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Vin Rouge M50

About

Race Times

All Races

Mileage

Training

Striders of Croydon AC

Races
223
Miles
11530
Miles
106
Miles
2000
WAVA
79.66%
400m
1:02
800m
2:23
1500m
4:59
3000m
11:20
5000m
18:22
5k
18:38
5M
30:06
10k
38:40
10M
1:05:48
Half
1:24:42
20M
2:33:14
Mara
3:18:40
40k
1:15:35

About Me

Run for the fun ...and to eat more cake and drink more wine!

Current Status

Keeping it steady!

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This user is a member of Sub 40 10K, Swimmers

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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
2020	0.6	0.5	0	0	0	0	0	0	0	0	0	0	1.1
2020	50	88	0	0	0	0	0	0	0	0	0	0	138
2019	0.3	1.7	0.9	0.3	2.6	0.8	0	1.9	0	2.6	0.6	0	11.7
2019	96	48	109	115	101	94	91	93	93	57	95	40	1032
2019	0	0	0	0	0	37	16	0	31	0	0	0	83
2018	0	0	0	1.6	1.1	3.1	3.8	0	0.5	1.5	1.6	0.9	14
2018	158	47	159	100	79	84	102	68	97	104	71	65	1134
2018	0	0	0	0	0	1	75	15	15	8	0	0	114
2017	0.6	0	0	0	0	0	0	0	2.9	0	0	0	3.5
2017	143	193	92	130	103	92	77	49	109	76	147	146	1358
2017	0	0	0	7	0	66	112	0	0	0	0	0	185
2016	2	0.3	1.5	0.5	0	0.3	7.2	1.2	2.1	2.8	1.6	1	20.3
2016	117	86	58	28	67	96	77	75	74	117	96	142	1033
2016	38	20	17	0	43	63	76	23	10	31	16	0	336
2015	0	0	1	4	2	1.3	0	3	2	1.8	4	0	19
2015	158	162	163	103	72	52	78	96	89	78	91	58	1199
2015	0	0	32	0	33	75	32	48	0	0	44	16	279
2014	0	0	0	0	0	4.8	2.4	0	1.5	0	1	0	9.7
2014	144	47	100	52	72	57	58	75	65	58	102	107	935
2014	0	0	0	76	10	62	0	0	17	0	31	0	195
2013	0	2.6	1	1.5	0	1.3	2	0.5	0	5	0	0	13.8
2013	54	80	36	49	70	46	73	39	73	99	104	67	792
2013	18	14	0	0	29	80	0	16	55	0	0	0	211
2012	0	0	0	0	0	0	0.5	4.4	0	0	0	0	4.9
2012	116	100	98	77	89	85	91	42	10	75	82	39	903
2012	90	20	35	40	75	35	71	42	0	0	16	0	423
2011	0	0	1.3	0	0	0	0	0	0	0	0	0	1.3
2011	170	118	123	65	31	47	24	86	67	92	31	60	915
2010	131	81	89	99	80	66	43	0	61	107	76	24	856
2010	0	0	0	0	0	117	40	0	0	15	0	0	172
2009	0	0	0	0	0.6	2.5	0	0.7	0	0.6	0	1.9	6.3
2009	119	130	169	106	66	65	65	97	74	63	78	16	1046
2008	0	0	0	0	0	0	0	0	0	0	103	86	189

Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3	Tue 4th Feb Feb 4	Wed 5th Feb Feb 5	Thu 6th Feb Feb 6
2.1mi, 17:04 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 138/152bpm 117cal 6.65/7.08mph 2) 1m - 7:35(7:35/m) 154/163bpm 112cal 7.91/8.72mph 3) 0.05m - 27(8:18/m) 158/160bpm 6cal 7.23/8.37mph Add a comment	3.1mi, 24:27 Running - General Split Summary === 1) 1m - 7:42(7:42/m) 135/161bpm 98cal 7.8/10.52mph 2) 1m - 8:05(8:05/m) 153/157bpm 118cal 7.43/9.1mph 3) 1m - 7:56(7:56/m) 158/165bpm 118cal 7.56/9.35mph 4) 0.11m - 45(7:05/m) 159/162bpm 11cal 8.48/9.68mph Add a comment	12mi, 1:40:19 Running - General Split Summary === 1) 1m - 7:50(7:50/m) 138/150bpm 103cal 7.67/7.93mph 2) 1m - 7:35(7:35/m) 149/159bpm 110cal 7.91/9.56mph 3) 1m - 8:00(8:00/m) 150/161bpm 113cal 7.49/8.16mph 4) 1m - 7:48(7:48/m) 155/159bpm 115cal 7.7/7.91mph 5) 1m - 7:51(7:51/m) 157/165bpm 117cal 7.64/8.12mph 6) 1m - 8:34(8:34/m) 151/166bpm 116cal 7/7.76mph 7) 1m - 8:30(8:30/m) 151/159bpm 116cal 7.06/7.35mph 8) 1m - 8:23(8:23/m) 154/161bpm 118cal 7.15/7.51mph 9) 1m - 8:03(8:03/m) 156/157bpm 116cal 7.45/7.97mph 10) 1m - 8:44(8:44/m) 156/159bpm 122cal 6.87/7.64mph 11) 1m - 9:01(9:01/m) 155/159bpm 122cal 6.65/7.12mph 12) 1m - 9:56(9:56/m) 150/158bpm 113cal 6.04/7.28mph 13) 0m - 3(16:33/m) 127/128bpm 3.63/4.78mph Add a comment	0mi, 26:42 Cross-Training - Other Add a comment	3.2mi, 23:05 Running - General Split Summary === 1) 1m - 7:24(7:24/m) 136/153bpm 94cal 8.11/11.94mph 2) 1m - 6:21(6:21/m) 137/154bpm 78cal 9.44/11.73mph 3) 1m - 7:37(7:37/m) 144/155bpm 99cal 7.87/13.55mph 4) 0.18m - 1:43(9:40/m) 152/156bpm 24cal 6.21/6.24mph Add a comment 0mi, 49:35 Cross-Training - Other Add a comment	9.5mi, 1:24:14 Running - General Split Summary === 1) 1m - 9:19(9:19/m) 115/126bpm 91cal 6.44/7.39mph 2) 1m - 8:56(8:56/m) 136/145bpm 114cal 6.72/7.41mph 3) 1m - 8:42(8:42/m) 137/144bpm 108cal 6.9/7.37mph 4) 1m - 9:39(9:39/m) 137/144bpm 115cal 6.22/7.24mph 5) 1m - 9:10(9:10/m) 141/148bpm 112cal 6.54/7.62mph 6) 1m - 8:26(8:26/m) 140/151bpm 99cal 7.11/8.47mph 7) 1m - 8:27(8:27/m) 143/153bpm 103cal 7.1/8.16mph 8) 1m - 8:21(8:21/m) 143/154bpm 99cal 7.19/9.83mph 9) 1m - 8:47(8:47/m) 146/153bpm 110cal 6.83/8.1mph 10) 0.52m - 4:26(8:30/m) 148/154bpm 58cal 7.05/7.83mph Add a comment	2.3mi, 13:26 Running - General Split Summary === 1) 1m - 6:17(6:17/m) 132/150bpm 73cal 9.56/13.78mph 2) 1m - 5:28(5:28/m) 139/155bpm 68cal 10.98/13.57mph 3) 0.31m - 1:41(5:22/m) 143/146bpm 22cal 11.18/12.84mph Add a comment
Fri 7th Feb Feb 7	Sat 8th Feb Feb 8	Sun 9th Feb Feb 9	Mon 10th Feb Feb 10	Tue 11th Feb Feb 11	Wed 12th Feb Feb 12	Thu 13th Feb Feb 13
0.5mi, 17:06 Swimming - General Split Summary === 1) 0.53m - 17:06(32:23/m) 177cal 26/rpm 1.85/4.18mph Add a comment 0mi, 31:46 Cross-Training - Other Add a comment 0mi, 34:18 Cycling - General Split Summary === 1) 0m - 34:18(/m) 101/124bpm 211cal Add a comment	3.1mi, 20:36 Running - General Split Summary === 1) 1m - 6:27(6:27/m) 134/148bpm 81cal 9.3/12.54mph 2) 1m - 6:43(6:43/m) 151/161bpm 96cal 8.94/9.66mph 3) 1m - 6:49(6:49/m) 152/159bpm 98cal 8.8/9.33mph 4) 0.1m - 37(6:28/m) 157/161bpm 9cal 9.29/9.18mph Add a comment 0.2mi, 2:01 Running - General Split Summary === 1) 0.21m - 2:01(9:48/m) 144/155bpm 26cal 6.12/8.18mph Add a comment	-	-	0.5mi, 5:07 Running - General Split Summary === 1) 0.52m - 5:07(9:54/m) 138/152bpm 66cal 6.06/6.32mph Add a comment 2.5mi, 15:12 Running - General Split Summary === 1) 0.5m - 3:05(6:13/m) 143/148bpm 42cal 9.65/11.75mph 2) 0.49m - 3:08(6:22/m) 144/153bpm 42cal 9.42/11.06mph 3) 0.5m - 3:02(6:05/m) 141/157bpm 39cal 9.86/10.44mph 4) 0.5m - 3:00(6:03/m) 149/159bpm 41cal 9.92/10.6mph 5) 0.49m - 2:57(5:58/m) 147/156bpm 39cal 10.05/11.59mph Add a comment 0.5mi, 4:39 Running - General Split Summary === 1) 0.5m - 4:39(9:14/m) 144/150bpm 62cal 6.5/7.87mph Add a comment 0mi, 54:27 Cross-Training - Other Add a comment 7.5mi, 1:05:58 Running - General Split Summary === 1) 1m - 9:40(9:40/m) 137/152bpm 122cal 6.21/7.14mph 2) 1m - 8:47(8:47/m) 154/167bpm 128cal 6.82/7.37mph 3) 1m - 9:15(9:15/m) 158/167bpm 137cal 6.49/7.62mph 4) 1m - 8:50(8:50/m) 158/168bpm 130cal 6.8/7.28mph 5) 1m - 8:47(8:47/m) 153/165bpm 118cal 6.84/7.56mph 6) 1m - 8:10(8:10/m) 174/185bpm 138cal 7.35/8.97mph 7) 1m - 8:06(8:06/m) 163/172bpm 123cal 7.4/8.25mph 8) 0.47m - 4:23(9:23/m) 159/165bpm 63cal 6.4/7.72mph Add a comment	7.9mi, 1:00:24 Running - General Split Summary === 1) 1m - 7:40(7:40/m) 121/131bpm 82cal 7.83/8.52mph 2) 1m - 7:12(7:12/m) 141/151bpm 99cal 8.33/8.89mph 3) 1m - 7:34(7:34/m) 146/153bpm 106cal 7.92/9.04mph 4) 1m - 7:04(7:04/m) 150/155bpm 102cal 8.48/9.39mph 5) 1m - 7:28(7:28/m) 151/157bpm 108cal 8.04/9.31mph 6) 1m - 7:53(7:53/m) 151/157bpm 113cal 7.62/8.66mph 7) 1m - 7:46(7:46/m) 152/156bpm 111cal 7.73/8.64mph 8) 0.88m - 7:47(8:54/m) 148/158bpm 101cal 6.74/7.72mph Add a comment 0.9mi, 9:06 Running - General Split Summary === 1) 0.94m - 9:06(9:43/m) 122/134bpm 98cal 6.18/6.91mph Add a comment	-
Fri 14th Feb Feb 14	Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17	Tue 18th Feb Feb 18	Wed 19th Feb Feb 19	Thu 20th Feb Feb 20
7.6mi, 1:03:52 Running - General Split Summary === 1) 1m - 9:40(9:40/m) 146/175bpm 136cal 6.21/7.58mph 2) 1m - 7:58(7:58/m) 156/164bpm 120cal 7.53/8.04mph 3) 1m - 8:57(8:57/m) 160/164bpm 138cal 6.71/7.56mph 4) 1m - 7:48(7:48/m) 159/165bpm 121cal 7.69/8.12mph 5) 1m - 8:49(8:49/m) 161/169bpm 137cal 6.81/7.66mph 6) 1m - 7:46(7:46/m) 161/167bpm 119cal 7.73/9.14mph 7) 1m - 8:24(8:24/m) 160/165bpm 128cal 7.14/7.7mph 8) 0.55m - 4:30(8:08/m) 157/164bpm 64cal 7.38/8.58mph Add a comment	3.1mi, 21:01 Running - General Split Summary === 1) 1m - 6:34(6:34/m) 139/152bpm 89cal 9.15/11.9mph 2) 1m - 6:49(6:49/m) 141/151bpm 93cal 8.81/9.2mph 3) 1m - 6:58(6:58/m) 149/155bpm 102cal 8.61/8.97mph 4) 0.11m - 41(6:05/m) 155/161bpm 10cal 9.87/9.58mph Add a comment	8.1mi, 1:09:22 Running - General Split Summary === 1) 1m - 9:40(9:40/m) 129/141bpm 115cal 6.21/11.21mph 2) 1m - 8:42(8:42/m) 136/151bpm 108cal 6.89/9.08mph 3) 1m - 8:22(8:22/m) 139/147bpm 107cal 7.17/8.87mph 4) 1m - 7:54(7:54/m) 147/156bpm 112cal 7.59/8.87mph 5) 1m - 8:13(8:13/m) 147/156bpm 111cal 7.31/9.02mph 6) 1m - 8:22(8:22/m) 151/156bpm 120cal 7.17/8.12mph 7) 1m - 8:49(8:49/m) 153/159bpm 129cal 6.8/7.49mph 8) 1m - 8:35(8:35/m) 157/164bpm 129cal 6.99/8.56mph 9) 0.12m - 44(5:54/m) 158/163bpm 11cal 10.17/9.66mph Add a comment	0.2mi, 1:52 Running - General Split Summary === 1) 0.2m - 1:52(9:08/m) 108/129bpm 16cal Add a comment	0mi, 57:25 Cross-Training - Other Add a comment	0mi, 53:14 Cross-Training - Other Add a comment	-
Fri 21st Feb Feb 21	Sat 22nd Feb Feb 22	Sun 23rd Feb Feb 23	Mon 24th Feb Feb 24	Tue 25th Feb Feb 25	Wed 26th Feb Feb 26	Thu 27th Feb Feb 27
-	3.1mi, 22:30 Running - General Split Summary === 1) 1m - 6:58(6:58/m) 131/153bpm 86cal 2) 1m - 7:14(7:14/m) 144/156bpm 102cal 3) 1m - 7:22(7:22/m) 143/154bpm 100cal 4) 0.13m - 56(7:02/m) 138/141bpm 11cal Add a comment	10.1mi, 1:11:57 Running - General Split Summary === 1) 1m - 6:53(6:53/m) 144/155bpm 97cal 2) 1m - 7:01(7:01/m) 154/166bpm 108cal 3) 1m - 7:11(7:11/m) 157/165bpm 112cal 4) 1m - 7:26(7:26/m) 154/162bpm 113cal 5) 1m - 7:35(7:35/m) 152/168bpm 112cal 6) 1m - 7:04(7:04/m) 160/174bpm 111cal 7) 1m - 6:58(6:58/m) 159/165bpm 108cal 8) 1m - 6:57(6:57/m) 158/164bpm 107cal 9) 1m - 7:16(7:16/m) 162/171bpm 115cal 10) 1m - 7:08(7:08/m) 163/168bpm 114cal 11) 0.07m - 28(6:36/m) 165/173bpm 7cal Add a comment	-	2.6mi, 16:38 Running - General Split Summary === 1) 1m - 7:02(7:02/m) 125/153bpm 79cal 2) 1m - 5:47(5:47/m) 128/147bpm 63cal 3) 0.61m - 3:49(6:13/m) 140/160bpm 49cal Add a comment	-	-

Dist	Races	PB	WB	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
400m	5	1:02 4:09/mi	76.63							1:03 73.82	1:04 73.18	1:04 73.70	1:02 76.63
800m	4	2:23 4:48/mi	77.14							2:28 72.52			2:23 77.14
1500m	4	4:59 5:21/mi	75.68						5:13 70.11				4:59 75.68	5:12 73.08
1500m	4	4:59 5:21/mi	75.68						5:13 70.11				4:59 75.68	5:12 73.08
3000m	1	11:20 6:05/mi	68.46						11:20 68.46
5km	50	18:38 6:00/mi	77.62					21:26 63.21		19:32 70.41	21:20 65.44	21:01 66.94	18:38 75.51	19:31 73.21	19:24 73.91	18:47 77.27	19:43 73.61	19:07 76.53	19:00 77.62
8km	2	35:49 7:12/mi	62.63						35:49 62.63
5mi	9	30:06 6:01/mi	75.53					32:58 67.94	30:06 75.53	34:20 66.71
10km	77	38:40 6:13/mi	78.57	44:17 61.95	43:05 64.50	40:48 68.61	41:15 68.37	41:38 68.24	38:40 74.00	39:48 72.46	39:22 73.81	41:08 71.19	39:05 75.50	39:51 74.63	40:38 73.77	39:56 75.06	40:46 74.10	39:04 78.57	40:20 76.11
6.3mi	1	43:49 7:01/mi	65.22						43:49 65.22
7mi	5	44:39 6:23/mi	74.33						47:47 67.35				44:39 74.33	53:38 62.37			48:36 70.49	46:47 73.81
8mi	3	1:00:28 7:34/mi	60.83					1:08:22 53.80	1:00:28 60.83
10mi	22	1:05:48 6:35/mi	75.88					1:13:32 62.78	1:10:19 66.16	1:06:22 70.64	1:07:34 69.92	1:07:25 70.63	1:05:48 72.94	1:14:57 64.55	1:13:30 66.36	1:06:38 74.40	1:05:52 75.88	1:07:43 73.81	1:09:46 72.24
13.1mi	25	1:24:42 6:28/mi	76.58			1:30:02 66.99		1:30:16 67.81	1:27:56 70.16	1:26:38 71.78	1:28:53 70.52	1:33:27 67.61	1:24:42 75.20	1:35:34 67.19	1:38:48 65.53	1:25:45 76.13	1:29:08 73.86	1:26:41 76.58	1:31:55 72.85
20mi	2	2:33:14 7:40/mi	64.68									2:33:14 63.99			2:35:27 64.68
21mi	1	2:41:57 7:43/mi	63.58									2:41:57 63.58
26.2mi	7	3:18:40 7:35/mi	70.20	4:11:28 49.68		3:26:20 60.79		3:21:55 62.88		3:25:21 62.86		3:21:02 65.28				3:30:05 64.65			3:18:40 70.20

2018	Distance	Date	Result	WAVA
Sri Chinmoy 5K Series Hasty Hare 5	5km	13 Aug		0.00%
Sri Chinmoy 5K Series Flying Falcon 5	5km	6 Aug	19:49	74.42%
Ranelagh Harriers Richmond 10k	10km	17 Jun	40:20	76.11%
Dorking 10	10mi	3 Jun	1:09:46	72.24%
Brighton Marathon	26.2mi	15 Apr	3:18:40	70.20%
Bromley parkrun	5km	7 Apr	19:00	77.62%
Bromley parkrun	5km	27 Jan	19:21	76.22%
Farnborough Half Marathon	13.1mi	21 Jan	1:31:55	72.85%
Maldon Prom parkrun	5km	6 Jan	19:40	74.99%
2017	Distance	Date	Result	WAVA
Brighton 10k	10km	19 Nov	39:04	78.57%
Richmond Half Marathon	13.1mi	5 Nov	1:34:30	70.85%
Bacchus Half Marathon	13.1mi	10 Sep	1:44:00	64.38%
RunThrough Clapham Common 10k - September	10km	9 Sep	41:33	73.88%
Elmbridge 10K	10km	23 Jul	39:57	76.23%
Elmore 7	7mi	15 Jul	46:47	73.81%
Ranelagh Harriers Richmond 10k	10km	18 Jun	41:19	73.71%
Dorking 10	10mi	4 Jun	1:07:43	73.81%
BAL Division 3 5000m	5000mi	3 Jun	18:22	79.66%
Sutton 10K	10km	7 May	40:44	74.76%
Ranelagh Richmond Half Marathon	13.1mi	30 Apr	1:30:55	73.02%
Bromley parkrun	5km	15 Apr	19:20	75.68%
Upton Court parkrun	5km	11 Mar	19:36	74.65%
Malta half marathon	13.1mi	5 Mar	1:26:41	76.58%
Hackney Marshes parkrun	5km	25 Feb	19:07	76.53%
Burgess parkrun	5km	18 Feb	19:39	74.46%
Bromley parkrun	5km	11 Feb	19:56	73.40%
Lloyd parkrun, Croydon	5km	4 Feb	22:15	65.76%
Pymmes parkrun	5km	28 Jan	23:25	62.48%
Victoria Park 10km	10km	22 Jan	40:11	75.78%
Beckenham Place parkrun	5km	7 Jan	20:06	72.79%
2016	Distance	Date	Result	WAVA
Great South Run	10mi	23 Oct	1:05:52	75.88%
Bright10 - Brighton & Hove 10 mile	10mi	16 Oct	1:08:11	73.30%
Wimbledon 5K dash	5km	14 Aug	20:11	72.49%
London Triathlon (Olympic - Sunday)	1.5km/40km/10km	7 Aug	28:46 / 1:15:35 / 44:06	0.00%
Elmbridge 10K	10km	24 Jul	40:46	74.10%
Elmore 7	7mi	16 Jul	48:36	70.49%
Bromley Midsummer 10k	10km	29 Jun	42:59	70.28%
Harry Hawkes 10	10mi	26 Jun	1:08:45	72.11%
Battersea Park Self-Transcendence 5k Race	5km	6 Jun	19:43	73.61%
Dorking 10	10mi	5 Jun	1:15:36	65.57%
Sutton 10k	10km	8 May	45:53	65.84%
Brighton Half Marathon	13.1mi	28 Feb	1:29:08	73.86%
2015	Distance	Date	Result	WAVA
Brighton 10k	10km	15 Nov	40:29	74.62%
Croydon 10k	10km	18 Oct	40:43	74.19%
The Royal Borough of Kingston 10	10mi	4 Oct	1:06:38	74.40%
Croydon Switchback 5	5mi	27 Sep	34:40	69.21%
Fulham Palace parkrun	5km	19 Sep	18:47	77.27%
Surrey Bacchus Half Marathon	13.1mi	13 Sep	1:49:56	59.88%
Dulwich parkrun	5km	29 Aug	18:57	76.59%
Wimbledon Dash 5k	5km	9 Aug	19:35	73.53%
Elmbridge 10K	10km	26 Jul	40:06	74.75%
Harry Hawkes 10	10mi	19 Jul	1:12:16	68.04%
Self-Transcendence 10k Race	10km	4 Jul	39:56	75.06%
Run and Become 5k Battersea Park, London	5km	11 May	19:01	75.73%
Sutton 10k	10km	10 May	40:43	73.61%
London Marathon	26.2mi	26 Apr	3:30:05	64.65%
Bromley parkrun	5km	11 Apr	19:08	75.26%
Croydon Half Marathon	13.1mi	29 Mar	1:35:10	68.60%
Brighton Half Marathon	13.1mi	22 Feb	1:25:45	76.13%
Torremolinos Half Marathon	13.1mi	1 Feb	1:26:46	75.24%
2014	Distance	Date	Result	WAVA
Brighton 10k	10km	16 Nov	40:38	73.77%
Self Transcendence 10K	10km	4 Oct	40:56	73.22%
Croydon Switchback 5	5mi	28 Sep	35:55	66.28%
Dulwich parkrun	5km	27 Sep	19:29	73.91%
Battersea Park Self-Transcendence 10k	10km	2 Aug	41:24	71.84%
Battersea Park Self-Transcendence 5k Race	5km	28 Jul	19:24	73.65%
Elmbridge 10K	10km	20 Jul	43:43	68.03%
Battersea Park Self-Transcendence 10k	10km	12 Jul	42:47	69.51%
Battersea Park Self-Transcendence 5k Race	5km	2 Jun	19:38	72.78%
Sutton 10k	10km	11 May	43:10	68.90%
Croydon Half Marathon	13.1mi	30 Mar	1:38:48	65.53%
Surrey Spitfire 20	20mi	16 Mar	2:35:27	64.68%
Dulwich Park park run	5km	25 Jan	19:42	72.53%
Dulwich Park park run	5km	18 Jan	19:48	72.17%
Tadworth 10	10mi	5 Jan	1:13:30	66.36%
2013	Distance	Date	Result	WAVA
Dulwich Parkrun	5km	23 Nov	19:31	73.21%
Brighton 10k	10km	17 Nov	39:51	74.63%
Lexus Croydon 10K	10km	20 Oct	43:14	68.79%
Croydon Switchback 5	5mi	29 Sep	36:41	64.39%
Dulwich Parkrun	5km	28 Sep	19:39	72.72%
Bromley parkrun # 210	5km	21 Sep	20:21	70.22%
Dulwich Parkrun	5km	14 Sep	20:31	69.65%
Pride 10k	10km	17 Aug	43:53	67.77%
elmore 7	7mi	13 Jul	53:38	62.37%
Ranelagh Harriers Richmond 10k	10km	23 Jun	43:59	67.09%
Dorking 10	10mi	2 Jun	1:14:57	64.55%
SAL Braintree 1500m	1500mi	18 May	5:12	73.08%
Sutton 10k	10km	12 May	42:56	68.73%
British Athletics League 5000m	5000mi	11 May	20:07	70.48%
Ranelagh Richmond Half Marathon	13.1mi	5 May	1:35:34	67.19%
Croydon Half Marathon	13.1mi	7 Apr	1:38:33	65.16%
2012	Distance	Date	Result	WAVA
Brighton 10k	10km	18 Nov	39:05	75.50%
Great South Run	10mi	28 Oct	1:09:08	69.98%
Self Transcendence 10K	10km	4 Aug	39:43	73.73%
Elmbridge 10K	10km	22 Jul	40:00	73.21%
Elmore '7' (inc. Surrey Road League)	7mi	14 Jul	44:39	74.33%
SCVAC Hants + Surrey League 800m	800mi	9 Jul	2:23	77.14%
Self Transcendence 5k Battersea Park	5km	2 Jul	18:38	75.51%
Rosenheim League - 1500m	1500mi	25 Jun	4:59	75.68%
Ranelagh Harriers Richmond 10K	10km	24 Jun	39:19	74.48%
Dorking 10	10mi	10 Jun	1:05:48	72.94%
SCVAC T&F Championships 800m	800mi	3 Jun	2:26	75.55%
Southern Men's League Div 4e 400m	400mi	28 May	1:02	76.63%
Southern Men's League Div 4e 400m	400mi	16 May	1:05	73.10%
Rosenheim League - 1500m	1500mi	16 May	5:11	72.76%
Sutton 10K (inc. Surrey Road League)	10km	13 May	39:21	74.42%
Dulwich Parkrun	5km	5 May	18:56	74.31%
Crystal Palace parkrun	5km	21 Apr	19:38	71.66%
Crystal Palace parkrun	5km	14 Apr	19:44	71.30%
roundshaw parkrun	5km	7 Apr	19:52	70.82%
Paddock Wood Half Marathon	13.1mi	1 Apr	1:24:42	75.20%
Bushy Park Run	5km	24 Mar	19:14	73.15%
Crystal Palace Parkrun	5km	17 Mar	20:00	70.35%
Ostend to Bruges 10	10mi	4 Mar	1:10:03	68.51%
Brighton Half Marathon	13.1mi	19 Feb	1:28:54	71.65%
Ross Cycles Kenley 10k	10km	29 Jan	41:00	71.42%
Crystal Palace Parkrun	5km	21 Jan	20:24	68.97%
2011	Distance	Date	Result	WAVA
Croydon 10k	10km	16 Oct	41:08	71.19%
Streatham Common 6 mile XC champs	6mi	17 Sep	49:38	56.97%
Riddlesdown parkrun	5km	3 Sep	21:01	66.94%
London Pride Run 10k	10km	20 Aug	43:35	67.19%
Crystal Palace Parkrun	5km	11 Jun	21:57	63.60%
Beckenham Road 10k	10km	5 Jun	44:31	65.28%
SCVAC mid London division. League match 1	400mi	9 May	1:04	73.70%
London Marathon	26.2mi	17 Apr	3:21:02	65.28%
Newham London Run	10km	27 Mar	42:55	67.71%
Cranleigh 21	21mi	20 Mar	2:41:57	63.58%
Surrey Spitfire 20	20mi	13 Mar	2:33:14	63.99%
Torrevieja Half Marathon	13.1mi	27 Feb	1:33:27	67.61%
Sidcup 10	10mi	13 Feb	1:07:25	70.63%
2010	Distance	Date	Result	WAVA
Brighton 10k	10km	21 Nov	39:22	73.81%
Lloyd Park Park Run	5km	13 Nov	21:20	65.44%
Lloyd Park parkrun	5km	23 Oct	22:57	60.83%
Croydon 10K	10km	10 Oct	44:41	65.03%
Streatham Common 6 mile XC champs	6mi	2 Oct	38:02	73.77%
Ranelagh Harriers Richmond 10K	10km	20 Jun	40:37	71.01%
Beckenham Road 10K	10km	6 Jun	40:53	70.54%
Dorking 10	10mi	23 May	1:11:32	66.04%
Sutton 10K	10km	2 May	41:06	70.17%
Southern Men's League Div 4e 400m	400mi	1 May	1:04	73.18%
Thames Towpath 10	10mi	18 Apr	1:07:34	69.92%
Fleet Half Marathon	13.1mi	21 Mar	1:28:53	70.52%
Wimbledon Audi 10k	10km	14 Mar	41:30	69.49%
Sussex Beacon Half Marathon	13.1mi	21 Feb	1:31:21	68.62%
2009	Distance	Date	Result	WAVA
Brighton 10k	10km	15 Nov	39:48	72.46%
Croydon 10k	10km	18 Oct	40:20	71.50%
Switchback 5	5mi	27 Sep	34:20	66.71%
Roundshaw Downs parkrun	5km	19 Sep	20:32	67.48%
Chestnut Tree House 10k Coastal Run	10km	13 Sep	40:32	71.15%
Richmond Parkrun	5km	22 Aug	20:11	68.65%
London Pride Run 10k	10km	15 Aug	41:16	69.89%
Belgrave Bolt 5k	5km	8 Aug	20:01	68.71%
Elmbridge 10K	10km	26 Jul	40:48	70.16%
Richmond parkrun	5km	25 Jul	21:09	65.02%
Self Transcendence 5k	5km	29 Jun	19:50	69.34%
Dysart Dash	10km	28 Jun	40:47	70.19%
WEALD OF KENT 10M	10mi	21 Jun	1:06:22	70.64%
Vets T&F - 800m	800mi	10 Jun	2:28	72.52%
Keep your eye on the ball 5k	5km	6 Jun	19:32	70.41%
Self Transcendence 5k	5km	1 Jun	19:50	69.34%
Dorking 10	10mi	31 May	1:09:23	67.57%
Rosenheim League - 800m	800mi	27 May	2:32	70.62%
Southern Men's League Div 4e 400m	400mi	16 May	1:03	73.82%
Sutton 10k	10km	3 May	41:51	68.40%
London Marathon	26.2mi	26 Apr	3:25:21	62.86%
Paddock Wood Half Marathon	13.1mi	5 Apr	1:29:17	69.65%
Sussex Beacon Half Marathon	13.1mi	22 Feb	1:26:38	71.78%
Barretts Canterbury 10	10mi	25 Jan	1:08:07	68.83%
Men's Surrey League XC - Lightwater	5mi	10 Jan	35:44	63.62%
Tadworth 10	10mi	4 Jan	1:10:17	66.70%
Surrey County XC Championships (Men)	12km	3 Jan	55:59	61.70%
2008	Distance	Date	Result	WAVA
The Grim Challenge	8mi	6 Dec	1:05:10	56.87%
Brighton 10k	10km	16 Nov	38:40	74.00%
Tidworth 10K	10km	2 Nov	41:06	69.65%
Croydon 10k	10km	19 Oct	40:52	70.04%
Men's Surrey League XC - Nork Park	5mi	11 Oct	30:06	75.53%
Dulwich 10k	10km	5 Oct	41:06	69.65%
Chestnut Tree House 10K South Coast Run	10km	7 Sep	40:24	70.85%
London Pride Run	10km	16 Aug	41:13	69.45%
Rosenheim League - 1500m	1500mi	23 Jul	5:13	70.11%
BUPA Great Capital Run	10km	20 Jul	41:19	68.76%
Elmore 7	7mi	19 Jul	47:47	67.35%
Dysart Dash 10K	10km	29 Jun	40:57	69.38%
National Counties Building Society Epsom 10K	10km	15 Jun	41:44	68.07%
Dorking 10	10mi	1 Jun	1:10:19	66.16%
Hillcrest 8K	8km	18 May	35:49	62.63%
Goodall Trophy (club handicap)	5mi	14 May	34:22	65.65%
Rosenheim League - 3000m	3000mi	7 May	11:20	68.46%
Rosenheim League - 1500m	1500mi	7 May	5:13	70.11%
Sutton 10K	10km	4 May	42:55	66.20%
Eastleigh 10k	10km	16 Mar	40:48	69.63%
Wokingham Half Marathon	13.1mi	10 Feb	1:27:56	70.16%
Epsom Oddballs Perch 6.25	6.25mi	27 Jan	43:49	65.22%
Surrey XC League - Lloyd Park	8mi	12 Jan	1:00:28	60.83%
2007	Distance	Date	Result	WAVA
Grim 8	8mi	1 Dec	1:08:22	53.80%
Brighton 10k	10km	18 Nov	41:38	68.24%
East Surrey League XC	8km	27 Oct	37:20	60.08%
Cancer Research UK 10k - Hampton Court Palace	10km	30 Sep	41:47	67.99%
Switchback 5	5mi	23 Sep	34:25	65.56%
Starfish 10K Breakfast Run and Picnic	10km	16 Sep	43:19	65.59%
Keep Your Eye on the Ball 5k	5km	3 Jun	21:26	63.21%
Goodall Trophy (club handicap)	5mi	16 May	32:58	67.94%
London Marathon	26.2mi	22 Apr	3:21:55	62.88%
Silverstone Half Marathon	13.1mi	18 Mar	1:30:19	67.78%
Wokingham Half Marathon	13.1mi	11 Feb	1:30:16	67.81%
Tadworth 10	10mi	7 Jan	1:13:32	62.78%
2006	Distance	Date	Result	WAVA
Croydon 10K	10km	22 Oct	41:15	68.37%
Wimbledon 10k	10km	1 Oct	41:49	67.44%
Clapham Common 10K Series	10km	10 Sep	43:10	65.33%
Clapham Common 10K Series	10km	23 Jul	42:10	66.38%
BUPA Capital FM 10k	10km	11 Jun	44:38	62.72%
Sutton 10k	10km	7 May	42:21	66.10%
Croydon 10k	10km	9 Apr	43:56	63.71%
Surrey Cross Country Championships	12km	6 Jan		0.00%
2005	Distance	Date	Result	WAVA
Croydon 10K	10km	16 Oct	40:48	68.61%
Chestnut Tree House South Coast 10k	10km	10 Sep	45:51	61.05%
London Marathon	26.2mi	17 Apr	3:26:20	60.79%
adidas Milton Keynes Half-Marathon	13.1mi	20 Mar	1:33:48	64.30%
Wokingham Half Marathon	13.1mi	13 Feb	1:30:02	66.99%
2004	Distance	Date	Result	WAVA
London Pride run 10k	10km	21 Aug	43:05	64.50%
Capital Radio Feetbeat,	10km	23 May	44:05	62.60%
Croydon 10K	10km	4 Apr	43:22	63.64%
2003	Distance	Date	Result	WAVA
Bupa Feetbeat, London	10km	18 May	44:17	61.95%
London Marathon	26.2mi	13 Apr	4:11:28	49.68%
Croydon 10K	10km	6 Apr	44:53	61.12%

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