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National Ladder
Lliswerry 8
External Results
Newport
26 Jan 14
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Head to Head
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8M
Pos
Gun
Chip
Name
AG
Club
SB
PB
HC
1
39:29
39:29
Ieuan Thomas
PB
SEN
M
Cardiff
39:29
39:29
-0.8
2
41:10
41:10
Phil Matthews
SB
SEN
M
Swansea
41:10
40:15
-3.5
3
42:27
42:27
Richard Gardiner
SB
V40
M
Aberdare Valley
42:27
41:44
7.6
4
42:48
42:47
Matthew Edmonds
PB
SEN
M
Lliswerry
42:47
42:25
-1.5
5
43:16
43:15
Stephen Paterson
V35
M
Les Croupiers
43:15
41:54
14.7
6
43:24
43:24
Oliver M Williams
PB
SEN
M
Les Croupiers
43:24
43:24
-2.0
7
44:02
44:01
Martin Rees
V60
M
Les Croupiers
44:01
43:07
28.9
8
44:11
44:09
Dean Johnston
V35
M
Neath
44:09
44:09
16.5
9
44:20
44:17
Henry Wright
PB
V35
M
White Rock
44:17
44:17
2.6
10
44:25
44:23
Eamonn Kirk
PB
V40
M
Swansea
44:23
44:23
9.7
11
44:38
44:38
Daryll Barnby
SB
SEN
M
Fairwater
44:38
43:49
15.8
12
44:52
44:49
Aled Jones
SEN
M
13
45:07
45:05
Christopher Millington
SEN
M
Les Croupiers
45:05
45:05
6.3
14
45:11
45:10
Peter Coles
V50
M
Pontypridd (Roadents)/Welsh Masters
45:10
43:36
7.9
15
45:19
45:17
Tom Foster
SEN
M
Guildford & Godalming
45:17
45:17
-3.3
16
45:20
45:18
Nick Dukes
V35
M
Les Croupiers
45:18
45:18
5.2
17
45:21
45:18
James Elgar
PB
SEN
M
Lliswerry
45:18
44:29
9.1
18
45:34
45:33
Jessica Parry-Williams
SEN
W
Les Croupiers
45:33
45:33
24.0
19
45:52
45:48
Mike Griffiths
SEN
M
N.E.W.T - Newport and East Wales Triathlon /Lliswerry
45:48
44:42
7.1
20
46:13
46:12
Daniel Bodman
U23
M
Aberdare Valley
46:12
42:15
-1.9
21
46:17
46:14
Matthew Hurford
V40
M
Les Croupiers
46:14
45:17
1.8
22
46:21
46:20
Kate Roberts
SEN
W
Bridgend
46:20
45:57
1.9
23
46:30
46:26
Gavin Gates
SEN
M
Bridgend
46:26
45:07
30.9
24
46:33
46:31
Stephen Thomas
V45
M
Aberdare Valley
46:31
44:03
18.1
25
46:37
46:35
Leighton Rawlinson
SEN
M
Caerleon
46:35
44:06
-0.3
26
46:43
46:39
Paul Speyer
V35
M
Brackla Harriers
46:39
45:37
9.5
27
46:50
46:49
Matthew Symes
V35
M
Griffithstown
46:49
46:49
38.4
28
46:51
46:48
Miles Thomas
PB
SEN
M
Lliswerry
46:48
44:58
11.4
29
47:10
47:06
Oliver Anthony
SEN
M
Lliswerry
47:06
47:06
20.6
30
47:13
47:07
Mike Pearce
V45
M
Crewkerne
47:07
47:07
40.2
31
47:14
47:12
Peter Morton
SEN
M
Unattached
47:12
46:09
0.4
32
47:23
47:22
Doug Nicholls
SEN
M
San Domenico
47:22
45:37
0.3
33
47:51
47:50
Emma Wookey
PB
U20
W
Lliswerry
47:50
45:04
5.2
34
47:57
47:57
Stuart Wadlow
SB
V35
M
Outdoor Fitness
47:57
46:40
2.8
35
48:00
47:58
Gary W Brown
PB
SEN
M
Penarth & Dinas
47:58
47:58
0.3
36
48:08
47:50
Leigh Jones
SEN
M
Rhondda Valley Runners
37
48:14
48:09
Richard Lloyd
SEN
M
Aberdare Valley
48:09
48:09
8.0
38
48:17
48:13
Mark Balch
V45
M
Usk
48:13
48:13
40.7
39
48:23
48:15
Steve Rhind
V45
M
Hendre Lake RC
48:15
48:15
34.3
40
48:32
48:30
Mark Horsman
V35
M
Outdoor Fitness/Cardigan RC
48:30
45:36
0.3
41
48:44
48:41
Mark Joyce
V40
M
Les Croupiers
48:41
48:41
14.2
42
48:58
48:56
Steve Davies
V50
M
Griffithstown/Pont-Y-Pwl
48:56
48:24
6.0
43
49:07
49:05
Richard Jackson-Hookins
PB
SEN
M
Penarth & Dinas
49:05
43:14
5.4
44
49:10
49:05
Andrew Walsh
V35
M
Griffithstown
49:05
49:05
11.2
45
49:24
49:19
Richard Hill
SEN
M
Usk Runners
46
49:25
49:22
Adam Newton
U23
M
Swansea
49:22
49:22
29.7
47
49:36
49:29
Pete Clark
V40
M
Bitton
49:29
48:37
19.7
48
49:37
49:29
Kneath Philippart
V55
M
Swansea
49:29
49:29
18.4
49
49:44
49:40
Chris Wood
SEN
M
White Rock Runners
50
49:48
49:45
Michael Harris
PB
V35
M
Caerleon
49:45
47:21
17.9
51
49:56
49:55
Paul Talbot
V45
M
Neath
49:55
49:55
25.1
52
50:13
50:08
Phil Bristow
PB
V50
M
San Domenico
50:08
50:08
9.6
53
50:13
50:10
John Russell
V40
M
Forest of Dean AC
50:10
49:48
12.7
54
50:18
50:17
James Casburn
SEN
M
Caerleon
50:17
47:51
34.4
55
50:18
50:14
Dave Setchfield
V40
M
Unattached
50:14
49:32
32.2
56
50:41
50:38
Haydn Hartnell
V50
M
Islwyn
50:38
47:40
6.8
57
50:44
50:39
John M Morgan
PB
V50
M
Bridgend
50:39
50:39
20.5
58
50:47
50:36
David Lees
SEN
M
Nike + Club Cardiff
59
50:51
50:44
Rhys Thomas
SEN
M
Griffithstown
50:44
50:44
18.8
60
50:52
50:48
Julian Michael Boon
PB
V40
M
Forest of Dean AC
50:48
49:06
6.0
61
50:56
50:51
Wayne Ellis
V35
M
Bitton
50:51
50:51
10.4
62
50:59
50:54
Gareth Beck
V45
M
Lliswerry
50:54
50:54
35.2
63
51:05
51:01
Leyton Fleet
PB
V40
M
Forest of Dean AC
51:01
48:51
6.2
64
51:11
51:01
Laurence Pole
V35
M
Pontypridd (Roadents)
51:01
48:15
5.5
65
51:13
51:10
Philip Tugwell
SEN
M
Cornwall AC
51:10
45:48
7.6
66
51:15
51:06
Mark Hurford
SEN
M
Pontypool And District Runners
67
51:21
51:02
Jon Belcher
V35
M
Unattached
51:02
44:59
1.8
68
51:25
51:21
Phillip Thomas
SEN
M
Pontypridd (Roadents)
51:21
50:57
6.6
69
51:29
51:27
Glyn Sansom
V50
M
San Domenico
51:27
49:48
13.4
70
51:31
51:05
Ian Ogilvie
V45
M
Brackla Harriers
51:05
51:05
7.2
71
51:32
51:21
Andrew Blair
V45
M
Les Croupiers
51:21
51:21
3.2
72
51:41
51:19
Martin Jones
V35
M
Islwyn
51:19
51:19
8.7
73
51:42
51:39
Mike Murphy
V60
M
Les Croupiers
51:39
49:37
11.8
74
51:45
51:22
Allan Meek
V45
M
Spirit Of Monmouth
75
51:47
51:35
David Moore
V35
M
Brackla Harriers
51:35
51:35
5.8
76
51:54
51:51
Daman Jukes
PB
V40
M
Parc Bryn Bach
51:51
50:28
36.3
77
52:00
51:54
Neil Stevens
PB
V45
M
Ebbw Vale
51:54
51:54
22.4
78
52:04
51:56
Billy Hayton
U23
M
Pontypridd (Roadents)/Tamar
51:56
44:04
-0.1
79
52:16
52:14
Jason Lammie
V40
M
Southville/Unattached
52:14
49:26
8.5
80
52:20
52:05
Dan Whaites
SEN
M
Lliswerry
52:05
48:28
2.9
81
52:23
52:14
Jeremy Cowen
V40
M
Chepstow H
52:14
52:14
29.9
82
52:25
52:16
Philip John Williams
V35
M
Islwyn
52:16
49:20
4.2
83
52:35
52:31
Simon Gill
PB
SEN
M
Lliswerry
52:31
50:01
6.9
84
52:37
52:31
Robert Evans
V50
M
Ebbw Vale
52:31
51:07
10.9
85
52:38
52:24
Nick Holliday
V55
M
Stroud
52:24
49:15
4.9
86
52:42
52:40
Kelly Morgan
V35
W
Aberdare Valley/Police
52:40
50:45
8.3
87
52:43
52:39
Nicola Jukes
V40
W
Parc Bryn Bach
52:39
51:11
5.3
88
52:55
52:51
Mick Tabor
V60
M
Les Croupiers
52:51
49:48
11.5
89
52:59
52:53
Clem Clement
V50
M
Penarth & Dinas
52:53
49:25
9.4
90
53:06
52:55
Peter Turnbull
V45
M
Les Croupiers
52:55
52:55
11.0
91
53:07
53:02
Chris Medcalf
SEN
M
San Domenico Rc
92
53:08
53:04
Richard Powles
V35
M
Forest of Dean AC
53:04
51:45
19.1
93
53:09
52:56
Matthew Mulcahy
V40
M
94
53:10
53:00
Philip Boorman
V40
M
Lliswerry
53:00
53:00
6.7
95
53:11
53:09
David Mort
SEN
M
Outdoor Fitness
53:09
53:09
19.0
96
53:13
53:09
Brian Dias
PB
SEN
M
Les Croupiers
53:09
49:30
8.0
97
53:17
52:24
Tom Fry
SEN
M
98
53:20
53:03
Robert Kingdon
V45
M
Bitton
53:03
53:03
9.0
99
53:21
53:14
Joe Bowditch
U20
M
Bitton
53:14
53:14
36.3
100
53:23
53:18
Ricci Watts
SEN
M
Pont-Y-Pwl
53:18
53:18
4.9
101
53:24
53:19
Richard Pegler
V40
M
Forest of Dean AC
53:19
49:23
7.9
102
53:26
53:19
Pierre Lacrouts
V45
M
Corsham
53:19
52:04
46.8
103
53:27
53:13
Paul Edwards
V40
M
104
53:28
53:10
Karl Burnell
V45
M
Rhondda Valley
53:10
53:10
51.4
105
53:35
53:29
Gemma Jones
SEN
W
Lliswerry
53:29
48:57
16.8
106
53:40
53:29
John Mullaney
PB
U23
M
Aberdare Valley
53:29
53:29
20.8
107
53:43
53:34
Matthew Pizey
V35
M
Islwyn
53:34
49:51
21.2
108
53:47
53:37
Bruno Albert
SEN
M
Nike + Club Cardiff
109
53:47
53:46
Andy Buchanan
SEN
M
110
53:49
52:45
Justin Pocknell
PB
V45
M
Caerleon
52:45
52:45
17.4
111
53:50
53:46
Dafydd John
SEN
M
112
53:51
53:40
Christopher Nellins
PB
V60
M
Penarth & Dinas/Headington
53:40
53:40
15.1
113
54:04
53:54
Nicholas Walsh
PB
V40
M
Griffithstown
53:54
53:54
10.0
114
54:07
54:01
Raymond Neil Greenhouse
PB
V45
M
Ebbw Vale
54:01
52:45
10.7
115
54:07
53:46
Christopher Lloyd
PB
SEN
M
Islwyn
53:46
53:46
9.6
116
54:09
53:56
Alun Wood
SEN
M
Islwyn
53:56
53:56
16.5
117
54:11
54:05
Gina Hardman
PB
V40
W
Bridgend
54:05
54:05
10.1
118
54:15
54:10
Ryan Thomas
SEN
M
Unattached
54:10
54:10
13.2
119
54:19
54:07
Phil Osmond
V45
M
120
54:22
54:02
Wayne Durston
PB
V45
M
Bitton
54:02
54:02
19.7
121
54:23
54:17
Georgie Dando
V35
W
Bridgend
54:17
54:17
8.0
122
54:32
54:24
Louise Howells
PB
V35
W
Lliswerry
54:24
50:01
38.6
123
54:39
54:29
Paul Davies
V45
M
Run4All
54:29
54:29
19.6
124
54:40
54:33
Jade Wakley
PB
SEN
W
Caerleon
54:33
53:51
8.7
125
54:43
54:28
Howard Owen
SEN
M
Les Croupiers
54:28
51:38
9.0
126
54:46
54:39
Jon Sliczny
SEN
M
Griffithstown
54:39
51:13
24.0
127
54:48
54:46
Howard Kent
V60
M
Les Croupiers
54:46
52:47
11.9
128
54:50
54:34
Andrew Bowsher
SEN
M
129
54:56
54:50
Tim Owen
V50
M
Bridgend
54:50
54:50
27.8
130
54:58
54:50
Lee Walters
V40
M
131
54:59
54:35
Chris Chadwick
V40
M
132
55:04
55:04
Colin McQueen
SB
V50
M
Brackla Harriers
55:04
53:34
14.9
133
55:06
54:33
Paul Butcher
V45
M
Amman Valley
54:33
54:33
11.6
134
55:10
54:45
Henry Hackford
SEN
M
135
55:11
54:48
Alun Wyn Evans
V45
M
Rhondda Valley
54:48
54:48
8.8
136
55:11
54:55
John Marson
V40
M
Sospan
54:55
52:41
24.9
137
55:12
54:45
Matthew Spear
SEN
M
138
55:13
55:07
Daniel Reilly
SEN
M
139
55:15
55:03
Chris Morgan
SEN
M
Caerleon Running Club
140
55:19
54:51
Ian Warburton
V45
M
Penarth & Dinas
54:51
54:03
19.3
141
55:20
55:04
Kevin Plank
V40
M
Unattached
55:04
51:26
4.7
142
55:23
55:11
Dan Arthur
SEN
M
143
55:25
55:05
Stephen Poole
V50
M
Rhondda Valley
55:05
55:05
53.2
144
55:29
55:13
Knill Baird Murray
V50
M
Penarth & Dinas
55:13
55:13
16.4
145
55:35
55:07
Debbie Evans
PB
V45
W
Penarth & Dinas
55:07
55:07
18.3
146
55:37
55:22
Nick Masefield
SEN
M
Les Croupiers Rc
147
55:40
55:34
Clive Osmond
V50
M
Les Croupiers
55:34
54:29
11.9
148
55:42
55:17
Nick Lewis
SEN
M
White Rock
55:17
50:39
4.1
149
55:49
55:18
Ian Williams
V50
M
Ebbw Vale Rc
150
55:54
55:49
Llinos Jones
SEN
W
Amman Valley
55:49
55:49
4.8
151
55:55
55:51
Anna Seymour
SEN
W
Army Runners
152
55:58
55:18
John Magee
V35
M
Les Croupiers
55:18
55:18
8.0
153
56:02
55:08
Terry O'Brien
V55
M
Unattached
55:08
53:42
7.3
154
56:04
55:49
Terry Lewis
V50
M
Islwyn
55:49
55:03
25.0
155
56:06
55:52
Mike Bessell
SEN
M
Virgin Active Cardiff
55:52
55:52
9.0
156
56:12
56:01
Jeremy Creasey
PB
V45
M
Spirit of Monmouth
56:01
56:01
12.2
157
56:13
55:37
Jon Hancock
V55
M
Usk Runners
158
56:15
56:04
Mike Davies
V50
M
Caerleon
56:04
51:12
7.0
159
56:19
56:07
Adam Cooke
V35
M
Unattached
56:07
50:13
15.1
160
56:22
56:12
Phil Meyler
V55
M
Pontypridd (Roadents)
56:12
50:48
32.5
161
56:30
56:11
Antoinette Dumayne
PB
U23
W
Lliswerry
56:11
49:25
3.6
162
56:31
56:21
Helen Mann
SEN
W
163
56:34
55:42
Paul Fry
SEN
M
164
56:35
56:27
Angharad Mair
V50
W
Les Croupiers/Newport H
56:27
50:12
6.0
165
56:42
56:08
Andrew Procter
SEN
M
166
56:44
55:37
Matthew Pearce
SEN
M
Les Croupiers Rc
167
56:45
56:27
Martin Drew
V45
M
Forest of Dean AC
56:27
56:27
40.2
168
56:49
56:35
Thomas Jones
SEN
M
169
56:51
56:42
Peter Hopson
V40
M
170
56:52
56:24
Andrew White
V40
M
Bitton
56:24
56:16
44.1
171
56:55
56:43
Howard Charles Mason
V45
M
Caerleon
56:43
52:02
28.6
172
56:59
56:42
Christopher Seal
SEN
M
Penarth & Dinas
56:42
56:42
10.9
173
57:04
56:56
Ruth Phillips
SEN
W
Lliswerry/Newport H
56:56
54:43
32.6
174
57:04
56:36
Keith Langley
V55
M
Pont-Y-Pwl
56:36
56:36
17.7
175
57:09
56:47
Tony Deacy
V55
M
176
57:20
57:14
Antony Phillips
V45
M
Porthcawl Runners
57:14
57:14
11.8
177
57:21
57:09
Tony Myers
V55
M
Southville
57:09
57:09
14.2
178
57:21
57:12
Clare Biddlecombe
V40
W
South Wales Police
179
57:22
57:07
Christopher Selby
V40
M
San Domenico
57:07
57:07
37.1
180
57:24
57:11
Peter Stunell
V40
M
Les Croupiers
57:11
57:11
51.6
181
57:28
56:46
Paul Arnold
PB
V45
M
Celtic Tri
56:46
56:46
33.6
182
57:28
57:15
Aine Kenny
PB
SEN
W
Les Croupiers
57:15
57:00
16.4
183
57:29
57:19
Lucy Thomas
V35
W
184
57:34
57:26
Brian Gough
V70
M
Pontypridd (Roadents)
57:26
55:55
18.0
185
57:36
57:12
Jason Dixon
PB
V40
M
Islwyn
57:12
57:12
8.1
186
57:39
57:02
Michael Skyrme
V40
M
Fairwater
57:02
57:02
10.6
187
57:40
57:16
Martin Mellor
PB
V55
M
Rhondda Valley
57:16
57:16
44.8
188
57:40
57:02
David Green
V40
M
Pegasus RC
57:02
57:02
46.2
189
57:42
57:05
Eoin Butler
SEN
M
White Rock
57:05
53:52
15.6
190
57:43
57:14
Paul Mitchell
V35
M
Penarth & Dinas
57:14
56:14
18.6
191
57:44
57:31
Seamus Gallagher
V35
M
San Domenico
57:31
57:23
47.7
192
57:46
57:27
Mike Rossiter
PB
V50
M
Les Croupiers
57:27
57:27
17.6
193
57:48
57:36
Andrew Murray
V60
M
Dulwich
57:36
57:36
18.9
194
57:50
57:30
Rhys Knight
SEN
M
195
57:51
57:41
Richard Rawlings
V40
M
Spirit of Monmouth
57:41
57:41
21.8
196
57:51
57:40
Richard M Bowie
PB
V50
M
Fairwater
57:40
57:40
18.8
197
57:53
57:43
Ceri Jones
V40
W
Aberdare Valley
57:43
57:43
17.4
198
57:55
57:33
Sarah Bracken
V45
W
199
57:58
57:37
Phil Booth
V45
M
200
57:59
57:45
John Seaward
SEN
M
San Domenico
57:45
51:20
4.9
201
58:14
57:59
Neil Stovold
PB
SEN
M
San Domenico
57:59
57:59
18.0
202
58:18
58:06
Jim Storrar
V50
M
Forest of Dean AC
58:06
55:41
10.3
203
58:18
58:05
Michael H Davies
V60
M
Les Croupiers
58:05
55:46
15.1
204
58:23
58:05
Mark Taylor
V45
M
205
58:24
58:05
Matt Greenough
SEN
M
206
58:25
58:04
Mark Rowe
V50
M
207
58:30
58:01
Dione Ball
V40
W
Ebbw Vale
58:01
58:01
54.0
208
58:35
58:22
Martyn Jenkins
PB
V50
M
Fairwater
58:22
58:22
24.8
209
58:36
58:29
Rachel Walsh
V35
W
Les Croupiers/South Wales Police
58:29
58:29
14.5
210
58:39
58:11
Russell Wareham
V40
M
Islwyn
58:11
58:11
14.3
211
58:40
58:35
Jeff Davies
V65
M
Meirionnydd
58:35
55:42
19.2
212
58:40
58:28
Carolyn Thomas
PB
V45
W
Merthyr RC
58:28
58:28
22.6
213
58:42
58:42
Bradley Vincent
PB
SEN
M
Outdoor Fitness
58:42
58:42
54.0
214
58:42
58:24
Marc Durkin
PB
SEN
M
Penarth & Dinas
58:24
55:36
31.2
215
58:43
57:53
Charlotte Johns
V45
W
Brackla Harriers
57:53
57:53
11.2
216
58:44
58:26
Tom Bourton
SEN
M
217
58:45
58:14
Neil Harris
SEN
M
218
58:50
57:43
Duncan Campbell
SEN
M
219
58:52
58:10
Jayne Arnold
PB
V40
W
Celtic Tri
58:10
58:10
35.6
220
58:57
58:38
Michael Norman
SEN
M
221
58:57
58:31
Louise Hunt
SEN
W
Penarth & Dinas
58:31
58:11
16.1
222
58:58
58:47
Karl Johns
V35
M
San Domenico
58:47
58:47
13.3
223
58:59
58:12
Brian Jones
PB
V50
M
Usk
58:12
55:54
33.9
224
58:59
58:34
Richard Bowen
SEN
M
225
59:03
58:36
Catherine Tailby
V40
W
Les Croupiers
58:36
56:29
13.3
226
59:05
58:35
Trevor Hay
V50
M
227
59:05
58:16
Luke Jones
V35
M
Brackla Harriers
58:16
58:16
45.4
228
59:06
58:29
Kris Broome
SEN
M
229
59:06
58:41
Charles Stevenson
SEN
M
Rhondda Valley
58:41
58:41
29.6
230
59:08
58:50
Trevor Twinem
V55
M
Bitton
58:50
58:50
34.0
231
59:09
58:13
Barry Griffiths
PB
V45
M
Brecon
58:13
57:04
10.7
232
59:10
58:46
Nicholas Pounder
V35
M
Pontypridd (Roadents)
58:46
58:46
15.6
233
59:11
58:34
Simon Downs
V40
M
Not Given
234
59:18
58:49
Christopher Thomas
PB
V55
M
Ebbw Vale
58:49
58:49
18.2
235
59:19
58:57
Sam Evans
SEN
M
236
59:22
58:57
Beth Lewis
V35
W
Les Croupiers
58:57
58:57
26.5
237
59:23
59:01
Robin D'Arcy
SEN
M
Swansea
59:01
59:01
13.1
238
59:27
58:33
Gill Aldworth
V40
W
Brecon
58:33
57:49
14.4
239
59:27
58:58
Kelly Felstead
V35
W
240
59:28
59:05
Paul Nowaczek
V40
M
Islwyn Running Club
241
59:28
58:57
Neil Dolan
V40
M
242
59:31
59:11
Lisa Williams
V35
W
3M Gorseinon
59:11
59:11
35.2
243
59:32
59:21
Ros Tabor
V60
W
Dulwich/Cambridge H/Veterans
59:21
59:21
18.1
244
59:34
59:13
Matthew Armstrong
V40
M
245
59:36
59:11
Barrie Dunn
V55
M
Bitton
59:11
55:36
17.5
246
59:37
59:17
Tim O'Sullivan
V55
M
Les Croupiers
59:17
59:17
19.2
247
59:38
58:57
Marcus Meyrick
V40
M
Les Croupiers
58:57
52:27
11.2
248
59:39
59:17
Paul Harvey
PB
SEN
M
Islwyn
59:17
58:14
19.0
249
59:41
58:56
Jonathan Moore
V45
M
250
59:41
59:15
Lisa Cleary
V45
W
Penarth & Dinas
59:15
57:30
14.3
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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