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External Results
Cardiff
26-27 Jan 13
800
1500
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800 SM (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
1:54.11
Joe Thomas
SEN
M
Cardiff/Cardiff Met Uni
1:47.24
1:46.20
38.0
2
1:55.12
Joseph Maynard
SEN
M
Cardiff
1:48.28
1:47.75
38.8
3
1:55.46
Oliver Aitchison
SB
U23
M
Aldershot, Farnham & District
1:48.14
1:48.14
21.5
4
1:55.59
Paul Goodall
SEN
M
City of Norwich/Loughborough Students
1:48.37
1:48.19
13.8
5
1:55.82
Elliot Slade
U20
M
Cardiff
1:48.93
1:47.70
4.8
6
1:56.21
Tom Marley
SEN
M
Cardiff
1:51.22
1:50.00
36.9
800 SM h1 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
1:51.1
Joe Thomas
SEN
M
Cardiff/Cardiff Met Uni
1:47.24
1:46.20
38.0
2
1:52.0
Tom Marley
SEN
M
Cardiff
1:51.22
1:50.00
36.9
3
1:54.2
Stephen Davies
SEN
M
Belgrave
1:53.26
1:48.33
34.2
4
1:56.3
Matthew Sumner
U23
M
City of Plymouth/Bath Uni/Armada
1:55.89
1:55.89
47.1
5
1:58.9
Chris Prothero
SEN
M
Cardiff/Glamorgan Uni
1:57.87
1:55.55
11.4
6
2:03.8
Jack McMullen
U23
M
Stratford-upon-Avon/Cardiff Met Uni
2:01.42
1:57.11
41.1
7
2:05.2
Matthew Richards
U23
M
Coventry/Coventry Uni/Pembrokeshire
2:02.45
1:59.05
3.5
800 SM h2 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
1:53.9
Elliot Slade
U20
M
Cardiff
1:48.93
1:47.70
4.8
2
1:54.8
Kyran Roberts
U20
M
Carmarthen
1:52.38
1:51.47
8.4
3
1:55.3
Johnathan Morgan
SEN
M
Newport H/Cardiff Met Uni
1:53.61
1:52.98
17.6
4
1:55.4
David Banwell-Clode
U23
M
Cwmbran/Warwick Uni
1:50.84
1:50.84
22.9
5
1:59.0
Stephen Morris T20/F20
SEN
M
Cardiff/DSW Para Academy
1:57.55
1:54.70
6.8
6
2:05.5
David Moore
U23
M
Aldershot, Farnham & District/Cardiff Uni
1:58.36
1:58.36
48.0
7
2:08.3
Kristian Stanley
U23
M
Bristol & West/Bristol Uni
2:06.25
2:02.39
53.3
800 SM h3 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
1:52.6
Oliver Aitchison
SB
U23
M
Aldershot, Farnham & District
1:48.14
1:48.14
21.5
2
1:52.8
Paul Goodall
SEN
M
City of Norwich/Loughborough Students
1:48.37
1:48.19
13.8
3
1:53.0
Joseph Maynard
SEN
M
Cardiff
1:48.28
1:47.75
38.8
4
1:58.6
Matthew O'Leary
SB
U23
M
Neath/Cardiff Met Uni
1:58.6
1:56.70
7.1
5
2:03.4
Adam Davies
SEN
M
Newport H
2:00.19
2:00.19
22.5
6
2:14.1
Naaman Morris
U23
M
Cardiff
1:58.75
1:56.49
50.9
7
2:34.5
Brian Dias
SEN
M
Les Croupiers
2:30.6
2:23.82
9.4
800 U20M (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:00.4
Tom Earley
U20
M
Colwyn Bay
1:52.95
1:52.84
41.2
2
2:00.6
Rhys Granville
U20
M
Carmarthen
1:55.21
1:54.72
24.7
3
2:03.4
Charlie Walker
PB
U20
M
Cardiff
1:58.87
1:55.2
26.2
4
2:04.2
Jacob Preece
SB
U20
M
Cardiff
1:57.00
1:54.61
9.1
5
2:15.0
Ben Williams
SB
U20
M
Neath
2:15.0
2:12.8
46.1
800 U17M (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:03.95
James Salisbury
SB
U17
M
Preston
1:57.42
1:55.68
35.7
2
2:04.14
Dominic Repin-Tutton
SB
U17
M
Gloucester/Unattached
2:00.95
2:00.95
10.1
3
2:05.03
Nikita Neary
SB
U17
M
Carmarthen
2:00.4
1:58.65
37.1
4
2:07.51
Lewis Jones
SB
U17
M
Bridgend
2:07.51
2:02.00
53.6
5
2:09.67
Alex Price
PB
U17
M
Aberdare Valley
2:06.80
2:00.00
2.9
6
2:17.68
Alex Love
SB
U17
M
Cardiff
2:09.5
2:05.82
40.3
7
2:18.84
Thomas John
U17
M
Neath/Dyfed Schs
2:14.9
2:12.91
45.5
8
2:19.38
Gareth Pike
SB
U17
M
North Devon
2:14.76
2:09.06
37.6
9
2:34.03
Joseph King
PB
U17
M
Menai
2:34.03
2:34.03
54.0
800 U15M 1 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:26.52
Nat Ahmed
U15
M
Cardiff Archers
2:16.6
2:16.6
53.7
2
2:36.83
Samuelle Williams
SB
U15
M
Barry & Vale
2:36.83
2:03.2
26.5
3
2:38.87
Benjamin Cabango
PB
U15
M
Cardiff Archers
2:37.6
2:37.6
54.0
4
2:39.44
Dewi Bennett
U15
M
Barry & Vale
2:32.2
2:32.2
54.0
5
2:47.97
Jamie Greenslade
SB
U15
M
Cwmbran
2:47.97
2:45.12
54.0
800 U15M 2 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:05.21
Jake Heyward
U15
M
Cardiff
1:59.93
1:46.47
-3.9
2
2:14.37
Lewis Daniels
PB
U15
M
Cwmbran
2:09.0
1:57.48
21.2
3
2:14.86
Cole Swannack
PB
U15
M
Rhondda
2:10.4
2:04.99
43.4
4
2:15.18
Aled Phillips
PB
U15
M
Carmarthen
2:10.3
2:10.3
39.9
5
2:19.74
Ben Paris
PB
U15
M
Cardiff
2:19.02
2:19.02
47.4
6
2:22.67
James Vincent
SB
U15
M
Cardiff
2:11.93
1:55.01
7.1
800 U13M 1 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:38.27
Alfie Davies
PB
U13
M
Cardiff
2:25.69
2:13.3
20.0
2
2:42.59
Ioan Lloyd
U13
M
Cardiff Archers
2:29.8
2:29.8
53.9
3
2:43.28
Joshua Karadogan
PB
U13
M
Pontyclun
2:41.9
2:33.43
47.7
4
2:51.50
Morgan Hadley
U13
M
Cwmbran
2:49.2
2:49.2
54.0
5
2:58.46
Max Long
U13
M
Cardiff
2:51.61
2:35.88
47.6
800 U13M 2 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:40.58
Oliver Jackson
PB
U13
M
Cardiff
2:40.58
2:40.58
54.0
2
2:45.09
Adam Grey
PB
U13
M
Cwmbran
2:29.74
2:22.38
3.7
3
2:49.01
Ben Smith
PB
U13
M
Aberdare Valley
2:41.95
2:16.94
5.5
4
2:49.43
Josh Greenslade
SB
U13
M
Cwmbran
2:49.43
2:48.22
54.0
5
2:56.69
Calvin Lomax
SB
U13
M
Cardiff
2:56.69
2:52.1
54.0
6
3:00.65
Alex Guest
SB
U13
M
Swansea
3:00.65
2:54.7
54.0
800 U13M 3 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:32.70
Ben Thomas
PB
U13
M
Llanelli
2:29.6
1:55.14
-1.6
2
2:32.72
Iestyn Williams
U13
M
Carmarthen
2:25.43
1:50.64
-4.7
3
2:39.32
Daniel Austin
PB
U13
M
Cardiff
2:35.7
1:57.71
9.0
4
2:40.57
Ioan Jones
SB
U13
M
Bridgend
2:40.57
2:40.00
54.0
5
2:44.83
Arunn Jones
U13
M
Cwmbran
2:40.38
2:40.38
49.6
6
2:56.25
Ieuan Hosgood
U13
M
Swansea
2:44.8
2:44.8
54.0
800 SW (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:11.06
Loren Bleaken
U20
W
Team Bath
2:05.18
2:04.59
49.3
2
2:19.23
Dani Cocking
SEN
W
Cardiff/Cardiff Uni
2:11.11
2:11.11
36.7
3
2:21.15
Emily Brown
SB
SEN
W
Cardiff/Cardiff Met Uni
2:21.15
2:18.73
11.5
4
2:24.42
Shelley Brace
U23
W
City of Stoke/Keele Uni
2:17.18
2:12.7
17.6
800 U20W (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:13.5
Ffion Price
U20
W
Brecon/Cardiff Met Uni
2:10.41
2:06.89
5.6
2
2:14.9
Rachael Scott
U20
W
Preston
2:11.48
2:09.76
10.3
3
2:15.5
Ellie Atkinson
PB
U17
W
Cardiff
2:15.5
2:15.5
28.0
4
2:22.6
Lauren Bell
SB
U20
W
Pembrokeshire
2:22.6
2:11.11
44.1
5
2:24.3
Rhianwedd Price
SB
U20
W
Brecon
2:24.3
2:04.02
19.6
6
2:26.0
Rebecca Evans
SB
U20
W
Cardiff
2:26.0
2:13.45
7.7
7
2:33.7
Dannielle Franklin
U20
W
Llanelli
2:21.98
2:21.98
23.7
8
2:36.0
Emily Rowlands
U20
W
Wrexham
2:30.0
2:29.9
17.7
800 U17W (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:19.61
Abigail Backshall
U17
W
Colwyn Bay
2:15.01
2:12.73
40.9
2
2:20.94
Kate Seary
U17
W
Cardiff
2:12.66
2:08.61
5.2
3
2:24.84
Lily Davis
PB
U17
W
Deeside AAC
2:23.4
2:21.31
38.4
4
2:26.89
Caitlin Page
PB
U17
W
Sarn Helen/Dyfed Schs
2:24.9
2:24.9
41.9
5
2:41.72
Chelsie Harris
SB
U17
W
Cwmbran
2:32.9
2:32.17
38.9
800 U15W 1 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:24.44
Cari Hughes
U15
W
Menai
2:11.7
2:08.99
-0.5
2
2:31.22
Lucy Davies
PB
U15
W
Pembrokeshire
2:25.7
2:21.07
21.9
3
2:40.73
Ysobelle Williams
SB
U15
W
Barry & Vale
2:40.73
2:38.95
54.0
4
2:51.76
Rhian Jones
U15
W
Cardiff
2:37.8
2:24.82
9.2
5
2:55.31
Emily Ross
SB
U15
W
Barry & Vale
2:55.31
2:54.54
50.2
6
2:56.22
Hannah Jones
U15
W
Barry & Vale
2:46.00
2:38.20
44.5
7
2:56.62
Eleanor Stephenson Wilding
SB
U15
W
Cardiff
2:56.62
2:56.48
54.0
800 U15W 2 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:33.45
Naomi Reid
PB
U15
W
Pontyclun
2:25.18
2:09.02
16.1
2
2:38.08
Emily Wooster
SB
U15
W
Barry & Vale
2:38.08
2:33.49
48.6
3
2:38.09
Olivia Michael
U15
W
Neath
2:33.4
2:27.88
10.3
4
2:38.24
Ffion Jenkins
U15
W
Swansea
2:37.9
2:36.3
50.0
5
2:46.77
Eira James
U15
W
Swansea
2:35.1
2:33.61
54.0
6
2:47.99
Brogan Haggett
SB
U15
W
Aberdare Valley
2:34.07
2:34.07
51.1
7
3:09.54
Isobel Guest
SB
U15
W
Swansea
3:09.54
2:55.2
54.0
800 U15W 3 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:25.89
Elishka Coupar
PB
U15
W
Cardiff
2:22.30
2:22.30
36.1
2
2:26.61
Caitlin Exton
PB
U15
W
Cardiff
2:25.45
2:22.72
49.1
3
2:27.38
Bethan Evans
PB
U15
W
Pontyclun RR
2:25.9
2:16.28
8.7
4
2:28.07
Holli Jehu
PB
U15
W
Aberdare Valley
2:25.5
2:21.10
21.7
5
2:30.92
Lauren Stockley
PB
U15
W
Cwmbran
2:23.73
2:19.11
21.7
6
2:30.93
Isobel Dodd
SB
U15
W
Bridgend
2:21.73
2:16.29
27.6
7
2:32.01
Emma Ligthart
PB
U15
W
Cardiff
2:22.54
2:22.34
35.3
800 U13W 1 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:38.72
Annwen Gammon
U13
W
Cardiff
2:28.36
2:22.40
15.6
2
2:54.68
Seren Davies
PB
U13
W
Cardiff
2:52.80
2:37.0
47.5
3
2:57.49
Ffion Morgan
SB
U13
W
Cardiff Archers
2:57.49
2:21.93
30.7
4
2:59.24
Olivia Hope
PB
U13
W
Cardiff
2:57.29
2:57.29
54.0
5
3:55.04
Laura Evans
PB
U13
W
Rhondda
3:55.04
3:55.04
54.0
800 U13W 2 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
3:01.53
Beth Thomas
SB
U13
W
Swansea
2:48.9
2:28.81
22.2
2
3:02.79
Megan Shankland
U13
W
Cwmbran
2:50.9
2:50.9
51.2
3
3:02.80
Grace Page
U13
W
Sarn Helen/Dyfed Schs
2:48.34
2:42.37
33.3
4
3:03.00
Silva Brindle
SB
U13
W
Cardiff
3:03.00
2:59.88
54.0
5
3:03.07
Grace Thomas
PB
U13
W
Swansea
2:57.1
2:57.1
54.0
800 U13W 3 (26 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
2:34.65
Isobel Williams
PB
U13
W
Cwmbran
2:33.02
2:33.02
54.0
2
2:36.66
Abigail Fisher
PB
U13
W
Blaenau Gwent
2:34.68
2:28.39
24.3
3
2:40.59
Sofia Vella
U13
W
Cardiff
2:32.45
2:23.5
27.3
4
2:42.72
Alisha Hayes
PB
U13
W
Cardiff
2:41.98
2:41.98
28.3
5
2:49.47
Rebecca Horton
U13
W
Aberdare Valley
2:41.11
2:41.11
35.2
1500 SM (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
3:48.70
Stephen Davies
SB
SEN
M
Belgrave
3:48.70
3:38.50
34.2
2
3:50.13
Steve Mitchell
SEN
M
Bristol & West
3:42.78
3:38.27
12.8
3
3:52.67
James Lamswood
SB
U20
M
Kingston upon Hull
3:48.44
3:48.44
44.7
4
3:54.41
Carl Hill
PB
SEN
M
Aberdare Valley
3:54.41
3:54.41
28.8
5
3:57.78
Michael Ward
U20
M
Cardiff
3:48.11
3:44.33
-4.8
6
3:58.53
Daniel Poulton
SB
SEN
M
Stevenage & North Herts
3:58.53
3:57.17
12.0
7
3:59.50
Richard de-Camps
SEN
M
Gloucester/Birmingham Uni
3:56.9
3:55.71
-2.9
8
4:03.21
Chris Prothero
SB
SEN
M
Cardiff/Glamorgan Uni
4:03.21
3:58.35
11.4
9
4:05.76
Stephen Morris T20/F20
SEN
M
Cardiff/DSW Para Academy
4:03.82
3:54.92
6.8
10
4:13.18
Adam Davies
SEN
M
Newport H
4:08.0
4:01.21
22.5
11
4:27.01
Matthew O'Leary
U23
M
Neath/Cardiff Met Uni
4:19.57
4:03.85
7.1
1500 U20M (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:11.19
Thomas George
U20
M
Gloucester
3:55.88
3:48.70
-6.2
2
4:12.58
Jack Fear
PB
U20
M
Newport H/Gloucestershire Schs
4:09.09
4:09.09
46.6
3
4:12.67
Matthew Edwards
U20
M
Cardiff
3:58.49
3:51.98
-3.5
4
4:13.66
Gwynant Jones
SB
U20
M
Maldwyn
4:13.66
4:10.17
3.7
5
4:14.20
Rhys Lloyd
PB
U20
M
Cheltenham
4:14.20
4:14.20
51.3
6
4:14.26
Lloyd Heckler
U20
M
Carmarthen
3:57.13
3:57.13
22.7
7
4:22.81
Jacob Preece
U20
M
Cardiff
4:07.12
3:58.96
9.1
1500 U17M (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:13.04
Christian Lovatt
PB
U17
M
Carmarthen
4:13.0
3:58.81
16.7
2
4:15.95
Ciaran Lewis
PB
U17
M
Cardiff
4:15.71
3:56.81
-4.1
3
4:22.79
Mark Jones
U17
M
Newport H
4:17.17
4:06.61
33.9
4
4:25.53
Alex Price
PB
U17
M
Aberdare Valley
4:25.53
4:12.00
2.9
5
4:30.00
Lewis Brunt
PB
U17
M
Cardiff
4:22.95
4:19.97
36.6
6
4:41.87
Thomas John
SB
U17
M
Neath/Dyfed Schs
4:41.87
4:38.34
45.5
7
4:53.07
Alex Love
U17
M
Cardiff
4:26.5
4:26.5
40.3
8
5:15.39
Elis Jones
PB
U17
M
Cardiff
5:15.39
5:15.39
49.3
9
5:19.09
John Wardle
U17
M
Barry & Vale
5:05.42
4:58.86
35.5
1500 U15M (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:16.92
Jake Heyward
PB
U15
M
Cardiff
4:12.79
3:31.08
-3.9
2
4:43.60
Joseph Alder
PB
U15
M
Cardiff
4:40.0
4:40.0
39.6
3
4:47.81
Jac Smith
PB
U15
M
Aberdare Valley
4:43.02
4:02.7
-0.9
4
4:49.38
Thomas Evans
PB
U15
M
Wrexham
4:37.1
4:21.8
12.1
5
4:51.53
James Vincent
PB
U15
M
Cardiff
4:47.31
3:50.91
7.1
1500 U13M (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
5:10.4
Ben Thomas
PB
U13
M
Llanelli
5:01.95
3:52.22
-1.6
2
5:22.0
Ioan Jones
PB
U13
M
Bridgend
5:22.0
5:22.0
54.0
3
5:26.3
Arunn Jones
PB
U13
M
Cwmbran
5:26.3
5:08.57
49.6
4
5:27.6
Josh Greenslade
PB
U13
M
Cwmbran
5:27.6
5:27.6
54.0
5
5:32.2
Matt Humphreys
U13
M
Rhondda
5:09.84
4:30.8
19.6
6
5:46.1
Morgan James
PB
U13
M
Cardiff
5:20.67
3:51.84
-2.4
1500 SW (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:39.25
Alaw Evans
SEN
W
Swansea/Cardiff Uni
4:35.05
4:30.47
1.9
2
4:39.60
Julia Cooke
SEN
W
Cheltenham/Birmingham Uni
4:28.72
4:12.49
9.2
3
4:42.24
Bethan Griffiths
SEN
W
Cardiff
4:38.72
4:32.49
34.0
4
4:52.10
Sally Mccarthy
SEN
W
Cardiff/Ireland
4:48.67
4:37.35
54.0
1500 U17W (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:44.75
Kate Seary
PB
U17
W
Cardiff
4:41.64
4:18.32
5.2
2
5:07.14
Caitlin Page
U17
W
Sarn Helen/Dyfed Schs
4:56.55
4:56.55
41.9
1500 U15W 1 (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
5:13.88
Gwenno Waddington
PB
U15
W
Cardiff
4:41.18
4:41.18
49.9
2
5:21.91
Amber Harding
PB
U15
W
Cardiff
5:04.02
5:04.02
42.4
3
5:23.48
Naomi Reid
PB
U15
W
Pontyclun
5:03.86
4:31.87
16.1
4
5:51.44
Katrin Higginson
U15
W
Bridgend
5:13.79
4:56.56
10.1
5
5:59.50
Mari Watkins
SB
U15
W
Neath
5:59.50
5:03.03
13.3
6
5:59.79
Rhian Jones
PB
U15
W
Cardiff
5:47.71
5:04.50
9.2
1500 U15W 2 (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
5:03.55
Izzy Parry-Jones
PB
U15
W
Cwmbran
4:52.64
4:26.04
17.5
2
5:06.57
Elishka Coupar
PB
U15
W
Cardiff
5:00.71
5:00.71
36.1
3
5:08.31
Emily Griffin
PB
U15
W
Cardiff
4:52.7
4:49.78
29.1
4
5:12.59
Olivia Michael
PB
U15
W
Neath
5:12.59
5:11.57
10.3
5
5:13.51
Lauren Stockley
PB
U15
W
Cwmbran
5:01.41
4:51.17
21.7
6
5:22.64
Bethan Harris
U15
W
Swansea
5:14.08
5:04.81
7.9
1500 U15W 3 (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
4:51.66
Cari Hughes
U15
W
Menai
4:32.64
4:13.70
-0.5
2
4:54.01
Issy Morris
U15
W
Brecon
4:42.44
4:33.41
30.4
3
5:08.40
Holli Jehu
PB
U15
W
Aberdare Valley
5:08.40
4:55.68
21.7
4
5:11.61
An Other
U15
W
Unatt
5
5:17.03
Isobel Dodd
U15
W
Bridgend
5:02.59
4:41.86
27.6
1500 U13W (27 Jan)
Pos
Gun
Name
AG
Club
SB
PB
HC
1
5:21.31
Abigail Fisher
PB
U13
W
Blaenau Gwent
5:03.33
4:45.78
24.3
2
5:34.42
Isobel Williams
PB
U13
W
Cwmbran
5:34.42
5:34.42
54.0
3
5:40.75
Rebecca Horton
PB
U13
W
Aberdare Valley
5:38.36
5:38.36
35.2
4
5:49.68
Amy Goncalves
U13
W
Blaenau Gwent
5:29.55
5:18.37
45.7
5
6:03.76
Ffion Higginson
U13
W
Bridgend
5:27.85
4:40.00
2.9
6
6:58.97
Ffion Thomas
PB
U13
W
Pontyclun
6:58.97
6:58.97
54.0
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