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AngeM F45

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Race Times

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Mileage

Training

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City of Norwich AC

Races
88
Miles
15700
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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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	86	0	0	0	0	0	0	0	446
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

Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4
7.5mi, 1:01:01 Running - General Sunday 7.5, I'm sad & raced a lady on bike.. ...a few stops for calf stretch (sore good leg) and knee stops (usual bad leg) + traffic light (be safe). Split Summary === 1) 1m - 8:31(8:31/m) 100cal 7.04/8.22mph 2) 1m - 8:00(8:00/m) 103cal 7.5/8.45mph 3) 1m - 7:59(7:59/m) 102cal 7.52/8.06mph 4) 1m - 8:02(8:02/m) 102cal 7.47/8.08mph 5) 1m - 8:14(8:14/m) 102cal 7.29/8.22mph 6) 1m - 7:59(7:59/m) 102cal 7.51/8.22mph 7) 1m - 8:03(8:03/m) 103cal 7.46/8.41mph 8) 0.51m - 4:13(8:17/m) 51cal 7.25/8.62mph Add a comment	-	1.8mi, 14:18 Running - Commute Steady (chasing Will), easy (chat with Cam), steady (with Will) & then a bit faster to get to gym by 6pm! Split Summary === 1) 1m - 8:11(8:11/m) 101cal 7.33/8.14mph 2) 0.78m - 6:07(7:48/m) 80cal 7.7/8.04mph Add a comment 0.2mi, 32:07 Cross-Training - Strengthening Dirty 30 with Laura - shirking with the 15kg barbell. Split Summary === 1) 0.02m - 3:41(3:01:12/m) 1cal 0.33/3.3mph 2) 0m - 48(4:52:59/m) 0.21/3.32mph 3) 0.02m - 3:49(3:04:59/m) 1cal 0.32/3.42mph 4) 0.01m - 45(1:42:37/m) 0.58/2.98mph 5) 0.02m - 3:42(3:44:57/m) 1cal 0.27/3.13mph 6) 0m - 45(2:29:14/m) 0.4/3.21mph 7) 0.02m - 3:59(2:50:23/m) 1cal 0.35/3.36mph 8) 0m - 1:02(4:03:50/m) 0.25/3.21mph 9) 0.03m - 4:09(2:38:36/m) 1cal 0.38/3.38mph 10) 0.01m - 53(1:49:36/m) 0.55/2.92mph 11) 0.01m - 3:56(4:48:18/m) 0.21/3.3mph 12) 0m - 49(5:39:01/m) 0.18/2.92mph 13) 0.03m - 3:44(2:16:57/m) 1cal 0.44/3.74mph 14) 0m - 3(59:33/m) 1.01/2.96mph Add a comment 4.6mi, 38:24 Running - General Steady (chasing Will), easy (chat with Cam), steady (with Will) & then a bit faster to get to gym by 6pm! Split Summary === 1) 1m - 8:30(8:30/m) 102cal 7.06/8.58mph 2) 0.65m - 6:18(9:38/m) 68cal 6.23/10.5mph 3) 1m - 8:28(8:28/m) 101cal 7.08/7.87mph 4) 1m - 7:56(7:56/m) 102cal 7.57/8.5mph 5) 0.89m - 7:12(8:04/m) 92cal 7.43/8.41mph Add a comment	0mi, 32:34 Cross-Training - Strengthening Sooopersets x 3 - all over bod. Add a comment 3.1mi, 25:05 Running - Treadmill Dready at what felt pretty easy-ish pace - do we have progress!? Warm up before gym supersets. Add a comment	3.8mi, 30:07 Running - Commute Commute home & weekend starts here - long stop to walk & chat with new daddy, Matt J + a tinkle from Roy on Earlham Rd! Split Summary === 1) 1m - 8:23(8:23/m) 104cal 7.15/9.18mph 2) 1m - 8:05(8:05/m) 102cal 7.42/9.04mph 3) 1m - 7:31(7:31/m) 102cal 7.99/8.81mph 4) 0.79m - 6:07(7:44/m) 81cal 7.76/8.62mph Add a comment	4mi, 32:12 Running - General One before my surprise weekend away.... :0) Is it really May? Split Summary === 1) 1m - 8:09(8:09/m) 101cal 7.36/8.22mph 2) 1m - 8:00(8:00/m) 102cal 7.5/8.79mph 3) 1m - 7:50(7:50/m) 103cal 7.67/8.79mph 4) 1m - 8:09(8:09/m) 103cal 7.36/8.7mph 5) 0.01m - 4(7:43/m) 7.77/7.83mph Add a comment	-
Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11
4.8mi, 36:06 Running - General Just back into Norwich, so just a short one - think my Garmin is broke, did I really run sub-8's for nearly 4 miles?? Split Summary === 1) 1m - 8:12(8:12/m) 102cal 7.32/8.41mph 2) 1m - 7:36(7:36/m) 102cal 7.89/8.7mph 3) 1m - 7:26(7:26/m) 101cal 8.08/8.75mph 4) 1m - 7:21(7:21/m) 101cal 8.17/9.1mph 5) 0.75m - 5:32(7:24/m) 75cal 8.1/9.31mph Add a comment	7mi, 56:19 Running - General 1st run in my last year as a 40-something... ...one v long stop to strip off and swab long sleeve top for a short sleeve, severe overlayering, it was v difficult to do discreetly in the middle of Norwich. Split Summary === 1) 1m - 8:25(8:25/m) 101cal 7.13/8.41mph 2) 1m - 7:55(7:55/m) 101cal 7.58/8.83mph 3) 1m - 7:57(7:57/m) 102cal 7.55/8.95mph 4) 1m - 7:53(7:53/m) 104cal 7.61/8.39mph 5) 1m - 7:59(7:59/m) 103cal 7.52/10.02mph 6) 1m - 8:02(8:02/m) 102cal 7.47/9.62mph 7) 1m - 8:06(8:06/m) 101cal 7.41/8.25mph 8) 0.01m - 3(7:21/m) 8.16/7.81mph Add a comment	0.1mi, 22:02 Cross-Training - Strengthening Abs and upper bod supersets x 3. Split Summary === 1) 0.03m - 8:16(5:12:48/m) 1cal 0.19/3.23mph 2) 0m - 41(3:23:18/m) 0.3/3.09mph 3) 0.03m - 6:28(3:20:56/m) 2cal 0.3/4.05mph 4) 0.01m - 2:35(4:02:06/m) 0.25/3.28mph 5) 0.02m - 4:02(3:22:26/m) 1cal 0.3/3.34mph Add a comment 4.2mi, 40:00 Running - Easy Easy with Cam & then a shimmy up to Sportspark. Split Summary === 1) 1m - 9:56(9:56/m) 104cal 6.04/7.47mph 2) 1m - 9:29(9:29/m) 100cal 6.33/7.26mph 3) 1m - 9:47(9:47/m) 102cal 6.13/7.2mph 4) 0.76m - 7:06(9:21/m) 78cal 6.42/7.89mph 5) 0.45m - 3:42(8:16/m) 45cal 7.26/8.2mph Add a comment	-	0.2mi, 32:02 Cross-Training - Strengthening All over bod supersets x 3. Split Summary === 1) 0.06m - 8:11(2:10:16/m) 4cal 0.46/3.36mph 2) 0.03m - 1:42(56:09/m) 2cal 1.07/3.38mph 3) 0.04m - 13:05(5:01:55/m) 3cal 0.2/3.21mph 4) 0.02m - 1:09(1:14:44/m) 1cal 0.8/3.28mph 5) 0.06m - 7:55(2:20:46/m) 4cal 0.43/3.3mph Add a comment 4.3mi, 34:57 Running - General Flashback to the old days before the injuries - lovely run with my old training partner, Dixon...just slower these days! 3.8 mi together, then 0.5 mi lone up the hill to Sportspark for gym. Split Summary === 1) 1m - 8:13(8:13/m) 103cal 7.3/8.58mph 2) 1m - 8:15(8:15/m) 102cal 7.27/8.39mph 3) 1m - 7:52(7:52/m) 102cal 7.62/8.79mph 4) 0.8m - 6:21(7:54/m) 83cal 7.59/8.6mph 5) 0.51m - 4:15(8:19/m) 51cal 7.21/8.16mph Add a comment	-	3mi, 24:30 Running - General Ickle run to get me up to 25 miles for this week - not that I'm mileage obsessed or nowt! ;0) Split Summary === 1) 1m - 8:06(8:06/m) 102cal 7.41/9mph 2) 1m - 7:52(7:52/m) 102cal 7.62/8.37mph 3) 1m - 8:13(8:13/m) 101cal 7.3/8.52mph 4) 0.04m - 18(8:16/m) 4cal 7.27/7.58mph Add a comment 1.5mi, 12:11 Running - Commute Commute to inaugural Sloughbottom parkrun (volunteering). Split Summary === 1) 1m - 8:30(8:30/m) 100cal 7.06/7.85mph 2) 0.46m - 3:40(7:56/m) 47cal 7.56/7.87mph Add a comment
Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18
8mi, 1:04:34 Running - General One where my ~~strava~~ buddies logs got me off my tired, overworked ass for a run + my new fav route onto Marriots Way. Though did get slightly lost on way out on MW. It's really changed round Hellesdon too, looks awesome. Lovely evening, felt really good and lots of photo stops. Longest run in like..forever, eek. Split Summary === 1) 1m - 8:23(8:23/m) 101cal 7.16/8.1mph 2) 1m - 8:17(8:17/m) 97cal 7.24/8.43mph 3) 1m - 7:55(7:55/m) 101cal 7.58/9.89mph 4) 1m - 8:00(8:00/m) 102cal 7.51/7.89mph 5) 1m - 7:56(7:56/m) 100cal 7.57/8.58mph 6) 1m - 7:55(7:55/m) 102cal 7.57/8.41mph 7) 1m - 8:00(8:00/m) 102cal 7.5/8.62mph 8) 1m - 8:05(8:05/m) 100cal 7.42/8.72mph 9) 0.01m - 3(9:29/m) 6.33/8.1mph Add a comment	0mi, 28:35 Cross-Training - Strengthening Supersets x 3. Add a comment 3.1mi, 24:28 Running - Treadmill Pre-gym warm up on tready. Add a comment	4.3mi, 39:32 Running - Easy Easy- running between Cam & Will (who was fartleking) - nice chit chat with both. Then a quick, short spurt up to a waiting hubby in car near Porter's Lodge. Split Summary === 1) 1m - 9:33(9:33/m) 103cal 6.29/7.51mph 2) 1m - 9:28(9:28/m) 101cal 6.34/7.56mph 3) 1m - 9:15(9:15/m) 101cal 6.49/7.64mph 4) 0.94m - 8:34(9:05/m) 97cal 6.61/7.6mph 5) 0.34m - 2:42(8:02/m) 34cal 7.48/8.91mph Add a comment	0.1mi, 23:31 Cross-Training - Strengthening Some more gym, long supersets - abs still totalled from Monday. Split Summary === 1) 0.09m - 23:31(4:10:49/m) 6cal 0.24/4.01mph Add a comment 4.3mi, 34:45 Running - General Another one with the Dixon - getting them in before she gets too fast again - 3.8 mi together, then lone up to Sportspark! :0) Same av pace but felt harder this week as we were both knacked and stressed. Split Summary === 1) 1m - 8:31(8:31/m) 103cal 7.04/7.78mph 2) 1m - 8:11(8:11/m) 101cal 7.33/8.41mph 3) 1m - 7:53(7:53/m) 102cal 7.61/8.56mph 4) 0.78m - 5:56(7:36/m) 79cal 7.89/8.62mph 5) 0.52m - 4:14(8:09/m) 50cal 7.36/9.46mph Add a comment	5.3mi, 48:01 Running - Easy Short easy with Cam followed by lone commute home-ankle turn at mile 2..hoping for nothing bad tomorrow, ICE-ing as we speak :0/ Stopped for a bit after ankle turn. The split off at Sportspark and bumped into Matt J, walked for a bit and then run home from Avenues. Split Summary === 1) 1m - 9:03(9:03/m) 102cal 6.63/7.37mph 2) 1m - 12:11(12:11/m) 101cal 4.92/8.52mph 3) 0.75m - 6:42(8:52/m) 77cal 6.76/7.89mph 4) 1m - 8:01(8:01/m) 101cal 7.48/8.54mph 5) 1m - 7:46(7:46/m) 103cal 7.73/8.45mph 6) 0.55m - 4:19(7:49/m) 55cal 7.68/8.97mph Add a comment	-	-
Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25
8.1mi, 1:07:24 Running - General Despite the scary black-blue ankle from Thursday's calamity, a test run that turned into a super sunny Sunday one with no dramas to report..... ...chat stop to my mate, once scientist, Chris the (off-duty) cop! :0) Split Summary === 1) 1m - 8:24(8:24/m) 101cal 7.14/7.85mph 2) 1m - 8:03(8:03/m) 103cal 7.46/8.66mph 3) 1m - 8:24(8:24/m) 103cal 7.14/8.2mph 4) 1m - 8:12(8:12/m) 102cal 7.32/8.31mph 5) 1m - 8:17(8:17/m) 104cal 7.25/8.37mph 6) 1m - 8:29(8:29/m) 103cal 7.08/8.25mph 7) 1m - 8:07(8:07/m) 100cal 7.39/9.75mph 8) 1m - 8:24(8:24/m) 101cal 7.14/8.5mph 9) 0.13m - 1:05(8:32/m) 12cal 7.04/8.2mph Add a comment	3.8mi, 30:00 Running - Treadmill Only had 30 mins - choosing between gym and running on tready....running won! Add a comment	-	0.2mi, 30:06 Cross-Training - Strengthening The gymnasium - 17.5kg barbell and 10kg med ball. Split Summary === 1) 0.04m - 7:21(2:52:02/m) 3cal 0.35/3.42mph 2) 0.01m - 1:15(1:40:22/m) 0.6/3.42mph 3) 0.04m - 9:00(4:01:59/m) 2cal 0.25/3.7mph 4) 0.02m - 1:08(1:01:23/m) 1cal 0.98/3.28mph 5) 0.03m - 5:28(2:46:28/m) 2cal 0.36/3.42mph 6) 0m - 3(/m) 7) 0.01m - 2:56(3:19:35/m) 1cal 0.3/3.21mph 8) 0.01m - 35(1:55:31/m) 0.52/3.05mph 9) 0m - 2:18(/m) 10) 0m - 3(/m) Add a comment 4.1mi, 32:32 Running - General Run before gym - a little bit warm for me! Split Summary === 1) 1m - 8:03(8:03/m) 102cal 7.45/29.66mph 2) 1m - 7:55(7:55/m) 101cal 7.58/8.75mph 3) 1m - 7:53(7:53/m) 101cal 7.6/8.83mph 4) 1m - 7:54(7:54/m) 100cal 7.6/8.97mph 5) 0.11m - 47(7:00/m) 10cal 8.56/8.5mph Add a comment	4.5mi, 37:04 Running - General My sentiment for today, as the great Ferris Bueller said, "Life moves pretty fast. If you don’t stop and look around once in awhile, you could miss it." :0D It really was a gorgeous morning along Marriots Way with viewing and breathing-in-the-air stops. Sock/ankle supprot malfunction in first few minutes, so stopped to fix that for a few mins. Split Summary === 1) 1m - 8:35(8:35/m) 100cal 6.98/8.56mph 2) 1m - 8:13(8:13/m) 101cal 7.31/8.27mph 3) 1m - 8:03(8:03/m) 99cal 7.45/8.83mph 4) 1m - 8:12(8:12/m) 101cal 7.31/9.25mph 5) 0.51m - 4:01(7:55/m) 51cal 7.59/9.04mph Add a comment	2.1mi, 16:30 Running - Commute Commute back home. Split Summary === 1) 1m - 7:56(7:56/m) 105cal 7.56/24mph 2) 1m - 7:34(7:34/m) 104cal 7.92/8.85mph 3) 0.13m - 59(7:18/m) 13cal 8.23/8.5mph Add a comment 0.2mi, 38:21 Cross-Training - Strengthening Last gym probably for 3 weeks... Split Summary === 1) 0.03m - 7:59(4:36:24/m) 2cal 0.22/3.19mph 2) 0.03m - 59(34:13/m) 2cal 1.75/3.38mph 3) 0.03m - 6:07(3:30:45/m) 2cal 0.28/3.36mph 4) 0.03m - 2:01(1:02:34/m) 2cal 0.96/3.36mph 5) 0.02m - 7:12(6:16:26/m) 1cal 0.16/3.28mph 6) 0.04m - 1:13(31:34/m) 2cal 1.9/3.38mph 7) 0.05m - 9:42(3:28:11/m) 3cal 0.29/3.9mph 8) 0m - 45(4:43:44/m) 0.21/3.15mph 9) 0m - 2:23(/m) Add a comment 3mi, 24:43 Running - Commute No-work-hoo-ray-commute-to-gym-this-is-the-life! ;0) Split Summary === 1) 1m - 8:29(8:29/m) 102cal 7.07/8.25mph 2) 1m - 8:08(8:08/m) 101cal 7.38/8.25mph 3) 1m - 8:01(8:01/m) 103cal 7.48/8.93mph 4) 0.01m - 4(7:38/m) 7.85/7.64mph Add a comment	-

Dist	Races	PB	WB	2002	2003	2004	2005	2007	2008	2009	2010	2011	2012	2013	2016
200m	1	37	58.68								37 58.68
800m	1	3:18	58.85								3:18 58.85
3km	1	14:06	62.04								14:06 62.04
5km	15	21:47	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	71.94		38:54 61.47	39:22 60.90									36:08 71.94
5.9mi	1	49:23	58.63			49:23 58.63
10km	12	45:08	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	4	51:32	70.47	59:15 57.61				55:41 62.29		58:00 61.10				51:32 70.47
8.7mi	1	1:10:31	63.18							1:10:31 63.18
10mi	10	1:13:58	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	70.06						1:42:20 62.05			1:33:19 70.06
21km	1	1:54:15	57.55		1:54:15 57.55
13.1mi	21	1:36:28	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	61.63						1:57:26 61.63
14.1mi	1	1:54:32	64.59										1:54:32 64.59
14.6mi	1	1:57:38	65.80											1:57:38 65.80
14.8mi	1	2:28:28	50.36			2:28:28 50.36
15.1mi	1	2:16:12	57.60							2:16:12 57.60
19.7mi	1	3:07:52	55.78								3:07:52 55.78
20mi	2	2:49:54	63.45							2:56:43 59.39				2:49:54 63.45
26.2mi	3	3:41:45	65.72							4:25:04 53.18	4:06:25 57.69		3:41:45 65.72

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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