Out-Fit – Personal Training and Outdoor Fitness Specialists

Vale of Clwyd 10k 2013 RESULTS.

The Vale of Clwyd 10k enjoyed another good turnout despite 40 DNS from those pre-registered – perhaps celebrating Wales’ victory over England too much the night before??!! The VOC 10k 2013 enjoyed ideal running conditions and it was Simon Roberts (Buckley) who took the honours with a winning time of 36:03, whilst Isobel Redfearn (Colwyn Bay AC) retained the ladies title in 40:54. Mention must go to Gary Norgrove of Wrexham Tri, who took 3rd place last year and was leading fairly comfortably at the 5km stage, looking well set for a win when he accidentally took a short-cut and therefore couldn’t be awarded the race win, as all other competitors completed the full course.
Many thanks to all runners and marshals who took part and helped to deliver another successful vale of clwyd race and I hope to welcome you back soon.

Joe Cooper (Race Organiser).

POSITION
NAME
CATEGORY
CLUB
TIME
1
SIMON ROBERTS
M40
BUCKLEY
36:03:00
2
STEPHEN EARDLEY
M40
COLWYN BAY
37:14:00
3
ANDY BROMLEY
M
DEESIDE
37:19:00
4
JOHN EDWARD MORRIS
M
DENBIGH HARRIERS
38:08:00
5
ARWEL LEWIS
M50
ERYRI HARRIERS
38:44:00
6
NEIL HERSHAW
M40
WEST CHESHIRE AC
38:58:00
7
JASON THOMAS
M40
CYBI STRIDERS
39:21:00
8
IAN JAMES KNEALE
M40
WREXHAM TRI
39:37:00
9
NEIL JONES
M40

39:46:00
10
MICHEAL JONES
M40
BUCKLEY
39:59:00
11
VIC BELSHAW
M50
DENBIGH HARRIERS
40:47:00
12
ISOBEL REDFEARN
F40
COLWYN BAY AC
40:54:00
13
DANIEL HALE
M

41:07:00
14
BLEDDYN LEWIS-JONES
M

41:19:00
15
GEORGE NIXON
M60
PRESTATYN
41:29:00
16
MARK JONES
M40

41:59:00
17
NEAL JONES
M40
COLWYN BAY AC
42:26:00
18
RUSS CHEETHAM
M40
PRESTATYN
42:27:00
19
DAVID BAKER
M40
DENBIGH HARRIERS
42:32:00
20
CAI DAVIES
M

42:51:00
21
TOM EVANS
M

42:59:00
22
RYAN HALLIWELL
M

43:05:00
23
DUNCAN JONES
M50
DENBIGH HARRIERS
43:19:00
24
JIM JONES
M40
WEST CHESHIRE AC
43:23:00
25
CHRISTIAN GRIFFITHS
M

43:38:00
26
MARGARET LUDDEN
F50
BUCKLEY
43:41:00
27
DAVID BAUGH
M50
DENBIGH HARRIERS
43:49:00
28
ELEANOR JONES
F
DEESIDE
43:57:00
29
NEIL ATKINSON
M40
WEST CHESHIRE AC
44:10:00
30
MATTHEW SKETT
M40
CHESTER TRI
44:21:00
31
JAMIE BROWN
M

44:24:00
32
ROGER BEECH
M

44:47:00
33
GREG BAUGH
M40

45:02:00
34
JAMES GILMORE
M

45:03:00
35
BRADLEY WILLIAMS
M

46:00:00
36
LINDA MARTIN
F50
DEESTRIDERS
46:02:00
37
TRACEY WILLIAMS
F40
DENBIGH HARRIERS
46:23:00
38
THOMAS HIGGINS
M

46:37:00
39
ANDREW O’TOOLE
M40

46:47:00
40
IAN ROTHERY
M50
CYBI STRIDERS
46:52:00
41
PAUL HACKMAN
M40

47:03:00
42
RICHARD WYKES
M40
DENBIGH HARRIERS
47:05:00
43
DAVID ALAN SMITH
M

47:06:00
44
MELFYN ROBERTS
M

47:12:00
45
CHRIS DAVIES
M

47:38:00
46
SIAN JONES
F40

47:43:00
47
BOB NEALE
M60
DENBIGH HARRIERS
47:46:00
48
COLIN GORDON
M40

47:52:00
49
VICTORIA WHITEHEAD
F40
DENBIGH HARRIERS
47:59:00
50
ANNA WOOLGAR
F

48:05:00
51
ADAM SMITH
M

48:12:00
52
BETHAN JONES
F

48:13:00
53
DAVID WHITLEY
M40

48:15:00
54
JAYNE PENRYHN-JONES
F50
PRESTATYN
48:23:00
55
HAYLEY TURNER
F
ERYRI HARRIERS
48:31:00
56
GRAHAM HOWELL
M60
LIVERPOOL HARRIERS
48:39:00
57
IAN JAMES KNEALE
M40
WREXHAM TRI
49:23:00
58
KIM NORGROVE
F40
WREXHAM TRI
49:35:00
59
IAN HARRISON
M40

50:08:00
60
SCOTT OUSEY
M40

50:11:00
61
JOANNE LEWIS
F40
PRESTATYN
50:21:00
62
PAUL MANN
F50

50:22:00
63
ALAN JONES
M40
DEESTRIDERS
50:34:00
64
ALISON HEWITT
F

50:44:00
65
STEPHEN KEYS
M

50:57:00
66
BENJAMIN HARRISON
M
PRESTATYN
51:04:00
67
JACO BAAS
M40

51:05:00
68
ANDREW MURGATROYD
M50

51:07:00
69
JORDAN BURNS
M

51:22:00
70
ROGER HARRISON JONES
M70
PRESTATYN
51:24:00
71
NIGEL CRIERE
M40
ELLESMERE PORT
51:32:00
72
DEBBIE DODD
M50
WREXHAM AC
51:52:00
73
CHRIS TYNAN
M50

51:59:00
74
EMILY HOOLEY
F

52:01:00
75
ANDREW GRIFFITHS
M40

52:12:00
76
KATH JONES
F

52:37:00
77
PAUL PRINCE
M

53:31:00
78
JOHN TEE
M60
BRO DYSYNNI
53:51:00
79
KATE WILSON
F
DENBIGH HARRIERS
53:57:00
80
RICHARD CHAMBERLAIN
M40

54:01:00
81
ANWEN DAVIES
F
DENBIGH HARRIERS
54:03:00
82
CIARA MURPHY
F
CHESTER TRI
54:10:00
83
DAVID OWEN
M60
PRESTATYN
54:44:00
84
LISA POPE
F

55:04:00
85
LOUISA BAMBER
F

55:11:00
86
TERRY DUFFY
M50

55:15:00
87
JAN GREEN
F50

55:34:00
88
CLIVE NADIN
M50

55:45:00
89
MDLADENKA HOOPER
F
PRESTATYN
55:50:00
90
MENAI BAUGH
F50
DENBIGH HARRIERS
55:52:00
91
ERYL JONES
M50
DENBIGH HARRIERS
56:06:00
92
ETHAN JONES
M
DENBIGH HARRIERS
56:10:00
93
WILLIAM PRESTON
M60
UKNETRUNNER
56:27:00
94
ANN-MARIE PARRY
F
WREXHAM AC
57:32:00
95
PETER EARDLEY
M50

57:50:00
96
RON BIRCH
M70
DENBIGH HARRIERS
58:06:00
97
ROBERT PARRY
M40

58:34:00
98
NATALIE-ANN DOWNES
F

58:36:00
99
MARKETA PIECUCHOVA
F

58:42:00
100
HELEN SMITH
F

58:52:00
101
KAREN EVANS
F40

59:00:00
102
HELEN WHITEHEAD-HUGHES
F
DYRNY DOLLS
59:05:00
103
RHYS WILLIAMS
M

59:09:00
104
ISLWYN RICHARDS
M40

59:18:00
105
GEOFF MOUNT
M60
DENBY DALE TRAVELLERS
60:31:00
106
SARAH BRETT
F

60:36:00
107
ALEXIS BATY
F40
WREXHAM AC
60:39:00
108
CLARE BOLAM
F40

61:08:00
109
ANGHARAD WILLAIMS
F

61:44:00
110
PIP GALLAGHER
F
DENBIGH HARRIERS
61:46:00
111
SUE COOKE
F40

61:59:00
112
SANDRA EDWARDS
F40

62:07:00
113
SUE LEVINSON
F50
DENBY DALE TRAVELLERS
62:23:00
114
PATRICK BOTHAM
M40
ABERGELE
63:49:00
115
TRACEY FOGG
F40

63:50:00
116
LAURA DUFFY
F

63:52:00
117
MANDIE ROBERTS
F40

63:55:00
118
CAROLINE PARRY
F40

64:54:00
119
RACHEL TWISS
F

65:27:00
120
LINDA CARRUTHERS
F50

65:44:00
121
DAVID MCNAMARA
M40

65:47:00
122
HAYLEY SUMMERS-JONES
F

65:48:00
123
CLARE MCEWEN
F

66:08:00
124
RHIAN PRICE
F40

67:13:00
125
ROBERT JONES
M50

67:27:00
126
SARAH MCCOOLE
F
DYRNY DOLLS
67:30:00
127
KATE ROBERTS
F40

67:45:00
128
GILL MURGATROYD
F40

67:51:00
129
RACHEL MORRELL
F50
DENBIGH HARRIERS
67:53:00
130
NICOLA KNEALE
F

67:57:00
131
LOWRI WILLIAMS
F

67:59:00
132
DAVID SCOTT
M50

68:00:00
133
JUNE MORGAN
F60
DENBIGH HARRIERS
68:30:00
134
VICKY CORTVRIEND
F50
DENBIGH HARRIERS
68:34:00
135
CHARLOTTE BEATTIE
F

68:59:00
136
FRANCES BAGNALL
F50
DENBIGH HARRIERS
69:22:00
137
BETHAN TAYLOR-LLOYD
F

69:39:00
138
RACHEL HUGHES
F

69:41:00
139
CERIS GRATTON-JONES
F

70:07:00
140
LINDA MCKEOWN
F50

70:08:00
141
HAZEL ROBERTSHAW
F50

70:46:00
142
EMMA RILEY
F

71:24:00
143
PHILLIPA OUSEY
F

73:06:00
144
NIGEL HARBRON
M40

73:56:00
145
ANDREA PARRY
F
DYRNY DOLLS
75:35:00
146
MERFYN PARRY
M50

76:20:00
147
RONNIE CARRUTHERS
M50

79:35:00
148
ROBERT BOLAM

81:02:00
149
CHERYL CUCKSON-WILLIAMS

82:41:00

What a great session that was tonight…I could have done it all again when we finished

We started with some daylight for the first time in about 5 months..we shall be putting away the headtorches soon!

Brilliant work by Eryl, Ethan, Ellie, Vicky, Victoria, Sian, June and Dyfan up in the hills tonight. Click on the link below fro gps data on tonights session.

http://www.movescount.com/memberinfo/coops2723

See you at FF next week, or at a session soon

Joe

Well I have had a fantastic day today. Am feeling 100% again after a bout of illness last week and have been full of beans all day. The weather has been almost perfect for outdoor training today and I have been out in it all day with clients, with lots of Personal Training and a Nordic Fitness and a Forest Fitness session involved too. The highlight has got to be the sunset over the Snowdonian mountains from the Clwydian ridge at 6pm – breathtaking! The days also continue to get longer, what an optimistic time of year, especially when the sun is shining and fitness levels are rising…well done everybody

Well done to all of you who came and successfully negotiated of 5 hours of outdoor exercise in the beautiful surroundings of Llyn Brenig. We covered over 10 miles whilst circling the lake, including plenty of stops for exercises on route, with great views to keep the mind off of the hard work . Liz, Andrew, Gill, June, Pete, Dyfan, Jenny and Sian will all sleep very well tonight and got through some impressive work today

Including all the stops and extra exercises that you did that wouldn’t be recorded on my gps, I’d suggest you all covered well over 12 miles today. Well done once again. GPS data from todays session can be found by following the link at the bottom of this email, click on ‘check this move’ to get the full page up.

Next Fitness Day will be at Loggerheads country park on Saturday April 6th from 9.30am

Booking’s being taken NOW!

GPS info on today:

http://www.movescount.com/memberinfo/coops2723

Well I certainly have some dedicated clients. The last few weeks and months have certainly brought us some extremes when it comes to the weather, flash floods, snow and ice, and most recently some very strong winds in which me and my clients have been exercising once again today and this evening! Two words that immediately spring to mind for me are invigorating and refreshing! You can also add to that – satisfying and energising! It’s easy for me though, I am used to it and I absolutely LOVE being out there, in all weathers, but I have got to salute my clients – both group and personal who have, and continue to do battle with the elements to get out there and exercise in the great outdoors. Of course, my presence with them helps to get them out there, as even the most seasoned outdoor exerciser looks out of the window from time to time and thinks ‘no, not today.’ That is easy to do, but time after time you keep coming out and giving me your all during our sessions. It’s relatively easy for me to give you direction, and the right programming – it’s a lot harder for you to deliver that through hard work and application. So, in summary, to all of my clients …well done and keep it going-the Spring (and hopefully some sunshine) is on it’s way!!!

Well I am really excited at this time of year, as it is always a time when I assess and decide upon a range of things to do and achieve for the coming year. I have the Excalibur Marathon coming up in March, as well as (the week after) a traverse of the 110mile Cleveland Way. April brings a 3 peaks challenge involving cycling between the peaks, as well as climbing them of course!! A coast to coast mountain bike trip in Wales is on the cards for the early summer as well as a sustrans long distance route yet to be confirmed with Mrs C! In addition I am keen to get over to some of the isolated mountains in Snowdonia and Mid-Wales to tick off the final few of the 138 mountains in wales I have yet to summitt. There are bound to be lots more adventures undertaken on impulse, and the great ting is that there is so much to do! We have a wonderful outdoor playground which to explore and I’d urge all to set themselves some targets with regards to getting active outside – whether it is to undertake your first ascent of Moel Famau, to try a new exercise activity or to just simply exlpore new areas that you know exist, yet haven’t quite got around to exploring. It is a really positive thing to have goals, no matter how small or large so I would urge you to make one or two of yours fro 2013 to involve getting out there amongst our spectacular countryside!

Last Sunday saw 75ish runners gather on a windswept Moel Famau for the annual Jubilee Plunge fell race – involving a fast and furious descent via whichever route you choose, to the back garden of the Golden Lion Llangynhafal….a truly exhilirating run and at 2.2 miles, short and fast in terms of fell runs. The mad dash from the start was great fun, and 13.28 secs later I found myself finishing in a respectable 17th place. A few of my clients completed this race, running brilliantly – a run of this nature tests your ability on rough ground at pace and as well as a good degree of confidence and fitness, skill is required as the ability to pick your lines at pace is essential to you getting down safely and in the quickest time possible. A thorough workout of not just the primary, large muscle group but the smaller, stabilisers in and around the joints and the core belt…all of which were sore for me until Tuesday! To sum up, a great run in fabulous local scenery

Had a great day today up in the clwydians with clients, another drizzly, murky day but everyone looked really energised by the end of each respective session, with any over-indulgences forgotten about. A comination of the right exercise and the fresh mountain air is a great recipe to get you going again! Look forward to more of the same tomorrow with a busy day in the offing, followed by the Jubilee Plunge fell race on Sunday

HALF FULL ALREADY……..

THIS IS GOING TO BE GREAT
Contact us for further details and/or to book your space.
OutFit FITNESS DAY LLYN BRENIG

Date: Saturday 26th January 2013

Time: 9.30am prompt start, 2.45pm close.

Location: Llyn Brenig Visitor Centre

Cost: £25.00 per person

15 spaces only. First come, first served.

Non-Refundable £10.00 deposit required to secure booking.

All fitness levels welcome…you DO NOT have to be able to run to take part!

Activities include Forest Fitness, Nordic Fitness, Pilates and Orienteering!!

Effective and ENJOYABLE exercise with Joe Cooper in a stunning location.