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Races
75 -
Miles
7437 -
Miles
202 -
Miles
7447 -
10k
46:45 -
10M
1:26:03 -
Half
1:44:03 -
100k
19:45:04
- Best Times
- Best WAVA
Dist | Races | PB | WB | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
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6mi | 3 | 49:55
8:19/mi
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0.00 | 49:55 | 52:02 | 51:17 | ||||||||||||
10km | 4 | 46:45
7:31/mi
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0.00 | 1:01:00 | 55:24 | 47:40 | 46:45 | |||||||||||
11.9km | 1 | 1:08:25
9:15/mi
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0.00 | 1:08:25 | ||||||||||||||
8mi | 5 | 1:19:52
9:59/mi
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0.00 | 1:24:12 | 1:27:12 | 1:19:52 | 1:21:23 | |||||||||||
10mi | 7 | 1:26:03
8:36/mi
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0.00 | 1:32:48 | 1:26:03 | |||||||||||||
13.1mi | 10 | 1:44:03
7:57/mi
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0.00 | 2:02:28 | 2:12:56 | 1:49:34 | 1:48:25 | 1:45:00 | 1:44:03 | |||||||||
16mi | 1 | 2:20:30
8:47/mi
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0.00 | 2:20:30 | ||||||||||||||
38km | 1 | 6:01:18
15:18/mi
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0.00 | 6:01:18 | ||||||||||||||
27mi | 4 | 5:37:21
12:30/mi
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0.00 | 9:16:44 | 5:37:21 | |||||||||||||
30mi | 4 | 5:41:16
11:23/mi
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0.00 | 8:49:42 | 5:41:16 | 6:48:53 | ||||||||||||
33mi | 4 | 6:49:16
12:24/mi
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0.00 | 7:54:08 | 6:49:16 | |||||||||||||
37mi | 2 | 6:58:02
11:18/mi
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0.00 | 6:58:02 | ||||||||||||||
66.8km | 1 | 10:15:07
14:49/mi
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0.00 | 10:15:07 | ||||||||||||||
43mi | 1 | 8:44:00
12:11/mi
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0.00 | 8:44:00 | ||||||||||||||
43.8mi | 1 | 12:06:45
16:36/mi
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0.00 | 12:06:45 | ||||||||||||||
70.6km | 1 | 12:01:04
16:26/mi
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0.00 | 12:01:04 | ||||||||||||||
50mi | 5 | 11:29:36
13:48/mi
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0.00 | 11:29:36 | 12:30:20 | 13:37:58 | ||||||||||||
57mi | 2 | 13:59:10
14:43/mi
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0.00 | 14:31:21 | 13:59:10 | |||||||||||||
60mi | 1 | 17:36:16
17:36/mi
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0.00 | 17:36:16 | ||||||||||||||
100km | 2 | 19:45:04
19:04/mi
|
0.00 | 21:00:00 | 19:45:04 | |||||||||||||
102km | 1 | 22:01:34
20:51/mi
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0.00 | 22:01:34 | ||||||||||||||
110km | 1 | 19:30:00
17:07/mi
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0.00 | 19:30:00 | ||||||||||||||
69mi | 1 | 17:25:39
15:09/mi
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0.00 | 17:25:39 | ||||||||||||||
70mi | 2 | 14:46:41
12:40/mi
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0.00 | 22:52:00 | 14:46:41 | |||||||||||||
114.5km | 1 | 31:15:20
26:22/mi
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0.00 | 31:15:20 | ||||||||||||||
72.7mi | 1 | 17:40:00
14:34/mi
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0.00 | 17:40:00 | ||||||||||||||
122.8km | 1 | 27:29:03
21:37/mi
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0.00 | 27:29:03 | ||||||||||||||
84mi | 1 | 19:15:16
13:45/mi
|
0.00 | 19:15:16 | ||||||||||||||
166km | 1 | 32:42:42
19:02/mi
|
0.00 | 32:42:42 |
2020 |
Distance | Date | Result | WAVA |
North Coast 110k | 110km | 2 Oct | 19:30:00 | 35.80% |
Pilgrim Challenge Day 2 | 33mi | 2 Feb | 7:36:18 | 37.22% |
Pilgrim Challenge Day 1 | 33mi | 1 Feb | 6:49:16 | 41.50% |
Country to Capital | 43mi | 11 Jan | 8:44:00 | 47.04% |
2019 |
Distance | Date | Result | WAVA |
Druids Challenge Ridgeway Multistage Ultra Day 3 | 27mi | 10 Nov | 5:37:21 | 39.84% |
Druids Challenge Ridgeway Multistage Ultra Day 2 | 27mi | 9 Nov | 6:02:57 | 37.03% |
Druids Challenge Ridgeway Multistage Ultra Day 1 | 30mi | 8 Nov | 6:48:53 | 37.45% |
Graechen Berglauf | 17.95km | 7 Sep | 3:00:55 | 28.87% |
UTMR full course (170k 12000m) - however in 2019 halted at CP04. | 50.3km | 5 Sep | 12:01:00 | 22.13% |
TVSB X-Alpine | 114.5km | 7 Jul | 31:15:20 | 23.05% |
nuts karhunkierros 166k | 166km | 24 May | 32:42:42 | 37.02% |
Ultra Trail Mont Terrible (day 2) | 38km | 14 Apr | 6:01:18 | 32.53% |
Ultra Trail Mont Terrible (day 1) | 70.6km | 13 Apr | 12:01:04 | 34.59% |
XNRG Pilgrims 33 mi x2 days (day2) | 33mi | 3 Feb | 8:04:35 | 34.76% |
XNRG Pilgrims 33 mi x2 days | 33mi | 2 Feb | 7:54:08 | 35.52% |
2018 |
Distance | Date | Result | WAVA |
Grim Challenge | 11.9km | 1 Dec | 1:08:25 | 49.71% |
Hellrunner: Hell Down South | 10mi | 24 Nov | 1:44:45 | 44.35% |
Pony Express Day 2 | 30mi | 14 Oct | 5:41:16 | 44.50% |
Pony Express Day 1 | 30mi | 13 Oct | 6:16:50 | 40.30% |
TDS 2018 | 122.8km | 29 Aug | 27:29:03 | 27.89% |
Round the Island - Day 2 | 37mi | 8 Jul | 6:58:02 | 44.80% |
Round the Island - Day 1 | 37mi | 7 Jul | 8:36:05 | 36.29% |
Zugspitze Ultra | 102km | 15 Jun | 22:01:34 | 28.90% |
2017 |
Distance | Date | Result | WAVA |
Hellrunner: Hell Down South | 10mi | 18 Nov | 1:44:25 | 44.13% |
Druids Challenge Ridgeway Multistage Ultra Day 3 | 27mi | 12 Nov | 11:07:32 | 19.80% |
Druids Challenge Ridgeway Multistage Ultra Day 2 | 27mi | 11 Nov | 9:16:44 | 23.75% |
Druids Challenge Ridgeway Multistage Ultra Day 1 | 30mi | 10 Nov | 8:49:42 | 28.44% |
X-NRG Round the Isle Ultra | 70mi | 1 Jul | 14:46:41 | 47.19% |
Fleet Half Marathon | 13.1mi | 19 Mar | 1:44:03 | 58.55% |
Hellrunner: Hell Down South | 12mi | 14 Jan | 1:44:32 | 53.29% |
2016 |
Distance | Date | Result | WAVA |
Might Contain Nuts 4 Brecon Ultra | 66.84km | 3 Dec | 10:15:07 | 37.47% |
Druids Challenge Ridgeway Multistage Ultra | 84mi | 11 Nov | 19:15:16 | 48.87% |
Cotswold Way Challenge | 57mi | 24 Sep | 13:59:10 | 40.29% |
X-RNG Round the Island Ultra | 70mi | 3 Jul | 22:52:00 | 30.27% |
Pony Express | 60mi | 30 Apr | 17:36:16 | 33.70% |
2015 |
Distance | Date | Result | WAVA |
X-NRG Cotswold Challenge | 57mi | 12 Sep | 14:31:21 | 38.54% |
Lakeland50 | 50mi | 30 Jul | 12:34:15 | 36.54% |
Rat Race The Wall | 69mi | 20 Jun | 17:25:39 | 38.88% |
Hell Down South | 10mi | 18 Jan | 1:58:50 | 38.19% |
2014 |
Distance | Date | Result | WAVA |
Might Contain Nuts Brecons Winter | 44.95km | 6 Dec | 6:15:00 | 35.72% |
Brecons 10 - Long Course | 100km | 6 Sep | 19:45:04 | 30.70% |
Round the Island | 72.73mi | 21 Jun | 17:40:00 | 40.18% |
MCN Brecons Ultra - Summer | 31mi | 10 May | 10:08:00 | 25.08% |
Hellrunner: Hell Down South | 10mi | 4 Jan | 1:56:48 | 38.61% |
2013 |
Distance | Date | Result | WAVA |
Welsh Ultra | 43.78mi | 7 Dec | 12:06:45 | 32.82% |
Lakeland 50 | 50mi | 27 Jul | 13:37:58 | 33.31% |
2011 |
Distance | Date | Result | WAVA |
Grim Original | 8mi | 3 Dec | 1:36:49 | 36.30% |
Lakeland 50 | 50mi | 30 Jul | 12:30:20 | 36.01% |
Marwell Wildlife 10K | 10km | 22 May | 46:45 | 57.91% |
Reading Half Marathon | 13.1mi | 20 Mar | 1:45:00 | 56.05% |
Grim Challenge | 8mi | 16 Jan | 1:21:23 | 43.18% |
2010 |
Distance | Date | Result | WAVA |
Hellrunner: Hell Down South | 10mi | 27 Nov | 1:33:17 | 47.47% |
Reading Half Marathon | 13.1mi | 21 Mar | 1:48:25 | 54.12% |
2009 |
Distance | Date | Result | WAVA |
Grim Challenge | 8mi | 5 Dec | 1:19:52 | 43.70% |
Caesar's Camp 50 Miler | 50mi | 3 Oct | 11:29:36 | 38.97% |
Windsor Half Marathon | 13.1mi | 27 Sep | 1:49:34 | 53.43% |
Lakeland 50 | 50mi | 1 Aug | 15:09:12 | 29.56% |
Woodley 10K | 10km | 17 May | 47:40 | 56.38% |
Alton 10 | 10mi | 10 May | 1:26:03 | 51.32% |
The Asics Kingston Breakfast Run 16 miles | 16mi | 5 Apr | 2:20:30 | 52.17% |
Reading Half Marathon | 13.1mi | 29 Mar | 1:57:30 | 49.82% |
Fleet Half Marathon | 13.1mi | 15 Mar | 1:58:42 | 49.32% |
MOD XC | 6mi | 11 Feb | 51:17 | 50.60% |
2008 |
Distance | Date | Result | WAVA |
Grim Challenge | 8mi | 7 Dec | 1:27:12 | 39.93% |
Windsor Half Marathon | 13.1mi | 21 Sep | 2:12:56 | 43.97% |
Dunsfold 10K | 10km | 6 Apr | 55:24 | 48.39% |
Fleet Half Marathon | 13.1mi | 16 Mar | 2:16:21 | 42.87% |
2007 |
Distance | Date | Result | WAVA |
Grim Challenge | 8mi | 2 Dec | 1:24:12 | 41.29% |
Trailwalker UK | 100km | 15 Jul | 21:00:00 | 28.26% |
2006 |
Distance | Date | Result | WAVA |
MOD XC | 6mi | 8 Feb | 52:02 | 49.60% |
2005 |
Distance | Date | Result | WAVA |
Great South Run | 10mi | 9 Oct | 1:32:48 | 47.41% |
Dorking 10K Fun Run | 10km | 1 May | 1:01:00 | 43.80% |
Bracknell Half Marathon | 13.1mi | 24 Apr | 2:02:28 | 47.67% |
Reading Half Marathon | 13.1mi | 6 Mar | 2:09:38 | 45.04% |
MOD XC | 6mi | 10 Feb | 49:55 | 51.68% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 10 | 52 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 64 |
2021 | 313 | 146 | 15 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 474 |
2020 | 55 | 105 | 50 | 73 | 58 | 34 | 21 | 18 | 24 | 85 | 13 | 89 | 622 |
2020 | 85 | 8 | 109 | 175 | 416 | 437 | 212 | 571 | 322 | 18 | 90 | 46 | 2487 |
2019 | 6 | 121 | 81 | 71 | 112 | 47 | 93 | 99 | 72 | 78 | 84 | 26 | 889 |
2019 | 0 | 0 | 23 | 18 | 131 | 108 | 14 | 46 | 85 | 35 | 0 | 20 | 481 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0.6 |
2018 | 47 | 38 | 96 | 23 | 83 | 105 | 93 | 186 | 4 | 69 | 47 | 202 | 994 |
2018 | 0 | 35 | 50 | 47 | 96 | 107 | 87 | 20 | 0 | 0 | 14 | 15 | 471 |
2017 | 70 | 53 | 66 | 27 | 36 | 55 | 119 | 135 | 0 | 61 | 106 | 0 | 728 |
2017 | 3 | 9 | 40 | 140 | 95 | 211 | 8 | 0 | 0 | 5 | 8 | 20 | 538 |
2016 | 14 | 4 | 60 | 39 | 98 | 110 | 142 | 93 | 63 | 4 | 124 | 124 | 875 |
2016 | 77 | 82 | 0 | 7 | 13 | 28 | 10 | 19 | 141 | 78 | 0 | 0 | 456 |
2015 | 2.9 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0.6 | 0.5 | 0 | 0 | 4.4 |
2015 | 18 | 17 | 25 | 9 | 5 | 110 | 99 | 95 | 72 | 0 | 7 | 23 | 480 |
2015 | 29 | 7 | 40 | 13 | 59 | 3 | 31 | 23 | 4 | 103 | 37 | 41 | 392 |
2014 | 0 | 0 | 0 | 1.1 | 0 | 0.8 | 0 | 5.1 | 0 | 1.4 | 1.8 | 1.1 | 11.2 |
2014 | 44 | 32 | 12 | 54 | 67 | 155 | 94 | 14 | 72 | 14 | 20 | 61 | 639 |
2014 | 24 | 80 | 117 | 225 | 44 | 68 | 14 | 47 | 75 | 16 | 15 | 29 | 752 |
2013 | 0.4 | 4.5 | 5.2 | 2 | 2.1 | 2.9 | 0.7 | 1.6 | 0 | 0 | 0.6 | 0 | 19.9 |
2013 | 1 | 1 | 0 | 0 | 36 | 14 | 66 | 39 | 6 | 13 | 24 | 140 | 340 |
2013 | 11 | 0 | 0 | 25 | 7 | 30 | 7 | 12 | 22 | 71 | 102 | 30 | 317 |
2012 | 12.7 | 10.5 | 19.9 | 14.9 | 16.9 | 14.9 | 14.7 | 8.6 | 6 | 2.6 | 2.9 | 2.2 | 126.5 |
2012 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 1 | 1 | 0 | 6 |
2012 | 0 | 0 | 3 | 0 | 0 | 25 | 44 | 99 | 104 | 0 | 12 | 0 | 286 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10.6 | 14.5 | 9.5 | 34.6 |
2011 | 24 | 21 | 55 | 39 | 68 | 95 | 139 | 76 | 57 | 32 | 12 | 11 | 630 |
2011 | 0 | 0 | 47 | 54 | 51 | 0 | 3 | 10 | 10 | 0 | 0 | 0 | 175 |
2010 | 0 | 0 | 0.3 | 2.2 | 0.4 | 0 | 1.1 | 0 | 0 | 0 | 0 | 0 | 3.9 |
2010 | 26 | 6 | 40 | 10 | 19 | 75 | 76 | 60 | 13 | 76 | 50 | 15 | 465 |
2010 | 72 | 64 | 13 | 46 | 72 | 60 | 4 | 8 | 55 | 25 | 0 | 12 | 430 |
2009 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 |
2009 | 84 | 63 | 69 | 54 | 42 | 7 | 67 | 101 | 107 | 55 | 31 | 26 | 707 |
2009 | 0 | 0 | 12 | 58 | 48 | 17 | 6 | 17 | 2 | 19 | 8 | 0 | 187 |
Wed 10th Feb
Feb 10
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Thu 11th Feb
Feb 11
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Fri 12th Feb
Feb 12
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Sat 13th Feb
Feb 13
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Sun 14th Feb
Feb 14
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Mon 15th Feb
Feb 15
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Tue 16th Feb
Feb 16
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7:25, 14;47, 22:19, 29:50, 37;48, 45;31, 52:55. Previous PB was 55:28 so aiming for sub 56 but when started realised could beat this. First 4k aiming at sub7:30 then sub 8 for last. Running at 10kmph and walking at 7.2kmph. Focused on 250m splits running at, say, 4.87 to get on pace for the 5k. Could have gone further or shorter faster. Hoka with insoles. 7 degrees temp in conservatory. 67.5kg at end (so dropped 2kg). Did not use calf or quad guards. Bodes well for a 10k time or a faster 5k.
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v cold. 0 degrees with a windchill of -8. Could not have stayed out for the hour or fixed a puncture as cold.
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V cold hands. windchill of -9. Big montane and fleece lines not good enough. Needed plastic liners and handwarmers.
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RR after best 15% 4k of the year (and better than 2020). Started meaning to do 12kphh but as felt OK sped up a bit so not really a RR. Hokas with insoles.
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15% treadmill incline. 2020 PB of 35:10 so seeing if can beat that. First k at 7:45. Second at 17:00. Third 25:50. Finish 34:40. Not totally spent as then went on and ran 2k on flat (separate entry). Always 6.8kmph or above on this. Hokas and insoles. Feet OK. Could have done more.
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Wed 17th Feb
Feb 17
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Thu 18th Feb
Feb 18
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Fri 19th Feb
Feb 19
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Sat 20th Feb
Feb 20
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Sun 21st Feb
Feb 21
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Mon 22nd Feb
Feb 22
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Tue 23rd Feb
Feb 23
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10%. Was going to go for a 7k 15% but calf muscles a bit twitchy so wanted something easier. Aiming for a 48min 6k at the start. Splits of 7:47, 7:25, 7:30, 7:29, 7:34 and 7:30 so 7:47, 15:12, 22:42, 30:11, 37:45 and 45:15. Sets me up for 8k in 1hr. Tactic was to always do each 250m split in <2 mins. Used calf guards and Hokas with orthotics. No foot pain. Kept above 7.2kmph always (so 8:17ks if did nothing) running at 8.4-10 as needed.
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Ash Ranges. Fast walking with slow running 5-6k. FPA of 3/10 afterwards. Poor shoe choice (old red Salomon trainers).
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Avg 24.6kmph. Max 54.6kmph. Could have avg of 25 if not spent time at a red light (40s)!
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10% hill. Had already cycled today so aim was a sub 32min but when started felt I could do sub-30. 7:16, 14:30, 21:49 and 28:50 to finish. No FPA. Hokas and orthotics.
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Max 45.5kmph. Fastest k avg 39.1kmph.
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Wed 24th Feb
Feb 24
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Thu 25th Feb
Feb 25
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Fri 26th Feb
Feb 26
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Sat 27th Feb
Feb 27
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Sun 28th Feb
Feb 28
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Mon 1st Mar
Mar 1
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Tue 2nd Mar
Mar 2
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10%. Treadmill. 7:44, 15:35, 23:29, 31:13, 38:59, 46:49, 54:18, 1:01:52, 1:09:23, 1:16:23. Plan was to try and get under 1Hr20 if possible (so 8 min ks). Note best of 2020 was 1:23:20. Best ever was 1:12:23 (I think - need to check seconds) which was Feb 2019 when I targeted many distances at 10%. Hokas with orthotics. L FPA 1-2 and afterwards L FPA 1. 70.3kg at start, 68.9kg at end. Quad and calf guards. No leg problems. No food/drink during it. Was running first 250m at 10kmph then dropping to 7.2 for the rest. In some of the second half but in a few 50-100m sections at 10kmph. 1219kcal. Could have sustained this for longer. Also could have gone a little faster in first half. Did not expect to get such a bite under 1:20 so a good run.
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max 46.8kmph. Ash Ranges then Old Guildford Road.
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Used Hoka Mach 2 and orthotics as some FPA going in to this. Pain about 2-3/10 so not going to walk on 28th Feb to give feet a break.
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Long Valley Test Track including Grim sections!
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max 56.5kmph. Fastest km 36.5kmph average. Legs still tired so taking it easy.
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Wed 3rd Mar
Mar 3
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Thu 4th Mar
Mar 4
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Fri 5th Mar
Mar 5
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Sat 6th Mar
Mar 6
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Sun 7th Mar
Mar 7
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Mon 8th Mar
Mar 8
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Tue 9th Mar
Mar 9
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10% gradient. Up many times in night with calf cramps. Had a 8k walk at 06:00 then aiming for 31-32 mins at 4k as didn't want to push things. Went OK. Calf muscles twitching afterwards. Hokas + orthotics. Mild 1/10 pain L FPA.
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