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Dowse
M35 Worcestershire

Grizzly Bear (43)

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Birmingham Running, Athletics, & Triathlon Club (BRAT) | Malvern Joggers

Races
601
Miles
12251
Miles
58
Miles
1346
Miles
12
WAVA
72.21%
400m
1:09
800m
2:27
1500m
4:52
Mile
5:23
3000m
10:43
5000m
18:46
5k
18:28
5M
30:51
10k
37:54
10M
1:11:15
Half
1:28:08
20M
2:51:55
Mara
3:57:29
20k
40:20
400m
8:00
750m
15:36

About Me
Entered the Two Castles 10k and Godiva Half Marathon in 2007 with the University of Warwick Mixed Hockey Club to raise cash for charity. Really enjoyed it despite being totally broken afterwards and continued to run from then on. I'm not fast but I enjoy it. 2007 - Started running. Did a 10k and a half. 2008 - Good year for running, new PBs for 10k and half and new times for a few other distances. Only just missed 500 mile target. 2009 - PB in every distance run, completed 1st marathon (just!) and smashed the mileage target of 600 miles 2010 - 3 marathons done, handful of pbs and 800 miles 2011 - Dreadful first half, better second half. Some PBs, missed others by seconds. Worst marathon ever! Joined BRAT Club and got a new job that comes with a life. Captained my hockey team to promotion! 2012 - Awesome. Captained hockey team to promotion again! Ran first ultra. PB in every distance. Sub 4hr marathon. Sub 5m 1500m. 2013 - What an odd year. Lost the love so many times, really low mileage and yet somehow managed to bag a good number of PBs. 2014 - Injured. Not injured. Very injured with stress fracture. 2015 - Struggled through London Marathon, trying to lose weight gained when injured. 2016 - cracking year, lost the weight and knocked minutes off. 2017 - dislocated knee in Jan, recovery year Show More...

About Me

Entered the Two Castles 10k and Godiva Half Marathon in 2007 with the University of Warwick Mixed Hockey Club to raise cash for charity. Really enjoyed it despite being totally broken afterwards and continued to run from then on. I'm not fast but I enjoy it.

2007 - Started running. Did a 10k and a half.

2008 - Good year for running, new PBs for 10k and half and new times for a few other distances. Only just missed 500 mile target.

2009 - PB in every distance run, completed 1st marathon (just!) and smashed the mileage target of 600 miles :-)

2010 - 3 marathons done, handful of pbs and 800 miles :-)

2011 - Dreadful first half, better second half. Some PBs, missed others by seconds. Worst marathon ever! Joined BRAT Club and got a new job that comes with a life. Captained my hockey team to promotion!

2012 - Awesome. Captained hockey team to promotion again! Ran first ultra. PB in every distance. Sub 4hr marathon. Sub 5m 1500m.

2013 - What an odd year. Lost the love so many times, really low mileage and yet somehow managed to bag a good number of PBs.

2014 - Injured. Not injured. Very injured with stress fracture.

2015 - Struggled through London Marathon, trying to lose weight gained when injured.

2016 - cracking year, lost the weight and knocked minutes off.

2017 - dislocated knee in Jan, recovery year

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Recent Blogs
Anyone dislocated a knee?	Jan 2017
The Bluffer's Guide To Running	Dec 2016
Swimming is Awesome (Fetch is also Awesome)	Dec 2016
Two Castles - Let down by the organisers	Jun 2016
Passed!!! (Only 20ish years late)	May 2016

My parkrun
No parkrun selected

Recent Training
24th Sep	General	6.3mi	51:53
23rd Sep	General	3.1mi	27:33
17th Sep	General	6.3mi	52:28
13th Sep	General	2.2mi	19:28
11th Sep	General	5.1mi	55:15

12 Month Benchmarks	Run
Mile	6:34
5k	23:55
5mi	38:47
10k	48:02
10mi	2:11:40

Recent Pictures	Show more

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Buddies (22)

Followers (8)

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
400m	1											1:09 63.03							1:09 4:38/mi	63.03
800m	3							2:27 68.78		2:36 64.81	2:35 65.23								2:27 4:56/mi	68.78
1200m	1							4:02 67.49											4:02 5:25/mi	67.49
1500m	31					5:39 61.94	4:59 70.23	4:55 71.18	5:02 69.54	5:09 68.01	4:59 70.38	4:52 72.21	4:56 71.44	4:55 71.93					4:52 5:13/mi	72.21
1mi	4							5:25 69.85			5:32 68.54	5:40 67.08	5:23 70.85						5:23 5:23/mi	70.85
3000m	13					12:21 60.74		11:23 65.90			11:35 64.89	10:53 69.21	10:43 70.52	10:44 70.70					10:43 5:45/mi	70.70
4.2km	1		19:04 56.18																19:04 7:18/mi	56.18
5km	251			21:31 59.72	36:33 35.16	20:35 62.43	19:45 65.06	19:33 65.73	19:47 64.95	21:48 58.95	18:30 69.54	18:28 69.80	18:52 68.54	18:31 70.14	22:21 58.42	26:19 49.95	23:34 56.18	22:59 58.02	18:28 5:57/mi	70.14
3.3mi	2								23:00 59.52										23:00 6:58/mi	59.52
3.5mi	1								24:55 58.43										24:55 7:07/mi	58.43
5mi	43		37:40 55.93	35:23 59.54	34:43 60.68	34:49 60.51	33:38 62.64	33:20 63.20	34:21 61.33	40:01 52.64	30:51 68.32	31:20 67.36			35:53 59.12				30:51 6:10/mi	68.32
5.3mi	2								39:08 57.20										39:08 7:23/mi	57.20
6mi	1							40:54 62.25											40:54 6:49/mi	62.25
10km	111	59:18 44.52	47:07 56.03	44:21 59.53	43:51 60.21	44:17 59.62	42:03 62.78	41:54 63.01	42:20 62.36	45:26 58.11	37:54 69.68	39:07 67.59	38:21 68.94	39:20 67.51		1:00:12 44.44	53:27 50.29	48:10 56.12	37:54 6:06/mi	69.68
7mi	1																	1:10:51 43.28	1:10:51 10:07/mi	43.28
12km	12		1:09:01 46.44	58:00 55.26	54:15 59.08	54:55 58.36	51:46 61.91		52:53 60.61	1:00:18 53.15	56:21 56.88	56:36 56.64	47:15 67.91						47:15 6:20/mi	67.91
7.5mi	2										54:11 59.53	58:11 55.49							54:11 7:13/mi	59.53
9mi	9		1:15:51 51.59		1:10:09 55.78	1:08:57 56.75		1:04:06 61.04	1:12:28 54.00	1:10:46 55.29	1:02:36 62.51	1:27:15 44.88	1:01:23 63.88						1:01:23 6:49/mi	63.88
10mi	5					1:13:33 59.48				1:19:37 54.95	1:11:15 61.40								1:11:15 7:08/mi	61.40
13.1mi	62	2:08:27 45.13	1:49:09 53.11	1:38:17 58.99	1:39:04 58.52	1:40:04 57.94	1:34:04 61.63	1:38:28 58.88	1:42:41 56.46	1:44:49 55.31	1:28:08 65.78	1:28:53 65.24	1:30:54 63.86	1:31:34 63.50					1:28:08 6:44/mi	65.78
14mi	1			2:13:45 46.53															2:13:45 9:33/mi	46.53
15mi	3				2:04:30 53.79					2:11:47 50.82				2:47:37 40.07					2:04:30 8:18/mi	53.79
15.7mi	1			2:28:00 47.50															2:28:00 9:26/mi	47.50
20mi	3				2:51:55 53.03	3:04:01 49.54		2:52:39 52.80											2:51:55 8:36/mi	53.03
26.2mi	8			4:31:58 44.70	4:09:05 48.80	5:31:04 36.72	3:57:29 51.19			4:49:34 41.98									3:57:29 9:04/mi	51.19
30mi	1							5:43:28 41.74											5:43:28 11:27/mi	41.74
40mi	1						7:41:24 44.52												7:41:24 11:32/mi	44.52
50mi	1						10:27:34 42.70												10:27:34 12:33/mi	42.70

2023		Result	WAVA	Distance
24 Sep	Vitality London 10,000	51:49	52.16	10km
23 Sep	Swanley parkrun	27:31	48.46	5km
17 Sep	Worcester City 10K	52:25	51.57	10km
9 Sep	Porthcawl parkrun	26:04	51.16	5km
19 Aug	Worcester parkrun	30:11	44.18	5km
29 Jul	Worcester parkrun	32:04	41.59	5km
22 Jul	Pavilion Gardens parkrun	23:58	55.64	5km
19 Jul	Worcester Pitchcroft 10K SB	48:10	56.12	10km
15 Jul	Tewkesbury parkrun	25:59	51.32	5km
15 Jul	Timberhonger 10k	51:19	52.67	10km
9 Jul	Evesham 10K	50:49	53.19	10km
1 Jul	Dudley parkrun	24:53	53.59	5km
28 Jun	Malvern Joggers 10k	1:01:00	44.31	10km
24 Jun	Hafan Pwllheli parkrun	30:10	44.21	5km
17 Jun	Evesham parkrun	23:24	56.99	5km
10 Jun	Worcester parkrun	26:49	49.73	5km
27 May	Worcester parkrun	23:54	55.80	5km
21 May	Worcester 10k	49:46	54.31	10km
20 May	Arrow Valley parkrun SB	22:59	58.02	5km
13 May	Worcester parkrun	26:02	51.22	5km
7 May	The Crowle 10k	51:03	52.95	10km
6 May	Worcester parkrun	33:38	39.65	5km
15 Apr	Swanley parkrun	26:36	50.13	5km
1 Apr	Worcester Pitchcroft parkrun	23:40	56.35	5km
26 Mar	Rushcliffe 10k	49:29	54.62	10km
19 Mar	Magnificent Eastnor Castle Seven PB	1:10:51	43.28	7mi
11 Mar	Worcester Pitchcroft parkrun	23:04	57.81	5km
5 Mar	Gloucestershire Cross Country League - Round 4 - Over Farm Park	54:48	46.31	9.4km
4 Mar	Worcester parkrun	28:11	47.32	5km
25 Feb	Worcester parkrun	29:55	44.58	5km
18 Feb	Gloucestershire Cross Country League - Round 3 - Pittville Park Cheltenham	59:08	42.45	9.3km
11 Feb	Worcester parkrun	28:09	47.37	5km
4 Feb	Worcester parkrun	30:25	43.53	5km
28 Jan	Worcester parkrun	31:21	42.23	5km
7 Jan	Worcester parkrun	37:57	34.89	5km
2022		Result	WAVA	Distance
25 Dec	Worcester parkrun	30:19	43.67	5km
3 Dec	Worcester Pitchcroft parkrun	25:24	52.12	5km
19 Nov	Worcester parkrun	27:55	47.42	5km
12 Nov	Worcester parkrun	31:12	42.43	5km
5 Nov	Gloucestershire Cross Country League - Round 1 - Cirencester Park	1:03:42	39.18	9.3km
29 Oct	Worcester parkrun	29:11	45.37	5km
15 Oct	Worcester parkrun	27:51	47.54	5km
8 Oct	Milton Keynes parkrun	25:33	51.82	5km
17 Sep	Worcester Pitchcroft parkrun SB	23:34	56.18	5km
11 Sep	The Red Buzzard	1:11:09	37.78	10km
10 Sep	Worcester parkrun	27:04	48.91	5km
4 Sep	Worcester City Runs 10K SB	53:27	50.29	10km
3 Sep	Worcester parkrun	29:01	45.63	5km
20 Aug	Teignmouth Promenade parkrun	29:53	44.30	5km
13 Aug	Worcester parkrun	26:44	49.52	5km
6 Aug	Worcester parkrun	30:03	44.06	5km
30 Jul	Horspath parkrun	26:14	50.47	5km
23 Jul	Worcester parkrun	27:35	48.00	5km
20 Jul	Worcester Pitchcroft 10K	55:51	48.13	10km
3 Jul	Porthcawl 10K	58:07	46.25	10km
22 Jun	Malvern Joggers 10k	1:15:46	35.48	10km
28 May	Worcester Pitchcroft parkrun	27:55	47.42	5km
14 May	Greenwich parkrun	27:57	47.37	5km
7 May	Gedling parkrun	29:14	45.29	5km
30 Apr	Worcester parkrun	29:29	44.90	5km
22 Jan	Worcester parkrun	32:42	40.20	5km
15 Jan	Worcester parkrun	38:00	34.59	5km
1 Jan	Worcester parkrun	29:38	44.36	5km
2021		Result	WAVA	Distance
20 Nov	Worcester parkrun	29:43	44.23	5km
6 Nov	Worcester parkrun	27:09	48.41	5km
30 Oct	Worcester parkrun	27:38	47.57	5km
23 Oct	Worcester parkrun	27:06	48.50	5km
16 Oct	Worcester parkrun	28:13	46.58	5km
9 Oct	Worcester parkrun	31:04	42.31	5km
2 Oct	Worcester parkrun	30:03	43.74	5km
18 Sep	Worcester parkrun	32:01	41.05	5km
5 Sep	Worcester City 10K SB	1:00:12	44.44	10km
14 Aug	Rickmansworth parkrun SB	26:19	49.95	5km
7 Aug	Worcester parkrun	26:53	48.89	5km
31 Jul	Worcester parkrun	28:26	46.23	5km
24 Jul	Worcester parkrun	29:08	45.12	5km
30 Jun	Malvern Joggers 10k	1:09:22	38.56	10km
2020		Result	WAVA	Distance
8 Mar	Great Run Local - Edgbaston	22:24	58.29	5km
7 Mar	Cannon Hill parkrun, Birmingham	22:56	56.94	5km
8 Feb	Cannon Hill parkrun, Birmingham SB	22:21	58.42	5km
2 Feb	Centurion Grand Prix SB	35:53	59.12	5mi
19 Jan	Great Run Local - Edgbaston	23:33	55.15	5km
18 Jan	Worcester Pitchcroft parkrun	24:18	53.45	5km
4 Jan	Cannon Hill parkrun, Birmingham	22:39	57.34	5km
2019		Result	WAVA	Distance
28 Dec	Cannon Hill parkrun, Birmingham	22:36	57.47	5km
25 Dec	Cannon Hill parkrun, Birmingham	23:12	55.98	5km
14 Dec	Cannon Hill parkrun, Birmingham	23:51	54.46	5km
27 Oct	Great Run Local - Edgbaston	23:47	54.61	5km
20 Oct	Great Run Local - Edgbaston	22:57	56.59	5km
19 Oct	Worcester Pitchcroft parkrun	21:52	59.39	5km
12 Oct	Melton Mowbray parkrun	22:22	58.07	5km
5 Oct	Cannon Hill parkrun, Birmingham	23:20	55.66	5km
8 Sep	Stratford's Big 10K	41:25	64.11	10km
1 Sep	Great Run Local - Edgbaston	21:33	60.27	5km
31 Aug	Cannon Hill parkrun, Birmingham	20:55	62.09	5km
29 Aug	BRAT Aquathlon	10:51 / 24:32	0.00	450metres/5km
24 Aug	Conwy parkrun	20:53	62.19	5km
17 Aug	Cannon Hill parkrun, Birmingham	21:39	59.99	5km
10 Aug	Cannon Hill parkrun, Birmingham	21:38	60.04	5km
3 Aug	Worcester Pitchcroft parkrun	24:58	52.02	5km
2 Aug	University of Birmingham Relays - Open 3000m	11:21	66.86	3000m
27 Jul	MK5000 PB Special SB	19:39	66.10	5000m
20 Jul	Cannon Hill parkrun, Birmingham	26:25	49.16	5km
6 Jul	Worcester Pitchcroft parkrun	25:21	51.23	5km
9 Jun	Two Castles Run	41:31	63.96	10km
5 Jun	BRAT/University of Birmingham Open - 3000m SB	10:44	70.70	3000m
1 Jun	Run Fest Run - 5k	35:51	36.23	5km
1 Jun	Run Fest Run - Half Marathon	1:54:13	50.91	13.1mi
26 May	Worcester AC Pitchcroft 10k	41:57	63.30	10km
19 May	Race The Tide - LONG Half Marathon SB	2:47:37	40.07	15mi
18 May	Eden Project parkrun	19:34	66.38	5km
15 May	Worcestershire County Summer Midweek Series Race 1	56:16	47.19	10km
12 May	Crowle Gunpowder Plot 10k	39:52	66.61	10km
11 May	Cannon Hill parkrun, Birmingham	23:51	54.46	5km
8 May	BRAT/University of Birmingham Open - 1500m SB	4:55	71.93	1500m
4 May	Cannon Hill parkrun, Birmingham	19:23	67.00	5km
1 May	DK 10k	40:27	65.65	10km
28 Apr	Shakespeare Half Marathon SB	1:31:34	63.50	13.1mi
22 Apr	Massey Ferguson Tractor 10k	40:50	65.03	10km
21 Apr	Great Run Local - Edgbaston	21:48	59.58	5km
20 Apr	Worcester Pitchcroft parkrun	19:12	67.64	5km
14 Apr	Great Run Local - Edgbaston	20:39	62.89	5km
7 Apr	Wright Hassall Leamington Regency 10k SB	39:20	67.51	10km
30 Mar	Worcester Pitchcroft parkrun SB	18:31	70.14	5km
23 Mar	Midlands Men's 12-Stage Road Relays - Short Leg	19:24	68.14	3.16mi
17 Mar	Reading Half Marathon	1:33:58	61.88	13.1mi
9 Mar	Worcester Pitchcroft parkrun	19:10	67.76	5km
3 Mar	Great Run Local - Edgbaston	24:36	52.80	5km
2 Mar	Worcester Pitchcroft parkrun	18:37	69.76	5km
23 Feb	Milton Keynes parkrun	19:43	65.87	5km
16 Feb	Worcester Pitchcroft parkrun	20:05	64.67	5km
10 Feb	Draycote Water 10k	40:09	66.14	10km
9 Feb	Worcester Pitchcroft parkrun	19:51	65.43	5km
3 Feb	Great Run Local - Edgbaston	20:30	63.08	5km
2 Feb	Cannon Hill parkrun, Birmingham	19:18	67.00	5km
26 Jan	Cannon Hill parkrun, Birmingham	39:21	32.86	5km
26 Jan	Midlands XC Championships - Men	1:01:38	52.14	12km
20 Jan	Great Run Local - Edgbaston	24:17	53.25	5km
19 Jan	Cannon Hill parkrun, Birmingham	19:34	66.09	5km
13 Jan	Great Run Local - Edgbaston	20:33	62.93	5km
6 Jan	Great Run Local - Edgbaston	26:43	48.40	5km
5 Jan	Warwickshire XC Championship (Senior Men)	44:58	58.90	10km
1 Jan	Perry Hall parkrun	19:56	64.87	5km
2018		Result	WAVA	Distance
29 Dec	Worcester parkrun	20:50	62.07	5km
9 Dec	Telford 10K	39:53	66.41	10km
8 Dec	Worcester Pitchcroft parkrun	38:14	33.82	5km
1 Dec	Birmingham XC League D1 (Warley Woods, Host Birm Uni) - 2 of 4	42:37	56.86	5.7mi
25 Nov	Run for Rotary Winter Trio	51:33	51.38	10km
17 Nov	Worcester Pitchcroft parkrun	19:58	64.77	5km
10 Nov	Birmingham XC League D1 (Pittville Park, Cheltenham) - 1 of 4	43:46	60.52	10km
10 Nov	Worcester Pitchcroft parkrun	39:38	32.63	5km
4 Nov	Run Tatton Half Marathon	2:00:19	48.24	13.1mi
3 Nov	Run Tatton 10k	42:06	62.92	10km
20 Oct	Midlands County Athletics Association Cross Country Relays	24:36	63.54	6km
14 Oct	Great Birmingham Run	1:32:55	62.47	13.1mi
13 Oct	Cannon Hill parkrun, Birmingham	30:02	43.06	5km
6 Oct	Cannon Hill parkrun, Birmingham	19:54	64.98	5km
30 Sep	Great Run Local - Edgbaston	21:58	58.87	5km
29 Sep	Cannon Hill parkrun, Birmingham	26:23	49.01	5km
16 Sep	Great Run Local - Edgbaston	21:02	61.48	5km
14 Sep	LandAid Midlands 10k	42:06	62.92	10km
9 Sep	Stratford's Big 10K	41:27	63.90	10km
5 Sep	Warwickshire County AA Open Graded Meetings - 1500m	4:59	70.72	1500m
1 Sep	Cannon Hill parkrun, Birmingham	19:47	65.37	5km
25 Aug	Cannon Hill parkrun, Birmingham	20:03	64.50	5km
19 Aug	Great Run Local - Edgbaston	21:16	60.81	5km
18 Aug	Cannon Hill parkrun, Birmingham	20:30	63.08	5km
14 Aug	Tipton Harriers (BMC) - T&F Open Series 1500m	4:56	71.44	1500m
12 Aug	Great Run Local - Edgbaston	30:10	42.87	5km
11 Aug	MK5000 PB Special SB	19:46	65.42	5000m
4 Aug	British Transplant Games Donor Run	20:09	64.18	5km
1 Aug	Warwickshire County AA Open Graded Meetings - 3000m	11:15	67.17	3000m
28 Jul	Cannon Hill parkrun, Birmingham	25:54	49.93	5km
21 Jul	Brueton parkrun	27:22	47.25	5km
8 Jul	Wythall and Hollywood 5k	19:31	66.26	5km
4 Jul	Warwickshire County AA Open Graded Meetings - Mile PB	5:23	70.85	1mi
17 Jun	ASICS Arden 9 Mile Road Race PB	1:01:23	63.88	9mi
16 Jun	Perry Hall parkrun	23:28	55.11	5km
10 Jun	Two Castles Run	40:26	65.51	10km
6 Jun	Warwickshire County AA Open Graded Meetings - 3000m	10:54	69.33	3000m
27 May	Worcester AC Pitchcroft 10k	39:28	67.11	10km
26 May	Perry Hall parkrun	24:10	53.51	5km
22 May	Tipton Harriers (BMC) - T&F Open Series 3000m PB	10:43	70.52	3000m
19 May	Cannon Hill parkrun, Birmingham SB	18:52	68.54	5km
13 May	Shakespeare Half Marathon SB	1:30:54	63.86	13.1mi
6 May	Great Birmingham 10k	40:06	66.05	10km
2 May	Warwickshire County AA Open Graded Meetings - 3000m	10:51	69.65	3000m
22 Apr	Birchfield Open Meeting (BMC 1500m) SB	4:56	71.44	1500m
15 Apr	Wright Hassall Leamington Regency 10k	39:42	66.72	10km
8 Apr	Paddock Wood Half Marathon	1:30:55	63.84	13.1mi
1 Apr	Massey Ferguson Tractor 10k	39:25	67.20	10km
25 Mar	Great Run Local - Edgbaston	20:18	63.70	5km
25 Mar	Great Run Local - The Vale Birmingham	23:58	53.96	5km
24 Mar	Cannon Hill parkrun, Birmingham	19:20	66.89	5km
17 Mar	Midlands Men's 12-Stage Road Relays - Long Leg	33:51	67.36	8.65km
10 Mar	Cannon Hill parkrun, Birmingham	19:24	66.66	5km
24 Feb	Cannon Hill parkrun, Birmingham	18:54	68.42	5km
18 Feb	Run for Rotary Winter Trio	39:00	67.92	10km
11 Feb	Great Run Local - The Vale Birmingham	21:00	61.58	5km
10 Feb	Birmingham XC League D1 (Aldersley Stadium, Wolverhampton) - 4 of 4	39:06	57.47	5.3mi
3 Feb	Worcester Pitchcroft parkrun	19:28	66.22	5km
27 Jan	Perry Hall parkrun	25:17	50.98	5km
27 Jan	2018 Derby Runner Midlands Cross Country Championships - Wollaton Park	58:00	55.32	12km
20 Jan	Worcester Pitchcroft parkrun	24:30	52.61	5km
14 Jan	Not the Roman IX PB	47:15	67.91	12km
13 Jan	Birmingham XC League D1 (Warley Woods, Host Birm Uni) - 3 of 4	40:00	66.10	10km
7 Jan	Telford 10K SB	38:21	68.94	10km
6 Jan	Warwickshire XC Championship (Senior Men)	40:38	65.07	10km
1 Jan	Wye Valley Runners New Year's Day 10K	40:07	65.91	10km
2017		Result	WAVA	Distance
30 Dec	Cambridge Harriers 7.5-mile XC Race SB	58:11	55.49	7.5mi
23 Dec	Cannon Hill parkrun, Birmingham PB	18:28	69.80	5km
2 Dec	Birmingham XC League Division 1 (Park Hall Country Park, Trentham) - 2 of 4	46:18	57.11	10km
26 Nov	Great Run Local - The Vale Birmingham	25:08	51.29	5km
25 Nov	Sandwell Valley parkrun	19:54	64.77	5km
18 Nov	Greenwich parkrun	19:39	65.60	5km
12 Nov	Great Run Local - The Vale Birmingham	19:45	65.27	5km
11 Nov	Autumn Shakespeare Half SB	1:28:53	65.24	13.1mi
5 Nov	Centurion Grand Prix	31:50	66.30	5mi
4 Nov	Perry Hall parkrun	20:05	64.18	5km
28 Oct	Cannon Hill parkrun, Birmingham	18:53	68.26	5km
22 Oct	Great Run Local - The Vale Birmingham	20:14	63.71	5km
21 Oct	Midlands County Athletics Association Cross Country Relays	25:32	61.05	6km
15 Oct	Great Birmingham Run	1:30:08	64.33	13.1mi
8 Oct	Oxford Half Marathon	1:29:01	65.14	13.1mi
30 Sep	Worcester Pitchcroft parkrun	18:41	68.99	5km
24 Sep	Great Run Local - The Vale Birmingham	20:37	62.52	5km
23 Sep	Midlands Men's 6-Stage Road Relays	22:22	67.89	5.85km
16 Sep	Brueton parkrun	19:12	67.14	5km
13 Sep	LandAid Midlands 10k	40:49	64.78	10km
10 Sep	Stratford's Big 10K	39:12	67.45	10km
9 Sep	Worcester Pitchcroft parkrun	18:41	68.99	5km
6 Sep	Warwickshire County AA Open Graded Meetings - 1500m PB	4:52	72.21	1500m
26 Aug	Triathlon Relays Championship	9:09 / 28:15 / 18:16	0.00	500metres/15km/5km
20 Aug	Royal Parks Series: Hyde Park 10km SB	39:07	67.59	10km
12 Aug	Cannon Hill parkrun, Birmingham	19:24	66.44	5km
9 Aug	Birmingham Rowheath 5k	19:26	66.33	5km
6 Aug	BRAT Birmingham Sprint Distance Triathlon	15:47 / 47:27 / 18:20	0.00	750metres/21km/4.75km
5 Aug	Midlands T&F League Div 3 - 400m PB	1:09	63.03	400m
5 Aug	Midlands T&F League Div 3 - 1500m	5:22	65.48	1500m
29 Jul	Summer Shakespeare 10k	40:46	64.86	10km
22 Jul	Cannon Hill parkrun, Birmingham	20:42	62.27	5km
18 Jul	Tipton Harriers (BMC) - T&F Open Series Mile SB	5:40	67.08	1mi
8 Jul	Cannon Hill parkrun, Birmingham	19:11	67.19	5km
25 Jun	Wythall and Hollywood 10k	40:16	65.66	10km
24 Jun	Brueton parkrun	19:07	67.43	5km
20 Jun	Tipton Harriers (BMC) - T&F Open Series 1500m	5:01	70.05	1500m
18 Jun	ASICS Arden 9 Mile Road Race SB	1:27:15	44.88	9mi
14 Jun	Sphinx AC Summer Five SB	31:20	67.36	5mi
11 Jun	Two Castles Run	39:43	66.57	10km
10 Jun	Perry Hall parkrun	19:33	65.93	5km
7 Jun	Warwickshire County AA Open Graded Meetings - 5000m (Warwickshire Champs) PB	18:46	68.69	5000m
4 Jun	Midlands T&F League Div 3 - 1500m	4:56	71.23	1500m
3 Jun	Brueton parkrun	18:58	67.96	5km
28 May	Asda Foundation Nottingham 10K	39:40	66.65	10km
23 May	Tipton Harriers - Open T&F Series 3000m SB	10:53	69.21	3000m
23 May	Tipton Harriers (BMC) - T&F Open Series 1500m	5:08	68.46	1500m
21 May	Worcester Half Marathon	1:31:29	63.38	13.1mi
14 May	Stratford Triathlon	8:00 / 36:26 / 20:36	0.00	400metres/18km/5km
7 May	Shakespeare Half Marathon	1:32:47	62.50	13.1mi
3 May	DK 10K	39:54	66.26	10km
30 Apr	Great Birmingham 10k	40:02	66.04	10km
29 Apr	Perry Hall parkrun	24:08	53.41	5km
23 Apr	Birchfield Open Meet - 1500m	4:58	70.75	1500m
9 Apr	Tipton Games	4:56	71.23	1500m
8 Apr	Brueton parkrun	19:21	66.61	5km
2 Apr	Wright Hassall Leamington Regency 10k	39:30	66.94	10km
1 Apr	Brueton parkrun	18:57	68.02	5km
25 Mar	Midlands Men's 12-Stage Road Relays - Long Leg	34:37	65.73	8.65km
19 Mar	Coventry Half Marathon	1:34:55	61.09	13.1mi
18 Mar	Cannon Hill parkrun, Birmingham	19:30	66.10	5km
12 Mar	Great Run Local - The Vale Birmingham	21:23	60.28	5km
11 Mar	Spring Shakespeare 10k	40:57	64.57	10km
5 Mar	Warwick Half Marathon	1:45:26	55.00	13.1mi
4 Mar	Cannon Hill parkrun, Birmingham	30:53	41.74	5km
12 Feb	Great Run Local - The Vale Birmingham	23:51	54.05	5km
15 Jan	Not the Roman IX SB	56:36	56.64	12km
14 Jan	Birmingham XC League D1 (Coundon Park, Coventry) - 3 of 4	35:34	65.44	5.5mi
7 Jan	Cannon Hill parkrun, Birmingham	29:30	43.61	5km
7 Jan	Warwickshire XC Championship (Senior Men)	45:42	57.79	10km
1 Jan	Wye Valley Runners New Year's Day 10K	39:54	66.19	10km
2016		Result	WAVA	Distance
27 Dec	Cambridge Harriers 7.5-mile XC Race PB	54:11	59.53	7.5mi
25 Dec	Bromley parkrun	18:49	68.37	5km
24 Dec	Cannon Hill parkrun, Birmingham	18:31	69.47	5km
18 Dec	Great Run Local - The Vale Birmingham	19:42	65.30	5km
11 Dec	Telford 10K PB	37:54	69.68	10km
3 Dec	Birmingham XC League D1 (Sandwell Valley, Tipton) - 2 of 4	40:20	65.48	10km
26 Nov	Cannon Hill parkrun, Birmingham	18:59	67.77	5km
13 Nov	Great Run Local - The Vale Birmingham	18:40	68.92	5km
12 Nov	Autumn Shakespeare Half PB	1:28:08	65.78	13.1mi
6 Nov	Centurion Grand Prix -17 PB	30:51	68.32	5mi
5 Nov	Cannon Hill parkrun, Birmingham	25:54	49.67	5km
29 Oct	Brueton parkrun SB	18:30	69.54	5km
23 Oct	Great Run Local - The Vale Birmingham	18:49	68.37	5km
22 Oct	Midland Counties XC Relays	25:55	60.05	6km
22 Oct	Brueton parkrun	28:04	45.83	5km
16 Oct	Great Birmingham Run	1:32:08	62.92	13.1mi
15 Oct	Brueton parkrun	31:00	41.50	5km
9 Oct	Oxford Half Marathon	1:29:48	64.56	13.1mi
8 Oct	Brueton parkrun	29:38	43.41	5km
2 Oct	Rugby 10 PB	1:11:15	61.40	10mi
1 Oct	Brueton parkrun	19:53	64.70	5km
18 Sep	Bike for St Basils	5:19:02	0.00	50mi
17 Sep	Cannon Hill parkrun, Birmingham	18:37	69.10	5km
11 Sep	Raceways Sprint Triathlon	8:44 / 53:37 / 23:41	0.00	400metres/23.8km/5km
10 Sep	Brueton parkrun	19:11	67.06	5km
4 Sep	Kenilworth Half Marathon	1:34:51	61.12	13.1mi
28 Aug	Daventry Sprint Triathlon	10:24 / 44:17 / 18:37	0.00	400metres/20km/5km
27 Aug	Tipton Harriers (BMC) - T&F Open Series 1500m	5:05	68.99	1500m
27 Aug	Triathlon Relays Championship	9:00 / 26:59 / 18:14	0.00	500metres/15km/5km
24 Aug	Coventry Godiva Harriers - Autumnal 5	31:30	66.91	5mi
21 Aug	Hyde Park 10km	39:12	67.37	10km
20 Aug	Greenwich parkrun	27:42	46.44	5km
17 Aug	MFRC Corporate 5	32:00	65.87	5mi
14 Aug	Draycote Water 10K	39:16	67.26	10km
13 Aug	Kingsbury Water parkrun	26:37	48.33	5km
10 Aug	Birmingham Rowheath 5k	19:12	67.00	5km
7 Aug	BRAT Birmingham Sprint Distance Triathlon	15:36 / 42:01 / 19:01	0.00	750metres/21km/4.75km
6 Aug	Midlands T&F League Div 2 - 1500m SB	4:59	70.38	1500m
4 Aug	BRAT Aquathlon	16:10 / 23:03	0.00	800metres/5km
3 Aug	Warwickshire County AA Open Graded Meetings - 3000m	11:40	64.42	3000m
3 Aug	Warwickshire County AA Open Graded Meetings - 1500m	5:00	70.14	1500m
31 Jul	King of the Mytons - 50km	2:17:29	0.00	50km
30 Jul	Summer Shakespeare 10k	40:52	64.63	10km
27 Jul	Fast and Furious 5k	20:00	64.32	5km
24 Jul	City of Birmingham Triathlon - Sprint	17:10 / 40:20 / 21:37	0.00	0.75km/20km/5km
23 Jul	Brueton parkrun	19:58	64.43	5km
19 Jul	Tipton Harriers (BMC) - T&F Open Series 1500m	5:05	68.99	1500m
17 Jul	Heart of England	2:00:15	0.00	30mi
16 Jul	Brueton parkrun	19:33	65.80	5km
13 Jul	Worcestershire County Midweek Series Race 3 Droitwich	43:32	60.67	10km
7 Jul	BRAT Aquathlon	17:31 / 28:26	0.00	800metres/5km
6 Jul	Warwickshire County AA Open Graded Meetings - 3000m SB	11:35	64.89	3000m
3 Jul	Raceways Summer 10	1:14:27	58.76	10mi
29 Jun	Monty 5k	20:11	63.74	5km
26 Jun	Wythall & Hollywood 10k	41:53	63.06	10km
21 Jun	Tipton Harriers (BMC) - T&F Open Series Mile SB	5:32	68.54	1mi
19 Jun	ASICS Arden 9 Mile Road Race SB	1:02:36	62.51	9mi
18 Jun	Brueton parkrun	19:48	64.97	5km
12 Jun	Two Castles Run	42:37	61.97	10km
8 Jun	Sphinx AC Summer Five	33:26	63.04	5mi
5 Jun	Ramathon	1:39:16	58.40	13.1mi
4 Jun	Brueton parkrun	20:53	61.60	5km
1 Jun	Warwickshire County AA Open Graded Meetings - 1500m	5:08	68.32	1500m
30 May	Vitality London 10,000	40:42	64.89	10km
24 May	Tipton Harriers (BMC) - T&F Open Series 1500m	5:08	68.32	1500m
21 May	Cannon Hill parkrun, Birmingham	19:50	64.86	5km
18 May	Worcestershire County Summer Midweek Series Race 1	47:37	55.46	10km
15 May	Nottingham 10k	43:18	60.99	10km
11 May	Birchfield Harriers Corporate Athletics - 800m SB	2:35	65.23	800m
8 May	Bosworth Half Marathon	1:48:49	53.28	13.1mi
4 May	DK 10K	42:34	62.05	10km
1 May	Great Birmingham 10k	42:29	62.17	10km
30 Apr	Brueton parkrun	30:02	42.83	5km
24 Apr	Shakespeare Half Marathon	1:38:41	58.75	13.1mi
17 Apr	Birchfield Open Meeting (BMC 1500m)	5:16	66.59	1500m
17 Apr	Wright Hassall Leamington Regency 10k	43:49	60.28	10km
9 Apr	Cannon Hill parkrun, Birmingham	20:32	62.65	5km
3 Apr	Warwick Half Marathon	1:39:45	58.12	13.1mi
2 Apr	Brueton parkrun	21:00	61.26	5km
27 Mar	Massey Ferguson Easter 5 Race	37:00	56.97	5mi
20 Mar	Draycote Water 10	1:14:14	58.94	10mi
13 Mar	Florette Fradley 10K	44:24	59.48	10km
12 Mar	Brueton parkrun	30:12	42.60	5km
28 Feb	Coventry Half Marathon	1:44:11	55.65	13.1mi
7 Feb	Centurion Grand Prix -16	37:27	56.28	5mi
17 Jan	Not the Roman IX SB	56:21	56.88	12km
2015		Result	WAVA	Distance
14 Nov	Autumn Shakespeare 10k	45:57	57.45	10km
25 Oct	Draycote Water 10 SB	1:19:37	54.95	10mi
18 Oct	Great Birmingham Run	1:54:37	50.58	13.1mi
29 Aug	Tipton Harriers (BMC) - T&F Open Series 1500m SB	5:09	68.01	1500m
25 Jul	Fountains Abbey parkrun	22:06	58.15	5km
21 Jul	Tipton Harriers (BMC) - T&F Open Series 1500m	5:16	66.50	1500m
11 Jul	Brueton parkrun	22:55	56.08	5km
4 Jul	Birmingham Black Country Half Marathon	1:59:53	48.36	13.1mi
23 Jun	Tipton Harriers (BMC) - T&F Open Series 1500m	5:21	65.46	1500m
21 Jun	ASICS Arden 9 Mile Road Race SB	1:10:46	55.29	9mi
17 Jun	Sphinx AC Summer Five SB	40:01	52.64	5mi
30 May	Brueton parkrun	23:19	55.12	5km
20 May	BMC Regional (Birmingham) - 1500m	5:19	65.87	1500m
13 May	Birchfield Harriers Corporate Athletics - 800m SB	2:36	64.81	800m
12 May	Kingsbury Classic 10k	46:31	56.75	10km
10 May	Bosworth Half Marathon SB	1:44:49	55.31	13.1mi
9 May	Brueton parkrun SB	21:48	58.95	5km
6 May	DK 10K	47:03	56.11	10km
2 May	Brueton parkrun	22:03	58.28	5km
26 Apr	London Marathon SB	4:49:34	41.98	26.2mi
19 Apr	Wright Hassall Leamington Regency 10k SB	45:26	58.11	10km
12 Apr	Worcester Half Marathon	1:45:19	55.05	13.1mi
11 Apr	Brueton parkrun	22:15	57.76	5km
22 Mar	Banbury 15 SB	2:11:47	50.82	15mi
21 Mar	Brueton parkrun	22:42	56.61	5km
15 Mar	Florette Fradley 10k	49:52	52.94	10km
14 Mar	Brueton parkrun	23:37	54.42	5km
1 Mar	Coventry Half Marathon	1:55:51	50.04	13.1mi
28 Feb	Brueton parkrun #240	23:05	55.67	5km
7 Feb	Brueton parkrun	22:26	57.29	5km
18 Jan	Not the Roman IX SB	1:00:18	53.15	12km
17 Jan	Brueton parkrun	24:31	52.41	5km
10 Jan	Brueton parkrun	22:58	55.95	5km
4 Jan	Centurion Grand Prix -15	40:10	52.45	5mi
3 Jan	Brueton parkrun	23:46	54.07	5km
2014		Result	WAVA	Distance
25 Dec	Brueton parkrun	27:43	46.36	5km
27 Aug	Massey Ferguson Corporate 5 Challenge	37:30	56.18	5mi
20 Aug	Coventry Godiva Harriers - Autumnal 5	38:46	54.34	5mi
16 Aug	Brueton parkrun	26:32	48.43	5km
30 Jul	MFRC Summer Handicap Series - Race 4 PB	24:55	58.43	3.5mi
26 Jul	Brueton parkrun	22:31	57.07	5km
13 Jul	Coventry Northbrook 10k	43:40	60.46	10km
5 Jul	Brueton parkrun	21:05	60.95	5km
28 Jun	Brueton parkrun	23:21	55.03	5km
25 Jun	MFRC Summer Handicap Series - Race 3	23:16	58.84	3.3mi
22 Jun	ASICS Arden 9 Mile Road Race SB	1:12:28	54.00	9mi
21 Jun	Brueton parkrun	24:16	52.95	5km
18 Jun	Sphinx AC Summer Five	37:14	56.58	5mi
11 Jun	BMC Regional (Coventry) - 1500m	5:17	66.25	1500m
31 May	Brueton parkrun	22:06	58.14	5km
28 May	MFRC Summer Handicap Series - Race 2 PB	39:08	57.20	5.3mi
21 May	BMC Regional (Coventry) - 1500m SB	5:02	69.54	1500m
10 May	Brueton parkrun SB	19:47	64.95	5km
7 May	DK 10K SB	42:20	62.36	10km
4 May	Worcester Half Marathon SB	1:42:41	56.46	13.1mi
3 May	Brueton parkrun	21:18	60.33	5km
30 Apr	MFRC Summer Handicap Series - Race 1 PB	23:00	59.52	3.3mi
27 Apr	Shakespeare Half Marathon	1:44:40	55.39	13.1mi
26 Apr	Brueton parkrun	21:46	59.04	5km
20 Apr	Massey Ferguson Easter 5 Race SB	34:21	61.33	5mi
6 Apr	Wright Hassall Leamington Regency 10k	44:31	59.30	10km
29 Mar	Brueton parkrun	23:31	54.64	5km
23 Mar	Coventry Half Marathon	2:11:30	44.09	13.1mi
22 Mar	Brueton parkrun	32:36	39.42	5km
8 Feb	Brueton parkrun	31:32	40.75	5km
1 Feb	Brueton parkrun	21:41	59.26	5km
19 Jan	Not the Roman IX SB	52:53	60.61	12km
18 Jan	Brueton parkrun	21:21	60.19	5km
11 Jan	Brueton parkrun	20:04	64.04	5km
5 Jan	Centurion Grand Prix -14	35:46	58.90	5mi
4 Jan	Brueton parkrun	22:53	56.15	5km
2013		Result	WAVA	Distance
29 Dec	Coventry Godiva Harriers New Year 5	34:38	60.83	5mi
28 Dec	Brueton parkrun	22:44	56.52	5km
25 Dec	Brueton parkrun	21:53	58.72	5km
7 Dec	Brueton parkrun	21:14	60.52	5km
3 Nov	Centurion Grand Prix -14	40:49	51.61	5mi
20 Oct	Great Birmingham Run	1:42:20	56.65	13.1mi
21 Sep	The JW Ultra PB	5:43:28	41.74	30mi
15 Sep	Cheltenham Half Marathon	1:41:07	57.33	13.1mi
24 Aug	BMC Regional (Coventry) - 1500m	5:00	70.00	1500m
21 Aug	Coventry Godiva Harriers - Autumnal 5 SB	33:20	63.20	5mi
17 Aug	Brueton parkrun	19:52	64.68	5km
14 Aug	Birmingham Rowheath 5k	20:09	63.77	5km
3 Aug	Brueton parkrun	19:59	64.30	5km
20 Jul	Brueton parkrun	31:49	40.39	5km
20 Jul	Stratford Summer 6 PB	40:54	62.25	6mi
20 Jul	OUAC & BMC Iffley Festival of Miles SB	5:25	69.85	1mi
13 Jul	Brueton parkrun SB	19:33	65.73	5km
6 Jul	UK Corporate Games 10K	43:25	60.81	10km
26 Jun	BRAT Club - Open T&F Series - 1500m SB	4:55	71.18	1500m
23 Jun	ASICS Arden 9 Mile Road Race SB	1:04:06	61.04	9mi
15 Jun	Brueton parkrun	21:22	60.14	5km
12 Jun	BRAT Club - Open T&F Series - 3000m SB	11:23	65.90	3000m
12 Jun	BRAT Club - Open T&F Series - 800m PB	2:27	68.78	800m
9 Jun	Two Castles Run	44:01	59.98	10km
8 Jun	Brueton parkrun	32:03	40.09	5km
1 Jun	Brueton parkrun	20:15	63.46	5km
29 May	BRAT Club - Open T&F Series - 3000m	11:39	64.39	3000m
29 May	BRAT Club - Open T&F Series - 1500m	5:03	69.30	1500m
18 May	Brueton parkrun	19:45	65.06	5km
8 May	BRAT Club - Open T&F Series - 3000m	11:25	65.71	3000m
17 Apr	BRAT Club - Open T&F Series - 1200m PB	4:02	67.49	1200m
7 Apr	Wright Hassall Leamington Regency 10k SB	41:54	63.01	10km
17 Mar	Ashby 20 SB	2:52:39	52.80	20mi
3 Mar	Bath Half SB	1:38:28	58.88	13.1mi
16 Feb	Brueton parkrun	35:13	36.49	5km
2 Feb	Brueton parkrun	20:26	62.89	5km
6 Jan	Centurion Grand Prix -13	34:33	60.97	5mi
2012		Result	WAVA	Distance
30 Dec	Coventry Godiva Harriers New Year 5	40:02	52.62	5mi
29 Dec	Bromley parkrun # 173	21:39	59.35	5km
21 Oct	Great Birmingham Run	1:34:18	61.48	13.1mi
14 Oct	Coventry Half Marathon	1:42:50	56.38	13.1mi
16 Sep	Blythe Valley Business Park Charity Fun Run - 10k	47:47	55.25	10km
2 Sep	Wolverhampton Marathon PB	3:57:29	51.19	26.2mi
22 Aug	Coventry Godiva Harriers - Autumnal 5	34:02	61.90	5mi
19 Aug	ULTRArace.Peaks PB	7:41:24	44.52	40mi
28 Jul	Summer Run Around the Reservoir 1	4:33:00	44.53	26.2mi
25 Jul	BMC Regional (Coventry) - 1500m	5:00	70.00	1500m
15 Jul	Coventry Northbrook 10k SB	42:03	62.78	10km
11 Jul	BRAT Club - Open T&F Series - 1500m SB	4:59	70.23	1500m
8 Jul	Evesham Vale 10K	44:15	59.66	10km
30 Jun	Brueton parkrun	22:22	57.45	5km
16 Jun	Cannon Hill parkrun SB	19:45	65.06	5km
13 Jun	Sphinx AC Summer Five SB	33:38	62.64	5mi
30 May	BRAT Club - Open T&F Series - 1500m	5:11	67.52	1500m
20 May	City Ultra Cardiff PB	10:27:34	42.70	50mi
12 May	Cannon Hill parkrun	19:52	64.68	5km
2 May	DK 10K	42:29	62.14	10km
29 Apr	Shakespeare Half Marathon	1:47:50	53.76	13.1mi
21 Apr	Cannon Hill parkrun	20:38	62.28	5km
15 Apr	Wright Hassall Leamington Regency 10k	42:25	62.24	10km
7 Apr	Brueton parkrun	20:28	62.79	5km
1 Apr	Paddock Wood Half Marathon	1:34:29	61.36	13.1mi
24 Mar	Brueton parkrun	20:08	63.82	5km
11 Mar	Bath Half SB	1:34:04	61.63	13.1mi
21 Jan	Cannon Hill parkrun	20:22	63.09	5km
15 Jan	Not the Roman IX SB	51:46	61.91	12km
8 Jan	Centurion Grand Prix -12	34:20	61.36	5mi
7 Jan	Coventry parkrun	20:35	62.43	5km
2011		Result	WAVA	Distance
11 Dec	Sneyd Striders Xmas Pudding Run SB	1:13:33	59.48	10mi
20 Nov	Coventry 10k Fun Run	42:23	62.29	10km
12 Nov	Cannon Hill parkrun	20:44	61.98	5km
6 Nov	Conductive Education 10K SB	44:17	59.62	10km
23 Oct	Great Birmingham Run	1:41:46	56.97	13.1mi
2 Oct	Coventry Half Marathon	1:44:47	55.33	13.1mi
18 Sep	The Five for Fifty	21:12	60.61	5km
27 Aug	Cannon Hill parkrun SB	20:35	62.43	5km
24 Aug	Coventry Godiva Harriers - Autumnal 5 SB	34:49	60.51	5mi
20 Aug	Cannon Hill parkrun	21:02	61.09	5km
11 Aug	Birmingham Rowheath 5k Series (Race 3)	21:52	58.77	5km
6 Aug	Cannon Hill parkrun	21:09	60.76	5km
14 Jul	Birmingham Rowheath 5k Series (Race 2)	22:03	58.28	5km
13 Jul	BRAT Club - Open T&F Series - 1500m SB	5:39	61.94	1500m
13 Jul	BRAT Club - Open T&F Series - 3000m SB	12:21	60.74	3000m
10 Jul	Evesham Vale 10K	44:59	58.69	10km
2 Jul	Birmingham Black Country Half Marathon	1:50:36	52.42	13.1mi
26 Jun	Sutton Park 10k	46:16	57.06	10km
19 Jun	ASICS Arden 9 Mile Road Race SB	1:08:57	56.75	9mi
18 Jun	Timberhonger 10k	47:22	55.74	10km
14 May	Kenilworth Festival 10km	48:41	54.23	10km
8 May	Shakespeare Half Marathon SB	1:40:04	57.94	13.1mi
1 May	Lichfield Half Marathon	1:46:54	54.23	13.1mi
10 Apr	Brighton Marathon SB	5:31:04	36.72	26.2mi
13 Mar	Ashby 20 SB	3:04:01	49.54	20mi
16 Jan	Not the Roman IX SB	54:55	58.36	12km
2010		Result	WAVA	Distance
24 Oct	Birmingham Half Marathon	1:42:15	56.70	13.1mi
10 Oct	Leicester Marathon	4:25:39	45.76	26.2mi
3 Oct	Bournville Leafy 10K	47:04	56.09	10km
11 Jul	Evesham Vale 10k	46:23	56.92	10km
3 Jul	Birmingham Black Country Half Marathon	1:58:15	49.03	13.1mi
30 Jun	Sphinx AC Summer Five	38:41	54.46	5mi
20 Jun	ASICS Arden 9 Mile Road Race SB	1:10:09	55.78	9mi
6 Jun	Two Castles Run	49:38	53.19	10km
4 Jun	Cotswold Olimpicks 5	34:15	61.51	5mi
23 May	Edinburgh Marathon	4:24:53	45.89	26.2mi
25 Apr	Shakespeare Half Marathon SB	1:39:04	58.52	13.1mi
24 Apr	Coventry parkrun SB	36:33	35.16	5km
18 Apr	Brighton Marathon SB	4:09:05	48.80	26.2mi
11 Apr	Wright Hassall Leamington Regency 10k SB	43:51	60.21	10km
11 Apr	Centurion Grand Prix -10	37:23	56.35	5mi
21 Mar	Ashby 20 PB	2:51:55	53.03	20mi
14 Mar	Banbury 15 PB	2:04:30	53.79	15mi
17 Jan	Not the Roman IX SB	54:15	59.08	12km
3 Jan	Centurion Grand Prix -10 SB	34:43	60.68	5mi
2009		Result	WAVA	Distance
29 Nov	XXVI Firenze Marathon SB	4:31:58	44.70	26.2mi
14 Nov	Seagrave Wolds Challenge PB	2:28:00	47.50	15.7mi
1 Nov	Centurion Grand Prix -10	36:17	58.06	5mi
25 Oct	Coventry Half Marathon SB	1:38:17	58.99	13.1mi
11 Oct	Birmingham Half Marathon	1:45:44	54.83	13.1mi
27 Sep	Run To The Beat	1:48:20	53.52	13.1mi
13 Sep	Robin Hood Half Marathon	1:39:41	58.16	13.1mi
6 Sep	Wolverhampton Half Marathon	1:43:01	56.28	13.1mi
4 Sep	Coventry Autumnal 5	35:53	58.71	5mi
15 Aug	Race The Train PB	2:13:45	46.53	14mi
12 Jul	Evesham Vale 10K	47:51	55.17	10km
28 Jun	Timberhonger 10k	48:40	54.25	10km
25 Jun	Sphinx AC Summer Five	37:45	55.81	5mi
21 Jun	The Farnborough Flier SB	58:00	55.26	12km
11 Jun	Birmingham Rowheath 5k Series (Race 1) SB	21:31	59.72	5km
7 Jun	Two Castles Run SB	44:21	59.53	10km
31 May	Coventry Northbrook 10K	45:47	57.66	10km
29 May	Cotswold Olimpicks 5	32:08	65.56	5mi
10 May	Cobra Classic	47:20	55.77	10km
4 May	Coventry May Day 5 SB	35:23	59.54	5mi
3 May	Centurion GP series Race & Presentation	36:34	57.61	5mi
26 Apr	Shakespeare Half Marathon	1:47:29	53.94	13.1mi
5 Apr	Wright Hassall Leamington Regency 10k	46:48	56.41	10km
5 Apr	Centurion Grand Prix -09	38:40	54.48	5mi
29 Mar	Reading Half Marathon	1:48:06	53.63	13.1mi
15 Mar	Silverstone Half Marathon	1:54:09	50.79	13.1mi
8 Mar	The Friends of Mick'n'Phil Half Marathon	1:56:58	49.57	13.1mi
1 Feb	Centurion Grand Prix -09	39:00	54.02	5mi
4 Jan	Centurion Grand Prix -09	39:20	53.56	5mi
2008		Result	WAVA	Distance
2 Nov	Centurion Grand Prix -09 SB	37:40	55.93	5mi
26 Oct	Birmingham Half Marathon SB	1:49:09	53.11	13.1mi
19 Oct	Cassidy Lady Godiva Half Marathon	1:50:14	52.59	13.1mi
5 Oct	Kenilworth Half Marathon	1:53:27	51.10	13.1mi
14 Sep	Bristol Half Marathon	1:49:38	52.88	13.1mi
7 Sep	Sutton Park 10k SB	47:07	56.03	10km
29 Aug	Coventry Godiva Harriers - Autumnal 5	38:06	55.29	5mi
13 Jul	Evesham Vale 10k	48:35	54.34	10km
22 Jun	ASICS Arden 9 Mile Road Race SB	1:15:51	51.59	9mi
8 Jun	Two Castles Run	49:51	52.96	10km
1 Jun	Coventry Northbrook 10K	51:03	51.71	10km
5 May	BBQ Breakfast Run 10km	55:01	47.99	10km
4 May	Lord Leofric 10km	48:47	54.12	10km
3 May	Black Prince Tom 10K	49:24	53.44	10km
2 May	Peeping Tom Time Trial (4.2km) PB	19:04	56.18	4.2km
27 Apr	The Lady Godiva 5	39:19	53.58	5mi
23 Mar	Philips Accounting Easter 5	42:43	49.32	5mi
9 Mar	Silverstone Half Marathon	1:58:49	48.79	13.1mi
3 Feb	Centurion Grand Prix -08	41:40	50.56	5mi
20 Jan	Not the Roman IX SB	1:09:01	46.44	12km
2007		Result	WAVA	Distance
21 Oct	Coventry Half Marathon SB	2:08:27	45.13	13.1mi
10 Jun	Two Castles Run SB	59:18	44.52	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	12	47	64	44	58	58	65	14	31	0	0	0	392
2022	0	0	0	0	0	0	0	0.1	0.1	0	0	0	0.2
2022	10	2	5	29	20	16	39	45	48	25	44	10	293
2021	0	0	0	0.9	0.4	0	0	0	0	0	0	0	1.3
2021	34	11	16	27	16	43	10	17	0	33	24	9	240
2020	0	0	1	0	0	0	2	0.9	0	0	0.9	1.1	5.8
2020	63	35	63	33	33	17	55	69	79	28	39	13	527
2019	0	0	0	0	0	0	4.5	0.4	0.1	0	0	0	4.9
2019	158	158	136	138	112	41	60	52	35	61	16	20	987
2019	0	0	0	25	0	142	0	0	0	0	0	0	167
2018	0	0	0	0	3.5	0	0	0	0	0.5	0	0	4
2018	163	134	185	167	116	89	124	69	65	125	137	123	1496
2018	0	0	0	24	28	0	13	14	0	45	14	0	137
2017	4	1.2	3.5	0.8	3.4	0	1.6	3	0	0	0	0	17.6
2017	75	10	131	80	128	98	101	150	189	158	196	135	1451
2017	176	27	0	0	11	0	9	28	17	58	30	20	377
2016	0	0	0	5	0	0	0	0	0	0	0	0	5
2016	0	0	0.5	0.5	0	2.1	0.9	4.7	2	0	0.5	4.1	15.3
2016	28	100	63	109	99	138	128	160	101	172	125	140	1363
2016	0	0	14	10	25	29	161	52	198	50	109	0	648
2015	70	24	71	75	68	49	58	23	16	29	46	4	533
2014	94	31	42	72	74	72	30	19	0	0	0	8	443
2013	40	32	56	55	26	100	103	57	65	13	40	65	652
2013	0	0	0	6	0	0	0	0	0	0	0	0	6
2012	111	109	100	100	113	100	100	66	55	50	42	43	990
2011	0	0	0	0.4	0	1.4	1.6	0.4	0	0	0	0	3.8
2011	72	40	53	56	56	68	70	76	76	69	117	108	862
2011	0	0	0	0	0	0	6	0	0	0	0	0	6
2010	0	0	0	0	0	0.5	3.2	1.2	0	0	0	0.1	5
2010	154	58	70	81	76	35	42	56	42	58	57	71	800
2010	0	0	0	4	0	0	0	0	0	0	0	0	4
2009	0	0	0	0	0	0	0	7	0	0	0	0	7
2009	0	0	0	0	0	0.3	0	0	0	0	0	0.1	0.4
2009	25	38	56	58	83	65	30	56	121	74	84	47	737
2008	31	26	40	41	48	52	36	19	66	51	32	22	465
2007	0	0	0	0	0	6	0	0	0	13	0	0	19

Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
-	-	-	-	4.9mi, 52:21 Run - General Split Summary === 1) 0.62mi - 6:10(9:56/mi) 139/158bpm [1381b/mi] 75cal 329/449W 2) 0.62mi - 5:56(9:33/mi) 152/159bpm [1453b/mi] 77cal 300/366W 3) 0.62mi - 6:15(10:04/mi) 164/170bpm [1651b/mi] 85cal 307/353W 4) 0.62mi - 6:20(10:11/mi) 169/175bpm [1721b/mi] 83cal 296/332W 5) 0.62mi - 6:14(10:01/mi) 174/178bpm [1744b/mi] 84cal 305/324W 6) 0.62mi - 6:58(11:13/mi) 177/181bpm [1985b/mi] 98cal 280/416W 7) 0.62mi - 8:48(14:09/mi) 157/182bpm [2222b/mi] 88cal 200/385W 8) 0.52mi - 5:40(10:58/mi) 171/177bpm [1875b/mi] 76cal 294/389W Add a comment	-	3.1mi, 26:04 Run - General Split Summary === 1) 0.62mi - 5:25(8:43/mi) 145/167bpm [1265b/mi] 70cal 348/449W 2) 0.62mi - 5:17(8:31/mi) 173/182bpm [1473b/mi] 79cal 382/477W 3) 0.62mi - 5:17(8:31/mi) 179/187bpm [1524b/mi] 80cal 371/444W 4) 0.62mi - 4:57(7:57/mi) 186/190bpm [1480b/mi] 80cal 376/428W 5) 0.62mi - 4:55(7:54/mi) 190/196bpm [1502b/mi] 81cal 378/415W 6) 0.03mi - 13(6:14/mi) 196/196bpm [1222b/mi] 4cal 422/458W Add a comment
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
-	5.1mi, 55:15 Run - General Split Summary === 1) 0.62mi - 5:49(9:21/mi) 144/161bpm [1347b/mi] 73cal 335/422W 2) 0.62mi - 5:39(9:05/mi) 166/173bpm [1508b/mi] 78cal 338/402W 3) 0.16mi - 3:38(22:34/mi) 139/174bpm [3137b/mi] 33cal 131/361W 4) 0.14mi - 1:00(7:21/mi) 162/174bpm [1190b/mi] 14cal 402/445W 5) 0.16mi - 2:00(12:46/mi) 155/176bpm [1979b/mi] 24cal 263/432W 6) 0.14mi - 1:00(7:09/mi) 166/174bpm [1186b/mi] 15cal 390/428W 7) 0.14mi - 2:00(14:10/mi) 158/180bpm [2240b/mi] 23cal 208/406W 8) 0.14mi - 1:00(7:00/mi) 160/175bpm [1120b/mi] 15cal 366/410W 9) 0.16mi - 1:59(12:34/mi) 165/177bpm [2074b/mi] 27cal 260/393W 10) 0.13mi - 1:01(7:59/mi) 179/183bpm [1429b/mi] 16cal 399/421W 11) 0.14mi - 1:59(14:28/mi) 153/183bpm [2214b/mi] 21cal 203/397W 12) 0.14mi - 1:01(7:17/mi) 167/183bpm [1216b/mi] 15cal 413/474W 13) 0.13mi - 2:00(14:50/mi) 152/184bpm [2254b/mi] 20cal 185/462W 14) 0.14mi - 1:00(7:23/mi) 168/182bpm [1241b/mi] 15cal 414/511W 15) 0.13mi - 1:59(15:46/mi) 154/184bpm [2427b/mi] 20cal 167/511W 16) 0.15mi - 1:01(6:48/mi) 167/183bpm [1136b/mi] 15cal 394/428W 17) 0.14mi - 2:00(13:56/mi) 154/185bpm [2146b/mi] 21cal 181/418W 18) 0.13mi - 1:01(7:36/mi) 171/184bpm [1300b/mi] 15cal 400/468W 19) 0.11mi - 2:00(17:41/mi) 157/186bpm [2776b/mi] 22cal 145/456W 20) 0.14mi - 1:01(7:05/mi) 167/184bpm [1183b/mi] 15cal 419/492W 21) 0.12mi - 2:00(16:16/mi) 154/187bpm [2506b/mi] 20cal 178/477W 22) 0.14mi - 1:00(7:05/mi) 149/187bpm [1056b/mi] 15cal 426/492W 23) 0.62mi - 7:08(11:29/mi) 164/189bpm [1883b/mi] 90cal 258/457W 24) 0.46mi - 5:01(11:00/mi) 169/195bpm [1858b/mi] 62cal 276/361W Add a comment	-	2.2mi, 19:28 Run - General Split Summary === 1) 0.62mi - 5:27(8:46/mi) 85/128bpm [746b/mi] 50cal 295/473W 2) 0.62mi - 4:32(7:18/mi) 88/103bpm [642b/mi] 47cal 400/460W 3) 0.62mi - 5:46(9:17/mi) 109/125bpm [1012b/mi] 57cal 384/480W 4) 0.29mi - 3:42(12:40/mi) 104/112bpm [1318b/mi] 33cal 315/548W Add a comment	-	-	-
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
6.3mi, 52:28 Run - General Split Summary === 1) 0.62mi - 5:18(8:31/mi) 146/164bpm [1244b/mi] 69cal 359/428W 2) 0.62mi - 4:59(8:02/mi) 170/179bpm [1365b/mi] 74cal 396/495W 3) 0.62mi - 5:01(8:04/mi) 177/178bpm [1429b/mi] 76cal 379/412W 4) 0.62mi - 5:05(8:11/mi) 179/183bpm [1464b/mi] 77cal 379/447W 5) 0.62mi - 5:06(8:12/mi) 180/184bpm [1477b/mi] 77cal 378/493W 6) 0.62mi - 5:08(8:16/mi) 181/184bpm [1496b/mi] 78cal 359/390W 7) 0.62mi - 5:19(8:33/mi) 183/185bpm [1565b/mi] 81cal 366/428W 8) 0.62mi - 5:15(8:27/mi) 185/189bpm [1563b/mi] 80cal 360/473W 9) 0.62mi - 5:21(8:37/mi) 187/189bpm [1610b/mi] 82cal 346/362W 10) 0.62mi - 5:10(8:19/mi) 190/194bpm [1581b/mi] 82cal 364/479W 11) 0.11mi - 46(6:55/mi) 193/194bpm [1336b/mi] 13cal 409/465W Add a comment	-	-	-	-	-	3.1mi, 27:33 Run - General Split Summary === 1) 0.62mi - 5:07(8:13/mi) 129/138bpm [1061b/mi] 60cal 377/506W 2) 0.62mi - 5:17(8:30/mi) 164/181bpm [1394b/mi] 75cal 361/430W 3) 0.62mi - 5:29(8:50/mi) 181/185bpm [1597b/mi] 82cal 360/478W 4) 0.62mi - 5:33(8:56/mi) 185/188bpm [1651b/mi] 84cal 356/437W 5) 0.62mi - 6:01(9:41/mi) 184/188bpm [1783b/mi] 89cal 333/498W 6) 0.01mi - 6(8:25/mi) 186/187bpm [1565b/mi] 2cal 503/510W Add a comment
Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30
6.3mi, 51:53 Run - General Split Summary === 1) 0.62mi - 5:01(8:04/mi) 155/170bpm [1251b/mi] 68cal 389/489W 2) 0.62mi - 4:57(7:57/mi) 173/177bpm [1376b/mi] 73cal 383/438W 3) 0.62mi - 4:58(8:00/mi) 180/183bpm [1440b/mi] 77cal 390/440W 4) 0.62mi - 5:02(8:06/mi) 182/185bpm [1474b/mi] 78cal 385/430W 5) 0.62mi - 5:08(8:16/mi) 184/187bpm [1520b/mi] 79cal 377/458W 6) 0.62mi - 5:08(8:15/mi) 188/190bpm [1551b/mi] 81cal 377/561W 7) 0.62mi - 5:03(8:08/mi) 189/191bpm [1537b/mi] 80cal 390/475W 8) 0.62mi - 5:15(8:27/mi) 191/193bpm [1615b/mi] 83cal 385/433W 9) 0.62mi - 5:13(8:24/mi) 192/194bpm [1612b/mi] 83cal 377/427W 10) 0.62mi - 5:24(8:41/mi) 195/197bpm [1693b/mi] 86cal 363/419W 11) 0.11mi - 45(6:55/mi) 198/201bpm [1371b/mi] 12cal 391/519W Add a comment	-	-	-	-	-	-

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