Mar | 2:24:19 | Trinidad Alfonso Valencia Marathon | 0.7 | -0.4 | 4 Dec 22 | +1 |
parkrun | 16:04 | Amsterdamse Bos parkrun # 55 | 3.6 | -0.6 | 15 Oct 22 | +2 |
10K | 30:50 | Admiral Swansea Bay 10K | 0.4 | -0.3 | 18 Sep 22 | +3 |
HM | 69:59 | Cardiff Half Marathon | 1.2 | -0.1 | 2 Oct 22 | +4 |
9.53K | 33:46 | Welsh Inter-Regional Championships | 4.9 | 0.3 | 19 Nov 22 | +5 |
10K | 31:32 | Great Bristol Run 10K | 0.8 | 0.1 | 25 Sep 22 | |
5K | 14:46 | Friday Night 5K Under the Lights | 0.0 | -0.9 | 15 Sep 22 | |
parkrun | 16:39 | Mallards Pike parkrun # 88 | 3.4 | 0.9 | 31 Dec 22 | |
9K | 32:28 | Gloucestershire County Championships | 5.1 | 0.9 | 7 Jan 23 | |
Mar | 2:31:03 | Irish Life Dublin Marathon | 0.9 | 1.0 | 30 Oct 22 | |
10K | 33:05 | Barry Island 10K | 2.0 | -0.4 | 7 Aug 22 | |
5K | 15:10 | South West PB Series 5K | 0.4 | -0.5 | 31 Aug 22 | |
5K | 15:23 | Home Countries International 5K | 0.7 | -0.3 | 20 Aug 22 | |
5K | 15:14 | Podium 5K | 0.5 | -0.5 | 2 Jul 22 | |
5K | 15:25 | South West PB Series 5K | 0.4 | 0.1 | 29 Jun 22 | |
10M | 53:42 | Hereford 10 | 1.4 | -0.4 | 20 Feb 22 | |
10K | 34:56 | RunThrough Lee Valley VeloPark | 2.8 | 0.8 | 28 May 22 | |
4M | 21:13 | Rose Inn 4 Series | 1.4 | 0.9 | 14 Jun 22 | |
Mar | 2:34:17 | BMW Berlin Marathon | 1.6 | 0.3 | 26 Sep 21 | |
HM | 69:45 | Grand Brighton Half Marathon | 1.5 | -1.0 | 23 Feb 20 | |
50K | 3:18:25 | Lea Valley 50K | 3.8 | 0.6 | 19 Jun 21 | |
10K | 32:14 | Great Bristol 10K | 1.0 | -0.1 | 19 Sep 21 | |
HM | 72:55 | JCP Swansea Half Marathon | 0.8 | 0.8 | 17 Oct 21 | |
5.4K | 16:57 | Welsh Road Relay Championships | 1.4 | 0.0 | 11 Sep 21 | |
HM | 71:04 | Llanelli Half Marathon | 1.1 | 0.0 | 8 Mar 20 | |
Mar | 2:32:36 | Cheshire Elite Marathon | 0.4 | 1.4 | 25 Apr 21 | |
HM | 70:34 | Vitality Big Half Marathon | 0.4 | 0.5 | 1 Mar 20 | |
5K | 15:16 | Cardiff Race for Victory 5K | 0.3 | 0.3 | 29 Aug 21 | |
5K | 15:13 | South West PB Series 5K | 0.4 | 0.1 | 28 Jul 21 | |
Mar | 2:29:34 | Frankfurt Marathon | 0.8 | 0.3 | 27 Oct 19 | |
Mar | 2:33:22 | Firenze Marathon | 1.0 | 1.0 | 24 Nov 19 | |
HM | 69:23 | Cardiff Half Marathon | 1.1 | -0.8 | 6 Oct 19 | |
parkrun | 16:32 | Severn Bridge parkrun # 67 | 3.8 | -0.3 | 11 Jan 20 | |
parkrun | 16:45 | Lydney parkrun # 218 | 3.6 | 0.4 | 15 Feb 20 | |
10K | 31:57 | Speedway 10K | -0.1 | 0.9 | 19 Jan 20 | |
5K | 15:28 | South West PB Series 5K | 0.1 | 1.0 | 30 Jun 21 | |
HM | 68:48 | Copenhagen Half Marathon | 0.5 | -0.8 | 15 Sep 19 | |
10K | 31:30 | Admiral Swansea Bay 10K | 0.8 | -0.5 | 22 Sep 19 | |
HM | 73:41 | Severn Bridge Half Marathon | 2.8 | -0.6 | 25 Aug 19 | |
parkrun | 16:39 | Swansea Bay parkrun # 219 | 1.4 | 2.4 | 7 Mar 20 | |
10K | 31:43 | Cardiff 10K | 0.6 | -0.3 | 1 Sep 19 | |
parkrun | 17:07 | Severn Bridge parkrun # 82 | 0.8 | 3.5 | 9 Oct 21 | |
HM | 73:25 | Port Talbot Half Marathon | 2.2 | -0.2 | 11 Aug 19 | |
parkrun | 17:08 | Lydney parkrun # 206 | 3.6 | 1.3 | 30 Nov 19 | |
HM | 76:58 | Forest of Dean Autumn Half Marathon | 2.6 | 1.5 | 29 Sep 19 | |
10K | 32:56 | Barry Island 10K | 1.8 | -0.1 | 4 Aug 19 | |
parkrun | 17:37 | Lydney parkrun # 211 | 3.8 | 2.1 | 1 Jan 20 | |
parkrun | 16:56 | Mallards Pike parkrun # 4 | 3.3 | 1.1 | 21 Sep 19 | |
parkrun | 16:45 | Forest of Dean parkrun # 500 | 3.0 | 0.8 | 31 Aug 19 | |
parkrun | 18:43 | Forest of Dean parkrun # 519 | 5.1 | 3.2 | 1 Jan 20 | |
10K | 33:18 | ASICS London 10K | 1.0 | 1.1 | 21 Jul 19 | |
5000 | 15:43.06 | Bristol & West AC Night of Fast 5000m Open | 0.4 | 1.0 | 27 Jul 19 | |
10K | 33:44 | Porthcawl 10K | 1.5 | 1.0 | 7 Jul 19 | |
HM | 76:00 | JCP Swansea Half Marathon | 1.7 | 1.6 | 23 Jun 19 | |
10K | 31:15 | Torfaen Mic Morris 10K | -1.8 | 1.6 | 14 Jul 19 | |
10K | 33:53 | Speedway 10K | 0.8 | 1.9 | 16 Jun 19 | |
5K | 16:26 | Self Transcendence 5K | 0.9 | 2.1 | 29 Jul 19 | |
parkrun | 15:32 | Bryn Bach parkrun # 320 | 2.2 | -1.2 | 25 Dec 18 | |
10K | 34:58 | Chew Valley 10K | 2.0 | 1.9 | 9 Jun 19 | |
parkrun | 15:32 | Cardiff parkrun # 577 | 2.1 | -1.1 | 1 Jan 19 | |
parkrun | 16:26 | Swansea Bay parkrun # 178 | 1.3 | 1.7 | 18 May 19 | |
5K | 16:31 | Rock 'n' Roll Liverpool 5K | 1.2 | 2.0 | 25 May 19 | |
parkrun | 16:42 | Cardiff parkrun # 600 | 1.6 | 2.0 | 8 Jun 19 | |
5M | 25:42 | Glynneath 5 | 0.9 | 0.1 | 26 Dec 18 | |
parkrun | 16:33 | Barry Island parkrun # 189 | 3.6 | -0.3 | 1 Jan 19 | |
HM | 72:09 | SimplyHealth Great North Run | 2.7 | -1.7 | 9 Sep 18 | |
parkrun | 15:43 | Severn Bridge parkrun # 17 | 1.6 | -0.2 | 22 Dec 18 | |
HM | 69:19 | Cardiff Half Marathon | 0.5 | -0.8 | 7 Oct 18 | |
HM | 69:51 | Simplyhealth Great Bristol Half Marathon | 0.6 | -0.8 | 23 Sep 18 | |
HM | 71:01 | Manchester Half Marathon | 0.8 | 0.1 | 14 Oct 18 | |
10K | 33:33 | Richard Burton 10K | 2.1 | 0.2 | 4 Nov 18 | |
10K | 32:12 | Admiral Swansea Bay 10K | 0.9 | -0.5 | 16 Sep 18 | |
parkrun | 16:24 | Poolbeg parkrun # 61 | 3.0 | 0.0 | 27 Oct 18 | |
10K | 32:12 | Cardiff 10K | 1.1 | -0.7 | 2 Sep 18 | |
parkrun | 15:47 | Swansea Bay parkrun # 147 | 1.2 | 0.4 | 20 Oct 18 | |
3000 | 8:59.34 | Welsh Inter Regional Championships | 1.9 | -0.7 | 25 Aug 18 | |
parkrun | 17:05 | Maesteg parkrun # 67 | 3.2 | 1.3 | 1 Dec 18 | |
HM | 72:43 | Rock 'n' Roll Liverpool Half Marathon | 2.0 | -0.8 | 20 May 18 | |
10K | 32:29 | Summer Speedway 10K | 0.9 | -0.2 | 17 Jun 18 | |
10K | 33:49 | Ammanford 10K | 2.3 | -0.1 | 8 Jul 18 | |
parkrun | 15:35 | Swansea Bay parkrun # 136 | 0.6 | 0.1 | 21 Jul 18 | |
3000 | 8:54.16 | Welsh Athletics League | 1.6 | -0.8 | 10 Jun 18 | |
parkrun | 15:32 | Cardiff parkrun # 537 | 2.2 | -1.7 | 31 Mar 18 | |
parkrun | 18:32 | Lydney parkrun # 176 | 1.8 | 5.9 | 4 May 19 | |
Mar | 2:47:55 | Virgin London Marathon | 3.2 | 1.4 | 22 Apr 18 | |
parkrun | 16:51 | Swansea Bay parkrun # 149 | 1.0 | 3.0 | 3 Nov 18 | |
parkrun | 15:52 | Dulwich parkrun # 327 | 1.2 | 0.1 | 9 Jun 18 | |
10K | 32:13 | Brecon Carreg Cardiff Bay 10K | 0.7 | -0.3 | 25 Mar 18 | |
5K | 15:50 | Swansea Bay Summer 5K Series | 1.0 | 0.2 | 14 Jun 18 | |
parkrun | 16:42 | Warrington parkrun # 241 | 1.9 | 1.3 | 28 Jul 18 | |
parkrun | 24:36 | Swansea Bay parkrun # 271 | 1.4 | 18.1 | 10 Sep 22 | |
3.16M | 16:07 | ERRA National Men's 12-Stage Relays | 1.8 | -0.6 | 14 Apr 18 | |
5K | 16:09 | Run4All 5K Series | 1.9 | 0.0 | 2 May 18 | |
10.1K | 33:26 | Welsh National Championships | 1.3 | 0.1 | 24 Feb 18 | |
1500 | 4:16.36 | Welsh Athletics League | 1.0 | 0.7 | 10 Jun 18 | |
HM | 74:35 | Llanelli Half Marathon | 0.7 | 1.5 | 18 Feb 18 | |
parkrun | 18:55 | Swansea Bay parkrun # 155 | 2.8 | 5.7 | 15 Dec 18 | |
HM | 72:35 | Cardiff Half Marathon | 1.4 | -0.2 | 1 Oct 17 | |
9.4K | 35:15 | Start Fitness Gwent League | 6.3 | -0.1 | 11 Nov 17 | |
Mar | 2:33:51 | ASICS Greater Manchester Marathon | 1.4 | -0.1 | 2 Apr 17 | |
5K | 16:03 | Welsh Relay Championships | 0.4 | 1.3 | 16 Sep 17 | |
HM | 74:31 | JCP Swansea Half Marathon | 1.3 | 0.8 | 25 Jun 17 | |
Mar | 2:50:03 | Great Welsh Marathon | 4.2 | 0.9 | 7 May 17 | |
Mar | 2:47:08 | TCS Amsterdam Marathon | 1.0 | 3.4 | 15 Oct 17 | |
Mar | 2:58:42 | Firenze Marathon | 1.5 | 5.5 | 26 Nov 17 | |
10.1K | 37:18 | Welsh National Championships | 5.8 | -0.3 | 25 Feb 17 | |
HM | 71:45 | Llanelli Waterside Half Marathon | 0.5 | 0.3 | 12 Mar 17 | |
HM | 84:27 | Hoka One One Half Marathon | 6.6 | 0.0 | 18 Feb 17 | |
HM | 73:46 | Vitality Reading Half Marathon | 0.8 | 1.0 | 19 Mar 17 | |
10M | 61:48 | Simplyhealth Great South Run 10 | 1.2 | 4.8 | 22 Oct 17 | |
parkrun | 17:13 | Llyn Llech Owain parkrun # 224 | 3.0 | 1.3 | 3 Jun 17 | |
10.37K | 36:16 | British Athletics Cross Challenge | 3.5 | -0.5 | 22 Jan 17 | |
5K | 16:45 | Aberavon Seafront 5K Series | 1.4 | 1.9 | 5 Jul 17 | |
5K | 15:18 | Armagh International Road Races | 0.1 | -0.4 | 18 Feb 17 | |
parkrun | 18:04 | Swansea Bay parkrun # 109 | 1.2 | 5.0 | 30 Dec 17 | |
parkrun | 15:34 | Swansea Bay parkrun # 66 | 1.0 | -0.7 | 11 Feb 17 | |
9.44K | 30:02 | Welsh Inter-Regional Championships | 0.9 | -1.2 | 10 Dec 16 | |
10K | 36:19 | Merthyr Mawr Christmas Pudding 10K | 5.6 | -1.2 | 11 Dec 16 | |
5M | 25:34 | Glynneath 5 | 0.6 | -0.6 | 26 Dec 16 | |
5K | 16:52 | Aberavon Seafront 5K Series | 1.7 | 1.9 | 7 Jun 17 | |
10K | 35:07 | Simplyhealth Great Manchester Run 10K | 1.0 | 2.6 | 28 May 17 | |
5K | 15:26 | Nos Galan Races | 0.5 | -0.6 | 31 Dec 16 | |
Mar | 2:52:26 | Virgin London Marathon | 1.5 | 4.1 | 23 Apr 17 | |
HM | 71:04 | Cardiff Half Marathon | 0.7 | -0.7 | 2 Oct 16 | |
4.2M | 23:13 | West Glamorgan League | 3.8 | -0.6 | 27 Nov 16 | |
parkrun | 19:09 | Bath Skyline parkrun # 166 | 2.7 | 5.8 | 2 Dec 17 | |
parkrun | 19:31 | Chipping Sodbury parkrun # 197 | 2.4 | 6.9 | 27 Jan 18 | |
4.6M | 30:26 | West Glamorgan League | 10.0 | 0.2 | 15 Jan 17 | |
10K | 32:31 | Admiral Swansea Bay 10K | 0.8 | -0.5 | 18 Sep 16 | |
4K | 11:01 | Welsh Relay Championships | -2.4 | -0.4 | 23 Oct 16 | |
parkrun | 28:00 | Mallards Pike parkrun # 37 | 2.8 | 22.4 | 20 Nov 21 | |
5.88K | 18:39 | ERRA Men's National 6-Stage Relays | 1.1 | -0.6 | 8 Oct 16 | |
10M | 55:47 | Pontypridd Reverse 10 | 1.6 | 0.1 | 4 Sep 16 | |
Mar | 2:29:55 | Virgin London Marathon | 0.9 | -1.3 | 24 Apr 16 | |
10K | 32:20 | Cardiff 10K | 0.5 | -0.4 | 11 Sep 16 | |
parkrun | 15:38 | Swansea Bay parkrun # 51 | 0.0 | 0.3 | 29 Oct 16 | |
parkrun | 22:41 | Bryn Bach parkrun # 321 | 1.6 | 14.5 | 29 Dec 18 | |
parkrun | 29:10 | Mallards Pike parkrun # 44 | 2.5 | 24.5 | 29 Jan 22 | |
HM | 78:21 | Port Talbot Half Marathon | 2.2 | 1.4 | 21 Aug 16 | |
10000 | 33:24.38 | Night of Endurance Mile / 10,000m (inc Welsh Championships) | 1.4 | -0.1 | 9 Jul 16 | |
10K | 33:58 | Sospan Road Runners 10K | 1.6 | 0.3 | 2 Jul 16 | |
5K | 16:00 | Cardiff Summer Sizzler 5K | 0.7 | 0.5 | 3 Aug 16 | |
10K | 34:11 | Treforest 10K | 2.0 | 0.1 | 29 May 16 | |
parkrun | 16:04 | Swansea Bay parkrun # 39 | 0.6 | 0.7 | 30 Jul 16 | |
5.38M | 28:44 | ERRA National Men's 12-Stage Relays | 1.5 | -0.6 | 16 Apr 16 | |
HM | 71:56 | IAAF World Half Marathon Championships - Cardiff Half Marathon | 0.4 | -1.1 | 26 Mar 16 | |
5K | 16:37 | Welsh 5K Championships | 1.0 | 1.6 | 20 Aug 16 | |
5M | 26:04 | HBA 5 | 1.0 | -0.8 | 3 Apr 16 | |
20M | 2:02:19 | San Domenico 20 | 2.0 | 0.1 | 20 Mar 16 | |
Mar | 3:01:54 | Wales Marathon | 4.4 | 2.9 | 10 Jul 16 | |
5M | 27:37 | Cwm Ogwr 5 | 2.2 | 0.6 | 15 May 16 | |
Mar | 4:49:40 | Virgin Money London Marathon | 1.3 | 26.9 | 3 Oct 21 | |
10K | 38:36 | Unilite Night 10K | 6.0 | 0.8 | 13 May 16 | |
10.39K | 39:17 | Welsh National Championships | 6.0 | -1.2 | 27 Feb 16 | |
10K | 32:15 | Trafford 10K | 0.0 | -1.1 | 13 Mar 16 | |
parkrun | 16:20 | Swansea Bay parkrun # 33 | 0.8 | 1.1 | 11 Jun 16 | |
HM | 73:12 | Hoka One One Half Marathon | -1.6 | 1.5 | 21 Feb 16 | |
parkrun | 16:53 | Beeston parkrun # 98 | 2.0 | 0.0 | 6 Feb 16 | |
10K | 33:27 | Age UK Leeds Abbey Dash 10K | 1.0 | -0.8 | 15 Nov 15 | |
parkrun | 16:31 | Swansea Bay parkrun # 5 | 2.0 | -0.8 | 21 Nov 15 | |
HM | 74:19 | Morrisons Great North Run | 1.4 | -0.9 | 13 Sep 15 | |
10K | 39:02 | Merthyr Mawr Christmas Pudding 10K | 5.8 | 0.3 | 13 Dec 15 | |
4K | 14:06 | Welsh Relay Championship | 4.8 | 0.2 | 22 Nov 15 | |
HM | 75:06 | Lloyds Bank Cardiff Half Marathon | 0.6 | 0.3 | 4 Oct 15 | |
parkrun | 16:29 | Swansea Bay parkrun # 3 | 1.0 | 0.1 | 7 Nov 15 | |
10K | 33:16 | Cardiff 10K | 0.3 | -2.9 | 6 Sep 15 | |
10K | 33:54 | Admiral Swansea Bay 10K | 0.4 | 0.3 | 20 Sep 15 | |
parkrun | 17:09 | Swansea Bay parkrun # 10 | 1.0 | 1.6 | 26 Dec 15 | |
parkrun | 32:39 | Severn Bridge parkrun # 72 | 1.8 | 30.3 | 29 Feb 20 | |
1500 | 4:22.4 | Welsh Masters' League | 0.7 | -2.3 | 8 Jul 15 | |
10K | 34:27 | Wales 10K | -0.4 | -0.9 | 5 Jul 15 | |
HM | 79:44 | Swansea Half Marathon | 1.2 | -0.7 | 14 Jun 15 | |
6.8M | 45:06 | Bwystfil Y Bryn 6.8 | 6.0 | -0.5 | 30 May 15 | |
5.9M | 36:57 | Whitford Point 5.9 | 3.8 | -0.3 | 27 May 15 | |
parkrun | 29:56 | Bryn Bach parkrun # 334 | 1.3 | 27.0 | 30 Mar 19 | |
5K | 17:09 | Run4All 5K Series | 1.0 | -1.3 | 13 May 15 | |
5M | 28:55 | Cardiff Bay 5 | 1.1 | -0.7 | 4 May 15 | |
5K | 17:30 | Run4All 5K Series | 0.8 | 0.0 | 10 Jun 15 | |
5.4K | 18:54 | Welsh Road Relay Championships | 0.8 | -0.6 | 22 Mar 15 | |
HM | 81:29 | Llanelli Waterside Half Marathon | 0.8 | -2.3 | 8 Mar 15 | |
5K | 17:18 | 360 Swansea Marina 5K | 0.6 | -1.6 | 14 Mar 15 | |
1M | 4:58 | Dylan Thomas Mile | 1.0 | 0.0 | 21 Sep 14 | |
parkrun | 18:27 | Porthcawl parkrun # 97 | 1.0 | -3.5 | 7 Feb 15 | |
parkrun | 32:45 | Swansea Bay parkrun # 150 | 1.8 | 30.2 | 10 Nov 18 | |
10.3K | 46:43 | British Athletics Cross Challenge | 4.4 | -0.1 | 18 Jan 15 | |
HM | 1:46:43 | Hoka One One Half Marathon | -1.6 | 16.7 | 21 Feb 16 | |
10K | 40:54 | Admiral Swansea Bay 10K | 0.7 | 1.3 | 22 Sep 13 | |
10K | 38:54 | Admiral Swansea Bay 10K | 0.7 | 0.0 | 23 Sep 12 | |