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Flat Out Fi F45

About

Race Times

All Races

Mileage

Training

Blog

Saffron Striders RC

Races
289
Miles
14415
Miles
1
Miles
6981
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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Buddies

Dist	Races	PB	WB	2007	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	48	19:40 6:20/mi	77.91		19:51 75.63	19:40 76.66	20:18 74.51	20:09 75.46	20:41 73.94	20:00 76.95	19:54 77.87	20:21 76.72	20:25 77.10	20:23 77.91
3.7mi	1	24:58 6:45/mi	72.53					24:58 72.53
6km	3	21:58 5:54/mi	82.37			21:58 82.37		22:31 81.03		22:38 81.59
4.8mi	6	33:49 7:07/mi	72.38									33:49 72.38
8km	2	34:37 6:58/mi	71.47				34:37 71.47
5mi	39	31:45 6:21/mi	78.97		31:45 77.39	33:04 75.00	32:47 75.91	32:45 76.19	33:01 76.29	32:25 78.24	32:39 78.27	33:20 76.67	33:11 78.34	32:55 78.97
6mi	1	40:18 6:43/mi	74.04		40:18 74.04
10km	81	39:54 6:25/mi	79.14		40:00 76.92	39:54 77.83	40:35 76.79	41:37 75.31	41:41 75.19	41:05 76.77	41:22 76.78	40:46 79.14	41:11 78.34	41:57 77.59
10mi	38	1:06:20 6:38/mi	77.79		1:06:20 76.30	1:06:53 75.92	1:07:28 75.65	1:07:04 76.55	1:09:27 74.39	1:07:47 76.74	1:08:16 76.78	1:07:56 77.79	1:09:24 76.82	1:11:09 75.64
10.5mi	2	1:11:07 6:46/mi	75.10			1:11:07 75.10
17km	5	1:20:57 7:40/mi	68.40					1:23:05 64.89	1:24:57 63.84	1:23:13 65.58	1:24:20 65.16	1:20:57 68.40
13.1mi	23	1:28:40 6:46/mi	78.10	1:36:13 68.72	1:29:13 75.06	1:29:24 75.27	1:28:40 76.28	1:29:59 75.60	1:34:45 71.79	1:30:49 75.38	1:30:45 75.95	1:29:42 77.43	1:29:50 78.10	1:35:27 74.71
15mi	3	1:51:23 7:26/mi	69.16			1:51:49 68.91	1:51:23 69.16		2:01:42 64.00
20mi	6	2:20:12 7:01/mi	75.20			2:20:12 74.38	2:21:27 73.96			2:26:01 73.19	2:23:21 75.20			2:29:54 74.15
26.2mi	3	3:18:44 7:35/mi	74.15			3:18:44 69.89							3:37:08 68.73	3:23:42 74.15

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	118	123	0	0	0	0	0	0	0	0	0	0	241
2020	26	13	0	0	0	0	0	0	0	0	0	0	39
2019	148	108	153	133	112	65	119	135	124	127	117	132	1473
2019	40	26	34	71	72	168	82	56	43	14	24	18	647
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	0	0	0	0	0	0	0	0	0	0	0	1	1
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
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

Thu 30th Jan Jan 30	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
6mi, 47:44 Running - General A lovely run before it got too dark around town and through St Marks College Add a comment	5.1mi, 41:20 Running - General Legs feel tired today after physio and running yesterday so went up to the heath and did 5 laps - quite breezy up there today! Add a comment	6mi, 33:13 Cycling - Mountain Biking The wind has got up. V windy ride to Debden and back with Dad, He did v well in the strong wind! Add a comment 7mi, 33:34 Cycling - Mountain Biking Lovely early bike ride with Neil around Redgates Lane, Cole End Lane, Thaxted Road loop! Add a comment	16.3mi, 2:20:32 Running - Long Run Great long run with Cookie, Jonesy, Dave, Jonesy, Lee, Mark Frow and Mark Fitzhenry. We did my route, station cut through road, Newport, Wicken, Arkedson, Littlebury Green, Chestnut Avenue, Sparrows End Hill, Swan Meadow, Castle Street and back Add a comment	0mi, Cross-Training - Gym Add a comment 0mi, 31:00 Swimming - Pool 44 lengths at lunchtime! Add a comment	6mi, 46:03 Running - Fartleks V cold wind out there today!! Did fartleks and intervals along by the heath then 3 x hill runs up the hill towards Therfield before doing more fartleks on the way back to work! 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
Thu 6th Feb Feb 6	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
10mi, 1:20:32 Running - Long Run Windmill Hill to Littlebury along to Sparrows End Hill and made up the other four miles around town Add a comment	5mi, 41:10 Running - General Lovely sunny run around the Heath! Did 1 mile of hills but even with trail shoes on it was still slippy up there! Then just did some laps of the pitches Add a comment	-	0mi, 30:00 Cross-Training - Gym After m long treadmill run I did lots of weights and core in Pure Gym! Add a comment 13mi, 1:45:37 Running - Treadmill 80mph winds out there today so it was another treadmill run as xc was also cancelled today’s I did 13 miles on the treadmill and out a few hills in today too! Add a comment	0mi, 31:00 Swimming - Pool 44 lengths at lunchtime! Add a comment	6mi, 47:02 Running - Tempo Bitterly cold out there today!! Did a tempo run with a few hills thrown in too! Did 1 x hill 3 and 3 x back of hill 2! 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
Thu 13th Feb Feb 13	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
8mi, 1:03:11 Running - General Lovely evening run around Ashdon Road, Radwinter Road past Audley End House, along to Sparrows End Hill and a bit around town. Ran well tonight and felt good! Add a comment	0mi, 20:00 Swimming - Pool Just a short swim today as mad day! Did 30 lengths! Add a comment	18mi, 2:38:00 Running - Long Run Lovely long run with Jonesy to Newport, Wicken; Arkesdon, Littlebury Green, Ickleton, Littlebury and back. Storm Dennis was starting to arrive! Add a comment	0mi, 1:30:00 Cross-Training - Gym Good gym session which included a 5km recovery run,3 mile bike, 2 min row, 2 min ski, lots of core, weights and stretching: finished off with the foam roller. Defo feel better for that! Add a comment 3.1mi, 27:13 Running - Recovery Run V easy recovery run on the treadmill! Add a comment	0mi, 1:00:00 Cross-Training - Gym Add a comment 0mi, 31:00 Swimming - Pool V busy in the pool today due to half term hols! Managed to do the usual 44 lengths somehow though! Add a comment	6.2mi, 48:24 Running - Intervals A v windy day for intervals around Royston! 11 mins warm up then intervals of 2 mins fast, 1 min recovery! Add a comment	0mi, 1:00:00 Cross-Training - Core Add a comment 0mi, 31:00 Swimming - Pool 44 lengths at lunchtime! Not too busy today considering its half term week! :o) Add a comment
Thu 20th Feb Feb 20	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
8.2mi, 1:06:25 Running - Long Run Ashdon Road, Radwinter Road, up Sparrows End Hill, up by Audley End House, through St Marks College, down the High Street, through Swan Meadow, along by the Common and home! Chilly wind out there tonight! Add a comment	5.2mi, 41:09 Running - General Legs still sore from core on Wednesday so took it easy and did 5 miles around Royston! Add a comment	12mi, 1:38:09 Running - Long Run A v windy day for an early run around the Ashdon/Radwinter loop! Add a comment	0mi, 1:00:00 Cross-Training - Gym A v windy day again today so had a good session in Oure Gym. 5 mins rowing: 10 mins x trainer, 15 mins on the bike followed by lots of weights and core 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, 47:33 Running - General Short on time today so did a tempo run around Royston! Windy and chilly out there today! Add a comment	-

2020	Distance	Date	Result	WAVA
Saffron Walden - 'East Herts and West Essex' XC	7.12km	19 Jan	34:18	67.69%
2019	Distance	Date	Result	WAVA
Ware - 'East Herts and West Essex' XC	4.97mi	15 Dec	40:55	63.74%
St Neots Riverside Half Marathon	13.1mi	17 Nov	1:35:27	74.71%
Stebbing 10	10mi	10 Nov	1:11:09	75.64%
Thurlow 10	10mi	20 Oct	1:12:11	74.56%
Lakeland Trails - Coniston 10k	10km	5 Oct	1:03:41	51.59%
Takeley 10k	10km	1 Sep	42:45	76.14%
Riverside Runners 32nd Anniversary 10K & Fun Run	10km	4 Aug	43:28	74.88%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	1 Aug	21:16	74.68%
Felsted 10K	10km	21 Jul	42:06	77.32%
Hatfield Broad Oak 10K Road Race	10km	27 May	41:57	77.59%
Halstead and Essex marathon	26.2mi	12 May	3:23:42	74.15%
Kevin Henry 5k League - Cambridge Tri Club, Impington	5km	18 Apr	20:23	77.91%
Braintree 5	5mi	31 Mar	32:55	78.97%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	17 Mar	31:33	72.90%
Essex Road Relays	5km	16 Mar	20:54	75.99%
Essex 20	20mi	3 Mar	2:29:54	74.15%
2018	Distance	Date	Result	WAVA
B.Stortford - 'East Herts and West Essex' XC	4.88mi	9 Dec	33:24	75.96%
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:30:27	78.10%
Stebbing 10	10mi	11 Nov	1:09:38	76.56%
Wix 5	5mi	21 Oct	33:11	78.34%
Tiptree 10	10mi	14 Oct	1:09:24	76.82%
Greater Cambridge 10k	10km	9 Sep	42:27	76.00%
Kevin Henry 5k League-Cambridge-Wilberforce Road	5km	6 Sep	20:48	75.68%
Takeley 10k	10km	2 Sep	42:06	76.63%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	2 Aug	20:45	75.86%
Kevin Henry 5k League-Saffron Walden	5km	12 Jul	20:25	77.10%
Felsted 10K	10km	8 Jul	42:29	75.94%
Stort 5	5mi	1 Jul	34:09	75.45%
Kevin Henry 5k League-Newmarket	5km	14 Jun	20:44	75.92%
Stansted 10K	10km	10 Jun	43:50	73.60%
Hatfield Broad Oak 10K Road Race	10km	28 May	42:10	76.51%
Braintree	5mi	20 May	33:35	76.72%
Kevin Henry 5k League - Ely	5km	17 May	21:20	73.79%
London Marathon	26.2mi	22 Apr	3:37:08	68.73%
Bromley 10km	10km	8 Apr	41:11	78.34%
Great Bentley Half Marathon	13.1mi	4 Feb	1:29:50	77.94%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	28 Jan	31:19	72.80%
Essex Cross country championship	12km	6 Jan	33:39	0.00%
2017	Distance	Date	Result	WAVA
Buntingford 10	10mi	31 Dec	1:09:31	76.02%
Xc race - Bishops Stortford	4.75mi	3 Dec	33:49	72.38%
Essex Vets Cross Country	8km	2 Dec	34:24	74.46%
Ware - 'East Herts and West Essex' XC	4.97mi	19 Nov	35:15	72.65%
Stebbing 10	10mi	12 Nov	1:07:56	77.79%
Bonfire Burn	10km	5 Nov	41:07	78.47%
Thurlow 5 and 10	5mi	15 Oct	1:09:25	37.12%
Abington 10K	10km	1 Oct	40:46	79.14%
Harlow 10	10mi	3 Sep	1:08:51	76.13%
Kevin Henry 5k League-Cambridge-Wilberforce Road	5km	3 Aug	20:22	76.66%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	13 Jul	20:30	76.16%
Felsted 10k	10km	9 Jul	41:53	76.40%
Brentwood 10k (and Essex Championship)	10km	2 Jul	41:17	77.51%
Kevin Henry 5k League-Saffron Walden	5km	29 Jun	20:21	76.72%
Quendon & Rickling Fun Run	10km	25 Jun	42:34	75.18%
Steeple Bumpstead 10k	10km	18 Jun	43:14	74.02%
Stansted 10K	10km	11 Jun	43:53	72.92%
Kevin Henry 5k League-Newmarket	5km	8 Jun	20:33	75.98%
Grasmere gallop	17km	3 Jun	1:20:57	68.40%
Hatfield Broad Oak 10K Road Race	10km	29 May	41:52	76.43%
High Easter 10k Road Race	10km	21 May	41:12	77.67%
ashdon 10k	10km	1 May	43:23	73.76%
Haverhill 10k	10km	9 Apr	42:42	74.94%
Braintree 5	5mi	2 Apr	33:20	76.67%
Essex Road Relay	5km	18 Mar	20:24	76.54%
Great Bentley Half Marathon	13.1mi	5 Feb	1:29:42	77.43%
2016	Distance	Date	Result	WAVA
Witham Running Club Boxing Day 5	5mi	26 Dec	32:39	78.27%
Stebbing 10	10mi	13 Nov	1:08:16	76.78%
Bonfire Burn 10k	10km	6 Nov	41:42	76.74%
Tiptree 10 Miles	10mi	9 Oct	1:08:55	76.05%
Pleshey Half Marathon	13.1mi	2 Oct	1:31:48	75.66%
Takeley 10k	10km	11 Sep	42:05	75.47%
The Riverside Runners 29th Anniversary 10K	10km	7 Aug	43:14	73.46%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	4 Aug	20:50	74.38%
Stansted 10K	10km	17 Jul	44:19	71.66%
Felsted 10k (Essex Championship)	10km	10 Jul	41:22	76.78%
Kevin Henry 5k League-Saffron Walden	5km	7 Jul	19:54	77.87%
Stortford 10	10mi	3 Jul	1:11:25	72.84%
Steeple Bumpstead 10k	10km	26 Jun	43:26	73.12%
Grasmere Gallop 17km Trail Run	17km	4 Jun	1:24:20	65.16%
Holkham parkrun	5km	21 May	20:54	74.14%
Kevin Henry 5k League - Ely	5km	19 May	20:23	76.02%
Great Baddow 10	10mi	15 May	1:08:18	76.16%
Witham may day 5 (Essex champs)	5mi	2 May	32:47	77.36%
Kevin Henry 5k League - Cambridge Tri Club, Impington	5km	28 Apr	20:38	75.10%
Skyline 120 Braintree 5	5mi	17 Apr	33:07	76.59%
Haverhill 10k	10km	10 Apr	42:16	75.14%
Essex Road Relays	5km	19 Mar	20:15	76.52%
Essex 20	20mi	6 Mar	2:23:21	75.20%
B.Stortford - 'East Herts and West Essex' XC	4.88mi	28 Feb	33:10	74.64%
Great Bentley Half Marathon	13.1mi	7 Feb	1:30:45	75.95%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	3 Jan	31:35	71.06%
2015	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	41:51	75.89%
Witham Running Club Boxing Day 5	5mi	26 Dec	33:23	75.97%
Harlow - 'East Herts and West Essex' XC	5mi	13 Dec	37:37	67.42%
Nene Valley 10	10mi	6 Dec	1:07:47	76.74%
Ware - 'East Herts and West Essex' XC	4.97mi	15 Nov	36:10	69.71%
Stebbing 10	10mi	8 Nov	1:08:24	76.05%
Wix 5	5mi	18 Oct	32:25	78.24%
Tiptree 10	10mi	11 Oct	1:08:14	76.24%
Pleshey Half Marathon	13.1mi	13 Sep	1:30:49	75.38%
Kevin Henry 5k League-Cambridge-Wilberforce Road	5km	10 Sep	20:00	76.95%
Battle	10km	6 Sep	41:44	75.58%
Kevin Henry 5k League - Ely	5km	6 Aug	20:32	74.95%
Felsted 10k	10km	12 Jul	41:12	76.56%
BNY Mellon Brentwood & Essex Championship 10K	10km	5 Jul	41:05	76.77%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	2 Jul	20:44	74.23%
Rickling green 10k	10km	28 Jun	42:28	74.27%
Steeple Bumpstead 10k	10km	21 Jun	42:49	73.67%
Grasmere Gallop 17km Trail Run	17km	6 Jun	1:23:13	65.58%
Hatfield Broad Oak 10K Road Race	10km	25 May	41:06	76.74%
Kevin Henry 5k League-Saffron Walden	5km	21 May	21:26	71.80%
Great Baddow 10	10mi	17 May	1:09:46	74.05%
Newmarket Heath Race	6km	7 May	22:38	81.59%
ashdon 10k	10km	4 May	44:28	70.93%
Kevin Henry 5k League - Cambridge Tri Club, Impington	5km	30 Apr	20:25	75.38%
St Clare Hospice 10k	10km	12 Apr	42:30	74.21%
Skyline 120 Braintree 5m	5mi	29 Mar	34:17	73.47%
Essex County Road Relays	5km	28 Mar	21:04	73.05%
Essex 20	20mi	15 Mar	2:26:01	73.19%
B.Stortford - 'East Herts and West Essex' XC	4.88mi	1 Feb	36:20	67.66%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	25 Jan	32:25	68.75%
2014	Distance	Date	Result	WAVA
Witham Boxing Day 5	5mi	26 Dec	33:01	76.29%
Ware - 'East Herts and West Essex' XC	4.97mi	16 Nov	39:02	64.14%
Stebbing 10	10mi	9 Nov	1:09:27	74.39%
Tiptree 10	10mi	12 Oct	1:10:27	73.33%
Abington 10k	10km	5 Oct	42:27	74.30%
Stansted 10k	10km	13 Jul	45:22	69.09%
Kevin Henry 5k League-Saffron Walden	5km	3 Jul	21:31	71.07%
Great Easton 5m (Essex champs)	5mi	15 Jun	33:35	74.53%
Grasmere Gallop	17km	7 Jun	1:24:57	63.84%
Kevin Henry 5k League-Newmarket	5km	5 Jun	20:49	73.46%
Hatfield Broad Oak 10K	10km	26 May	41:41	75.19%
Haverhill Half Marathon	13.1mi	11 May	1:34:45	71.79%
Kevin Henry 5k League - Cambridge Tri Club, Impington	5km	8 May	20:41	73.94%
ashdon 10k	10km	5 May	43:24	72.22%
Cambridge Cambourne 10k	10km	6 Apr	42:46	73.29%
St. Clare's Hospice Hastingwood 10k	10km	16 Mar	42:08	74.39%
B.Stortford - 'East Herts and West Essex' XC	4.88mi	16 Feb	36:05	67.70%
Great Bentley Half Marathon	13.1mi	9 Feb		0.00%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	2 Feb	31:32	70.23%
Benfleet 15	15mi	19 Jan	2:01:42	64.00%
Harlow - 'East Herts and West Essex' XC	5mi	12 Jan	37:00	67.65%
Essex X-Country Championships	5mi	4 Jan	36:53	67.86%
2013	Distance	Date	Result	WAVA
Witham Boxing Day 5	5mi	26 Dec	32:51	76.19%
Ware - 'East Herts and West Essex' XC	4.97mi	15 Dec	37:38	66.11%
Cross Country League Trent Park	5mi	8 Dec	33:47	74.09%
St Neots Riverside Half Marathon	13.1mi	17 Nov	1:29:59	75.60%
Stebbing 10	10mi	10 Nov	1:07:04	76.55%
Cross Country League 1 Cheshunt	5mi	27 Oct	34:51	71.82%
Thurlow 10	10mi	20 Oct	1:09:18	74.08%
Tiptree 10	10mi	13 Oct	1:08:08	75.35%
Manuden Fun Run	10km	6 Oct	41:37	75.31%
Pleshey and Essex Half Marathon	13.1mi	22 Sep	1:31:28	74.37%
Mersea 10	10mi	25 Aug	1:10:33	72.35%
Kevin Henry 5k League-Newmarket	5km	1 Aug	20:54	72.75%
Harlow 10	10mi	28 Jul	1:09:55	73.00%
Olympic Park Anniversary Run	5mi	21 Jul	35:52	69.38%
Riverside Runners 26th Anniversary 10K	10km	14 Jul		0.00%
Felsted 10k	10km	14 Jul	41:56	74.31%
Newmarket 10k	10km	7 Jul	42:42	72.98%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	4 Jul	20:09	75.46%
Grasmere Gallop 17k	17km	8 Jun	1:23:05	64.89%
Kevin Henry 5k League-Saffron Walden	5km	6 Jun	21:02	72.29%
Stortford 10	10mi	2 Jun	1:10:01	72.90%
Henham 10k	10km	19 May	43:25	71.77%
Danbury 10k	10km	11 May	45:30	68.49%
ashdon 10k	10km	6 May	42:42	72.98%
Newmarket Heath Run	6km	2 May	22:31	81.03%
Hertford Charity 10k	10km	14 Apr	43:07	72.27%
Skyline 120 Braintree 5	5mi	7 Apr	32:45	75.99%
St Clare Hospice 10k	10km	17 Mar	42:29	73.35%
Essex Road Relay Championships	3.7mi	16 Mar	24:58	72.53%
Cross Country League 5 Watford	6.1mi	17 Feb	43:19	70.62%
Great Bentley Half Marathon	13.1mi	10 Feb	1:30:22	74.84%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	27 Jan	33:35	65.57%
Cross Country League 4 Royston	5mi	13 Jan	41:10	60.45%
Harlow - 'East Herts and West Essex' XC	4.89mi	6 Jan	37:51	64.30%
2012	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	42:32	73.27%
Witham Boxing Day 5	5mi	26 Dec	32:59	75.45%
Ware - 'East Herts and West Essex' XC	4.96mi	16 Dec	41:00	60.21%
Cross Country League 3 St Albans	5mi	9 Dec	39:20	63.27%
B.Stortford - 'East Herts and West Essex' XC	4.88mi	2 Dec	33:29	72.54%
Essex Vets X/C Champs	8km	1 Dec	34:37	71.47%
Chelmsford AC 10k (Essex champs)	10km	25 Nov	40:35	76.79%
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:28:40	76.28%
Stebbing 10	10mi	11 Nov	1:09:22	73.58%
Tiptree 10	10mi	28 Oct	1:07:28	75.65%
Wix 5m (inc. Essex Championships)	5mi	21 Oct	32:47	75.91%
New Ware 10	10mi	14 Oct	1:09:39	73.28%
Manuden Fun Run	10km	7 Oct	40:13	77.49%
Pleshey Half Marathon	13.1mi	23 Sep	1:31:11	74.17%
Clavering 10k	10km	16 Sep	42:56	72.58%
Grunty Fen Half Marathon	13.1mi	9 Sep	1:36:18	69.86%
Kevin Henry 5k League-Saffron Walden	5km	6 Sep	21:19	70.95%
Riverside Runners 25th Anniversary 10k	10km	19 Aug	43:28	71.32%
Wandlebury Cross Country 5m	5mi	28 Jul	34:05	72.63%
Harlow 10	10mi	22 Jul	1:10:07	72.42%
St Ives 10k	10km	15 Jul	41:53	74.01%
Felsted 10K	10km	8 Jul	42:02	73.75%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	5 Jul	20:18	74.51%
Newmarket 10k	10km	1 Jul	42:33	72.86%
Stansted 10k	10km	24 Jun	44:34	69.56%
Stortford 10	10mi	17 Jun	1:12:24	70.13%
National Trust Grasmere Gallop 10K	10km	9 Jun	46:47	66.26%
Kevin Henry 5k League-Newmarket	5km	7 Jun	20:57	72.20%
Hatfield Broad Oak 10K Road Race	10km	4 Jun	41:44	74.28%
Great Baddow 10	10mi	20 May	1:09:37	72.94%
Kevin Henry 5k League - Cambridge Tri Club, Impington	5km	10 May	21:11	71.40%
Essex 20 (Incorporating Essex champs)	20mi	4 Mar	2:21:27	73.96%
B.Stortford - 'East Herts and West Essex' XC	4.75mi	12 Feb	34:13	68.73%
Benfleet 15	15mi	22 Jan	1:51:23	69.16%
Harlow - 'East Herts and West Essex' XC	4.89mi	15 Jan	35:14	68.72%
Saffron - 'East Herts and West Essex' XC	4.4mi	8 Jan	29:44	73.27%
2011	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	40:47	76.01%
Buntingford 10	10mi	27 Dec	1:06:53	75.92%
Sunday XC League - Race 3 Watford	5mi	11 Dec	38:30	64.41%
Ware - 'East Herts and West Essex' XC	4.75mi	4 Dec	34:36	68.09%
hereward relay stage 2	10.5mi	27 Nov	1:11:07	75.10%
Sunday XC League - Race 2 Trent Park	5mi	20 Nov	34:09	72.62%
Stebbing 10	10mi	13 Nov	1:07:39	75.19%
BONFIRE BURN 10K	10km	6 Nov	39:54	77.83%
Sunday XC League - Race 1 Cheshunt	5mi	23 Oct	33:04	75.00%
The New Ware 10	10mi	16 Oct	1:07:57	74.85%
Tiptree 10	10mi	9 Oct	1:08:04	74.73%
Manuden 10k	10km	2 Oct	42:55	72.36%
Saffron Walden 10K	10km	25 Sep	41:58	74.00%
Grunty Fen Half Marathon	13.1mi	11 Sep	1:32:28	72.78%
The Takeley 10K	10km	4 Sep	41:28	74.52%
Kevin Henry 5k League-Haverhill	5km	1 Sep	20:00	75.39%
Wandlebury 5	5mi	6 Aug	33:33	73.56%
Kevin Henry 5k League-Newmarket	5km	4 Aug	20:35	73.25%
Harlow 10	10mi	31 Jul	1:08:48	73.57%
TGT Brentwood 10k	10km	17 Jul	41:06	75.19%
Kevin Henry 5k League-Cambridge	5km	14 Jul	19:40	76.66%
Felsted 10K	10km	10 Jul	41:00	75.37%
Stortford 10	10mi	26 Jun	1:12:03	70.25%
National Trust Grasmere Gallop 10K	10km	12 Jun	44:48	68.98%
Harlow Ladies 5K Series (Race 3 of 3)	5km	7 Jun	19:57	75.58%
Tilty Hilly 5	5mi	5 Jun	33:06	74.56%
Kevin Henry 5k League-Saffron Walden	5km	2 Jun	20:31	73.49%
Hatfield Broad Oak 10K Road Race	10km	30 May	40:13	76.84%
Harlow Ladies 5K Series (Race 2 of 3)	5km	24 May	20:03	75.20%
Henham 10k	10km	22 May	40:56	75.49%
Kevin Henry 5k League-Impington	5km	12 May	19:40	76.66%
Newmarket Heath Run	6km	5 May	21:58	82.37%
Ashdon 10k	10.6km	2 May	42:16	77.50%
London Marathon	26.2mi	17 Apr	3:18:44	69.89%
St Clare Hospice 10K	10km	3 Apr	40:53	75.59%
Oakley 20	20mi	27 Mar	2:21:36	73.65%
Clavering 10k	10km	20 Mar	42:19	73.03%
Essex 20M	20mi	6 Mar	2:20:12	74.38%
Cambridge Boundary Run (Half Marathon)	13.1mi	27 Feb	1:32:57	72.40%
Sunday League XC: Royston	5mi	13 Feb	40:16	61.29%
Great Bentley Half Marathon	13.1mi	6 Feb	1:29:24	75.27%
Benfleet 15	15mi	23 Jan	1:51:49	68.91%
Sunday League XC: Watford	5mi	16 Jan	37:55	65.08%
Saffron - 'East Herts and West Essex' XC	4.4mi	9 Jan	30:39	70.85%
2010	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	40:44	75.86%
Sunday League XC: Digswell	6mi	12 Dec	40:18	74.04%
Harlow - 'East Herts and West Essex' XC	4.89mi	5 Dec	35:38	67.73%
Hereward Relay	38.4mi	28 Nov		0.00%
Hereward Relay - stage 2	10.5mi	28 Nov	1:08:13	77.91%
St Neots Riverside Half Marathon	13.1mi	21 Nov		0.00%
B.Stortford - 'East Herts and West Essex' XC	4.75mi	21 Nov	34:07	68.72%
Stebbing 10	10mi	14 Nov	1:06:20	76.30%
Ware - 'East Herts and West Essex' XC	4.75mi	31 Oct	35:15	66.51%
Sunday League XC: Cheshunt	5mi	24 Oct	33:16	74.18%
New Ware 10	10mi	17 Oct	1:06:57	75.60%
Great Eastern Run	13.1mi	10 Oct	1:29:39	75.06%
Manuden Fun Run	10km	3 Oct	41:21	74.73%
Grunty Fen Half Marathon	13.1mi	12 Sep	1:30:40	73.84%
Kevin Henry 5K League - Newmarket	5km	2 Sep	20:00	75.06%
The Eversden 5	5mi	28 Aug	35:01	70.17%
Kevin Henry 5K League - Haverhill	5km	5 Aug	20:36	72.87%
Harlow 10	10mi	25 Jul		0.00%
St Ives 10k	10km	18 Jul		0.00%
Felsted 10k	10km	11 Jul		0.00%
Newmarket 10k	10km	4 Jul		0.00%
Kevin Henry League 5K - Saffron Walden	5km	1 Jul		0.00%
Stansted 10k	10km	27 Jun	43:41	70.43%
Chrishall Trail Race	6.3mi	20 Jun	52:05	59.89%
Felsted Friday Five	5mi	18 Jun	31:45	77.39%
Springfield Striders Friday 5	5mi	11 Jun	32:10	76.38%
Harlow Ladies 5K Series (Race 3 of 3)	5km	8 Jun	20:07	74.62%
Tilty Hilly	5mi	6 Jun	33:15	73.90%
Kevin Henry League 5K - Cambridge	5km	3 Jun	19:51	75.63%
Hatfield Broad Oak 10K	10km	31 May	40:00	76.92%
Great Baddow 10	10mi	23 May	1:09:14	72.79%
Harlow Ladies 5K Series (Race 2 of 3)	5km	18 May	20:05	74.75%
Newmarket Heath Race	6km	6 May		0.00%
Harlow Ladies 5K Series (Race 1 of 3)	5km	4 May	20:06	74.68%
Ashdon	10km	3 May	45:33	67.55%
Bungay Black Dog Half Marathon	13.1mi	18 Apr	1:32:00	72.77%
St Clare Hospice 10K Run	10km	28 Mar	40:42	75.56%
Clavering 10k	10km	21 Mar		0.00%
Cambridge Boundary Run (H/Marathon)	13.1mi	7 Mar	1:31:10	73.44%
B.Stortford - 'East Herts and West Essex' XC	4.78mi	14 Feb	35:04	67.00%
Great Bentley Half Marathon	13.1mi	7 Feb	1:29:13	75.04%
Ware - 'East Herts and West Essex' XC	4.75mi	17 Jan	38:52	60.07%
2007	Distance	Date	Result	WAVA
Grunty Fen Half Marathon	13.1mi	9 Sep	1:36:13	68.72%

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