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Smugbloke is a Fetch Supporter!

Smugbloke M50

About

Race Times

All Races

Mileage

Training

Blog

Tri-Anglia

Races
233
Miles
14119
Miles
668
Miles
29551
5k
19:21
5M
33:53
10k
39:36
10M
1:05:10
Half
1:26:53
20M
2:28:08
Mara
3:17:51
10M
25:55
20k
33:04
40k
1:04:27
56M
2:53:14
112M
5:55:25
400m
7:34
750m
1500m
24:17
Mile
26:37
2.4M
1:08:46

About Me

Ran to supplement training playing footy for works team in 1990's and had a go at the Norwich 1/2 marathon in 1994, leading to the FLM in 1998. Packed in footy by 1999 as the odd knock injuries were interfering with training.

Of course, once concentrating on running a whole host of different injuries were there to look forward to! Eventually spread my wings into triathlon where I have progressed up to the mighty ironman, but at a cost of my speed I think.
Member of Tri-Anglia Triathlon Club, Norwich where I now organise some of our races.

Current Status

What to do this year .....

Planned Races
28th Mar 21	Virtual Ringland Half Marathon
19th Apr 21	Chase The Train – Aylsham
2nd May 21	3 Forts Challenge
13th Jun 21	Round Norfolk Epic Cycle
12th Sep 21	Helvellyn Triathlon
26th Sep 21	Great East Run - Ipswich

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	35	0	0	0	0	0	0	0	0	0	0	0	35
2021	87	0	0	0	0	0	0	0	0	0	0	0	87
2020	0	0	2.6	0	0	1.2	4.8	2.3	1.4	8.7	1.2	0	22.2
2020	170	97	113	71	61	23	35	49	42	88	96	108	952
2020	44	14	153	464	550	435	518	459	370	13	151	179	3351
2019	1.3	4.3	2.5	2.2	3.5	10.2	2.7	1.9	1.4	0	0	0	29.8
2019	93	99	120	81	53	52	32	52	55	45	80	119	881
2019	98	49	65	128	423	376	444	562	233	32	132	32	2574
2018	0	7	0.8	7.8	4.4	9.6	6.9	1.4	9.1	0	0	0	47
2018	166	126	62	120	160	123	137	69	69	65	44	99	1239
2018	20	98	302	97	127	359	123	91	87	93	244	144	1784
2017	5.7	2.5	6.2	3.7	5.5	4.4	6.5	1.3	10.8	0	0	0	46.7
2017	66	45	68	55	53	65	92	93	54	141	109	123	964
2017	96	61	64	129	170	120	34	151	40	35	40	28	969
2016	4.9	5	1.2	2.1	3.5	4.7	5.2	3.7	2.2	0.2	2.8	2.6	38
2016	84	28	64	70	65	111	50	83	64	124	85	55	883
2016	51	68	160	306	373	131	236	264	138	109	50	61	1946
2015	3.6	9.4	8.4	3.8	3.1	8.2	4.5	2	3.7	2.5	1.2	2.5	52.9
2015	141	101	141	116	68	126	157	160	68	58	60	69	1264
2015	39	114	31	397	864	265	216	234	19	19	0	107	2305
2014	3.6	5.3	1.6	4.1	4.3	8.5	4.3	0	0	0	0	0	31.6
2014	86	115	99	76	36	60	45	46	125	74	60	77	900
2014	0	0	107	276	232	722	228	113	49	66	35	41	1870
2013	4.5	4.8	2.6	0	2.9	10.7	13.1	10.2	5.1	0	0	0	53.8
2013	74	88	119	102	25	15	66	76	60	110	84	59	878
2013	75	11	34	189	403	690	418	228	126	71	9	26	2280
2012	0	0.5	0	1.2	4	7.4	2.4	5.9	0.9	2.5	3.7	2.7	31.4
2012	84	60	22	50	86	43	34	88	69	59	82	37	712
2012	192	157	78	194	347	171	99	470	313	123	19	121	2282
2011	2.5	0	0	0	3	3.4	9.7	8.7	3	0.1	1.6	0	31.9
2011	75	85	45	7	37	47	59	62	74	42	56	44	632
2011	32	11	79	171	221	196	79	89	45	3	117	135	1177
2010	8	8	5.1	2.9	8.2	11.1	10.4	9.8	6.8	1.6	3.6	0	75.3
2010	26	10	38	108	69	88	109	47	38	53	66	20	671
2010	11	25	89	93	243	434	348	152	53	31	0	0	1479
2009	12	8.1	6.2	4.1	2.5	4	7.9	6.7	3.2	2.4	6	4.3	67.4
2009	15	77	96	132	127	34	36	79	76	92	98	40	903
2009	44	34	14	144	0	125	63	150	77	41	17	0	709
2008	10.6	8.6	6.9	10.6	15.6	17.9	4.5	3.3	4.5	5.8	4.1	0	92.3
2008	104	117	138	78	112	70	52	51	59	50	58	14	902
2008	35	75	18	119	404	472	166	26	53	0	29	0	1396
2007	0	0	0	0	7.3	3.8	7.9	2.7	4.6	6.9	8	6.3	47.5
2007	18	52	28	22	56	24	30	47	26	52	59	62	475
2007	15	0	57	84	167	60	178	150	40	47	40	23	862
2006	8	0	6	30	12	28	17	15	4	4	4	4	131
2006	37	0	17	114	168	323	379	594	1061	0	27	0	2720
2005	4	9	53	32	14	16	30	39	0	0	0	7	204
2005	54	0	0	81	130	178	88	221	122	0	35	0	909
2004	11	10	38	29	6	6	17	29	6	29	8	19	207
2004	0	0	0	63	79	119	120	32	88	0	0	0	501
2003	19	48	55	36	23	36	24	34	12	12	18	6	322
2003	0	0	0	0	0	94	97	96	63	0	0	0	350
2002	52	10	3	48	38	10	10	14	0	0	0	0	186
2001	98	86	77	116	48	6	30	19	49	15	26	13	583
2000	23	10	17	9	3	3	0	3	50	27	34	17	196

Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1
4.4mi, 47:21 Running - Cross Country Boxing Day Holkham Run Add a comment	7.8mi, 57:38 Cycling - Mountain Biking MTB around flooded UEA Add a comment	27.8mi, 1:54:36 Cycling - Road Biking From Mums Add a comment	13.3mi, 2:07:04 Running - Long Run Add a comment	44.9mi, 3:11:34 Cycling - Road Biking Few signs with Saunders Add a comment 12.9mi, 1:18:46 Cycling - Mountain Biking BIG puddles on Marriott's Add a comment	13.7mi, 2:35:23 Running - Long Run NY Eve Half Marathon with Kitty COLD! Add a comment 2.6mi, 1:53:23 Cross-Training - Golf Norwich 9-hole with Scibs Add a comment	-
Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8
28.2mi, 2:04:49 Cycling - Road Biking 7 village signs claimed Add a comment	2.6mi, 2:04:27 Cross-Training - Golf Blofield 9 hole with Scibs Add a comment 16.9mi, 1:16:54 Cycling - Road Biking Cold and wet, cut it short Add a comment	-	-	-	-	-
Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15
26.7mi, 3:06:37 Cycling - Mountain Biking Urban Jungle MTB Add a comment	13.2mi, 2:11:32 Running - Long Run Add a comment	-	3.1mi, 31:57 Running - Recovery Run Add a comment	9.4mi, 52:33 Cycling - Mountain Biking Split Summary === 1) 5m - 27:39(5:32/m) 119/139bpm 256cal 2) 4.43m - 24:54(5:37/m) 118/138bpm 171cal Add a comment	-	4.1mi, 42:28 Running - General Add a comment
Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22
-	5.5mi, 23:50 Cycling - Mountain Biking Split Summary === 1) 3.54m - 23:50(6:43/m) 122/148bpm 221cal Add a comment 1.8mi, 24:47 Running - General Split Summary === 1) 1m - 14:44(14:44/m) 124/148bpm 151cal 2) 0.83m - 10:03(12:04/m) 152/172bpm 136cal Add a comment	6.3mi, 58:58 Running - General Add a comment	-	6.3mi, 1:05:22 Running - Race EACCL #5: Mousehold Add a comment	-	-

Dist	Races	PB	1994	1998	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	12	19:21 6:14/mi												19:21		19:38	19:36			21:29	20:50		21:17	22:15
4.8mi	4	31:54 6:43/mi						31:54	32:28								32:29							38:11
5mi	5	33:53 6:47/mi												34:23						33:53		34:31
5.5mi	1	40:37 7:23/mi																			40:37
10km	32	39:36 6:22/mi		39:40		41:20	39:42		41:30	44:18	43:51	42:30	41:02	45:20	42:52		39:36	42:40	41:22	43:51	44:20	44:29	46:28		47:05
11km	1	53:46 7:52/mi																						53:46
7mi	2	47:35 6:48/mi										49:48	47:35
8.8mi	1	1:01:25 6:59/mi												1:01:25
8.9mi	3	1:02:14 7:00/mi																1:11:54	1:02:14		1:12:41
9.3mi	1	1:13:25 7:56/mi																						1:13:25
10mi	16	1:05:10 6:31/mi			1:08:54	1:05:10							1:21:55	1:09:31			1:29:17	1:45:12	1:11:25	1:11:26	1:12:38	1:12:00	1:24:34	1:14:23	1:18:28
20km	2	1:28:00 7:05/mi										1:29:08	1:28:00
13mi	1	1:40:08 7:42/mi																			1:40:08
13.1mi	42	1:26:53 6:38/mi	1:31:30		1:41:00	1:26:53	1:28:54	1:36:30	1:35:00	1:29:57		1:29:57	1:30:35	1:30:18		1:42:01	1:32:34	1:35:14	1:34:48	1:39:34	1:38:24	1:44:12	1:55:35	1:50:03	1:48:52
13.3mi	1	1:48:50 8:13/mi																1:48:50
14mi	1	1:46:42 7:37/mi										1:46:42
14.1mi	1	1:54:53 8:10/mi																					1:54:53
18mi	2	2:31:00 8:23/mi															2:31:00					2:40:31
19.7mi	1	2:39:54 8:08/mi											2:39:54
20mi	6	2:28:08 7:24/mi											2:47:52	2:32:20					2:28:08	2:51:31				2:51:55
26.2mi	22	3:17:51 7:33/mi		3:38:39		3:29:44							3:25:29	3:28:16	3:53:40			3:17:51	3:44:12	3:53:00	3:40:25	4:08:22	3:58:59	3:56:15
30mi	1	4:48:11 9:36/mi																			4:48:11
39mi	1	6:16:28 9:39/mi												6:16:28
50mi	1	14:49:46 17:48/mi																					14:49:46

2020	Distance	Date	Result	WAVA
Blickling Half Marathon	13.1mi	18 Oct	1:54:27	57.93%
Scoulton 10 TT	0mi	29 Jul	25:55	0.00%
Ringland Half Marathon	13.1mi	1 Mar	1:48:52	60.37%
Bam Nuttall FREETHORPE TEN 2020	10mi	26 Jan	1:18:28	63.30%
Athletics Norfolk Cross Country Champs 2020	10km	5 Jan	47:05	64.35%
2019	Distance	Date	Result	WAVA
Rag it Round Repps	11km	24 Nov	53:46	61.99%
Gazelle's 5K relay championship	5km	20 Oct	22:15	66.81%
RNR Stage 7	9.25mi	14 Sep	1:13:25	62.48%
Lowestoft Scores Race	4.75mi	25 Aug	38:11	60.38%
Kettringham 10 mile TT	0mi	15 Aug	26:36	0.00%
Kettringham 10 TT	0mi	1 Aug	26:42	0.00%
the Lakesman Half Triathlon	1900metres/56miles/13.1miles	16 Jun	40:06 / 3:04:27 / 2:05:15	0.00%
Dereham 10 mile race	10mi	12 May	1:14:23	66.77%
Wortwell 10M TT	0mi	19 Apr	26:36	0.00%
Bungay Black Dog Marathon	26.2mi	14 Apr	3:56:15	58.58%
Wymondham 20	20mi	24 Mar	2:51:55	59.83%
Hunny Bell Cross Country	5mi	10 Mar	36:25	66.10%
Ringland Half	13.1mi	3 Mar	1:50:03	59.20%
Phoenix Jaw Dropper (6 hr)	6hr	23 Feb	20 / 0	0.00%
2018	Distance	Date	Result	WAVA
Round Norfolk Relay Stage 2	14.06mi	15 Sep	1:54:53	60.87%
North Norfolk Triathlon	1500metres/39km/10km	2 Sep	24:17 / 1:10:09 / 46:40	0.00%
Night Trail Half Marathon	13.1mi	31 Aug	2:49:24	38.46%
Lakeland 50	50mi	28 Jul	14:49:46	33.61%
The Wales Marathon	26.2mi	15 Jul	4:48:41	47.53%
The Wales Sportive (112 miles)	0mi	14 Jul	8:11:13	0.00%
The Wales Swim	0mi	13 Jul	1:15:31	0.00%
Wroxham 5k	5km	4 Jul	22:13	66.40%
Great Barrow Challenge	26.2mi	3 Jul	5:00:46	45.62%
Holkham 10k	10km	30 Jun	46:28	64.65%
Wroxham 5k	5km	13 Jun	26:16	56.16%
Wroxham 5k	5km	16 May	21:17	69.31%
Breakland marathon	26.2mi	22 Apr	4:49:19	47.42%
Larking Gowen City of Norwich Half Marathon	13.1mi	15 Apr	1:55:35	56.37%
Marriott's Way Trail Marathon	26.2mi	18 Feb	3:58:59	56.92%
Freethorpe Ten	10mi	28 Jan	1:24:34	57.73%
2017	Distance	Date	Result	WAVA
Great Barrow Challenge	26.2mi	29 Dec	4:08:22	54.77%
Marriott's Way half Ultra Fun Run	18mi	5 Nov	2:40:31	56.68%
Great Yarmouth East Coast 10K	10km	15 Oct	50:17	59.25%
Bure Valley 10	10mi	1 Oct	1:17:45	62.80%
Round Norfolk Relay Stage 5	10.81mi	16 Sep	1:36:41	54.59%
Bath Two Tunnels City Ticket Half Marathon	13.1mi	20 Aug	2:47:13	38.63%
Holkham 10K	10km	1 Jul	46:21	64.27%
MK Standard Distance Triathlon	1.5km/40km/10km	4 Jun	24:16 / 1:18:15 / 50:50	0.00%
East England Triathlon Relays	750metres/20km/5km	28 May	/ 37:39 /	0.00%
Slateman Triathlon	1km/51km/11km	21 May	20:53 / 1:46:55 / 1:11:01	0.00%
Great Yarmouth Promenade 5 Mile Series Race 1	5mi	26 Apr	34:31	69.18%
Madrid Rock 'n' Roll half marathon	13.1mi	23 Apr	2:29:09	43.31%
Larking Gowen City of Norwich Half Marathon	13.1mi	9 Apr	1:49:14	59.13%
Mad March Hare 10K	10km	19 Mar	48:33	61.36%
Broadland Half Marathon	13.1mi	12 Mar	1:44:12	61.46%
Cambridge Half Marathon	13.1mi	5 Mar	1:50:07	58.15%
Norfolk Gazelles Valentine 10k	10km	19 Feb	44:29	66.42%
Freethorpe 10 Mile	10mi	29 Jan	1:12:00	67.24%
Wymondham NYD 10K	10km	2 Jan	50:17	58.76%
2016	Distance	Date	Result	WAVA
Beccles Turkey Trot	10mi	11 Dec	1:12:38	66.65%
Valencia Marathon	26.2mi	20 Nov	3:40:25	61.18%
Bure Valley 10	10mi	6 Nov	1:19:49	60.65%
Stort 30	30mi	30 Oct	4:48:11	54.94%
Bakers & Larners of Holt 10km	10km	23 Oct	44:36	66.24%
Monster Half Marathon	13mi	25 Sep	1:40:08	63.46%
Round Norfolk Relay Stage 16	5.5mi	18 Sep	40:37	64.15%
The Vitruvian, Rutland, England	1900metres/85km/21km	10 Sep	38:50 / 2:48:10 / 1:45:23	0.00%
Helvellyn Triathlon	1miles/36miles/9.5miles	4 Sep	26:37 / 2:18:30 / 2:36:08	0.00%
Triathlon Relays Championship (Day 2)	250metres/10km/1.5km	28 Aug	6:35 / 8:58 / 7:37	0.00%
Triathlon Relays Championship	500metres/15km/5km	27 Aug	8:37 / 23:41 / 20:42	0.00%
Great Yarmouth Half Marathon	13.1mi	14 Aug	1:39:54	64.10%
Wroxham 5K series	5km	21 Jul	20:50	69.75%
Outlaw Half Triathlon - Holkham	1.2miles/56miles/13.1miles	3 Jul	38:47 / 2:53:14 / 2:06:47	0.00%
Giants Head Marathon	26.2mi	25 Jun	6:22:18	35.28%
Chase the Train	8.9mi	22 May	1:12:41	59.19%
Bungay half marathon	13.1mi	17 Apr	1:46:24	60.19%
Trowse 10K	10km	27 Mar	1:01:33	48.00%
The Mad March Hare 10k	10km	20 Mar	44:20	66.64%
Broadland Half Marathon	13.1mi	13 Mar	1:38:24	64.53%
Norfolk Gazelles Valentine 10K	10km	14 Feb	50:33	57.97%
Freethorpe 10 Mile	10mi	31 Jan	1:15:45	63.37%
2015	Distance	Date	Result	WAVA
Old Deer Park Richmond 10km	10km	15 Nov	45:19	64.67%
East Anglian Cross Country League - Knettishall Heath	10km	28 Oct	48:26	60.50%
Bakers & Larners of Holt 10km	10km	25 Oct	43:51	66.83%
GYRR East Coast 10K	10km	18 Oct	44:00	66.60%
West Suffolk Tri	0.3km/11miles/3.2miles	27 Sep	5:44 / 32:48 / 24:30	0.00%
Grunty Fen Half Marathon	13.1mi	13 Sep	1:39:34	63.77%
Dereham 5K	5km	23 Aug	21:29	67.13%
Muff Marathon (Quadrathon Day #4)	26.2mi	16 Aug	3:53:00	57.39%
Mamore Marathon (Quadrathon Day #3)	26.2mi	15 Aug	4:29:39	49.59%
Malin Marathon (Quadrathon Day #2)	26.2mi	14 Aug	4:20:04	51.42%
Kinnego Marathon (Quadrathon Day #1)	26.2mi	13 Aug	4:37:27	48.19%
Worstead 5M	5mi	24 Jul	33:53	69.35%
Ironman Frankfurt	2.4miles/112miles/26.2miles	5 Jul	1:25:11 / 6:11:13 / 6:25:11	0.00%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	14 Jun	5:05:25	43.78%
Great Yarmouth Promenade 5 Mile Series	5mi	20 May	34:51	67.42%
Bungay Half Marathon	13.1mi	19 Apr	1:56:48	54.36%
Brighton Marathon	26.2mi	12 Apr	3:56:55	56.44%
Wymondham 20	20mi	22 Mar	2:51:31	57.94%
Cambridge Half Marathon	13.1mi	8 Mar	1:56:02	54.26%
Tarpley 20	20mi	22 Feb	3:06:41	52.78%
Freethorpe 10 Mile	10mi	25 Jan	1:11:26	66.65%
2014	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	23 Nov	1:53:53	55.29%
Yorkshire Marathon	26.2mi	12 Oct	3:44:12	59.14%
Chase the train	8.9mi	5 Oct	1:02:14	67.98%
Wiggle Flat Out in the Fens (150m)	0mi	22 Jun	7:54:47	0.00%
Fritton Lake Olympic Triathlon	1.5km/40km/10km	15 Jun	29:22 / 1:07:51 / 43:56	0.00%
2nd Annual Beccles Triathlon	540metres/20.3km/6.7km	1 Jun	11:14 / 35:43 / 30:17	0.00%
Eastern Region Tri Relays	0.8km/20km/5km	18 May	13:14 / 35:48 / 21:17	0.00%
Mad March Hare 10K	10km	23 Mar	41:22	70.26%
Broadland half marathon	13.1mi	16 Mar	1:34:48	65.87%
Wymondham 20	20mi	2 Mar	2:28:08	65.97%
Tarpley 10	10mi	23 Feb	1:11:25	66.11%
Brass Monkey Half Marathon	13.1mi	19 Jan	1:36:34	64.66%
2013	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	24 Nov	1:36:24	64.77%
Snowdonia Marathon	26.2mi	26 Oct	4:07:12	53.19%
Fenland 10	10mi	20 Oct	1:45:12	44.88%
NNBR - Chase the train	8.9mi	6 Oct	1:11:54	58.36%
Round Norfolk Relay Stage 13	13.25mi	15 Sep	1:48:50	58.03%
North Norfolk Triathlon	1.5km/40km/10km	8 Sep	24:33 / 1:04:27 / 44:03	0.00%
Autumn Waveney Sprint Triathlon	0.4km/20km/3.2km	1 Sep	7:41 / 33:04 / 13:33	0.00%
Triathlon England Club Relay Championships	0.5km/15km/5km	24 Aug	9:22 / 25:47 / 20:29	0.00%
Ironman UK	2.4miles/112miles/26.2miles	4 Aug	1:12:43 / 6:24:43 / 4:38:57	0.00%
Whipsnade Zoo Stampede 10k	10km	9 Jun	1:10:34	40.85%
Greater Manchester Marathon	26.2mi	28 Apr	3:17:51	66.46%
Bungay Half Marathon	13.1mi	14 Apr	1:35:14	65.57%
Trowse 10k	10km	31 Mar	42:40	67.57%
2012	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	25 Nov	1:32:34	66.90%
Marriotts Walf half Ultra	18mi	11 Nov	2:31:00	57.77%
Virgin Active Indoor Triathlon	0.4km/10km/2.5km	2 Nov	7:52 / 14:10 / 8:47	0.00%
Lowestoft Scores	4.75mi	16 Sep	32:29	67.11%
North Norfolk Triathlon	1.5km/40km/10km	2 Sep	27:49 / 1:05:08 / 41:47	0.00%
Midnight Wo/Man half Ironman	1.9km/54miles/12miles	18 Aug	37:26 / 2:41:59 / 1:40:25	0.00%
Dereham 5K	5km	22 Jul	19:36	71.98%
Upton Tri+	1.5km/40km/10km	14 Jul	/ 1:12:45 / 44:52	0.00%
Lord Mayor's 5K City Centre Classic	5km	7 Jul	19:50	71.13%
Fritton Lake Olympic Triathlon	1.5km/40km/10km	17 Jun	27:11 / 1:13:19 / 44:04	0.00%
Wymondham Midsummer 10 mile	10mi	10 Jun	1:29:17	52.45%
Waveney Sprint Triathlon	0.4km/20km/3.2km	13 May	7:43 / 33:28 / 13:17	0.00%
Grand East Anglia Run (GEAR) 10K	10km	6 May	39:36	72.22%
Trowse 10k	10km	8 Apr	43:22	65.95%
2011	Distance	Date	Result	WAVA
Walden XC Duathlon	0km/18km/5km	20 Nov	/ 1:07:10 /20:58	0.00%
Norwich Sportspark Relay Triathlon	200metres/4.5km/1.2km	3 Oct	3:40 / 9:00 / 4:45	0.00%
Round Norfolk Relay - stage 1	16.81mi	17 Sep	2:11:00	61.67%
Lord Mayor's 5K City Centre Classic	5km	9 Jul	19:38	71.34%
Liverpool Triathlon	1miles/26.2miles/6.2miles	26 Jun	27:15 / 1:12:18 / 42:37	0.00%
Fritton Lake Olympic Triathlon	1.5km/40km/10km	12 Jun	26:54 / 1:12:13 / 43:06	0.00%
Larking Gowen City of Norwich Half Marathon	13.1mi	13 Mar	1:42:01	59.71%
2010	Distance	Date	Result	WAVA
Mucky Races-Steeplechase	5km	31 Oct	48:02	28.95%
North Norfolk Triathlon	1.5km/40km/10km	12 Sep	32:57 / 1:25:38 / 42:56	0.00%
Reepham Summer 10k	10km	22 Aug	42:52	65.67%
Outlaw Triathlon	2.4miles/112miles/26.2miles	8 Aug	1:08:46 / 5:55:25 / 4:29:12	0.00%
Waveney Sprint Triathlon	400metres/20km/2miles	9 May	7:34 / 36:49 / 14:01	0.00%
London Marathon	26.2mi	25 Apr	3:53:40	54.90%
2009	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	29 Nov	1:30:18	66.94%
Marriotts Way Ultra Run	39mi	1 Nov	6:16:28	51.61%
RNR - Stage 14	8.8mi	20 Sep	1:01:25	65.41%
Vitruvian Triathlon	1900metres/85km/21km	5 Sep	39:01 / 2:57:10 / 1:45:27	0.00%
Fritton Aquathlon race #4	0.4km/2.5km	20 Aug	8:00 / 10:08	0.00%
Reepham Summer 10k	10km	16 Aug	45:20	61.61%
Great Yarmouth Road Runners Half Marathon	13.1mi	9 Aug	1:38:56	61.10%
21st Worstead Festival 5	5mi	24 Jul	34:23	65.22%
City of Norwich Lord Mayors 5K Classic	5km	11 Jul	19:21	71.35%
Fritton Aquathlon Race #2	0.4km/2.5km	25 Jun	7:45 / 10:02	0.00%
Wroxham 5K	5km	24 Jun	19:37	70.38%
Royal Windsor Triathlon	1500metres/42km/10km	14 Jun	30:15 / 1:16:55 / 45:07	0.00%
Edinburgh Marathon	26.2mi	31 May	3:28:16	61.13%
Dereham 10	10mi	17 May	1:09:31	65.76%
Wymondham 20	20mi	8 Mar	2:32:20	61.68%
2008	Distance	Date	Result	WAVA
City of Norwich Half Marathon	13.1mi	30 Nov	1:30:35	66.28%
East Coast Run	10km	26 Oct	41:02	67.54%
North norfolk 7	7mi	19 Oct	47:35	66.09%
Round Norfolk Relay - Stage 12	19.67mi	20 Sep	2:39:54	57.79%
Kielder Off Road Triathlon	1.5km/19miles/11km	14 Sep	26:00 / 2:30:00 / 1:22:00	0.00%
Wells Olympic Triathlon	1.5km/25miles/6.2miles	8 Sep	26:08 / 1:16:55 / 42:40	0.00%
Reepham Summer 10k	10km	17 Aug	43:22	63.91%
Ironman Austria	2.4miles/112miles/26.2miles	13 Jul	1:10:49 / 6:00:07 / 4:01:14	0.00%
Dereham 10	10mi	18 May	1:21:55	55.40%
London Marathon	26.2mi	13 Apr	3:25:29	61.53%
Bungay Black Dog Half Marathon	13.1mi	6 Apr	1:37:45	61.42%
Wymondham 20	20mi	2 Mar	2:47:52	55.63%
Great East Run	20km	17 Feb	1:28:00	64.20%
2007	Distance	Date	Result	WAVA
City of Norwich Half Marathon	13.1mi	2 Dec	1:29:57	66.34%
Benidorm Half Marathon	13.1mi	25 Nov	1:59:35	49.90%
North Norfolk 7	7mi	21 Oct	49:48	62.73%
Round Norfolk Relay (stage 13)	14mi	16 Sep	1:46:42	59.77%
The Vitruvian Middle Distance Triathlon	1.9miles/85km/21km	8 Sep	37:53 / 2:49:21 / 1:45:30	0.00%
Great Yarmouth 10 k	10km	12 Aug	42:30	64.75%
Cambridge Olympic Triathlon	1.5km/40km/10km	5 Aug	29:08 / 1:10:55 / 46:40	0.00%
The Beaver Middle Distance Tri	1.9km/83km/21km	15 Jul	38:25 / 2:33:00 / 1:39:18	0.00%
Weymouth Middle Distance Triathlon	1.9km/83km/21km	3 Jul	38:00 / 2:48:00 / 1:45:00	0.00%
Norwich Olympic Triathlon	1.5km/38km/10km	1 Jul	26:06 / 1:12:02 / 45:47	0.00%
2nd guy Fawkes	10km	8 Jun	43:30	63.26%
Redditch Sprint Triathlon	0.75km/20km/5km	20 May	15:08 / 36:24 / 20:02	0.00%
St Peters Brewery 20K The Great East Run	20km	18 Feb	1:29:08	63.04%
2006	Distance	Date	Result	WAVA
Cambridge Olympic Triathlon	1.5km/40km/10km	13 Aug	30:00 / 1:17:00 / 46:00	0.00%
Cleveland Steelman Middle Distance Triathlon	1.2miles/56miles/13.1miles	1 Jul	40:00 / 3:07:00 / 2:13:00	0.00%
Redditch Sprint Triathlon	0.75km/20km/5km	21 May	15:40 / 40:35 / 21:09	0.00%
Waveney Sprint Triathlon	0.4km/20km/3.5km	14 May	7:40 / 36:47 / 13:55	0.00%
The Norwich Union Trowse 10km	10km	16 Apr	43:51	62.37%
2005	Distance	Date	Result	WAVA
Great Yarmouth Half Marathon	13.1mi	14 Aug	1:35:00	62.19%
Norwich Olympic Triathlon	1.5km/38km/10km	16 Jul	35:12 / 1:14:02 / 45:23	0.00%
Ripon Olympic Triathlon	1.5km/43km/10km	9 Jul	33:05 / 1:25:57 / 52:07	0.00%
City of Norwich 1/2 Marathon	13.1mi	12 Jun	1:29:57	65.68%
Redditch Sprint Triathlon	0.75km/20km/5km	22 May	18:09 / 43:07 / 21:29	0.00%
Waveney Sprint Triathlon	0.4km/20km/3.5km	13 May	7:30 / 37:47 / 13:20	0.00%
Trowse Spring 10K	10km	10 Apr	44:18	61.40%
Bungay Half	13.1mi	3 Apr	1:38:50	59.78%
2004	Distance	Date	Result	WAVA
Yarmouth 10K	10km	17 Oct	41:30	65.23%
Clacton Olympic Triathlon	1.5km/42km/10km	5 Sep	35:57 / 1:13:54 / 46:48	0.00%
Lowestoft Scores	4.75mi	29 Aug	32:28	63.48%
Ripon Olympic Distance Triathlon	1.5km/40km/10km	10 Jul	33:31 / 1:23:40 / 50:38	0.00%
Waveney Sprint Triathlon	0.4km/20km/3.5km	15 May	7:56 / 37:35 / 13:43	0.00%
Bungay Blackdog Half Marathon	13.1mi	4 Apr	1:35:00	61.95%
2003	Distance	Date	Result	WAVA
Lowestoft Scores	4.75mi	31 Aug	31:54	64.31%
Stowmarket Triathlon	0.8km/20km/10km	17 Aug	17:10 / 43:00 / 44:12	0.00%
Waveney Triathlon	0.4km/20km/3.5km	18 May	9:04 / 40:11 / 13:45	0.00%
Tadcaster Triathlon	0.5km/15km/5km	11 May	11:28 / 29:24 / 32:27	0.00%
East Grinstead Triathlon	0.5km/27km/5km	11 May	14:20 / 55:20 / 23:29	0.00%
cambridge duathlon	0km/35km/15km	27 Apr	/ 1:16:30 /1:00:30	0.00%
Bungay Blackdog Half Marathon	13.1mi	30 Mar	1:36:30	60.80%
2002	Distance	Date	Result	WAVA
Leeds Half Marathon	13.1mi	12 May	1:37:00	60.35%
Wigginton 10K	10km	6 May	39:42	67.70%
Brass Monkey Half Marathon	13.1mi	27 Jan	1:28:54	65.75%
2001	Distance	Date	Result	WAVA
Christmas Cracker 10k Scarborough	10km	2 Dec	41:20	64.86%
Great North Run	13.1mi	16 Sep	1:45:00	55.66%
Pocklington 3 Villages Half Marathon	13.1mi	9 Sep	1:31:41	63.75%
Norwich Half Marathon	13.1mi	10 May	2:04:28	46.96%
London Marathon	26.2mi	22 Apr	3:29:44	58.69%
Snake Lane	10mi	25 Feb	1:05:10	67.55%
Brass Monkey Half Marathon	13.1mi	28 Jan	1:26:53	67.21%
2000	Distance	Date	Result	WAVA
Great North Run	13.1mi	22 Oct	1:41:00	57.82%
Tadcaster duathlon	0km/40km/10km	5 Mar	43:12 / 1:17:16 /15:18	0.00%
Snake Lane 10	10mi	20 Feb	1:08:54	63.86%
1998	Distance	Date	Result	WAVA
Great Yarmouth 10 k	10km	1 Nov	39:40	67.35%
Culford Sprint Triathlon	0.3km/14km/4km	26 Jul	7:06 / 28:32 / 14:59	0.00%
London Marathon	26.2mi	26 Apr	3:38:39	56.23%
1994	Distance	Date	Result	WAVA
Norwich Half Marathon	13.1mi	3 Jul	1:31:30	63.81%

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