
46:28
6.5
31
46:36
46:33
Eamonn Kirk
V40
M
Swansea
46:33
44:23
12.1
32
46:40
46:40
Stuart Wadlow
PB
V35
M
Outdoor Fitness
46:40
46:40
2.7
33
46:43
46:40
Stephen Thomas
V40
M
Aberdare Valley
46:40
44:03
14.1
34
47:21
47:17
Chris Harrhy
V45
M
Lliswerry
47:17
46:13
24.8
35
47:34
47:29
Alun Jones
PB
V40
M
Les Croupiers
47:29
47:29
6.3
36
47:43
47:39
Greg Wood
SEN
M
Wye Valley
47:39
47:39
36.5
37
47:48
47:45
Bernd Kulessa
V40
M
3M Gorseinon
47:45
47:45
12.4
38
48:07
48:02
Simon A Lewis
V35
M
Parc Bryn Bach
48:02
44:01
-1.2
39
48:14
48:10
Miles Thomas
PB
SEN
M
Lliswerry
48:10
44:58
7.4
40
48:39
48:37
Peter Morton
SEN
M
41
48:43
48:37
Pete Clark
PB
V40
M
Bitton
48:37
48:37
16.7
42
48:52
48:46
Steve Davies
V50
M
43
48:55
48:49
Rhys Annett
U23
M
San Domenico/Cardiff Uni
48:49
47:39
7.1
44
49:08
49:01
Emma Wookey
U20
W
Lliswerry
49:01
45:04
5.2
45
49:11
49:05
Bob Capel
U20
M
Swindon
49:05
49:05
7.7
46
49:12
49:09
Tomos Jeffery
SEN
M
Les Croupiers
49:09
49:09
5.8
47
49:14
49:11
Jonathan Williams
SEN
M
Swansea Harriers
48
49:25
49:21
Richard Wilder
V35
M
San Domenico
49:21
46:23
1.8
49
49:25
49:22
Sally Wilder
SEN
W
San Domenico
49:22
49:22
7.1
50
49:29
49:25
Haydn Hartnell
V50
M
Islwyn
49:25
47:40
7.6
51
49:33
49:26
Jason Lammie
V40
M
Southville/Unattached
49:26
49:26
17.5
52
49:55
49:45
Gary W Brown
PB
SEN
M
Penarth & Dinas
49:45
47:58
0.3
53
50:00
49:53
Dafydd Lambeth
SEN
M
Islwyn RC
54
50:08
50:03
Matthew James Hopkins
SEN
M
Les Croupiers
50:03
48:14
5.6
55
50:11
50:06
Tom Bland
SEN
M
56
50:20
50:10
Dan Bradshaw
SEN
M
Aberdare Valley
50:10
50:10
34.9
57
50:20
50:13
Mark Balch
V45
M
Newt
58
50:23
50:13
Adam Newton
SEN
M
Celtic Tri
59
50:30
50:18
Geraint Williams
V40
M
Aberdare Valley/Unattached
50:18
48:05
7.1
60
50:33
50:29
Glyn Sansom
V50
M
San Domenico
50:29
49:48
16.7
61
50:38
50:29
Ray Morgan
SEN
M
62
50:42
50:35
Tyrone Fowler
PB
U20
M
Newport H
50:35
50:35
7.3
63
50:55
50:49
Marcus Bennetto
U20
M
Forest of Dean AC
50:49
44:47
-0.6
64
51:00
50:51
Mike Mcbeth
V50
M
Southville
50:51
50:13
9.4
65
51:13
50:56
Arwel G Roberts
V40
M
Bitton
50:56
50:56
7.1
66
51:14
51:04
Tim Lewis
SEN
M
67
51:15
51:05
Michael Harris
V35
M
Caerleon
51:05
47:21
18.8
68
51:20
51:07
Leyton Fleet
PB
V40
M
Forest of Dean AC
51:07
48:51
3.9
69
51:21
51:13
Jon Sliczny
PB
SEN
M
Griffithstown
51:13
51:13
20.0
70
51:23
51:13
Phil Bristow
V50
M
San Domenico
51:13
50:08
9.1
71
51:31
51:14
Rrobert Davies
V40
M
Islwyn Running Club
72
51:32
51:19
Laurie Carter
V55
M
Chepstow H
51:19
47:51
15.7
73
51:33
51:27
Andrew Brasington
PB
V45
M
Brecon
51:27
51:27
8.6
74
51:36
51:33
Mark Carpanini
V35
M
Newport H
51:33
51:33
51.7
75
51:40
51:36
Robin Steacy
SEN
M
Royal Marines Triathlon
76
51:56
51:38
Gerard Gormley
V45
M
Griffithstown
51:38
51:14
8.0
77
51:57
51:48
Andrew James
SEN
M
78
51:57
51:51
Chris Lewis
V40
M
Hogweed
51:51
51:51
11.9
79
52:04
51:59
Nicola Jukes
PB
V40
W
Parc Bryn Bach
51:59
51:11
6.6
80
52:11
52:05
Julian Michael Boon
PB
V40
M
Forest of Dean AC
52:05
49:06
5.4
81
52:14
52:10
Andrew M Dawe
V45
M
Lliswerry
52:10
48:44
7.5
82
52:23
52:11
Clem Clement
V50
M
Penarth & Dinas
52:11
49:25
9.4
83
52:29
52:13
Tony Walsh
V50
M
Bitton
52:13
52:13
40.3
84
52:30
52:22
Stephen N Pemberton
SEN
M
Lliswerry
52:22
52:22
6.4
85
52:32
52:25
James Thompson
SEN
M
Cardiff University AC
86
52:32
52:25
Gemma Jones
SEN
W
Lliswerry
52:25
48:57
19.9
87
52:33
52:28
Neil J Williams
V50
M
Aberdare Valley
52:28
50:56
12.2
88
52:36
52:28
Robert Evans
V50
M
Ebbw Vale
52:28
51:07
8.6
89
52:36
52:30
John Davies
V55
M
San Domenico
52:30
52:30
12.3
90
52:45
52:32
Stuart McIlroy
V40
M
Les Croupiers
52:32
52:32
9.7
91
52:49
52:45
Duncan Campbell
SEN
M
92
52:54
52:46
Phil Miles
V60
M
Parc Bryn Bach
52:46
51:11
15.4
93
52:58
52:47
Howard Kent
PB
V60
M
Les Croupiers
52:47
52:47
11.6
94
53:03
52:52
Keith N Thompson
V50
M
Rhondda Valley/Islwyn
52:52
50:34
38.2
95
53:05
52:56
Russell Finch
V45
M
Spirit of Monmouth
52:56
52:34
29.3
96
53:05
52:59
Daman Jukes
V40
M
Parc Bryn Bach
52:59
50:28
32.3
97
53:09
53:00
Patrick Hoare
V45
M
Lliswerry
53:00
53:00
15.6
98
53:12
53:03
Maria Zubizarreta
V40
W
Les Croupiers/Paraguay
53:03
53:03
6.8
99
53:12
53:05
Richard Jackson-Hookins
SEN
M
Penarth & Dinas
53:05
43:14
1.4
100
53:24
53:15
Christopher Morgan Davies
V40
M
Islwyn
53:15
53:15
43.3
101
53:33
53:26
Marc Evans
V35
M
San Domenico
53:26
53:26
52.7
102
53:37
53:29
Gabriella Booth
PB
SEN
W
Les Croupiers
53:29
53:29
13.7
103
53:44
53:30
Darren Ramage
V35
M
Spirit of Monmouth
53:30
53:30
21.0
104
53:46
53:34
Niall Foster
SEN
M
Cardiff Triathletes
105
53:47
53:37
Howard Charles Mason
V45
M
Caerleon
53:37
52:02
24.6
106
53:52
53:38
Nick Lewis
SEN
M
Virgin Active Cardiff
53:38
50:39
4.0
107
53:55
53:42
Neil Grant
V60
M
Chepstow H
53:42
53:08
13.2
108
53:57
53:49
Colin Wilmott
V55
M
Griffithstown
53:49
52:58
7.4
109
54:02
53:51
Paul Donovan
V45
M
110
54:07
53:59
Neil Stevens
V40
M
Ebbw Vale
53:59
51:54
18.4
111
54:11
53:59
Matthew Spear
SEN
M
112
54:18
54:04
Claire Bruce
PB
V35
W
Les Croupiers
54:04
54:04
10.7
113
54:21
54:12
Raymond Neil Greenhouse
PB
V45
M
Ebbw Vale
54:12
52:45
10.1
114
54:25
54:12
Gary Howgate
V40
M
Les Croupiers
54:12
54:12
43.5
115
54:26
54:15
Allen Bunney
V45
M
Aberdare Valley
54:15
54:15
13.5
116
54:30
54:16
Anthony Cullinane
V40
M
Pontypridd (Roadents)
54:16
54:12
14.9
117
54:32
54:17
Deborah Matthews
PB
V45
W
3M Gorseinon
54:17
54:17
31.6
118
54:32
54:21
Andy Merritt
SEN
M
Bitton Road Runners
119
54:33
54:24
Brian Dias
PB
SEN
M
Les Croupiers
54:24
49:30
7.4
120
54:34
54:25
Ian Hoskins
V40
M
3M Gorseinon
54:25
52:19
13.5
121
54:41
54:27
Matthew Pearce
SEN
M
Pontypridd Roadents AC
122
54:46
54:31
Sara Thomas
SEN
W
123
54:50
54:32
Kim Wehden
V50
M
Islwyn
54:32
54:15
7.7
124
54:54
54:35
Philip Hughes
PB
SEN
M
San Domenico
54:35
52:48
22.9
125
55:02
54:37
Terry O'Brien
PB
V55
M
Unattached
54:37
53:42
7.0
126
55:04
54:39
Ian Warburton
V45
M
Penarth & Dinas
54:39
54:03
18.8
127
55:06
54:41
Sarah Lauder
PB
SEN
W
Lliswerry
54:41
53:52
13.7
128
55:08
54:44
Nick Holliday
V55
M
Stroud
54:44
49:15
4.3
129
55:09
54:51
Ian Williams
V50
M
Ebbw Vale RC
130
55:13
54:58
Alan Walton
V40
M
San Domenico
54:58
50:06
12.7
131
55:13
55:00
Richard Weber
V40
M
South Wales Police
132
55:15
55:01
Eric Rayner
V50
M
Bitton Road Runners
133
55:15
55:07
Samantha Toop
SEN
W
Pont-Y-Pwl/Pont-Y-Pwl/Army
55:07
55:07
10.3
134
55:19
55:08
Warren Jackson-Hookins
SEN
M
Gosport
55:08
55:08
32.8
135
55:22
55:10
Clive Osmond
V50
M
Les Croupiers
55:10
54:29
11.6
136
55:22
55:10
Keith Gittins
V50
M
Caerleon/Unattached
55:10
51:53
28.0
137
55:27
55:11
Jade Wakley
PB
SEN
W
Caerleon
55:11
53:51
9.1
138
55:32
55:13
Nicholas Walsh
V40
M
Griffithstown
55:13
53:54
7.6
139
55:40
55:21
Dom Hurford
PB
V35
M
Hogweed
55:21
55:21
8.3
140
55:43
55:21
Ivor Cardwell
V45
M
141
55:43
55:22
Thomas Smith
SEN
M
142
55:46
55:28
Mark White
V45
M
143
55:48
55:29
Paul Morris
V50
M
Les Croupiers
55:29
55:29
11.9
144
55:49
55:36
Peter Stunell
SEN
M
145
55:50
55:36
Barrie Dunn
V55
M
Bitton
55:36
55:36
15.5
146
55:54
55:38
Lou Summers
V45
W
Chepstow H
55:38
51:48
6.2
147
55:55
55:39
Ryan Mcflynn
SEN
M
Fairwater/Ireland
55:39
55:39
3.5
148
55:55
55:41
Jim Storrar
V50
M
Forest of Dean AC
55:41
55:41
10.1
149
55:57
55:42
Peter Hopes
V45
M
Bitton
55:42
55:42
36.6
150
56:01
55:42
Louise Howells
SEN
W
Lliswerry
55:42
50:01
34.6
151
56:03
55:44
Rob Wilcox
PB
V45
M
Penarth & Dinas
55:44
54:26
31.5
152
56:04
55:49
Gavin Brace
SEN
M
Unattached
55:49
55:49
15.7
153
56:07
55:49
Matthew Mulcahy
V40
M
154
56:09
55:49
AN Other
155
56:09
55:56
Wayne Durston
V45
M
Bitton
55:56
54:02
17.3
156
56:14
56:02
James Delaney
V55
M
San Domenico
56:02
56:02
25.9
157
56:21
56:02
Chris Herdman
V35
M
Penarth & Dinas
56:02
55:43
19.9
158
56:23
56:02
Chris Cleary
SEN
M
Hereford Couriers RC
56:02
56:02
5.7
159
56:24
56:04
Huw Gibbs
SEN
M
Rhondda Valley Runners
160
56:27
56:11
Malcolm Bradley
PB
V60
M
Penarth & Dinas
56:11
55:53
14.3
161
56:28
56:12
Kevin Russell
PB
V50
M
San Domenico
56:12
56:12
12.0
162
56:31
56:17
Mark Emes
V50
M
Bitton
56:17
56:17
16.4
163
56:35
56:17
Vanessa Lawson
PB
V40
W
Chepstow H
56:17
56:17
10.3
164
56:36
56:21
Daniel Luffman
V40
M
Les Croupiers
56:21
56:21
5.4
165
56:37
56:22
Stephen Hitchen
V35
M
Les Croupiers
56:22
56:22
32.4
166
56:39
56:22
James Wilden
SEN
M
167
56:41
56:24
Robert Grierson
SEN
M
Cardiff University AC
168
56:54
56:25
Thomas Hesslenberg
SEN
M
Cardiff University AC
169
56:58
56:28
Judith Austerberry
PB
V35
W
Chepstow H
56:28
56:28
51.7
170
57:02
56:30
Anna Moon
U23
W
Cardiff Uni
56:30
52:42
11.6
171
57:04
56:36
Robert King
SEN
M
Parc Bryn BACh
172
57:06
56:44
Luke Webber
SEN
M
Newt
173
57:07
56:44
Phil Booth
V45
M
174
57:07
56:50
Alan Robertson
V55
M
Forest of Dean AC/Scottish Vets H
56:50
56:50
12.8
175
57:09
56:51
Terry Lewis
V50
M
Islwyn
56:51
55:03
21.8
176
57:12
56:51
Simon Marshall
V40
M
177
57:13
56:53
Andrew Archer
V50
M
178
57:13
56:56
Marcia Gouveia
SEN
W
San Domenico
56:56
56:56
22.9
179
57:14
56:56
Jack Adams
SEN
M
Lonely Goat RC
56:56
56:56
15.3
180
57:19
56:56
Ed Ashley
SEN
M
Les Croupiers
56:56
52:00
36.2
181
57:20
56:59
Jo Webb
V50
M
Bitton Road Runners
182
57:22
57:02
Wendy Owen
PB
V40
W
San Domenico
57:02
57:02
17.7
183
57:23
57:08
Angela Pippard
V35
W
Village Vipers/Village RR
57:08
57:08
11.3
184
57:26
57:10
Peter Curran
V45
M
185
57:27
57:11
John Mullaney
U23
M
Aberdare Valley
57:11
53:29
16.8
186
57:38
57:11
Innes Robinson
SEN
M
187
57:39
57:11
Damian Caswell
PB
V35
M
Ebbw Vale
57:11
52:53
9.5
188
57:41
57:16
Mark Whittle
V35
M
San Domenico
57:16
48:46
21.1
189
57:41
57:16
Christopher Lloyd
SEN
M
Islwyn
57:16
53:46
9.2
190
57:41
57:19
Victoria Louise Woodsford
SEN
W
San Domenico
57:19
57:19
41.7
191
57:42
57:25
Keith Verheyden
V50
M
Fetch Everyone
57:25
57:25
16.8
192
57:45
57:25
Dave Hughes
V45
M
Bridgend/Cornelly
57:25
57:25
14.1
193
57:47
57:25
Paul Lonergan
SEN
M
194
57:47
57:26
Amy E Edwards
SEN
W
Rhondda Valley
57:26
56:12
15.3
195
57:48
57:26
Gareth Lawrence
V35
M
Unattached
57:26
52:02
13.4
196
57:51
57:29
Brian Gough
V70
M
Pontypridd (Roadents)
57:29
55:55
16.1
197
57:52
57:32
Geoff O'Keefe
V50
M
198
57:52
57:38
Bryan Meredith
V45
M
Rhondda Valley
57:38
54:29
8.5
199
57:55
57:39
James Harvey
SEN
M
Cardiff Triathletes
200
57:58
57:42
Paul Lewis
V45
M
3M Gorseinon
57:42
53:41
34.4
201
58:01
57:42
Tom Frost
V35
M
Avon Valley
57:42
52:51
5.3
202
58:02
57:43
Darren Way
V40
M
Bitton
57:43
57:08
35.2
203
58:14
57:43
Stephen Wood
PB
V35
M
Pegasus RC
57:43
57:43
21.6
204
58:14
57:46
Robert Summers
PB
V45
M
Chepstow H
57:46
57:46
54.0
205
58:16
57:50
Trevor Hay
V50
M
Dragons Running Club
206
58:18
57:55
Gareth Rees
PB
V45
M
Les Croupiers
57:55
57:55
22.2
207
58:21
58:04
Dominic Shields
V45
M
San Domenico
58:04
55:42
16.0
208
58:26
58:06
Peter Carwardine
V55
M
Hereford Couriers RC
58:06
52:59
17.0
209
58:28
58:06
Martin Mellor
V50
M
Rhondda Valley
58:06
57:16
40.8
210
58:30
58:08
Nick Jones
SEN
M
Penarth & Dinas
58:08
58:08
44.6
211
58:32
58:11
Nina Brocklebank
V40
W
3M Gorseinon
58:11
54:24
11.6
212
58:35
58:14
Catherine Tailby
V40
W
Les Croupiers
58:14
56:29
11.0
213
58:37
58:16
Lea Wood
SEN
W
Wye Valley Runners
214
58:40
58:17
Neil Higbey
SEN
M
Southville
58:17
58:17
54.0
215
58:41
58:22
Brian Hall
V45
M
216
58:48
58:23
Peter Rodger
V55
M
Caerleon
58:23
54:18
6.1
217
58:50
58:24
Helen Mann
SEN
W
218
58:51
58:26
Michael Thomas
V50
M
219
58:53
58:27
Richard Elgar
SEN
M
Lliswerry/Newport & East Wales TC
58:27
47:03
7.3
220
59:00
58:28
Andrea Hurman
PB
V45
W
Penarth & Dinas
58:28
58:06
16.9
221
59:02
58:28
Katie Young
U23
W
Cardiff Uni
58:28
56:04
48.6
222
59:07
58:33
Simon Morgan
V45
M
Dragons Running Club
223
59:09
58:34
Aine Kenny
SEN
W
Les Croupiers
58:34
57:00
12.9
224
59:15
58:34
Andrew Dickens
V40
M
225
59:17
58:40
Neil Stovold
SEN
M
San Domenico
58:40
57:59
15.1
226
59:21
58:45
Gary Bowen-Thomson
V40
M
Outdoor Fitness
227
59:23
58:50
Nick Read
V40
M
228
59:23
58:56
Barry Griffiths
V45
M
Brecon
58:56
57:04
10.3
229
59:25
59:02
Ffion Davies
SEN
W
Pontypridd (Roadents)
59:02
59:02
31.9
230
59:27
59:02
Lucy Boucher
SEN
W
Unattached
59:02
59:02
30.7
231
59:29
59:04
Malin Elisabet Falck
V35
W
Les Croupiers
59:04
59:04
27.0
232
59:30
59:05
Ian Nash
V45
M
Bitton
59:05
57:28
26.1
233
59:34
59:15
Fayme Knight
V35
W
234
59:34
59:20
Mark Taylor
V40
M
235
59:36
59:20
Anders Lewis
SEN
M
Bitton Road Runners
236
59:38
59:21
Josh Davies
PB
SEN
M
Penarth & Dinas
59:21
59:21
22.9
237
59:39
59:22
Andrew George Davies
V45
M
Pontypridd (Roadents)
59:22
58:22
11.1
238
59:43
59:22
Maria Richards
V35
W
Islwyn
59:22
56:55
11.8
239
59:45
59:31
John Scanlan
V50
M
Thornbury RC
240
59:48
59:33
Dave Timson
V45
M
Pont-Y-Pwl
59:33
59:33
30.7
241
59:52
59:34
Phillip Mears
V45
M
Virgin Active RC
242
59:58
59:34
Alan Mann
V55
M
Les Croupiers
59:34
56:10
30.1
243
60:01
59:36
Rhys Thomas
SEN
M
Griffithstown Harriers
244
60:03
59:38
Adrian Taylor
V50
M
Parc Bryn Bach/Merthyr RC
59:38
59:38
19.0
245
60:05
59:38
Peter Wilson
PB
V45
M
Malvern
59:38
59:38
19.8
246
60:07
59:39
Neil Davies
V55
M
247
60:12
59:44
Paul McAfee
V45
M
Spirit of Monmouth
59:44
59:44
12.2
248
60:16
59:45
Paul Evans
V35
M
Brecon
59:45
59:45
16.1
249
60:19
59:47
Ian Robinson
V45
M
Swansea
59:47
59:47
54.0
250
60:21
59:54
Paul Grainger Jones
V35
M
Pont-Y-Pwl
59:54
59:54
31.5
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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