R3 Lass for Races

Fight R3 Lass minus faster BC3: +42s
Kill R3 encounter: +17.5s

+59.5s

Moon Rocket at 16: -24.5s
Use 1-2 Potions before rocket: -7.5s
HA PP saving: -5s
L19 Caterpie: -0.5s
46 Attack for L14 Pidgey: -1s
46 Attack for Ekans: -1s
L20 for Zubat: -1s
L21 for 2nd Zubat: -1s
Thrash for Pidgey and Oddish: -3s
70 Special for Tower Golbat: -1s

-45.5s

For races
Moon Rocket save: -6.2s
Playing very safe during moon rocket fight: - ~3-5(probably more)
Must do entr moon manip: +0.5s
Candy 21->22: -1s
MP PP is never a problem so more center skips: - ~3-5

- ~16.7

Note that all this is based on exarions numbers which for the most part are rough estimates