Pembrokeshire 180

The Pembrokeshire 180 Ultra Race
9th-13th May 2018
Five Days of amazing Welsh Coastal running along the most breathtaking coastline in Britain!  The Pembrokeshire 180 ultra race follows the whole of the Pembrokeshire coast path National Trail from Amroth to St Dogmaels with 35,000 feet of ascent and descent - the equivalent of Everest!  Can you complete it in five days?
The race is self navigation following the well marked Coast Path with runners carrying basic running kit including emergency equipment, food & water and having access to drop bags at the half way support point and overnight camp each day. 
Race Stages and distances
Day 1- Amroth to Freshwater West approximately 38miles
Day 2- Freshwater West to Dale approximately 42 miles
Day 3- Dale to St Davids (Caerfai Bay) -36.5miles
Day 4- St Davids (Caerfai Bay) to Fishguard - 38 miles
Day 5- Fishguard to St Dogmaels - 26miles
Timetable
Wednesday
0545- Coach pick up from St Dogmaels
0555 Coach pick up from Cardigan Castle
0600 Registration opens in Amroth
0645-Coach drop off Amroth 
0730-Registration closes
0730-Race briefing in Amroth
0800-Race starts
Thursday
0600-0900 – Optional race starts times with slowest runners starting first!
Friday
0600-0900 – Optional race starts times with slowest runners starting first!
2000- Cut of day 3 (max time is 14 hours/2.7mph)
Saturday
0600-0900 – Optional race starts times with slowest runners starting first!
2000- Cut of day 4 (max time is 14 hours/2.7mph)
Sunday
0700-0800- Optional race starts times with slowest runners starting first!
1700-Cut off day 5 (max time is 10 hours/2.6 mph)
Mid Day Support Point
There will be one support point on each day where you will have access to a drop bag.  There will be water available at the support point, but you must provide your own food for the duration of the event.
Day 1- Freshwater East (20miles)
Day 2- Pembroke Dock (22miles)
Day 3- Broad Haven (21miles)
Day 4- Porthgain  (18miles)
Day 5- Newport Parrog (12miles)
Overnight Camps
Pembrokeshire has some wonderful camping locations and each days route starts and finishes from the overnight camp.  Here you will gain access to the larger drop bag which must include your tent, stove and food.  Campsites on days 2,3 and 4 are a short walk to local pubs and restaurants if you can muster up the energy to take advantage of them!
Navigation
The route is self-navigation and participants will need to have a basic understanding of map reading.  However, the whole route follows the well-marked Pembrokeshire / Wales Coastal Path (WCP) and is therefore signposted very well.  It is possible to navigate the route completely using the WCP signs.  A gps file will be available.  You will receive a printed 1:50 map on a small scale with the route on it.  If you want a more detailed map you may wish to bring the excellent and lightweight Pembrokeshire Coast Harvey map, or the cicerone guide book for Pembrokeshire Coast Path. 
Drop Bags & Transport of Kit
One waterproof dry bag of 25s litre or less will be transported to the mid-day support point and one waterproof dry bag of 79 litres or less to the overnight camp on each day. Drop bags should be heavy duty, waterproof dry bags as they will be stored outside even when wet. They must include all your kit and there should be nothing attached or hanging off. 
Food
Competitors must bring food for the duration of the event.  This would include food for evening meals on and breakfast for duration of the week.  Hot water will be available at each of the overnight camps but this will be limmitted so you may also want to bring a small stove (for example a jetboil).  In addition to this you are able to purchase food from the many shops and cafes as you find them along the route.  Water will be available at each mid-day support point and at the overnight camps.
Kit
Compulsory 
This MUST be carried at all times and will be checked at registration before you receive your race number. (NO KIT = NO NUMBER!)
waterproof jacket, water proof trousers, upper body long sleeve base layer or thermal (warm) top, warm hat, gloves, torch (emergency type is fine), whistle, compass (which can take a bearing, please note: compass on a watch or phone is not acceptable), suitable footwear, foil survival blanket or foil bivy bag, first aid kit (to include: blister plasters, sterile dressing and bandage or tape), mobile phone, map and instructions, water bottle 1 litre minimum,  appropriate food for the event duration.
Advisory / Optional
Thermal and or fleece top (in addition to compulsory long sleeve top), sun cream, lower body base layer or trousers, hydration tablets, money, sunglasses, GPS. 
Mandatory Overnight Kit
The following kit must be included in participant’s overnight bag .
Sleeping mat ,sleeping bag (3 seasons recommended), tent (can share with another participant), change of clothes, plate/bowl, mug, knife, fork and spoon, food for the event (2 evening meals; 2 breakfasts; running food/energy products), personal first aid kit (includes plasters, at least 5 Compeed or similar, zinc oxide tape - at least 3 metres, antiseptic cream,  sterile cotton swabs and painkillers), torch and spare batteries, means of cooking any hot food (Jetboil, stove or similar).
Additional Overnight Kit
An insulated/warm jacket, travel pillow, spare running clothes, wash kit, towel, ear plugs, anti-chaffing ointment, wallet, credit card/ cash, insect repellent.
Coach Transport, Accommodation and Car Parking  
There will be coach transport from the finish in St Dogmaels to the start in Dale. This will be on the morning of the race leaving St Dogmaels at 0545. There will be an additional pick up in Cardigan at 0555.
It is your choice where you stay on the Tuesday night and whether you use the bus service provided, but you must attend the briefing and registration in Amroth on the Wednesday morning.  There are numerous parking facilities in both St Dogmaels and Cardigan, the majority of which have a ‘weekly’ pay and display option for £9.  We will detail the best ones in the pre-event notes.
Entry Details
Entries open on Friday 1st August 2017. 
The price of the Pembrokeshire 180 is £270 before the 1st of September or £320 after the 1st of September 2017.
There are 100 places for the race in 2018.
All entries are via the sientries online entry system at the following link.
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