10K | 30:35 | Richard Burton 10K | 2.4 | -0.7 | 3 Nov 19 | + |
10K | 29:01 | Telford 10K | 0.4 | -0.4 | 8 Dec 19 | + |
parkrun | 14:42 | Porthcawl parkrun # 349 | 1.9 | -0.1 | 11 Jan 20 | + |
5K | 13:54 | Armagh International Road Races | -0.1 | 0.0 | 13 Feb 20 | + |
10K | 29:27 | Gloucester 10K | 0.5 | 0.0 | 24 Nov 19 | + |
10K | 29:30 | Age UK Leeds Abbey Dash 10K (23m Short) | 0.0 | 0.5 | 27 Oct 19 | |
1500 | 3:52.17 | Welsh Athletics Senior Championships | 0.5 | 0.9 | 25 Jan 20 | |
3000 | 8:18.41 | BUCS Indoor Championships | 0.5 | 1.2 | 16 Feb 20 | |
9.6K | 30:49 | Start Fitness Gwent League (Inc British Athletics Cross Challenge) | 3.0 | 0.5 | 12 Oct 19 | |
3000 | 8:19.79 | BUCS Indoor Championships | 0.5 | 1.3 | 15 Feb 20 | |
3000 | 8:20.42 | British Championships | 0.5 | 1.3 | 22 Feb 20 | |
5000 | 13:57.26 | The 5000m Track Challenge | 0.5 | -0.8 | 27 Jul 19 | |
3000 | 8:12.09 | Cork City Sports International | 1.4 | -0.3 | 14 Aug 19 | |
1500 | 3:53.28 | British Athletics League Division 1 | 1.2 | 0.0 | 6 Jul 19 | |
10K | 30:06 | Brecon Carreg Cardiff Bay 10K | 0.7 | 0.2 | 31 Mar 19 | |
5K | 14:20 | Cardiff Race for Victory 5K | 0.1 | 0.5 | 5 May 19 | |
5M | 24:10 | Glynneath 5 | 0.9 | 0.3 | 26 Dec 18 | |
5K | 14:48 | Podium 5K | 0.7 | 1.0 | 2 Mar 19 | |
parkrun | 14:44 | Cardiff parkrun # 579 | 1.5 | 0.0 | 12 Jan 19 | |
HM | 65:18 | Cardiff Half Marathon | 0.5 | -0.2 | 7 Oct 18 | |
10K | 31:16 | Richard Burton 10K | 2.1 | 0.1 | 4 Nov 18 | |
10K | 30:12 | Telford 10K | 0.3 | 0.7 | 9 Dec 18 | |
5.4K | 16:52 | Welsh Relay Championships | 3.0 | 0.4 | 22 Sep 18 | |
3000 | 8:15.51 | Cork City Sports International | 1.2 | -0.2 | 16 Jul 18 | |
5K | 14:18 | Cardiff Race for Victory 5K (Inc Welsh Championships) | 0.7 | -0.2 | 6 May 18 | |
5K | 14:05 | Armagh International Road Races | 0.3 | -0.7 | 15 Feb 18 | |
5M | 23:54 | Glynneath 5 | 1.1 | -0.6 | 26 Dec 17 | |
3000 | 8:09.42 | IFAM Indoor | 0.5 | -0.3 | 10 Feb 18 | |
10K | 29:40 | Brooks Brighton 10K | 0.4 | -0.8 | 19 Nov 17 | |
10K | 30:22 | Richard Burton 10K | 1.5 | -1.1 | 5 Nov 17 | |
3000 | 8:10.83 | Cardiff Met GP1: Christmas Classic | 0.5 | -0.2 | 10 Dec 17 | |
1500 | 3:56.49 | Welsh Athletics Senior Championships | 0.5 | 0.5 | 27 Jan 18 | |
5.88K | 17:30 | ERRA Men's National 6-Stage Relays | 1.4 | -0.7 | 7 Oct 17 | |
10K | 31:16 | Admiral Swansea Bay 10K | 0.8 | 0.6 | 24 Sep 17 | |
5K | 14:49 | Welsh Relay Championships | 0.4 | 0.5 | 16 Sep 17 | |
10K | 31:20 | North Ayrshire AC 10K | 0.9 | 0.6 | 3 Sep 17 | |
4M | 19:15 | Rose Inn 4 Series | 0.7 | 0.0 | 8 Aug 17 | |
1500 | 3:50.62 | Welsh Senior Championships | 1.0 | -1.0 | 10 Jun 17 | |
1500 | 3:55.79 | BMC Regional Races | 0.5 | 0.3 | 28 Jul 17 | |
1500 | 3:50.40 | BMC Grand Prix | 0.3 | -0.3 | 13 May 17 | |
10K | 30:23 | Trafford 10K | 0.5 | -0.1 | 5 Mar 17 | |
3000 | 8:12.09 | BMC / Glasgow AA Metric Miler Meeting (Inc Scottish 3000m Championships & Glasgow Pole Vault GP) | 0.5 | -0.7 | 4 Jan 17 | |
5M | 24:25 | Glynneath 5 | 0.6 | 0.0 | 26 Dec 16 | |
9.8K | 30:56 | British Athletics Cross Challenge (inc European Trials) | 1.8 | -0.2 | 26 Nov 16 | |
9K | 27:44 | Cross Internacional de Atapuerca | 1.2 | -0.3 | 13 Nov 16 | |
10K | 30:21 | Bank of Scotland Great Scottish 10K | 0.6 | -0.4 | 2 Oct 16 | |
5.88K | 17:24 | ERRA Men's National 6-Stage Relays | 1.1 | -0.8 | 8 Oct 16 | |
10K | 30:47 | Admiral Swansea Bay 10K | 0.8 | -0.1 | 18 Sep 16 | |
parkrun | 15:13 | Porthcawl parkrun # 176 | 1.6 | 0.2 | 13 Aug 16 | |
1M | 4:12 | City of London Mile | 1.1 | -0.3 | 19 Jun 16 | |
3000 | 8:14.65 | BUCS Indoor Championships | 0.5 | 0.0 | 21 Feb 16 | |
10.37K | 36:49 | British Athletics Cross Challenge | 6.0 | 0.3 | 24 Jan 16 | |
10.2K | 32:10 | BUCS Cross Country Championships | 1.6 | 0.4 | 6 Feb 16 | |
3000 | 8:22.71 | BUCS Indoor Championships | 0.5 | 0.6 | 20 Feb 16 | |
9.51K | 31:21 | Results Base Chiltern League (Inc British Cross Challenge and RAF v Oxford University) | 4.3 | -0.6 | 7 Nov 15 | |
9.8K | 31:53 | British Athletics Cross Challenge (inc European Trials & Liverpool & District/Mid Lancs Leagues) | 3.1 | 0.1 | 28 Nov 15 | |
4K | 12:33 | Welsh Relay Championship | 4.8 | -0.3 | 22 Nov 15 | |
10K | 31:10 | Richard Burton 10K | 1.7 | -0.1 | 1 Nov 15 | |
parkrun | 15:48 | Eglinton parkrun # 144 | 3.0 | 0.5 | 19 Dec 15 | |
5K | 15:49 | Pure Gym Great Edinburgh Winter Run 5K | 2.8 | 0.8 | 9 Jan 16 | |
10K | 30:51 | Age UK Leeds Abbey Dash 10K | 1.0 | 0.3 | 15 Nov 15 | |
HM | 69:26 | Lloyds Bank Cardiff Half Marathon | 0.6 | 1.4 | 4 Oct 15 | |
10K | 31:07 | Admiral Swansea Bay 10K | 0.4 | 1.2 | 20 Sep 15 | |
parkrun | 15:24 | Porthcawl parkrun # 125 | 2.0 | 0.6 | 22 Aug 15 | |
10K | 31:09 | Cardiff 10K | 0.3 | 1.3 | 6 Sep 15 | |
1500 | 3:53.80 | BMC Gold Standard Races | 0.6 | 0.3 | 17 Jun 15 | |
10.3K | 34:11 | British Athletics Cross Challenge | 4.4 | -0.6 | 18 Jan 15 | |
3000 | 8:21.37 | BUCS Indoor Championships | 0.5 | 0.5 | 22 Feb 15 | |
9.8K | 30:53 | British Athletics Cross Challenge (inc European Trials) | 1.9 | 0.2 | 29 Nov 14 | |
3000 | 8:31.94 | BUCS Indoor Championships | 0.5 | 1.2 | 21 Feb 15 | |
10K | 30:21 | Cardiff 10K | 0.7 | 0.0 | 7 Sep 14 | |
HM | 68:21 | Cardiff Half Marathon | 0.1 | 1.3 | 5 Oct 14 | |
5000 | 14:27.06 | BMC Grand Prix | 0.5 | -0.1 | 16 Aug 14 | |
5000 | 14:16.38 | BMC Grand Prix | 0.5 | -1.2 | 19 Jul 14 | |
1500 | 3:53.10 | British Athletics League Premiership | 0.8 | 0.0 | 9 Aug 14 | |
1500 | 3:54.81 | British Athletics League Premiership | 0.8 | -0.5 | 7 Jun 14 | |
8.1K | 25:31 | ERRA National Men's 12 Stage Relays | 1.8 | 0.0 | 5 Apr 14 | |
11.06K | 34:33 | Welsh Championships | 1.8 | -0.9 | 15 Feb 14 | |
10.3K | 34:24 | British Athletics Cross Challenge | 3.8 | -0.4 | 19 Jan 14 | |
9K | 31:12 | British Athletics Cross Challenge (inc Northern Ireland Senior Champs) | 5.9 | -0.9 | 4 Jan 14 | |
5K | 14:38 | Armagh International Road Race | 0.4 | -0.2 | 20 Feb 14 | |
11K | 36:52 | CAU Inter County Championships | 2.6 | 0.8 | 8 Mar 14 | |
9.8K | 30:22 | British Athletics Cross Challenge (inc European Trials) | 1.5 | -0.7 | 23 Nov 13 | |
10.5K | 34:00 | Lotto Cross Cup | 1.8 | 0.4 | 22 Dec 13 | |
5.848K | 17:59 | ERRA Men's National 6-Stage Relays | 1.7 | -0.2 | 12 Oct 13 | |
10K | 31:22 | Admiral Swansea Bay 10K | 0.7 | 0.5 | 22 Sep 13 | |
10K | 31:42 | Cardiff 10K | 0.5 | 1.1 | 8 Sep 13 | |
5K | 15:06 | SSAFA 5K Series | 0.9 | 0.4 | 26 Jun 13 | |
1500 | 4:00.61 | British Athletics League Division 1 | 0.8 | 0.4 | 6 Jul 13 | |
3000 | 8:20.88 | BMC PB Classic | 0.4 | -0.1 | 6 May 13 | |
3000 | 8:22.93 | Alden Invitational | 0.5 | -0.1 | 1 Dec 12 | |
5000 | 14:33.63 | BMC Grand Prix | 0.0 | -0.1 | 21 Jul 12 | |
5000 | 15:06.71 | Aviva England Athletics U20/U23 Championships | 1.4 | 0.0 | 16 Jun 12 | |
5000 | 14:37.14 | BIG EAST Outdoor Championships | 0.6 | -0.3 | 5 May 12 | |
5K | 15:15 | Merthyr Mawr Lane 5K | 1.3 | 0.4 | 30 May 12 | |
3000 | 8:34.59 | Stony Brook Quad Meet | 0.5 | 0.9 | 4 Apr 12 | |
Mile | 4:14.81 | Brown Invitational | 0.2 | 0.4 | 14 Apr 12 | |
5000 | 14:45.43 | BU Terrier Invitational | 0.5 | 0.1 | 28 Jan 12 | |
3000 | 8:26.85 | Valentine Invitational | 0.5 | 0.3 | 11 Feb 12 | |
3000 | 8:32.41 | URI Tribute to Charles Torpey | 0.5 | 0.7 | 4 Feb 12 | |
5000 | 14:43.67 | Aviva U20/U23 Championships (inc European Trials) | 1.0 | -0.5 | 25 Jun 11 | |
5000 | 14:39.93 | BMC Nike Grand Prix | 0.1 | 0.3 | 28 May 11 | |
1500 | 3:58.57 | Welsh Open Senior Championships | 0.7 | 0.3 | 18 Jun 11 | |
5000 | 14:38.17 | Penn Relays | 0.4 | -0.1 | 28 Apr 11 | |
5000 | 14:39.72 | BIG EAST Outdoor Championships | 0.4 | 0.0 | 8 May 11 | |
6.8K | 22:48 | McCain UK Cross Challenge | 5.4 | -0.9 | 16 Jan 11 | |
5000 | 14:39.85 | Big East Indoor Championships | 0.5 | -0.1 | 19 Feb 11 | |
5000 | 14:47.28 | BU Terrier Invitational | 0.5 | 0.2 | 29 Jan 11 | |
3000 | 8:32.16 | New England Indoor Championships | 0.5 | 0.7 | 26 Feb 11 | |
3000 | 8:26.45 | BU Valentine Invitational | 0.5 | 0.3 | 12 Feb 11 | |
5000 | 14:30.13 | BMC Nike Grand Prix | 0.4 | -1.2 | 10 Jul 10 | |
5000 | 14:51.26 | Aviva England U23 and U20 World Trials Championships | 0.7 | 0.1 | 19 Jun 10 | |
1500 | 4:01.92 | Aviva Welsh Schools' Championships | 1.4 | 0.1 | 3 Jul 10 | |
1500 | 4:00.78 | Welsh Senior Championships | 1.5 | -0.2 | 12 Jun 10 | |
1500 | 3:55.49 | BMC Nike Grand Prix | 0.4 | 0.2 | 29 May 10 | |
6.5K | 20:38 | McCain UK Cross Challenge | 1.0 | 1.6 | 17 Jan 10 | |
5.6K | 19:00 | McCain UK Cross Challenge | 4.0 | 1.3 | 23 Jan 10 | |
8K | 28:03 | McCain UK Cross Challenge inc World Trials & CAU Inter County Championships | 2.7 | 3.2 | 13 Mar 10 | |
3M | 15:16 | Virgin London Mini Marathon | 1.8 | 2.1 | 25 Apr 10 | |
800 | 1:58.74 | BMC PB Classic | 0.9 | 0.0 | 3 May 10 | |
800 | 1:57.99 | BMC PB Classic | 0.3 | 0.4 | 22 May 10 | |
5K | 15:25 | Merthyr Mawr Lane 5K | 1.0 | 1.1 | 26 May 10 | |
1500 | 4:16.35 | Welsh Senior Championships | 1.5 | 2.1 | 12 Jun 10 | |