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CT F50

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Race Times

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Mileage

Training

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Dagenham 88 Runners, Defra AC

Races
373
Miles
11889
Miles
2
WAVA
81.34%
Mile
6:28
5k
20:45
5M
34:07
10k
42:37
10M
1:10:06
Half
1:33:28
20M
2:29:31
Mara
3:14:26
400m
6:39

Current Status

Getting back to it after a long period of injury

Planned Races

28 Apr 19	London Marathon
19 May 19	Bognor Prom 10k

Groups

This user is a member of Conquercise Game, Essex/East London Runners, Fetch Goths, Fetch Social Runs, Fetchpoint 2016 runners, Garmin 205/305 Owners Club, Garmin Forerunners, GPS Users, Iphones, Single Fetchies, Swimmers, VLM Runners, World Marathon Majors

2019 Targets

RUN
1000

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Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	Dagenham 88 Runners Magic Mile1mi	6:28	6:28	75.14	3	6:34			6:28		6:30
2.3mi	LBH Bridges Relay2.3mi	15:50	6:53	74.47	1				15:50
2.4mi	The Three Bridges Handicap Race2.4mi	15:32	6:28	77.29	2	16:08	15:32
4.3km	Poppy Run, Millwall Park4.3km	18:41	7:00	75.36	1			18:41
2.8mi	Civil Service Road Relays2.8mi	19:39	7:01	74.01	1	19:39
5km	Barking Park 5k5km	20:45	6:41	77.77	223	21:34	20:45		21:24	21:10	22:05	21:08	21:24	21:49	22:42
4mi	Sister Act - The Nuns Run4mi	36:30	9:08	54.85	1
8km	English National XC Championships (Ladies)8km	37:10	7:29	70.90	2	41:37		37:10
5mi	Skyline 120 Braintree 55mi	34:07	6:49	77.69	26	36:14	34:22	34:07	34:52	35:12		36:57	35:15	35:10
5.8mi	Spitfire Scramble (24-hour multi-terrain race)5.8mi	3:07:37	32:21	16.89	1					3:07:37
10km	London Pride Run 10k10km	42:37	6:52	77.61	28	44:03	42:37		44:50	43:59	45:51	51:30	45:30	47:28
10mi	Great Baddow 1010mi	1:10:06	7:01	77.55	16	1:13:00		1:10:06	1:13:10			1:15:16	1:21:48	1:13:48
13.1mi	Silverstone Half Marathon13.1mi	1:33:28	7:08	77.07	23	1:34:59	1:33:57	1:33:28	1:36:14	1:35:43		1:39:20	1:36:32		1:42:57
15mi	Benfleet 1515mi	2:02:21	8:09	65.99	2										2:10:27
20mi	Essex 20 (Incorporating Essex champs)20mi	2:29:31	7:29	76.13	8			2:29:31		2:33:17			2:37:09		2:45:56
26.2mi	Amsterdam Marathon26.2mi	3:14:26	7:25	79.18	17	3:21:05	3:14:26	3:14:35	3:20:24	3:23:46		3:39:15

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	76	95	77	0	0	0	0	0	0	0	0	0	248
2018	172	179	60	6	75	38	100	50	27	68	73	101	950
2017	129	107	118	139	21	84	126	123	142	119	108	164	1380
2016	112	102	79	22	89	83	116	169	115	152	129	136	1303
2015	120	57	39	60	75	94	44	0	0	5	45	91	629
2014	165	158	183	84	12	26	85	118	65	92	79	113	1179
2014	0	0	0	0	0	0	0	1.4	0	0	0	0	1.4
2013	128	161	205	103	121	150	89	136	16	41	92	121	1362
2012	184	163	176	126	58	15	37	39	47	54	64	74	1037
2011	59	147	170	102	138	112	130	165	160	96	116	104	1499
2011	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2010	156	166	96	124	97	91	93	104	144	181	154	83	1490
2009	0	0	0	0	116	89	10	111	106	155	150	74	811

Sat 23rd Feb Feb 23	Sun 24th Feb Feb 24	Mon 25th Feb Feb 25	Tue 26th Feb Feb 26	Wed 27th Feb Feb 27	Thu 28th Feb Feb 28	Fri 1st Mar Mar 1
3.1mi, 22:47 Running - parkrun Brockwell parkrun Foggy Post Club AC so felt tired. Battery was completely flat on my Garmin. Felt pretty rubbish so I was surprised I got a course PB by 27 seconds 103/439 7/159 1FV50/7 Add a comment 1mi, 10:00 Running - General Brixton tube to Brockwell Park back - to and from parkrun Add a comment	6.3mi, 54:45 Running - Steady-State ECP & Beam Valley Beautiful sunny and warm day. Tired after weekend out and about and lacking time to do a longer run. Fell over in the country park trying to avoid a dog on an extendable lead. Luckily only grazed my hand. Split Summary === 1) 6.33m - 54:45(8:39/m) 735cal Add a comment	0mi, 45:00 Cross-Training - Body Pump QMSC - Pump Add a comment 0mi, 45:00 Cross-Training - Exercise Class QMSC - TBC Add a comment	7.3mi, 1:01:16 Running - Intervals Dagenham Rd, RGR, Hornchurch Rd, Abbs Cross Ln, Warren Drive, Upper Rainham Rd, RGR, Dagenham Rd Mild. Intervals 10 mins WU; 6x6 mins + 2 mins recov. Hadn't felt like going out at all but very glad I did. Felt quite good to do a session. Split Summary === 1) 1.1m - 10:02(9:09/m) 128cal 6.56/8.64mph 2) 0.77m - 6:06(7:57/m) 91cal 7.55/10.05mph 3) 0.2m - 1:52(9:34/m) 24cal 6.27/10.6mph 4) 0.72m - 6:07(8:31/m) 86cal 7.04/9.39mph 5) 0.2m - 1:53(9:16/m) 25cal 6.48/8.11mph 6) 0.75m - 6:04(8:03/m) 93cal 7.45/12.58mph 7) 0.22m - 1:56(8:47/m) 27cal 6.83/7.97mph 8) 0.75m - 6:07(8:08/m) 92cal 7.38/9.44mph 9) 0.2m - 1:54(9:20/m) 24cal 6.43/7.55mph 10) 0.77m - 6:08(7:58/m) 91cal 7.54/10.03mph 11) 0.22m - 1:52(8:31/m) 25cal 7.04/7.62mph 12) 0.76m - 6:06(8:05/m) 90cal 7.42/9.26mph 13) 0.6m - 5:08(8:32/m) 72cal 7.02/8.48mph Add a comment 0.5mi, 4:49 Running - Easy Dentist to home Split Summary === 1) 0.54m - 4:49(8:57/m) 60cal 6.7/7.87mph Add a comment 0.5mi, 4:26 Running - Easy Home to dentist Split Summary === 1) 0.51m - 4:26(8:45/m) 55cal 6.86/8.76mph Add a comment	-	-	3.3mi, 29:07 Running - Easy 1 x Chase (clockwise) Easy run Split Summary === 1) 3.26m - 29:07(8:55/m) 384cal 6.72/9.15mph Add a comment
Sat 2nd Mar Mar 2	Sun 3rd Mar Mar 3	Mon 4th Mar Mar 4	Tue 5th Mar Mar 5	Wed 6th Mar Mar 6	Thu 7th Mar Mar 7	Fri 8th Mar Mar 8
3.2mi, 24:01 Running - parkrun Harrow Lodge parkrun Mild, grey, damp. Was aiming to take it very slowly today as have a 20 mile race tomorrow but got caught up in it and went faster. I think I need to go to a different parkrun if I want to take it slowly. My regret it tomorrow if my legs are tired - oh well. Split Summary === 1) 3.15m - 24:01(7:38/m) 370cal 7.87/10.34mph Add a comment 2mi, 18:00 Running - Easy Harrow Lodge parkrun to home Split Summary === 1) 2.04m - 18:00(8:50/m) 238cal 6.79/8.18mph Add a comment 1.7mi, 14:59 Running - Easy Home to Harrow Lodge parkrun Split Summary === 1) 1.7m - 14:59(8:47/m) 198cal 6.82/8.6mph Add a comment	20mi, 2:45:55 Running - Race Essex 20 New Essex 20 course. 3 laps with gentle hills. Mild but with a strong wind, some drizzle and overcast Took it steady but found it very hard. Even found the first lap hard - think I was better on lap 2 but pretty tired towards the end. 18 miles onwards was horrible - uphill and into the wind. I was thinking that I never want to run long again - its just not fun. My ankles and feet actually held out pretty well. I could feel my left achilles in the final stages and my right forefoot. Glad to have got it over. Can't imagine running an extra 6 miles for the marathon. Split Summary === 1) 20.03m - 2:45:55(8:17/m) 2389cal 7.24/10.62mph Add a comment	0mi, Cross-Training - Body Pump QMSC - Pump various Add a comment 0mi, 45:00 Cross-Training - Exercise Class QMSC - TBC Add a comment	2.7mi, 23:06 Running - Easy To Boxoll Rd post office & back Easy run to pick up package - legs still recovering from Sunday. Split Summary === 1) 2.67m - 23:06(8:38/m) 307cal 6.94/9.38mph Add a comment	3.8mi, 31:47 Running - General BSE -Beetons Way loop Started off as an easy paced run - but pushed myself as there was another runner who was trying to overtake me so I put on a spurt to keep in front! Split Summary === 1) 3.76m - 31:47(8:27/m) 443cal 7.1/9.58mph Add a comment	0.5mi, 4:46 Running - Easy BSE Sports Centre to home Split Summary === 1) 0.46m - 4:46(10:24/m) 55cal 5.76/18.13mph Add a comment 0mi, 1:00:00 Cross-Training - Body Balance BSE Sports Centre Add a comment 0mi, 1:00:00 Cross-Training - Spinning BSE Sports Centre - RPM Add a comment 0.5mi, 4:23 Running - Easy Home to BSE Sports Centre Split Summary === 1) 0.42m - 4:20(10:18/m) 48cal 5.82/9.04mph Add a comment	-
Sat 9th Mar Mar 9	Sun 10th Mar Mar 10	Mon 11th Mar Mar 11	Tue 12th Mar Mar 12	Wed 13th Mar Mar 13	Thu 14th Mar Mar 14	Fri 15th Mar Mar 15
1.7mi, 15:58 Running - Easy Harrow Lodge parkrun to home with Ray Split Summary === 1) 1.66m - 15:58(9:36/m) 193cal 6.25/8.24mph Add a comment 3.1mi, 24:18 Running - parkrun Harrow Lodge parkrun Pretty disappointing time - just seem to be getting slower. Went over with Ray today for the first time. Conditions underfoot weren't too bad - it had been raining over the past couple of days but it wasn't really muddy. Last mile was over 8 minutes - pretty poor. 35/190 5/75 1FV50/13 Split Summary === 1) 3.12m - 24:18(7:48/m) 367cal 7.7/9.84mph Add a comment 1.6mi, 13:51 Running - Easy Home to Harrow Lodge parkrun with Ray Split Summary === 1) 1.55m - 13:51(8:56/m) 180cal 6.71/7.82mph Add a comment	7.6mi, 1:08:32 Running - Medium Long Run ECP, Rainham Rd, Wood Ln, South End Rd, Abbs X Ln, Hornchruch Rd, RGR, Rainham Rd N Tired after a late night clubbing with Ray. Very windy and cold. Just not feeling it. No point in trying to go further. Split Summary === 1) 7.59m - 1:08:32(9:02/m) 900cal 6.65/10.33mph Add a comment	0mi, 45:00 Cross-Training - Body Pump QMSC - BP Various Add a comment 0mi, 45:00 Cross-Training - Exercise Class QMSC - TBC Add a comment	6.5mi, 53:39 Running - Fartleks 2 x Chase A/C 10 mins WU; 2 x 4/3/2/1 + 90 secs recov + 4/3 Cold and windy. Feet & ankles felt ok Split Summary === 1) 1.1m - 10:01(9:06/m) 129cal 6.6/8.9mph 2) 0.52m - 4:11(8:04/m) 61cal 7.43/8.9mph 3) 0.15m - 1:20(8:47/m) 18cal 6.83/7.64mph 4) 0.4m - 3:10(8:00/m) 46cal 7.49/8.59mph 5) 0.14m - 1:19(9:14/m) 17cal 6.5/7.08mph 6) 0.28m - 2:07(7:37/m) 32cal 7.89/9.01mph 7) 0.16m - 1:25(9:03/m) 19cal 6.63/7.84mph 8) 0.14m - 1:03(7:44/m) 15cal 7.76/8.25mph 9) 0.17m - 1:28(8:41/m) 20cal 6.91/8.42mph 10) 0.54m - 4:11(7:41/m) 65cal 7.8/8.79mph 11) 0.15m - 1:16(8:38/m) 18cal 6.95/8.65mph 12) 0.41m - 3:09(7:42/m) 47cal 7.79/9.24mph 13) 0.16m - 1:21(8:27/m) 19cal 7.1/9.08mph 14) 0.28m - 2:07(7:28/m) 33cal 8.04/9.19mph 15) 0.15m - 1:24(9:17/m) 18cal 6.46/8.3mph 16) 0.14m - 1:05(7:51/m) 16cal 7.64/8.78mph 17) 0.16m - 1:24(8:42/m) 19cal 6.9/7.72mph 18) 0.51m - 4:09(8:08/m) 60cal 7.38/8.4mph 19) 0.16m - 1:23(8:44/m) 19cal 6.86/9.55mph 20) 0.39m - 3:04(7:47/m) 46cal 7.7/8.36mph 21) 0.35m - 3:03(8:48/m) 42cal 6.82/8.64mph Add a comment	-	-	-
Sat 16th Mar Mar 16	Sun 17th Mar Mar 17	Mon 18th Mar Mar 18	Tue 19th Mar Mar 19	Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22
3.1mi, 23:04 Running - parkrun Finsbury parkrun Overcast, chilly & very windy. Undulating. After going out last night with Ray so limited sleep and a bit fragile. 3 secs slower than last time I did the course. Fairly pleased in the circumstances. Don't think I found it quite as hard as last time. 111/472 10/174 1FV50/13 Split Summary === 1) 3.05m - 23:04(7:34/m) 358cal 7.93/10.54mph Add a comment	3mi, 26:07 Running - Easy Home to Boxall Road post collection office & back Post Brentwood Half so feeling a bit knackered. Hail at the end. Split Summary === 1) 3.01m - 26:07(8:40/m) 346cal 6.92/8.25mph Add a comment 13.1mi, 1:42:57 Running - Race Brentwood Half Marathon Mostly sunny, sometimes overcast, chilly and windy day. Took it at a fairly steady and comfortable pace. 4 mins slower than last time I did Brentwood but pleased to have got it done anyway. Think l dealt with the hills not too badly. Felt like I was keeping my strength towards the end and overtaking quite a lot of people. Club Champs race. Split Summary === 1) 13.1m - 1:42:58(7:51/m) 1559cal 7.63/10.77mph Add a comment	-	-	-	-	-

CT F50

Current Status

Planned Races

Groups

2019 Targets

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2019

2018

2017

2016

2015

2014

2013

2012

2011

2010

2009

2008

2007

2006

2005

2004

1992

1990

1989

2019	Date	Result	WAVA
Brentwood Half Marathon	17 Mar	1:42:57	76.20%
Finsbury parkrun	16 Mar	23:04	76.46%
Harrow Lodge parkrun	9 Mar	24:19	72.53%
Essex 20	3 Mar	2:45:56	74.99%
Harrow Lodge parkrun	2 Mar	24:01	73.43%
Brockwell parkrun, Herne Hill	23 Feb	22:47	77.41%
Raphael parkrun	9 Feb	22:51	77.18%
Harrow Lodge parkrun	2 Feb	24:08	73.08%
Northampton parkrun	26 Jan	22:42	77.69%
Benfleet 15	20 Jan	2:10:27	68.86%
Bury St Edmunds parkrun	12 Jan	23:11	76.07%
Raphael parkrun	1 Jan	23:11	76.07%
Harrow Lodge parkrun	1 Jan	23:55	73.74%
2018	Date	Result	WAVA
Brockwell parkrun, Herne Hill	29 Dec	23:48	74.10%
Bury St Edmunds parkrun	25 Dec	24:15	72.73%
Harrow Lodge parkrun	22 Dec	24:12	72.88%
Bury St Edmunds parkrun	15 Dec	23:40	74.52%
Harrow Lodge parkrun	8 Dec	24:26	72.18%
Oxford parkrun	1 Dec	23:53	73.84%
Bury St Edmunds parkrun	17 Nov	23:09	76.18%
Bury St Edmunds parkrun	10 Nov	23:40	74.52%
Harrow Lodge parkrun	3 Nov	23:16	75.80%
Harrow Lodge parkrun	27 Oct	23:38	74.62%
Bury St Edmunds parkrun	20 Oct	23:43	74.36%
Harrow Lodge parkrun	13 Oct	23:15	75.85%
Barking parkrun	22 Sep	22:36	77.03%
Bury St Edmunds parkrun	15 Sep	23:17	74.77%
Haverhill parkrun	18 Aug	22:10	78.54%
Hazelwood parkrun	11 Aug	22:10	78.54%
Bury St Edmunds parkrun	4 Aug	22:50	76.25%
Montsouris parkrun	7 Jul	22:48	76.36%
Brockwell parkrun, Herne Hill	30 Jun	23:13	74.99%
Horndon-on-the-hill 10k Road race	24 Jun	48:13	74.00%
Harrow Lodge parkrun	23 Jun	23:21	74.56%
Clare Castle parkrun	16 Jun	22:54	76.02%
Wimpole Estate parkrun	26 May	24:03	72.39%
Mile End parkrun	19 May	22:39	76.86%
CSAA 10K	16 May	47:28	75.17%
Bury St Edmunds parkrun	12 May	23:32	73.98%
WRC May Day 10	7 May	1:22:25	70.91%
Victoria Dock parkrun	5 May	21:55	79.44%
Harrow Lodge parkrun	17 Mar	23:52	72.95%
Tarpley 10	25 Feb	1:13:48	79.19%
Brandon Country Park parkrun	24 Feb	22:00	79.14%
Roding Valley parkrun	17 Feb	22:00	79.14%
Chingford League - Victoria Park	17 Feb	35:10	81.03%
Cambridge parkrun	10 Feb	22:17	78.13%
Barking parkrun	3 Feb	21:49	79.80%
Bury St Edmunds parkrun	27 Jan	23:09	75.20%
Benfleet 15	21 Jan		0.00%
Bury St Edmunds parkrun	20 Jan	22:34	77.15%
King's Forest 10k	7 Jan	48:53	72.99%
Bury St Edmunds parkrun	6 Jan	23:09	75.20%
Bexley parkrun	1 Jan	24:02	72.44%
Greenwich parkrun	1 Jan	23:13	74.99%
2017	Date	Result	WAVA
SE Essex XC, Hadleigh Park	31 Dec	37:35	65.20%
Ilford AC 10 XC	30 Dec	1:21:48	71.45%
Bury St Edmunds parkrun	25 Dec	22:52	76.14%
Bury St Edmunds parkrun	23 Dec	43:02	40.46%
Harrow Lodge parkrun	16 Dec	22:54	76.02%
Bushy parkrun	9 Dec	21:54	79.50%
Chase the Moon 10k, Olympic Park	6 Dec	45:37	78.22%
Bury St Edmunds parkrun	2 Dec	22:42	76.69%
Hoblingwell parkrun	25 Nov	23:08	75.26%
Raphael parkrun	18 Nov	21:36	80.60%
Bury St Edmunds parkrun	11 Nov	22:30	77.38%
Burgess parkrun	4 Nov	22:03	78.96%
Bury St Edmunds parkrun	28 Oct	22:00	79.14%
Bury St Edmunds parkrun	21 Oct	22:46	76.47%
Harrow Lodge parkrun	14 Oct	22:23	77.78%
Harrow Lodge parkrun	7 Oct		0.00%
Bury St Edmunds parkrun	30 Sep	22:36	77.03%
Pleshey Half Marathon	24 Sep	1:36:32	79.21%
Barking parkrun	16 Sep	21:24	80.32%
Bury St Edmunds parkrun	9 Sep	21:51	78.67%
Bury St Edmunds parkrun	26 Aug	21:40	79.34%
Harrow Lodge parkrun	12 Aug	22:44	75.61%
Raphael parkrun	5 Aug	21:26	80.20%
Crosby parkrun	29 Jul	21:42	79.21%
Bury St Edmunds parkrun	22 Jul	22:28	76.51%
Bury St Edmunds parkrun	1 Jul	22:27	76.57%
Harrow Lodge parkrun	24 Jun	23:18	73.77%
Cannon Hill parkrun, Birmingham	17 Jun	23:12	74.09%
Barking parkrun	10 Jun	22:58	74.84%
Warsaw Paraga parkrun	20 May	22:02	78.02%
Great Notley parkrun	29 Apr	22:00	78.13%
Harrow Lodge parkrun	22 Apr	22:02	78.02%
Bury St Edmunds parkrun	8 Apr	22:00	78.13%
Braintree 5	2 Apr	35:15	79.81%
Harrow Lodge parkrun	1 Apr	22:26	76.62%
CSAA 10K	29 Mar	45:30	77.43%
Bury St Edmunds parkrun	25 Mar	21:41	79.27%
Brentwood Half Marathon	19 Mar	1:38:49	77.38%
Harrow Lodge parkrun	18 Mar	22:57	74.90%
Bury St Edmunds parkrun	11 Mar	22:22	76.85%
Harrow Lodge parkrun	4 Mar	23:03	74.57%
Tarpley 20	26 Feb	2:37:09	77.13%
Bury St Edmunds parkrun	18 Feb	22:27	76.57%
Harrow Lodge parkrun	11 Feb	23:07	74.36%
Bury St Edmunds parkrun	4 Feb	21:45	79.03%
SEAA XC Champs - Parliament Hill	28 Jan	38:27	72.75%
Raphael parkrun	21 Jan	21:33	79.76%
Bury St Edmunds parkrun	14 Jan	21:50	78.73%
Hampstead Heath parkrun	7 Jan	23:31	73.09%
Grovelands parkrun, Enfield	1 Jan	22:49	75.34%
Oak Hill parkrun	1 Jan	22:41	75.78%
2016	Date	Result	WAVA
Harrow Lodge parkrun	31 Dec	22:41	75.78%
Ilford AC 10 XC	27 Dec	1:16:59	74.96%
Bury St Edmunds parkrun	25 Dec	22:25	76.68%
Bury St Edmunds parkrun	17 Dec	22:09	77.60%
Valentines parkrun	3 Dec	21:59	78.19%
Harrow Lodge parkrun	26 Nov	22:22	76.85%
Pymmes parkrun	19 Nov	22:01	78.07%
Bury St Edmunds parkrun	12 Nov	22:09	77.60%
parkrun Krakow	5 Nov	21:08	81.34%
Barking parkrun	29 Oct	21:40	79.34%
Bury St Edmunds parkrun	22 Oct	22:17	77.14%
Cabbage Patch 10	16 Oct	1:15:16	76.67%
Civil Service Cross Country Championships (Women's Race)	12 Oct	31:46	67.93%
Raphael parkrun	1 Oct	21:28	80.07%
Bury St Edmunds parkrun	24 Sep	21:46	77.98%
Harrow Lodge parkrun	17 Sep	22:00	77.16%
King's Forest Trail Marathon	10 Sep	3:39:15	74.32%
Bedfont Lakes parkrun	3 Sep	22:20	76.00%
Mildenhall Aquathlon	27 Aug	10:56 / 51:27	0.00%
Bury St Edmunds parkrun	27 Aug	21:55	77.45%
Harrow Lodge parkrun	20 Aug	22:43	74.72%
Southwark parkrun	6 Aug	22:00	77.16%
Bury St Edmunds parkrun	30 Jul	22:33	75.27%
Brentwood parkrun	16 Jul	24:05	70.48%
Success After Stroke Sudbury 10k	10 Jul	51:30	67.55%
Bury St Edmunds parkrun	9 Jul	22:44	74.67%
Brandon Country Park parkrun	25 Jun	23:11	73.22%
Bury friday 5	24 Jun	36:57	75.19%
Fulham Palace parkrun	11 Jun	22:10	76.58%
Harrow Lodge parkrun	4 Jun	22:56	74.02%
Bury St Edmunds parkrun	28 May	23:00	73.80%
Bury St Edmunds parkrun	14 May	23:00	73.80%
Bury St Edmunds parkrun	30 Apr	23:42	71.62%
Harrow Lodge parkrun	26 Mar	23:47	71.37%
Hampton Court Palace Half Marathon	20 Mar	1:39:20	76.01%
Silverstone Half Marathon	13 Mar	1:41:42	74.24%
Bury St Edmunds parkrun	12 Mar	23:43	71.57%
Harrow Lodge parkrun	5 Mar	24:00	70.73%
Bury St Edmunds parkrun	27 Feb	23:45	71.47%
Harrow Lodge parkrun	6 Feb	24:40	68.82%
Harrow Lodge parkrun	23 Jan	23:59	70.78%
Bury St Edmunds parkrun	16 Jan	23:23	72.59%
Ally Pally parkrun	9 Jan	23:46	71.42%
Harrow Lodge parkrun	1 Jan	23:55	70.97%
2015	Date	Result	WAVA
Bury St Edmunds parkrun	25 Dec	23:42	71.62%
Harrow Lodge parkrun	19 Dec	24:02	70.63%
Raphael parkrun	12 Dec	22:58	73.91%
Bury St Edmunds parkrun	5 Dec	24:00	70.73%
Harrow Lodge parkrun	21 Nov	24:56	68.08%
Bury St Edmunds parkrun	14 Nov	23:13	73.11%
Bury St Edmunds parkrun	7 Nov	24:24	69.57%
Harrow Lodge parkrun	25 Jul	23:01	72.84%
Brandon Country Park parkrun	18 Jul	22:36	74.18%
Harrow Lodge parkrun	11 Jul	22:41	73.91%
Harrow Lodge parkrun	4 Jul	23:41	70.79%
Hatfield Forest Parkrun	27 Jun	22:55	73.16%
Barking parkrun	20 Jun	22:06	75.86%
City of London Mile	14 Jun	6:30	76.65%
Bury St Edmunds parkrun	6 Jun	22:42	73.85%
Harrow Lodge parkrun	30 May	22:41	73.91%
Raphael parkrun	23 May	22:11	75.57%
Beckton parkrun	16 May	22:34	74.29%
Cypress Hills Cemetary Run Through History 5k, Brooklyn, New York	3 May	23:11	72.31%
Great Cornard parkrun	25 Apr	22:17	75.23%
Harrow Lodge parkrun	18 Apr	23:41	70.79%
Harrow Lodge parkrun	11 Apr	22:50	73.42%
Thetford parkrun	4 Apr	22:43	73.80%
Harrow Lodge parkrun	7 Feb	22:37	74.13%
Bushy parkrun	24 Jan	22:05	75.92%
Harrow Lodge parkrun	17 Jan	23:34	71.14%
Battersea Park 10k	11 Jan	45:51	74.94%
Harrow Lodge parkrun	10 Jan	24:13	69.23%
Harrow Lodge parkrun	3 Jan	23:52	70.24%
Dulwich parkrun	1 Jan	23:37	70.99%
Peckham Rye parkrun	1 Jan	22:55	73.16%
2014	Date	Result	WAVA
Bury St Edmunds parkrun	27 Dec	23:41	70.79%
Bury St Edmunds parkrun	25 Dec	23:32	71.24%
Christmas Greenwich Park 5k-10k	21 Dec	48:56	70.22%
Harrow Lodge parkrun	6 Dec	23:53	70.19%
Beckton parkrun	29 Nov	23:07	72.52%
Old Deer Park parkrun	22 Nov	22:58	73.00%
Bury St Edmunds parkrun	8 Nov	22:49	73.48%
Harrow Lodge parkrun	1 Nov	22:58	73.00%
Bury St Edmunds parkrun	25 Oct	22:59	72.94%
Poppy Run Battersea Park	24 Oct	21:10	79.20%
Civil Service Cross Country Championships (Women's Race)	15 Oct	32:31	73.41%
Harrow Lodge parkrun	11 Oct	22:43	73.80%
Bushy parkrun 10th Anniversary #538	4 Oct	22:58	73.00%
British Gas SwimBritain	28 Sep	18:19	0.00%
Bury St Edmunds parkrun	13 Sep	22:18	74.26%
Harrow Lodge parkrun	6 Sep	23:01	71.95%
Spitfire Scramble (24-hour multi-terrain race)	30 Aug	3:07:37	16.89%
Southwark parkrun	23 Aug	21:56	75.50%
Havering 90 Joggers Aquathlon	17 Aug	6:50 / 23:42	0.00%
Richmond parkrun	16 Aug	22:48	72.63%
Beckton parkrun	9 Aug	22:36	73.28%
Jelly Legs Aquathlon	3 Aug	5:19 / 25:19	0.00%
Finsbury parkrun	2 Aug	23:01	71.95%
Harrow Lodge Parkrun	26 Jul	23:08	71.59%
Harrow Lodge Parkrun	19 Jul	23:09	71.54%
Harrow Lodge Parkrun	12 Jul	23:32	70.37%
Valentines parkrun	5 Jul	23:14	71.28%
Bury St Edmunds Park Run	28 Jun	23:48	69.58%
Southwark parkrun	10 May	24:03	68.86%
Bury St Edmunds Parkrun	3 May	22:05	74.99%
Skyline 120 Braintree 5m	27 Apr	35:12	77.00%
Harrow Lodge Parkrun	19 Apr	22:16	74.37%
London Marathon	13 Apr	3:23:46	77.92%
Harrow Lodge Parkrun	5 Apr	21:49	75.91%
Wanstead Flats parkrun	29 Mar	21:21	77.57%
The Stowmarket Half Marathon	23 Mar	1:35:43	76.96%
Bury St Edmunds Parkrun	22 Mar	22:32	73.49%
St. Clare's Hospice Hastingwood 10k	16 Mar	43:59	77.17%
Harrow Lodge Parkrun	15 Mar	22:13	74.54%
Essex 20 (Incorporating Essex champs)	9 Mar	2:35:42	74.93%
Kingston parkrun	1 Mar	22:37	73.22%
Tarpley 20	23 Feb	2:33:17	76.11%
Cambridge parkrun	22 Feb	22:57	72.16%
Mile End Parkrun	8 Feb	22:29	73.66%
Bury St Edmunds Parkrun	1 Feb	23:12	71.38%
Bury St Edmunds Parkrun	25 Jan	22:20	74.15%
Bury St Edmunds Park Run	18 Jan	22:48	72.63%
Harrow Lodge Parkrun	4 Jan	23:58	69.10%
Harrow Lodge Parkrun	1 Jan	23:38	70.07%
2013	Date	Result	WAVA
Harrow Lodge parkrun	28 Dec	23:27	70.62%
Bury St Edmunds Parkrun	25 Dec	23:17	71.13%
Highbury Fields parkrun	21 Dec	22:21	74.10%
Bushy parkrun	14 Dec	22:26	73.82%
Crane Park Parkrun	30 Nov	21:58	75.39%
Harrow Lodge parkrun	16 Nov	23:13	71.33%
Bury St Edmunds Parkrun	9 Nov	22:45	72.79%
Beckton parkrun	5 Oct	22:00	75.27%
Bury St Edmunds Parkrun	21 Sep	21:56	74.64%
Dagenham 88 Runners Magic Mile	5 Sep	6:28	75.14%
Harrow Lodge parkrun	31 Aug	22:06	74.08%
Bury St. Edmunds parkrun	17 Aug	22:01	74.36%
Havering 90 Joggers Aquathlon	11 Aug	6:44 / 23:33	0.00%
Beckton parkrun	3 Aug	22:02	74.30%
CSSC Capital Challenge 10k Run	24 Jul	45:45	73.34%
Olympic Park Anniversary Run	21 Jul	36:03	74.33%
Elvis - Ilford Hilly 5	3 Jul	36:40	73.08%
Horndon-on-the-hill 10k	30 Jun	44:50	74.84%
LBH Bridges Relay	26 Jun	15:50	74.47%
Harrow Lodge parkrun	22 Jun	21:52	74.87%
Havering 90 Joggers Midweek 5k	11 Jun	22:33	72.60%
Harrow Lodge parkrun	1 Jun	22:55	71.44%
Harrow Lodge parkrun	25 May	22:26	72.98%
Great Baddow 10	19 May	1:13:10	75.12%
London Marathon	21 Apr	3:20:24	78.23%
Skyline 120 Braintree 5	7 Apr	34:52	76.85%
Barking Parkrun	30 Mar	21:24	76.50%
Harrow Lodge parkrun	23 Mar	23:32	69.57%
Bushy park parkrun	16 Mar	22:22	73.20%
Harrow Lodge parkrun	9 Mar	23:13	70.52%
Silverstone Half Marathon	3 Mar	1:36:14	75.67%
Harrow Lodge parkrun	23 Feb	22:31	72.71%
Great Bentley Half Marathon	10 Feb	1:36:37	75.37%
Harrow Lodge parkrun	9 Feb	23:17	70.32%
Harrow Lodge parkrun	2 Feb	23:59	68.26%
Harrow Lodge parkrun	19 Jan	23:45	68.93%
Harrow Lodge parkrun #1	12 Jan	24:18	67.37%
2012	Date	Result	WAVA
Poppy Run, Millwall Park	28 Oct	18:41	75.36%
Great Baddow 10	20 May	1:10:06	77.55%
London Marathon	22 Apr	3:14:35	79.56%
Skyline 120 Braintree 5	1 Apr	34:07	77.69%
Silverstone Half Marathon	11 Mar	1:33:28	77.07%
Essex 20 (Incorporating Essex champs)	4 Mar	2:29:31	76.13%
Roding Valley Half Marathon	26 Feb	1:37:41	73.74%
English National XC Championships (Ladies)	25 Feb	37:10	70.90%
South Essex Cross Country Basildon	19 Feb	30:00	69.50%
South Essex Cross Country Weald Park	29 Jan	32:56	63.31%
2011	Date	Result	WAVA
South Essex Cross Country Hadleigh	11 Dec	32:28	64.70%
South Essex Cross Country Thorndon	27 Nov	35:01	59.99%
Amsterdam Marathon	16 Oct	3:14:26	79.18%
Valentines Park 5K Charity Run	25 Sep	20:59	77.76%
Dagenham 88 Runners 5 mileish	11 Sep	37:54	69.69%
Barking Park 5k	29 Aug	20:45	77.77%
London Business Houses 5 Mile Road Race	25 Aug	34:22	76.86%
London Pride Run 10k	20 Aug	42:37	77.61%
havering 90 aquathon	14 Aug	6:39 / 23:06	0.00%
Newman Hilly 5	20 Jul	35:58	73.44%
Eton Manor 5km	10 Jul	20:59	76.91%
The Three Bridges Handicap Race	29 Jun	15:32	77.29%
Havering 90 Joggers Midweek 5	21 Jun	35:27	74.51%
BaD 5	5 Jun	35:00	75.47%
London Marathon	17 Apr	3:25:25	74.03%
Capital Challenge CSAA Championships	30 Mar	44:04	75.06%
Silverstone Half Marathon	6 Mar	1:33:57	77.65%
Roding Valley Half Marathon	27 Feb	1:39:02	73.67%
Great Bentley Half Marathon	6 Feb	1:37:49	74.58%
2010	Date	Result	WAVA
XXVII Firenze Marathon	28 Nov	3:21:05	75.62%
Civil Service Road Relays	6 Oct	19:39	74.01%
Manuden Fun Run	3 Oct	46:26	71.23%
Dagenham 88 Runners 5Mish off Road Race	19 Sep	36:43	71.20%
Langham 10k	12 Sep	45:08	72.53%
Surrey Badger Half Marathon	5 Sep	1:41:12	71.23%
Barking Park 5k	30 Aug	21:34	74.06%
Mersea Island Lions 10 Mile (Legit PB Entry)	29 Aug	1:13:00	73.45%
5 Miles Business House Championships	19 Aug	36:59	70.69%
Pearl Street Mile, Denver, Co (USA)	12 Aug	6:34	71.34%
Ilford Hilly 5	21 Jul	37:33	69.62%
Self Transcendence 10k	17 Jul	45:14	72.37%
Havering 90 Joggers Midweek 5	11 Jul	36:14	72.15%
LBH Bridges Relay 2.4	30 Jun	16:08	73.52%
Self Transcendence 10k	12 Jun	44:03	74.32%
London Marathon	25 Apr	3:34:42	69.97%
Boston Marathon	19 Apr	3:24:38	73.41%
Capital Challenge CSAA Championships	30 Mar	44:40	73.14%
Hastings Half Marathon	21 Mar	1:37:39	73.83%
Roding Valley Half Marathon	28 Feb	1:38:42	73.04%
Serpentine Last Friday of the Month 5k	26 Feb	22:20	70.39%
Great Bentley Half Marathon	7 Feb	1:34:59	75.90%
City of London West Ham Park 5k (race 2)	31 Jan	21:54	71.79%
South of England XC Championship - Parliament Hill (Womens)	30 Jan	41:37	62.54%
2009	Date	Result	WAVA
Leukaemia Care Dagenham Santathon	6 Dec	22:05	71.19%
XXVI Firenze Marathon	29 Nov	3:32:02	70.86%
Gosport Half Marathon	15 Nov	1:40:58	71.40%
Jill Oliver 10K	18 Oct	46:49	69.78%
Great Eastern Run	11 Oct	1:40:30	71.73%
Barking Park 5k	31 Aug	23:24	66.45%
London Pride Run 10k	15 Aug	47:35	68.02%
Harlow 10	26 Jul	1:19:32	66.79%
Apple Days 5k (Torrey, Utah)	4 Jul	24:37	63.17%
BaD 5 Mile Run	7 Jun	38:40	67.05%
CSSC Capital Challenge	13 May	48:38	66.55%
Bluebell 5	10 May	38:56	66.59%
Sister Act - The Nuns Run	3 May	36:30	54.85%
London Marathon	26 Apr	3:35:55	68.75%
Newham Classic 10K	19 Apr	47:23	68.31%
Great Bentley Half Marathon	8 Feb	1:44:36	68.14%
2008	Date	Result	WAVA
Leukaemia CARE Christmas 5K Fun Run - Dagenham	7 Dec	22:30	69.11%
ING New York City Marathon	2 Nov	3:34:21	69.26%
langdon 5	19 Oct	34:57	74.18%
Barking Park 5KM	25 Aug	22:38	68.01%
London Pride Run	16 Aug	47:15	67.91%
Havering Midweek 5 Miles	15 Jul	38:42	66.32%
Barking and Dagenham (BAD) 5	1 Jun	36:52	69.69%
Bluebell 5	11 May	39:03	65.80%
Nicola's 5	20 Apr	36:07	71.14%
London Marathon	13 Apr	3:32:03	69.18%
Paddock Wood Half Marathon	30 Mar	1:37:44	72.15%
Bury 20	24 Feb	2:38:22	69.25%
Sidcup 10	10 Feb	1:14:30	70.68%
Benfleet 15	27 Jan	2:02:21	65.99%
2007	Date	Result	WAVA
Stebbing 10	11 Nov	1:14:48	70.39%
Lee Valley Athletics Centre 10K	14 Oct	47:10	68.03%
Harlow 10	5 Aug	1:20:34	64.82%
Self Transcendence 10K - Battersea	21 Jul	46:58	67.78%
Havering Midweek 5 Miles	17 Jul	37:41	67.56%
Great Baddow 10	20 May	1:15:16	69.39%
Nicola's 5	29 Apr	36:25	69.97%
Sunflower 10K	1 Apr	45:40	69.71%
Roding Valley Half Marathon	25 Feb	1:43:23	67.55%
2006	Date	Result	WAVA
Stebbing 10	12 Nov	1:16:01	68.70%
Baxters Loch Ness Marathon	1 Oct	3:40:08	65.89%
Tarpley 10	24 Sep	1:16:53	67.42%
Havering Midweek 5 Miles	25 Jul	38:25	65.77%
Bridges Relay - Westminster via Vauxhall Bridge	29 Jun	16:47	66.85%
Muscular Dystrophy Bury 20	26 Feb	2:44:41	65.27%
2005	Date	Result	WAVA
Dublin Marathon	31 Oct	3:54:45	61.15%
Leg it for lifeboats 10k	15 May	47:48	65.68%
Victoria Park Open 5	26 Mar	37:57	66.17%
Muscular Dystrophy Bury 20	27 Feb	2:47:19	63.68%
2004	Date	Result	WAVA
Rainforest Foundation 10K	7 Nov	47:37	65.93%
Cabbage Patch 10	17 Oct	1:18:24	65.66%
1992	Date	Result	WAVA
London Marathon	12 Apr	3:53:09	58.09%
1990	Date	Result	WAVA
Great North Run	16 Sep	1:51:58	58.80%
Canterbury	28 Jan	1:17:12	64.37%
1989	Date	Result	WAVA
London Marathon	23 Apr	4:12:20	53.67%