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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
15471
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!

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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Dist	Race	Best	Pace	WAVA	Races	2004	2005	2007	2008	2009	2010	2011	2012	2013	2016
200m	Eastern Vets AC Track Meet, Kings Lynn200m	37	4:58	58.68	1						37
800m	Eastern Vets AC Track Meet, Kings Lynn800m	3:18	6:38	58.85	1						3:18
3km	Eastern Vets AC Track Meet, Kings Lynn3km	14:06	7:34	62.04	1						14:06
5km	Norwich parkrun5km	21:47	7:01	70.65	15	23:00			24:20			21:56	21:47	21:59
5mi	Lowestoft 5 mile Promenade Dash5mi	36:08	7:14	71.94	6	39:22									36:08
5.9mi	Round Norfolk Relay, Stage 65.9mi	49:23	8:23	58.63	1	49:23
10km	East Coast Run10km	45:08	7:16	70.10	12	50:22	48:32		53:30	47:40	51:25	45:08	46:04
7mi	Stowmarket Scenic 77mi	51:32	7:22	70.47	4			55:41		58:00				51:32
8.7mi	Luton Three Stage Marathon Relay8.7mi	1:10:31	8:05	63.18	1					1:10:31
10mi	Turkey Trot 10 (Beccles)10mi	1:13:58	7:24	70.06	10	1:21:20	1:21:50	1:20:10	1:20:40			1:13:58	1:15:24
20km	Great East Run20km	1:33:19	7:31	70.06	2				1:42:20			1:33:19
21km	Bungay Blackdog Half Marathon21km	1:54:15	8:45	57.55	1
13.1mi	St Neots Riverside Half Marathon13.1mi	1:36:28	7:22	71.74	21	1:49:45	2:00:18	1:47:33	1:45:32	1:47:45	1:57:47	1:36:28	1:39:29	1:39:21
14mi	Northumberland Coastal Run14mi	1:57:26	8:23	61.63	1				1:57:26
14.1mi	Round Norfolk Relay - Stage 214.1mi	1:54:32	8:09	64.59	1								1:54:32
14.6mi	Round Norfolk Relay Stage 1114.6mi	1:57:38	8:03	65.80	1									1:57:38
14.8mi	Race the Train 14.75m14.8mi	2:28:28	10:04	50.36	1	2:28:28
15.1mi	Round Norfolk Relay - Stage 1015.1mi	2:16:12	9:02	57.60	1					2:16:12
19.7mi	Round Norfolk Relay - Stage 1219.7mi	3:07:52	9:33	55.78	1						3:07:52
20mi	Wymondham 20 Miler20mi	2:49:54	8:30	63.45	2					2:56:43				2:49:54
26.2mi	Amsterdam Marathon26.2mi	3:41:45	8:28	65.72	3					4:25:04	4:06:25		3:41:45

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	67	82	68	0	0	0	0	0	0	0	0	0	216
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	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
2014	4.9	1	0.5	0	0	0	0.4	9.5	4.2	0	0	0	20.3
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
2013	0	0	0	0	1.8	4.6	4.6	5	4.3	1.9	3.8	6.6	32.5
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 23rd Feb Feb 23	Sun 24th Feb Feb 24	Mon 25th Feb Feb 25	Tue 26th Feb Feb 26	Wed 27th Feb Feb 27	Thu 28th Feb Feb 28	Fri 1st Mar Mar 1
-	5.5mi, 46:02 Running - Steady-State Smelly run-bonfires, kebabs, roast dinner, bbq maybe..?!? Split Summary === 1) 1m - 8:45(8:45/m) 100cal 6.86/7.99mph 2) 1m - 8:18(8:18/m) 102cal 7.23/8.01mph 3) 1m - 8:17(8:17/m) 102cal 7.24/7.85mph 4) 1m - 8:01(8:01/m) 103cal 7.48/9.39mph 5) 1m - 8:15(8:15/m) 100cal 7.27/8.97mph 6) 0.53m - 4:27(8:27/m) 53cal 7.1/7.66mph Add a comment	-	0.2mi, 31:56 Cross-Training - Strengthening Split Summary === 1) 0.09m - 8:19(1:31:51/m) 6cal 0.65/3.32mph 2) 0.01m - 49(1:37:44/m) 0.61/3.21mph 3) 0.05m - 8:25(2:42:25/m) 3cal 0.37/3.34mph 4) 0.04m - 14:23(6:06:28/m) 2cal 0.16/3.34mph Add a comment 5.1mi, 48:50 Running - General Split Summary === 1) 1m - 9:31(9:31/m) 103cal 6.31/8.41mph 2) 1m - 9:40(9:40/m) 103cal 6.21/6.57mph 3) 1m - 9:54(9:54/m) 101cal 6.06/8.1mph 4) 1m - 9:38(9:38/m) 99cal 6.23/7.64mph 5) 0.46m - 4:28(9:39/m) 47cal 6.22/6.74mph 6) 0.64m - 5:40(8:48/m) 63cal 6.81/7.72mph Add a comment	0.2mi, 23:39 Cross-Training - Strengthening Quick gym superset (plank, barbell set) after run. Split Summary === 1) 0.03m - 4:45(2:56:50/m) 1cal 0.34/3.23mph 2) 0m - 45(5:13:18/m) 0.19/2.9mph 3) 0.01m - 4:53(7:09:06/m) 0.14/3.51mph 4) 0.01m - 1:02(2:29:09/m) 0.4/3.26mph 5) 0.02m - 5:10(3:31:35/m) 1cal 0.28/3.21mph 6) 0.1m - 7:02(1:07:49/m) 7cal 0.89/5.28mph Add a comment 5.4mi, 45:39 Running - General This old bird gotta stop trying to keep up with 21 yr olds when going up Greenways! ;0) With Will, kinda steadyish. Split Summary === 1) 1m - 8:22(8:22/m) 102cal 7.18/10.77mph 2) 1m - 8:20(8:20/m) 101cal 7.2/7.6mph 3) 1m - 8:29(8:29/m) 103cal 7.08/7.91mph 4) 1m - 8:26(8:26/m) 101cal 7.12/7.95mph 5) 1m - 8:44(8:44/m) 101cal 6.88/7.74mph 6) 0.4m - 3:19(8:18/m) 42cal 7.22/8.16mph Add a comment	3.8mi, 35:24 Running - Easy Easy off-road in fading light with Cam. Split Summary === 1) 1m - 8:58(8:58/m) 102cal 6.69/128.57mph 2) 1m - 9:26(9:25/m) 103cal 6.37/6.91mph 3) 1m - 9:57(9:57/m) 103cal 6.03/6.55mph 4) 0.78m - 7:04(9:03/m) 78cal 6.63/9.91mph Add a comment	-
Sat 2nd Mar Mar 2	Sun 3rd Mar Mar 3	Mon 4th Mar Mar 4	Tue 5th Mar Mar 5	Wed 6th Mar Mar 6	Thu 7th Mar Mar 7	Fri 8th Mar Mar 8
6.1mi, 50:53 Running - General Ooops, bit too far...fingers crossed...Split Summary === 1) 1m - 8:46(8:46/m) 101cal 6.85/7.51mph 2) 1m - 8:30(8:30/m) 102cal 7.06/8.37mph 3) 1m - 8:22(8:22/m) 101cal 7.17/8.5mph 4) 1m - 8:02(8:02/m) 101cal 7.46/9.06mph 5) 1m - 8:13(8:13/m) 103cal 7.29/8.01mph 6) 1m - 8:18(8:18/m) 99cal 7.23/8.64mph 7) 0.09m - 41(7:40/m) 8cal 7.83/8.12mph Add a comment	-	0.3mi, 20:04 Cross-Training - Strengthening 15 minute D30, 10 with G plus plank to finish. Split Summary === 1) 0.04m - 2:16(56:21/m) 2cal 1.06/3.53mph 2) 0.02m - 57(1:01:55/m) 1cal 0.97/3.17mph 3) 0.06m - 2:20(37:15/m) 4cal 1.61/3.82mph 4) 0.01m - 46(2:06:06/m) 0.48/3.13mph 5) 0.04m - 2:23(58:22/m) 2cal 1.03/3.99mph 6) 0.01m - 48(1:32:05/m) 0.65/3.21mph 7) 0.05m - 2:41(54:47/m) 3cal 1.1/3.95mph 8) 0m - 47(2:58:04/m) 0.34/3.23mph 9) 0.04m - 2:51(1:21:15/m) 2cal 0.74/3.23mph 10) 0.01m - 41(2:14:56/m) 0.45/3.21mph 11) 0m - 9(54:02/m) 1.11/3.15mph 12) 0m - 3:26(/m) 13) 0m - 1(/m) Add a comment 4mi, 32:03 Running - Treadmill Tready. Split Summary === 1) 1m - 8:52(8:52/m) 102cal 6.77/7.2mph 2) 1m - 9:02(9:02/m) 101cal 6.65/7.2mph 3) 1m - 8:34(8:34/m) 101cal 7/7.2mph 4) 0.58m - 5:35(9:40/m) 55cal 6.21/7.33mph Add a comment	4.7mi, 43:26 Running - Easy Easy with Cam and Will, then lone up to SP to meet G. Chit chat stop with Hugh too! :0) Split Summary === 1) 1m - 8:29(8:29/m) 103cal 7.08/65.6mph 2) 1m - 9:34(9:34/m) 102cal 6.27/7.37mph 3) 1m - 9:35(9:35/m) 101cal 6.26/7.1mph 4) 1m - 9:21(9:21/m) 101cal 6.42/7.2mph 5) 0.27m - 2:32(9:28/m) 27cal 6.34/6.66mph 6) 0.46m - 3:56(8:36/m) 47cal 6.98/9.71mph Add a comment	0.2mi, 19:58 Cross-Training - Strengthening Supersets x 3: abs and bosu set. Split Summary === 1) 0.07m - 8:23(2:08:47/m) 4cal 0.47/3.49mph 2) 0.01m - 45(1:41:49/m) 0.59/2.98mph 3) 0.09m - 10:51(2:04:38/m) 6cal 0.48/3.34mph Add a comment 4mi, 32:06 Running - Treadmill Dready 4 miler. Split Summary === 1) 1m - 9:04(9:04/m) 101cal 6.62/7.1mph 2) 1m - 9:03(9:03/m) 101cal 6.63/6.78mph 3) 1m - 9:03(9:03/m) 101cal 6.63/6.76mph 4) 0.54m - 4:57(9:13/m) 54cal 6.51/6.74mph Add a comment	-	3.3mi, 30:02 Running - Easy Easy Friday one with Cam for 3 miles, then lone last spurt as obsessiveness kicked in to finish up on a round 30 minutes! ;0) Split Summary === 1) 1m - 9:03(9:03/m) 101cal 6.63/8.41mph 2) 1m - 9:18(9:18/m) 102cal 6.45/7.43mph 3) 1m - 9:13(9:13/m) 101cal 6.51/7.1mph 4) 0.31m - 2:28(7:58/m) 31cal 7.53/7.91mph Add a comment
Sat 9th Mar Mar 9	Sun 10th Mar Mar 10	Mon 11th Mar Mar 11	Tue 12th Mar Mar 12	Wed 13th Mar Mar 13	Thu 14th Mar Mar 14	Fri 15th Mar Mar 15
0mi, 30:00 Cross-Training - Strengthening Supersets x 3. Add a comment 4mi, 32:04 Running - Treadmill Pre-gym dreadmill. Add a comment	5.1mi, 42:40 Running - General A Sunday slog. Distended tummy with breathing interference - bleugh, but done! :0) Several stops to readjust knee strap (underneath leggings = tricky) that was falling down all the time.... Split Summary === 1) 1m - 8:45(8:45/m) 101cal 6.86/8.56mph 2) 1m - 8:29(8:29/m) 103cal 7.07/8.33mph 3) 1m - 8:18(8:18/m) 102cal 7.23/7.97mph 4) 1m - 8:13(8:13/m) 103cal 7.31/8.12mph 5) 1m - 8:32(8:32/m) 100cal 7.03/8.04mph 6) 0.05m - 22(8:16/m) 4cal 7.27/7.89mph Add a comment	0.2mi, 25:24 Cross-Training - Strengthening Dirty 30 with G and Laura - went with easier 15kg barbell. Split Summary === 1) 0.03m - 4:37(2:40:41/m) 2cal 0.37/3.21mph 2) 0.01m - 47(1:38:36/m) 0.61/3.36mph 3) 0.03m - 4:22(2:30:17/m) 2cal 0.4/3.59mph 4) 0m - 47(14:55:44/m) 0.07/3.13mph 5) 0.04m - 4:30(1:41:37/m) 3cal 0.59/3.4mph 6) 0m - 47(8:02:37/m) 0.13/2.94mph 7) 0.04m - 4:30(2:07:51/m) 2cal 0.47/3.53mph 8) 0m - 44(/m) 9) 0.04m - 4:17(1:50:27/m) 2cal 0.54/3.36mph 10) 0m - 2(/m) Add a comment 3.1mi, 24:30 Running - Treadmill Progressively faster on dready - one before gym Split Summary === 1) 1m - 9:26(9:26/m) 100cal 6.36/6.89mph 2) 1m - 8:53(8:53/m) 102cal 6.76/7.1mph 3) 0.72m - 6:12(8:38/m) 72cal 6.95/7.1mph Add a comment	-	0.2mi, 19:53 Cross-Training - Strengthening 20 min abs after dready..time to kil. Split Summary === 1) 0.05m - 7:42(2:33:05/m) 3cal 0.39/3.42mph 2) 0.01m - 23(45:17/m) 1.32/3.28mph 3) 0.04m - 6:57(2:57:57/m) 2cal 0.34/3.21mph 4) 0.1m - 4:51(47:10/m) 7cal 1.27/3.53mph Add a comment 4.5mi, 36:19 Running - Treadmill Felt super cold all day, defected to tready, 4.5 miles #wussandidontlikegareth Split Summary === 1) 1m - 9:37(9:37/m) 102cal 6.24/6.43mph 2) 1m - 9:17(9:17/m) 102cal 6.47/6.7mph 3) 1m - 9:01(9:01/m) 101cal 6.66/6.97mph 4) 0.96m - 8:25(8:45/m) 97cal 6.85/7.39mph Add a comment	4.7mi, 45:17 Running - Easy First 5k easy with Roy...then lone steady to get longer run. Roy did good considering he's recovering from lurgy. Split Summary === 1) 1m - 9:37(9:37/m) 105cal 6.24/32.98mph 2) 1m - 10:23(10:23/m) 104cal 5.78/6.28mph 3) 1m - 10:40(10:40/m) 105cal 5.63/6.28mph 4) 0.23m - 2:24(10:34/m) 22cal 5.68/6.32mph 5) 1m - 8:26(8:26/m) 101cal 7.12/7.81mph 6) 0.44m - 3:48(8:35/m) 45cal 6.99/7.85mph Add a comment	4.8mi, 39:55 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 107cal 7.2/38.59mph 2) 1m - 8:29(8:29/m) 104cal 7.08/8.35mph 3) 1m - 8:16(8:16/m) 103cal 7.25/8.83mph 4) 1m - 8:04(8:04/m) 102cal 7.43/8.25mph 5) 0.79m - 6:45(8:31/m) 80cal 7.05/8.39mph Add a comment
Sat 16th Mar Mar 16	Sun 17th Mar Mar 17	Mon 18th Mar Mar 18	Tue 19th Mar Mar 19	Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22
-	6.7mi, 55:45 Running - Steady-State Weekend visitors gone home - time for a city run! :0) Tentative small increase in distance, bit hobbly in last minutes. Fingers crossed with feedback Monday. Split Summary === 1) 1m - 8:24(8:24/m) 101cal 7.14/8.25mph 2) 1m - 8:24(8:24/m) 102cal 7.14/8.58mph 3) 1m - 8:18(8:18/m) 101cal 7.23/7.81mph 4) 1m - 8:36(8:36/m) 101cal 6.97/9.23mph 5) 1m - 8:11(8:11/m) 103cal 7.34/8.7mph 6) 1m - 8:20(8:20/m) 103cal 7.19/8.45mph 7) 0.65m - 5:32(8:28/m) 67cal 7.09/8.68mph Add a comment	0.4mi, 41:48 Cross-Training - Strengthening Run rest...gym session with Laura. All over body supersets wearing questiobale shorts designed to jellify the muscles! :0) Split Summary === 1) 0.1m - 7:23(1:10:35/m) 7cal 0.85/3.65mph 2) 0.02m - 1:28(1:17:25/m) 1cal 0.77/3.49mph 3) 0.08m - 7:58(1:40:53/m) 5cal 0.6/3.28mph 4) 0.01m - 1:40(2:35:28/m) 0.39/3.05mph 5) 0.03m - 9:07(4:22:21/m) 2cal 0.23/3.19mph 6) 0.01m - 1:29(2:29:42/m) 0.4/3.09mph 7) 0.02m - 1:55(1:27:29/m) 1cal 0.69/3.26mph 8) 0m - 46(3:56:42/m) 0.25/2.98mph 9) 0.02m - 1:48(1:37:21/m) 1cal 0.62/3.34mph 10) 0.01m - 2:36(5:58:07/m) 0.17/3.09mph 11) 0.01m - 1:25(1:40:37/m) 0.6/3.65mph 12) 0.02m - 4:13(3:04:28/m) 1cal 0.32/3.23mph Add a comment	4mi, 38:03 Running - General Split Summary === 1) 1m - 9:09(9:09/m) 101cal 6.55/8.1mph 2) 1m - 9:55(9:55/m) 103cal 6.05/6.7mph 3) 1m - 9:27(9:27/m) 102cal 6.35/7.22mph 4) 1m - 9:24(9:24/m) 102cal 6.39/7.39mph 5) 0.01m - 8(11:43/m) 1cal 5.12/7.14mph Add a comment	4.5mi, 35:48 Running - Treadmill Knee friendly tready tonight. Add a comment	0.4mi, 34:38 Cross-Training - Strengthening Strength-raaaar! :0) Split Summary === 1) 0.08m - 7:49(1:33:44/m) 6cal 0.64/3.51mph 2) 0.01m - 52(1:13:02/m) 0.82/3.15mph 3) 0.08m - 7:42(1:40:54/m) 5cal 0.6/3.28mph 4) 0.02m - 59(53:56/m) 1cal 1.11/3.13mph 5) 0.07m - 7:54(1:57:12/m) 4cal 0.51/3.86mph 6) 0.01m - 49(1:14:46/m) 0.8/3.57mph 7) 0.08m - 8:24(1:45:12/m) 5cal 0.57/3.38mph 8) 0m - 10(/m) Add a comment 4.6mi, 44:56 Running - Easy Easy with Roy, then a lone shimmy up to Sportspark for gym stuff. Split Summary === 1) 1m - 9:34(9:34/m) 105cal 6.27/8.39mph 2) 1m - 10:12(10:12/m) 103cal 5.89/6.16mph 3) 1m - 10:32(10:32/m) 104cal 5.7/6.3mph 4) 0.42m - 4:12(10:04/m) 42cal 5.97/7.35mph 5) 1m - 8:43(8:43/m) 104cal 6.88/15.45mph 6) 0.2m - 1:43(8:29/m) 19cal 7.07/7.91mph Add a comment	-

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

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