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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
16228
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	62	0	0	973
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

Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27
4mi, 32:28 Running - General Lurgy tester: 7/10 recovered.... Split Summary === 1) 1m - 8:14(8:14/m) 102cal 7.29/8.39mph 2) 1m - 8:02(8:02/m) 103cal 7.48/8.27mph 3) 1m - 7:50(7:50/m) 102cal 7.66/8.72mph 4) 1m - 8:18(8:18/m) 101cal 7.23/9.31mph 5) 0.01m - 4(7:40/m) 1cal 7.83/7.28mph Add a comment	5mi, 41:08 Running - General I loves a night run & little bit of rain. Got tired in last mile, maybe a little viral fatigue, so just slowed it down a little. Split Summary === 1) 1m - 8:22(8:22/m) 102cal 7.18/7.83mph 2) 1m - 8:00(8:00/m) 102cal 7.5/8.45mph 3) 1m - 7:57(7:57/m) 104cal 7.55/8.06mph 4) 1m - 8:06(8:06/m) 103cal 7.41/8.89mph 5) 1m - 8:31(8:31/m) 98cal 7.05/9.41mph 6) 0.03m - 12(7:59/m) 2cal 7.52/8.01mph Add a comment	2.6mi, 23:38 Running - Easy GoodGym from Forum to Suffolk Square for weeding+ some strength fun to start + 1 fast lap of Chapelfield to finish + jog home. Hitch called 2:29 for the lap, 6 second PB! :0) Split Summary === 1) 0.91m - 9:33(10:26/m) 91cal 5.75/7.62mph 2) 0.36m - 2:31(7:03/m) 36cal 8.51/10.79mph 3) 1m - 8:50(8:50/m) 100cal 6.79/8.56mph 4) 0.32m - 2:44(8:37/m) 32cal 6.96/7.68mph Add a comment 1.4mi, 11:50 Running - Commute Run to Forum for GoodGym night. Split Summary === 1) 1m - 8:23(8:23/m) 101cal 7.16/8.7mph 2) 0.4m - 3:28(8:36/m) 42cal 6.97/8.18mph Add a comment	3.5mi, 27:43 Running - Commute Split Summary === 1) 1m - 8:00(8:00/m) 105cal 7.5/123.52mph 2) 1m - 8:00(8:00/m) 101cal 7.49/8.25mph 3) 0.56m - 4:11(7:30/m) 57cal 8/9.56mph 4) 0.95m - 7:31(7:56/m) 96cal 7.56/9.02mph Add a comment	4.1mi, 34:34 Running - Commute Steady home on where-did-those-heavy-legs-come-from...? Split Summary === 1) 1m - 9:12(9:12/m) 102cal 6.53/7.7mph 2) 1m - 8:21(8:21/m) 100cal 7.18/8.12mph 3) 1m - 8:13(8:13/m) 102cal 7.3/8.18mph 4) 1m - 8:21(8:21/m) 99cal 7.19/8.56mph 5) 0.05m - 27(8:10/m) 5cal 7.35/8.04mph Add a comment	-	5.5mi, 45:56 Running - General Billy-with-a-mate lunchtime run with Adrian! :0) 1 mile to Porter's Lodge meet with Adrian, then 3.85 miles together before split-off. Split Summary === 1) 1m - 9:00(9:00/m) 102cal 6.67/13.69mph 2) 1m - 8:06(8:06/m) 102cal 7.41/8.08mph 3) 1m - 8:22(8:22/m) 102cal 7.17/8.1mph 4) 1m - 8:23(8:23/m) 101cal 7.15/7.95mph 5) 1m - 8:25(8:25/m) 102cal 7.13/8.14mph 6) 0.46m - 3:40(7:57/m) 46cal 7.55/8.37mph Add a comment
Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4
0.4mi, 50:14 Cross-Training - Pilates Much needed POP Pilates session - ahh, that's better. Split Summary === 1) 0.44m - 50:14(1:53:20/m) 4cal 0.53/6.1mph Add a comment 1.5mi, 12:19 Running - Commute Homewards after volunteering at Sloughbottom parkrun. Split Summary === 1) 1m - 8:22(8:22/m) 104cal 7.18/17.11mph 2) 0.47m - 3:57(8:21/m) 48cal 7.19/7.47mph Add a comment 1.5mi, 12:23 Running - Commute To volunteering at Sloughbottom parkrun. Split Summary === 1) 1m - 8:35(8:35/m) 100cal 6.99/8.14mph 2) 0.47m - 3:49(8:06/m) 48cal 7.41/8.47mph Add a comment	6.2mi, 51:28 Running - General Squelch, squelch, squelch... Split Summary === 1) 1m - 8:36(8:36/m) 102cal 6.98/11.69mph 2) 1m - 8:02(8:02/m) 101cal 7.46/8.33mph 3) 1m - 8:08(8:08/m) 103cal 7.38/9.58mph 4) 1m - 8:12(8:12/m) 101cal 7.32/9.77mph 5) 1m - 8:15(8:15/m) 104cal 7.27/8.58mph 6) 1m - 8:23(8:23/m) 101cal 7.15/8.16mph 7) 0.21m - 1:52(8:53/m) 21cal 6.75/7.37mph Add a comment	2.9mi, 27:54 Running - Easy Soggy GoodGym night to West Earlham Woods for litter pick, then commute back with the GG-ers and then lone split off to home. Amongst the litter, my best finds were a Hells Angel Ornament, a used pregnancy test + plus bumped into some dude rolling a spliff in the woods, in the dark, in the rain and asking us why we weren't doing the litter pick in the daylight - like we were the weird ones, lol! :0) Split Summary === 1) 1m - 10:21(10:21/m) 103cal 5.8/7.39mph 2) 0.79m - 7:49(9:54/m) 79cal 6.06/6.93mph 3) 1m - 8:28(8:28/m) 102cal 7.09/7.95mph 4) 0.14m - 1:17(8:50/m) 15cal 6.79/7.1mph Add a comment 2.1mi, 19:28 Running - Easy From Sportspark to GoodGym rendezvous point 2. Split Summary === 1) 1m - 8:31(8:31/m) 105cal 7.05/12.25mph 2) 0.24m - 2:02(8:33/m) 24cal 7.01/8.04mph 3) 0.91m - 8:56(9:52/m) 91cal 6.08/7.83mph Add a comment 0.3mi, 31:54 Cross-Training - Strengthening Gym supersets -students are back.... Split Summary === 1) 0.12m - 10:18(1:26:29/m) 8cal 0.69/4.22mph 2) 0.07m - 8:58(2:02:36/m) 5cal 0.49/3.36mph 3) 0.01m - 59(1:33:14/m) 0.64/3.4mph 4) 0.04m - 11:09(5:07:21/m) 2cal 0.19/3.4mph 5) 0.02m - 30(31:56/m) 1cal 1.88/3.34mph Add a comment	3.6mi, 29:43 Running - Commute Commute home - more rain... Split Summary === 1) 1m - 8:34(8:34/m) 103cal 7/8.52mph 2) 1m - 8:29(8:29/m) 101cal 7.08/7.74mph 3) 1m - 8:02(8:02/m) 103cal 7.47/8.25mph 4) 0.55m - 4:38(8:25/m) 55cal 7.12/8.16mph Add a comment	4.8mi, 35:00 Running - Intervals Tready intervals: 8 min w/u-10 x 2 min on-1 min off-w/d to 35 mins Add a comment	0.4mi, 28:49 Cross-Training - Pilates Pilates for a stttreeeeeccch and ab distress! ;0) Split Summary === 1) 0.38m - 28:49(1:16:05/m) 11cal 0.79/6.1mph Add a comment	5mi, 40:28 Running - Commute YAAAAAAAAAAAAAAAY, it's Friday - commuting home. Still got those tready intervals in my legs. Split Summary === 1) 1m - 8:11(8:11/m) 102cal 7.33/8.18mph 2) 1m - 8:09(8:09/m) 100cal 7.37/8.54mph 3) 1m - 8:01(8:01/m) 101cal 7.48/9.58mph 4) 1m - 7:58(7:58/m) 103cal 7.53/7.95mph 5) 1m - 8:07(8:07/m) 101cal 7.4/8.54mph 6) 0m - 2(8:54/m) 6.74/7.37mph Add a comment
Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11
0.3mi, 36:16 Cross-Training - Pilates POP Pilates - feeling the burn today! Split Summary === 1) 0.32m - 36:16(1:53:09/m) 4cal 0.53/4.07mph Add a comment 1.2mi, 9:31 Running - Commute From Sloughbottom parkrun to home. Split Summary === 1) 1m - 8:07(8:07/m) 105cal 7.4/12.84mph 2) 0.17m - 1:24(8:29/m) 17cal 7.07/7.87mph Add a comment 1.5mi, 12:25 Running - Commute To Sloughbottom parkrun for volunteering. Split Summary === 1) 1m - 8:36(8:36/m) 100cal 6.98/7.83mph 2) 0.47m - 3:49(8:05/m) 48cal 7.42/8.08mph Add a comment	6.1mi, 48:59 Running - General Waited for a gap in the rain - starting the week off dry, lol! Split Summary === 1) 1m - 8:24(8:24/m) 100cal 7.15/8.39mph 2) 1m - 7:50(7:50/m) 102cal 7.66/8.93mph 3) 1m - 7:53(7:53/m) 103cal 7.61/8.01mph 4) 1m - 7:56(7:56/m) 103cal 7.57/8.16mph 5) 1m - 8:03(8:03/m) 102cal 7.45/8.5mph 6) 1m - 8:12(8:12/m) 102cal 7.32/8.37mph 7) 0.09m - 42(7:49/m) 8cal 7.67/8.66mph Add a comment	4.7mi, 45:40 Running - Easy With the GoodGymers to Break Charity for golf ball sorting - there were many, many balls! Split Summary === 1) 1m - 10:33(10:33/m) 102cal 5.69/10.44mph 2) 1m - 9:58(9:58/m) 102cal 6.02/6.76mph 3) 1m - 10:00(10:00/m) 102cal 6/7.47mph 4) 1m - 9:11(9:11/m) 102cal 6.54/8.2mph 5) 0.73m - 5:58(8:14/m) 74cal 7.29/8.06mph Add a comment 1.4mi, 12:04 Running - Commute To the Forum for GoodGym meet. Split Summary === 1) 1m - 8:28(8:28/m) 101cal 7.09/7.99mph 2) 0.42m - 3:36(8:35/m) 43cal 6.99/10.42mph Add a comment	0.1mi, 23:27 Cross-Training - Strengthening Core - ouch - & some glute-legs. Split Summary === 1) 0.09m - 7:25(1:25:37/m) 6cal 0.7/3.4mph 2) 0m - 30(/m) 3) 0.03m - 11:56(5:53:08/m) 2cal 0.17/3.76mph 4) 0.01m - 3:36(6:52:12/m) 0.15/3.34mph Add a comment 3.1mi, 24:10 Running - Treadmill Tready run before quick gym. "Warrior Dance by The Prodigy" on repeat - raaaaar! Add a comment	4.2mi, 34:24 Running - General New boiler installation, so still no hot water at home - shower at work, ran before I had one to make it worth my while... Split Summary === 1) 1m - 8:22(8:22/m) 102cal 7.17/8.27mph 2) 1m - 8:09(8:09/m) 102cal 7.36/7.7mph 3) 1m - 8:01(8:01/m) 101cal 7.48/8.12mph 4) 1m - 7:58(7:58/m) 103cal 7.53/8.83mph 5) 0.24m - 1:53(7:49/m) 25cal 7.68/8.45mph Add a comment	4.4mi, 31:15 Running - Intervals More lone intervals on tready - blew the cobwebs out & the mud onto the gym floor..oops! 8 min w/u- 6 x 3 min on-90 sec off-w/d to 7k. Hard but sustainable. Kudos to the gent next to me having to listen to me panting for half an hour! Add a comment	0.4mi, 27:01 Cross-Training - Pilates Some Friday night pitates... Split Summary === 1) 0.41m - 27:01(1:06:33/m) 12cal 0.9/5.91mph Add a comment
Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18
0.5mi, 33:35 Cross-Training - Pilates 3 x Apartment series Pilates. Split Summary === 1) 0.47m - 33:35(1:11:43/m) 21cal 0.84/12.69mph Add a comment 3.4mi, 28:00 Running - General Run before some Pilates. Split Summary === 1) 1m - 8:32(8:32/m) 101cal 7.03/8.52mph 2) 1m - 7:56(7:56/m) 102cal 7.56/8.79mph 3) 1m - 8:10(8:10/m) 102cal 7.35/8.37mph 4) 0.4m - 3:22(8:23/m) 40cal 7.15/7.72mph Add a comment	6.7mi, 55:15 Running - General One of those spontaneous ones - had a lie-in and then just went.... Pretty mild out, surprisingly & a few stops to stretch out familiar tight groin... Split Summary === 1) 1m - 8:22(8:22/m) 102cal 7.17/8.45mph 2) 1m - 8:07(8:07/m) 103cal 7.39/9.6mph 3) 1m - 8:21(8:21/m) 102cal 7.18/7.97mph 4) 1m - 8:04(8:04/m) 104cal 7.44/9.46mph 5) 1m - 8:15(8:15/m) 100cal 7.27/9.33mph 6) 1m - 8:03(8:03/m) 102cal 7.45/8.87mph 7) 0.73m - 6:02(8:18/m) 74cal 7.23/7.91mph Add a comment	8.1mi, 1:15:24 Running - Easy GoodGym - Sprowston Community Hub - easy pace but quite a long run for a GG night!! To the Forum for GoodGym meet up, then to the task with the GG-ers, part way back with the group & then split off home. Split Summary === 1) 1m - 8:52(8:52/m) 100cal 6.77/8.33mph 2) 0.49m - 4:21(8:57/m) 49cal 6.7/8.27mph 3) 1m - 10:24(10:24/m) 103cal 5.77/11.79mph 4) 1m - 10:17(10:17/m) 103cal 5.83/7.39mph 5) 1m - 9:55(9:55/m) 103cal 6.05/7.68mph 6) 1m - 9:47(9:47/m) 102cal 6.13/7.22mph 7) 0.11m - 1:01(9:11/m) 11cal 6.54/6.76mph 8) 1m - 8:18(8:18/m) 101cal 7.23/8.1mph 9) 1m - 8:24(8:24/m) 99cal 7.15/9.12mph 10) 0.5m - 4:05(8:12/m) 50cal 7.31/8.52mph Add a comment	-	4.4mi, 31:17 Running - Intervals Billy-No-Mates intervals, the dready is my friend...slowly upping the effort time to see what I can handle nowadays. 1 mile w/u + 5 x 4 min on - 2 min off + w/d to 7k. Tentative on first couple of reps but then turned up the speed. Hard, controlled, do-able, yay! :0) 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 Miler	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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