| 5000 | 14:14.81 | Bryan Clay Invitational | 0.2 | -0.2 | 17 Apr 25 | +1 |
| 10000 | 30:02.85 | Texas Relays | 0.6 | -0.2 | 27 Mar 25 | +2 |
| 5000 | 14:15.31 | Boston University David Hemery Valentine Invitational | 0.5 | -0.5 | 14 Feb 25 | +3 |
| 1500 | 3:52.83 | Pacific Coast Invitational | 0.6 | 0.2 | 17 Apr 25 | +4 |
| 5000 | 14:27.83 | Southland Conference Indoor Championships | 0.5 | 0.0 | 2 Mar 25 | +5 |
| 1500 | 3:55.50 | Alumni Muster Invitational | 0.8 | 0.4 | 3 May 25 | |
| 3000 | 8:19.70 | Southland Conference Indoor Championships | 0.5 | 0.4 | 3 Mar 25 | |
| 10K | 31:07 | NCAA Division I South Central Region Cross Country Championships | 1.6 | 0.0 | 15 Nov 24 | |
| Mile | 4:10.22 | Robert Platt Invitational | 0.5 | 0.1 | 31 Jan 25 | |
| 5000 | 14:47.34 | Southland Conference Outdoor Track & Field Championships | | 1.3 | 17 May 25 | |
| 3000 | 8:23.10 | Robert Platt Invitational | 0.5 | 0.7 | 1 Feb 25 | |
| 3000 | 8:19.42 | Leonard Hilton Memorial Invitational | 0.5 | 0.4 | 10 Jan 25 | |
| 8K | 23:42 | Arturo Barrios Invitational | 0.4 | 0.0 | 18 Oct 24 | |
| 10000 | 31:05.06 | Southland Conference Outdoor Track & Field Championships | | 1.6 | 15 May 25 | |
| 8K | 25:30 | SLC Cross Country Championships | 2.8 | 0.1 | 1 Nov 24 | |
| 5000 | 14:16.58 | Wimbledon 5000m Festival Night | 0.3 | -0.2 | 3 Aug 24 | |
| 8K | 25:33 | Cowboy Jamboree | 1.0 | 2.0 | 28 Sep 24 | |
| 5000 | 14:15.19 | BMC Grand Prix - World Athletics Challenger | 0.3 | -0.4 | 8 Jun 24 | |
| 3000 | 8:24.06 | BMC Grand Prix - World Athletics Challenger | 0.9 | 0.3 | 6 Jul 24 | |
| 10K | 31:38 | Brecon Carreg Cardiff Bay 10K | 1.7 | 0.4 | 19 May 24 | |
| 5K | 15:23 | Battle For New Orleans XC Opener | 1.0 | 1.6 | 30 Aug 24 | |
| 1500 | 3:56.89 | BMC Regional Races and WA Open | 0.3 | 1.1 | 23 Jul 24 | |
| 1500 | 3:58.16 | Welsh Athletics 106th Senior & U15 Championships | 0.8 | 0.7 | 15 Jun 24 | |
| 5000 | 14:44.50 | BUCS Athletics: Outdoor Championships | 0.8 | 0.2 | 6 May 24 | |
| 1500 | 3:55.93 | BMC Regional Races | 0.3 | 0.9 | 25 Jun 24 | |
| 1500 | 4:00.39 | Welsh Athletics 106th Senior & U15 Championships | 0.8 | 1.1 | 15 Jun 24 | |
| 5K | 14:43 | Bristol Track Club Race Day 3K / 5K | 0.3 | 0.6 | 13 Apr 24 | |
| 5K | 14:44 | Podium Festival 5K | 0.2 | 0.8 | 16 Mar 24 | |
| 1M | 4:24 | Cardiff Summer Series Mile | 0.7 | 1.6 | 26 Apr 24 | |
| 9.15K | 29:31 | The John H Collins Gwent League | 3.7 | -0.8 | 14 Oct 23 | |
| 5K | 15:20 | Armagh International Road Races | 0.4 | 2.0 | 8 Feb 24 | |
| 5K | 14:23 | Asics Home Nations 5K | 0.6 | -0.4 | 12 Aug 23 | |
| 5000 | 14:43.63 | England Athletics U20/U23 Open Championships | 1.2 | -0.2 | 18 Jun 23 | |
| parkrun | 16:00 | Haverfordwest parkrun # 235 | 2.6 | 1.3 | 16 Sep 23 | |
| 3000 | 8:24.62 | BMC Grand Prix - World Athletics Challenger | 0.7 | 0.4 | 29 Jul 23 | |
| 5000 | 14:18.98 | BMC Grand Prix - World Athletics Challenger | 0.4 | -0.7 | 27 May 23 | |
| 2.1K | 5:48 | Pontypridd Park Relays | 0.7 | 0.9 | 30 Aug 23 | |
| 1500 | 3:53.09 | Welsh Senior/U15 Championships | 0.7 | 0.0 | 24 Jun 23 | |
| 1500 | 3:55.04 | BMC Regional Races | 0.9 | 0.0 | 12 Jul 23 | |
| 10000 | 30:20.24 | Loughborough Open inc. BUCS 10000m | 0.5 | -0.3 | 22 Apr 23 | |
| 3000 | 8:21.58 | Loughborough International | 0.7 | -0.1 | 21 May 23 | |
| 5K | 14:27 | Cardiff Race For Victory 5K | 0.4 | -0.5 | 30 Apr 23 | |
| 10K | 30:33 | Brecon Carreg Cardiff Bay 10K | 0.8 | -0.3 | 26 Mar 23 | |
| 3000 | 8:24.61 | BMC Gold Standard Races | 0.7 | 0.1 | 10 May 23 | |
| 5K | 14:45 | Friday Night 5K Under the Lights | 0.3 | 0.3 | 17 Mar 23 | |
| 10.5K | 34:18 | BUCS Cross Country Championships | 2.8 | -0.1 | 4 Feb 23 | |
| 6.89K | 20:36 | Welsh National Championships | 0.5 | -0.1 | 25 Feb 23 | |
| 1500 | 4:07.84 | Welsh Senior/U15 Championships | 0.7 | 2.1 | 24 Jun 23 | |
| 3000 | 8:20.85 | Cardiff Met Grand Prix | 0.5 | 0.0 | 22 Jan 23 | |
| 5K | 14:53 | Nos Galan Races | 1.0 | -0.1 | 31 Dec 22 | |
| 3000 | 8:21.01 | Cardiff Met Grand Prix | 0.5 | 0.0 | 18 Dec 22 | |
| 5.1K | 15:08 | The John H Collins Gwent League | 0.2 | 0.6 | 11 Feb 23 | |
| parkrun | 15:16 | Penallta parkrun # 308 | 1.6 | 0.2 | 24 Dec 22 | |
| 6.7K | 21:18 | British Athletics Cross Challenge (inc Euro Trials, L&D, Red Rose and Mid Lancs leagues) | 2.7 | 0.0 | 26 Nov 22 | |
| parkrun | 15:04 | Cardiff parkrun # 697 | 1.7 | -0.3 | 29 Oct 22 | |
| 7.2K | 22:47 | Chiltern League (Inc British Cross Challenge & Home Countries International & Oxford Uni v RAF) | 2.5 | -0.2 | 12 Nov 22 | |
| 5K | 14:38 | The John H Collins Gwent League | 0.0 | 0.4 | 3 Dec 22 | |
| 6.4K | 19:14 | Cardiff Cross Challenge | 0.8 | 0.0 | 15 Oct 22 | |
| 5K | 14:29 | Asics Home Nations 5K | 0.7 | -0.8 | 20 Aug 22 | |
| 5.6K | 19:49 | The John H Collins Gwent League | 4.4 | 2.6 | 4 Mar 23 | |
| 5000 | 14:31.85 | BMC Gold Standard Races | 0.4 | -0.4 | 6 Jul 22 | |
| 10K | 30:57 | Caerphilly 10K | 1.1 | -0.4 | 15 May 22 | |
| 5000 | 14:42.8 | BMC Regional Races | 1.2 | -0.8 | 25 May 22 | |
| parkrun | 15:08 | Aberbeeg parkrun # 107 | 1.0 | 0.4 | 16 Jul 22 | |
| 1500 | 4:04.8 | UK Youth Development League Upper Midlands S/W Promotion Match | 1.8 | 0.1 | 7 Aug 22 | |
| 1500 | 4:00.53 | Welsh Athletics Junior Championships | 1.1 | 0.1 | 13 Aug 22 | |
| 5K | 14:54 | SSAFA 5K | 0.7 | 0.1 | 22 Jun 22 | |
| 3000 | 8:37.37 | BMC PB Classic | 1.7 | -0.3 | 4 Jun 22 | |
| 5000 | 15:05.38 | Cardiff Open Meeting & Welsh Endurance Championships | 1.0 | 0.3 | 13 Jul 22 | |
| 3000 | 8:48.97 | Welsh Athletics Junior Championships | 1.3 | 1.0 | 14 Aug 22 | |
| 1500 | 4:00.77 | The SETAFA Summer Track Series R3 with College Scholarships USA | 0.4 | 0.9 | 23 Jul 22 | |
| 5K | 14:47 | Bristol Track Club Race Day 5K | 0.7 | -0.5 | 23 Apr 22 | |
| 5K | 14:33 | Cardiff Race For Victory 5K | 0.0 | -0.4 | 1 May 22 | |
| 800 | 1:59.8 | UK Youth Development League Upper Midlands S/W Promotion Match | 0.6 | 0.1 | 7 Aug 22 | |
| 1500 | 3:59.01 | University of Birmingham Track & Field Festival | 0.3 | 0.7 | 9 Jul 22 | |
| 1500 | 4:00.38 | National Athletics League - Premiership | 1.4 | -0.2 | 7 May 22 | |
| 1500 | 3:59.27 | BMC Regional Races | 0.7 | 0.3 | 31 May 22 | |
| 8.5K | 29:36 | CAU Inter County Championships (Inc British Athletics Cross Challenge) | 5.2 | -0.2 | 12 Mar 22 | |
| 1500 | 4:01.76 | Welsh Senior & U15 Championships | 0.7 | 0.7 | 12 Jun 22 | |
| parkrun | 15:14 | Penallta parkrun # 272 | 1.4 | -0.2 | 9 Apr 22 | |
| 7.36K | 24:21 | Welsh National Championships | 3.6 | -0.2 | 26 Feb 22 | |
| 1500 | 4:05.09 | Welsh Senior & U15 Championships | 0.7 | 1.2 | 12 Jun 22 | |
| 10K | 36:18 | BUCS Cross Country Championships | 6.3 | -0.1 | 5 Feb 22 | |
| 3000 | 8:41.16 | BUCS British University Championships | 0.5 | 0.8 | 19 Feb 22 | |
| 5K | 15:00 | Friday Night 5K Under the Lights | 0.2 | 0.5 | 11 Feb 22 | |
| 6K | 19:12 | World Athletics Northern Ireland International | 2.0 | 0.6 | 22 Jan 22 | |
| 3000 | 8:30.83 | Cardiff Met GP 1 'Christmas Classic' | 0.5 | 0.1 | 19 Dec 21 | |
| 5K | 15:05 | The John H Collins Gwent League | 0.8 | 0.1 | 4 Dec 21 | |
| 5000 | 15:02.58 | Welsh Senior Championships (inc. Under 15) | 1.8 | -1.3 | 15 Aug 21 | |
| 10K | 31:27 | Brecon Carreg Cardiff Bay 10K | 0.9 | 0.1 | 26 Sep 21 | |
| 6.7K | 21:04 | British Athletics Cross Challenge (inc Euro Trials, L&D and Mid Lancs Leagues) | 0.8 | 1.0 | 27 Nov 21 | |
| 5K | 14:42 | Cardiff Race for Victory 5K | 0.3 | -0.4 | 29 Aug 21 | |
| 5.9K | 18:53 | Chiltern League (Inc British Athletics Cross Challenge & Oxford Uni Trials) | 1.9 | 0.7 | 13 Nov 21 | |
| 6.4K | 19:41 | British Athletics Cross Challenge (Inc. Gwent League) | 0.2 | 0.9 | 16 Oct 21 | |
| 5000 | 14:43.75 | Manchester International | 0.1 | -0.3 | 18 Aug 21 | |
| 5K | 15:13 | Pembrey 5K | 1.0 | 0.2 | 4 Sep 21 | |
| 5K | 14:58 | The On Bristol Track Club Elite 5K | 0.7 | -0.5 | 22 May 21 | |
| 5.4K | 16:49 | Welsh Road Relay Championships | 1.4 | 0.4 | 11 Sep 21 | |
| 3000 | 8:32.41 | Welsh Junior Championships | 0.8 | -0.4 | 1 Aug 21 | |
| 10K | 31:18 | Speedway 10K | 0.3 | 0.1 | 2 May 21 | |
| 5K | 14:50 | Pembrey 5K | 0.3 | -0.4 | 4 Jul 21 | |
| 5K | 14:57 | South West PB Series 5K | 0.4 | -0.1 | 28 Jul 21 | |
| Mile | 4:22.17 | BMC Festival of Miles inc. Thames Valley Harriers Open Meeting | 0.9 | 0.2 | 22 Aug 21 | |
| 5.745K | 21:06 | Welsh Inter-Regional Championships | 5.6 | 2.3 | 20 Nov 21 | |
| 5.15K | 15:48 | Welsh National Championships | 1.0 | 0.0 | 22 Feb 20 | |
| 10K | 30:56 | Speedway 10K | -0.1 | -0.8 | 19 Jan 20 | |
| 3000 | 8:46.43 | Youth Development League Upper Midlands South/West A | 1.2 | 0.1 | 27 Jun 21 | |
| 3000 | 8:39.76 | Youth Development League Upper Midlands South/West A | 0.6 | 0.3 | 25 Jul 21 | |
| parkrun | 16:13 | Penallta parkrun # 247 | 1.8 | 1.7 | 18 Sep 21 | |
| 1500 | 4:00.91 | Welsh Junior Championships | 0.7 | -0.1 | 31 Jul 21 | |
| parkrun | 16:03 | Penallta parkrun # 238 | 2.9 | -0.2 | 15 Feb 20 | |
| 6K | 21:49 | Welsh Schools Championships | 6.4 | 0.6 | 11 Mar 20 | |
| 3000 | 8:44.59 | BMC PB Classic | 0.6 | 0.6 | 5 Jun 21 | |
| 5K | 15:12 | Welsh Athletics 5K Series | 0.1 | 0.7 | 29 May 21 | |
| 1500 | 4:03.76 | Welsh Athletics Event Specific - Endurance | 0.6 | 0.1 | 26 Jun 21 | |
| parkrun | 16:04 | Penallta parkrun # 235 | 2.4 | 0.4 | 25 Jan 20 | |
| 4.9K | 15:38 | Start Fitness Gwent League | 2.6 | 0.4 | 8 Feb 20 | |
| 5K | 15:14 | Nos Galan Races | 0.8 | -1.2 | 31 Dec 19 | |
| 5000 | 15:42.46 | Welsh Endurance Meeting 1 | 0.8 | 1.2 | 26 May 21 | |
| parkrun | 16:40 | Penallta parkrun # 240 | 2.5 | 1.6 | 29 Feb 20 | |
| 6K | 22:24 | CAU Inter County Championships (Inc British Athletics Cross Challenge) | 6.3 | 1.7 | 7 Mar 20 | |
| 7K | 24:43 | Run Stirling (incl British Athletics Cross Challenge) | 4.8 | -0.1 | 11 Jan 20 | |
| parkrun | 16:08 | Penallta parkrun # 236 | 1.4 | 1.5 | 1 Feb 20 | |
| parkrun | 16:29 | Penallta parkrun # 231 | 2.6 | 0.2 | 1 Jan 20 | |
| parkrun | 16:47 | Penallta parkrun # 229 | 2.6 | 0.5 | 21 Dec 19 | |
| 5.5K | 18:52 | British Athletics Cross Challenge (inc Euro Trials, L&D and Mid Lancs leagues) | 3.5 | 0.2 | 23 Nov 19 | |
| 3.2K | 9:29 | Welsh Relay Championships | 1.6 | -1.2 | 15 Sep 19 | |
| parkrun | 16:17 | Bryn Bach parkrun # 361 | 2.0 | 0.0 | 2 Nov 19 | |
| 5.5K | 18:18 | Start Fitness Gwent League | 2.0 | 0.6 | 7 Dec 19 | |
| 10K | 33:00 | Barry Island 10K | 1.8 | -0.8 | 4 Aug 19 | |
| 5.1K | 15:17 | Start Fitness Gwent League | -1.4 | 0.4 | 9 Nov 19 | |
| 3000 | 8:56.22 | England Athletics U15 / U17 Championships | 1.3 | -0.6 | 1 Sep 19 | |
| 5.56K | 18:15 | Start Fitness Gwent League (Inc British Athletics Cross Challenge) | 1.7 | 0.3 | 12 Oct 19 | |
| 1M | 4:36 | Steve Jones 1 Mile Series | 1.8 | -0.4 | 16 Aug 19 | |
| 3000 | 8:45.24 | SIAB Schools International | 0.4 | -0.7 | 20 Jul 19 | |
| parkrun | 16:34 | Penallta parkrun # 214 | 2.2 | 0.5 | 7 Sep 19 | |
| 3000 | 8:54.12 | Welsh Athletics International | 0.6 | 0.0 | 24 Jul 19 | |
| 3000 | 8:56.07 | Welsh Schools Championships | 1.0 | -0.6 | 6 Jul 19 | |
| 10K | 33:41 | Porthcawl 10K | 1.5 | 0.0 | 7 Jul 19 | |
| 6.6M | 38:45 | Blade Runner 6.6 | 4.2 | 0.2 | 26 Jun 19 | |
| parkrun | 17:25 | Penallta parkrun # 232 | 1.5 | 3.4 | 4 Jan 20 | |
| 10K | 33:22 | Caerphilly 10K | 1.4 | -0.3 | 19 May 19 | |
| 1M | 4:33 | Butetown Mile | 0.4 | 0.6 | 25 Aug 19 | |
| 3000 | 8:59.48 | Welsh Junior Championships | 0.7 | -0.1 | 16 Jun 19 | |
| 3000 | 9:04.18 | UK Youth Development U17/U20 League Division Midland Premier SW | 1.0 | 0.0 | 30 Jun 19 | |
| parkrun | 16:37 | Penallta parkrun # 207 | 2.4 | 0.1 | 13 Jul 19 | |
| parkrun | 17:02 | Penallta parkrun # 211 | 2.2 | 1.5 | 17 Aug 19 | |
| parkrun | 16:15 | Aberbeeg parkrun # 44 | 0.4 | 1.5 | 14 Sep 19 | |
| parkrun | 16:59 | Penallta parkrun # 212 | 2.0 | 1.6 | 24 Aug 19 | |
| 3000 | 9:12.47 | Middle Distance Athletes League | 1.5 | 0.0 | 29 May 19 | |
| parkrun | 16:19 | Penallta parkrun # 202 | 1.4 | 0.4 | 8 Jun 19 | |
| 5K | 15:32 | Cardiff Race for Victory 5K | 0.1 | -0.8 | 5 May 19 | |
| 10K | 32:58 | Brecon Carreg Cardiff Bay 10K | 0.7 | -0.8 | 31 Mar 19 | |
| 1M | 4:41 | Steve Jones 1 Mile Series | 1.7 | 0.0 | 17 May 19 | |
| 1M | 4:40 | Steve Jones 1 Mile Series | 1.0 | 0.6 | 21 Jun 19 | |
| 6K | 18:52 | SIAB Schools International | -0.4 | -0.4 | 23 Mar 19 | |
| 800 | 2:08.18 | Welsh Athletics League | 0.3 | 0.9 | 22 Jun 19 | |
| 5.5K | 18:41 | Start Fitness Gwent League | 2.6 | -0.4 | 2 Mar 19 | |
| parkrun | 16:29 | Aberbeeg parkrun # 20 | 1.2 | 0.2 | 16 Mar 19 | |
| parkrun | 16:30 | Aberbeeg parkrun # 22 | 1.2 | 0.2 | 30 Mar 19 | |
| parkrun | 16:39 | Penallta parkrun # 198 | 1.0 | 1.5 | 11 May 19 | |
| 6K | 20:01 | CAU Inter County Championships (Inc British Athletics Cross Challenge) | 1.6 | -0.2 | 9 Mar 19 | |
| 5.15K | 17:03 | Welsh National Championships | 1.6 | -0.2 | 23 Feb 19 | |
| 3000 | 9:02.08 | Welsh U13 / U15 / U17 / U20 Championships | 0.5 | -0.5 | 3 Feb 19 | |
| parkrun | 16:30 | Aberbeeg parkrun # 23 | 0.8 | 0.7 | 6 Apr 19 | |
| 5.6K | 20:14 | Start Fitness Gwent League | 4.8 | -0.2 | 9 Feb 19 | |
| 3000 | 9:13.0 | East & South Wales Region London Mini Marathon Trials | 0.8 | 0.0 | 23 Jan 19 | |
| 5.02K | 16:39 | Welsh Schools Championships | 1.6 | 0.0 | 13 Feb 19 | |
| parkrun | 16:20 | Aberbeeg parkrun # 16 | 0.4 | 0.6 | 16 Feb 19 | |
| 5K | 20:38 | IAAF International (Inc Home Countries International / British Athletics Cross Challenge) | 10.0 | 0.2 | 19 Jan 19 | |
| parkrun | 16:34 | Aberbeeg parkrun # 10 | 1.6 | -0.1 | 1 Jan 19 | |
| parkrun | 16:23 | Aberbeeg parkrun # 14 | 0.6 | 0.5 | 26 Jan 19 | |
| parkrun | 16:58 | Penallta parkrun # 182 | 2.3 | 0.1 | 12 Jan 19 | |
| 1.2K | 3:28 | Nos Galan Races | 1.8 | 0.0 | 31 Dec 18 | |
| parkrun | 16:58 | Aberbeeg parkrun # 11 | 1.0 | 1.4 | 5 Jan 19 | |
| 5.56K | 18:44 | British Athletics Cross Challenge (Inc. Gwent League) | 1.9 | 0.0 | 13 Oct 18 | |
| 3000 | 9:06.50 | SIAB International | 1.3 | -2.0 | 21 Jul 18 | |
| 5.56K | 23:33 | Start Fitness Gwent League | 10.0 | 1.0 | 2 Dec 18 | |
| 3.2K | 10:08 | Welsh Relay Championships | 1.6 | 0.1 | 22 Sep 18 | |
| 3000 | 9:01.70 | Welsh Athletics International | 0.9 | -1.2 | 25 Jul 18 | |
| 3000 | 9:28.22 | Welsh Inter Regional Championships | 1.9 | -0.1 | 25 Aug 18 | |
| 5.44K | 16:04 | Welsh Inter-Regional Championships | -4.2 | 1.4 | 8 Dec 18 | |
| parkrun | 17:15 | Penallta parkrun # 177 | 1.6 | 1.5 | 15 Dec 18 | |
| parkrun | 16:52 | Penallta parkrun # 170 | 1.2 | 1.0 | 27 Oct 18 | |
| 5.1K | 16:09 | Start Fitness Gwent League (Inc West Wales Championships) | -1.2 | 1.0 | 10 Nov 18 | |
| 5.5K | 18:51 | British Athletics Cross Challenge (inc European Trials, Liverpool & District & Mid Lancs Leagues) | 1.0 | 1.6 | 24 Nov 18 | |
| parkrun | 17:12 | Penallta parkrun # 169 | 1.8 | 1.2 | 20 Oct 18 | |
| 3K | 9:31 | Cardiff Festival of Running 3K | 1.1 | 0.8 | 6 Oct 18 | |
| 3000 | 9:21.66 | UK Youth Development U17/U20 League Midland Regional Final | 1.3 | 0.0 | 29 Jul 18 | |
| 3000 | 9:16.37 | Welsh Schools Championships | 1.3 | -1.7 | 7 Jul 18 | |
| 10K | 35:45 | Barry Island 10K | 2.2 | 0.7 | 5 Aug 18 | |
| parkrun | 17:28 | Penallta parkrun # 171 | 1.6 | 1.9 | 3 Nov 18 | |
| parkrun | 18:07 | Penallta parkrun # 178 | 2.0 | 3.0 | 22 Dec 18 | |
| 1500 | 4:19.91 | Welsh Athletics Endurance Open | 0.6 | 0.3 | 1 Aug 18 | |
| 3000 | 9:22.77 | UK Youth Development U17/U20 League Division Midland Premier SW | 0.4 | -0.6 | 1 Jul 18 | |
| 10K | 34:04 | Torfaen Mic Morris 10K | -1.9 | 3.0 | 16 Sep 18 | |
| 1M | 4:48 | Steve Jones 1 Mile series | 1.2 | -1.0 | 22 Jun 18 | |
| 1500 | 4:24.61 | Welsh Schools NASUWT Cup & Plate Finals | 0.8 | -0.2 | 11 Jul 18 | |
| parkrun | 17:25 | Penallta parkrun # 151 | 2.0 | -0.2 | 16 Jun 18 | |
| 3000 | 9:26.20 | UK Youth Development U17/U20 League Division Midland Premier SW | 0.6 | -0.6 | 27 May 18 | |
| 5K | 16:37 | Cardiff Race for Victory 5K (Inc Welsh Championships) | 0.7 | -0.8 | 6 May 18 | |
| parkrun | 17:37 | Penallta parkrun # 159 | 1.4 | 2.5 | 11 Aug 18 | |
| 5K | 17:16 | SSAFA 5K | 1.4 | 0.0 | 23 May 18 | |
| parkrun | 17:35 | Penallta parkrun # 152 | 1.4 | 0.8 | 23 Jun 18 | |
| 3000 | 9:38.17 | South / East Wales Regional Championships | 0.9 | -0.2 | 12 May 18 | |
| 2K | 6:14 | Caerphilly 2K | 1.0 | -0.1 | 20 May 18 | |
| 5.05K | 17:36 | Welsh Schools' Championships | 2.8 | -1.2 | 7 Mar 18 | |
| 4.34K | 13:21 | Welsh National Championships | -0.8 | -1.1 | 24 Feb 18 | |
| 3M | 16:20 | Virgin London Mini Marathon | 1.5 | -0.1 | 22 Apr 18 | |
| 1500 | 4:34.04 | UK Youth Development U17/U20 League Division Midland Premier SW | 1.6 | -0.5 | 29 Apr 18 | |
| 6K | 21:28 | SIAB Schools International (Inc Home Countries International) | 2.6 | -0.4 | 24 Mar 18 | |
| 1M | 4:58 | Steve Jones 1 mile series | 1.0 | 0.5 | 18 May 18 | |
| 3.6K | 14:12 | Start Fitness Gwent League | 9.2 | -0.9 | 10 Feb 18 | |
| parkrun | 17:32 | Pontypool parkrun # 215 | 2.8 | -0.9 | 3 Feb 18 | |
| parkrun | 18:23 | Penallta parkrun # 138 | 3.2 | 0.5 | 17 Mar 18 | |
| parkrun | 18:12 | Penallta parkrun # 144 | 1.6 | 1.7 | 28 Apr 18 | |
| parkrun | 18:19 | Penallta parkrun # 147 | 1.2 | 2.5 | 19 May 18 | |
| 1.2K | 3:37 | Nos Galan Races | 2.2 | -0.6 | 31 Dec 17 | |
| 1500 | 4:26.57 | Welsh Athletics Junior Open (Inc. South & East Wales Regional Championships) | 0.5 | -0.5 | 6 Jan 18 | |
| parkrun | 17:43 | Pontypool parkrun # 212 | 2.2 | 0.1 | 13 Jan 18 | |
| 3.6K | 12:00 | Start Fitness Gwent League | 1.6 | -0.1 | 3 Dec 17 | |
| parkrun | 18:14 | Penallta parkrun # 143 | 0.4 | 3.0 | 21 Apr 18 | |
| 3K | 10:44 | British Athletics Cross Challenge (inc European Trials, Liverpool & District League & Mid Lancs League) | 4.2 | 0.6 | 25 Nov 17 | |
| 3.2K | 9:55 | Start Fitness Gwent League (inc South & West Wales Championships & BA Cross Challenge) | -0.8 | -0.1 | 14 Oct 17 | |
| parkrun | 17:56 | Penallta parkrun # 126 | 1.8 | 1.0 | 2 Dec 17 | |
| 1M | 5:03 | Cardiff Half Marathon Festival of Running Miles (inc Welsh & British Masters Championships) | 2.1 | -0.2 | 30 Sep 17 | |
| 3.6K | 12:41 | Start Fitness Gwent League | 2.8 | 0.9 | 11 Nov 17 | |
| parkrun | 18:09 | Penallta parkrun # 122 | 2.0 | 1.2 | 4 Nov 17 | |
| parkrun | 17:51 | Penallta parkrun # 118 | 1.4 | 1.2 | 7 Oct 17 | |
| parkrun | 18:32 | Newport parkrun # 354 | 1.2 | 2.9 | 16 Dec 17 | |
| 5K | 16:57 | SSAFA 5K | 1.2 | -0.6 | 24 May 17 | |
| 3000 | 9:34.34 | East / South Wales Regional Championships | 1.4 | -1.1 | 14 May 17 | |
| 3000 | 9:34.82 | Welsh Athletics International | 0.4 | 0.0 | 12 Jul 17 | |
| 4.5K | 20:34 | CAU Inter County Championships (Inc British Athletics Cross Challenge) | 10.0 | 4.0 | 10 Mar 18 | |
| 1500 | 4:32.90 | Welsh U15 League Division East | 0.9 | 0.0 | 22 Jul 17 | |
| 1500 | 4:43.30 | Les Davies Club Challenge Match | 1.7 | 0.6 | 9 Sep 17 | |
| parkrun | 18:55 | Penallta parkrun # 132 | 1.2 | 3.7 | 27 Jan 18 | |
| 3K | 10:13 | Admiral Swansea Bay Junior 3K | 1.0 | 1.8 | 24 Sep 17 | |
| parkrun | 18:50 | Chipping Sodbury parkrun # 186 | 2.2 | 2.5 | 28 Oct 17 | |
| parkrun | 19:30 | Pontypool parkrun # 201 | 3.6 | 2.5 | 21 Oct 17 | |
| 1500 | 4:30.35 | Welsh Championships | 1.0 | -0.5 | 9 Jun 17 | |
| 5K | 16:41 | Cardiff Race for Victory 5K (Inc Welsh Championships) | 0.3 | -1.2 | 30 Apr 17 | |
| parkrun | 19:59 | Penallta parkrun # 140 | 1.8 | 5.3 | 31 Mar 18 | |
| 1500 | 4:35.75 | Welsh Schools Championships | 0.8 | 0.5 | 1 Jul 17 | |
| 1500 | 4:26.9 | UK Youth Development U13/U15 League Division Midland South/West 1B | 0.0 | 0.1 | 20 May 17 | |
| parkrun | 18:31 | Bryn Bach parkrun # 250 | 2.4 | 1.6 | 29 Jul 17 | |
| parkrun | 18:06 | Pontypool parkrun # 183 | 2.5 | 0.6 | 3 Jun 17 | |
| 1500 | 4:37.44 | UK Youth Development U13/U15 League Division Midland South/West 1B | 0.9 | 0.6 | 18 Jun 17 | |
| parkrun | 19:36 | Cwmbran parkrun # 75 | 2.5 | 3.8 | 9 Dec 17 | |
| 1500 | 4:37.68 | Welsh U15 League Division East | 0.5 | 1.1 | 8 Jul 17 | |
| parkrun | 18:17 | Penallta parkrun # 103 | 1.8 | 1.7 | 24 Jun 17 | |
| 1500 | 4:36.98 | Welsh U15 League Division East | 0.5 | 1.0 | 27 May 17 | |
| 3000 | 9:42.42 | Welsh Athletics International | 0.5 | -1.3 | 5 Mar 17 | |
| 4.61K | 16:00 | SIAB Schools International (Inc Home Countries International) | 1.6 | 0.0 | 25 Mar 17 | |
| 1500 | 4:34.3 | UK Youth Development U13/U15 League Division Midland South/West 1B | 0.2 | 0.0 | 22 Apr 17 | |
| parkrun | 19:58 | Penallta parkrun # 127 | 1.6 | 5.5 | 23 Dec 17 | |
| 1500 | 4:41.05 | Welsh U15 League Division East | 1.0 | 0.2 | 29 Apr 17 | |
| 4.13K | 14:44 | Welsh Schools' Championships | 2.8 | 0.2 | 18 Mar 17 | |
| parkrun | 17:48 | Penallta parkrun # 93 | 1.4 | 0.2 | 15 Apr 17 | |
| parkrun | 17:53 | Bryn Bach parkrun # 234 | 1.4 | 0.4 | 1 Apr 17 | |
| 1M | 8:38 | Mynyddislwyn Murder Mile | 10.0 | 17.7 | 2 Aug 19 | |
| parkrun | 17:57 | Penallta parkrun # 82 | 2.4 | -2.3 | 28 Jan 17 | |
| parkrun | 18:42 | Bryn Bach parkrun # 248 | 1.2 | 3.2 | 15 Jul 17 | |
| 4.29K | 17:15 | British Athletics Cross Challenge | 7.2 | -1.2 | 22 Jan 17 | |
| 4.5K | 17:29 | CAU Inter County Championships (Inc British Athletics Cross Challenge) | 5.0 | 1.2 | 11 Mar 17 | |
| parkrun | 19:55 | Penallta parkrun # 115 | 1.0 | 6.0 | 16 Sep 17 | |
| 4.34K | 15:34 | Welsh National Championships | 1.4 | -0.1 | 25 Feb 17 | |
| 3.6K | 12:54 | Start Fitness Gwent League | 1.8 | -0.1 | 4 Mar 17 | |
| 4.15K | 15:27 | WSAA Inter Schools' Championships | 4.4 | -1.5 | 26 Nov 16 | |
| parkrun | 18:55 | Cwmbran parkrun # 34 | 2.2 | 0.0 | 18 Feb 17 | |
| 4.44K | 14:52 | Welsh Inter-Regional Championships | -0.3 | -1.2 | 10 Dec 16 | |
| 1.2K | 3:42 | Nos Galan Races | 1.0 | -0.2 | 31 Dec 16 | |
| 1500 | 4:40.91 | Welsh Athletics Junior Open (Inc South & East Wales Regional & South West England Championships) | 0.5 | -0.2 | 8 Jan 17 | |
| parkrun | 18:52 | Cwmbran parkrun # 33 | 2.0 | 0.1 | 11 Feb 17 | |
| 4.4K | 14:46 | Start Fitness Gwent League | | -1.4 | 16 Oct 16 | |
| parkrun | 18:36 | Penallta parkrun # 77 | 1.6 | -0.1 | 24 Dec 16 | |
| parkrun | 18:03 | Penallta parkrun # 70 | 1.4 | -1.0 | 5 Nov 16 | |
| parkrun | 18:16 | Penallta parkrun # 76 | 0.8 | 0.0 | 17 Dec 16 | |
| 3K | 10:10 | Admiral Swansea Bay Junior 3K | 1.2 | -0.2 | 18 Sep 16 | |
| 4.3K | 15:01 | Start Fitness Gwent League | 0.4 | -0.2 | 3 Dec 16 | |
| parkrun | 17:53 | Penallta parkrun # 68 | 0.6 | -0.7 | 22 Oct 16 | |
| parkrun | 18:54 | Penallta parkrun # 72 | 1.8 | 0.4 | 19 Nov 16 | |
| 1500 | 4:38.51 | Welsh Inter Regional Championships | 0.6 | -1.0 | 27 Aug 16 | |
| 3.6K | 12:46 | Start Fitness Gwent League | 1.3 | 0.0 | 12 Nov 16 | |
| parkrun | 18:21 | Penallta parkrun # 67 | 1.4 | -0.5 | 15 Oct 16 | |
| parkrun | 18:33 | Penallta parkrun # 69 | 1.2 | 0.2 | 29 Oct 16 | |
| parkrun | 18:13 | Penallta parkrun # 61 | 1.4 | -0.7 | 3 Sep 16 | |
| parkrun | 18:15 | Penallta parkrun # 56 | 1.8 | -1.1 | 30 Jul 16 | |
| 1M | 5:19 | Cardiff Half Marathon Festival of Running Miles (inc Welsh & British Masters Championships) | 1.8 | 0.5 | 1 Oct 16 | |
| parkrun | 18:24 | Penallta parkrun # 66 | 0.8 | 0.2 | 8 Oct 16 | |
| parkrun | 18:46 | Bideford parkrun # 26 | 1.5 | 0.3 | 24 Sep 16 | |
| 1500 | 4:48.91 | Welsh U15 League Final | 1.0 | 0.0 | 21 Aug 16 | |
| 1500 | 4:48.26 | Welsh U13 / U15 / U17 / U20 Championships | 0.9 | 0.0 | 13 Aug 16 | |
| parkrun | 18:27 | Penallta parkrun # 57 | 1.0 | 0.2 | 6 Aug 16 | |
| 1500 | 4:48.77 | Les Davies Club Challenge | 0.3 | 0.7 | 23 Jul 16 | |
| 5K | 17:55 | Cardiff Race for Victory 5K | 0.6 | -2.0 | 1 May 16 | |
| 1500 | 4:41.51 | South & East Wales Regional Championships | 0.2 | -0.8 | 14 May 16 | |
| 1500 | 4:49.59 | Welsh U15 League Division East | 0.8 | 0.3 | 5 Jun 16 | |
| 5K | 18:51 | SSAFA 5K | 0.8 | 1.2 | 20 Jul 16 | |
| 1500 | 4:49.9 | Welsh U15 League Division East | 0.7 | -0.7 | 30 Apr 16 | |
| parkrun | 18:34 | Penallta parkrun # 42 | 1.0 | -1.4 | 23 Apr 16 | |
| parkrun | 19:11 | Penallta parkrun # 48 | 1.6 | 1.1 | 4 Jun 16 | |
| 1M | 9:01 | Mynyddislwyn Murder Mile | 10.0 | 18.4 | 3 Aug 18 | |
| parkrun | 18:44 | Penallta parkrun # 37 | 1.0 | -3.5 | 19 Mar 16 | |
| 1500 | 4:50.0 | Newport Harriers Club Championships | 0.2 | -1.4 | 14 Apr 16 | |
| parkrun | 18:55 | Penallta parkrun # 40 | 1.0 | -0.6 | 9 Apr 16 | |
| parkrun | 19:39 | Burnham and Highbridge parkrun # 52 | 1.4 | 2.3 | 11 Jun 16 | |
| parkrun | 19:39 | Newport parkrun # 270 | 1.8 | 1.9 | 7 May 16 | |
| 2.8K | 10:37 | Gwent League | 3.0 | -0.8 | 5 Mar 16 | |
| 3.12K | 12:48 | Welsh National Championships | 5.8 | -0.7 | 27 Feb 16 | |
| parkrun | 19:51 | Bryn Bach parkrun # 187 | 1.0 | 1.3 | 16 Apr 16 | |
| 1.2K | 4:01 | Nos Galan Races | 2.0 | -1.8 | 31 Dec 15 | |
| parkrun | 20:14 | Penallta parkrun # 33 | 2.0 | -1.3 | 20 Feb 16 | |
| 3K | 12:40 | CAU Inter County Championships (Inc British Athletics Cross Challenge) | 6.0 | 0.5 | 12 Mar 16 | |
| parkrun | 21:14 | Penallta parkrun # 51 | 1.8 | 5.1 | 25 Jun 16 | |
| 1500 | 5:07.36 | Welsh U13 / U15 / U17 / U20 Championships | 0.5 | -0.1 | 17 Jan 16 | |
| 1500 | 5:04.65 | Welsh Athletics Junior Open | 0.5 | -0.8 | 9 Jan 16 | |
| 2.95K | 12:03 | British Athletics Cross Challenge | 4.4 | 0.7 | 24 Jan 16 | |
| parkrun | 20:25 | Pontypool parkrun # 116 | 1.5 | -0.4 | 30 Jan 16 | |
| 2.37K | 8:34 | Gwent League | 1.4 | -1.0 | 8 Nov 15 | |
| parkrun | 20:00 | Penallta parkrun # 18 | 2.0 | -1.8 | 31 Oct 15 | |
| parkrun | 20:45 | Bryn Bach parkrun # 177 | 2.0 | -0.3 | 6 Feb 16 | |
| 1500 | 5:23.85 | East & South Wales / South West England U13/U15/U17 Championships | 0.5 | 0.0 | 3 Jan 15 | |
| 1500 | 5:22.90 | Welsh U13 / U17 / Senior Championships | 0.5 | -0.6 | 25 Jan 15 | |
| 800 | 2:48.7 | Swansea Open | 0.0 | 2.6 | 25 Mar 15 | |
| 1500 | 5:20.25 | Welsh U15 League Division East | 0.6 | -0.9 | 9 May 15 | |
| 1500 | 5:06.98 | South & East Wales Regional Championships | 0.0 | -1.7 | 23 May 15 | |
| 1500 | 5:16.56 | Welsh U15 League Division East | 0.8 | 0.5 | 6 Jun 15 | |
| 1500 | 5:19.88 | Welsh Championships | 0.4 | 1.3 | 28 Jun 15 | |
| 1500 | 5:34.0 | Welsh U15 League Division East | 0.7 | 2.8 | 12 Jul 15 | |
| 1500 | 5:35.75 | Welsh U15 League Plate Final | 0.8 | 2.9 | 22 Aug 15 | |
| 1500 | 5:15.3 | Les Davies Club Challenge | 0.8 | 0.3 | 5 Sep 15 | |
| parkrun | 21:04 | Penallta parkrun # 13 | 1.0 | 0.0 | 19 Sep 15 | |
| parkrun | 20:39 | Penallta parkrun # 14 | 1.0 | -1.8 | 26 Sep 15 | |
| 1M | 5:38 | Lloyds Bank Festival of Running Mile (Inc Welsh and British Masters Championships) | 1.5 | -0.7 | 3 Oct 15 | |
| parkrun | 19:54 | Penallta parkrun # 16 | 1.0 | -2.5 | 10 Oct 15 | |
| 2.5K | 9:19 | Gwent League | | 1.5 | 11 Oct 15 | |
| parkrun | 20:16 | Pontypool parkrun # 100 | 1.0 | -0.2 | 17 Oct 15 | |
| parkrun | 20:13 | Penallta parkrun # 17 | 1.0 | -0.3 | 24 Oct 15 | |
| parkrun | 20:39 | Penallta parkrun # 20 | 1.0 | 0.5 | 14 Nov 15 | |
| parkrun | 21:17 | Penallta parkrun # 21 | 2.5 | 0.3 | 21 Nov 15 | |
| 2.21K | 8:36 | Welsh Inter-Regional Championships | 3.4 | 0.4 | 12 Dec 15 | |
| parkrun | 20:41 | Penallta parkrun # 25 | 1.0 | 0.6 | 19 Dec 15 | |
| parkrun | 21:03 | Penallta parkrun # 26 | 1.0 | 1.3 | 26 Dec 15 | |
| parkrun | 22:22 | Penallta parkrun # 27 | 2.0 | 2.9 | 2 Jan 16 | |
| 4K | 17:45 | Welsh Schools National Championships | 1.0 | 5.1 | 10 Feb 16 | |
| 2.31K | 9:27 | Gwent League | 2.0 | 4.0 | 13 Feb 16 | |