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AngeM F45

About

Race Times

All Races

Mileage

Training

City of Norwich AC

Races
88
Miles
16938
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
2020	125	129	140	26	0	0	0	0	0	0	0	0	420
2019	67	82	106	105	110	98	113	116	114	120	117	116	1264
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

Wed 11th Mar Mar 11	Thu 12th Mar Mar 12	Fri 13th Mar Mar 13	Sat 14th Mar Mar 14	Sun 15th Mar Mar 15	Mon 16th Mar Mar 16	Tue 17th Mar Mar 17
4.7mi, 42:39 Running - Intervals AWP - "mixed up running" session, I hope everyone doesn't hate me after making them do that?! ;0) w/u then 110m hill sprint-130m walk/jog recovery-130m flat sprint- 130m walk/jog recovery = 1 rep and did 6 reps total, w/d. Split Summary === 1) 1m - 8:20(8:20/m) 147/167bpm 82cal 2) 0.42m - 3:39(8:43/m) 132/159bpm 26cal 3) 0.13m - 53(7:01/m) 126/163bpm 5cal 4) 0.13m - 1:15(9:57/m) 158/166bpm 13cal 5) 0.11m - 41(6:16/m) 156/164bpm 7cal 6) 0.13m - 1:15(9:56/m) 159/165bpm 13cal 7) 0.13m - 57(7:13/m) 162/170bpm 10cal 8) 0.13m - 1:30(11:46/m) 155/169bpm 15cal 9) 0.11m - 41(6:18/m) 157/164bpm 7cal 10) 0.12m - 1:29(11:56/m) 155/171bpm 15cal 11) 0.13m - 57(7:07/m) 159/169bpm 10cal 12) 0.13m - 1:34(12:23/m) 154/169bpm 16cal 13) 0.11m - 40(6:07/m) 158/166bpm 7cal 14) 0.12m - 1:28(12:02/m) 155/167bpm 15cal 15) 0.13m - 56(7:08/m) 160/169bpm 9cal 16) 0.12m - 1:36(12:48/m) 156/169bpm 16cal 17) 0.11m - 40(6:09/m) 158/166bpm 6cal 18) 0.12m - 1:31(12:07/m) 157/169bpm 15cal 19) 0.13m - 56(7:08/m) 160/167bpm 9cal 20) 0.13m - 1:37(12:54/m) 156/168bpm 16cal 21) 0.11m - 40(6:10/m) 157/166bpm 6cal 22) 0.12m - 1:33(12:37/m) 156/168bpm 15cal 23) 0.14m - 59(7:05/m) 162/169bpm 10cal 24) 0.12m - 1:33(13:07/m) 160/169bpm 16cal 25) 0.11m - 40(6:06/m) 159/166bpm 6cal 26) 0.47m - 4:39(9:58/m) 146/167bpm 39cal Add a comment	-	5.3mi, 43:07 Running - General Much needed day off doing absolutely nothing, zilch, nada, zero ....except for a bit running! :0) Cold out there in me shorts! Split Summary === 1) 1m - 8:21(8:21/m) 140/149bpm 78cal 2) 1m - 8:05(8:05/m) 146/157bpm 77cal 3) 1m - 8:06(8:06/m) 144/156bpm 72cal 4) 1m - 8:24(8:24/m) 152/158bpm 83cal 5) 1m - 8:13(8:13/m) 146/157bpm 72cal 6) 0.25m - 1:58(7:55/m) 154/158bpm 19cal Add a comment	3.6mi, 29:24 Running - General Just a little one. Split Summary === 1) 1m - 8:31(8:31/m) 144/156bpm 84cal 2) 1m - 7:57(7:57/m) 150/155bpm 81cal 3) 1m - 8:09(8:09/m) 151/158bpm 83cal 4) 0.57m - 4:47(8:22/m) 154/160bpm 49cal Add a comment	6.7mi, 54:49 Running - General This town (town) is coming like a ghost town.... Split Summary === 1) 1m - 8:26(8:26/m) 142/157bpm 80cal 2) 1m - 8:03(8:03/m) 154/161bpm 84cal 3) 1m - 8:19(8:19/m) 156/164bpm 89cal 4) 1m - 7:56(7:56/m) 156/163bpm 83cal 5) 1m - 8:04(8:04/m) 156/161bpm 84cal 6) 1m - 8:25(8:25/m) 158/164bpm 89cal 7) 0.67m - 5:36(8:24/m) 157/164bpm 58cal Add a comment	5.7mi, 41:23 Running - General From work to Forum - to tell GoodGymers that didn't get the message that sessions cancelled for a while..... Garmin totally flipped out and clocked a 4 min mile for mile 4 - yeah right, pff! Sir Roger Bannister I'm not... Split Summary === 1) 1m - 8:39(8:39/m) 142/155bpm 83cal 2) 1m - 7:52(7:52/m) 156/162bpm 83cal 3) 1m - 7:46(7:46/m) 157/164bpm 82cal 4) 1m - 5:06(5:06/m) 162/168bpm 56cal 5) 1m - 5:59(5:59/m) 136/152bpm 50cal 6) 0.73m - 6:01(8:17/m) 152/160bpm 60cal Add a comment	0mi, 26:32 Cross-Training - Pilates Add a comment 3.8mi, 31:00 Running - Commute A very mild commute home - it's Spring for sure! Split Summary === 1) 1m - 8:45(8:45/m) 140/153bpm 83cal 2) 1m - 8:09(8:09/m) 153/159bpm 84cal 3) 1m - 7:46(7:46/m) 155/162bpm 81cal 4) 0.78m - 6:20(8:09/m) 157/163bpm 67cal Add a comment
Wed 18th Mar Mar 18	Thu 19th Mar Mar 19	Fri 20th Mar Mar 20	Sat 21st Mar Mar 21	Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24
4.1mi, 36:50 Running - Intervals AWP "The Beast" 400m efforts with 2 metre boundaries between us all. wu-400m hard-400m steady-1 min static recovery x 5 - wd back to work. Split Summary === 1) 0.71m - 6:18(8:49/m) 135/151bpm 57cal 2) 0.24m - 1:44(7:03/m) 133/162bpm 13cal 3) 0.25m - 2:05(8:19/m) 156/161bpm 22cal 4) 0.01m - 1:00(2:27:26/m) 135/154bpm 8cal 5) 0.25m - 1:43(7:00/m) 138/169bpm 13cal 6) 0.25m - 1:58(7:46/m) 164/170bpm 21cal 7) 0.01m - 1:06(3:00:33/m) 146/166bpm 10cal 8) 0.24m - 1:44(7:10/m) 150/168bpm 15cal 9) 0.25m - 1:56(7:46/m) 165/169bpm 21cal 10) 0.01m - 1:16(4:00:06/m) 146/167bpm 11cal 11) 0.24m - 1:43(7:05/m) 150/170bpm 15cal 12) 0.25m - 1:58(7:56/m) 168/172bpm 22cal 13) 0.01m - 1:19(2:42:22/m) 148/169bpm 12cal 14) 0.24m - 1:42(6:58/m) 151/169bpm 14cal 15) 0.25m - 2:03(8:12/m) 167/170bpm 23cal 16) 0.84m - 7:13(8:36/m) 149/169bpm 66cal Add a comment	-	9mi, 1:18:43 Running - General Just the ticket! :0) Run with Jo, Frank, Adrian, Ian - 2 metres apart for most of it! :0) - then commute home. Split Summary === 1) 1m - 8:28(8:28/m) 133/147bpm 74cal 2) 1m - 9:12(9:12/m) 144/160bpm 89cal 3) 1m - 8:50(8:50/m) 146/152bpm 85cal 4) 1m - 8:54(8:54/m) 147/159bpm 85cal 5) 1m - 9:17(9:17/m) 145/157bpm 84cal 6) 1m - 8:41(8:41/m) 150/157bpm 85cal 7) 1m - 8:28(8:28/m) 146/160bpm 73cal 8) 1m - 8:23(8:23/m) 149/156bpm 78cal 9) 1m - 8:27(8:27/m) 151/160bpm 79cal 10) 0.01m - 3(7:27/m) 156/157bpm Add a comment	0mi, 29:50 Cross-Training - Pilates Pilates - nice quartet of sessions, all over body. Add a comment 3.1mi, 25:19 Running - General Pre-pilates jaunt. Split Summary === 1) 1m - 8:24(8:24/m) 141/157bpm 79cal 2) 1m - 7:52(7:52/m) 150/161bpm 80cal 3) 1m - 8:12(8:12/m) 153/159bpm 85cal 4) 0.12m - 52(7:11/m) 154/157bpm 8cal Add a comment	6.3mi, 51:12 Running - General 10k round the city. Split Summary === 1) 1m - 8:24(8:24/m) 140/153bpm 80cal 2) 1m - 8:06(8:06/m) 153/158bpm 84cal 3) 1m - 8:03(8:03/m) 151/158bpm 82cal 4) 1m - 7:52(7:52/m) 154/160bpm 82cal 5) 1m - 8:03(8:03/m) 151/159bpm 80cal 6) 1m - 8:13(8:13/m) 147/154bpm 74cal 7) 0.32m - 2:31(7:58/m) 151/156bpm 25cal Add a comment	4.2mi, 34:04 Running - General After work(ing from home) run with Graham on his bike, chivalrously escorting me...great views of Muntjac Deer in field on Marlpit Lane & bat flying so close at Wensum Junior School...cool!! :0) Split Summary === 1) 1m - 8:26(8:26/m) 136/148bpm 77cal 2) 1m - 7:56(7:56/m) 143/154bpm 75cal 3) 1m - 7:54(7:54/m) 152/160bpm 81cal 4) 1m - 8:16(8:16/m) 147/163bpm 76cal 5) 0.2m - 1:33(7:40/m) 152/154bpm 16cal Add a comment	0mi, 30:22 Cross-Training - Pilates Pilates with Cassie - isolating transverse abs and arms ouch Add a comment 4.5mi, 36:05 Running - General Warm up for some pilates. Split Summary === 1) 1m - 8:29(8:29/m) 142/153bpm 83cal 2) 1m - 7:57(7:57/m) 153/160bpm 84cal 3) 1m - 7:48(7:48/m) 152/158bpm 80cal 4) 1m - 7:49(7:49/m) 151/158bpm 82cal 5) 0.5m - 4:02(7:59/m) 153/161bpm 41cal Add a comment
Wed 25th Mar Mar 25	Thu 26th Mar Mar 26	Fri 27th Mar Mar 27	Sat 28th Mar Mar 28	Sun 29th Mar Mar 29	Mon 30th Mar Mar 30	Tue 31st Mar Mar 31
4.6mi, 41:26 Running - Intervals Lone AWP efforts, "All the 3's"- with G on his bike behind me...tough, but at least it was a lovely day! 3 x 3 min, 3 x 2 min, 3 x 1 min with half effort time static/walk/jog recovery. Split Summary === 1) 0.77m - 6:49(8:51/m) 128/146bpm 58cal 2) 0.44m - 3:00(6:48/m) 144/163bpm 27cal 3) 0.1m - 1:30(14:28/m) 142/161bpm 14cal 4) 0.43m - 3:00(7:03/m) 158/167bpm 32cal 5) 0.09m - 1:30(16:58/m) 144/166bpm 13cal 6) 0.43m - 3:00(7:01/m) 160/169bpm 32cal 7) 0.05m - 1:30(31:57/m) 142/167bpm 13cal 8) 0.28m - 2:00(7:12/m) 153/168bpm 19cal 9) 0.04m - 1:00(24:37/m) 152/169bpm 9cal 10) 0.28m - 2:00(7:05/m) 159/170bpm 20cal 11) 0.04m - 1:00(24:07/m) 159/170bpm 11cal 12) 0.28m - 2:00(7:02/m) 160/170bpm 21cal 13) 0.04m - 1:00(23:47/m) 157/169bpm 10cal 14) 0.15m - 1:00(6:43/m) 152/165bpm 9cal 15) 0.06m - 1:00(17:43/m) 158/167bpm 10cal 16) 0.15m - 1:00(6:39/m) 157/168bpm 10cal 17) 0.04m - 1:00(24:37/m) 158/170bpm 10cal 18) 0.15m - 1:00(6:35/m) 154/169bpm 9cal 19) 0.03m - 1:00(29:19/m) 148/170bpm 8cal 20) 0.69m - 6:01(8:43/m) 147/167bpm 50cal 21) 0.01m - 6(14:42/m) 161/162bpm 1cal Add a comment	0mi, 24:00 Cross-Training - Pilates Total bangin' POP Pilates. Add a comment 5mi, 40:53 Running - General Lunch break run. Split Summary === 1) 1m - 8:27(8:27/m) 138/153bpm 79cal 2) 1m - 7:52(7:52/m) 149/159bpm 81cal 3) 1m - 8:07(8:07/m) 153/161bpm 86cal 4) 1m - 8:06(8:06/m) 153/162bpm 85cal 5) 1m - 8:05(8:05/m) 151/158bpm 82cal 6) 0.03m - 16(7:30/m) 155/156bpm 2cal Add a comment	3.7mi, 29:27 Running - General Some folks interpretation of 2 metres is not very good..... ...criss-crossing to opposite pavements and running in the road a lot! Split Summary === 1) 1m - 8:32(8:32/m) 135/148bpm 78cal 2) 1m - 7:56(7:56/m) 146/155bpm 79cal 3) 1m - 7:40(7:40/m) 149/157bpm 78cal 4) 0.65m - 5:19(8:07/m) 150/157bpm 55cal Add a comment	3mi, 23:45 Running - General Tis' blowy! Split Summary === 1) 1m - 8:03(8:03/m) 141/150bpm 79cal 2) 1m - 7:48(7:48/m) 151/158bpm 82cal 3) 1m - 7:52(7:52/m) 153/160bpm 83cal 4) 0.01m - 3(6:34/m) 159/159bpm Add a comment	6.1mi, 49:43 Running - General Sunday Six. Big wave to the lovely Hayley - looked like she was going like the clappers! Split Summary === 1) 1m - 8:32(8:32/m) 141/152bpm 84cal 2) 1m - 7:57(7:57/m) 150/154bpm 84cal 3) 1m - 8:16(8:16/m) 150/157bpm 87cal 4) 1m - 8:12(8:12/m) 152/160bpm 86cal 5) 1m - 8:09(8:09/m) 150/156bpm 83cal 6) 1m - 8:06(8:06/m) 147/157bpm 75cal 7) 0.06m - 30(7:56/m) 146/151bpm 4cal Add a comment	0mi, 30:45 Cross-Training - Pilates Pilates - side glutes, arms & abs. Add a comment 4.3mi, 35:26 Running - General The ritual of running. Split Summary === 1) 1m - 8:40(8:40/m) 135/144bpm 81cal 2) 1m - 8:20(8:20/m) 143/150bpm 83cal 3) 1m - 8:04(8:04/m) 149/156bpm 83cal 4) 1m - 8:15(8:15/m) 146/155bpm 81cal 5) 0.27m - 2:07(7:53/m) 147/153bpm 21cal Add a comment	4.1mi, 32:08 Running - General Nice to stop and stare at the sky a few times, proper nice.... Split Summary === 1) 1m - 8:12(8:12/m) 134/148bpm 77cal 2) 1m - 7:43(7:43/m) 149/161bpm 81cal 3) 1m - 7:30(7:30/m) 147/161bpm 75cal 4) 1m - 7:52(7:52/m) 152/156bpm 84cal 5) 0.11m - 50(7:18/m) 154/157bpm 9cal Add a comment
Wed 1st Apr Apr 1	Thu 2nd Apr Apr 2	Fri 3rd Apr Apr 3	Sat 4th Apr Apr 4	Sun 5th Apr Apr 5	Mon 6th Apr Apr 6	Tue 7th Apr Apr 7
5.3mi, 47:04 Running - Intervals AWP session - 10 of my best - in Go OutDoors car park...approx 2 laps per rep for future reference! ;0) 2 min on - 1 min off x 10 Split Summary === 1) 0.89m - 7:18(8:11/m) 137/147bpm 71cal 2) 0.31m - 2:00(6:32/m) 149/162bpm 20cal 3) 0.01m - 1:00(1:14:37/m) 140/161bpm 9cal 4) 0.31m - 2:00(6:31/m) 146/164bpm 18cal 5) 0.02m - 1:00(57:34/m) 149/164bpm 10cal 6) 0.3m - 2:00(6:34/m) 152/166bpm 20cal 7) 0.02m - 1:00(1:01:22/m) 149/161bpm 10cal 8) 0.31m - 2:00(6:26/m) 153/168bpm 20cal 9) 0.02m - 1:00(1:02:27/m) 151/166bpm 10cal 10) 0.3m - 2:00(6:42/m) 152/169bpm 19cal 11) 0.02m - 1:00(1:03:51/m) 154/169bpm 10cal 12) 0.3m - 2:00(6:34/m) 153/170bpm 19cal 13) 0.02m - 1:00(1:06:32/m) 155/169bpm 10cal 14) 0.3m - 2:00(6:38/m) 156/170bpm 20cal 15) 0.01m - 1:00(1:21:54/m) 157/172bpm 10cal 16) 0.3m - 2:00(6:39/m) 158/170bpm 21cal 17) 0.02m - 1:00(1:05:24/m) 157/170bpm 10cal 18) 0.3m - 2:00(6:37/m) 159/171bpm 21cal 19) 0.01m - 1:00(1:37:15/m) 155/169bpm 10cal 20) 0.3m - 2:00(6:43/m) 158/170bpm 20cal 21) 0.03m - 1:00(37:21/m) 157/169bpm 10cal 22) 1m - 8:15(8:15/m) 149/160bpm 80cal 23) 0.16m - 1:23(8:26/m) 154/159bpm 15cal 24) 0m - 7(49:08/m) 155/155bpm 1cal Add a comment	0mi, 24:10 Cross-Training - Pilates Pilates - butt, arms, abs (apartment friendly series). Add a comment 3.6mi, 28:53 Running - General Pre-pilates one. Split Summary === 1) 1m - 7:55(7:55/m) 139/151bpm 77cal 2) 1m - 8:01(8:01/m) 150/160bpm 86cal 3) 1m - 7:57(7:57/m) 152/159bpm 87cal 4) 0.6m - 5:00(8:19/m) 155/161bpm 55cal Add a comment	0mi, 26:16 Cross-Training - Other Joe Wicks Easy on the Kneesy with Graham. Split Summary === 1) 0m - 26:16(/m) 121/150bpm 188cal Add a comment 4.6mi, 36:53 Running - General Said "Morning" with a smile to everyone person I got eye contact with....got a near 100% return! :0) #itsthelittlethings Other than that, yep, it's confirmed, I still aint a natural morning runner.... Split Summary === 1) 1m - 8:33(8:33/m) 140/155bpm 83cal 2) 1m - 8:01(8:01/m) 151/156bpm 86cal 3) 1m - 8:11(8:11/m) 152/162bpm 87cal 4) 1m - 7:36(7:36/m) 153/161bpm 82cal 5) 0.57m - 4:32(7:59/m) 153/162bpm 47cal Add a comment	3.4mi, 26:34 Running - General Sun's out, guns out, i.e., I wore short sleeves & had my puny arms on show.... Quickie round the block. Split Summary === 1) 1m - 7:55(7:55/m) 138/151bpm 77cal 2) 1m - 8:01(8:01/m) 144/156bpm 81cal 3) 1m - 7:52(7:52/m) 146/156bpm 79cal 4) 0.36m - 2:47(7:49/m) 150/157bpm 29cal Add a comment	6.2mi, 50:14 Running - General Earning myself one of my Jammie Dodgers..spread the love peeps! Split Summary === 1) 1m - 8:33(8:33/m) 139/152bpm 84cal 2) 1m - 8:07(8:07/m) 150/155bpm 87cal 3) 1m - 8:20(8:20/m) 145/156bpm 82cal 4) 1m - 7:52(7:52/m) 151/156bpm 83cal 5) 1m - 7:53(7:53/m) 149/154bpm 79cal 6) 1m - 7:53(7:53/m) 143/152bpm 68cal 7) 0.21m - 1:37(7:38/m) 147/151bpm 15cal Add a comment	0mi, 31:18 Cross-Training - Pilates Pilates - glute isolation & lower abs. Add a comment 3.1mi, 24:50 Running - General Humid one. Split Summary === 1) 1m - 8:28(8:28/m) 137/148bpm 81cal 2) 1m - 7:49(7:49/m) 146/153bpm 81cal 3) 1m - 7:55(7:55/m) 146/153bpm 83cal 4) 0.08m - 37(7:49/m) 154/156bpm 6cal 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	3km	4 Aug	14:06	62.04%
Eastern Vets AC Track Meet, Kings Lynn	200mi	4 Aug	37	58.68%
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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