Alaw Beynon-Thomas
Les Croupiers
Age Group:
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Every Wednesday, until September, one runner, drawn at random, who improves their handicap since last week and clicks their clock will win a prize.

 Rewards Running 2021 competition runs until September 2021

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Distance or
Time  Hrs  Mins  Secs

5K16:33Cardiff Race for Victory 5K0.3-1.329 Aug 21+1
parkrun17:07Llanelli Coast parkrun # 1592.0-1.11 Feb 20+2
5.4K18:38Welsh Road Relay Championships1.40.011 Sep 21+3
10K35:42Brecon Carreg Cardiff Bay 10K0.90.426 Sep 21+4
5K17:19Pembrey 5K1.00.74 Sep 21+5
5K16:59Pembrey 5K0.3-0.44 Jul 21
6.1K22:34Start Fitness Gwent League3.40.08 Feb 20
6.09K22:10Welsh Inter-Regional Championships3.6-0.916 Nov 19
10K35:53Cardiff Sunset 10K0.30.318 Aug 21
5K17:05Cardiff Sunset Road Races0.20.418 Sep 20
7.2K25:04Start Fitness Gwent League1.7-1.09 Nov 19
HM79:09Shepperdine Half Marathon0.00.525 Apr 21
5K17:14Welsh Athletics 5K Series0.10.329 May 21
6.4K22:40British Athletics Cross Challenge (Inc. Gwent League)0.21.816 Oct 21
10K36:05Speedway 10K-0.11.419 Jan 20
5K17:02Ras y Cob 5K0.40.320 Oct 19
8K32:35Run Stirling (incl British Athletics Cross Challenge)4.91.811 Jan 20
5M29:52Glynneath 50.82.126 Dec 19
6.2K23:52Start Fitness Gwent League3.61.37 Dec 19
parkrun17:47Cardiff parkrun # 6161.90.428 Sep 19
HM82:09Cardiff Half Marathon1.11.56 Oct 19
6.4K23:50Start Fitness Gwent League (Inc British Athletics Cross Challenge)2.90.712 Oct 19
HM80:57JCP Swansea Half Marathon1.70.323 Jun 19
10K36:13Speedway 10K0.80.716 Jun 19
parkrun18:13Cardiff parkrun # 6112.01.324 Aug 19
5.4K20:49Welsh Relay Championships4.01.315 Sep 19
10K34:57Brecon Carreg Cardiff Bay 10K0.7-0.631 Mar 19
10K37:24Cardiff 10K0.62.11 Sep 19
10K38:09Ammanford 10K2.11.414 Jul 19
Mar2:58:06ABP Newport Wales Marathon1.62.05 May 19
1000037:11.83Highgate Harriers Night of the 10,000m PBs (inc British Championships & European Cup 10,000m)0.71.86 Jul 19
10K37:58Caerphilly 10K1.41.919 May 19
HM80:12Vitality Big Half Marathon0.70.910 Mar 19
3.16M18:23ERRA National Women's 6-Stage Relays2.00.96 Apr 19
6.4K27:05Start Fitness Gwent League9.2-0.42 Dec 18
5K17:19Nos Galan Races1.20.131 Dec 18
7.36K28:15Welsh National Championships3.31.123 Feb 19
6M40:47Cottrell Park Christmas Cracker 66.80.916 Dec 18
6.34K25:43Welsh Inter-Regional Championships7.00.08 Dec 18
parkrun17:37Llanelli Coast parkrun # 981.60.43 Nov 18
HM79:39Cardiff Half Marathon0.50.97 Oct 18
6.4K22:56Start Fitness Gwent League (Inc West Wales Championships)1.50.610 Nov 18
5.4K19:42Welsh Relay Championships3.00.122 Sep 18
parkrun17:22Cardiff parkrun # 5571.5-0.118 Aug 18
10K36:25Cardiff 10K1.10.62 Sep 18
HM76:48IAAF/Trinidad Alfonso Mass Race World Half Marathon Championships0.5-0.624 Mar 18
HM78:10Llanelli Half Marathon0.7-0.118 Feb 18
2M10:51Cardiff Summer Series 22.00.111 May 18
10K39:01Barry Island 10K2.22.25 Aug 18
5K16:46Nos Galan Races1.2-1.631 Dec 17
5M28:20Glynneath 51.1-0.726 Dec 17
10K35:30Richard Burton 10K1.5-1.25 Nov 17
5K17:53Cardiff Race for Victory 5K (Inc Welsh Championships)0.71.86 May 18
6.42K22:57Welsh National Championships0.91.024 Feb 18
parkrun18:03Cardiff parkrun # 5312.10.710 Feb 18
6.4K22:45Start Fitness Gwent League1.8-0.53 Dec 17
10K40:46Cottrell Park Christmas Cracker 10K5.00.717 Dec 17
10M65:52Sospan Road Runners 103.90.919 Nov 17
HM81:32Cardiff Half Marathon1.40.41 Oct 17
10K35:47Cardiff 10K0.9-0.33 Sep 17
5.7K22:39Start Fitness Gwent League5.60.311 Nov 17
5K17:04Welsh Relay Championships0.4-0.116 Sep 17
1000035:49.1Cardiff Night of Endurance0.9-0.312 Aug 17
10K37:33Caerphilly 10K2.6-0.218 Jun 17
5K17:33SSAFA 5K1.20.226 Jul 17
parkrun17:48Cardiff parkrun # 5021.70.229 Jul 17
5.4K23:27British Athletics Cross Challenge (Inc IAAF Permit)6.73.56 Jan 18
300010:18.01UK Women's League Premier Division1.90.716 Jul 17
5K16:56Cardiff Race for Victory 5K (Inc Welsh Championships)0.3-0.630 Apr 17
15004:33.02Welsh Athletics Endurance Open0.00.45 Jul 17
500017:28.02Welsh Championships0.80.410 Jun 17
1M5:10Cardiff Summer Series Mile1.80.528 Apr 17
15004:53.17UK Women's League Premier Division0.92.216 Jul 17
6.99K27:59British Athletics Cross Challenge5.40.222 Jan 17
parkrun17:38Cardiff parkrun # 4741.6-0.314 Jan 17
5K17:20Nos Galan Races0.50.131 Dec 16
6.42K25:22Welsh National Championships4.01.225 Feb 17
10K36:19Richard Burton 10K0.70.26 Nov 16
8.1K30:17British Athletics Cross Challenge (inc European Trials)1.80.726 Nov 16
300010:43.33UK Women's League Premier Division1.23.06 May 17
10K36:04Admiral Swansea Bay 10K0.8-0.218 Sep 16
6.24K22:38Welsh Inter-Regional Championships1.50.410 Dec 16
5.7K22:17Start Fitness Gwent League5.00.012 Nov 16
3K9:04Welsh Relay Championships-2.60.423 Oct 16
15005:03.23UK Women's League Premier Division1.03.56 May 17
6K24:02Start Fitness Gwent League3.62.312 Feb 17
30009:54.73UK Women's League Premier Division1.8-0.72 Jul 16
4.33K15:36ERRA Women's National 4-Stage Relays2.21.18 Oct 16
15004:44.41UK Women's League Premier Division1.90.06 Aug 16
30009:57.77Welsh Athletics U20 International0.70.620 Jul 16
500017:23.45Welsh Championships1.2-0.411 Jun 16
15004:30.47UK Women's League Premier Division0.5-0.74 Jun 16
5K17:46SSAFA 5K1.10.522 Jun 16
30009:51.64Loughborough International0.50.222 May 16
30009:41.45BMC PB Classic0.1-0.12 May 16
8002:15.04UK Women's League Premier Division0.5-0.14 Jun 16
30009:58.36Welsh Athletics League1.00.124 Apr 16
15004:45.01BMC Grand Prix0.61.423 Jul 16
5M29:07HBA 51.00.23 Apr 16
15004:46.39UK Women's League Premier Division1.01.22 Jul 16
10K35:29Trafford 10K0.00.013 Mar 16
3K9:51Armagh International Road Races1.0-0.418 Feb 16
6K30:366th Trail 6K10.06.318 Mar 17
5M29:00Glynneath 51.2-0.226 Dec 15
6.85K26:45Gwent League4.60.013 Feb 16
5K17:09Nos Galan Races0.6-0.431 Dec 15
5.9K22:03Gwent League3.6-0.55 Dec 15
5.97K22:35Gwent League3.20.38 Nov 15
HM82:10Lloyds Bank Cardiff Half Marathon0.61.24 Oct 15
5.4K20:12Welsh Road Relay Championships 3.310 Apr 16
5K17:04SSAFA 5K0.3-0.420 May 15
6.99K31:06British Athletics Cross Challenge6.03.924 Jan 16
15004:38.32UK Women's League Premier Division0.80.012 Jul 15
500017:07.71BUCS Championships0.6-1.44 May 15
10K38:22Admiral Swansea Bay 10K0.42.620 Sep 15
10K37:42Caerphilly 10K1.11.221 Jun 15
8002:17.57UK Women's League Premier Division0.8-0.112 Jul 15
500017:43.98Welsh Championships0.51.028 Jun 15
500017:24.09BUCS Championships0.6-0.82 May 15
300010:00.42Welsh Senior League1.0-0.226 Apr 15
15004:39.73UK Women's League Premier Division0.80.26 Jun 15
300010:28.52Welsh Athletics International0.92.129 Jul 15
5.14K18:26ERRA National Women's 6-Stage Relays1.5-0.611 Apr 15
10K36:42St David's Day 10K0.8-0.51 Mar 15
8002:20.43UK Women's League Premier Division0.80.76 Jun 15
5K17:30Nos Galan 5K0.90.031 Dec 14
5.78K23:40Welsh Inter-Regional Championships1.05.812 Dec 15
3K11:51Welsh Relay Championship2.06.022 Nov 15
8.1K30:24British Athletics Cross Challenge (inc European Trials)1.80.729 Nov 14
6.9K28:18British Athletics Cross Challenge5.21.318 Jan 15
300010:11.56Cardiff Met Grand Prix (Inc South West England U20 / Senior Championships)0.51.311 Jan 15
parkrun17:35Cardiff parkrun # 3481.00.127 Sep 14
8002:33.12UK Women's League Premier Division0.44.18 Aug 15
4.315K15:36ERRA Women's National 4 Stage Relays2.31.04 Oct 14
4.3K14:41ERRA National Women's 6 Stage Relays2.5-0.45 Apr 14
7K27:54Welsh National Championships1.04.321 Feb 15
8002:18.8Welsh Senior League0.80.520 Jul 14
15004:46.8Welsh Senior League0.81.120 Jul 14
15004:44.60UK Women's League Premier Division0.80.85 Jul 14
5K17:36Nos Galan 5K1.20.931 Dec 13
300010:15.5BUCS Indoor Championships0.52.622 Feb 14
300010:19.96BUCS Indoor Championships0.52.923 Feb 14
30009:56.69Cardiff Met Grand Prix0.51.415 Dec 13
5.6K21:24British Athletics Cross Challenge (inc Northern Ireland Senior Champs)2.22.84 Jan 14
10K37:49Richard Burton 10K1.02.33 Nov 13
7.2K27:51Welsh Championships1.63.415 Feb 14
4.315K15:35ERRA Women's National 4-Stage Relays2.81.512 Oct 13
300010:28.66Cardiff Met Grand Prix (inc South West England Championships)0.53.412 Jan 14
15004:35.05UK Women's League Premier Division0.31.03 Aug 13
1M5:16Welsh Mile Championships1.42.25 Oct 13
8002:16.18UK Women's League Premier Division0.50.16 Jul 13
15004:47.1Welsh U17 / U20 Championships1.81.122 Jun 13
5K17:46SSAFA 5K Series1.11.422 May 13
15004:40.87UK Women's League Premier Division0.61.56 Jul 13
8002:18.5Welsh Championships0.31.029 Jun 13
15004:42.31UK Women's League Premier Division0.81.58 Jun 13
30009:43.34BUCS Indoor Championships0.50.524 Feb 13
15004:57.44BMC Grand Prix1.23.117 Aug 13
3M17:50Cosmeston Relays1.73.217 Jul 13
parkrun18:03Cardiff parkrun # 2721.02.127 Apr 13
30009:45.37Gugl Indoor0.50.631 Jan 13
300010:22.18UK Women's League Premier Division0.82.78 Jun 13
300010:25.61Loughborough International1.02.719 May 13
8002:25.88UK Women's League Premier Division0.82.53 Aug 13
30009:48.71Welsh Athletics & Cardiff Met Grand Prix Series inc. South West England Championships0.50.913 Jan 13
300010:04.62BUCS Indoor Championships0.51.923 Feb 13
500018:11.20BUCS Championships0.43.04 May 13
5K17:42Nos Galan 5K Elite Race1.21.131 Dec 12
15004:39.25Welsh Athletics U13 / U17 / Senior Championships0.51.427 Jan 13
5M30:00Glynneath 51.41.926 Dec 12
10M63:46Reverse 101.22.930 Sep 12
500016:39.13BUCS Championships0.1-1.76 May 12
10K36:07Bupa Great Manchester Run 10K0.41.220 May 12
parkrun18:21Cardiff parkrun # 2371.42.38 Sep 12
parkrun17:23Cardiff parkrun # 2181.2-1.228 Apr 12
10K36:14Atlantic College 10K1.1-1.018 Mar 12
4.819K16:48ERRA National Women's 6-Stage Road Relays2.4-1.414 Apr 12
15004:37.33Welsh Senior League Division 10.80.810 Jun 12
300010:05.62UK Women's League Premier Division1.01.49 Jun 12
15004:38.14Welsh Championships0.61.14 Jun 12
15004:43.29BMC Regional Races0.81.611 Jul 12
5K16:54St Davids Day 5K (Inc Welsh Champs)0.4-1.54 Mar 12
500017:13.85BUCS Championships0.1-0.44 May 12
15004:49.14UK Women's League Premier Division0.82.430 Jun 12
300010:35.90Welsh Inter Regional Championships1.03.414 Jul 12
5K18:57SSAFA 5K Series1.43.620 Jun 12
30009:53.67Celtic Cup - Inc Schools' International, Welsh 3000m Championships & Selected Guest Events0.5-0.429 Jan 12
5K17:29Aberystwyth Unicef 5K-0.20.411 Mar 12
5M30:14Glynneath 51.60.426 Dec 11
4.2K14:54Welsh National Relay Championships0.61.425 Mar 12
10K40:28Bupa London 10,000 (10K)1.24.827 May 12
5K18:03Nos Galan 5K1.20.331 Dec 11
10K36:10Merthyr Police 10K1.1-1.314 Aug 11
10K43:20Ammanford 10K2.06.98 Jul 12
10K37:21Cardiff 10K0.50.711 Sep 11
300010:01.27Welsh 3000m Championships0.8-0.510 Aug 11
10K37:59Swansea Bay 10K0.61.325 Sep 11
6.5K24:11McCain UK Cross Challenge1.00.117 Jan 10
5.6K22:08McCain UK Cross Challenge4.0-0.223 Jan 10
300010:34.53Welsh U15/U20 Championships0.51.931 Jan 10
5K18:17Carmarthen Mayor's 5K1.8-0.85 Apr 10
8002:20.0West Wales Regional Championships1.4-0.69 May 10
15004:54.2West Wales Regional Championships0.81.29 May 10
5K17:56Elan Valley 5K Series0.6-0.326 May 10
5K18:28Swansea Bay 5K Series1.20.28 Jun 10
500018:46.10Welsh Championships1.01.113 Jun 10
5K17:54Bridgend Lions Festival of Running1.0-0.819 Jun 10
5K18:15Pennine Lancashire 5K0.40.511 Jul 10
5K17:49Swansea Bay 5K1.2-1.413 Jul 10
10K39:34Tenby 10K1.61.025 Jul 10
300010:24.33Neath Open inc. Welsh 3000m Championships0.80.911 Aug 10
5K18:04Swansea 5K (Inc Welsh Champs)0.6-0.122 Aug 10
15004:39.51BMC Nike Grand Prix0.6-1.328 Aug 10
15004:46.15Welsh Inter Regional Championships2.3-1.429 Aug 10
10K39:35Swansea Bay 10K0.71.926 Sep 10
8.1K30:02McCain UK Cross Challenge (inc European Trials)1.4-0.927 Nov 10
6.8K28:13McCain UK Cross Challenge5.40.016 Jan 11
3K10:06Armagh Women's 3K1.2-0.610 Feb 11
7.2K28:37Home Countries International2.80.826 Mar 11
4.2K14:26Welsh Road Relays2.0-2.13 Apr 11
15004:41.10Welsh Senior League Division 10.8-0.623 Apr 11
500018:21.02BUCS Championships1.10.230 Apr 11
500017:42.59BUCS Championships1.1-1.22 May 11
5K17:29Bridgend Town Centre 5K (inc Welsh Champs)0.8-1.37 May 11
500017:43.24Welsh Championships0.6-0.118 Jun 11
15004:48.23Welsh Championships0.70.518 Jun 11
10002:56.03Welsh U20 V Welsh Schools V Harvard & Yale0.6-0.822 Jun 11
6M34:52Felinfach 6-1.00.824 Jun 11
500018:03.40BMC Nike Grand Prix0.50.89 Jul 11
5K17:42Swansea Bay 5K Series0.40.112 Jul 11
10K38:11Tenby 10K0.81.131 Jul 11
300010:07.03UK Women's League Division 10.60.16 Aug 11

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