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AngeM F45

About

Race Times

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Mileage

Training

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City of Norwich AC

Races
88
Miles
16445
Miles
53
Miles
2741
WAVA
71.94%
200m
37
800m
3:18
5k
21:47
5M
36:08
10k
45:08
10M
1:13:58
Half
1:36:28
20M
2:49:54
Mara
3:41:45

About Me

Decided to do more exercise than twice weekly aerobics, wanted to get fitter, ditch the fags and lose some weight, cos I'd hit my 30's, and so started running in 2000. First run, I didn't make it 2 minutes up the road, turned back and went home. So anything after that was, and is, an achievement! Smoke free and fitter now but not lost much weight. Now running's just a total addiction! Really love running...too much, probably!

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Groups

This user is a member of 1500 miles in 2009, 26.2 virgins (2009), Edinburgh 2009 Racers List, Engineering Department, Fetch East Anglian trail runners , Norfolk Runners, Sub 4 Marathon, Swimmers

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	67	82	106	105	110	98	113	116	114	120	117	43	1191
2018	0	13	15	37	46	56	72	87	91	85	66	60	630
2017	126	114	128	70	31	50	45	53	58	33	26	0	734
2017	0	0	0	0	34	0	18	22	13	0	0	0	87
2016	139	135	144	130	136	138	126	137	139	128	130	134	1615
2016	0	0	0	0	0	39	30	15	23	0	0	0	106
2015	116	127	132	118	110	108	109	77	110	141	124	124	1398
2015	0	0	0	0	143	103	52	73	99	0	0	0	469
2014	4.9	1	0.5	0	0	0	0.4	9.5	4.2	0	0	0	20.3
2014	84	97	104	129	149	124	132	1	29	93	95	129	1165
2014	77	182	78	29	12	10	27	181	133	26	0	0	755
2013	0	0	0	0	1.8	4.6	4.6	5	4.3	1.9	3.8	6.6	32.5
2013	177	163	197	32	24	94	146	143	152	168	153	47	1496
2013	0	0	0	283	248	78	0	0	0	0	0	71	680
2012	161	138	164	164	165	170	180	166	199	141	140	163	1952
2011	144	103	153	116	117	121	142	139	154	178	153	157	1677
2011	12	10	8	0	5	3	0	0	0	0	0	0	38
2010	154	112	126	82	111	132	160	148	130	100	116	130	1501
2010	0	0	0	58	51	82	72	32	48	19	12	10	383
2009	149	147	161	153	145	67	106	124	140	121	133	144	1591
2009	11	0	0	0	0	4	9	3	21	0	0	0	47
2008	105	93	103	63	86	87	127	135	104	132	111	79	1223
2008	11	10	24	17	32	32	33	6	11	0	0	0	176
2007	0	0	0	0	0	0	0	0	13	75	81	104	273

Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
-	0.2mi, 22:34 Cross-Training - Pilates Quick pilates - things to do, places to be! :0) Split Summary === 1) 0.21m - 22:34(1:44:58/m) 9cal 0.57/16.16mph Add a comment 1.5mi, 11:56 Running - Commute From Sloughbottom park to home. Split Summary === 1) 1m - 8:09(8:09/m) 100cal 7.36/9.41mph 2) 0.46m - 3:47(8:17/m) 46cal 7.25/7.85mph Add a comment 1.5mi, 12:05 Running - Commute To Sloughbottom parkrun - finish tokens duo with Theresa! :0) Split Summary === 1) 1m - 8:29(8:29/m) 99cal 7.08/10.33mph 2) 0.46m - 3:37(7:55/m) 47cal 7.57/8.14mph Add a comment	7mi, 57:14 Running - General Split Summary === 1) 1m - 8:30(8:30/m) 101cal 7.06/8.5mph 2) 1m - 7:50(7:50/m) 101cal 7.66/8.81mph 3) 1m - 7:52(7:52/m) 104cal 7.62/8.66mph 4) 1m - 8:18(8:18/m) 101cal 7.23/8.06mph 5) 1m - 8:11(8:11/m) 102cal 7.33/8.54mph 6) 1m - 8:07(8:07/m) 103cal 7.39/8.52mph 7) 1m - 8:21(8:21/m) 103cal 7.19/8.93mph 8) 0.01m - 6(9:35/m) 6.26/6.93mph Add a comment	4.6mi, 43:29 Running - Easy GoodGym - The Hamlet Adult Centre for games (limbo looked too dangerous for my knees!!) & chat with the young people. Short jog to Forum (got a lift to top of Earlham Road) - group run to the centre & then back to Forum - lone run home from Forum. Split Summary === 1) 1m - 9:19(9:19/m) 99cal 6.44/8.01mph 2) 1m - 10:30(10:30/m) 103cal 5.72/7.62mph 3) 1m - 10:14(10:14/m) 100cal 5.86/7.47mph 4) 1m - 8:30(8:30/m) 101cal 7.06/9.6mph 5) 0.57m - 4:57(8:37/m) 58cal 6.96/7.81mph Add a comment	-	2.5mi, 20:00 Running - Treadmill 20's plenty on the tready warm up before barbell work. Add a comment 0.2mi, 31:45 Cross-Training - Strengthening 20's plenty with 15kg barbell and with G tonight + 10 minutes leg/balance work. Split Summary === 1) 0.04m - 3:20(1:23:16/m) 2cal 0.72/3.38mph 2) 0.01m - 1:01(1:53:27/m) 0.53/3.36mph 3) 0.03m - 3:16(2:01:06/m) 1cal 0.49/3.44mph 4) 0m - 1:01(9:06:14/m) 0.11/3.34mph 5) 0.01m - 3:02(4:22:00/m) 0.23/3.42mph 6) 0.01m - 1:03(2:41:50/m) 0.37/3.44mph 7) 0.06m - 3:05(51:07/m) 4cal 1.17/4.09mph 8) 0m - 1:01(4:45:19/m) 0.21/3.26mph 9) 0.04m - 3:08(1:28:37/m) 2cal 0.68/4.05mph 10) 0.01m - 1:12(1:22:55/m) 1cal 0.72/3.38mph 11) 0.03m - 10:37(5:55:18/m) 2cal 0.17/3.65mph Add a comment 3.2mi, 37:44 Running - Intervals Wed posse efforts - "The Brutal", did what it said on the tin with faster paces as lap time went down. 2.30 on, 2.30 off, 2.15 on, 2.15 off, 2.0 on, 2.0 off, 1.45 on, 1.45 off, 1.30 on, 1.30 off, 1.15 on, 1.15 off, 1.0 on, 1.0 off, 0.45 on, 0.45 off, 0.30 on Split Summary === 1) 0.62m - 5:13(8:26/m) 63cal 7.11/8.2mph 2) 0.36m - 2:30(6:51/m) 37cal 8.75/10.85mph 3) 0.09m - 2:30(27:38/m) 5cal 2.17/8.47mph 4) 0.32m - 2:15(6:58/m) 33cal 8.6/10.27mph 5) 0.06m - 2:15(36:45/m) 3cal 1.63/8.54mph 6) 0.29m - 2:00(6:50/m) 30cal 8.79/10.42mph 7) 0.05m - 2:00(37:33/m) 3cal 1.6/8.75mph 8) 0.26m - 1:45(6:39/m) 27cal 9.03/10.6mph 9) 0.06m - 1:45(30:03/m) 4cal 2/8.97mph 10) 0.22m - 1:30(6:44/m) 22cal 8.91/10.06mph 11) 0.02m - 1:30(1:11:41/m) 1cal 0.84/8.72mph 12) 0.19m - 1:15(6:28/m) 20cal 9.28/11.02mph 13) 0.03m - 1:15(41:17/m) 1cal 1.45/9.02mph 14) 0.16m - 1:00(6:06/m) 16cal 9.84/10.44mph 15) 0.02m - 1:00(41:27/m) 1cal 1.45/9.96mph 16) 0.12m - 45(6:03/m) 13cal 9.92/11.02mph 17) 0.02m - 45(35:10/m) 1cal 1.71/10.12mph 18) 0.08m - 30(5:55/m) 8cal 10.13/11.31mph 19) 0.2m - 6:00(29:47/m) 16cal 2.02/10.37mph Add a comment	4.5mi, 36:45 Running - Commute Commute home - racing cars in the rush hour traffic up Watton Rd! :0) Split Summary === 1) 1m - 8:26(8:26/m) 106cal 7.12/13.25mph 2) 1m - 8:17(8:17/m) 102cal 7.24/8.27mph 3) 1m - 8:13(8:13/m) 101cal 7.3/8.29mph 4) 1m - 7:50(7:50/m) 103cal 7.65/8.58mph 5) 0.5m - 3:59(7:59/m) 51cal 7.51/8.95mph Add a comment
Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28
3.1mi, 24:29 Running - Commute Near car splatted Ange, oops....commute home, got back in one piece! Split Summary === 1) 1m - 8:02(8:02/m) 104cal 7.47/9.33mph 2) 1m - 8:08(8:08/m) 102cal 7.37/8.62mph 3) 1m - 7:53(7:53/m) 102cal 7.61/8.54mph 4) 0.05m - 25(7:55/m) 5cal 7.58/7.91mph Add a comment	0.7mi, 52:40 Cross-Training - Pilates Saturday pilates. Split Summary === 1) 0.67m - 52:40(1:18:34/m) 33cal 0.76/11.61mph Add a comment 1.5mi, 11:57 Running - Commute Back from Sloughbottom. Split Summary === 1) 1m - 8:09(8:09/m) 103cal 7.37/17.3mph 2) 0.46m - 3:48(8:17/m) 47cal 7.24/8.31mph Add a comment 1.4mi, 11:41 Running - Commute As Paul Hollywood might say, "Just a bit of a soggy (Slough)bottom "! To parkrun marshalling and trying my new, blue shoes! Split Summary === 1) 1m - 8:29(8:29/m) 102cal 7.07/8.83mph 2) 0.37m - 3:12(8:34/m) 38cal 7.01/8.37mph Add a comment	6mi, 49:47 Running - General Sunday night - all's quiet, nothing to reports. Niggly one. Split Summary === 1) 1m - 8:43(8:43/m) 102cal 6.89/7.99mph 2) 1m - 8:12(8:12/m) 102cal 7.32/7.53mph 3) 1m - 8:09(8:09/m) 102cal 7.36/9.08mph 4) 1m - 8:09(8:09/m) 104cal 7.36/9.25mph 5) 1m - 8:04(8:04/m) 103cal 7.44/8.1mph 6) 1m - 8:27(8:27/m) 101cal 7.1/7.85mph 7) 0.01m - 4(8:45/m) 6.86/7.22mph Add a comment	-	0.2mi, 29:33 Cross-Training - Strengthening All-over body Dirty 30: 15kg+10kg. Split Summary === 1) 0.05m - 7:41(2:26:25/m) 3cal 0.41/3.42mph 2) 0m - 48(7:24:23/m) 0.13/3.26mph 3) 0.05m - 7:09(2:10:46/m) 3cal 0.46/3.9mph 4) 0m - 43(6:32:17/m) 0.15/3.3mph 5) 0.04m - 7:15(2:49:28/m) 3cal 0.35/3.65mph 6) 0.03m - 5:57(3:27:00/m) 2cal 0.29/3.34mph Add a comment 5mi, 42:12 Running - Steady-State Calamity Ange - spent a good 5-10 minutes looking for my dropped car key on the grass verges on UEA..found it though! :0) Split Summary === 1) 1m - 8:28(8:28/m) 100cal 7.09/8.52mph 2) 1m - 8:25(8:25/m) 102cal 7.12/7.49mph 3) 1m - 8:22(8:22/m) 102cal 7.18/7.87mph 4) 1m - 8:25(8:25/m) 102cal 7.13/8.64mph 5) 1m - 8:12(8:12/m) 102cal 7.32/8.27mph 6) 0.04m - 21(8:32/m) 4cal 7.03/7.35mph Add a comment	5mi, 39:15 Running - Treadmill Steady on the dready in't gym. Knee friendly, dready doing some of the work. Add a comment 0.2mi, 25:30 Cross-Training - Strengthening Core and glutes in't gym. Split Summary === 1) 0.15m - 7:52(52:43/m) 10cal 1.14/4.51mph 2) 0m - 33(3:51:38/m) 0.26/4.22mph 3) 0.05m - 17:05(5:58:40/m) 3cal 0.17/3.36mph Add a comment	3.5mi, 29:47 Running - Steady-State Just a steady 30-ish. Split Summary === 1) 1m - 8:33(8:33/m) 100cal 7.01/8.1mph 2) 1m - 8:28(8:28/m) 101cal 7.09/7.74mph 3) 1m - 8:25(8:25/m) 100cal 7.13/7.56mph 4) 0.52m - 4:21(8:20/m) 52cal 7.2/7.81mph Add a comment
Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5
5.4mi, 50:32 Running - Easy Easy miles with Cam & got got talked into doing some freebie DNA extractions for her - met Movember Mark at the lights with good lip badger/beard going on!! First 15 mins lone and then met with Cam for remainder. Split Summary === 1) 1m - 8:39(8:39/m) 104cal 6.93/9.25mph 2) 0.66m - 5:40(8:37/m) 67cal 6.96/7.6mph 3) 1m - 9:16(9:16/m) 102cal 6.48/7.31mph 4) 1m - 9:49(9:49/m) 103cal 6.11/7.16mph 5) 1m - 9:42(9:42/m) 101cal 6.19/6.85mph 6) 0.71m - 6:50(9:35/m) 72cal 6.26/9.02mph 7) 0.07m - 35(8:03/m) 7cal 7.45/8.54mph Add a comment	0.5mi, 26:37 Cross-Training - Pilates Pilates. Split Summary === 1) 0.47m - 26:37(57:00/m) 21cal 1.05/12.02mph Add a comment 1.1mi, 10:17 Running - Easy Jog back from Sloughbottom parkrun marshalling. Split Summary === 1) 1m - 9:38(9:38/m) 94cal 6.22/7.39mph 2) 0.08m - 38(8:20/m) 7cal 7.2/7.28mph Add a comment 1mi, 9:55 Running - Easy Wrapped up in a gazillion layers or "Elsa" be "Frozen" (geddit?) - minced my way to parkrun marshalling on the ice. Split Summary === 1) 1m - 9:41(9:41/m) 95cal 6.19/7.6mph 2) 0.02m - 14(10:20/m) 2cal 5.81/6.8mph Add a comment	4.6mi, 38:57 Running - Steady-State 6340 0402 4023 014378 Split Summary === 1) 1m - 9:15(9:15/m) 94cal 6.49/7.26mph 2) 1m - 8:17(8:17/m) 96cal 7.24/8.31mph 3) 1m - 8:14(8:14/m) 96cal 7.29/9.46mph 4) 1m - 8:21(8:21/m) 97cal 7.18/7.93mph 5) 0.57m - 4:49(8:32/m) 52cal 7.03/8.04mph Add a comment	4mi, 32:22 Running - Treadmill Dready run - looking after the (good) knee. Already improved from last week - easy does it. Add a comment 0.2mi, 17:41 Cross-Training - HIIT Quick strength HIIT after dready run - rude not to, as I'm already in the gym! Clocked another GoodGymer doing weights in the Meat Head area. Split Summary === 1) 0.02m - 2:26(1:47:01/m) 1cal 0.56/3.32mph 2) 0.13m - 15:15(1:57:47/m) 8cal 0.51/3.8mph Add a comment	0.1mi, 37:50 Cross-Training - Strengthening Long supersets - all over body, 15kg + 10kg. Split Summary === 1) 0.04m - 10:03(3:55:38/m) 2cal 0.26/3.86mph 2) 0.01m - 43(2:11:21/m) 0.46/3.42mph 3) 0.03m - 9:34(5:50:36/m) 1cal 0.17/3.7mph 4) 0m - 58(3:43:07/m) 0.27/3.13mph 5) 0.02m - 10:06(6:51:20/m) 1cal 0.15/3.65mph 6) 0.01m - 6:26(10:58:11/m) 0.09/3.28mph Add a comment 4.7mi, 41:08 Running - Easy Snotty lurgified, sleep deprived but knee is better again - easy miles with Hannah. Split Summary === 1) 1m - 8:54(8:54/m) 96cal 6.74/13.82mph 2) 1m - 8:58(8:58/m) 94cal 6.69/7.53mph 3) 1m - 8:34(8:34/m) 95cal 7/8.2mph 4) 1m - 8:39(8:39/m) 94cal 6.94/9.14mph 5) 0.67m - 6:03(8:58/m) 61cal 6.7/7.93mph Add a comment	4mi, 32:19 Running - Treadmill Add a comment	4.2mi, 35:19 Running - Commute Steady one home - knee is improving bit more, when you feel lucky you got to run for another day!! :0) Split Summary === 1) 1m - 8:34(8:34/m) 102cal 7.01/55.14mph 2) 1m - 8:25(8:25/m) 102cal 7.13/8.01mph 3) 1m - 8:20(8:20/m) 102cal 7.2/7.76mph 4) 1m - 8:35(8:35/m) 100cal 6.99/8.54mph 5) 0.17m - 1:26(8:27/m) 16cal 7.1/8.37mph Add a comment
Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12
3.6mi, 29:39 Running - Commute And then the heavens opened & Ange got really wet... ...#drownedrat #loveditreally Split Summary === 1) 1m - 8:22(8:22/m) 101cal 7.17/8.68mph 2) 1m - 8:12(8:12/m) 100cal 7.32/8.04mph 3) 1m - 8:00(8:00/m) 102cal 7.5/8.47mph 4) 0.61m - 5:06(8:25/m) 60cal 7.12/8.16mph Add a comment	-	5.3mi, 44:03 Running - General Honestly, go for a run & someone, that I won't mention, takes a HUGE slice of the mincemeat tart you made for your office mates! 🙄 Apparently, it was just so nice.... Split Summary === 1) 1m - 8:37(8:37/m) 91cal 6.97/8.41mph 2) 1m - 8:15(8:15/m) 92cal 7.27/7.47mph 3) 1m - 8:04(8:04/m) 88cal 7.44/8.22mph 4) 1m - 8:13(8:13/m) 92cal 7.31/7.76mph 5) 1m - 8:20(8:20/m) 91cal 7.19/7.49mph 6) 0.3m - 2:34(8:33/m) 25cal 7.02/7.49mph Add a comment	0mi, 24:39 Cross-Training - Pilates Pilates - hamstrings were grateful for that... Add a comment 4mi, 33:00 Running - Commute V tiredy Monday - must be nearly Christmas eh?! Commute home. Split Summary === 1) 1m - 8:24(8:24/m) 136/150bpm 53cal 2) 1m - 8:22(8:22/m) 152/161bpm 59cal 3) 1m - 7:55(7:55/m) 148/155bpm 53cal 4) 1m - 8:16(8:16/m) 152/162bpm 57cal 5) 0.01m - 3(7:25/m) 161/161bpm Add a comment	0mi, 17:43 Cross-Training - HIIT Quick strength HIIT. Add a comment 4.3mi, 33:10 Running - Treadmill Split Summary === 1) 1m - 8:47(8:47/m) 138/148bpm 79cal 2) 1m - 8:25(8:25/m) 151/158bpm 83cal 3) 1m - 8:27(8:27/m) 158/162bpm 86cal 4) 0.8m - 7:31(9:20/m) 164/168bpm 80cal Add a comment	-	4.4mi, 37:33 Running - General ~~strava~~ said that was harder than my usual effort - ~~strava~~ is very correct..trying to kill the hangover, post-lab Xmas do.. Fragile tummy, thank god for my knowledge of the easily accessible loos at UEA Bio! :0D Split Summary === 1) 0m - 8:35(/m) 153/165bpm 85cal 2) 0m - 8:33(/m) 154/166bpm 85cal 3) 0m - 9:00(/m) 155/163bpm 88cal 4) 0m - 8:23(/m) 154/162bpm 82cal 5) 0m - 3:02(/m) 152/164bpm 26cal Add a comment

Dist	Races	PB	WB	2002	2003	2004	2005	2007	2008	2009	2010	2011	2012	2013	2016
200m	1	37 4:58/mi	58.68								37 58.68
800m	1	3:18 6:38/mi	58.85								3:18 58.85
3km	1	14:06 7:34/mi	62.04								14:06 62.04
5km	15	21:47 7:01/mi	71.02	24:26 59.09	23:21 61.97	23:00 63.10			24:20 60.76			21:56 70.38	21:47 70.65	21:59 71.02
5mi	6	36:08 7:14/mi	71.94		38:54 61.47	39:22 60.90									36:08 71.94
5.9mi	1	49:23 8:23/mi	58.63			49:23 58.63
10km	12	45:08 7:16/mi	70.10		47:01 63.92	50:22 59.82	48:32 62.08		53:30 56.94	47:40 65.11	51:25 60.69	45:08 70.10	46:04 68.94
7mi	5	51:32 7:22/mi	70.47	59:15 57.61				55:41 62.29		58:00 61.10				51:32 70.47
8.7mi	1	1:10:31 8:05/mi	63.18							1:10:31 63.18
10mi	10	1:13:58 7:24/mi	70.06		1:20:37 61.58	1:21:20 61.04	1:21:50 60.82	1:20:10 62.79	1:20:40 63.07			1:13:58 70.06	1:15:24 68.99
20km	2	1:33:19 7:31/mi	70.06						1:42:20 62.05			1:33:19 70.06
21km	1	1:54:15 8:45/mi	57.55		1:54:15 57.55
13.1mi	21	1:36:28 7:22/mi	71.74		1:47:00 61.86	1:49:45 60.50	2:00:18 55.40	1:47:33 62.57	1:45:32 64.15	1:47:45 62.83	1:57:47 58.28	1:36:28 71.74	1:39:29 68.81	1:39:21 69.91
14mi	1	1:57:26 8:23/mi	61.63						1:57:26 61.63
14.1mi	1	1:54:32 8:09/mi	64.59										1:54:32 64.59
14.6mi	1	1:57:38 8:03/mi	65.80											1:57:38 65.80
14.8mi	1	2:28:28 10:04/mi	50.36			2:28:28 50.36
15.1mi	1	2:16:12 9:02/mi	57.60							2:16:12 57.60
19.7mi	1	3:07:52 9:33/mi	55.78								3:07:52 55.78
20mi	2	2:49:54 8:30/mi	63.45							2:56:43 59.39				2:49:54 63.45
26.2mi	3	3:41:45 8:28/mi	65.72							4:25:04 53.18	4:06:25 57.69		3:41:45 65.72

2016	Distance	Date	Result	WAVA
Lowestoft 5 mile Promenade Dash	5mi	3 Apr	36:08	71.94%
2013	Distance	Date	Result	WAVA
Stowmarket Scenic 7	7mi	10 Nov	51:32	70.47%
Great Eastern Run	13.1mi	13 Oct	1:39:21	69.91%
Round Norfolk Relay Stage 11	14.6mi	14 Sep	1:57:38	65.80%
Norwich parkrun	5km	20 Jul	21:59	71.02%
London Marathon	26.2mi	21 Apr		0.00%
Wymondham 20	20mi	3 Mar	2:49:54	63.45%
2012	Distance	Date	Result	WAVA
Norwich parkrun	5km	1 Dec	22:30	68.87%
Amsterdam Marathon	26.2mi	21 Oct	3:41:45	65.72%
Round Norfolk Relay - Stage 2	14.06mi	15 Sep	1:54:32	64.59%
Wissey Half Marathon	13.1mi	2 Sep		0.00%
RAF Marham 10M	10mi	15 Jul	1:15:24	68.99%
Hanley parkrun	5km	23 Jun	23:08	66.98%
Comercrawley Diss 10KM & Fun Run	10km	17 Jun	46:04	68.94%
NNUH and Active Norfolk 5k	5km	16 Jun	23:30	65.94%
Dereham 10m - RCGP 4 & CC	10mi	13 May	1:16:20	68.15%
Bungay Black Dog Half Marathon	13.1mi	15 Apr	1:39:29	68.81%
Nonsuch parkrun	5km	7 Apr	22:19	68.96%
Norwich parkrun	5km	10 Mar	21:47	70.65%
2011	Distance	Date	Result	WAVA
Turkey Trot 10 (Beccles)	10mi	18 Dec	1:13:58	70.06%
St Neots Riverside Half Marathon	13.1mi	20 Nov	1:36:28	71.74%
Nonsuch parkrun	5km	12 Nov	21:56	70.38%
Great East Run	20km	6 Nov	1:33:19	70.06%
East Coast Run	10km	23 Oct	45:08	70.10%
Norwich parkrun	5km	10 Sep	22:28	68.71%
Norwich parkrun	5km	2 Jul	22:54	67.41%
Norwich parkrun	5km	16 Apr	23:35	65.01%
2010	Distance	Date	Result	WAVA
Luton Marathon Relay. CANCELLED	8.73mi	5 Dec		0.00%
St Neots Riverside Half Marathon	13.1mi	21 Nov	1:57:47	58.28%
Dublin Marathon	26.2mi	25 Oct	4:06:25	57.69%
Round Norfolk Relay - Stage 12	19.67mi	19 Sep	3:07:52	55.78%
Grunty Fen Half Marathon	13.1mi	12 Sep	1:58:53	57.74%
Eastern Vets AC Track Meet, Kings Lynn	800mi	4 Aug	3:18	58.85%
Eastern Vets AC Track Meet, Kings Lynn	200mi	4 Aug	37	58.68%
Eastern Vets AC Track Meet, Kings Lynn	3km	4 Aug	14:06	62.04%
Jolly Jaguars 10k	10km	28 Mar	51:25	60.69%
2009	Distance	Date	Result	WAVA
Luton Three Stage Marathon Relay	8.73mi	6 Dec	1:10:31	63.18%
St Neots Riverside Half Marathon	13.1mi	15 Nov	1:55:44	58.89%
Stowmarket Striders Scenic 7	7mi	8 Nov	58:00	61.10%
Leicester Half Marathon	13.1mi	11 Oct	1:52:02	60.83%
Round Norfolk Relay - Stage 10	15.08mi	19 Sep	2:16:12	57.60%
Potters 'Arf Marathon	13.1mi	14 Jun	2:05:57	54.11%
Edinburgh Marathon	26.2mi	31 May	4:25:04	53.18%
Bungay Black Dog Half Marathon	13.1mi	19 Apr	1:54:29	59.13%
Oakley 20	20mi	5 Apr	2:56:43	59.39%
Broadland half marathon	13.1mi	15 Mar	1:47:45	62.83%
Florette Fradley 10k	10km	8 Mar	47:40	65.11%
2008	Distance	Date	Result	WAVA
Waveney Valley AC Turkey Trot 10m	10mi	14 Dec	1:20:40	63.07%
St Neots Riverside Half Marathon	13.1mi	16 Nov	1:45:32	64.15%
Northumberland Coastal Run	14mi	20 Jul	1:57:26	61.63%
Wroxham 5K	5km	28 May	24:20	60.76%
Breckland 10K	10km	4 May	53:30	56.94%
Broadland Half Marathon	13.1mi	16 Mar	1:50:29	60.91%
Great East Run	20km	17 Feb	1:42:20	62.05%
2007	Distance	Date	Result	WAVA
Turkey Trot 10, Beccles	10mi	16 Dec	1:20:10	62.79%
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:47:33	62.57%
Stowmarket Striders Scenic 7	7mi	11 Nov	55:41	62.29%
2005	Distance	Date	Result	WAVA
Potters 'Arf Marathon	13.1mi	12 Jun	2:00:18	55.40%
Breckland 10K	10km	1 May	48:32	62.08%
Wymondham 10	10mi	6 Mar	1:21:50	60.82%
2004	Distance	Date	Result	WAVA
Nene Valley 10	10mi	5 Dec	1:23:17	59.76%
St Neots Riverside Half Marathon	13.1mi	14 Nov	1:49:45	60.50%
Round Norfolk Relay, Stage 6	5.89mi	18 Sep	49:23	58.63%
Race the Train 14.75m	14.75mi	21 Aug	2:28:28	50.36%
CoNAC Midweek Series	10km	11 Aug	50:22	59.82%
Newark Half M	13.1mi	8 Aug	2:11:35	50.46%
Midweek Series 5m	5mi	4 Aug	39:22	60.90%
CONAC Midweek Series	5km	28 Jul	23:34	61.58%
Wymondham 10m	10mi	23 Jun	1:23:28	59.63%
Wroxham 5K	5km	3 Jun	23:00	63.10%
Brandon Forest Half Marathon	13.1mi	31 May	1:57:11	56.66%
GYRR 5 mile series race 3	5mi	19 May	39:24	60.84%
GYRR 5 mile series race 2	5mi	5 May	40:23	59.21%
Sutton Runners 10K	10km	2 May	50:56	59.00%
GYRR 5 mile series race 1	5mi	21 Apr	40:46	58.65%
Bungay Blackdog Half Marathon	13.1mi	4 Apr	1:53:11	58.48%
Wymondham 10m	10mi	7 Mar	1:21:20	61.04%
2003	Distance	Date	Result	WAVA
Waveney Valley AC Turkey Trot 10 mile	10mi	14 Dec	1:20:37	61.58%
St Neot's Riverside Half Marathon	13.1mi	16 Nov	1:47:00	61.86%
The Royal Marines Commando Challenge 7m	7mi	2 Nov	1:09:05	50.06%
Great Yarmouth	10km	19 Oct	47:01	63.92%
Great North Run	13.1mi	21 Sep	2:19:55	47.31%
Wissey Half Marathon	13.1mi	7 Sep	1:53:09	58.50%
Midweek Series - 10K	10km	13 Aug	47:40	63.05%
Midweek Series - 5M	5mi	6 Aug	38:54	61.47%
Midweek Series - 5K	5km	30 Jul	23:21	61.97%
Myra Garrett 10K	10km	25 May	51:55	57.88%
Sutton Runners 10K	10km	4 May	51:00	58.81%
Bungay Blackdog Half Marathon	21km	30 Mar	1:54:15	57.55%
2002	Distance	Date	Result	WAVA
Stowmarket Striders Scenic 7	7mi	10 Nov	59:15	57.61%
Wymondham Ladies 5K	5km	6 Oct	24:26	59.09%

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