| parkrun | 16:07 | Cardiff parkrun # 749 | 3.0 | -1.5 | 18 Nov 23 | +1 |
| parkrun | 16:05 | Cardiff parkrun # 748 | 2.1 | -0.7 | 4 Nov 23 | +2 |
| 800 | 1:59.79 | European Masters Athletics Championships | 0.5 | -0.4 | 28 Sep 23 | +3 |
| 800 | 2:01.68 | Avon/Yate AC Masters Open | 1.3 | -0.7 | 12 Aug 23 | +4 |
| 800 | 1:59.3 | BMAF - British Masters AF Track & Field Championships | 0.6 | -0.7 | 2 Sep 23 | +5 |
| 1500 | 4:09.62 | BMAF - British Masters AF Track & Field Championships | 1.4 | -0.6 | 2 Sep 23 | |
| parkrun | 15:43 | Cardiff parkrun # 729 | 1.7 | -1.1 | 17 Jun 23 | |
| parkrun | 16:47 | Aberfields parkrun # 8 | 3.2 | -0.2 | 7 Oct 23 | |
| 7.7M | 42:11 | Welsh Castles Relay | 2.2 | -0.6 | 11 Jun 23 | |
| 5K | 15:31 | Mid Cheshire 5K | 0.3 | -0.2 | 25 Aug 23 | |
| parkrun | 16:00 | Cardiff parkrun # 732 | 1.7 | -0.5 | 15 Jul 23 | |
| parkrun | 16:16 | Cardiff parkrun # 747 | 1.7 | 0.1 | 28 Oct 23 | |
| 800 | 2:01.79 | BMC Regional Races | 0.6 | 0.0 | 29 Aug 23 | |
| parkrun | 15:57 | Grangemoor parkrun # 315 | 2.4 | -1.3 | 27 May 23 | |
| 10K | 32:59 | Porthcawl 1M / 10K | 1.2 | -0.3 | 2 Jul 23 | |
| Mile | 4:36.7 | Gloucester AC Graded Open | 1.5 | 0.4 | 5 Sep 23 | |
| 1500 | 4:04.48 | Welsh Senior/U15 Championships | 0.7 | -0.7 | 24 Jun 23 | |
| 800 | 1:59.65 | Cheltenham Midsummer Opens | 0.0 | -0.1 | 19 Jul 23 | |
| 1500 | 4:19.11 | Avon/Yate AC Masters Open | 1.7 | 0.5 | 12 Aug 23 | |
| parkrun | 16:18 | Cardiff parkrun # 733 | 1.7 | 0.2 | 22 Jul 23 | |
| parkrun | 16:22 | Trelai Park parkrun # 91 | 2.2 | -0.2 | 10 Jun 23 | |
| parkrun | 17:38 | Barry Island parkrun # 359 | 4.0 | 0.9 | 21 Oct 23 | |
| parkrun | 16:37 | Old Railway Trail, Llangollen parkrun # 11 | 2.0 | 0.6 | 26 Aug 23 | |
| 1500 | 4:08.13 | Welsh Senior/U15 Championships | 0.7 | -0.2 | 24 Jun 23 | |
| parkrun | 15:29 | Cardiff parkrun # 716 | 1.4 | -2.0 | 18 Mar 23 | |
| parkrun | 17:13 | Barry Island parkrun # 364 | 2.6 | 1.3 | 25 Nov 23 | |
| 800 | 2:01.59 | Welsh Senior/U15 Championships | 0.2 | 0.3 | 25 Jun 23 | |
| parkrun | 16:59 | Tooting Common parkrun # 311 | 3.0 | 0.4 | 8 Jul 23 | |
| 1500 | 4:14.88 | Welsh 3000m & 5000m Championships | 1.6 | -0.1 | 31 May 23 | |
| 5K | 15:28 | Cardiff Race For Victory 5K | 0.4 | -0.4 | 30 Apr 23 | |
| 10M | 55:16 | San Domenico 10 / 20 | 1.2 | -0.4 | 12 Mar 23 | |
| parkrun | 17:08 | Brynaman parkrun # 118 | 2.6 | 1.2 | 5 Aug 23 | |
| 800 | 2:01.63 | BMC PB Classic | 0.3 | 0.2 | 3 Jun 23 | |
| 10K | 32:47 | Brecon Carreg Cardiff Bay 10K | 0.8 | -0.2 | 26 Mar 23 | |
| 1M | 4:32 | Cardiff Summer Series Mile | 1.3 | -0.3 | 28 Apr 23 | |
| parkrun | 15:59 | Grangemoor parkrun # 307 | 1.5 | -0.4 | 1 Apr 23 | |
| parkrun | 16:25 | Cardiff parkrun # 723 | 1.8 | 0.4 | 6 May 23 | |
| 800 | 2:00.84 | British Masters Pentathlon & 3000m Championships, inc Open Masters Events | 0.5 | -0.3 | 11 Mar 23 | |
| parkrun | 17:45 | Barry Island parkrun # 355 | 2.8 | 2.3 | 23 Sep 23 | |
| parkrun | 16:38 | Cosmeston Lakes parkrun # 96 | 1.7 | 0.9 | 20 May 23 | |
| 10M | 55:25 | Cardiff 10 / 20 | 1.0 | -0.3 | 19 Feb 23 | |
| parkrun | 18:46 | Barry Island parkrun # 365 | 4.8 | 2.5 | 2 Dec 23 | |
| parkrun | 17:51 | Barry Island parkrun # 348 | 3.4 | 1.9 | 29 Jul 23 | |
| parkrun | 15:44 | Cardiff parkrun # 714 | 1.0 | -1.1 | 4 Mar 23 | |
| 800 | 2:00.03 | British Masters AF Track & Field Indoor Championships | 0.5 | -1.0 | 18 Feb 23 | |
| parkrun | 18:18 | Cosmeston Lakes parkrun # 113 | 3.4 | 2.9 | 16 Sep 23 | |
| parkrun | 15:59 | Cardiff parkrun # 706 | 2.1 | -1.6 | 31 Dec 22 | |
| parkrun | 17:42 | Barry Island parkrun # 335 | 3.8 | 1.2 | 22 Apr 23 | |
| parkrun | 16:46 | Llanerchaeron parkrun # 178 | 2.2 | 0.7 | 8 Apr 23 | |
| 1500 | 4:10.21 | England Masters AA Inter Area Challenge | 0.5 | 0.3 | 26 Feb 23 | |
| 1500 | 4:08.21 | Cardiff Met Grand Prix | 0.5 | -1.0 | 22 Jan 23 | |
| parkrun | 17:50 | Grangemoor parkrun # 320 | 2.6 | 2.7 | 1 Jul 23 | |
| parkrun | 17:04 | Grangemoor parkrun # 306 | 2.4 | 1.2 | 25 Mar 23 | |
| parkrun | 16:52 | Cardiff parkrun # 720 | 1.4 | 1.7 | 15 Apr 23 | |
| parkrun | 16:21 | Cardiff parkrun # 702 | 2.2 | -0.9 | 10 Dec 22 | |
| parkrun | 16:48 | Barry Island parkrun # 317 | 3.2 | -0.9 | 25 Dec 22 | |
| parkrun | 17:59 | Grangemoor parkrun # 339 | 1.8 | 3.8 | 11 Nov 23 | |
| parkrun | 16:34 | Grangemoor parkrun # 299 | 2.0 | -0.2 | 4 Feb 23 | |
| parkrun | 16:51 | Grangemoor parkrun # 296 | 2.6 | -0.2 | 14 Jan 23 | |
| parkrun | 19:13 | Cosmeston Lakes parkrun # 117 | 4.2 | 4.1 | 14 Oct 23 | |
| parkrun | 16:47 | Cosmeston Lakes parkrun # 76 | 2.8 | -0.5 | 24 Dec 22 | |
| parkrun | 18:02 | Newport parkrun # 535 | 3.0 | 2.7 | 13 May 23 | |
| parkrun | 16:15 | Llanishen Park parkrun # 22 | 2.0 | -0.9 | 12 Nov 22 | |
| parkrun | 17:58 | Groe parkrun # 146 | 1.6 | 4.0 | 19 Aug 23 | |
| 10M | 57:27 | Les Croupiers Handicap 10 | 1.0 | 1.1 | 29 Jan 23 | |
| parkrun | 19:06 | Barry Island parkrun # 353 | 3.8 | 4.2 | 9 Sep 23 | |
| parkrun | 16:54 | Grangemoor parkrun # 300 | 1.4 | 1.1 | 11 Feb 23 | |
| parkrun | 17:17 | Grangemoor parkrun # 295 | 3.2 | 0.2 | 7 Jan 23 | |
| parkrun | 17:38 | Barry Island parkrun # 312 | 4.2 | -0.1 | 26 Nov 22 | |
| parkrun | 17:05 | Cardiff parkrun # 707 | 2.2 | 0.7 | 1 Jan 23 | |
| parkrun | 16:50 | Llanishen Park parkrun # 19 | 2.6 | -0.2 | 22 Oct 22 | |
| parkrun | 15:55 | Cardiff parkrun # 689 | 1.4 | -1.1 | 3 Sep 22 | |
| parkrun | 16:18 | Cardiff parkrun # 687 | 2.2 | -1.0 | 20 Aug 22 | |
| parkrun | 16:33 | Llanishen Park parkrun # 17 | 2.2 | -0.5 | 8 Oct 22 | |
| parkrun | 16:39 | Groe parkrun # 109 | 1.8 | 0.2 | 5 Nov 22 | |
| 10K | 34:01 | Barry Island 10K | 2.0 | -0.7 | 7 Aug 22 | |
| parkrun | 16:40 | Cardiff parkrun # 699 | 1.2 | 0.8 | 19 Nov 22 | |
| parkrun | 17:26 | Barry Island parkrun # 308 | 3.2 | 0.5 | 29 Oct 22 | |
| parkrun | 16:20 | Chippenham Playing Fields parkrun # 20 | 0.2 | 1.0 | 3 Dec 22 | |
| parkrun | 18:59 | Ludlow parkrun # 267 | 6.2 | 0.8 | 15 Oct 22 | |
| parkrun | 16:25 | Sandy Water parkrun # 49 | 1.0 | 0.4 | 10 Sep 22 | |
| parkrun | 16:13 | Cardiff parkrun # 683 | 1.5 | -0.5 | 23 Jul 22 | |
| 4M | 20:54 | Rose Inn 4 Series | 1.0 | -0.5 | 12 Jul 22 | |
| parkrun | 17:22 | Cosmeston Lakes parkrun # 57 | 3.8 | -0.2 | 30 Jul 22 | |
| parkrun | 16:03 | Cardiff parkrun # 685 | 0.8 | -0.2 | 6 Aug 22 | |
| parkrun | 16:30 | Chippenham Playing Fields parkrun # 1 | 1.7 | -0.1 | 16 Jul 22 | |
| parkrun | 16:41 | Cosmeston Lakes parkrun # 52 | 2.4 | -0.4 | 25 Jun 22 | |
| 10K | 33:37 | Brecon Carreg Cardiff Bay 10K | 1.2 | -0.4 | 22 May 22 | |
| parkrun | 17:06 | Barry Island parkrun # 299 | 2.2 | 0.8 | 27 Aug 22 | |
| 4M | 21:49 | Rose Inn 4 Series | 1.3 | 0.8 | 9 Aug 22 | |
| 4M | 21:19 | Rose Inn 4 Series | 1.4 | -0.2 | 14 Jun 22 | |
| parkrun | 18:01 | Barry Island parkrun # 303 | 3.5 | 1.5 | 24 Sep 22 | |
| parkrun | 17:51 | Barry Island parkrun # 289 | 4.5 | 0.1 | 11 Jun 22 | |
| 10.6M | 58:01 | Welsh Castles Relay | -1.0 | 1.1 | 12 Jun 22 | |
| parkrun | 16:41 | Llanishen Park parkrun # 1 | 1.8 | 0.2 | 18 Jun 22 | |
| 10K | 34:11 | Berkeley 10K | 1.2 | 0.2 | 9 May 22 | |
| parkrun | 17:01 | Trelai Park parkrun # 36 | 3.0 | -0.2 | 14 May 22 | |
| parkrun | 16:40 | Cosmeston Lakes parkrun # 48 | 2.2 | -0.2 | 28 May 22 | |
| 5K | 16:11 | SSAFA 5K | 0.1 | 0.8 | 27 Jul 22 | |
| parkrun | 17:45 | Grangemoor parkrun # 280 | 2.4 | 2.0 | 1 Oct 22 | |
| parkrun | 18:25 | Grangemoor parkrun # 298 | 1.8 | 4.0 | 28 Jan 23 | |
| parkrun | 16:52 | Grangemoor parkrun # 261 | 2.4 | 0.0 | 21 May 22 | |
| 5M | 29:18 | Porthkerry 5 | 4.2 | 0.1 | 8 May 22 | |
| parkrun | 19:10 | Grangemoor parkrun # 311 | 1.8 | 6.3 | 29 Apr 23 | |
| parkrun | 20:18 | Hafan Pwllheli parkrun # 59 | 9.8 | 0.0 | 16 Apr 22 | |
| 5K | 16:20 | SSAFA 5K | 0.6 | 0.6 | 18 May 22 | |
| parkrun | 17:28 | Merthyr parkrun # 170 | 3.6 | 0.2 | 9 Apr 22 | |
| 10M | 56:43 | Cardiff 10 | 1.2 | 0.5 | 13 Feb 22 | |
| parkrun | 15:54 | Cardiff parkrun # 647 | 3.0 | -2.6 | 25 Sep 21 | |
| 1M | 4:41 | Cardiff Summer Series Mile | 0.8 | 0.3 | 29 Apr 22 | |
| parkrun | 17:31 | Grangemoor parkrun # 253 | 3.5 | 0.4 | 26 Mar 22 | |
| Mar | 2:36:14 | Virgin Money London Marathon | 1.3 | -0.4 | 3 Oct 21 | |
| parkrun | 17:47 | Barry Island parkrun # 285 | 3.2 | 1.3 | 30 Apr 22 | |
| parkrun | 16:29 | Cardiff parkrun # 661 | 1.8 | -0.1 | 29 Jan 22 | |
| parkrun | 17:51 | Grangemoor parkrun # 268 | 1.6 | 3.0 | 9 Jul 22 | |
| parkrun | 16:27 | Milford Waterfront parkrun # 45 | 2.0 | -0.4 | 18 Dec 21 | |
| parkrun | 17:49 | Cwmbran parkrun # 208 | 4.5 | 0.2 | 15 Jan 22 | |
| parkrun | 15:47 | Cardiff parkrun # 657 | 0.4 | -0.3 | 11 Dec 21 | |
| HM | 78:11 | Cardiff University Cardiff Half Marathon | 0.7 | 2.1 | 27 Mar 22 | |
| 9.8K | 32:45 | The John H Collins Gwent League | 1.0 | -0.2 | 4 Dec 21 | |
| parkrun | 17:06 | Grangemoor parkrun # 254 | 1.8 | 1.2 | 2 Apr 22 | |
| parkrun | 16:50 | Tremorfa parkrun # 34 | 3.2 | -0.7 | 27 Nov 21 | |
| parkrun | 17:39 | Barry Island parkrun # 284 | 2.5 | 1.7 | 23 Apr 22 | |
| 9.75K | 36:03 | The John H Collins Gwent League | 4.8 | -0.2 | 14 Nov 21 | |
| parkrun | 17:12 | Grangemoor parkrun # 251 | 2.0 | 1.3 | 12 Mar 22 | |
| parkrun | 17:23 | Newtown parkrun # 163 | 1.4 | 2.2 | 4 Jun 22 | |
| parkrun | 16:00 | Cardiff parkrun # 652 | 1.8 | -1.2 | 30 Oct 21 | |
| 4M | 22:28 | Rose Inn 4 Series | 0.9 | 2.3 | 10 May 22 | |
| parkrun | 17:32 | Barry Island parkrun # 274 | 3.0 | 1.0 | 12 Feb 22 | |
| parkrun | 17:34 | Grangemoor parkrun # 259 | 2.0 | 2.0 | 7 May 22 | |
| 2M | 11:00 | Cardiff Summer Series 2 | 2.3 | 2.5 | 27 May 22 | |
| parkrun | 16:30 | Cardiff parkrun # 653 | 2.6 | -0.9 | 6 Nov 21 | |
| parkrun | 16:37 | Barry Island parkrun # 261 | 2.8 | -0.8 | 23 Oct 21 | |
| parkrun | 16:24 | Cardiff parkrun # 660 | 0.8 | 0.7 | 22 Jan 22 | |
| 3M | 17:14 | Cardiff Summer Series 3 | 2.4 | 3.1 | 17 Jun 22 | |
| parkrun | 18:37 | Colby parkrun # 329 | 3.0 | 3.3 | 2 Jul 22 | |
| parkrun | 16:18 | Cardiff parkrun # 654 | 1.4 | -0.1 | 13 Nov 21 | |
| 20M | 1:55:42 | San Domenico 20 | 0.7 | 0.2 | 15 Mar 20 | |
| parkrun | 18:56 | Barry Island parkrun # 297 | 2.6 | 4.3 | 13 Aug 22 | |
| parkrun | 17:03 | Tremorfa parkrun # 43 | 1.4 | 1.6 | 5 Mar 22 | |
| parkrun | 15:57 | Grangemoor parkrun # 225 | 2.4 | -1.6 | 29 Feb 20 | |
| parkrun | 16:53 | Cardiff parkrun # 662 | 1.2 | 1.4 | 5 Feb 22 | |
| 6.4M | 38:18 | CF64 Winter 6.4 | 1.8 | 2.8 | 3 Apr 22 | |
| parkrun | 16:09 | Swansea Bay parkrun # 224 | 1.5 | -0.6 | 11 Sep 21 | |
| parkrun | 16:55 | Barry Island parkrun # 256 | 3.2 | -0.5 | 18 Sep 21 | |
| parkrun | 16:05 | Cardiff parkrun # 643 | 1.8 | -1.0 | 28 Aug 21 | |
| 9.6K | 32:32 | British Athletics Cross Challenge (Inc. Gwent League) | 0.8 | 0.5 | 16 Oct 21 | |
| parkrun | 16:33 | Southwark parkrun # 342 | 2.1 | -0.3 | 2 Oct 21 | |
| parkrun | 17:40 | Grangemoor parkrun # 248 | 2.0 | 2.3 | 19 Feb 22 | |
| parkrun | 17:35 | Grangemoor parkrun # 249 | 1.8 | 2.3 | 26 Feb 22 | |
| parkrun | 15:53 | Cardiff parkrun # 644 | 1.0 | -0.7 | 4 Sep 21 | |
| parkrun | 16:46 | Brynaman parkrun # 20 | 3.4 | -0.8 | 22 Feb 20 | |
| parkrun | 19:43 | Grangemoor parkrun # 302 | 0.2 | 8.4 | 25 Feb 23 | |
| parkrun | 15:44 | Cardiff parkrun # 641 | 1.0 | -0.7 | 14 Mar 20 | |
| parkrun | 17:52 | Barry Island parkrun # 270 | 3.2 | 1.6 | 25 Dec 21 | |
| parkrun | 17:44 | Lydney parkrun # 244 | 2.8 | 1.7 | 1 Jan 22 | |
| parkrun | 18:02 | Coed Cefn-pwll-du parkrun # 3 | 6.2 | -0.8 | 1 Feb 20 | |
| parkrun | 15:58 | Tremorfa parkrun # 12 | 2.0 | -1.2 | 11 Jan 20 | |
| 10K | 33:32 | Cardiff Sunset 10K | 0.3 | 0.6 | 18 Aug 21 | |
| 10M | 57:02 | Les Croupiers Handicap 10 | 1.8 | 0.4 | 2 Feb 20 | |
| parkrun | 16:30 | Cardiff parkrun # 642 | 1.6 | 0.1 | 21 Aug 21 | |
| parkrun | 15:45 | Cardiff parkrun # 631 | 1.1 | -0.8 | 1 Jan 20 | |
| parkrun | 17:30 | Riverfront parkrun # 189 | 0.0 | 3.8 | 19 Mar 22 | |
| parkrun | 17:40 | Trelai Park parkrun # 1 | 4.2 | 0.4 | 7 Mar 20 | |
| parkrun | 16:46 | Clevedon Salthouse Fields parkrun # 27 | 2.2 | 0.1 | 7 Aug 21 | |
| parkrun | 17:12 | Cardiff parkrun # 650 | 1.6 | 1.7 | 16 Oct 21 | |
| parkrun | 16:51 | Berkeley Green parkrun # 6 | 2.2 | 0.3 | 24 Jul 21 | |
| parkrun | 17:16 | Thornbury parkrun # 88 | 2.6 | 0.8 | 14 Aug 21 | |
| 10K | 33:51 | Speedway 10K | 0.3 | 0.9 | 2 May 21 | |
| 6M | 38:32 | Cottrell Park Christmas Cracker 6 | 8.2 | -0.3 | 15 Dec 19 | |
| parkrun | 17:12 | Pontypool parkrun # 310 | 3.8 | -0.2 | 4 Jan 20 | |
| parkrun | 17:49 | Heartlands parkrun # 92 | 4.6 | 0.3 | 25 Jan 20 | |
| 5K | 16:10 | Pembrey 5K | 0.4 | 0.6 | 31 Jul 21 | |
| parkrun | 16:23 | Cosmeston Lakes parkrun # 4 | 1.8 | 0.0 | 28 Dec 19 | |
| parkrun | 18:16 | Mallards Pike parkrun # 41 | 2.4 | 3.2 | 8 Jan 22 | |
| parkrun | 21:43 | Grangemoor parkrun # 297 | 3.0 | 9.6 | 21 Jan 23 | |
| parkrun | 17:18 | Barry Island parkrun # 238 | 3.6 | 0.2 | 21 Dec 19 | |
| parkrun | 17:00 | Cosmeston Lakes parkrun # 10 | 2.4 | 0.7 | 8 Feb 20 | |
| parkrun | 17:17 | Newport parkrun # 457 | 3.5 | 0.3 | 1 Jan 20 | |
| parkrun | 16:49 | Tremorfa parkrun # 5 | 2.6 | 0.1 | 23 Nov 19 | |
| parkrun | 16:51 | Cosmeston Lakes parkrun # 1 | 2.6 | 0.2 | 7 Dec 19 | |
| parkrun | 16:51 | Cosmeston Lakes parkrun # 1 | 2.6 | 0.2 | 7 Dec 19 | |
| parkrun | 16:55 | Cardiff parkrun # 621 | 3.0 | 0.0 | 2 Nov 19 | |
| HM | 74:52 | Cardiff Half Marathon | 1.1 | 0.5 | 6 Oct 19 | |
| parkrun | 17:18 | Barry Island parkrun # 239 | 2.8 | 1.0 | 25 Dec 19 | |
| parkrun | 17:05 | Grangemoor parkrun # 223 | 1.5 | 1.8 | 15 Feb 20 | |
| parkrun | 17:42 | Gnoll parkrun # 206 | 3.8 | 0.9 | 14 Dec 19 | |
| parkrun | 17:23 | Maesteg parkrun # 117 | 3.0 | 1.0 | 30 Nov 19 | |
| parkrun | 18:30 | Haverfordwest parkrun # 123 | 4.4 | 2.0 | 18 Jan 20 | |
| 20M | 1:56:50 | San Domenico 20 | 2.1 | -0.2 | 17 Mar 19 | |
| parkrun | 17:19 | Tremorfa parkrun # 1 | 3.1 | 0.7 | 26 Oct 19 | |
| parkrun | 16:28 | Cardiff parkrun # 617 | 1.6 | 0.4 | 5 Oct 19 | |
| 10K | 34:04 | Barry Island 10K | 1.8 | -0.1 | 4 Aug 19 | |
| parkrun | 16:26 | Cardiff parkrun # 609 | 2.4 | -0.5 | 10 Aug 19 | |
| parkrun | 18:41 | Grangemoor parkrun # 239 | 1.8 | 4.7 | 20 Nov 21 | |
| parkrun | 16:26 | Cardiff parkrun # 618 | 1.2 | 0.7 | 12 Oct 19 | |
| 4M | 21:01 | Cardiff Summer Series 4 | 1.9 | -0.2 | 5 Jul 19 | |
| parkrun | 16:09 | Cardiff parkrun # 603 | 2.0 | -0.2 | 29 Jun 19 | |
| parkrun | 17:42 | Barry Island parkrun # 230 | 3.4 | 1.3 | 19 Oct 19 | |
| parkrun | 17:04 | Barry Island parkrun # 222 | 3.0 | 0.3 | 24 Aug 19 | |
| parkrun | 16:46 | Barry Island parkrun # 218 | 2.8 | -0.2 | 27 Jul 19 | |
| parkrun | 17:00 | Barry Island parkrun # 217 | 3.2 | -0.1 | 20 Jul 19 | |
| parkrun | 17:12 | Haga parkrun # 147 | 2.6 | 1.0 | 28 Sep 19 | |
| parkrun | 17:05 | Barry Island parkrun # 225 | 2.8 | 0.5 | 14 Sep 19 | |
| parkrun | 15:45 | Cardiff parkrun # 598 | 1.2 | -0.3 | 25 May 19 | |
| parkrun | 16:58 | Milford Waterfront parkrun # 1 | 2.4 | 0.7 | 7 Sep 19 | |
| parkrun | 16:13 | Groe parkrun # 10 | 2.2 | -0.2 | 18 May 19 | |
| 20M | 1:59:42 | Cardiff 20 / 10 | 2.4 | 0.4 | 17 Feb 19 | |
| parkrun | 17:20 | Llyn Llech Owain parkrun # 334 | 3.0 | 0.9 | 31 Aug 19 | |
| parkrun | 16:59 | Barry Island parkrun # 213 | 3.2 | 0.5 | 22 Jun 19 | |
| parkrun | 18:09 | Barry Island parkrun # 233 | 3.2 | 2.5 | 16 Nov 19 | |
| 10K | 49:15 | Merthyr Mawr Christmas Pudding 10K | 10.0 | 6.5 | 5 Dec 21 | |
| parkrun | 16:23 | Pont y Bala parkrun # 9 | 2.0 | 0.4 | 8 Jun 19 | |
| parkrun | 15:44 | Cardiff parkrun # 593 | 1.0 | -0.1 | 20 Apr 19 | |
| parkrun | 17:19 | Barry Island parkrun # 221 | 2.4 | 1.4 | 17 Aug 19 | |
| 1M | 4:35 | Cardiff Bannister Anniversary Miles | 1.8 | 0.1 | 10 May 19 | |
| 10K | 32:48 | Brecon Carreg Cardiff Bay 10K | 0.7 | 0.2 | 31 Mar 19 | |
| 5M | 30:18 | Porthkerry 5 | 5.8 | 0.8 | 12 May 19 | |
| parkrun | 16:27 | Cardiff parkrun # 601 | 1.6 | 0.9 | 15 Jun 19 | |
| 10K | 46:03 | Merthyr Mawr Christmas Pudding 10K | 10.0 | 3.8 | 8 Dec 19 | |
| parkrun | 16:14 | Cardiff parkrun # 588 | 2.0 | 0.0 | 16 Mar 19 | |
| 2M | 10:13 | Cardiff Summer Series 2 | 1.9 | 1.2 | 31 May 19 | |
| parkrun | 15:54 | Cardiff parkrun # 585 | 1.5 | -0.2 | 23 Feb 19 | |
| parkrun | 17:35 | Cardiff parkrun # 599 | 3.7 | 1.3 | 1 Jun 19 | |
| HM | 76:21 | Cardiff Taff Trail Half Marathon | 1.5 | 1.4 | 24 Mar 19 | |
| parkrun | 18:51 | Erddig parkrun # 164 | 3.8 | 3.4 | 9 Nov 19 | |
| 3M | 16:03 | Cardiff Summer Series 3 | 2.3 | 1.5 | 14 Jun 19 | |
| 10K | 38:40 | Royal Welsh Trail Running Festival 10K | 5.2 | 2.0 | 18 May 19 | |
| parkrun | 16:43 | Clapham Common parkrun # 51 | 2.1 | 1.0 | 27 Apr 19 | |
| parkrun | 16:13 | Cardiff parkrun # 586 | 1.9 | 0.1 | 2 Mar 19 | |
| parkrun | 16:33 | Cardiff parkrun # 596 | 1.6 | 1.1 | 11 May 19 | |
| parkrun | 16:16 | Cardiff parkrun # 584 | 1.8 | 0.3 | 16 Feb 19 | |
| parkrun | 16:38 | Cardiff parkrun # 583 | 2.9 | 0.0 | 9 Feb 19 | |
| parkrun | 18:36 | Barry Island parkrun # 226 | 3.2 | 3.4 | 21 Sep 19 | |
| parkrun | 16:21 | Cardiff parkrun # 587 | 1.6 | 0.7 | 9 Mar 19 | |
| parkrun | 16:50 | Cheltenham parkrun # 321 | 2.1 | 1.3 | 13 Apr 19 | |
| parkrun | 17:54 | Barry Island parkrun # 216 | 2.8 | 2.3 | 13 Jul 19 | |
| parkrun | 15:59 | Cardiff parkrun # 569 | 1.9 | -0.5 | 17 Nov 18 | |
| parkrun | 18:13 | Barry Island parkrun # 219 | 2.8 | 3.0 | 3 Aug 19 | |
| parkrun | 16:27 | Cardiff parkrun # 582 | 1.9 | 0.6 | 2 Feb 19 | |
| parkrun | 15:55 | Aberbeeg parkrun # 14 | 0.6 | 0.7 | 26 Jan 19 | |
| parkrun | 16:38 | Cardiff parkrun # 589 | 1.2 | 1.7 | 23 Mar 19 | |
| HM | 90:23 | Vale Half Marathon | 9.2 | 0.3 | 10 Nov 18 | |
| 6.4M | 37:53 | CF64 Winter 6.4 | 3.8 | 1.3 | 20 Jan 19 | |
| parkrun | 16:35 | Cardiff parkrun # 580 | 1.9 | 0.9 | 19 Jan 19 | |
| parkrun | 16:11 | Cardiff parkrun # 571 | 1.8 | 0.1 | 1 Dec 18 | |
| parkrun | 17:18 | Cardiff parkrun # 595 | 1.7 | 2.7 | 4 May 19 | |
| parkrun | 16:36 | Cardiff parkrun # 577 | 2.1 | 0.7 | 1 Jan 19 | |
| parkrun | 16:28 | Cardiff parkrun # 572 | 2.2 | 0.3 | 8 Dec 18 | |
| parkrun | 16:24 | Cardiff parkrun # 578 | 1.5 | 0.9 | 5 Jan 19 | |
| parkrun | 16:05 | Cardiff parkrun # 567 | 1.7 | 0.0 | 3 Nov 18 | |
| parkrun | 16:37 | Cardiff parkrun # 575 | 1.9 | 1.0 | 25 Dec 18 | |
| 10.1M | 59:59 | Welsh Castles Relay | -0.2 | 4.5 | 8 Jun 19 | |
| 1M | 5:04 | Cardiff Summer Series Mile | 2.3 | 3.4 | 3 May 19 | |
| 10K | 33:32 | Barry Island 10K | 2.2 | -0.5 | 5 Aug 18 | |
| parkrun | 16:11 | Cardiff parkrun # 564 | 1.8 | 0.1 | 6 Oct 18 | |
| 16M | 1:48:40 | Roman Run 16 | 7.7 | 0.6 | 1 Sep 18 | |
| parkrun | 17:20 | Barry Island parkrun # 183 | 3.2 | 1.3 | 24 Nov 18 | |
| parkrun | 16:48 | Cardiff parkrun # 579 | 1.5 | 1.8 | 12 Jan 19 | |
| parkrun | 17:03 | Cardiff parkrun # 574 | 1.9 | 1.9 | 22 Dec 18 | |
| 9.6K | 34:23 | British Athletics Cross Challenge (Inc. Gwent League) | 3.3 | 1.0 | 13 Oct 18 | |
| parkrun | 16:06 | Severn Bridge parkrun # 5 | 1.7 | 0.0 | 8 Sep 18 | |
| 800 | 1:58.34 | BMC Regional Races | 0.4 | -0.7 | 31 Jul 18 | |
| parkrun | 16:43 | Eden Project parkrun # 56 | 1.0 | 2.1 | 29 Dec 18 | |
| parkrun | 16:05 | Cardiff parkrun # 554 | 1.9 | -0.2 | 28 Jul 18 | |
| parkrun | 16:20 | Merthyr parkrun # 62 | 2.4 | -0.2 | 21 Jul 18 | |
| 800 | 2:01.11 | Welsh Athletics League | 0.8 | 0.0 | 11 Aug 18 | |
| parkrun | 15:53 | Cardiff parkrun # 552 | 1.7 | -0.5 | 14 Jul 18 | |
| parkrun | 16:23 | Cardiff parkrun # 563 | 1.3 | 1.1 | 29 Sep 18 | |
| 1M | 4:27 | Steve Jones 1 Mile series | 1.2 | -0.6 | 22 Jun 18 | |
| parkrun | 16:52 | Grangemoor parkrun # 151 | 2.2 | 1.2 | 13 Oct 18 | |
| 1M | 4:36 | Steve Jones 1 mile series | 1.7 | 0.1 | 20 Jul 18 | |
| parkrun | 15:41 | Cardiff parkrun # 545 | 1.4 | -0.6 | 26 May 18 | |
| parkrun | 17:26 | Cwmbran parkrun # 120 | 2.8 | 1.9 | 27 Oct 18 | |
| parkrun | 17:22 | Cardiff parkrun # 573 | 2.1 | 2.4 | 15 Dec 18 | |
| 4M | 20:53 | Rose Inn 4 Series | 1.0 | 0.5 | 14 Aug 18 | |
| parkrun | 15:53 | Riverfront parkrun # 75 | 1.2 | 0.0 | 30 Jun 18 | |
| parkrun | 17:27 | Nant y Pandy parkrun # 5 | 3.2 | 1.5 | 22 Sep 18 | |
| parkrun | 16:58 | Newborough Forest parkrun # 9 | 2.6 | 1.1 | 18 Aug 18 | |
| Mile | 4:29.24 | Met Miles Open | 1.0 | -0.1 | 27 Jun 18 | |
| 1500 | 4:10.49 | Welsh Athletics Endurance Open | 0.6 | 0.8 | 1 Aug 18 | |
| 9.765K | 43:43 | Start Fitness Gwent League | 10.0 | 3.3 | 2 Dec 18 | |
| 5M | 29:04 | Cadwaladers Porthkerry 5 | 5.1 | -0.1 | 13 May 18 | |
| 7.6M | 39:40 | Welsh Castles Relay | -0.4 | 0.6 | 10 Jun 18 | |
| parkrun | 22:07 | Cardiff parkrun # 656 | 1.8 | 11.7 | 4 Dec 21 | |
| 1M | 4:30 | Steve Jones 1 mile series | 1.0 | 0.0 | 18 May 18 | |
| 10K | 32:29 | ABP Newport Wales 10K | 0.4 | 0.2 | 29 Apr 18 | |
| parkrun | 16:19 | Cardiff parkrun # 551 | 1.4 | 0.8 | 7 Jul 18 | |
| 4M | 20:50 | Rose Inn 4 Series | 0.9 | 0.5 | 12 Jun 18 | |
| parkrun | 16:16 | Aberdare parkrun # 1 | 1.6 | 0.5 | 9 Jun 18 | |
| parkrun | 16:20 | Cardiff parkrun # 546 | 1.7 | 0.5 | 2 Jun 18 | |
| 4M | 20:47 | Rose Inn 4 Series | 1.2 | 0.1 | 8 May 18 | |
| 5K | 16:17 | SSAFA 5K | 1.4 | 0.7 | 23 May 18 | |
| parkrun | 16:22 | Cheltenham parkrun # 269 | 2.5 | -0.2 | 14 Apr 18 | |
| 10K | 32:53 | Brecon Carreg Cardiff Bay 10K | 0.7 | 0.3 | 25 Mar 18 | |
| parkrun | 16:35 | Cardiff parkrun # 549 | 1.3 | 1.5 | 23 Jun 18 | |
| parkrun | 16:19 | Cardiff parkrun # 542 | 1.7 | 0.5 | 5 May 18 | |
| parkrun | 16:57 | Severn Bridge parkrun # 1 | 1.5 | 2.1 | 11 Aug 18 | |
| HM | 75:00 | Cardiff Taff Trail Half Marathon | 1.1 | 1.2 | 1 Apr 18 | |
| parkrun | 16:55 | Barry Island parkrun # 149 | 3.2 | 0.3 | 31 Mar 18 | |
| parkrun | 16:52 | Conwy parkrun # 177 | 1.4 | 2.0 | 16 Jun 18 | |
| 10K | 46:45 | Merthyr Mawr Christmas Pudding 10K | 10.0 | 5.1 | 9 Dec 18 | |
| parkrun | 16:20 | Cardiff parkrun # 534 | 1.9 | 0.3 | 10 Mar 18 | |
| parkrun | 16:34 | Cardiff parkrun # 536 | 1.9 | 0.9 | 24 Mar 18 | |
| parkrun | 16:04 | Cardiff parkrun # 532 | 1.1 | 0.5 | 17 Feb 18 | |
| HM | 93:15 | Royal Welsh Trail Running Festival Half Marathon | 7.6 | 3.2 | 19 May 18 | |
| parkrun | 16:26 | Cardiff parkrun # 531 | 2.1 | 0.4 | 10 Feb 18 | |
| parkrun | 16:13 | Cardiff parkrun # 530 | 1.4 | 0.6 | 3 Feb 18 | |
| HM | 82:58 | Cardiff Half Marathon | 0.5 | 5.6 | 7 Oct 18 | |
| 10M | 58:44 | Les Croupiers Handicap 10 | 2.2 | 1.7 | 21 Jan 18 | |
| HM | 72:40 | Cardiff Half Marathon | 1.4 | -0.3 | 1 Oct 17 | |
| parkrun | 15:51 | Penallta parkrun # 121 | 1.9 | -0.8 | 28 Oct 17 | |
| parkrun | 20:10 | Wepre parkrun # 127 | 5.2 | 5.3 | 20 Oct 18 | |
| parkrun | 16:54 | Pontypridd parkrun # 213 | 1.0 | 2.5 | 21 Apr 18 | |
| 1500 | 4:04.59 | Welsh Masters' League | 1.8 | -1.6 | 29 Aug 17 | |
| parkrun | 16:09 | Cardiff parkrun # 518 | 1.7 | 0.1 | 18 Nov 17 | |
| parkrun | 15:59 | Cardiff parkrun # 519 | 1.3 | 0.1 | 25 Nov 17 | |
| parkrun | 16:08 | Cardiff parkrun # 516 | 2.1 | -0.3 | 4 Nov 17 | |
| parkrun | 15:57 | Cardiff parkrun # 520 | 1.1 | 0.3 | 2 Dec 17 | |
| parkrun | 17:13 | Rogiet parkrun # 9 | 3.4 | 0.8 | 16 Dec 17 | |
| parkrun | 16:51 | Cardiff parkrun # 529 | 1.8 | 1.6 | 27 Jan 18 | |
| parkrun | 16:41 | Cardiff parkrun # 528 | 1.4 | 1.6 | 20 Jan 18 | |
| parkrun | 15:56 | Cardiff parkrun # 512 | 1.7 | -0.4 | 7 Oct 17 | |
| parkrun | 15:21 | Cardiff parkrun # 499 | 1.7 | -1.9 | 8 Jul 17 | |
| 3000 | 8:58.63 | Welsh Inter Regional Championships | 1.7 | -0.4 | 26 Aug 17 | |
| parkrun | 16:01 | Cardiff parkrun # 513 | 1.7 | -0.2 | 14 Oct 17 | |
| parkrun | 17:13 | Cardiff parkrun # 526 | 2.4 | 1.8 | 6 Jan 18 | |
| 10K | 33:09 | Cardiff 10K | 0.9 | 0.4 | 3 Sep 17 | |
| parkrun | 17:00 | Colby parkrun # 169 | 3.8 | -0.1 | 9 Sep 17 | |
| parkrun | 17:05 | Cardiff parkrun # 522 | 1.9 | 2.0 | 23 Dec 17 | |
| parkrun | 16:28 | Cardiff parkrun # 514 | 1.5 | 1.0 | 21 Oct 17 | |
| parkrun | 16:05 | Cardiff parkrun # 504 | 2.1 | -0.4 | 12 Aug 17 | |
| parkrun | 15:54 | Wanstead Flats parkrun # 331 | 1.6 | -0.3 | 5 Aug 17 | |
| 5K | 15:46 | SSAFA 5K | 1.2 | -0.2 | 26 Jul 17 | |
| parkrun | 17:54 | Dolgellau parkrun # 105 | 2.4 | 3.3 | 24 Feb 18 | |
| parkrun | 16:16 | Cardiff parkrun # 505 | 1.7 | 0.4 | 19 Aug 17 | |
| parkrun | 16:18 | Caldicot parkrun # 1 | 2.2 | 0.0 | 29 Jul 17 | |
| parkrun | 15:37 | Cardiff parkrun # 495 | 1.5 | -1.0 | 10 Jun 17 | |
| 5K | 15:34 | SSAFA 5K | 1.2 | -0.9 | 24 May 17 | |
| 5M | 28:07 | Porthkerry 5 | 4.4 | -0.8 | 7 May 17 | |
| parkrun | 16:50 | Penrhyn parkrun # 143 | 2.0 | 1.4 | 23 Sep 17 | |
| parkrun | 16:11 | Cardiff parkrun # 497 | 1.9 | -0.2 | 24 Jun 17 | |
| 4M | 20:19 | Rose Inn 4 Series | 0.9 | -0.6 | 13 Jun 17 | |
| 5000 | 15:47.4 | Bristol & West AC Fast 5000m Open | 0.4 | 0.6 | 22 Jul 17 | |
| 4M | 21:20 | Cardiff Summer Series 4 | 2.1 | 0.1 | 14 Jul 17 | |
| 800 | 1:59.23 | Welsh Athletics Endurance Open | 0.0 | 0.0 | 5 Jul 17 | |
| 5K | 16:24 | SSAFA 5K | 2.2 | 0.0 | 21 Jun 17 | |
| 4M | 20:56 | Rose Inn 4 Series | 0.7 | 0.8 | 8 Aug 17 | |
| 1M | 4:30 | Cardiff Summer Series Mile | 1.8 | -0.8 | 28 Apr 17 | |
| parkrun | 18:27 | Cardiff parkrun # 543 | 1.5 | 5.4 | 12 May 18 | |
| 4M | 20:48 | Rose Inn 4 Series | 0.9 | 0.4 | 11 Jul 17 | |
| 9.2M | 47:51 | Welsh Castles Relay | -0.8 | 0.3 | 11 Jun 17 | |
| parkrun | 17:42 | Aberystwyth parkrun # 284 | 1.8 | 3.5 | 13 Jan 18 | |
| 2M | 9:41 | Cardiff Summer Series 2 | 1.5 | -0.2 | 12 May 17 | |
| parkrun | 16:22 | Cardiff parkrun # 494 | 2.3 | -0.1 | 3 Jun 17 | |
| parkrun | 15:53 | Cardiff parkrun # 493 | 1.2 | -0.1 | 27 May 17 | |
| 10K | 32:09 | Cardiff Bay 10K | 0.7 | -0.6 | 2 Apr 17 | |
| parkrun | 16:28 | Cardiff parkrun # 500 | 2.0 | 0.5 | 15 Jul 17 | |
| parkrun | 16:17 | Cardiff parkrun # 496 | 1.5 | 0.5 | 17 Jun 17 | |
| parkrun | 16:55 | Cardiff parkrun # 507 | 1.9 | 1.6 | 2 Sep 17 | |
| parkrun | 20:01 | Eastville parkrun # 42 | 2.4 | 7.8 | 15 Sep 18 | |
| 800 | 2:02.82 | Welsh Masters' League | 1.3 | -0.2 | 25 Apr 17 | |
| parkrun | 16:31 | Cardiff parkrun # 498 | 1.7 | 0.8 | 1 Jul 17 | |
| 4M | 21:09 | Brecon AC 4 | 1.4 | 0.4 | 16 May 17 | |
| 5K | 15:25 | Aztec West Fast 5K | 0.6 | -0.7 | 28 Mar 17 | |
| 9.9K | 31:49 | Start Fitness Gwent League | 0.6 | -0.6 | 4 Mar 17 | |
| parkrun | 18:03 | Ashton Court parkrun # 321 | 3.4 | 2.6 | 16 Sep 17 | |
| 4M | 20:43 | Rose Inn 4 Series | 1.0 | 0.0 | 9 May 17 | |
| 3M | 15:58 | Cardiff Summer Series 3 | 2.4 | 1.0 | 16 Jun 17 | |
| parkrun | 16:11 | Cardiff parkrun # 491 | 1.6 | 0.1 | 13 May 17 | |
| parkrun | 15:58 | Barry Island parkrun # 100 | 1.6 | -0.4 | 25 Mar 17 | |
| parkrun | 16:07 | Cardiff parkrun # 488 | 1.3 | 0.3 | 22 Apr 17 | |
| parkrun | 16:14 | Congleton parkrun # 225 | 2.0 | -0.2 | 18 Mar 17 | |
| 10.4K | 37:26 | Start Fitness Gwent League | 4.7 | -0.6 | 12 Feb 17 | |
| 3M | 15:48 | Brecon AC 3 | 2.2 | 0.8 | 2 May 17 | |
| parkrun | 16:16 | Cardiff parkrun # 487 | 1.6 | 0.3 | 15 Apr 17 | |
| parkrun | 16:38 | Cardiff parkrun # 489 | 1.9 | 0.9 | 29 Apr 17 | |
| 3000 | 9:33.12 | Welsh Masters' League | 2.2 | 1.4 | 25 Apr 17 | |
| Mile | 4:22.46 | Cardiff Met GP3: Non-Thomas Open (inc South West of England & Welsh Masters Championships) | 0.5 | -1.1 | 5 Feb 17 | |
| 10.37K | 36:55 | British Athletics Cross Challenge | 3.5 | 0.2 | 22 Jan 17 | |
| parkrun | 15:49 | Cardiff parkrun # 469 | 1.6 | -0.8 | 24 Dec 16 | |
| parkrun | 16:43 | Cardiff parkrun # 490 | 1.6 | 1.3 | 6 May 17 | |
| 10M | 56:41 | Les Croupiers Handicap 10 | 1.5 | 0.8 | 29 Jan 17 | |
| 10M | 57:00 | Elan Valley 10 | 2.6 | -0.1 | 19 Nov 16 | |
| parkrun | 16:25 | Cardiff parkrun # 486 | 1.2 | 1.1 | 8 Apr 17 | |
| parkrun | 16:06 | Cardiff parkrun # 475 | 1.4 | 0.1 | 21 Jan 17 | |
| 3000 | 8:48.77 | Cardiff Met GP2: New Year Open (inc South West of England & Welsh Masters Championships) | 0.5 | -0.4 | 15 Jan 17 | |
| 10.15K | 35:04 | Start Fitness Gwent League | 3.4 | -0.8 | 16 Oct 16 | |
| parkrun | 15:59 | Cardiff parkrun # 471 | 1.5 | -0.3 | 31 Dec 16 | |
| parkrun | 16:25 | Cardiff parkrun # 472 | 2.4 | -0.2 | 1 Jan 17 | |
| parkrun | 15:55 | Cardiff parkrun # 467 | 1.6 | -0.5 | 10 Dec 16 | |
| 9.4K | 34:21 | Start Fitness Gwent League | 5.3 | -0.4 | 12 Nov 16 | |
| 10K | 34:10 | Start Fitness Gwent League | 2.1 | 0.1 | 3 Dec 16 | |
| parkrun | 16:42 | Cardiff parkrun # 470 | 2.7 | 0.1 | 25 Dec 16 | |
| parkrun | 16:38 | Cardiff parkrun # 479 | 1.4 | 1.3 | 18 Feb 17 | |
| parkrun | 16:14 | Barry Island parkrun # 73 | 3.0 | -1.7 | 24 Sep 16 | |
| parkrun | 15:45 | Cardiff parkrun # 465 | 0.9 | -0.2 | 26 Nov 16 | |
| parkrun | 18:36 | Cardiff parkrun # 511 | 2.2 | 5.0 | 30 Sep 17 | |
| parkrun | 15:55 | Cardiff parkrun # 462 | 1.7 | -0.6 | 5 Nov 16 | |
| parkrun | 15:27 | Cardiff parkrun # 458 | 0.7 | -1.2 | 8 Oct 16 | |
| parkrun | 16:34 | Cardiff parkrun # 473 | 1.6 | 0.9 | 7 Jan 17 | |
| 10K | 38:21 | Merthyr Mawr Christmas Pudding 10K | 5.6 | 1.0 | 11 Dec 16 | |
| parkrun | 15:44 | Cardiff parkrun # 450 | 2.1 | -1.9 | 13 Aug 16 | |
| parkrun | 15:48 | Cardiff parkrun # 452 | 1.5 | -1.2 | 27 Aug 16 | |
| 10K | 32:36 | Cardiff 10K | 0.5 | -0.5 | 11 Sep 16 | |
| parkrun | 15:44 | Cardiff parkrun # 449 | 1.6 | -1.4 | 6 Aug 16 | |
| parkrun | 20:08 | Cardiff parkrun # 523 | 2.6 | 7.8 | 25 Dec 17 | |
| 5K | 15:52 | Aztec West Fast 5K | 0.7 | -0.2 | 27 Sep 16 | |
| parkrun | 16:08 | Swansea Bay parkrun # 50 | 0.8 | 0.8 | 22 Oct 16 | |
| parkrun | 16:24 | Cardiff parkrun # 457 | 1.8 | -0.1 | 1 Oct 16 | |
| parkrun | 15:54 | Cardiff parkrun # 455 | 0.6 | 0.0 | 17 Sep 16 | |
| parkrun | 17:35 | Plymvalley parkrun # 207 | 4.8 | -0.5 | 3 Sep 16 | |
| 5K | 16:24 | Les Croupiers Race of Truth 5K | 2.0 | -0.3 | 18 Aug 16 | |
| 10K | 34:01 | Merthyr 10K | 1.2 | 0.4 | 21 Aug 16 | |
| 5K | 15:39 | Aztec West Fast 5K | 0.5 | -0.6 | 26 Jul 16 | |
| 4M | 20:33 | Rose Inn 4 Series | 0.5 | -0.3 | 9 Aug 16 | |
| parkrun | 16:34 | Cardiff parkrun # 446 | 2.0 | 0.0 | 16 Jul 16 | |
| Mile | 4:29.3 | Bristol & West Open Meeting | 0.8 | -1.0 | 21 Jun 16 | |
| parkrun | 15:58 | Cardiff parkrun # 443 | 1.1 | -0.5 | 25 Jun 16 | |
| parkrun | 18:25 | Barry Island parkrun # 64 | 6.0 | 0.0 | 23 Jul 16 | |
| HM | 77:53 | Cardiff Half Marathon | 0.7 | 2.3 | 2 Oct 16 | |
| 5K | 16:09 | SSAFA 5K | 1.1 | -0.1 | 22 Jun 16 | |
| parkrun | 16:52 | Cardiff parkrun # 454 | 1.7 | 1.0 | 10 Sep 16 | |
| Mile | 4:32.93 | Night of Endurance Mile / 10,000m (inc Welsh Championships) | 0.8 | -0.3 | 9 Jul 16 | |
| 4M | 20:58 | Rose Inn 4 Series | 0.8 | 0.0 | 12 Jul 16 | |
| 5K | 16:01 | Aztec West Fast 5K | 0.7 | 0.0 | 28 Jun 16 | |
| 1500 | 4:15.81 | Welsh Night of Endurance | 0.6 | 0.3 | 27 Jul 16 | |
| parkrun | 17:01 | Cardiff parkrun # 451 | 1.7 | 1.4 | 20 Aug 16 | |
| 5K | 15:43 | Aztec West Fast 5K | 0.7 | -0.7 | 26 Apr 16 | |
| parkrun | 16:26 | Cardiff parkrun # 442 | 1.3 | 0.4 | 18 Jun 16 | |
| parkrun | 15:53 | Cardiff parkrun # 434 | 1.0 | -0.6 | 23 Apr 16 | |
| 8.8M | 54:34 | Welsh Castles Relay | 5.0 | 0.5 | 5 Jun 16 | |
| 5K | 16:30 | Cardiff Summer Sizzler 5K | 0.7 | 1.2 | 3 Aug 16 | |
| 4M | 21:05 | Rose Inn 4 Series | 0.8 | 0.2 | 14 Jun 16 | |
| 1M | 4:33 | Cardiff Summer Series Mile | 1.0 | -0.7 | 29 Apr 16 | |
| 5K | 16:46 | SSAFA 5K | 0.8 | 1.6 | 20 Jul 16 | |
| 4M | 22:13 | Cardiff Summer Series 4 | 1.8 | 1.1 | 1 Jul 16 | |
| HM | 76:23 | Forest of Dean Spring Half Marathon | 1.4 | 0.7 | 20 Mar 16 | |
| parkrun | 16:16 | Barry Island parkrun # 50 | 1.0 | 0.3 | 16 Apr 16 | |
| parkrun | 19:31 | Cardiff parkrun # 485 | 2.5 | 6.5 | 1 Apr 17 | |
| parkrun | 16:33 | Cardiff parkrun # 441 | 0.9 | 1.0 | 11 Jun 16 | |
| parkrun | 16:23 | Cardiff parkrun # 425 | 2.0 | -0.7 | 20 Feb 16 | |
| parkrun | 16:17 | Cardiff parkrun # 432 | 1.2 | 0.1 | 9 Apr 16 | |
| parkrun | 18:43 | Cardiff parkrun # 478 | 1.5 | 5.7 | 11 Feb 17 | |
| 10M | 56:30 | Les Croupiers Handicap 10 | 1.4 | 0.0 | 7 Feb 16 | |
| 3M | 16:00 | Cardiff Summer Series 3 | 1.6 | 1.3 | 10 Jun 16 | |
| parkrun | 16:08 | Cardiff parkrun # 435 | 0.2 | 0.8 | 30 Apr 16 | |
| parkrun | 16:28 | Cardiff parkrun # 424 | 2.4 | -0.9 | 13 Feb 16 | |
| parkrun | 18:37 | Cardiff parkrun # 474 | 1.6 | 5.4 | 14 Jan 17 | |
| 5K | 15:42 | Aztec West Fast 5K | 0.0 | -0.2 | 23 Feb 16 | |
| parkrun | 16:08 | Cardiff parkrun # 420 | 1.4 | -0.7 | 16 Jan 16 | |
| parkrun | 18:59 | Cardiff parkrun # 477 | 1.6 | 6.2 | 4 Feb 17 | |
| 9.4K | 36:45 | Gwent League | 6.0 | 0.9 | 5 Mar 16 | |
| parkrun | 15:51 | Cardiff parkrun # 421 | 0.4 | -0.3 | 23 Jan 16 | |
| parkrun | 17:28 | Barry Island parkrun # 46 | 3.0 | 1.0 | 19 Mar 16 | |
| parkrun | 16:08 | Cardiff parkrun # 423 | 1.0 | -0.3 | 6 Feb 16 | |
| parkrun | 17:17 | Barry Island parkrun # 35 | 4.0 | -0.7 | 1 Jan 16 | |
| 10K | 35:22 | Gwent League | 3.3 | -0.6 | 5 Dec 15 | |
| 5K | 16:20 | Aztec West Fast 5K | 1.0 | 0.2 | 26 Jan 16 | |
| 9.81K | 34:03 | Gwent League | 2.8 | -0.8 | 8 Nov 15 | |
| parkrun | 18:27 | Barry Island parkrun # 53 | 4.0 | 2.1 | 7 May 16 | |
| 1M | 9:37 | Mynyddislwyn Murder Mile | 10.0 | 22.8 | 2 Aug 19 | |
| parkrun | 16:44 | Cardiff parkrun # 415 | 1.8 | 0.3 | 25 Dec 15 | |
| parkrun | 17:03 | Cardiff parkrun # 431 | 1.0 | 2.0 | 2 Apr 16 | |
| 1M | 4:32 | Lloyds Bank Festival of Running Mile (Inc Welsh and British Masters Championships) | 1.5 | -1.4 | 3 Oct 15 | |
| 10M | 59:13 | Elan Valley 10 | 2.2 | 1.0 | 21 Nov 15 | |
| 10.37K | 41:34 | British Athletics Cross Challenge | 6.0 | 1.5 | 24 Jan 16 | |
| parkrun | 16:57 | Cardiff parkrun # 418 | 2.0 | 0.6 | 2 Jan 16 | |
| parkrun | 17:03 | Grangemoor parkrun # 5 | 2.5 | 0.3 | 28 Nov 15 | |
| 10.15K | 33:48 | Gwent League | 0.6 | -0.2 | 11 Oct 15 | |
| parkrun | 15:52 | Cardiff parkrun # 402 | 0.8 | -0.7 | 26 Sep 15 | |
| parkrun | 16:39 | Cardiff parkrun # 416 | 1.0 | 0.9 | 26 Dec 15 | |
| parkrun | 16:42 | Barry Island parkrun # 24 | 2.0 | 0.0 | 17 Oct 15 | |
| parkrun | 19:02 | Cardiff parkrun # 459 | 1.5 | 6.4 | 15 Oct 16 | |
| HM | 75:05 | Lloyds Bank Cardiff Half Marathon | 0.6 | 0.6 | 4 Oct 15 | |
| parkrun | 16:59 | Cardiff parkrun # 422 | 1.0 | 1.6 | 30 Jan 16 | |
| parkrun | 16:30 | Cardiff parkrun # 409 | 1.4 | 0.2 | 14 Nov 15 | |
| 1M | 4:31 | Butetown Mile | 1.0 | -1.3 | 30 Aug 15 | |
| parkrun | 17:18 | Barry Island parkrun # 33 | 2.0 | 1.3 | 19 Dec 15 | |
| parkrun | 15:54 | Cardiff parkrun # 397 | 0.8 | -0.6 | 22 Aug 15 | |
| parkrun | 17:31 | Cardiff parkrun # 427 | 1.4 | 2.7 | 5 Mar 16 | |
| parkrun | 16:27 | Grangemoor parkrun # 1 | 1.0 | 0.5 | 31 Oct 15 | |
| 9.91K | 40:45 | Gwent League | 6.0 | 2.6 | 13 Feb 16 | |
| parkrun | 17:12 | Cardiff parkrun # 417 | 1.4 | 1.7 | 1 Jan 16 | |
| 10K | 33:54 | Magor Marsh 10K (Inc BMAF Championships) | 1.3 | -0.2 | 26 Jul 15 | |
| parkrun | 17:17 | Barry Island parkrun # 14 | 4.0 | -0.7 | 8 Aug 15 | |
| 5K | 16:08 | Welsh 5K Championships | 1.0 | -0.3 | 1 Aug 15 | |
| parkrun | 17:57 | Barry Island parkrun # 25 | 3.5 | 1.3 | 24 Oct 15 | |
| 3000 | 9:15.1 | Welsh Masters' League | 0.6 | 0.5 | 19 Aug 15 | |
| 3M | 15:42 | Cardiff Summer Series 3 | 2.4 | -0.5 | 3 Jul 15 | |
| 4M | 20:57 | Rose Inn 4 Series | 0.4 | 0.1 | 11 Aug 15 | |
| 5K | 16:20 | Cardiff Summer Sizzler 5K | 0.8 | 0.4 | 5 Aug 15 | |
| parkrun | 17:34 | Keswick parkrun # 75 | 3.0 | 0.9 | 5 Sep 15 | |
| 4M | 21:00 | Rose Inn 4 Series | 0.6 | 0.0 | 14 Jul 15 | |
| parkrun | 18:18 | Penrose parkrun # 25 | 4.5 | 1.0 | 12 Sep 15 | |
| 2M | 10:13 | Cardiff Summer Series 2 | 1.8 | 0.1 | 19 Jun 15 | |
| Mar | 2:43:14 | Great Welsh Marathon | 1.2 | 1.2 | 19 Apr 15 | |
| parkrun | 16:34 | Penallta parkrun # 4 | 1.0 | 0.7 | 18 Jul 15 | |
| 5M | 29:54 | Porthkerry 5 | 5.2 | -0.1 | 10 May 15 | |
| 12.8M | 71:55 | Welsh Castles Relay | -0.4 | 1.0 | 7 Jun 15 | |
| parkrun | 16:55 | Barry Island parkrun # 11 | 2.0 | 0.5 | 11 Jul 15 | |
| parkrun | 17:07 | Barry Island parkrun # 7 | 2.5 | 0.4 | 13 Jun 15 | |
| 4M | 22:44 | Cardiff Summer Series 4 | 2.0 | 1.6 | 14 Aug 15 | |
| parkrun | 17:58 | Barry Island parkrun # 15 | 3.0 | 1.8 | 15 Aug 15 | |
| 5K | 16:18 | SSAFA 5K | 0.3 | 0.8 | 20 May 15 | |
| 4M | 21:35 | Rose Inn 4 Series | 0.8 | 0.8 | 9 Jun 15 | |
| parkrun | 17:06 | Barry Island parkrun # 3 | 2.0 | 0.9 | 16 May 15 | |
| 5K | 17:02 | SSAFA 5K | 0.8 | 2.0 | 22 Jul 15 | |
| 10K | 34:30 | Suzuki Midnight Sun 10K | -0.4 | 2.1 | 23 Jun 15 | |
| 10K | 38:42 | Llantwit Major 10K | 3.0 | 3.2 | 29 Aug 15 | |
| 1M | 4:41 | Cardiff Summer Series Mile | 0.8 | 0.2 | 1 May 15 | |
| 4M | 21:29 | Rose Inn 4 Series | 0.6 | 0.9 | 12 May 15 | |
| parkrun | 17:38 | Barry Island parkrun # 1 | 3.2 | 0.9 | 2 May 15 | |
| parkrun | 16:51 | Cardiff parkrun # 380 | 1.2 | 1.2 | 25 Apr 15 | |
| parkrun | 16:44 | Cardiff parkrun # 372 | 1.6 | 0.5 | 28 Feb 15 | |
| parkrun | 17:09 | Cheltenham parkrun # 121 | 1.0 | 2.0 | 6 Jun 15 | |
| parkrun | 18:05 | Lanhydrock parkrun # 71 | 3.0 | 2.1 | 30 May 15 | |
| parkrun | 16:38 | Cardiff parkrun # 377 | 0.8 | 1.1 | 4 Apr 15 | |
| 5M | 28:29 | Cardiff Bay 5 | 1.1 | 2.1 | 4 May 15 | |
| parkrun | 16:38 | Cardiff parkrun # 363 | 2.0 | -0.1 | 1 Jan 15 | |
| parkrun | 16:38 | Cardiff parkrun # 364 | 2.0 | -0.1 | 3 Jan 15 | |
| 10M | 60:49 | Sospan Road Runners 10 | 3.8 | 0.4 | 16 Nov 14 | |
| 10.3K | 39:11 | British Athletics Cross Challenge | 4.4 | 1.0 | 18 Jan 15 | |
| parkrun | 16:37 | Cardiff parkrun # 361 | 1.8 | 0.0 | 25 Dec 14 | |
| 10M | 58:55 | Les Croupiers Handicap 10 | 1.4 | 1.6 | 1 Feb 15 | |
| parkrun | 18:09 | Barry Island parkrun # 8 | 2.0 | 3.2 | 20 Jun 15 | |
| parkrun | 17:01 | Cardiff parkrun # 376 | 1.0 | 1.7 | 28 Mar 15 | |
| parkrun | 16:24 | Cardiff parkrun # 356 | 1.4 | -0.1 | 22 Nov 14 | |
| parkrun | 15:51 | Cardiff parkrun # 348 | 1.0 | -0.9 | 27 Sep 14 | |
| 1M | 4:38 | Cardiff Half Marathon Festival of Running Mile | 2.0 | -1.4 | 4 Oct 14 | |
| 3000 | 9:55.4 | Welsh Masters' League | 1.0 | 2.7 | 29 Apr 15 | |
| parkrun | 16:42 | Cardiff parkrun # 359 | 1.8 | 0.2 | 13 Dec 14 | |
| 10K | 32:54 | Cardiff 10K | 0.7 | -1.0 | 7 Sep 14 | |
| parkrun | 16:58 | Cardiff parkrun # 374 | 0.8 | 1.8 | 14 Mar 15 | |
| parkrun | 16:40 | Cardiff parkrun # 367 | 0.6 | 1.3 | 24 Jan 15 | |
| 10K | 39:29 | Merthyr Mawr Pudding Run 10K | 6.0 | 1.0 | 14 Dec 14 | |
| HM | 73:42 | Cardiff Half Marathon | 0.1 | 0.5 | 5 Oct 14 | |
| parkrun | 17:05 | Cardiff parkrun # 370 | 1.4 | 1.5 | 14 Feb 15 | |
| parkrun | 16:45 | Cardiff parkrun # 362 | 1.0 | 1.1 | 27 Dec 14 | |
| parkrun | 18:58 | Cardiff parkrun # 404 | 1.2 | 5.8 | 10 Oct 15 | |
| parkrun | 17:24 | Cardiff parkrun # 366 | 1.8 | 1.8 | 17 Jan 15 | |
| HM | 77:12 | Cardiff Pentath Run Half Marathon | 2.0 | 0.0 | 24 Aug 14 | |
| 800 | 2:16.6 | Welsh Masters' League | 0.8 | 2.1 | 29 Apr 15 | |
| 10K | 34:26 | Cardiff Pentath Run 10K | 1.8 | -0.4 | 23 Aug 14 | |
| parkrun | 16:32 | Cardiff parkrun # 353 | 1.2 | 0.4 | 1 Nov 14 | |
| parkrun | 16:34 | Cardiff parkrun # 351 | 1.2 | 0.5 | 18 Oct 14 | |
| parkrun | 19:29 | Cardiff parkrun # 408 | 1.5 | 6.5 | 7 Nov 15 | |
| parkrun | 16:45 | Cardiff parkrun # 357 | 1.0 | 1.1 | 29 Nov 14 | |
| 10K | 34:27 | Admiral Swansea Bay 10K | 0.9 | 0.8 | 21 Sep 14 | |
| parkrun | 17:30 | Cardiff parkrun # 368 | 1.4 | 2.4 | 31 Jan 15 | |
| parkrun | 16:33 | Cardiff parkrun # 350 | 1.2 | 0.5 | 11 Oct 14 | |
| 10K | 33:43 | Caerphilly 10K (Inc Welsh Champs) | 1.4 | -0.8 | 22 Jun 14 | |
| parkrun | 16:58 | Cardiff parkrun # 355 | 1.6 | 1.0 | 15 Nov 14 | |
| parkrun | 16:14 | Cardiff parkrun # 343 | 0.8 | -0.1 | 23 Aug 14 | |
| 5K | 16:19 | SSAFA 5K | 1.4 | -0.5 | 23 Jul 14 | |
| parkrun | 16:27 | Cardiff parkrun # 346 | 1.2 | 0.3 | 13 Sep 14 | |
| 11.2M | 60:05 | Welsh Castles Relay | -0.6 | -0.4 | 8 Jun 14 | |
| parkrun | 16:29 | Cardiff parkrun # 342 | 1.2 | 0.1 | 16 Aug 14 | |
| 10M | 55:19 | Teifi 10 (Inc Welsh Champs) | 1.2 | -0.8 | 20 Apr 14 | |
| parkrun | 19:04 | Cardiff parkrun # 393 | 1.2 | 6.0 | 25 Jul 15 | |
| 2M | 10:00 | Cardiff Summer Series 2 | 1.6 | -0.7 | 27 Jun 14 | |
| 5K | 16:20 | Runfest Wales 5K (Inc Welsh Champs) | 1.6 | -0.7 | 29 Jun 14 | |
| parkrun | 16:43 | Cardiff parkrun # 338 | 1.8 | 0.0 | 19 Jul 14 | |
| 10M | 58:58 | Brecon Lions 10 | 1.6 | 1.1 | 3 Aug 14 | |
| parkrun | 16:57 | Cardiff parkrun # 352 | 0.6 | 2.0 | 25 Oct 14 | |
| HM | 75:40 | Forest of Dean Half Marathon | 2.0 | -0.7 | 30 Mar 14 | |
| parkrun | 16:23 | Cardiff parkrun # 337 | 1.2 | -0.1 | 12 Jul 14 | |
| parkrun | 16:56 | Cardiff parkrun # 345 | 1.4 | 0.9 | 6 Sep 14 | |
| 4M | 21:50 | Rose Inn 4 Series | 1.4 | 0.4 | 12 Aug 14 | |
| parkrun | 16:50 | Cardiff parkrun # 339 | 1.6 | 0.5 | 26 Jul 14 | |
| parkrun | 19:12 | Cardiff parkrun # 390 | 1.0 | 6.4 | 4 Jul 15 | |
| 5M | 30:17 | Parkwood Porthkerry 5 | 5.6 | -0.3 | 11 May 14 | |
| parkrun | 16:47 | Cardiff parkrun # 341 | 1.2 | 0.8 | 9 Aug 14 | |
| 5K | 16:31 | Cardiff Summer Sizzler 5K | 0.5 | 0.9 | 6 Aug 14 | |
| 5K | 16:36 | SSAFA 5K | 1.1 | 0.4 | 25 Jun 14 | |
| HM | 74:12 | Great Welsh Half Marathon | 0.6 | 0.0 | 13 Apr 14 | |
| 10M | 55:48 | Salisbury 10 | 1.2 | -0.5 | 9 Mar 14 | |
| 5.6K | 17:22 | Welsh Road Relay Championships | -0.2 | -1.0 | 16 Mar 14 | |
| 5K | 16:25 | SSAFA 5K | 1.1 | 0.0 | 21 May 14 | |
| 4M | 21:10 | Rose Inn 4 Series | 0.6 | 0.1 | 10 Jun 14 | |
| 5M | 27:13 | Cardiff Bay 5 | 1.1 | 0.1 | 5 May 14 | |
| 30K | 1:53:32 | San Domenico 30K | 2.2 | 0.2 | 23 Mar 14 | |
| HM | 74:25 | Llanelli Waterside Half Marathon | 1.0 | -0.3 | 2 Mar 14 | |
| 5K | 16:17 | Merthyr Mawr Lane 5K | 0.6 | 0.2 | 28 May 14 | |
| parkrun | 17:22 | Cardiff parkrun # 340 | 2.0 | 1.2 | 2 Aug 14 | |
| 4M | 22:15 | Cardiff Summer Series 4 | 1.2 | 1.3 | 1 Aug 14 | |
| 10M | 55:15 | Les Croupiers Handicap 10 | 1.0 | -0.8 | 2 Feb 14 | |
| parkrun | 19:07 | Cardiff parkrun # 382 | 1.2 | 6.1 | 9 May 15 | |
| parkrun | 16:36 | Cardiff parkrun # 330 | 1.2 | 0.3 | 24 May 14 | |
| parkrun | 16:05 | Cardiff parkrun # 324 | 1.0 | -0.6 | 12 Apr 14 | |
| parkrun | 15:55 | Cardiff parkrun # 317 | 1.0 | -1.1 | 22 Feb 14 | |
| parkrun | 16:14 | Cardiff parkrun # 316 | 2.2 | -1.6 | 15 Feb 14 | |
| 1M | 4:39 | Cardiff Summer Series Mile | 1.0 | -0.4 | 2 May 14 | |
| parkrun | 16:13 | Cardiff parkrun # 323 | 1.0 | -0.3 | 5 Apr 14 | |
| 4M | 21:19 | Rose Inn 4 Series | 0.7 | 0.2 | 13 May 14 | |
| parkrun | 16:47 | Cardiff parkrun # 333 | 1.2 | 0.8 | 14 Jun 14 | |
| parkrun | 19:12 | Cardiff parkrun # 375 | 1.2 | 6.2 | 21 Mar 15 | |
| parkrun | 19:15 | Cardiff parkrun # 373 | 1.8 | 5.8 | 7 Mar 15 | |
| parkrun | 16:23 | Cardiff parkrun # 321 | 1.0 | 0.1 | 22 Mar 14 | |
| 10K | 34:51 | Pontypool 10K | 1.8 | 0.1 | 23 Feb 14 | |
| parkrun | 18:43 | Cardiff parkrun # 354 | 2.6 | 3.8 | 8 Nov 14 | |
| 3M | 16:43 | Cardiff Summer Series 3 | 2.4 | 1.6 | 11 Jul 14 | |
| 8M | 43:24 | Lliswerry 8 | 0.5 | -0.5 | 26 Jan 14 | |
| parkrun | 17:06 | Cardiff parkrun # 328 | 2.0 | 0.7 | 10 May 14 | |
| parkrun | 17:13 | Cardiff parkrun # 329 | 1.6 | 1.3 | 17 May 14 | |
| 1.91M | 9:55 | Rose Inn Relays | 2.0 | 0.4 | 15 Apr 14 | |
| parkrun | 16:34 | Cardiff parkrun # 319 | 1.4 | 0.1 | 8 Mar 14 | |
| parkrun | 16:18 | Cardiff parkrun # 314 | 1.2 | -0.4 | 1 Feb 14 | |
| parkrun | 16:53 | Cardiff parkrun # 327 | 1.0 | 1.2 | 3 May 14 | |
| 1M | 5:04 | Cardiff Pentath Run Mile | 1.0 | 2.8 | 24 Aug 14 | |
| 800 | 2:10.5 | Welsh Masters' League | 0.8 | 0.4 | 7 May 14 | |
| parkrun | 16:40 | Cardiff parkrun # 312 | 1.8 | -0.2 | 18 Jan 14 | |
| 5K | 16:12 | Nos Galan 5K | 1.2 | -0.7 | 31 Dec 13 | |
| parkrun | 19:13 | Cardiff parkrun # 371 | 0.6 | 6.9 | 21 Feb 15 | |
| 5M | 27:01 | Glynneath 5 | 0.8 | 0.0 | 26 Dec 13 | |
| parkrun | 16:54 | Bryn Bach parkrun # 76 | 2.0 | 0.1 | 25 Jan 14 | |
| parkrun | 17:00 | Cardiff parkrun # 322 | 1.2 | 1.2 | 29 Mar 14 | |
| parkrun | 16:55 | Cardiff parkrun # 309 | 2.5 | -0.4 | 1 Jan 14 | |
| parkrun | 16:32 | Porthcawl parkrun # 41 | 1.5 | -0.2 | 11 Jan 14 | |
| parkrun | 16:43 | Cardiff parkrun # 310 | 1.8 | -0.1 | 4 Jan 14 | |
| parkrun | 16:17 | Cardiff parkrun # 308 | 0.8 | -0.1 | 28 Dec 13 | |
| 10M | 58:41 | Elan Valley 10 | 2.0 | 0.4 | 23 Nov 13 | |
| parkrun | 16:25 | Cardiff parkrun # 306 | 1.0 | 0.0 | 21 Dec 13 | |
| parkrun | 15:58 | Cardiff parkrun # 294 | 1.4 | -1.6 | 28 Sep 13 | |
| 10M | 59:52 | Sospan Road Runners 10 | 2.6 | 0.6 | 17 Nov 13 | |
| parkrun | 18:12 | Cardiff parkrun # 334 | 1.8 | 3.3 | 21 Jun 14 | |
| parkrun | 17:37 | Newport parkrun # 146 | 3.5 | 0.2 | 1 Jan 14 | |
| parkrun | 16:51 | Cardiff parkrun # 307 | 1.6 | 0.4 | 25 Dec 13 | |
| parkrun | 16:19 | Cardiff parkrun # 301 | 0.8 | 0.0 | 16 Nov 13 | |
| parkrun | 16:26 | Cardiff parkrun # 302 | 1.0 | 0.1 | 23 Nov 13 | |
| parkrun | 16:24 | Cardiff parkrun # 299 | 1.4 | -0.4 | 2 Nov 13 | |
| 3000 | 9:54.4 | Welsh Masters' League | 0.6 | 2.8 | 7 May 14 | |
| HM | 74:58 | Cardiff Half Marathon | 0.6 | 0.2 | 6 Oct 13 | |
| parkrun | 16:04 | Cardiff parkrun # 291 | 1.4 | -1.6 | 7 Sep 13 | |
| parkrun | 16:23 | Cardiff parkrun # 304 | 0.6 | 0.3 | 7 Dec 13 | |
| 1M | 4:38 | Welsh Mile Championships | 1.4 | -1.1 | 5 Oct 13 | |
| 10M | 57:54 | Reverse 10 | 2.0 | -0.6 | 18 Aug 13 | |
| 10K | 33:52 | Admiral Swansea Bay 10K | 0.7 | -0.2 | 22 Sep 13 | |
| parkrun | 16:27 | Cardiff parkrun # 300 | 1.0 | 0.1 | 9 Nov 13 | |
| parkrun | 16:18 | Cardiff parkrun # 292 | 1.4 | -0.9 | 14 Sep 13 | |
| parkrun | 16:29 | Cardiff parkrun # 298 | 0.8 | 0.4 | 26 Oct 13 | |
| HM | 75:34 | Lake Vyrnwy Half Marathon | 0.7 | 0.2 | 15 Sep 13 | |
| HM | 78:17 | Cardiff CPR Half Marathon | 2.0 | -0.1 | 25 Aug 13 | |
| parkrun | 16:09 | Cardiff parkrun # 290 | 0.8 | -0.9 | 31 Aug 13 | |
| 5K | 16:10 | Blackweir Blast 5K | 0.8 | -0.9 | 31 Aug 13 | |
| parkrun | 19:26 | Cardiff parkrun # 347 | 1.4 | 6.5 | 20 Sep 14 | |
| parkrun | 16:31 | Cardiff parkrun # 296 | 1.0 | 0.2 | 12 Oct 13 | |
| 10K | 35:05 | Cardiff CPR 10K | 1.6 | -0.1 | 24 Aug 13 | |
| 10M | 57:26 | Brecon 10 | 1.2 | -0.3 | 4 Aug 13 | |
| 1M | 4:39 | Les Croupiers 1M Time Trial | 1.0 | -1.0 | 6 Sep 13 | |
| 5K | 16:24 | Llanelli 5K Series (Inc Welsh Champs) | 1.3 | -0.8 | 11 Aug 13 | |
| 10.7M | 61:09 | Welsh Castles Relay Stage 20 | 1.4 | -0.9 | 9 Jun 13 | |
| 4M | 21:11 | Rose Inn 4 Series | 0.5 | -0.5 | 13 Aug 13 | |
| 5K | 16:12 | Cardiff Summer Sizzler 5K | 0.4 | -0.6 | 7 Aug 13 | |
| 4M | 21:33 | Cardiff Summer Series 4 | 1.0 | -0.6 | 2 Aug 13 | |
| 10K | 35:08 | Magor Marsh Charity 10K | 1.2 | 0.1 | 28 Jul 13 | |
| 5K | 16:36 | SSAFA 5K Series | 1.0 | -0.3 | 24 Jul 13 | |
| 5K | 16:37 | Les Croupiers 5K | 1.0 | -0.1 | 15 Aug 13 | |
| parkrun | 16:58 | Cardiff parkrun # 289 | 1.2 | 0.5 | 24 Aug 13 | |
| parkrun | 18:17 | Cardiff parkrun # 320 | 1.0 | 4.2 | 15 Mar 14 | |
| parkrun | 17:36 | Crystal Palace parkrun # 150 | 3.0 | -0.1 | 27 Jul 13 | |
| 5K | 16:26 | SSAFA 5K Series | 0.9 | -0.6 | 26 Jun 13 | |
| parkrun | 16:22 | Cardiff parkrun # 275 | 1.2 | -1.0 | 18 May 13 | |
| 3M | 16:07 | Cosmeston Relays | 1.7 | 0.1 | 17 Jul 13 | |
| parkrun | 16:44 | Cardiff parkrun # 279 | 1.8 | -0.8 | 15 Jun 13 | |
| HM | 76:33 | Forest of Dean Half Marathon | 1.6 | -0.8 | 7 Apr 13 | |
| 10K | 34:41 | Bupa London 10,000 (10K) | 1.0 | -0.2 | 27 May 13 | |
| parkrun | 19:15 | Cardiff parkrun # 325 | 1.6 | 5.7 | 19 Apr 14 | |
| 4M | 21:54 | Rose Inn 4 Series | 1.2 | -0.2 | 9 Jul 13 | |
| parkrun | 19:28 | Cardiff parkrun # 335 | 1.0 | 6.8 | 28 Jun 14 | |
| 2M | 10:21 | Cardiff Summer Series 2 | 1.4 | -0.1 | 21 Jun 13 | |
| Mar | 4:57:48 | Brooks Snowdonia Marathon | 4.7 | 23.9 | 29 Oct 16 | |
| parkrun | 16:52 | Cardiff parkrun # 283 | 1.2 | 0.1 | 13 Jul 13 | |
| parkrun | 16:47 | Cardiff parkrun # 281 | 1.0 | 0.1 | 29 Jun 13 | |
| 5M | 30:06 | Porthkerry 5 | 4.6 | -0.4 | 12 May 13 | |
| 10M | 57:00 | Teifi 10 | 1.0 | -0.4 | 31 Mar 13 | |
| 5K | 16:35 | Merthyr Mawr Lane 5K | 1.0 | -0.4 | 29 May 13 | |
| parkrun | 17:18 | Cardiff parkrun # 280 | 2.0 | 0.2 | 22 Jun 13 | |
| parkrun | 16:22 | Cardiff parkrun # 269 | 1.4 | -1.2 | 6 Apr 13 | |
| 4M | 21:38 | Rose Inn 4 Series | 0.8 | -0.2 | 11 Jun 13 | |
| 5K | 16:43 | SSAFA 5K Series | 1.1 | -0.2 | 22 May 13 | |
| parkrun | 17:21 | Cardiff parkrun # 258 | 4.5 | -2.9 | 19 Jan 13 | |
| 800 | 2:13.7 | Welsh Masters' League | 0.8 | 0.1 | 21 Aug 13 | |
| parkrun | 16:18 | Cardiff parkrun # 264 | 1.6 | -1.8 | 2 Mar 13 | |
| 10K | 34:55 | Atlantic College 10K | 1.6 | -0.5 | 24 Mar 13 | |
| 4M | 21:50 | Rose Inn 4 Series | 1.4 | -0.5 | 14 May 13 | |
| 5M | 27:23 | Cardiff Bay 5 | 0.5 | 0.1 | 6 May 13 | |
| parkrun | 18:15 | Cardiff parkrun # 305 | 1.2 | 3.9 | 14 Dec 13 | |
| parkrun | 16:35 | Cardiff parkrun # 270 | 1.4 | -0.8 | 13 Apr 13 | |
| HM | 75:31 | Llanelli Waterside Half Marathon | 0.5 | -0.2 | 3 Mar 13 | |
| parkrun | 16:27 | Cardiff parkrun # 265 | 1.4 | -1.1 | 9 Mar 13 | |
| 1M | 5:01 | Cardiff CPR Mile | 1.0 | 1.8 | 25 Aug 13 | |
| parkrun | 16:49 | Cardiff parkrun # 272 | 1.0 | 0.2 | 27 Apr 13 | |
| parkrun | 16:24 | Cardiff parkrun # 263 | 1.0 | -1.2 | 23 Feb 13 | |
| 1M | 4:47 | Cardiff Summer Series Mile | 1.0 | -0.3 | 3 May 13 | |
| parkrun | 18:47 | Cardiff parkrun # 102 | 1.5 | 1.8 | 6 Feb 10 | |
| parkrun | 18:39 | Cardiff parkrun # 103 | 1.5 | 1.5 | 13 Feb 10 | |
| parkrun | 18:31 | Cardiff parkrun # 104 | 1.5 | 1.2 | 20 Feb 10 | |
| parkrun | 18:02 | Cardiff parkrun # 106 | 1.0 | 0.7 | 6 Mar 10 | |
| parkrun | 17:55 | Cardiff parkrun # 107 | 1.0 | 0.4 | 13 Mar 10 | |
| parkrun | 18:07 | Cardiff parkrun # 108 | 2.0 | -0.1 | 20 Mar 10 | |
| parkrun | 17:55 | Cardiff parkrun # 110 | 1.0 | 0.4 | 3 Apr 10 | |
| parkrun | 17:48 | Cardiff parkrun # 111 | 1.0 | 0.2 | 10 Apr 10 | |
| parkrun | 17:43 | Cardiff parkrun # 112 | 1.0 | 0.0 | 17 Apr 10 | |
| parkrun | 17:39 | Cardiff parkrun # 114 | 1.5 | -0.7 | 1 May 10 | |
| parkrun | 18:15 | Cardiff parkrun # 117 | 1.0 | 1.1 | 22 May 10 | |
| parkrun | 17:57 | Cardiff parkrun # 118 | 2.0 | -0.5 | 29 May 10 | |
| parkrun | 17:48 | Cardiff parkrun # 119 | 1.0 | 0.2 | 5 Jun 10 | |
| parkrun | 18:14 | Cardiff parkrun # 121 | 1.5 | 0.6 | 19 Jun 10 | |
| parkrun | 17:44 | Cardiff parkrun # 122 | 1.0 | 0.0 | 26 Jun 10 | |
| parkrun | 17:32 | Cardiff parkrun # 123 | 1.0 | -0.4 | 3 Jul 10 | |
| parkrun | 17:39 | Cardiff parkrun # 124 | 1.5 | -0.7 | 10 Jul 10 | |
| parkrun | 17:39 | Cardiff parkrun # 125 | 1.0 | -0.2 | 17 Jul 10 | |
| parkrun | 17:19 | Cardiff parkrun # 126 | 1.0 | -0.9 | 24 Jul 10 | |
| parkrun | 17:26 | Cardiff parkrun # 127 | 2.0 | -1.6 | 31 Jul 10 | |
| parkrun | 17:35 | Cardiff parkrun # 128 | 1.0 | -0.3 | 7 Aug 10 | |
| parkrun | 17:16 | Cardiff parkrun # 129 | 1.0 | -1.1 | 14 Aug 10 | |
| 10K | 36:55 | Merthyr Police 10K | 1.2 | -0.2 | 15 Aug 10 | |
| parkrun | 17:38 | Cardiff parkrun # 130 | 1.0 | -0.2 | 21 Aug 10 | |
| parkrun | 17:26 | Cardiff parkrun # 131 | 1.0 | -0.6 | 28 Aug 10 | |
| parkrun | 17:24 | Cardiff parkrun # 132 | 1.0 | -0.7 | 4 Sep 10 | |
| HM | 83:53 | Bristol Half Marathon | 0.7 | 1.5 | 5 Sep 10 | |
| parkrun | 17:28 | Cardiff parkrun # 133 | 1.5 | -1.1 | 11 Sep 10 | |
| 10K | 36:43 | Cardiff 10K | 0.6 | 0.2 | 12 Sep 10 | |
| parkrun | 17:45 | Cardiff parkrun # 135 | 1.0 | 0.1 | 25 Sep 10 | |
| 10K | 37:33 | Swansea Bay 10K | 0.7 | 1.0 | 26 Sep 10 | |
| parkrun | 17:55 | Cardiff parkrun # 136 | 1.4 | 0.0 | 2 Oct 10 | |
| parkrun | 18:07 | Cardiff parkrun # 137 | 1.0 | 0.9 | 9 Oct 10 | |
| parkrun | 17:52 | Cardiff parkrun # 139 | 1.0 | 0.3 | 23 Oct 10 | |
| parkrun | 18:17 | Cardiff parkrun # 140 | 1.0 | 1.2 | 30 Oct 10 | |
| parkrun | 17:32 | Cardiff parkrun # 141 | 1.2 | -0.6 | 6 Nov 10 | |
| parkrun | 17:30 | Cardiff parkrun # 142 | 1.0 | -0.5 | 13 Nov 10 | |
| parkrun | 17:42 | Cardiff parkrun # 143 | 1.0 | 0.0 | 20 Nov 10 | |
| parkrun | 18:57 | Cardiff parkrun # 144 | 2.0 | 1.6 | 27 Nov 10 | |
| parkrun | 17:29 | Cardiff parkrun # 145 | 1.0 | -0.5 | 11 Dec 10 | |
| parkrun | 20:30 | Cardiff parkrun # 146 | 6.0 | 0.9 | 18 Dec 10 | |
| parkrun | 19:02 | Cardiff parkrun # 147 | 4.0 | -0.2 | 25 Dec 10 | |
| parkrun | 17:35 | Cardiff parkrun # 148 | 1.5 | -0.8 | 1 Jan 11 | |
| parkrun | 17:54 | Cardiff parkrun # 149 | 1.8 | -0.4 | 8 Jan 11 | |
| parkrun | 18:11 | Cardiff parkrun # 150 | 2.0 | 0.0 | 15 Jan 11 | |
| parkrun | 17:23 | Cardiff parkrun # 151 | 0.8 | -0.5 | 22 Jan 11 | |
| parkrun | 17:42 | Cardiff parkrun # 152 | 1.5 | -0.5 | 29 Jan 11 | |
| parkrun | 17:49 | Cardiff parkrun # 153 | 2.2 | -1.0 | 5 Feb 11 | |
| parkrun | 17:37 | Cardiff parkrun # 154 | 1.0 | -0.2 | 12 Feb 11 | |
| parkrun | 17:29 | Cardiff parkrun # 155 | 1.4 | -0.9 | 19 Feb 11 | |
| parkrun | 17:12 | Cardiff parkrun # 156 | 0.8 | -0.9 | 26 Feb 11 | |
| parkrun | 17:17 | Cardiff parkrun # 159 | 0.2 | 0.0 | 19 Mar 11 | |
| parkrun | 17:28 | Cardiff parkrun # 160 | 1.2 | -0.6 | 26 Mar 11 | |
| parkrun | 17:24 | Cardiff parkrun # 161 | 1.2 | -0.8 | 2 Apr 11 | |
| parkrun | 17:41 | Cardiff parkrun # 163 | 0.6 | 0.5 | 16 Apr 11 | |
| parkrun | 17:33 | Cardiff parkrun # 165 | 1.0 | -0.2 | 30 Apr 11 | |
| parkrun | 17:38 | Cardiff parkrun # 166 | 0.8 | 0.2 | 7 May 11 | |
| parkrun | 17:40 | Cardiff parkrun # 167 | 1.2 | -0.2 | 14 May 11 | |
| Mar | 3:23:58 | Edinburgh Marathon | 2.0 | 6.2 | 22 May 11 | |
| parkrun | 17:41 | Cardiff parkrun # 169 | 1.2 | -0.1 | 28 May 11 | |
| 3M | 16:49 | Self Transcendence 3 | 1.8 | -0.4 | 3 Jun 11 | |
| parkrun | 17:48 | Cardiff parkrun # 170 | 0.8 | 0.5 | 4 Jun 11 | |
| parkrun | 17:00 | Cardiff parkrun # 171 | 1.0 | -1.4 | 11 Jun 11 | |
| parkrun | 17:58 | Cardiff parkrun # 172 | 2.0 | 0.1 | 18 Jun 11 | |
| 5K | 17:51 | Ssafa 5K | 1.0 | 0.9 | 22 Jun 11 | |
| parkrun | 17:40 | Cardiff parkrun # 173 | 1.0 | 0.5 | 25 Jun 11 | |
| parkrun | 17:31 | Cardiff parkrun # 174 | 0.6 | 0.5 | 2 Jul 11 | |
| parkrun | 18:23 | Eastleigh parkrun # 62 | 2.0 | 1.0 | 16 Jul 11 | |
| parkrun | 18:01 | Cardiff parkrun # 179 | 0.2 | 2.0 | 6 Aug 11 | |
| parkrun | 17:19 | Cardiff parkrun # 180 | 0.6 | 0.1 | 13 Aug 11 | |
| 10K | 36:46 | Merthyr Police 10K | 1.1 | 0.4 | 14 Aug 11 | |
| parkrun | 17:29 | Cardiff parkrun # 181 | 0.4 | 0.7 | 20 Aug 11 | |
| parkrun | 17:27 | Cardiff parkrun # 182 | 0.8 | 0.2 | 27 Aug 11 | |
| parkrun | 17:23 | Cardiff parkrun # 183 | 0.6 | 0.2 | 3 Sep 11 | |
| parkrun | 18:56 | Cardiff parkrun # 184 | 1.8 | 2.4 | 10 Sep 11 | |
| 10K | 36:17 | Cardiff 10K | 0.5 | 0.5 | 11 Sep 11 | |
| parkrun | 17:31 | Cardiff parkrun # 185 | 0.6 | 0.5 | 17 Sep 11 | |
| 10K | 36:55 | Swansea Bay 10K | 0.6 | 1.0 | 25 Sep 11 | |
| parkrun | 17:34 | Cardiff parkrun # 187 | 1.0 | 0.3 | 1 Oct 11 | |
| parkrun | 17:41 | Cardiff parkrun # 190 | 1.2 | 0.3 | 22 Oct 11 | |
| parkrun | 17:45 | Cardiff parkrun # 191 | 1.2 | 0.5 | 29 Oct 11 | |
| parkrun | 18:10 | Cardiff parkrun # 192 | 1.0 | 1.6 | 5 Nov 11 | |
| parkrun | 18:18 | Cardiff parkrun # 193 | 1.6 | 1.2 | 12 Nov 11 | |
| parkrun | 19:27 | Cardiff parkrun # 194 | 1.0 | 4.3 | 19 Nov 11 | |
| 10M | 66:32 | Elan Valley 10 | 2.0 | 3.1 | 19 Nov 11 | |
| parkrun | 18:32 | Killerton parkrun # 31 | 1.5 | 1.8 | 26 Nov 11 | |
| parkrun | 18:33 | Cardiff parkrun # 196 | 1.2 | 2.2 | 3 Dec 11 | |
| parkrun | 17:39 | Cardiff parkrun # 197 | 1.0 | 0.4 | 10 Dec 11 | |
| parkrun | 18:05 | Cardiff parkrun # 198 | 2.0 | 0.4 | 17 Dec 11 | |
| 6M | 43:30 | Merthyr Mawr Pudding Run 6 | 5.0 | 4.8 | 18 Dec 11 | |
| parkrun | 18:13 | Cardiff parkrun # 199 | 1.4 | 1.3 | 24 Dec 11 | |
| parkrun | 18:12 | Cardiff parkrun # 200 | 3.0 | -0.4 | 25 Dec 11 | |
| parkrun | 18:14 | Cardiff parkrun # 201 | 2.0 | 0.7 | 31 Dec 11 | |
| parkrun | 17:40 | Cardiff parkrun # 202 | 1.6 | -0.1 | 7 Jan 12 | |
| parkrun | 17:13 | Cardiff parkrun # 203 | 1.4 | -0.9 | 14 Jan 12 | |
| parkrun | 17:03 | Cardiff parkrun # 204 | 1.4 | -1.3 | 21 Jan 12 | |
| 10M | 68:00 | Les Croupiers Handicap 10 | 1.6 | 4.3 | 22 Jan 12 | |
| parkrun | 17:34 | Cardiff parkrun # 205 | 1.2 | 0.1 | 28 Jan 12 | |
| parkrun | 17:45 | Cardiff parkrun # 206 | 1.2 | 0.5 | 4 Feb 12 | |
| parkrun | 16:56 | Cardiff parkrun # 207 | 1.0 | -1.1 | 11 Feb 12 | |
| parkrun | 17:28 | Cardiff parkrun # 208 | 1.8 | -0.6 | 18 Feb 12 | |
| 10M | 60:36 | Llanelli 10 | 1.2 | 0.3 | 19 Feb 12 | |
| parkrun | 17:18 | Cardiff parkrun # 209 | 1.4 | -0.6 | 25 Feb 12 | |
| parkrun | 17:01 | Cardiff parkrun # 210 | 1.0 | -0.8 | 3 Mar 12 | |
| HM | 81:17 | Llanelli Waterside Half Marathon | 0.2 | 1.5 | 4 Mar 12 | |
| parkrun | 17:37 | Cardiff parkrun # 211 | 0.8 | 0.7 | 10 Mar 12 | |
| 10M | 58:33 | Salisbury 10 | 0.6 | -0.4 | 11 Mar 12 | |
| parkrun | 17:07 | Cardiff parkrun # 212 | 0.8 | -0.4 | 17 Mar 12 | |
| 20M | 2:13:37 | Gloucester 20 | 0.8 | 2.6 | 18 Mar 12 | |
| parkrun | 17:41 | Cardiff parkrun # 213 | 0.6 | 1.1 | 24 Mar 12 | |
| 20M | 2:21:36 | San Domenico 20 | 2.6 | 3.1 | 25 Mar 12 | |
| parkrun | 17:17 | Cardiff parkrun # 214 | 0.4 | 0.4 | 31 Mar 12 | |
| HM | 82:25 | Forest of Dean Half Marathon | 1.1 | 1.1 | 1 Apr 12 | |
| parkrun | 17:39 | Killerton parkrun # 50 | 1.5 | 0.1 | 7 Apr 12 | |
| parkrun | 18:56 | Cardiff parkrun # 216 | 1.0 | 3.3 | 14 Apr 12 | |
| Mar | 3:08:37 | Paris Marathon | 1.0 | 4.5 | 15 Apr 12 | |
| parkrun | 17:48 | Cardiff parkrun # 217 | 1.8 | 0.1 | 21 Apr 12 | |
| parkrun | 17:39 | Cardiff parkrun # 218 | 1.2 | 0.4 | 28 Apr 12 | |
| parkrun | 17:21 | Cardiff parkrun # 219 | 1.2 | -0.3 | 5 May 12 | |
| 5M | 29:06 | Tata Steel Cardiff Bay 5 | 1.4 | 0.1 | 7 May 12 | |
| 4M | 22:31 | Rose Inn 4 Series | 0.9 | -0.2 | 8 May 12 | |
| parkrun | 17:20 | Cardiff parkrun # 220 | 0.4 | 0.5 | 12 May 12 | |
| 5K | 17:04 | SSAFA 5K Series | 1.2 | -0.9 | 16 May 12 | |
| parkrun | 18:02 | Cardiff parkrun # 221 | 1.4 | 1.0 | 19 May 12 | |
| HM | 80:00 | Tewkesbury Half Marathon | 0.4 | 0.7 | 20 May 12 | |
| parkrun | 17:08 | Cardiff parkrun # 222 | 1.6 | -1.2 | 26 May 12 | |
| 2M | 10:46 | Cardiff Summer Series 2 | 1.4 | 0.0 | 1 Jun 12 | |
| parkrun | 16:56 | Cardiff parkrun # 223 | 1.0 | -1.0 | 2 Jun 12 | |
| parkrun | 17:31 | Cardiff parkrun # 224 | 1.4 | -0.1 | 9 Jun 12 | |
| 10.4M | 63:30 | Welsh Castles Relay | 2.0 | -0.3 | 10 Jun 12 | |
| 4M | 22:07 | Rose Inn 4 Series | 0.6 | -0.6 | 12 Jun 12 | |
| HM | 96:30 | Karrimor Great Trail Challenge Half Marathon | 5.0 | 3.7 | 17 Jun 12 | |
| 5K | 16:46 | SSAFA 5K Series | 1.4 | -1.8 | 20 Jun 12 | |
| parkrun | 17:16 | Cardiff parkrun # 226 | 1.2 | -0.1 | 23 Jun 12 | |
| parkrun | 17:21 | Cardiff parkrun # 227 | 1.0 | 0.3 | 30 Jun 12 | |
| 4M | 21:58 | Rose Inn 4 Series | 1.0 | -0.9 | 10 Jul 12 | |
| parkrun | 16:42 | Cardiff parkrun # 229 | 1.6 | -1.7 | 14 Jul 12 | |
| 4M | 22:20 | Cardiff Summer Series 4 | 2.0 | -1.1 | 20 Jul 12 | |
| parkrun | 17:27 | Princes parkrun # 70 | 1.0 | 0.7 | 21 Jul 12 | |
| 5K | 17:20 | SSAFA 5K Series | 1.6 | -0.2 | 25 Jul 12 | |
| parkrun | 17:25 | Cardiff parkrun # 231 | 1.6 | 0.0 | 28 Jul 12 | |
| parkrun | 16:44 | Cardiff parkrun # 232 | 1.2 | -1.1 | 4 Aug 12 | |
| 10M | 61:59 | Brecon 10 | 1.8 | 1.1 | 5 Aug 12 | |
| parkrun | 17:21 | Cardiff parkrun # 233 | 2.0 | -0.6 | 11 Aug 12 | |
| 10K | 35:27 | Merthyr Police 10K | 0.8 | -0.1 | 12 Aug 12 | |
| 4M | 22:14 | Rose Inn 4 Series | 1.0 | -0.3 | 13 Aug 12 | |
| parkrun | 16:39 | Cardiff parkrun # 234 | 1.4 | -1.5 | 18 Aug 12 | |
| parkrun | 17:24 | Cardiff parkrun # 235 | 1.2 | 0.5 | 25 Aug 12 | |
| parkrun | 16:49 | Cardiff parkrun # 236 | 1.4 | -1.0 | 1 Sep 12 | |
| parkrun | 17:29 | Cardiff parkrun # 237 | 1.4 | 0.4 | 8 Sep 12 | |
| 10K | 34:50 | Cardiff 10K | 0.6 | -0.4 | 9 Sep 12 | |
| parkrun | 16:40 | Cardiff parkrun # 238 | 1.0 | -1.0 | 15 Sep 12 | |
| HM | 79:10 | Bupa Great North Run | 0.2 | 1.1 | 16 Sep 12 | |
| parkrun | 18:28 | Plymvalley parkrun # 1 | 1.5 | 2.5 | 22 Sep 12 | |
| 10K | 35:58 | Admiral Swansea Bay 10K | 0.7 | 0.7 | 23 Sep 12 | |
| parkrun | 16:54 | Cardiff parkrun # 240 | 1.2 | -0.6 | 29 Sep 12 | |
| 10M | 60:07 | Reverse 10 | 1.2 | 0.6 | 30 Sep 12 | |
| parkrun | 19:27 | Cardiff parkrun # 241 | 1.0 | 5.1 | 6 Oct 12 | |
| HM | 88:13 | Cardiff Half Marathon (Inc Welsh Champs) | 0.3 | 5.3 | 14 Oct 12 | |
| parkrun | 16:50 | Cardiff parkrun # 243 | 0.8 | -0.4 | 20 Oct 12 | |
| Mar | 3:30:09 | Snowdonia Marathon | 5.0 | 5.6 | 27 Oct 12 | |
| parkrun | 17:23 | Cardiff parkrun # 245 | 1.6 | 0.0 | 3 Nov 12 | |
| parkrun | 17:32 | Cardiff parkrun # 246 | 1.2 | 0.8 | 10 Nov 12 | |
| parkrun | 17:14 | Cardiff parkrun # 248 | 1.2 | 0.1 | 24 Nov 12 | |
| parkrun | 16:54 | Cardiff parkrun # 250 | 1.4 | -0.8 | 8 Dec 12 | |
| parkrun | 17:44 | Cardiff parkrun # 251 | 1.4 | 1.0 | 15 Dec 12 | |
| 10K | 40:17 | Merthyr Mawr Pudding Run 10K | 5.0 | 0.9 | 16 Dec 12 | |
| parkrun | 16:59 | Cardiff parkrun # 252 | 2.0 | -1.3 | 22 Dec 12 | |
| parkrun | 16:54 | Cardiff parkrun # 253 | 2.6 | -2.0 | 25 Dec 12 | |
| 5M | 28:26 | Glynneath 5 | 1.4 | -0.2 | 26 Dec 12 | |
| parkrun | 17:25 | Cardiff parkrun # 254 | 2.0 | -0.3 | 29 Dec 12 | |
| parkrun | 17:30 | Cardiff parkrun # 256 | 1.8 | 0.1 | 5 Jan 13 | |
| parkrun | 16:54 | Cardiff parkrun # 257 | 2.2 | -1.6 | 12 Jan 13 | |
| parkrun | 16:50 | Cardiff parkrun # 259 | 1.8 | -1.4 | 26 Jan 13 | |
| 8M | 45:19 | Lliswerry 8 | 0.6 | -0.5 | 27 Jan 13 | |
| parkrun | 16:30 | Cardiff parkrun # 260 | 1.6 | -1.9 | 2 Feb 13 | |
| 10M | 58:34 | Les Croupiers Handicap 10 | 1.4 | -0.2 | 3 Feb 13 | |
| parkrun | 18:55 | Cardiff parkrun # 262 | 1.4 | 3.9 | 16 Feb 13 | |
| 20M | 2:15:19 | Rhayader Round the Lakes 20 | 2.2 | 3.1 | 16 Mar 13 | |
| parkrun | 16:53 | Cardiff parkrun # 268 | 1.2 | 0.1 | 30 Mar 13 | |
| Mar | 2:55:04 | Virgin London Marathon | 1.3 | 2.6 | 21 Apr 13 | |
| parkrun | 17:22 | Cardiff parkrun # 273 | 1.0 | 1.4 | 4 May 13 | |
| parkrun | 17:21 | Cardiff parkrun # 274 | 1.4 | 0.9 | 11 May 13 | |
| 10M | 67:33 | Sirhowy Challenge 10 | 5.0 | 2.2 | 19 May 13 | |
| parkrun | 17:43 | Cardiff parkrun # 276 | 0.6 | 2.5 | 25 May 13 | |
| parkrun | 17:13 | Cardiff parkrun # 277 | 1.2 | 0.8 | 1 Jun 13 | |
| 3M | 16:59 | Cardiff Summer Series 3 | 2.2 | 1.6 | 5 Jul 13 | |
| parkrun | 18:31 | Cardiff parkrun # 282 | 1.0 | 3.9 | 6 Jul 13 | |
| parkrun | 20:47 | Cardiff parkrun # 286 | 1.0 | 8.6 | 3 Aug 13 | |
| parkrun | 18:54 | Cardiff parkrun # 287 | 0.6 | 5.3 | 10 Aug 13 | |
| parkrun | 18:23 | Cardiff parkrun # 288 | 0.8 | 4.0 | 17 Aug 13 | |
| parkrun | 17:56 | Cardiff parkrun # 293 | 0.8 | 3.3 | 21 Sep 13 | |
| parkrun | 18:58 | Cardiff parkrun # 295 | 0.8 | 5.8 | 5 Oct 13 | |
| parkrun | 19:03 | Cardiff parkrun # 297 | 1.0 | 5.8 | 19 Oct 13 | |
| parkrun | 20:09 | Cardiff parkrun # 332 | 1.0 | 8.2 | 7 Jun 14 | |
| parkrun | 22:15 | Cardiff parkrun # 349 | 1.5 | 12.1 | 4 Oct 14 | |