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Flat Out Fi F45

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Race Times

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Mileage

Training

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Saffron Striders RC

Races
291
Miles
14852
Miles
1
Miles
7437
WAVA
81.72%
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	2020
5km	48	19:40 6:20/mi	77.87		19:51 75.10	19:40 76.07	20:18 73.99	20:09 74.89	20:41 73.94	20:00 76.95	19:54 77.87	20:21 75.99	20:25 76.33	20:23 77.09
3.7mi	1	24:58 6:45/mi	71.98					24:58 71.98
6km	3	21:58 5:54/mi	81.72			21:58 81.72		22:31 80.43		22:38 81.59
4.8mi	6	33:49 7:07/mi	71.89									33:49 71.89
8km	2	34:37 6:58/mi	71.04				34:37 71.04
5mi	39	31:45 6:21/mi	78.42		31:45 76.91	33:04 74.44	32:47 75.45	32:45 75.71	33:01 76.29	32:25 78.24	32:39 77.74	33:20 76.15	33:11 77.79	32:55 78.42
6mi	1	40:18 6:43/mi	73.71		40:18 73.71
10km	82	39:54 6:25/mi	78.88		40:00 76.61	39:54 77.44	40:35 76.52	41:37 75.04	41:41 75.19	41:05 76.77	41:22 76.78	40:46 78.88	41:11 78.08	41:57 77.34	44:03 74.37
10mi	38	1:06:20 6:38/mi	77.46		1:06:20 75.74	1:06:53 75.48	1:07:28 75.22	1:07:04 76.13	1:09:27 74.39	1:07:47 76.74	1:08:16 76.43	1:07:56 77.46	1:09:24 76.52	1:11:09 75.38
10.5mi	2	1:11:07 6:46/mi	74.53			1:11:07 74.53
17km	5	1:20:57 7:40/mi	68.09					1:23:05 64.53	1:24:57 63.84	1:23:13 65.58	1:24:20 65.16	1:20:57 68.09
13.1mi	23	1:28:40 6:46/mi	77.57	1:36:13 68.06	1:29:13 74.08	1:29:24 74.24	1:28:40 75.62	1:29:59 74.96	1:34:45 71.79	1:30:49 75.38	1:30:45 75.95	1:29:42 76.85	1:29:50 77.57	1:35:27 74.24
15mi	3	1:51:23 7:26/mi	68.56			1:51:49 67.97	1:51:23 68.56		2:01:42 63.46
20mi	7	2:20:12 7:01/mi	75.20			2:20:12 73.24	2:21:27 72.92			2:26:01 73.19	2:23:21 75.20			2:29:54 72.34	2:36:05 70.17
26.2mi	3	3:18:44 7:35/mi	71.34			3:18:44 69.15							3:37:08 66.30	3:23:42 71.34

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	118	133	148	129	120	31	0	0	0	0	0	0	678
2020	26	13	57	157	205	38	0	0	0	0	0	0	496
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

Mon 11th May May 11	Tue 12th May May 12	Wed 13th May May 13	Thu 14th May May 14	Fri 15th May May 15	Sat 16th May May 16	Sun 17th May May 17
0mi, 1:00:00 Cross-Training - Gym Another great virtual training session with Pete T! Add a comment 8mi, 35:01 Cycling - Mountain Biking A v windy and cold ride around Redgates Lane, Sewards End, Cole End Lane, Thaxted Road, Radwinter Road and Ashdon Road. Got stuck at ThaXted Road temporarly traffic lights for ages Add a comment	6.3mi, 49:42 Running - General Too busy out there again! Did Audley End loop, St Mark's College then along the track to S End Hill, Rowntree Way, Ross Close, Railey Road, Peaslands Road, Fairycroft and back across the Common Add a comment	12.5mi, 50:04 Cycling - Road Biking A rather breezy tribute to Steve White ride around the Hadstock loop! Add a comment	6mi, 48:05 Running - General 2 mile warm up then 5k time trial to be submitteed for the Striders! Did 5.12 km in 24.03 - a bit slow but I have just had a week of not being able to run and it was a pretty hill course, station cut through road, along to Sparrows End Hill and up that! Add a comment	2mi, 15:00 Running - Easy 2 miles ish warm up/down to cricket pitch and back! Add a comment 3.1mi, 23:26 Running - Time Trial 2nd and last attempt at Saffron Striders 5k time trial! Did laps of the cricket pitch! Better than 24.03 on the hilly road route yesterday 😁 Add a comment	6mi, 29:23 Cycling - Mountain Biking Lovely bike ride socially distant with Dad! Add a comment 12.5mi, 48:24 Cycling - Road Biking Early ride around Hadstock loop with Neil! Add a comment	12.6mi, 1:42:58 Running - Long Run Great new route with Rebecca! Sewards End, Radwinter, then off road tracks to Cole End lane and back the route by the rip! It was sssoooo nice to run with a friend again after all this time! 😁😁😁 Add a comment
Mon 18th May May 18	Tue 19th May May 19	Wed 20th May May 20	Thu 21st May May 21	Fri 22nd May May 22	Sat 23rd May May 23	Sun 24th May May 24
0mi, 1:00:00 Cross-Training - Gym Another great virtual training session with Pete! Add a comment 12.5mi, 49:49 Cycling - Road Biking Lunchtime sanity! Did Hadstock loop the other way round to normal! Add a comment	6.5mi, 52:45 Running - General A v hot run today! Along Little Walden Road, up Birds Farm across the hard tracks to Butlers Lane, then into Redgates Lane, Sewards End and back! Good to have another lunchtime route! Not too many people around either! Add a comment	12.5mi, 48:49 Cycling - Road Biking Boiling hot today! So glad I was biking and not running! Had a lovely ride around the Hadstock loop! Add a comment	6mi, 49:04 Running - General Lovely quiet early morning run around town! Took it easy as was a bit worried about my calf, but it was fine luckily! Add a comment	6mi, 1:47:00 Cross-Training - Walking Lovely walk with Neil around Grantchester and Trumpington on our day off! , Add a comment 5.3mi, 42:22 Running - Fartleks Lovely run on a day off around Sparrows End Hill, Station cut through road Add a comment	4.3mi, 21:20 Cycling - Mountain Biking A v windy ride around the Elsenham loop with Dad! Nice when the sun was out! Add a comment 14.9mi, 1:00:31 Cycling - Road Biking Rather windy for cycling today but did a good route with Neil to Wimbish, Radwinter, Ashdon and back Add a comment	4.9mi, 1:30:14 Cross-Training - Walking Lovely. Walk back from Ashdon with Neil! Add a comment 11.5mi, 1:34:11 Running - Long Run Lovely run withStef to Ickleton, back roads then back up past bluebell wood to Littlebury and back! Saw Cookie, Lee and Rebecca n the common afterwards which was lovely Add a comment
Mon 25th May May 25	Tue 26th May May 26	Wed 27th May May 27	Thu 28th May May 28	Fri 29th May May 29	Sat 30th May May 30	Sun 31st May May 31
10.4mi, 49:12 Cycling - Mountain Biking Lovely sunny mountain bike ride with Emma to Catmere End etc! Add a comment	0mi, 1:00:00 Cross-Training - Core Another great virtual training session with Pete! Add a comment 6mi, 48:00 Running - General A v v hot day for a run! Did across the top of the common, Church St, Swan Meadow though Audley End Park to the main road and along to Sparrows End Hill, up there, down Borough Lane, across the Common and back! Add a comment	12.6mi, 48:27 Cycling - Road Biking Lunchtime whizz around Hadstock loop on a lovely sunnyish day! Add a comment	6mi, 47:14 Running - Intervals Lovely early morning run! 2 mile warm up around town then intervals at the cricket pitch! 10 x sprints along the long bits of the pitch and jog recovery then one fast lap and then a few sprints along Swan Meadow before a 1.5 mile warm down! Add a comment	6.4mi, 51:43 Running - General Lovely early morning run with Rebecca around the Sewards End, Cole End Lane loop! Another stunning day out there! Add a comment	6mi, 28:42 Cycling - Mountain Biking Dad was on form today! A lovely ride to Debdenand back in stunning weather! Add a comment 13.9mi, 1:05:43 Cycling - Mountain Biking Great morning bike ride with Emma under stunning blue skies! Littlebury Green, Catmere End, Elmdon, Littlebury and back! Add a comment	12.4mi, 1:44:34 Running - Long Run A v hot run on my own in the end as J blew it out! Did station cut through road, Wendons Ambo, Arkesdon, Newport and back! The last two miles were tough in the heat! Add a comment
Mon 1st Jun Jun 1	Tue 2nd Jun Jun 2	Wed 3rd Jun Jun 3	Thu 4th Jun Jun 4	Fri 5th Jun Jun 5	Sat 6th Jun Jun 6	Sun 7th Jun Jun 7
0mi, 1:00:00 Cross-Training - Core Another virtual training session with Pete! Add a comment 11.3mi, 45:13 Cycling - Road Biking Gorgeous day again for a bike ride at lunchtime! Did round the Barracks then Sewards End Add a comment	6.5mi, 52:20 Running - General Ran early today before it got too hot! Did Little Walden Road, Byrds Farm lane, Butlers Lane, Redgates Lane and back to Walden through Sewards End! Felt hot out there already! Add a comment	13.2mi, 59:11 Cycling - Mountain Biking A fab pre work bike ride with Emma, went Wendons Ambo, Arkesdon, Wicken Bonhunt, Newport and back! A great way to start the day! Add a comment	6.4mi, 50:49 Running - General Lovely peaceful early morning run around Audley End loop. Saw a few other runners out but easy to avoid them. Weather a bit rubbish and drizzly. Did 2 x sprints up Station Road near the end Add a comment	5mi, 40:59 Running - Intervals A chilly morning for some intervals! Did a 3 mile warm up around town then 10 x sprints along the long bits of the cricket pitch! Nice and quiet down there this morning! Add a comment	13.2mi, 56:59 Cycling - Road Biking A v windy but sunny ride to Newport, Wicken Bonhunt, Arkesdon, Wendons Ambo and back! Add a comment	12.6mi, 1:42:57 Running - Long Run Really lovely off road mainly route with Rebecca to Littlebury Green, Catmere End, Chestnut Avenue and back! Add a comment

2020	Distance	Date	Result	WAVA
Haverhill 10k	10km	15 Mar	44:03	74.37%
Essex 20	20mi	1 Mar	2:36:05	70.17%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	19 Jan	34:18	67.23%
2019	Distance	Date	Result	WAVA
Ware - 'East Herts and West Essex' XC	4.97mi	15 Dec	40:55	63.31%
St Neots Riverside Half Marathon	13.1mi	17 Nov	1:35:27	74.24%
Stebbing 10	10mi	10 Nov	1:11:09	75.38%
Thurlow 10	10mi	20 Oct	1:12:11	74.30%
Lakeland Trails - Coniston 10k	10km	5 Oct	1:03:41	51.44%
Takeley 10k	10km	1 Sep	42:45	75.90%
Riverside Runners 32nd Anniversary 10K & Fun Run	10km	4 Aug	43:28	74.64%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	1 Aug	21:16	73.88%
Felsted 10K	10km	21 Jul	42:06	77.07%
Hatfield Broad Oak 10K Road Race	10km	27 May	41:57	77.34%
Halstead and Essex marathon	26.2mi	12 May	3:23:42	71.34%
Kevin Henry 5k League - Cambridge Tri Club, Impington	5km	18 Apr	20:23	77.09%
Braintree 5	5mi	31 Mar	32:55	78.42%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	17 Mar	31:33	72.39%
Essex Road Relays	5km	16 Mar	20:54	75.18%
Essex 20	20mi	3 Mar	2:29:54	72.34%
2018	Distance	Date	Result	WAVA
B.Stortford - 'East Herts and West Essex' XC	4.88mi	9 Dec	33:24	75.43%
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:30:27	77.57%
Stebbing 10	10mi	11 Nov	1:09:38	76.26%
Wix 5	5mi	21 Oct	33:11	77.79%
Tiptree 10	10mi	14 Oct	1:09:24	76.52%
Greater Cambridge 10k	10km	9 Sep	42:27	75.75%
Kevin Henry 5k League-Cambridge-Wilberforce Road	5km	6 Sep	20:48	74.92%
Takeley 10k	10km	2 Sep	42:06	76.38%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	2 Aug	20:45	75.10%
Kevin Henry 5k League-Saffron Walden	5km	12 Jul	20:25	76.33%
Felsted 10K	10km	8 Jul	42:29	75.69%
Stort 5	5mi	1 Jul	34:09	74.93%
Kevin Henry 5k League-Newmarket	5km	14 Jun	20:44	75.16%
Stansted 10K	10km	10 Jun	43:50	73.36%
Hatfield Broad Oak 10K Road Race	10km	28 May	42:10	76.26%
Braintree	5mi	20 May	33:35	76.19%
Kevin Henry 5k League - Ely	5km	17 May	21:20	73.05%
London Marathon	26.2mi	22 Apr	3:37:08	66.30%
Bromley 10km	10km	8 Apr	41:11	78.08%
Great Bentley Half Marathon	13.1mi	4 Feb	1:29:50	77.39%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	28 Jan	31:19	72.30%
Essex Cross country championship	12km	6 Jan	33:39	0.00%
2017	Distance	Date	Result	WAVA
Buntingford 10	10mi	31 Dec	1:09:31	75.70%
Xc race - Bishops Stortford	4.75mi	3 Dec	33:49	71.89%
Essex Vets Cross Country	8km	2 Dec	34:24	73.95%
Ware - 'East Herts and West Essex' XC	4.97mi	19 Nov	35:15	72.16%
Stebbing 10	10mi	12 Nov	1:07:56	77.46%
Bonfire Burn	10km	5 Nov	41:07	78.21%
Thurlow 5 and 10	5mi	15 Oct	1:09:25	36.86%
Abington 10K	10km	1 Oct	40:46	78.88%
Harlow 10	10mi	3 Sep	1:08:51	75.78%
Kevin Henry 5k League-Cambridge-Wilberforce Road	5km	3 Aug	20:22	75.93%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	13 Jul	20:30	75.43%
Felsted 10k	10km	9 Jul	41:53	76.14%
Brentwood 10k (and Essex Championship)	10km	2 Jul	41:17	77.25%
Kevin Henry 5k League-Saffron Walden	5km	29 Jun	20:21	75.99%
Quendon & Rickling Fun Run	10km	25 Jun	42:34	74.92%
Steeple Bumpstead 10k	10km	18 Jun	43:14	73.76%
Stansted 10K	10km	11 Jun	43:53	72.67%
Kevin Henry 5k League-Newmarket	5km	8 Jun	20:33	75.25%
Grasmere gallop	17km	3 Jun	1:20:57	68.09%
Hatfield Broad Oak 10K Road Race	10km	29 May	41:52	76.17%
High Easter 10k Road Race	10km	21 May	41:12	77.40%
ashdon 10k	10km	1 May	43:23	73.51%
Haverhill 10k	10km	9 Apr	42:42	74.68%
Braintree 5	5mi	2 Apr	33:20	76.15%
Essex Road Relay	5km	18 Mar	20:24	75.80%
Great Bentley Half Marathon	13.1mi	5 Feb	1:29:42	76.85%
2016	Distance	Date	Result	WAVA
Witham Running Club Boxing Day 5	5mi	26 Dec	32:39	77.74%
Stebbing 10	10mi	13 Nov	1:08:16	76.43%
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	73.02%
St. Clare's Hospice Hastingwood 10k	10km	16 Mar	42:08	74.12%
B.Stortford - 'East Herts and West Essex' XC	4.88mi	16 Feb	36:05	67.27%
Great Bentley Half Marathon	13.1mi	9 Feb		0.00%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	2 Feb	31:32	69.79%
Benfleet 15	15mi	19 Jan	2:01:42	63.46%
Harlow - 'East Herts and West Essex' XC	5mi	12 Jan	37:00	67.22%
Essex X-Country Championships	5mi	4 Jan	36:53	67.43%
2013	Distance	Date	Result	WAVA
Witham Boxing Day 5	5mi	26 Dec	32:51	75.71%
Ware - 'East Herts and West Essex' XC	4.97mi	15 Dec	37:38	65.69%
Cross Country League Trent Park	5mi	8 Dec	33:47	73.62%
St Neots Riverside Half Marathon	13.1mi	17 Nov	1:29:59	74.96%
Stebbing 10	10mi	10 Nov	1:07:04	76.13%
Cross Country League 1 Cheshunt	5mi	27 Oct	34:51	71.36%
Thurlow 10	10mi	20 Oct	1:09:18	73.67%
Tiptree 10	10mi	13 Oct	1:08:08	74.93%
Manuden Fun Run	10km	6 Oct	41:37	75.04%
Pleshey and Essex Half Marathon	13.1mi	22 Sep	1:31:28	73.75%
Mersea 10	10mi	25 Aug	1:10:33	71.94%
Kevin Henry 5k League-Newmarket	5km	1 Aug	20:54	72.21%
Harlow 10	10mi	28 Jul	1:09:55	72.59%
Olympic Park Anniversary Run	5mi	21 Jul	35:52	68.96%
Riverside Runners 26th Anniversary 10K	10km	14 Jul		0.00%
Felsted 10k	10km	14 Jul	41:56	74.06%
Newmarket 10k	10km	7 Jul	42:42	72.73%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	4 Jul	20:09	74.89%
Grasmere Gallop 17k	17km	8 Jun	1:23:05	64.53%
Kevin Henry 5k League-Saffron Walden	5km	6 Jun	21:02	71.75%
Stortford 10	10mi	2 Jun	1:10:01	72.48%
Henham 10k	10km	19 May	43:25	71.53%
Danbury 10k	10km	11 May	45:30	68.25%
ashdon 10k	10km	6 May	42:42	72.73%
Newmarket Heath Run	6km	2 May	22:31	80.43%
Hertford Charity 10k	10km	14 Apr	43:07	72.02%
Skyline 120 Braintree 5	5mi	7 Apr	32:45	75.53%
St Clare Hospice 10k	10km	17 Mar	42:29	73.10%
Essex Road Relay Championships	3.7mi	16 Mar	24:58	71.98%
Cross Country League 5 Watford	6.1mi	17 Feb	43:19	70.38%
Great Bentley Half Marathon	13.1mi	10 Feb	1:30:22	74.20%
Saffron Walden - 'East Herts and West Essex' XC	7.12km	27 Jan	33:35	65.17%
Cross Country League 4 Royston	5mi	13 Jan	41:10	60.09%
Harlow - 'East Herts and West Essex' XC	4.89mi	6 Jan	37:51	63.91%
2012	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	42:32	73.01%
Witham Boxing Day 5	5mi	26 Dec	32:59	74.99%
Ware - 'East Herts and West Essex' XC	4.96mi	16 Dec	41:00	59.85%
Cross Country League 3 St Albans	5mi	9 Dec	39:20	62.89%
B.Stortford - 'East Herts and West Essex' XC	4.88mi	2 Dec	33:29	72.10%
Essex Vets X/C Champs	8km	1 Dec	34:37	71.04%
Chelmsford AC 10k (Essex champs)	10km	25 Nov	40:35	76.52%
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:28:40	75.62%
Stebbing 10	10mi	11 Nov	1:09:22	73.16%
Tiptree 10	10mi	28 Oct	1:07:28	75.22%
Wix 5m (inc. Essex Championships)	5mi	21 Oct	32:47	75.45%
New Ware 10	10mi	14 Oct	1:09:39	72.87%
Manuden Fun Run	10km	7 Oct	40:13	77.22%
Pleshey Half Marathon	13.1mi	23 Sep	1:31:11	73.53%
Clavering 10k	10km	16 Sep	42:56	72.33%
Grunty Fen Half Marathon	13.1mi	9 Sep	1:36:18	69.26%
Kevin Henry 5k League-Saffron Walden	5km	6 Sep	21:19	70.46%
Riverside Runners 25th Anniversary 10k	10km	19 Aug	43:28	71.09%
Wandlebury Cross Country 5m	5mi	28 Jul	34:05	72.22%
Harlow 10	10mi	22 Jul	1:10:07	72.00%
St Ives 10k	10km	15 Jul	41:53	73.77%
Felsted 10K	10km	8 Jul	42:02	73.51%
Kevin Henry 5k League-Haverhill RC-Kedington	5km	5 Jul	20:18	73.99%
Newmarket 10k	10km	1 Jul	42:33	72.62%
Stansted 10k	10km	24 Jun	44:34	69.33%
Stortford 10	10mi	17 Jun	1:12:24	69.72%
National Trust Grasmere Gallop 10K	10km	9 Jun	46:47	66.05%
Kevin Henry 5k League-Newmarket	5km	7 Jun	20:57	71.70%
Hatfield Broad Oak 10K Road Race	10km	4 Jun	41:44	74.04%
Great Baddow 10	10mi	20 May	1:09:37	72.51%
Kevin Henry 5k League - Cambridge Tri Club, Impington	5km	10 May	21:11	70.91%
Essex 20 (Incorporating Essex champs)	20mi	4 Mar	2:21:27	72.92%
B.Stortford - 'East Herts and West Essex' XC	4.75mi	12 Feb	34:13	68.34%
Benfleet 15	15mi	22 Jan	1:51:23	68.56%
Harlow - 'East Herts and West Essex' XC	4.89mi	15 Jan	35:14	68.32%
Saffron - 'East Herts and West Essex' XC	4.4mi	8 Jan	29:44	72.85%
2011	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	40:47	75.76%
Buntingford 10	10mi	27 Dec	1:06:53	75.48%
Sunday XC League - Race 3 Watford	5mi	11 Dec	38:30	63.93%
Ware - 'East Herts and West Essex' XC	4.75mi	4 Dec	34:36	67.58%
hereward relay stage 2	10.5mi	27 Nov	1:11:07	74.53%
Sunday XC League - Race 2 Trent Park	5mi	20 Nov	34:09	72.08%
Stebbing 10	10mi	13 Nov	1:07:39	74.62%
BONFIRE BURN 10K	10km	6 Nov	39:54	77.44%
Sunday XC League - Race 1 Cheshunt	5mi	23 Oct	33:04	74.44%
The New Ware 10	10mi	16 Oct	1:07:57	74.29%
Tiptree 10	10mi	9 Oct	1:08:04	74.16%
Manuden 10k	10km	2 Oct	42:55	72.00%
Saffron Walden 10K	10km	25 Sep	41:58	73.63%
Grunty Fen Half Marathon	13.1mi	11 Sep	1:32:28	71.78%
The Takeley 10K	10km	4 Sep	41:28	74.19%
Kevin Henry 5k League-Haverhill	5km	1 Sep	20:00	74.80%
Wandlebury 5	5mi	6 Aug	33:33	73.05%
Kevin Henry 5k League-Newmarket	5km	4 Aug	20:35	72.68%
Harlow 10	10mi	31 Jul	1:08:48	73.02%
TGT Brentwood 10k	10km	17 Jul	41:06	74.85%
Kevin Henry 5k League-Cambridge	5km	14 Jul	19:40	76.07%
Felsted 10K	10km	10 Jul	41:00	75.03%
Stortford 10	10mi	26 Jun	1:12:03	69.73%
National Trust Grasmere Gallop 10K	10km	12 Jun	44:48	68.67%
Harlow Ladies 5K Series (Race 3 of 3)	5km	7 Jun	19:57	74.99%
Tilty Hilly 5	5mi	5 Jun	33:06	74.04%
Kevin Henry 5k League-Saffron Walden	5km	2 Jun	20:31	72.91%
Hatfield Broad Oak 10K Road Race	10km	30 May	40:13	76.50%
Harlow Ladies 5K Series (Race 2 of 3)	5km	24 May	20:03	74.61%
Henham 10k	10km	22 May	40:56	75.16%
Kevin Henry 5k League-Impington	5km	12 May	19:40	76.07%
Newmarket Heath Run	6km	5 May	21:58	81.72%
Ashdon 10k	10.6km	2 May	42:16	77.15%
London Marathon	26.2mi	17 Apr	3:18:44	69.15%
St Clare Hospice 10K	10km	3 Apr	40:53	75.25%
Oakley 20	20mi	27 Mar	2:21:36	72.51%
Clavering 10k	10km	20 Mar	42:19	72.70%
Essex 20M	20mi	6 Mar	2:20:12	73.24%
Cambridge Boundary Run (Half Marathon)	13.1mi	27 Feb	1:32:57	71.41%
Sunday League XC: Royston	5mi	13 Feb	40:16	60.86%
Great Bentley Half Marathon	13.1mi	6 Feb	1:29:24	74.24%
Benfleet 15	15mi	23 Jan	1:51:49	67.97%
Sunday League XC: Watford	5mi	16 Jan	37:55	64.63%
Saffron - 'East Herts and West Essex' XC	4.4mi	9 Jan	30:39	70.36%
2010	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	40:44	75.53%
Sunday League XC: Digswell	6mi	12 Dec	40:18	73.71%
Harlow - 'East Herts and West Essex' XC	4.89mi	5 Dec	35:38	67.26%
Hereward Relay - stage 2	10.5mi	28 Nov	1:08:13	77.33%
Hereward Relay	38.4mi	28 Nov		0.00%
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	68.24%
Stebbing 10	10mi	14 Nov	1:06:20	75.74%
Ware - 'East Herts and West Essex' XC	4.75mi	31 Oct	35:15	66.05%
Sunday League XC: Cheshunt	5mi	24 Oct	33:16	73.67%
New Ware 10	10mi	17 Oct	1:06:57	75.04%
Great Eastern Run	13.1mi	10 Oct	1:29:39	74.04%
Manuden Fun Run	10km	3 Oct	41:21	74.40%
Grunty Fen Half Marathon	13.1mi	12 Sep	1:30:40	72.90%
Kevin Henry 5K League - Newmarket	5km	2 Sep	20:00	74.53%
The Eversden 5	5mi	28 Aug	35:01	69.73%
Kevin Henry 5K League - Haverhill	5km	5 Aug	20:36	72.36%
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	70.15%
Chrishall Trail Race	6.3mi	20 Jun	52:05	59.66%
Felsted Friday Five	5mi	18 Jun	31:45	76.91%
Springfield Striders Friday 5	5mi	11 Jun	32:10	75.91%
Harlow Ladies 5K Series (Race 3 of 3)	5km	8 Jun	20:07	74.10%
Tilty Hilly	5mi	6 Jun	33:15	73.44%
Kevin Henry League 5K - Cambridge	5km	3 Jun	19:51	75.10%
Hatfield Broad Oak 10K	10km	31 May	40:00	76.61%
Great Baddow 10	10mi	23 May	1:09:14	72.26%
Harlow Ladies 5K Series (Race 2 of 3)	5km	18 May	20:05	74.22%
Newmarket Heath Race	6km	6 May		0.00%
Harlow Ladies 5K Series (Race 1 of 3)	5km	4 May	20:06	74.16%
Ashdon	10km	3 May	45:33	67.28%
Bungay Black Dog Half Marathon	13.1mi	18 Apr	1:32:00	71.84%
St Clare Hospice 10K Run	10km	28 Mar	40:42	75.30%
Clavering 10k	10km	21 Mar		0.00%
Cambridge Boundary Run (H/Marathon)	13.1mi	7 Mar	1:31:10	72.50%
B.Stortford - 'East Herts and West Essex' XC	4.78mi	14 Feb	35:04	66.57%
Great Bentley Half Marathon	13.1mi	7 Feb	1:29:13	74.08%
Ware - 'East Herts and West Essex' XC	4.75mi	17 Jan	38:52	59.68%
2007	Distance	Date	Result	WAVA
Grunty Fen Half Marathon	13.1mi	9 Sep	1:36:13	68.06%

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