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AngeM F45

About

Race Times

All Races

Mileage

Training

City of Norwich AC

Races
88
Miles
16622
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	104	0	0	0	0	0	0	0	0	0	0	0	104
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

Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
0mi, 34:25 Cross-Training - Strengthening Last Dirty 30+abs for 2019 - need to go up a barbell for 2020! :0) Add a comment 5.1mi, 39:53 Running - Treadmill Well, that's my 2nd decade of running done & dusted... on the tready.. .with everything kinda, sort of intact! :0D And the accelerometer got it right today! Split Summary === 1) 1m - 8:01(8:01/m) 140/151bpm 75cal 2) 1m - 7:45(7:45/m) 154/158bpm 80cal 3) 1m - 8:04(8:04/m) 158/163bpm 85cal 4) 1m - 7:51(7:51/m) 162/165bpm 84cal 5) 1m - 7:52(7:52/m) 166/170bpm 86cal 6) 0.05m - 21(7:40/m) 169/170bpm 4cal Add a comment	3.1mi, 25:48 Running - General Just not v good at drinking...got out from under the duvet eventually for a short one. Felt ok though!! Split Summary === 1) 1m - 8:30(8:30/m) 136/148bpm 77cal 2) 1m - 8:02(8:02/m) 150/155bpm 81cal 3) 1m - 8:23(8:23/m) 156/161bpm 87cal 4) 0.12m - 54(7:19/m) 153/157bpm 8cal Add a comment	4mi, 33:33 Running - General British weather fooled me - way too many layers tonight + gloves + buff, doh! Split Summary === 1) 1m - 8:49(8:49/m) 139/154bpm 82cal 2) 1m - 8:15(8:15/m) 148/155bpm 82cal 3) 1m - 8:07(8:07/m) 149/154bpm 81cal 4) 1m - 8:17(8:17/m) 152/161bpm 84cal 5) 0.01m - 4(7:14/m) 153/154bpm Add a comment	0mi, 36:53 Cross-Training - Strengthening Gym superset-pilates hybrid. Add a comment 4.4mi, 34:59 Running - Treadmill Tready. Split Summary === 1) 1m - 7:43(7:43/m) 137/149bpm 71cal 2) 1m - 7:40(7:40/m) 153/159bpm 80cal 3) 1m - 7:56(7:56/m) 159/163bpm 85cal 4) 1m - 7:34(7:34/m) 164/167bpm 83cal 5) 0.54m - 4:06(7:35/m) 167/171bpm 46cal Add a comment	-	6mi, 49:52 Running - General Usual Sunday trot about town. Split Summary === 1) 1m - 8:39(8:39/m) 146/161bpm 84cal 2) 1m - 8:07(8:07/m) 156/164bpm 86cal 3) 1m - 8:12(8:12/m) 158/164bpm 87cal 4) 1m - 8:03(8:03/m) 155/163bpm 83cal 5) 1m - 8:11(8:11/m) 156/163bpm 85cal 6) 1m - 8:20(8:20/m) 156/162bpm 86cal 7) 0.04m - 20(8:36/m) 160/161bpm 3cal Add a comment	-
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
5.2mi, 44:10 Running - Steady-State Me & ~~strava~~ disagreed tonight - I didn't feel like it was harder than usual.... Split Summary === 1) 1m - 8:32(8:32/m) 142/163bpm 82cal 2) 1m - 8:21(8:21/m) 155/164bpm 87cal 3) 1m - 8:21(8:21/m) 158/164bpm 89cal 4) 1m - 8:28(8:28/m) 158/164bpm 88cal 5) 1m - 8:27(8:27/m) 161/168bpm 91cal 6) 0.24m - 2:00(8:19/m) 158/168bpm 20cal Add a comment	5mi, 39:33 Running - Treadmill That got a bit "tempo" at the end.... Split Summary === 1) 1m - 7:57(7:57/m) 139/152bpm 73cal 2) 1m - 7:56(7:56/m) 154/159bpm 81cal 3) 1m - 8:00(8:00/m) 161/166bpm 85cal 4) 1m - 7:45(7:45/m) 167/172bpm 86cal 5) 1m - 7:44(7:44/m) 173/177bpm 90cal 6) 0.03m - 12(7:47/m) 176/177bpm 2cal Add a comment	0mi, 26:42 Cross-Training - Pilates Pilates - core and glutes, ouchy. Add a comment 4.1mi, 34:37 Running - General Split Summary === 1) 1m - 8:33(8:33/m) 134/156bpm 75cal 2) 1m - 8:47(8:47/m) 154/161bpm 90cal 3) 1m - 8:04(8:04/m) 150/159bpm 77cal 4) 1m - 8:30(8:30/m) 155/160bpm 88cal 5) 0.09m - 44(8:03/m) 156/159bpm 7cal Add a comment	4.5mi, 39:37 Running - Easy Almost Spring-like, I thought - lovely, slip slidey, off roady, slightly more slowly slowly one. Stopped to chat to a student birder scanning the Broad - "nothing rare but all nice!" Little Egret, Cormorants and loads of Gulls. Split Summary === 1) 1m - 8:47(8:47/m) 142/155bpm 83cal 2) 1m - 9:20(9:20/m) 152/161bpm 94cal 3) 1m - 9:02(9:02/m) 150/158bpm 89cal 4) 1m - 8:38(8:38/m) 151/163bpm 83cal 5) 0.45m - 3:50(8:28/m) 159/166bpm 40cal Add a comment	0mi, 26:05 Cross-Training - Pilates Total bangin' POP Pilates - my hammies said thank you very much! :0) Add a comment 2.8mi, 24:15 Running - Easy To & from Slowbum parkrun for volunteering - we installed new H&S foam balls on the finish funnel spikes! :0D Good turnout on a windy day! Split Summary === 1) 1m - 8:40(8:40/m) 130/149bpm 71cal 2) 1m - 8:35(8:35/m) 139/160bpm 77cal 3) 0.8m - 6:59(8:41/m) 138/156bpm 61cal Add a comment	6.5mi, 54:07 Running - General One of those "I-do-loves-a-run" runs! :0) Should have worn leggings though & the mini-lurgy might be on it's way out... Split Summary === 1) 1m - 8:46(8:46/m) 142/153bpm 83cal 2) 1m - 8:07(8:07/m) 150/161bpm 81cal 3) 1m - 8:12(8:12/m) 155/163bpm 84cal 4) 1m - 8:18(8:18/m) 154/158bpm 84cal 5) 1m - 8:11(8:11/m) 153/162bpm 82cal 6) 1m - 8:16(8:16/m) 150/161bpm 75cal 7) 0.51m - 4:17(8:20/m) 157/161bpm 44cal Add a comment	2.7mi, 24:48 Running - Easy Easy back in the wind from GoodGym. Split Summary === 1) 1m - 9:52(9:52/m) 134/159bpm 85cal 2) 1m - 8:55(8:55/m) 151/161bpm 91cal 3) 0.68m - 6:01(8:52/m) 153/160bpm 62cal Add a comment 4.8mi, 39:14 Running - General UEA to BabyBank Norfolk for GoodGym night - 0.3 miles to go I got lost & ended up running extra, then forgot to stop watch- doh! Thank god I bumped into Bill!!! Split Summary === 1) 1m - 8:42(8:42/m) 141/151bpm 83cal 2) 1m - 8:15(8:15/m) 144/157bpm 77cal 3) 1m - 8:33(8:33/m) 151/165bpm 85cal 4) 1m - 8:11(8:11/m) 151/161bpm 80cal 5) 0.81m - 27:42(34:21/m) 111/162bpm 97cal Add a comment 0mi, 15:45 Cross-Training - Strengthening Gym HIIT supersets x 3 with 15kg barbell - killing 15 minutes beofre setting off for GoodGym. Add a comment
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
-	0mi, 24:55 Cross-Training - Pilates Pilates with Cassie. Add a comment 5.2mi, 43:30 Running - Commute Steady commute home - with no wind & rain...lovely! Split Summary === 1) 1m - 8:25(8:25/m) 134/154bpm 74cal 2) 1m - 8:25(8:25/m) 154/162bpm 87cal 3) 1m - 8:14(8:14/m) 154/162bpm 85cal 4) 1m - 8:17(8:17/m) 156/161bpm 86cal 5) 1m - 8:23(8:23/m) 153/165bpm 81cal 6) 0.21m - 1:46(8:22/m) 156/161bpm 18cal Add a comment	0mi, 24:45 Cross-Training - Pilates More Pilates with Cassie. Add a comment 3mi, 25:33 Running - Commute Thursday steady commute. Split Summary === 1) 1m - 8:32(8:32/m) 138/158bpm 77cal 2) 1m - 8:40(8:40/m) 156/165bpm 91cal 3) 1m - 8:17(8:17/m) 152/165bpm 81cal 4) 0.01m - 4(7:58/m) 155/155bpm Add a comment	3.4mi, 32:04 Running - Easy Not only do I loves a run, I loves a chat too - easy pace with Cam. :0) Split Summary === 1) 1m - 9:35(9:35/m) 140/159bpm 87cal 2) 1m - 9:30(9:30/m) 145/153bpm 89cal 3) 1m - 9:10(9:10/m) 144/155bpm 83cal 4) 0.34m - 3:04(8:59/m) 143/153bpm 27cal 5) 0.1m - 45(7:29/m) 137/147bpm 5cal Add a comment	4mi, 33:14 Running - General Colney Lane parkrun volunteering incorporating Jo & Frank's 250th run + cake & cheese, cell feed at work & then run home. Split Summary === 1) 1m - 8:25(8:25/m) 141/157bpm 77cal 2) 1m - 8:31(8:31/m) 155/163bpm 87cal 3) 1m - 8:06(8:06/m) 158/165bpm 84cal 4) 1m - 8:07(8:07/m) 157/169bpm 82cal 5) 0.01m - 4(7:49/m) 168/168bpm Add a comment	7mi, 57:41 Running - General The night I got splattered by a gritter...proper taters out there. Split Summary === 1) 1m - 8:26(8:26/m) 140/149bpm 78cal 2) 1m - 8:13(8:13/m) 148/163bpm 78cal 3) 1m - 7:56(7:56/m) 154/161bpm 80cal 4) 1m - 8:11(8:11/m) 156/163bpm 83cal 5) 1m - 8:07(8:07/m) 151/162bpm 76cal 6) 1m - 8:22(8:22/m) 159/164bpm 86cal 7) 1m - 8:21(8:21/m) 157/165bpm 84cal 8) 0.01m - 5(8:42/m) 159/159bpm Add a comment	2.8mi, 26:04 Running - Easy GoodGym night - Norwich Foodbank donation sorting - then back home, part with group...great task. Split Summary === 1) 1m - 8:27(8:27/m) 167/184bpm 93cal 2) 1m - 9:36(9:36/m) 144/183bpm 82cal 3) 0.83m - 8:01(9:42/m) 136/158bpm 66cal Add a comment 3.3mi, 27:31 Running - General Run with Ross, where he said, "I've not run since July, let's take it easy.." & ends up with 6 min 42 secs in HR zone 5! 🙄 Split Summary === 1) 1m - 8:39(8:39/m) 144/164bpm 81cal 2) 1m - 8:28(8:28/m) 159/168bpm 88cal 3) 1m - 7:56(7:56/m) 168/176bpm 88cal 4) 0.1m - 50(8:12/m) 166/169bpm 9cal 5) 0.21m - 1:38(7:41/m) 166/173bpm 17cal Add a comment
Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27
0mi, 27:54 Cross-Training - Pilates Pilates - abs and arms. Add a comment 3mi, 24:50 Running - Commute Cold commute, brrrrrrrrrrrr! Split Summary === 1) 1m - 8:25(8:25/m) 147/165bpm 81cal 2) 1m - 8:16(8:16/m) 152/168bpm 82cal 3) 1m - 8:05(8:05/m) 149/159bpm 78cal 4) 0.01m - 4(8:33/m) 155/155bpm Add a comment	4.6mi, 40:10 Running - Hill Work Recce of "Rick and Pete's" Colney Woods loop with Jo & Rich for possible future AWP efforts + 3 x steady Gurney Lane-Colney Lane reps with AWP. Split Summary === 1) 1m - 8:49(8:49/m) 143/163bpm 80cal 2) 1m - 9:30(9:30/m) 148/165bpm 90cal 3) 1m - 8:24(8:24/m) 149/169bpm 78cal 4) 1m - 8:41(8:41/m) 158/171bpm 89cal 5) 0.55m - 4:46(8:36/m) 162/167bpm 51cal Add a comment	-	3.8mi, 35:18 Running - Easy Off road easy with the EI runners - Ross, Cam, Silvia - really nice run. Hello and chat with Mark B on the mixed up hill - don't worry I'll time keep on the 8th! :0) Split Summary === 1) 1m - 9:19(9:19/m) 142/165bpm 84cal 2) 1m - 9:37(9:37/m) 151/166bpm 90cal 3) 1m - 9:22(9:22/m) 146/156bpm 84cal 4) 0.78m - 7:00(8:59/m) 139/153bpm 52cal Add a comment	4.2mi, 36:47 Running - Easy Slowbum volunteering "I'm scannin', scannin' scannin'" + home for a banana & pee + GoodGym mission@ EACH charity on Unthank for donation sorting + back home. Time to eat! Split Summary === 1) 1m - 8:49(8:49/m) 138/161bpm 76cal 2) 1m - 8:47(8:47/m) 135/160bpm 73cal 3) 1m - 8:36(8:36/m) 144/162bpm 79cal 4) 1m - 8:31(8:31/m) 140/160bpm 76cal 5) 0.24m - 2:03(8:22/m) 156/160bpm 20cal Add a comment	6.6mi, 54:17 Running - General Wet start to the Year of the Rat - "Gung Hei Fat Choi" ~~strava~~ buddies - wishing you health, love, happiness, fun and PBs! :0) x Split Summary === 1) 1m - 8:41(8:41/m) 141/158bpm 79cal 2) 1m - 8:26(8:26/m) 155/161bpm 85cal 3) 1m - 8:05(8:05/m) 159/163bpm 83cal 4) 1m - 8:02(8:02/m) 160/165bpm 83cal 5) 1m - 8:04(8:04/m) 160/168bpm 83cal 6) 1m - 8:04(8:04/m) 155/165bpm 78cal 7) 0.61m - 4:57(8:07/m) 156/165bpm 48cal 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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