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Flat Out Fi F45

About

Race Times

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Mileage

Training

Blog

Saffron Striders RC

Races
277
Miles
13209
Miles
1
Miles
6454
WAVA
82.37%
5k
19:40
5M
31:45
10k
39:54
10M
1:06:20
Half
1:28:40
20M
2:20:12
Mara
3:18:44

About Me

I started running again about 10 years ago (as I was starting to feel a bit of a lardy from living an unhealthy lifestyle whilst working in London). I joined the Saffron Striders about 2 years ago - one of the best things Ive ever done. Since joining, my times have improved dramatically and Ive also met loads of people suffering from the same addiction as me! ;o) Not sure what my fave distance is - maybe 10 miles - though am quite liking half marathons at the moment.

Current Status

Looking forward to our first XC race of the season this Sunday! :o)))

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This user is a member of Swimmers

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	Kevin Henry 5k League-Impington5km	19:40	6:20	76.66	47	19:51	19:40	20:18	20:09	20:41	20:00	19:54	20:21	20:25	20:23
3.7mi	Essex Road Relay Championships3.7mi	24:58	6:45	72.53	1				24:58
6km	Newmarket Heath Run6km	21:58	5:54	82.37	3		21:58		22:31		22:38
4.8mi	Xc race - Bishops Stortford4.8mi	33:49	7:07	72.38	1								33:49
8km	Essex Vets X/C Champs8km	34:37	6:58	71.47	1			34:37
5mi	Felsted Friday Five5mi	31:45	6:21	77.39	28	31:45	33:04	32:47	32:45	33:01	32:25	32:39	33:20	33:11	32:55
6mi	Sunday League XC: Digswell6mi	40:18	6:43	74.04	1	40:18
10km	BONFIRE BURN 10K10km	39:54	6:25	77.83	71	40:00	39:54	40:35	41:37	41:41	41:05	41:22	40:46	41:11
10mi	Stebbing 1010mi	1:06:20	6:38	76.30	35	1:06:20	1:06:53	1:07:28	1:07:04	1:09:27	1:07:47	1:08:16	1:07:56	1:09:24
10.5mi	hereward relay stage 210.5mi	1:11:07	6:46	75.10	1		1:11:07
17km	Grasmere gallop17km	1:20:57	7:40	68.40	5				1:23:05	1:24:57	1:23:13	1:24:20	1:20:57
13.1mi	St Neots Riverside Half Marathon13.1mi	1:28:40	6:46	76.28	22	1:29:13	1:29:24	1:28:40	1:29:59	1:34:45	1:30:49	1:30:45	1:29:42	1:29:50
15mi	Benfleet 1515mi	1:51:23	7:26	69.16	3		1:51:49	1:51:23		2:01:42
20mi	Essex 20M20mi	2:20:12	7:01	74.38	6		2:20:12	2:21:27			2:26:01	2:23:21			2:29:54
26.2mi	London Marathon26.2mi	3:18:44	7:35	69.89	2		3:18:44							3:37:08

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	148	108	153	99	0	0	0	0	0	0	0	0	508
2019	28	26	34	71	0	0	0	0	0	0	0	0	159
2018	147	156	148	123	100	121	113	134	117	110	135	138	1542
2018	20	17	17	18	118	37	36	68	66	79	36	26	538
2017	139	115	154	126	135	117	118	129	120	145	128	134	1561
2017	44	28	47	70	77	71	51	78	91	30	23	40	651
2016	143	118	140	139	124	118	121	110	127	130	135	124	1529
2016	34	22	11	44	44	24	54	113	43	19	27	29	464
2015	114	127	136	137	122	114	124	145	124	124	124	128	1520
2015	57	0	12	67	54	41	49	185	34	48	33	36	616
2014	140	119	119	137	129	118	87	110	94	123	89	111	1377
2014	25	49	59	65	61	76	139	63	35	30	48	53	703
2013	121	122	136	132	123	120	90	113	118	123	92	121	1412
2013	21	43	35	85	58	97	37	73	53	49	59	50	661
2013	0	0	0	0	0	0	0	0	0	0	0	1	1
2012	124	159	111	14	98	87	103	106	108	122	113	127	1272
2012	71	48	82	214	79	104	88	110	96	50	38	36	1013
2011	124	140	152	90	107	92	113	117	116	120	131	97	1398
2011	74	27	34	163	97	94	117	60	90	71	36	74	936
2010	0	0	123	148	123	91	35	100	131	114	105	120	1090
2010	0	0	44	61	68	82	145	123	97	24	41	27	712

Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
9.7mi, 42:51 Cycling - Mountain Biking Absolutely stunning day today! Did 6 miles to Debden and back and then 4 miles more on my own! Add a comment	5mi, 32:55 Running - Pushing Buggy Braintree 5 race! Really pleased how it went today! Got a County Gold for first FV45! Add a comment 1mi, 7:54 Running - Warm Up Warm up for Braintree 5 race! Add a comment	0mi, 1:00:00 Cross-Training - Gym Add a comment 0mi, 31:00 Swimming - Pool 44 lengths at lunchtime! Add a comment	6mi, 44:45 Running - Intervals Really hideous day today but was lucky to get out before it started to rain more heavily! Did 10 min warm up then intervals on the pavement by the heath of 1 min faster, 1 min recovery. 3 x 30 secs fast and then a few fartleks on the way back to work! Add a comment	7.2mi, 56:47 Running - General Audley End, Sparrows End Hill loop! Add a comment 0mi, 31:00 Swimming - Pool 44 lengths at lunchtime! Add a comment	-	4.5mi, 37:14 Running - Easy Suffering with a cough and cold today so took it v easy and kept it nice and flat and enjoyed an easy run around Royston for a change!! ;o) Add a comment
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
6mi, 28:57 Cycling - Mountain Biking Chilly but nice bike ride with Dad to Debden and back! Still got chesty cough! Add a comment	19mi, 2:37:38 Running - Long Run Lovely easy long to Ickleton, Duxford and back Add a comment	12mi, 50:09 Cycling - Road Biking No training tonight and it was a lovely evening so did the Hadstock loop for a change on my road bike. Not too bad a time considering I’ve still got a bit of a chesty cough! Add a comment 0mi, 31:00 Swimming - Pool 44 lengths at lunchtime! Add a comment	5.8mi, 45:26 Running - Intervals 10 min warm up then 6 x intervals of 1 min 30 fast and 1 min recovery jog. Nice running temp out there today! Add a comment	0mi, 1:00:00 Cross-Training - Core Add a comment 0mi, 31:00 Swimming - Pool 44 lengths at lunchtime! Add a comment	8mi, 1:01:36 Running - General Gorgeous sunny evening for a run! Did a loop of town then had an amazing run along Sparrows End Hill which is totally shut at the moment due to the landslide finally being fixed! Did a loop of town first then S End Hill then back up by Audley End House and bridge Add a comment	5.3mi, 42:53 Running - General Ran up to the heath and did some sprint intervals, a bit of hills and then ran back! Add a comment
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
6mi, 28:14 Cycling - Mountain Biking Sunny but chilly for a bike ride with Dad to Debden and back Add a comment	22mi, 3:03:00 Running - Long Run Longest last run before Halstead Marathon with Neil and then Stef! Did a great route and felt comfortable at the end! Add a comment	0mi, 1:00:00 Cross-Training - Gym Add a comment 0mi, 31:00 Swimming - Pool 44 lengths at lunchtime! Add a comment	6mi, 46:42 Running - Intervals 10 min warm up then intervals of 2 mins fast, 1 min easy x 6. 3 short hill runs up Briary Lane. Gorgeous out there in the warm sunshine today! Add a comment	0mi, 1:00:00 Cross-Training - Core Add a comment	3.1mi, 20:23 Running - Race First 5k race of the season in Impington. Really pleased with how I ran tonight considering we had been at Nellie’s funeral today. Gorgeous sunny evening for it and I ran well. Neil had a good race too! Add a comment 1mi, 9:08 Running - Warm Up Warm up for 5k race at Cambridge Tri club! Lovely evening for it! Add a comment	6mi, 28:02 Cycling - Mountain Biking Stunning morning for a bike ride with dad to Debden and back! Add a comment 6.3mi, 48:24 Running - General Gorgeous sunny morning for a run around the top fields, Butlers Lane, Redgates Lane, Sewards End and back! Add a comment
Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26
9.6mi, 43:08 Cycling - Road Biking Early misty ride around the barracks loop! Legs felt really heavy today! Add a comment	11.9mi, 49:58 Cycling - Road Biking Was meant to run with Stef this morning but couldn’t unfortunately as my right calf feels a bit tight so I did the sensible thing and had a good bike ride around the Hadstock loop instead! Gorgeous in the sunshine but chilly in the shade! Add a comment	13.3mi, 55:02 Cycling - Road Biking Last day off and gorgeous sunny weather yet again! Calf still a bi tight so did a lovely bike ride with Neil instead, Sewards End, Radwinter, Wimbish and back Add a comment	6.3mi, 26:09 Cycling - Road Biking Quick blast around Thaxted Road, Cole End Lane, Sewards End loop before going to see Cyrille to see if he can fix me so I can run again! Add a comment 0mi, 31:00 Swimming - Pool Still cant run so went for a nice swim instead! The usual 44 lengths! Add a comment	5mi, 39:54 Running - Easy After a v positive physio appointment with the brilliant Cyrille last night it turns out that my leg problem isn't my calf at all! Its my v tight and immobile hips and rotators in my right leg which, after lots of work on them felt so much looser and better. He loosened my foot up too and said my calf was fine and ok to run easy on it so that's what I did today and I could not wait to get out there again after 5 days of no running! Just did the path alongside the heath as he said to keep it as flat as I could. Felt ok, so am v happy to be back in action! Add a comment	0mi, 31:00 Swimming - Pool 44 lengths at lunchtime! Add a comment	-

2019	Date	Result	WAVA
Kevin Henry 5k League - Cambridge Tri Club, Impington	18 Apr	20:23	77.91%
Braintree 5	31 Mar	32:55	78.97%
Saffron Walden - 'East Herts and West Essex' XC	17 Mar	31:33	72.90%
Essex Road Relays	16 Mar	20:54	75.99%
Essex 20	3 Mar	2:29:54	74.15%
2018	Date	Result	WAVA
B.Stortford - 'East Herts and West Essex' XC	9 Dec	33:24	75.96%
St Neots Riverside Half Marathon	18 Nov	1:30:27	78.10%
Stebbing 10	11 Nov	1:09:38	76.56%
Wix 5	21 Oct	33:11	78.34%
Tiptree 10	14 Oct	1:09:24	76.82%
Greater Cambridge 10k	9 Sep	42:27	76.00%
Kevin Henry 5k League-Cambridge-Wilberforce Road	6 Sep	20:48	75.68%
Takeley 10k	2 Sep	42:06	76.63%
Kevin Henry 5k League-Haverhill RC-Kedington	2 Aug	20:45	75.86%
Kevin Henry 5k League-Saffron Walden	12 Jul	20:25	77.10%
Felsted 10K	8 Jul	42:29	75.94%
Stort 5	1 Jul	34:09	75.45%
Kevin Henry 5k League-Newmarket	14 Jun	20:44	75.92%
Stansted 10K	10 Jun	43:50	73.60%
Hatfield Broad Oak 10K Road Race	28 May	42:10	76.51%
Braintree	20 May	33:35	76.72%
Kevin Henry 5k League - Ely	17 May	21:20	73.79%
London Marathon	22 Apr	3:37:08	68.73%
Bromley 10km	8 Apr	41:11	78.34%
Great Bentley Half Marathon	4 Feb	1:29:50	77.94%
Saffron Walden - 'East Herts and West Essex' XC	28 Jan	31:19	72.80%
Essex Cross country championship	6 Jan	33:39	0.00%
2017	Date	Result	WAVA
Buntingford 10	31 Dec	1:09:31	76.02%
Xc race - Bishops Stortford	3 Dec	33:49	72.38%
Essex Vets Cross Country	2 Dec	34:24	74.46%
Ware - 'East Herts and West Essex' XC	19 Nov	35:15	72.65%
Stebbing 10	12 Nov	1:07:56	77.79%
Bonfire Burn	5 Nov	41:07	78.47%
Thurlow 5 and 10	15 Oct	1:09:25	37.12%
Abington 10K	1 Oct	40:46	79.14%
Harlow 10	3 Sep	1:08:51	76.13%
Kevin Henry 5k League-Cambridge-Wilberforce Road	3 Aug	20:22	76.66%
Kevin Henry 5k League-Haverhill RC-Kedington	13 Jul	20:30	76.16%
Felsted 10k	9 Jul	41:53	76.40%
Brentwood 10k (and Essex Championship)	2 Jul	41:17	77.51%
Kevin Henry 5k League-Saffron Walden	29 Jun	20:21	76.72%
Quendon & Rickling Fun Run	25 Jun	42:34	75.18%
Steeple Bumpstead 10k	18 Jun	43:14	74.02%
Stansted 10K	11 Jun	43:53	72.92%
Kevin Henry 5k League-Newmarket	8 Jun	20:33	75.98%
Grasmere gallop	3 Jun	1:20:57	68.40%
Hatfield Broad Oak 10K Road Race	29 May	41:52	76.43%
High Easter 10k Road Race	21 May	41:12	77.67%
ashdon 10k	1 May	43:23	73.76%
Haverhill 10k	9 Apr	42:42	74.94%
Braintree 5	2 Apr	33:20	76.67%
Essex Road Relay	18 Mar	20:24	76.54%
Great Bentley Half Marathon	5 Feb	1:29:42	77.43%
2016	Date	Result	WAVA
Witham Running Club Boxing Day 5	26 Dec	32:39	78.27%
Stebbing 10	13 Nov	1:08:16	76.78%
Bonfire Burn 10k	6 Nov	41:42	76.74%
Tiptree 10 Miles	9 Oct	1:08:55	76.05%
Pleshey Half Marathon	2 Oct	1:31:48	75.66%
Takeley 10k	11 Sep	42:05	75.47%
The Riverside Runners 29th Anniversary 10K	7 Aug	43:14	73.46%
Kevin Henry 5k League-Haverhill RC-Kedington	4 Aug	20:50	74.38%
Stansted 10K	17 Jul	44:19	71.66%
Felsted 10k (Essex Championship)	10 Jul	41:22	76.78%
Kevin Henry 5k League-Saffron Walden	7 Jul	19:54	77.87%
Stortford 10	3 Jul	1:11:25	72.84%
Steeple Bumpstead 10k	26 Jun	43:26	73.12%
Grasmere Gallop 17km Trail Run	4 Jun	1:24:20	65.16%
Holkham parkrun	21 May	20:54	74.14%
Kevin Henry 5k League - Ely	19 May	20:23	76.02%
Great Baddow 10	15 May	1:08:18	76.16%
Witham may day 5 (Essex champs)	2 May	32:47	77.36%
Kevin Henry 5k League - Cambridge Tri Club, Impington	28 Apr	20:38	75.10%
Skyline 120 Braintree 5	17 Apr	33:07	76.59%
Haverhill 10k	10 Apr	42:16	75.14%
Essex Road Relays	19 Mar	20:15	76.52%
Essex 20	6 Mar	2:23:21	75.20%
B.Stortford - 'East Herts and West Essex' XC	28 Feb	33:10	74.64%
Great Bentley Half Marathon	7 Feb	1:30:45	75.95%
Saffron Walden - 'East Herts and West Essex' XC	3 Jan	31:35	71.06%
2015	Date	Result	WAVA
Ely New Year’s Eve 10k	31 Dec	41:51	75.89%
Witham Running Club Boxing Day 5	26 Dec	33:23	75.97%
Harlow - 'East Herts and West Essex' XC	13 Dec	37:37	67.42%
Nene Valley 10	6 Dec	1:07:47	76.74%
Ware - 'East Herts and West Essex' XC	15 Nov	36:10	69.71%
Stebbing 10	8 Nov	1:08:24	76.05%
Wix 5	18 Oct	32:25	78.24%
Tiptree 10	11 Oct	1:08:14	76.24%
Pleshey Half Marathon	13 Sep	1:30:49	75.38%
Kevin Henry 5k League-Cambridge-Wilberforce Road	10 Sep	20:00	76.95%
Battle	6 Sep	41:44	75.58%
Kevin Henry 5k League - Ely	6 Aug	20:32	74.95%
Felsted 10k	12 Jul	41:12	76.56%
BNY Mellon Brentwood & Essex Championship 10K	5 Jul	41:05	76.77%
Kevin Henry 5k League-Haverhill RC-Kedington	2 Jul	20:44	74.23%
Rickling green 10k	28 Jun	42:28	74.27%
Steeple Bumpstead 10k	21 Jun	42:49	73.67%
Grasmere Gallop 17km Trail Run	6 Jun	1:23:13	65.58%
Hatfield Broad Oak 10K Road Race	25 May	41:06	76.74%
Kevin Henry 5k League-Saffron Walden	21 May	21:26	71.80%
Great Baddow 10	17 May	1:09:46	74.05%
Newmarket Heath Race	7 May	22:38	81.59%
ashdon 10k	4 May	44:28	70.93%
Kevin Henry 5k League - Cambridge Tri Club, Impington	30 Apr	20:25	75.38%
St Clare Hospice 10k	12 Apr	42:30	74.21%
Skyline 120 Braintree 5m	29 Mar	34:17	73.47%
Essex County Road Relays	28 Mar	21:04	73.05%
Essex 20	15 Mar	2:26:01	73.19%
B.Stortford - 'East Herts and West Essex' XC	1 Feb	36:20	67.66%
Saffron Walden - 'East Herts and West Essex' XC	25 Jan	32:25	68.75%
2014	Date	Result	WAVA
Witham Boxing Day 5	26 Dec	33:01	76.29%
Ware - 'East Herts and West Essex' XC	16 Nov	39:02	64.14%
Stebbing 10	9 Nov	1:09:27	74.39%
Tiptree 10	12 Oct	1:10:27	73.33%
Abington 10k	5 Oct	42:27	74.30%
Stansted 10k	13 Jul	45:22	69.09%
Kevin Henry 5k League-Saffron Walden	3 Jul	21:31	71.07%
Great Easton 5m (Essex champs)	15 Jun	33:35	74.53%
Grasmere Gallop	7 Jun	1:24:57	63.84%
Kevin Henry 5k League-Newmarket	5 Jun	20:49	73.46%
Hatfield Broad Oak 10K	26 May	41:41	75.19%
Haverhill Half Marathon	11 May	1:34:45	71.79%
Kevin Henry 5k League - Cambridge Tri Club, Impington	8 May	20:41	73.94%
ashdon 10k	5 May	43:24	72.22%
Cambridge Cambourne 10k	6 Apr	42:46	73.29%
St. Clare's Hospice Hastingwood 10k	16 Mar	42:08	74.39%
B.Stortford - 'East Herts and West Essex' XC	16 Feb	36:05	67.70%
Great Bentley Half Marathon	9 Feb		0.00%
Saffron Walden - 'East Herts and West Essex' XC	2 Feb	31:32	70.23%
Benfleet 15	19 Jan	2:01:42	64.00%
Harlow - 'East Herts and West Essex' XC	12 Jan	37:00	67.65%
Essex X-Country Championships	4 Jan	36:53	67.86%
2013	Date	Result	WAVA
Witham Boxing Day 5	26 Dec	32:51	76.19%
Ware - 'East Herts and West Essex' XC	15 Dec	37:38	66.11%
Cross Country League Trent Park	8 Dec	33:47	74.09%
St Neots Riverside Half Marathon	17 Nov	1:29:59	75.60%
Stebbing 10	10 Nov	1:07:04	76.55%
Cross Country League 1 Cheshunt	27 Oct	34:51	71.82%
Thurlow 10	20 Oct	1:09:18	74.08%
Tiptree 10	13 Oct	1:08:08	75.35%
Manuden Fun Run	6 Oct	41:37	75.31%
Pleshey and Essex Half Marathon	22 Sep	1:31:28	74.37%
Mersea 10	25 Aug	1:10:33	72.35%
Kevin Henry 5k League-Newmarket	1 Aug	20:54	72.75%
Harlow 10	28 Jul	1:09:55	73.00%
Olympic Park Anniversary Run	21 Jul	35:52	69.38%
Riverside Runners 26th Anniversary 10K	14 Jul		0.00%
Felsted 10k	14 Jul	41:56	74.31%
Newmarket 10k	7 Jul	42:42	72.98%
Kevin Henry 5k League-Haverhill RC-Kedington	4 Jul	20:09	75.46%
Grasmere Gallop 17k	8 Jun	1:23:05	64.89%
Kevin Henry 5k League-Saffron Walden	6 Jun	21:02	72.29%
Stortford 10	2 Jun	1:10:01	72.90%
Henham 10k	19 May	43:25	71.77%
Danbury 10k	11 May	45:30	68.49%
ashdon 10k	6 May	42:42	72.98%
Newmarket Heath Run	2 May	22:31	81.03%
Hertford Charity 10k	14 Apr	43:07	72.27%
Skyline 120 Braintree 5	7 Apr	32:45	75.99%
St Clare Hospice 10k	17 Mar	42:29	73.35%
Essex Road Relay Championships	16 Mar	24:58	72.53%
Cross Country League 5 Watford	17 Feb	43:19	70.62%
Great Bentley Half Marathon	10 Feb	1:30:22	74.84%
Saffron Walden - 'East Herts and West Essex' XC	27 Jan	33:35	65.57%
Cross Country League 4 Royston	13 Jan	41:10	60.45%
Harlow - 'East Herts and West Essex' XC	6 Jan	37:51	64.30%
2012	Date	Result	WAVA
Ely New Year’s Eve 10k	31 Dec	42:32	73.27%
Witham Boxing Day 5	26 Dec	32:59	75.45%
Ware - 'East Herts and West Essex' XC	16 Dec	41:00	60.21%
Cross Country League 3 St Albans	9 Dec	39:20	63.27%
B.Stortford - 'East Herts and West Essex' XC	2 Dec	33:29	72.54%
Essex Vets X/C Champs	1 Dec	34:37	71.47%
Chelmsford AC 10k (Essex champs)	25 Nov	40:35	76.79%
St Neots Riverside Half Marathon	18 Nov	1:28:40	76.28%
Stebbing 10	11 Nov	1:09:22	73.58%
Tiptree 10	28 Oct	1:07:28	75.65%
Wix 5m (inc. Essex Championships)	21 Oct	32:47	75.91%
New Ware 10	14 Oct	1:09:39	73.28%
Manuden Fun Run	7 Oct	40:13	77.49%
Pleshey Half Marathon	23 Sep	1:31:11	74.17%
Clavering 10k	16 Sep	42:56	72.58%
Grunty Fen Half Marathon	9 Sep	1:36:18	69.86%
Kevin Henry 5k League-Saffron Walden	6 Sep	21:19	70.95%
Riverside Runners 25th Anniversary 10k	19 Aug	43:28	71.32%
Wandlebury Cross Country 5m	28 Jul	34:05	72.63%
Harlow 10	22 Jul	1:10:07	72.42%
St Ives 10k	15 Jul	41:53	74.01%
Felsted 10K	8 Jul	42:02	73.75%
Kevin Henry 5k League-Haverhill RC-Kedington	5 Jul	20:18	74.51%
Newmarket 10k	1 Jul	42:33	72.86%
Stansted 10k	24 Jun	44:34	69.56%
Stortford 10	17 Jun	1:12:24	70.13%
National Trust Grasmere Gallop 10K	9 Jun	46:47	66.26%
Kevin Henry 5k League-Newmarket	7 Jun	20:57	72.20%
Hatfield Broad Oak 10K Road Race	4 Jun	41:44	74.28%
Great Baddow 10	20 May	1:09:37	72.94%
Kevin Henry 5k League - Cambridge Tri Club, Impington	10 May	21:11	71.40%
Essex 20 (Incorporating Essex champs)	4 Mar	2:21:27	73.96%
B.Stortford - 'East Herts and West Essex' XC	12 Feb	34:13	68.73%
Benfleet 15	22 Jan	1:51:23	69.16%
Harlow - 'East Herts and West Essex' XC	15 Jan	35:14	68.72%
Saffron - 'East Herts and West Essex' XC	8 Jan	29:44	73.27%
2011	Date	Result	WAVA
Ely New Year’s Eve 10k	31 Dec	40:47	76.01%
Buntingford 10	27 Dec	1:06:53	75.92%
Sunday XC League - Race 3 Watford	11 Dec	38:30	64.41%
Ware - 'East Herts and West Essex' XC	4 Dec	34:36	68.09%
hereward relay stage 2	27 Nov	1:11:07	75.10%
Sunday XC League - Race 2 Trent Park	20 Nov	34:09	72.62%
Stebbing 10	13 Nov	1:07:39	75.19%
BONFIRE BURN 10K	6 Nov	39:54	77.83%
Sunday XC League - Race 1 Cheshunt	23 Oct	33:04	75.00%
The New Ware 10	16 Oct	1:07:57	74.85%
Tiptree 10	9 Oct	1:08:04	74.73%
Manuden 10k	2 Oct	42:55	72.36%
Saffron Walden 10K	25 Sep	41:58	74.00%
Grunty Fen Half Marathon	11 Sep	1:32:28	72.78%
The Takeley 10K	4 Sep	41:28	74.52%
Kevin Henry 5k League-Haverhill	1 Sep	20:00	75.39%
Wandlebury 5	6 Aug	33:33	73.56%
Kevin Henry 5k League-Newmarket	4 Aug	20:35	73.25%
Harlow 10	31 Jul	1:08:48	73.57%
TGT Brentwood 10k	17 Jul	41:06	75.19%
Kevin Henry 5k League-Cambridge	14 Jul	19:40	76.66%
Felsted 10K	10 Jul	41:00	75.37%
Stortford 10	26 Jun	1:12:03	70.25%
National Trust Grasmere Gallop 10K	12 Jun	44:48	68.98%
Harlow Ladies 5K Series (Race 3 of 3)	7 Jun	19:57	75.58%
Tilty Hilly 5	5 Jun	33:06	74.56%
Kevin Henry 5k League-Saffron Walden	2 Jun	20:31	73.49%
Hatfield Broad Oak 10K Road Race	30 May	40:13	76.84%
Harlow Ladies 5K Series (Race 2 of 3)	24 May	20:03	75.20%
Henham 10k	22 May	40:56	75.49%
Kevin Henry 5k League-Impington	12 May	19:40	76.66%
Newmarket Heath Run	5 May	21:58	82.37%
Ashdon 10k	2 May	42:16	77.50%
London Marathon	17 Apr	3:18:44	69.89%
St Clare Hospice 10K	3 Apr	40:53	75.59%
Oakley 20	27 Mar	2:21:36	73.65%
Clavering 10k	20 Mar	42:19	73.03%
Essex 20M	6 Mar	2:20:12	74.38%
Cambridge Boundary Run (Half Marathon)	27 Feb	1:32:57	72.40%
Sunday League XC: Royston	13 Feb	40:16	61.29%
Great Bentley Half Marathon	6 Feb	1:29:24	75.27%
Benfleet 15	23 Jan	1:51:49	68.91%
Sunday League XC: Watford	16 Jan	37:55	65.08%
Saffron - 'East Herts and West Essex' XC	9 Jan	30:39	70.85%
2010	Date	Result	WAVA
Ely New Year’s Eve 10k	31 Dec	40:44	75.86%
Sunday League XC: Digswell	12 Dec	40:18	74.04%
Harlow - 'East Herts and West Essex' XC	5 Dec	35:38	67.73%
Hereward Relay	28 Nov		0.00%
Hereward Relay - stage 2	28 Nov	1:08:13	77.91%
B.Stortford - 'East Herts and West Essex' XC	21 Nov	34:07	68.72%
St Neots Riverside Half Marathon	21 Nov		0.00%
Stebbing 10	14 Nov	1:06:20	76.30%
Ware - 'East Herts and West Essex' XC	31 Oct	35:15	66.51%
Sunday League XC: Cheshunt	24 Oct	33:16	74.18%
New Ware 10	17 Oct	1:06:57	75.60%
Great Eastern Run	10 Oct	1:29:39	75.06%
Manuden Fun Run	3 Oct	41:21	74.73%
Grunty Fen Half Marathon	12 Sep	1:30:40	73.84%
Kevin Henry 5K League - Newmarket	2 Sep	20:00	75.06%
The Eversden 5	28 Aug	35:01	70.17%
Kevin Henry 5K League - Haverhill	5 Aug	20:36	72.87%
Harlow 10	25 Jul		0.00%
St Ives 10k	18 Jul		0.00%
Felsted 10k	11 Jul		0.00%
Newmarket 10k	4 Jul		0.00%
Kevin Henry League 5K - Saffron Walden	1 Jul		0.00%
Stansted 10k	27 Jun	43:41	70.43%
Chrishall Trail Race	20 Jun	52:05	59.89%
Felsted Friday Five	18 Jun	31:45	77.39%
Springfield Striders Friday 5	11 Jun	32:10	76.38%
Harlow Ladies 5K Series (Race 3 of 3)	8 Jun	20:07	74.62%
Tilty Hilly	6 Jun	33:15	73.90%
Kevin Henry League 5K - Cambridge	3 Jun	19:51	75.63%
Hatfield Broad Oak 10K	31 May	40:00	76.92%
Great Baddow 10	23 May	1:09:14	72.79%
Harlow Ladies 5K Series (Race 2 of 3)	18 May	20:05	74.75%
Newmarket Heath Race	6 May		0.00%
Harlow Ladies 5K Series (Race 1 of 3)	4 May	20:06	74.68%
Ashdon	3 May	45:33	67.55%
Bungay Black Dog Half Marathon	18 Apr	1:32:00	72.77%
St Clare Hospice 10K Run	28 Mar	40:42	75.56%
Clavering 10k	21 Mar		0.00%
Cambridge Boundary Run (H/Marathon)	7 Mar	1:31:10	73.44%
B.Stortford - 'East Herts and West Essex' XC	14 Feb	35:04	67.00%
Great Bentley Half Marathon	7 Feb	1:29:13	75.04%
Ware - 'East Herts and West Essex' XC	17 Jan	38:52	60.07%
2007	Date	Result	WAVA
Grunty Fen Half Marathon	9 Sep	1:36:13	68.72%

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