Mar | 2:27:00 | Virgin London Marathon | 1.3 | -1.7 | 28 Apr 19 | + |
HM | 73:17 | Cambridge Half Marathon | 0.4 | 1.4 | 8 Mar 20 | + |
10000 | 32:58.4 | Essex County 10,000m Championships | 1.5 | 0.0 | 10 Jul 19 | + |
10K | 32:23 | Vitality London 10,000 | 0.9 | 0.0 | 27 May 19 | + |
HM | 70:25 | Cambridge Half Marathon | 0.7 | -1.7 | 3 Mar 19 | + |
HM | 77:40 | Pleshey & Essex Half Marathon | 1.2 | 2.7 | 15 Sep 19 | |
parkrun | 17:29 | Felixstowe parkrun # 98 | 1.8 | 3.4 | 22 Feb 20 | |
5000 | 15:33.2 | Essex 5000m Championships | 0.4 | 0.5 | 12 Jun 19 | |
1500 | 4:24.57 | British Athletics League Division Premiership | 0.8 | 1.5 | 3 Aug 19 | |
parkrun | 16:20 | Felixstowe parkrun # 51 | 1.2 | 1.1 | 30 Mar 19 | |
Mar | 2:32:41 | Frankfurt Marathon | 0.4 | -1.1 | 28 Oct 18 | |
parkrun | 16:43 | Felixstowe parkrun # 53 | 1.8 | 1.3 | 13 Apr 19 | |
parkrun | 16:13 | Felixstowe parkrun # 38 | 1.5 | -0.5 | 1 Jan 19 | |
10K | 35:32 | Essex County U17 / U20 / Senior Championships | 2.6 | 0.3 | 5 Jan 19 | |
parkrun | 17:24 | Great Dunmow parkrun # 32 | 2.8 | 0.9 | 24 Nov 18 | |
10K | 33:38 | Southend 10K Classic | 0.5 | -0.3 | 7 Oct 18 | |
10000 | 33:25.9 | Essex County 10,000m Championships | 1.5 | -1.2 | 11 Jul 18 | |
10K | 34:48 | Felsted 10K | 2.1 | -0.3 | 8 Jul 18 | |
10K | 33:37 | Vitality London 10,000 | 1.1 | -0.6 | 28 May 18 | |
HM | 74:54 | Southend Half Marathon | 0.7 | 0.2 | 10 Jun 18 | |
12K | 46:11 | ECCA Saucony English National Championships | 5.9 | -0.6 | 24 Feb 18 | |
parkrun | 16:35 | Chelmsford Central parkrun # 273 | 2.3 | 1.4 | 17 Feb 18 | |
5.38M | 30:00 | ERRA National Men's 12-Stage Relays | 1.6 | 0.3 | 14 Apr 18 | |
parkrun | 16:42 | Felixstowe parkrun # 1 | 1.9 | -0.1 | 7 Apr 18 | |
10K | 33:49 | Salford 10K | 0.3 | 0.4 | 30 Mar 18 | |
5000 | 16:20.8 | Sweatshop Southern Athletics League Division 3N | 2.0 | 1.2 | 19 Aug 17 | |
1500 | 4:27.7 | Sweatshop Southern Athletics League Division 3N | 2.0 | 2.1 | 17 Jun 17 | |
10M | 57:47 | Tarpley 10 | 1.6 | 1.4 | 26 Feb 17 | |
parkrun | 17:45 | Bury St Edmunds parkrun # 205 | 3.0 | 3.3 | 27 May 17 | |
parkrun | 16:57 | Bury St Edmunds parkrun # 196 | 2.2 | 2.3 | 25 Mar 17 | |
12K | 43:13 | Suffolk County Championships | 2.8 | 2.1 | 8 Jan 17 | |
8K | 27:23 | Start Fitness Metropolitan League | 2.9 | 1.0 | 15 Oct 16 | |
parkrun | 16:24 | Bury St Edmunds parkrun # 170 | 2.8 | 0.5 | 1 Oct 16 | |
parkrun | 17:26 | Bury St Edmunds parkrun # 194 | 2.0 | 3.6 | 11 Mar 17 | |
parkrun | 16:27 | Bury St Edmunds parkrun # 167 | 2.8 | 0.6 | 10 Sep 16 | |
10M | 57:44 | Felixstowe Coastal 10 | 1.8 | 1.2 | 25 Sep 16 | |
7M | 39:02 | Stowmarket Striders Scenic 7 | 1.2 | 2.4 | 13 Nov 16 | |
parkrun | 16:14 | Bury St Edmunds parkrun # 171 | 1.4 | 1.5 | 8 Oct 16 | |
8K | 29:40 | Start Fitness Metropolitan League | 3.0 | 3.9 | 3 Dec 16 | |
parkrun | 16:20 | Kesgrave parkrun # 96 | 2.2 | 0.9 | 9 Jul 16 | |
5000 | 15:55.24 | BMC Grand Prix | 0.5 | 1.7 | 23 Jul 16 | |
3000 | 8:30.46 | BUCS Indoor Championships | 0.5 | -1.3 | 21 Feb 16 | |
3000 | 8:32.08 | BUCS Indoor Championships | 0.5 | -1.1 | 20 Feb 16 | |
parkrun | 16:33 | Kesgrave parkrun # 94 | 0.8 | 2.8 | 25 Jun 16 | |
12K | 42:01 | Suffolk County Championships | 3.2 | -0.5 | 10 Jan 16 | |
10.2K | 34:37 | BUCS Cross Country Championships | 1.6 | 0.3 | 6 Feb 16 | |
5K | 15:28 | Nos Galan Races | 0.6 | -0.7 | 31 Dec 15 | |
parkrun | 16:48 | Ipswich parkrun # 167 | 4.0 | -1.1 | 5 Dec 15 | |
parkrun | 16:27 | Norwich parkrun # 283 | 2.2 | 0.0 | 16 Jan 16 | |
parkrun | 17:09 | Kesgrave parkrun # 93 | 1.2 | 3.8 | 18 Jun 16 | |
HM | 71:15 | Oxford Half Marathon | 0.9 | -0.5 | 11 Oct 15 | |
HM | 76:46 | Larking Gowen Ipswich Half Marathon | 2.0 | 1.1 | 20 Sep 15 | |
10M | 57:04 | Felixstowe Coastal 10 | 1.4 | 1.4 | 27 Sep 15 | |
1500 | 4:04.23 | Watford Open Graded Meeting | 0.4 | -0.7 | 26 Aug 15 | |
Mile | 4:29.11 | Iffley Festival of Miles | 0.4 | 0.0 | 18 Jul 15 | |
parkrun | 16:15 | Oxford parkrun # 193 | 1.0 | 1.1 | 1 Aug 15 | |
parkrun | 16:38 | Oxford parkrun # 192 | 1.0 | 1.9 | 25 Jul 15 | |
parkrun | 16:27 | Oxford parkrun # 190 | 1.0 | 2.6 | 11 Jul 15 | |
1500 | 4:14.48 | Oxford City AC Open Graded Meeting | 0.6 | 1.8 | 10 Jun 15 | |
HM | 72:13 | Wokingham Half Marathon | 0.4 | 1.6 | 8 Feb 15 | |
5000 | 16:03.3 | Oxford Trinity Cuppers Match | 0.6 | 2.1 | 9 May 15 | |
15K | 54:21 | Chiltern Chase 15K | 1.5 | 3.4 | 7 Jun 15 | |
10K | 32:49 | B&Q Eastleigh 10K | 0.5 | 1.5 | 23 Mar 14 | |
HM | 72:50 | Reading Half Marathon | 0.6 | 1.7 | 2 Mar 14 | |
10K | 33:18 | Chichester Priory 10K | 0.8 | 1.8 | 9 Feb 14 | |
HM | 70:28 | Oxford Half Marathon | 0.5 | 0.6 | 13 Oct 13 | |
3000 | 8:45.68 | Lee Valley Middle Distance Meeting | 0.5 | 0.7 | 4 Dec 13 | |
3000 | 8:58.19 | Cardiff Met Grand Prix (inc South West England Championships) | 0.5 | 1.6 | 12 Jan 14 | |
10000 | 30:59.0 | Biggleswade AC Track Fest | 0.5 | -0.5 | 11 Jul 13 | |
5000 | 14:52.70 | BMC Grand Prix | 0.7 | -0.7 | 30 Jun 13 | |
5.994K | 19:26 | Southern Men's 6-Stage Relays | 1.8 | 0.8 | 22 Sep 13 | |
10K | 31:57 | Bupa London 10,000 (10K) | 1.0 | -0.8 | 27 May 13 | |
10K | 35:46 | Longworth 10K | 3.6 | 1.6 | 15 Sep 13 | |
5000 | 14:53.03 | BMC Grand Prix | 0.0 | -0.9 | 1 Jun 13 | |
5K | 15:18 | Isle of Man Easter Festival 5K Relay | 1.6 | -1.6 | 31 Mar 13 | |
10K | 32:53 | Woodbridge 10K | 0.9 | 0.3 | 19 May 13 | |
10K | 31:59 | Isle of Man Easter Festival 10K | 0.9 | -0.7 | 29 Mar 13 | |
10K | 32:49 | Oxford Town & Gown 10K | 0.4 | 0.7 | 12 May 13 | |
3000 | 8:42.17 | BUCS Indoor Championships | 0.5 | -0.4 | 23 Feb 13 | |
800 | 2:03.67 | Oxford City AC Open Graded Meeting | 0.8 | 0.3 | 8 May 13 | |
3000 | 8:54.69 | BUCS Indoor Championships | 0.5 | 0.4 | 24 Feb 13 | |
HM | 74:59 | City of Norwich Half Marathon | 2.0 | 0.1 | 25 Nov 12 | |
4M | 23:41 | Isle of Man Easter Festival Peel Hill 4 | 4.8 | 1.6 | 30 Mar 13 | |
10K | 32:37 | Andy Reading 10K | 0.6 | 0.3 | 9 Dec 12 | |
5.994K | 19:06 | Southern Men's 6-Stage Road Relays | 1.9 | -0.8 | 23 Sep 12 | |
3000 | 8:41.15 | Watford Graded Open | 0.7 | -1.3 | 27 Jun 12 | |
5000 | 15:24.07 | London Inter-Club Challenge | 0.6 | -0.3 | 7 Jul 12 | |
10000 | 32:22.2 | Hertfordshire County 10,000m Championships | 0.4 | 0.2 | 12 Jul 12 | |
Mile | 4:29.87 | BMC Gold Standard Races (inc Oxford Festival of Miles) | 1.0 | -0.2 | 28 Jul 12 | |
10K | 32:49 | Bupa London 10,000 (10K) | 1.2 | -1.1 | 27 May 12 | |
5M | 25:55 | Kirton Friday 5 | 0.1 | -0.3 | 1 Jun 12 | |
parkrun | 16:13 | Oxford parkrun # 23 | 2.5 | -1.4 | 7 Apr 12 | |
7.664K | 25:20 | SEAA Men's 12-Stage Relay Long Legs | 1.6 | -0.7 | 25 Mar 12 | |
10000 | 32:54.99 | BUCS Championships | 0.2 | 0.0 | 6 May 12 | |
10K | 31:53 | Trafford 10K | 0.0 | -1.0 | 11 Mar 12 | |
5000 | 15:54.7 | Oxford University Trinity Cuppers 2012 | 0.0 | 0.4 | 28 Apr 12 | |
3000 | 8:57.00 | BUCS Indoor Championships | 0.5 | -0.1 | 25 Feb 12 | |
10K | 32:54 | Maylarch Eynsham 10K | 0.7 | -0.8 | 27 Nov 11 | |
5.848K | 19:35 | ERRA National 6 Stage Relays | 1.4 | 0.2 | 15 Oct 11 | |
5.994K | 20:50 | Southern Road Relay Championships | 1.9 | 1.1 | 25 Sep 11 | |
7.978K | 26:23 | Southern Men's 12 Stage Relays (Long Legs) | 1.2 | -0.6 | 27 Mar 11 | |
8.663K | 29:19 | ERRA Men's National 12-stage Relays (Long Legs) | 1.7 | -0.5 | 9 Apr 11 | |
parkrun | 15:55 | Norwich parkrun # 27 | 1.0 | -0.8 | 5 Mar 11 | |
5K | 16:54 | Broadland 5K Series | 0.2 | 2.2 | 24 Aug 11 | |
1500 | 4:08.45 | BUCS Indoor Championships | 0.5 | -1.1 | 19 Feb 11 | |
parkrun | 15:51 | Norwich parkrun # 21 | 1.0 | -1.0 | 22 Jan 11 | |
800 | 2:09.44 | BUCS Indoor Championships | 0.5 | 1.0 | 13 Mar 10 | |
Mile | 4:53.9 | Great Yarmouth Warm Up Meeting | 0.8 | 1.9 | 15 Apr 10 | |
5M | 27:41 | Great Yarmouth 5 Series | 1.4 | 0.6 | 28 Apr 10 | |
5000 | 16:20.7 | Norfolk County Championships | 0.6 | 0.5 | 9 May 10 | |
5M | 26:59 | Great Yarmouth 5 Series | 1.0 | 0.1 | 12 May 10 | |
5000 | 16:19.1 | Southern Men's League Division 1 | 0.6 | 0.5 | 15 May 10 | |
5K | 16:03 | Wroxham 5K Series | 0.4 | 0.1 | 26 May 10 | |
3000 | 9:00.54 | Watford Graded Open | 0.6 | -0.6 | 2 Jun 10 | |
5M | 27:15 | Kirton Friday 5 | 1.0 | 0.4 | 4 Jun 10 | |
1500 | 4:12.99 | Cambridgeshire AA Open | 0.4 | -0.4 | 9 Jun 10 | |
10M | 57:00 | Wymondham Midsummer 10 | 0.2 | 1.0 | 13 Jun 10 | |
5K | 16:21 | Wroxham 5K Series | 0.6 | 0.5 | 23 Jun 10 | |
parkrun | 17:33 | Norwich parkrun # 9 | 1.0 | 2.8 | 2 Oct 10 | |
5.848K | 20:14 | National 6 Stage Relays | 1.4 | 1.5 | 16 Oct 10 | |