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ChristianPoulton M50

About

Race Times

All Races

Mileage

Training

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Cambridge Harriers

Races
57
Miles
18622
Miles
1839
1500m
4:48
3000m
10:09
5000m
17:35
5k
18:51
5M
29:19
10000m
36:31
10k
35:44
10M
59:37
Half
1:18:28
20M
2:02:49
Mara
2:45:38

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Buddies

Dist	Races	PB	2011	2012	2013	2014	2015	2017
1.5km	2	4:51 5:12/mi			4:51
3km	5	10:13 5:29/mi			10:13	10:16
5000m	5	17:35 5:40/mi			17:35	18:12
5mi	4	29:19 5:52/mi		33:13	29:19	29:48	30:14
9km	1	34:49 6:14/mi		34:49
10km	12	35:44 5:45/mi	36:30	36:09	35:44	36:40		36:07
7.5mi	2	49:21 6:35/mi		49:21	1:02:41
15km	1	1:03:51 6:51/mi			1:03:51
10mi	1	59:37 5:58/mi			59:37
13.1mi	10	1:18:28 5:59/mi	1:21:59	1:20:16	1:18:43	1:18:28
20mi	1	2:02:49 6:08/mi				2:02:49
26.2mi	10	2:45:38 6:19/mi	2:53:49	2:46:03	2:49:42	2:46:27	2:46:07	2:45:38

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	71	0	0	0	0	0	0	0	0	0	0	0	71
2021	87	0	0	0	0	0	0	0	0	0	0	0	87
2020	232	162	107	156	217	191	183	164	157	106	6	70	1751
2020	0	0	0	0	29	31	118	153	224	126	142	180	1003
2019	208	220	106	30	96	103	82	129	170	199	157	225	1726
2019	32	24	57	329	84	0	0	0	8	0	0	0	533
2018	188	176	80	127	123	90	100	153	168	107	161	130	1602
2018	0	0	8	0	0	0	0	0	0	0	16	8	32
2017	185	110	239	209	178	153	168	187	202	232	128	103	2094
2017	0	0	0	0	0	38	0	0	0	8	24	8	78
2016	198	119	47	132	191	167	190	182	172	134	72	134	1737
2016	0	0	0	0	0	0	0	0	15	34	0	0	49
2015	191	308	300	255	141	172	148	252	163	153	182	190	2454
2014	297	219	230	145	223	132	244	335	99	142	218	228	2514
2013	147	85	166	188	155	156	229	223	192	185	204	238	2169
2013	0	19	0	0	0	0	0	0	0	0	0	0	19
2012	218	212	121	156	152	220	220	273	257	130	152	194	2305
2012	0	0	0	0	0	38	0	0	0	0	0	0	38
2011	0	0	0	0	0	0	0	0	0	0	12	187	200

Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5
0mi, Cross-Training - Rest Add a comment	5.7mi, 52:25 Running - Hill Work Morning Run - Some Hills With Katie, Dave and Louise Split Summary === 1) 1m - 8:21(8:21/m) 119cal 7.18/9.02mph 2) 1m - 9:09(9:09/m) 112cal 6.55/10.4mph 3) 1m - 8:36(8:36/m) 109cal 6.97/9.31mph 4) 1m - 10:05(10:05/m) 111cal 5.95/10.44mph 5) 1m - 10:32(10:32/m) 113cal 5.7/10.73mph 6) 0.71m - 5:41(8:01/m) 85cal 7.49/8.47mph Add a comment 0.7mi, 5:38 Running - Warm Up Split Summary === 1) 0.7m - 5:38(8:05/m) 84cal 7.43/11.17mph Add a comment	0mi, Cross-Training - Rest Add a comment	7.7mi, 59:36 Running - Easy With David Reader Split Summary === 1) 1m - 7:51(7:51/m) 118cal 7.65/8.52mph 2) 1m - 8:03(8:03/m) 119cal 7.45/8.04mph 3) 1m - 7:33(7:33/m) 119cal 7.94/9.43mph 4) 1m - 7:39(7:39/m) 120cal 7.84/9.29mph 5) 1m - 7:45(7:45/m) 118cal 7.74/8.79mph 6) 1m - 8:04(8:04/m) 120cal 7.43/8.47mph 7) 1m - 7:39(7:39/m) 117cal 7.84/8.64mph 8) 0.66m - 5:01(7:35/m) 79cal 7.91/8.6mph Add a comment 0.7mi, 5:24 Running - Warm Up Split Summary === 1) 0.71m - 5:24(7:39/m) 88cal 7.85/13.5mph Add a comment	-	7.9mi, 37:54 Cycling - Commuting Split Summary === 1) 5m - 24:37(4:55/m) 337cal 12.18/23mph 2) 2.9m - 13:17(4:35/m) 205cal 13.08/20.2mph Add a comment 8mi, 35:21 Cycling - Commuting Split Summary === 1) 5m - 20:45(4:09/m) 301cal 14.46/30.81mph 2) 2.99m - 14:37(4:53/m) 226cal 12.27/20.56mph Add a comment	2.1mi, 17:42 Running - Warm Down Jog home Split Summary === 1) 1m - 9:08(9:08/m) 115cal 6.57/7.72mph 2) 1m - 7:57(7:57/m) 120cal 7.55/7.99mph 3) 0.07m - 38(8:27/m) 9cal 7.1/7.45mph Add a comment 3.2mi, 30:39 Running - Intervals (2 mins, 30s recovery, 2 mins, 2 mins recovery) x 5 With Vi Chu Split Summary === 1) 0.29m - 2:02(6:55/m) 34cal 8.67/10.31mph 2) 0.02m - 28(30:41/m) 1cal 1.96/8.81mph 3) 0.27m - 2:02(7:34/m) 31cal 7.92/8.83mph 4) 0.04m - 1:58(55:47/m) 3cal 1.08/7.91mph 5) 0.3m - 2:02(6:45/m) 34cal 8.89/11.73mph 6) 0.02m - 30(28:00/m) 2cal 2.14/8.79mph 7) 0.28m - 2:00(7:16/m) 31cal 8.26/9.39mph 8) 0.02m - 1:58(1:35:29/m) 2cal 0.63/9.35mph 9) 0.32m - 2:03(6:27/m) 37cal 9.29/12.21mph 10) 0.02m - 28(30:24/m) 2cal 1.97/9.27mph 11) 0.29m - 2:01(7:01/m) 32cal 8.56/9.6mph 12) 0.02m - 1:58(1:29:05/m) 1cal 0.67/8.54mph 13) 0.32m - 2:01(6:21/m) 37cal 9.45/12.21mph 14) 0.02m - 29(27:42/m) 1cal 2.17/9.5mph 15) 0.29m - 2:01(6:59/m) 33cal 8.59/9.6mph 16) 0.03m - 1:59(59:16/m) 2cal 1.01/8.68mph 17) 0.32m - 2:02(6:17/m) 37cal 9.54/10.94mph 18) 0.01m - 28(36:02/m) 1cal 1.66/9.54mph 19) 0.32m - 2:05(6:31/m) 36cal 9.21/10.27mph 20) 0.01m - 3(10:02/m) 1cal 5.98/9.54mph Add a comment 2.6mi, 22:12 Running - Warm Up Split Summary === 1) 1m - 7:33(7:33/m) 119cal 7.95/9.02mph 2) 1m - 8:31(8:31/m) 117cal 7.04/7.85mph 3) 0.61m - 6:08(10:00/m) 73cal 5.99/6.99mph Add a comment 7.9mi, 38:41 Cycling - Commuting Split Summary === 1) 1m - 6:40(6:40/m) 2) 1m - 4:26(4:26/m) 3) 1m - 4:27(4:27/m) 4) 1m - 5:10(5:10/m) 5) 1m - 3:45(3:45/m) 6) 1m - 4:20(4:20/m) 7) 1m - 5:59(5:59/m) 8) 0.9m - 3:54(4:19/m) Add a comment 8mi, 36:47 Cycling - Commuting Split Summary === 1) 5m - 21:05(4:13/m) 270cal 14.23/30.41mph 2) 2.98m - 15:42(5:16/m) 225cal 11.38/26.4mph Add a comment
Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12
15.9mi, 1:28:45 Cycling - Commuting via Dulwich to drop of a laptop Split Summary === 1) 5m - 29:30(5:54/m) 299cal 10.17/21.96mph 2) 5m - 27:40(5:32/m) 273cal 10.84/21.73mph 3) 5m - 27:30(5:30/m) 296cal 10.91/19.64mph 4) 0.89m - 4:06(4:37/m) 49cal 12.98/18.54mph Add a comment 8mi, 38:46 Cycling - Commuting Split Summary === 1) 1m - 5:25(5:25/m) 2) 1m - 3:33(3:33/m) 3) 1m - 4:05(4:05/m) 4) 1m - 3:36(3:36/m) 5) 1m - 5:28(5:28/m) 6) 1m - 5:26(5:26/m) 7) 1m - 5:35(5:35/m) 8) 0.99m - 5:38(5:40/m) Add a comment	0.9mi, 7:52 Running - Warm Down Split Summary === 1) 0.92m - 7:52(8:32/m) 109cal 7.03/54.85mph Add a comment 4.6mi, 41:14 Running - Hill Work Hill Session With David Reader and some other runners whom I’d never seen before following us. 😉 Split Summary === 1) 1m - 8:08(8:08/m) 118cal 7.38/8.79mph 2) 1m - 8:56(8:56/m) 116cal 6.72/11.31mph 3) 1m - 9:51(9:51/m) 112cal 6.09/10.08mph 4) 1m - 9:09(9:09/m) 109cal 6.56/9.71mph 5) 0.62m - 5:10(8:19/m) 71cal 7.22/9.89mph Add a comment 0.7mi, 5:55 Running - Warm Up Split Summary === 1) 0.72m - 5:55(8:09/m) 89cal 7.36/13.32mph Add a comment 8mi, 38:07 Cycling - Commuting Split Summary === 1) 1m - 4:08(4:08/m) 2) 1m - 4:43(4:43/m) 3) 1m - 3:57(3:57/m) 4) 1m - 7:46(7:46/m) 5) 1m - 3:54(3:54/m) 6) 1m - 3:54(3:54/m) 7) 1m - 5:59(5:59/m) 8) 0.98m - 3:46(3:51/m) Add a comment 8mi, 35:46 Cycling - Commuting Split Summary === 1) 1m - 5:13(5:13/m) 2) 1m - 3:35(3:35/m) 3) 1m - 3:43(3:43/m) 4) 1m - 3:33(3:33/m) 5) 1m - 4:10(4:10/m) 6) 1m - 5:23(5:23/m) 7) 1m - 5:49(5:49/m) 8) 0.97m - 4:20(4:27/m) Add a comment	0mi, Cross-Training - Rest Add a comment	0.6mi, 5:45 Running - Warm Down Split Summary === 1) 0.62m - 5:45(9:20/m) 72cal 6.43/8.25mph Add a comment 6.8mi, 53:55 Running - Easy Easy Run With David Reader Split Summary === 1) 1m - 8:07(8:07/m) 121cal 7.4/11.12mph 2) 1m - 8:15(8:15/m) 120cal 7.27/8.2mph 3) 1m - 7:39(7:39/m) 117cal 7.84/8.91mph 4) 1m - 8:01(8:01/m) 121cal 7.49/8.39mph 5) 1m - 7:54(7:54/m) 118cal 7.59/8.2mph 6) 1m - 7:43(7:43/m) 118cal 7.78/9mph 7) 0.81m - 6:16(7:46/m) 97cal 7.73/8.7mph Add a comment	0mi, Cross-Training - Rest Add a comment	0mi, Cross-Training - Rest Add a comment	2.3mi, 24:26 Running - Warm Down Jog home Split Summary === 1) 1m - 13:49(13:49/m) 112cal 4.34/8.79mph 2) 1m - 7:55(7:55/m) 120cal 7.58/8.77mph 3) 0.31m - 2:42(8:36/m) 37cal 6.97/7.47mph Add a comment 3.5mi, 30:36 Running - Intervals 4 x 1min, 30s recovery, 1min between sets 4 x 90, 45s recovery, 90s between sets 5 x 2min, 60s recovery With Vi Chu Split Summary === 1) 0.17m - 1:01(5:58/m) 20cal 10.05/12.31mph 2) 0.02m - 28(30:20/m) 1cal 1.98/9.81mph 3) 0.16m - 1:04(6:27/m) 18cal 9.31/12.42mph 4) 0.01m - 26(43:41/m) 1cal 1.37/9.71mph 5) 0.17m - 1:02(6:11/m) 20cal 9.72/11.73mph 6) 0.02m - 27(26:58/m) 2cal 2.23/9.37mph 7) 0.17m - 1:03(6:20/m) 19cal 9.47/11.27mph 8) 0.02m - 58(1:01:44/m) 1cal 0.97/9.68mph 9) 0.25m - 1:34(6:16/m) 29cal 9.57/11.37mph 10) 0.01m - 41(48:56/m) 1cal 1.23/9.52mph 11) 0.23m - 1:33(6:39/m) 26cal 9.03/10.12mph 12) 0.01m - 42(53:19/m) 1cal 1.13/8.97mph 13) 0.25m - 1:33(6:07/m) 29cal 9.82/11.9mph 14) 0.01m - 42(52:16/m) 1cal 1.15/9.71mph 15) 0.23m - 1:32(6:34/m) 27cal 9.13/12.36mph 16) 0.02m - 1:28(58:52/m) 1cal 1.02/9.31mph 17) 0.33m - 2:02(6:13/m) 38cal 9.65/12.84mph 18) 0.02m - 58(56:51/m) 1cal 1.06/9.31mph 19) 0.31m - 2:02(6:37/m) 35cal 9.07/11.46mph 20) 0.02m - 58(57:13/m) 1cal 1.05/9.14mph 21) 0.33m - 2:02(6:16/m) 38cal 9.57/11.96mph 22) 0.02m - 58(50:13/m) 1cal 1.19/9.75mph 23) 0.31m - 2:04(6:46/m) 35cal 8.88/11.19mph 24) 0.02m - 56(50:26/m) 1cal 1.19/8.75mph 25) 0.34m - 2:03(6:02/m) 39cal 9.94/12.5mph 26) 0.01m - 19(26:50/m) 1cal 2.23/10.42mph Add a comment 1.8mi, 14:24 Running - Warm Up Garmin was playing up Split Summary === 1) 1m - 7:39(7:39/m) 119cal 7.85/8.56mph 2) 0.82m - 6:45(8:12/m) 97cal 7.31/7.72mph Add a comment
Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19
8mi, 35:02 Cycling - Commuting Split Summary === 1) 1m - 4:34(4:34/m) 2) 1m - 5:03(5:03/m) 3) 1m - 4:24(4:24/m) 4) 1m - 3:33(3:33/m) 5) 1m - 4:01(4:01/m) 6) 1m - 4:03(4:03/m) 7) 1m - 5:53(5:53/m) 8) 0.96m - 3:31(3:40/m) Add a comment 7.7mi, 32:43 Cycling - Commuting Split Summary === 1) 1m - 5:04(5:04/m) 2) 1m - 3:27(3:27/m) 3) 1m - 3:33(3:33/m) 4) 1m - 3:40(3:40/m) 5) 1m - 4:16(4:16/m) 6) 1m - 4:30(4:30/m) 7) 1m - 4:21(4:21/m) 8) 0.72m - 3:52(5:21/m) Add a comment	6.7mi, 57:23 Running - Hill Work 2 x Mycenae rd 2 x Beaconsfield rd 2 x Foyle rd Then 1 x long Maze Hill Split Summary === 1) 1m - 8:07(8:07/m) 121cal 7.38/10.65mph 2) 1m - 8:26(8:26/m) 109cal 7.11/10.96mph 3) 1m - 8:37(8:37/m) 113cal 6.96/10.25mph 4) 1m - 8:53(8:53/m) 110cal 6.75/11.15mph 5) 1m - 9:09(9:09/m) 110cal 6.55/9.83mph 6) 1m - 8:33(8:33/m) 116cal 7.01/9.37mph 7) 0.72m - 5:36(7:44/m) 86cal 7.75/8.58mph Add a comment	0mi, Cross-Training - Rest Add a comment	0mi, Cross-Training - Rest Add a comment	4.4mi, 36:28 Running - Recovery Run Easy recovery run Split Summary === 1) 1m - 8:32(8:32/m) 120cal 7.03/12.17mph 2) 1m - 8:14(8:14/m) 118cal 7.29/8.08mph 3) 1m - 8:37(8:37/m) 118cal 6.97/7.66mph 4) 1m - 8:08(8:08/m) 119cal 7.37/7.83mph 5) 0.35m - 2:57(8:22/m) 42cal 7.17/7.76mph Add a comment	0mi, Cross-Training - Rest Add a comment	2.1mi, 17:57 Running - Warm Down Split Summary === 1) 1m - 9:06(9:06/m) 116cal 6.59/7.45mph 2) 1m - 8:22(8:22/m) 117cal 7.18/7.99mph 3) 0.06m - 30(8:27/m) 6cal 7.1/7.37mph Add a comment 3.4mi, 31:15 Running - Intervals 2 x 10 x 1min off 30secs recovery. 2 mins between sets. With Vi Chu Split Summary === 1) 0.17m - 1:04(6:22/m) 19cal 9.42/11.15mph 2) 0.01m - 27(45:59/m) 1cal 1.3/9.02mph 3) 0.14m - 1:02(7:19/m) 15cal 8.19/9.1mph 4) 0.01m - 27(41:31/m) 1cal 1.45/8.93mph 5) 0.16m - 1:02(6:21/m) 19cal 9.44/11.98mph 6) 0.02m - 28(28:23/m) 1cal 2.11/10.5mph 7) 0.15m - 1:02(6:54/m) 16cal 8.69/9.54mph 8) 0.02m - 28(28:09/m) 1cal 2.13/9.04mph 9) 0.16m - 1:04(6:49/m) 18cal 8.81/10.44mph 10) 0.02m - 27(20:41/m) 2cal 2.9/10mph 11) 0.14m - 1:02(7:31/m) 15cal 7.98/8.7mph 12) 0.02m - 28(30:33/m) 1cal 1.96/8.62mph 13) 0.15m - 1:02(6:46/m) 18cal 8.86/11.15mph 14) 0.02m - 28(23:48/m) 2cal 2.52/8.62mph 15) 0.14m - 1:02(7:10/m) 16cal 8.38/9.52mph 16) 0.01m - 29(35:50/m) 1cal 1.67/8.64mph 17) 0.15m - 1:03(6:49/m) 17cal 8.81/10.37mph 18) 0.02m - 27(26:28/m) 2cal 2.27/8.64mph 19) 0.16m - 1:09(7:19/m) 16cal 8.2/9.08mph 20) 0.03m - 1:59(1:16:10/m) 2cal 0.79/9.06mph 21) 0.16m - 1:02(6:20/m) 19cal 9.47/11.54mph 22) 0.02m - 27(24:18/m) 2cal 2.47/9.12mph 23) 0.15m - 1:02(6:57/m) 16cal 8.64/9.46mph 24) 0.01m - 28(34:49/m) 1cal 1.72/9.12mph 25) 0.17m - 1:04(6:21/m) 18cal 9.44/10.56mph 26) 0.02m - 27(29:00/m) 1cal 2.07/9.5mph 27) 0.14m - 1:02(7:15/m) 17cal 8.28/10.81mph 28) 0.02m - 28(27:32/m) 1cal 2.18/8.68mph 29) 0.15m - 1:03(6:48/m) 18cal 8.81/10.85mph 30) 0.02m - 26(19:26/m) 2cal 3.09/8.93mph 31) 0.14m - 1:03(7:33/m) 15cal 7.95/9.66mph 32) 0.02m - 27(28:36/m) 1cal 2.1/8.93mph 33) 0.16m - 1:04(6:42/m) 18cal 8.97/10.06mph 34) 0.02m - 27(24:23/m) 1cal 2.46/8.81mph 35) 0.14m - 1:02(7:26/m) 15cal 8.08/8.72mph 36) 0.02m - 28(24:59/m) 2cal 2.4/8.75mph 37) 0.16m - 1:02(6:35/m) 17cal 9.12/10.75mph 38) 0.02m - 28(25:58/m) 1cal 2.31/9.35mph 39) 0.15m - 55(6:10/m) 16cal 9.72/11.52mph 40) 0.01m - 12(20:06/m) 1cal 2.99/10.98mph Add a comment 1.7mi, 14:03 Running - Warm Up Split Summary === 1) 1m - 7:54(7:54/m) 119cal 7.59/8.47mph 2) 0.72m - 6:09(8:33/m) 86cal 7.02/8.1mph Add a comment
Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25	Tue 26th Jan Jan 26
0mi, Cross-Training - Rest Add a comment	1.1mi, 10:02 Running - Warm Down Jog home Split Summary === 1) 1m - 8:36(8:36/m) 117cal 6.98/7.72mph 2) 0.14m - 1:27(10:00/m) 17cal 6/7.2mph Add a comment 1.5mi, 14:36 Running - Hill Work 4 x Hyde Vale (Short) - Hill Repeats With David, Harry & Joe Split Summary === 1) 1m - 10:12(10:12/m) 107cal 5.89/10.23mph 2) 0.5m - 4:24(8:44/m) 57cal 6.88/10.62mph Add a comment 3.1mi, 21:36 Running - Time Trial 5k Time Trial Split Summary === 1) 1m - 6:29(6:29/m) 117cal 9.25/11.86mph 2) 1m - 7:10(7:10/m) 121cal 8.37/9.89mph 3) 1m - 7:04(7:04/m) 115cal 8.5/9.08mph 4) 0.13m - 53(6:55/m) 14cal 8.68/8.66mph Add a comment 0.3mi, 2:44 Running - Warm Up Split Summary === 1) 0.31m - 2:44(8:47/m) 36cal 6.84/7.49mph Add a comment 0.7mi, 5:57 Running - Warm Up Split Summary === 1) 0.69m - 5:57(8:36/m) 82cal 6.98/8.39mph Add a comment	0mi, Cross-Training - Rest Add a comment	8.4mi, 1:05:21 Running - Easy Easy (Long) run with David Reader Split Summary === 1) 1m - 7:50(7:50/m) 118cal 7.65/19.04mph 2) 1m - 7:34(7:34/m) 119cal 7.93/8.68mph 3) 1m - 7:47(7:47/m) 119cal 7.71/8.43mph 4) 1m - 7:38(7:38/m) 120cal 7.86/8.41mph 5) 1m - 7:41(7:41/m) 117cal 7.8/8.79mph 6) 1m - 7:57(7:57/m) 119cal 7.55/9.39mph 7) 1m - 7:51(7:51/m) 119cal 7.65/8.2mph 8) 1m - 7:50(7:50/m) 119cal 7.66/8.91mph 9) 0.41m - 3:13(7:45/m) 49cal 7.74/8.52mph Add a comment	0mi, Cross-Training - Rest Add a comment	0mi, Cross-Training - Rest Add a comment	-

2017	Distance	Date	Result	WAVA
Beachy Head Marathon	26.2mi	28 Oct		0.00%
Vitality London 10,000	10km	29 May	36:07	83.89%
London Marathon	26.2mi	23 Apr	2:45:38	83.55%
2016	Distance	Date	Result	WAVA
Cader Idris Fell Race	11mi	21 May		0.00%
Ras Moel Eilio	8mi	14 May	1:14:09	52.57%
2015	Distance	Date	Result	WAVA
Eltham Park 5	5mi	31 May	30:14	78.98%
Hamburg Marathon	26.2mi	26 Apr	2:46:07	81.88%
2014	Distance	Date	Result	WAVA
Amsterdam Marathon	26.2mi	19 Oct		0.00%
Cardiff Half Marathon	13.1mi	5 Oct		0.00%
Middlesex 10K Championship	10km	27 Sep		0.00%
BMC/Cambridge Harriers Open Meeting	5000mi	20 Aug		0.00%
BMC/Cambridge Harriers Open Meeting	3km	23 Jul	10:16	80.37%
The National Lottery Newham London Anniversary Run	5mi	20 Jul	29:48	79.48%
Dartford Half Marathon	13.1mi	13 Jul	1:24:16	75.99%
BMC/Cambridge Harriers Open Meeting	5000mi	25 Jun	18:12	79.84%
Kent 10K Championship	10000mi	18 Jun	37:26	78.92%
Kent Roadrunner Marathon	26.2mi	31 May	2:57:28	75.99%
BMC/Cambridge Harriers Open Meeting	3000mi	28 May	10:19	79.98%
Bupa London 10,000	10km	25 May	36:40	80.57%
London Marathon	26.2mi	13 Apr	2:46:27	81.02%
Paddock Wood Half Marathon	13.1mi	30 Mar	1:19:39	80.40%
Finchley 20	20mi	9 Mar	2:02:49	81.61%
Reading Half Marathon	13.1mi	2 Mar	1:18:28	81.61%
2013	Distance	Date	Result	WAVA
London Cross Country Championships	10km	16 Nov		0.00%
Athens Classic Marathon	26.2mi	10 Nov	2:49:42	78.79%
Beat the Hour	10mi	20 Oct	59:37	80.52%
Bournemouth Marathon	26.2mi	6 Oct	2:50:16	78.53%
British Athletics League Qualifier	5000mi	14 Sep	17:35	82.02%
Southern Counties Vets' League Final	1.5km	1 Sep	4:51	79.59%
Southern Counties Vets' League Final 3k	3km	1 Sep	10:13	80.13%
Canterbury Half Marathon	13.1mi	26 Aug	1:22:54	76.59%
BMC Regional Race - Eltham	1500mi	14 Aug	4:48	80.42%
Olympic Park Anniversary Run	5mi	21 Jul	29:19	80.15%
BMC Regional Race - Eltham	3000mi	17 Jul	10:09	80.65%
K.C.A.A. 10,000 Championship	10000mi	26 Jun	36:31	80.25%
Southend Half Marathon	13.1mi	9 Jun	1:18:43	80.66%
Bupa London 10,000	10km	27 May	35:44	82.01%
BMC Regional Race - Eltham	3000mi	22 May	10:13	80.13%
Milton Keynes Marathon	26.2mi	6 May	2:50:13	78.56%
Greenwich Meridian 10km	10km	3 Mar	38:38	75.85%
Tunbridge Wells Half Marathon	13.1mi	24 Feb	1:23:04	76.44%
Postponed- Southern Cross Country Championships (Mens)	15km	26 Jan	1:03:51	69.39%
Box Hill Fell Race	7.5mi	19 Jan	1:02:41	56.39%
Bexley Parkrun	5km	12 Jan	18:51	75.95%
Kent Cross Country Championship (Senior Men)	12km	5 Jan	48:23	72.63%
Greenwich parkrun	5km	1 Jan	19:16	74.31%
2012	Distance	Date	Result	WAVA
Cambridge Harriers 7.5-mile XC Race	7.5mi	29 Dec	49:21	71.62%
Bexley Parkrun	5km	25 Dec	19:20	74.05%
Kent Vets Cross Country Championships	9km	15 Dec	34:49	74.89%
South of England Masters XC M50 & M60	10km	8 Dec	39:24	73.77%
South of the Thames	5mi	24 Nov	33:13	70.18%
Beckenham Charity Trail 10k	10km	11 Nov	38:47	74.94%
Berlin Marathon	26.2mi	30 Sep	2:46:03	79.85%
The Canterbury Half Marathon	13.1mi	27 Aug	1:21:45	77.02%
Thunder Run 24hr	10km	28 Jul		0.00%
Crisis Square Mile Run	6km	14 Jun	24:10	71.09%
Southend Half Marathon	13.1mi	10 Jun	1:20:16	78.44%
BUPA London 10,000	10km	27 May	36:49	78.95%
London Marathon	26.2mi	22 Apr	2:54:36	75.94%
Regent's Park 10k Winter Series #6	10km	4 Mar	37:33	77.40%
The Lifestyle Renault Tunbridge Wells Half Marathon	13.1mi	26 Feb	1:20:35	78.13%
Regent's Park 10k Winter Series #4	10km	8 Jan	36:09	79.75%
2011	Distance	Date	Result	WAVA
Regents Park Winter 10k Series	10km	6 Nov	36:30	78.99%
Edinburgh Marathon	26.2mi	22 May	2:53:49	75.65%
Tunbridge Wells Half Marathon	13.1mi	27 Feb	1:21:59	76.16%

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