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vongustus F50

About

Race Times

All Races

Mileage

Training

FERC

Races
85
Miles
7266
Miles
1470
Mile
8:04
5k
26:44
5M
44:45
10k
57:15
10M
1:35:29
Half
2:08:15
Mara
4:43:09
50k
6:48:22
100k
23:59:00

About Me

Started running in July 2009. Struggling to keep the training up in this covid time of no races. Still getting out there thanks to the Fetcheveryone games/badges etc.

Current Status

Need to keep motivated and plodding on until the Spring

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Buddies

Dist	Races	PB	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	2	8:04 8:04/mi					8:04					8:55
5km	15	26:44 8:36/mi				28:36	27:56	26:44	26:58	27:41		29:46
4mi	1	40:34 10:09/mi									40:34
5mi	4	44:45 8:57/mi				48:21	49:49		46:19	44:45
10km	20	57:15 9:13/mi	1:11:42	1:02:17	1:02:26	1:06:15	57:16		57:15	1:01:42	1:02:50	57:21	1:03:42
11km	1	58:28 8:33/mi									58:28
10mi	4	1:35:29 9:33/mi			1:45:54	2:18:00		1:35:29
13.1mi	18	2:08:15 9:47/mi		2:19:45	2:18:07	2:16:24	2:13:50	2:34:54	2:10:21	2:36:59	2:15:24	2:25:00	2:08:15	2:36:13
30km	1	3:28:53 11:12/mi									3:28:53
26.2mi	16	4:43:09 10:48/mi			6:32:42	4:56:36	4:46:09	4:49:57	4:43:09	4:58:31				7:59:20
50km	1	6:48:22 13:09/mi						6:48:22
100km	1	23:59:00 23:10/mi				23:59:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	38	0	0	0	0	0	0	0	0	0	0	0	38
2020	75	92	53	30	59	42	43	31	19	65	58	44	611
2020	0	0	0	10	0	13	66	28	0	0	9	0	126
2019	38	46	70	56	38	37	29	36	40	65	83	79	616
2019	129	0	21	0	0	6	0	0	0	0	0	0	155
2018	63	26	80	78	58	61	31	34	31	32	27	18	539
2018	0	0	0	11	8	50	83	185	6	21	35	86	486
2017	64	67	75	80	62	81	31	41	26	59	50	71	706
2017	0	8	32	13	0	42	62	37	20	11	11	0	235
2016	67	71	49	43	103	67	70	34	65	28	61	50	708
2016	28	0	0	9	10	11	0	22	13	199	65	0	357
2015	117	96	32	67	63	35	83	79	82	49	68	88	857
2015	0	0	0	0	0	0	0	5	13	0	24	39	82
2014	99	137	92	91	95	82	56	71	30	87	85	74	1001
2013	120	101	115	83	76	53	63	103	75	123	118	82	1111
2013	0	0	0	0	0	0	0	18	11	0	0	0	29
2012	140	124	124	70	79	91	39	85	96	46	77	57	1027
2011	0	0	0	0	0	0	0	0	0	0	0	52	52

Tue 29th Dec Dec 29	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
0.7mi, 13:04 Cross-Training - Walking Split Summary === 1) 0.62m - 10:57(17:37/m) 106/119bpm 57cal 56/68rpm 2) 0.04m - 2:07(52:47/m) 104/117bpm 8cal 20/62rpm Add a comment 3.1mi, 32:30 Running - General Split Summary === 1) 0.62m - 6:10(9:55/m) 114/130bpm 41cal 2) 0.62m - 6:44(10:50/m) 118/140bpm 46cal 3) 0.62m - 6:30(10:28/m) 132/147bpm 50cal 4) 0.62m - 6:23(10:17/m) 125/155bpm 41cal 5) 0.62m - 6:38(10:40/m) 130/153bpm 45cal 6) 0.01m - 6(12:01/m) 132/133bpm Add a comment	0mi, 25:00 Cross-Training - HIIT Add a comment 1.5mi, 39:18 Cross-Training - Walking Split Summary === 1) 0.62m - 14:51(23:53/m) 79/101bpm 53cal 44/68rpm 2) 0.62m - 16:29(26:32/m) 85/107bpm 65cal 33/94rpm 3) 0.26m - 7:59(30:19/m) 85/101bpm 30cal 25/119rpm Add a comment	-	0mi, 23:25 Cross-Training - HIIT Split Summary === 1) 0m - 23:25(0/m) 120/154bpm 149cal Add a comment 0.6mi, 12:17 Cross-Training - Walking Split Summary === 1) 0.62m - 11:55(19:11/m) 104/128bpm 63cal 53/64rpm 2) 0.02m - 22(16:02/m) 111/114bpm 1cal 59/61rpm Add a comment 3.1mi, 30:48 Running - General Split Summary === 1) 0.62m - 6:37(10:38/m) 110/127bpm 43cal 2) 0.62m - 5:59(9:38/m) 122/140bpm 40cal 3) 0.62m - 6:13(10:00/m) 133/153bpm 49cal 4) 0.62m - 5:44(9:14/m) 133/145bpm 45cal 5) 0.62m - 6:12(9:59/m) 139/160bpm 48cal 6) 0.01m - 3(7:10/m) 134/134bpm Add a comment 2.3mi, 46:43 Cross-Training - Walking Split Summary === 1) 0.62m - 12:23(19:56/m) 74/103bpm 47cal 37/65rpm 2) 0.62m - 12:58(20:52/m) 84/99bpm 56cal 43/75rpm 3) 0.62m - 13:07(21:06/m) 87/101bpm 56cal 41/71rpm 4) 0.42m - 8:15(19:37/m) 90/113bpm 41cal 46/64rpm Add a comment	2.9mi, 1:00:59 Cross-Training - Walking Split Summary === 1) 0.62m - 15:38(25:09/m) 74/100bpm 46cal 40/120rpm 2) 0.62m - 13:15(21:20/m) 91/102bpm 57cal 45/62rpm 3) 0.62m - 12:32(20:11/m) 86/104bpm 49cal 49/65rpm 4) 0.62m - 11:35(18:38/m) 95/110bpm 56cal 53/77rpm 5) 0.37m - 7:58(21:46/m) 94/106bpm 36cal 47/62rpm Add a comment 0mi, 46:27 Cross-Training - HIIT Split Summary === 1) 0m - 46:27(0/m) 95/136bpm 165cal Add a comment 0.7mi, 30:03 Cross-Training - Walking Split Summary === 1) 0.62m - 28:40(46:09/m) 71/92bpm 58cal 16/64rpm 2) 0.06m - 1:22(21:37/m) 88/91bpm 6cal 36/64rpm Add a comment	0.9mi, 23:59 Cross-Training - Walking Split Summary === 1) 0.62m - 17:14(27:45/m) 74/107bpm 55cal 37/63rpm 2) 0.3m - 6:45(22:08/m) 95/114bpm 31cal 45/58rpm Add a comment 1.1mi, 21:03 Cross-Training - Walking Split Summary === 1) 0.62m - 12:03(19:23/m) 103/127bpm 61cal 53/60rpm 2) 0.48m - 9:01(18:41/m) 104/125bpm 44cal 56/59rpm Add a comment 4.1mi, 43:02 Running - General Split Summary === 1) 0.62m - 6:24(10:18/m) 117/140bpm 44cal 2) 0.62m - 6:19(10:10/m) 145/159bpm 57cal 3) 0.62m - 6:28(10:25/m) 153/173bpm 61cal 4) 0.62m - 6:27(10:22/m) 145/165bpm 54cal 5) 0.62m - 6:00(9:39/m) 144/168bpm 49cal 6) 0.62m - 7:02(11:19/m) 123/139bpm 39cal 7) 0.41m - 4:22(10:31/m) 133/153bpm 28cal Add a comment 1.7mi, 35:01 Cross-Training - Walking Split Summary === 1) 0.62m - 11:25(18:23/m) 70/92bpm 35cal 54/64rpm 2) 0.62m - 13:36(21:53/m) 81/100bpm 33cal 43/65rpm 3) 0.42m - 9:59(24:03/m) 89/110bpm 30cal 36/73rpm Add a comment	1.2mi, 58:54 Cross-Training - Walking Split Summary === 1) 0.62m - 14:22(23:07/m) 93/113bpm 54cal 46/61rpm 2) 0.62m - 44:29(1:11:36/m) 82/128bpm 102cal 10/68rpm 3) 0m - 3(50:22/m) 82/82bpm Add a comment 0mi, 23:20 Cross-Training - HIIT Split Summary === 1) 0m - 23:20(0/m) 115/152bpm 135cal Add a comment 1.3mi, 30:37 Cross-Training - Walking Split Summary === 1) 0.62m - 12:02(19:23/m) 90/114bpm 52cal 53/64rpm 2) 0.62m - 18:32(29:49/m) 98/126bpm 71cal 18/66rpm 3) 0m - 3(19:39/m) 68/68bpm Add a comment
Tue 5th Jan Jan 5	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
0.7mi, 16:08 Cross-Training - Walking Split Summary === 1) 0.62m - 13:18(21:23/m) 82/102bpm 55cal 42/73rpm 2) 0.08m - 2:51(36:51/m) 94/105bpm 12cal 12/67rpm Add a comment 0.7mi, 14:04 Cross-Training - Walking Split Summary === 1) 0.62m - 12:04(19:26/m) 84/115bpm 58cal 50/65rpm 2) 0.06m - 2:00(31:17/m) 98/110bpm 8cal 30/64rpm Add a comment	0mi, 26:37 Cross-Training - HIIT Split Summary === 1) 0m - 26:37(0/m) 108/136bpm 128cal Add a comment	3.5mi, 37:02 Running - General Split Summary === 1) 0.62m - 6:11(9:58/m) 121/142bpm 44cal 2) 0.62m - 6:05(9:48/m) 128/141bpm 47cal 3) 0.62m - 6:08(9:52/m) 130/147bpm 46cal 4) 0.62m - 6:42(10:47/m) 136/159bpm 52cal 5) 0.62m - 7:13(11:37/m) 149/168bpm 64cal 6) 0.42m - 4:43(11:16/m) 145/153bpm 41cal Add a comment	0mi, 25:12 Cross-Training - HIIT Split Summary === 1) 0m - 25:12(0/m) 111/138bpm 131cal Add a comment 1.7mi, 37:12 Cross-Training - Walking Split Summary === 1) 0.62m - 14:20(23:04/m) 79/107bpm 58cal 41/65rpm 2) 0.62m - 14:00(22:33/m) 91/108bpm 59cal 40/66rpm 3) 0.44m - 8:51(20:18/m) 105/120bpm 50cal 46/64rpm Add a comment	0.6mi, 16:59 Cross-Training - Walking Split Summary === 1) 0.62m - 16:56(27:16/m) 93/116bpm 69cal 39/66rpm 2) 0m - 3(18:18/m) 88/88bpm Add a comment 1.8mi, 54:26 Cross-Training - Walking Split Summary === 1) 0.62m - 15:41(25:14/m) 96/106bpm 58cal 39/61rpm 2) 0.62m - 12:39(20:22/m) 105/121bpm 55cal 52/62rpm 3) 0.57m - 26:06(45:34/m) 94/126bpm 80cal 16/73rpm Add a comment 6.3mi, 1:05:35 Running - General Split Summary === 1) 0.62m - 5:54(9:30/m) 122/146bpm 43cal 2) 0.62m - 6:19(10:11/m) 141/162bpm 55cal 3) 0.62m - 6:13(10:00/m) 148/159bpm 55cal 4) 0.62m - 6:27(10:22/m) 154/175bpm 60cal 5) 0.62m - 6:54(11:06/m) 154/171bpm 64cal 6) 0.62m - 6:15(10:03/m) 141/153bpm 47cal 7) 0.62m - 6:17(10:07/m) 150/163bpm 55cal 8) 0.62m - 6:37(10:39/m) 151/167bpm 57cal 9) 0.62m - 6:51(11:02/m) 158/176bpm 62cal 10) 0.62m - 6:50(10:59/m) 156/171bpm 61cal 11) 0.12m - 59(8:16/m) 153/162bpm 8cal Add a comment 1.1mi, 23:26 Cross-Training - Walking Split Summary === 1) 0.62m - 12:54(20:46/m) 81/98bpm 53cal 47/66rpm 2) 0.47m - 10:31(22:10/m) 96/110bpm 52cal 38/67rpm Add a comment	0mi, 23:50 Cross-Training - HIIT Split Summary === 1) 0m - 23:50(0/m) 126/168bpm 162cal Add a comment 0.2mi, 6:18 Cross-Training - Walking Split Summary === 1) 0.22m - 6:18(28:23/m) 66/75bpm 18cal 33/66rpm Add a comment	2.9mi, 1:04:43 Cross-Training - Walking Split Summary === 1) 0.62m - 12:00(19:19/m) 82/111bpm 53cal 52/64rpm 2) 0.62m - 14:18(23:02/m) 94/111bpm 59cal 41/73rpm 3) 0.62m - 15:06(24:19/m) 87/106bpm 58cal 39/62rpm 4) 0.62m - 12:45(20:31/m) 89/102bpm 55cal 45/63rpm 5) 0.38m - 10:34(28:08/m) 104/124bpm 48cal 33/64rpm Add a comment 3.8mi, 40:34 Running - General Split Summary === 1) 0.62m - 6:36(10:37/m) 111/130bpm 44cal 2) 0.62m - 6:33(10:33/m) 130/144bpm 50cal 3) 0.62m - 6:26(10:21/m) 140/149bpm 52cal 4) 0.62m - 6:38(10:40/m) 134/151bpm 49cal 5) 0.62m - 6:28(10:25/m) 137/145bpm 50cal 6) 0.62m - 6:54(11:06/m) 139/153bpm 54cal 7) 0.08m - 59(12:36/m) 143/150bpm 8cal Add a comment
Tue 12th Jan Jan 12	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
0.6mi, 14:23 Cross-Training - Walking Split Summary === 1) 0.61m - 14:23(23:26/m) 73/92bpm 42cal 41/69rpm Add a comment	1.7mi, 35:03 Cross-Training - Walking Split Summary === 1) 0.62m - 12:57(20:50/m) 91/116bpm 52cal 47/73rpm 2) 0.62m - 12:16(19:45/m) 110/127bpm 60cal 52/62rpm 3) 0.48m - 9:49(20:28/m) 113/130bpm 48cal 49/63rpm Add a comment 0mi, 24:50 Cross-Training - HIIT Split Summary === 1) 0m - 24:50(0/m) 120/154bpm 150cal Add a comment	-	1.3mi, 27:55 Cross-Training - Walking Split Summary === 1) 0.62m - 14:03(22:36/m) 90/123bpm 59cal 41/63rpm 2) 0.62m - 11:10(17:59/m) 97/116bpm 56cal 56/64rpm 3) 0.07m - 2:42(40:13/m) 109/121bpm 14cal 22/61rpm Add a comment 3.1mi, 32:38 Running - General Split Summary === 1) 0.62m - 6:17(10:07/m) 130/155bpm 49cal 2) 0.62m - 6:10(9:55/m) 148/159bpm 56cal 3) 0.62m - 6:46(10:54/m) 131/148bpm 48cal 4) 0.62m - 6:47(10:55/m) 132/149bpm 47cal 5) 0.62m - 6:34(10:35/m) 132/143bpm 46cal 6) 0.01m - 3(10:17/m) 135/136bpm Add a comment	2.1mi, 45:53 Cross-Training - Walking Split Summary === 1) 0.62m - 12:34(20:14/m) 87/107bpm 54cal 52/124rpm 2) 0.62m - 13:46(22:10/m) 100/112bpm 56cal 47/61rpm 3) 0.62m - 13:02(20:59/m) 108/120bpm 50cal 48/63rpm 4) 0.27m - 6:30(24:31/m) 116/131bpm 33cal 42/62rpm Add a comment 0mi, 23:39 Cross-Training - HIIT Split Summary === 1) 0m - 22:39(0/m) 115/138bpm 129cal Add a comment	2.4mi, 57:13 Cross-Training - Walking Split Summary === 1) 0.62m - 14:43(23:42/m) 82/101bpm 57cal 41/64rpm 2) 0.62m - 16:08(25:58/m) 89/100bpm 63cal 36/62rpm 3) 0.62m - 14:51(23:54/m) 90/104bpm 55cal 41/79rpm 4) 0.5m - 11:30(23:10/m) 94/118bpm 50cal 39/71rpm Add a comment	6.1mi, 2:19:47 Cross-Training - Walking Split Summary === 1) 0.62m - 13:32(21:46/m) 95/141bpm 61cal 46/90rpm 2) 0.62m - 15:53(25:34/m) 95/125bpm 63cal 35/87rpm 3) 0.62m - 13:40(22:00/m) 87/111bpm 56cal 46/79rpm 4) 0.62m - 14:49(23:51/m) 89/113bpm 58cal 44/75rpm 5) 0.62m - 11:41(18:48/m) 93/103bpm 52cal 53/61rpm 6) 0.62m - 16:18(26:14/m) 88/109bpm 55cal 37/63rpm 7) 0.62m - 14:58(24:06/m) 94/116bpm 63cal 42/65rpm 8) 0.62m - 12:57(20:51/m) 95/111bpm 53cal 49/63rpm 9) 0.62m - 12:25(19:59/m) 88/98bpm 49cal 52/61rpm 10) 0.54m - 13:33(25:05/m) 91/108bpm 55cal 41/58rpm Add a comment
Tue 19th Jan Jan 19	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
3.4mi, 35:35 Running - General Split Summary === 1) 0.62m - 6:35(10:36/m) 141/159bpm 57cal 2) 0.62m - 6:08(9:53/m) 150/160bpm 56cal 3) 0.62m - 6:17(10:07/m) 140/157bpm 52cal 4) 0.62m - 6:39(10:42/m) 135/138bpm 50cal 5) 0.62m - 7:10(11:32/m) 138/148bpm 57cal 6) 0.24m - 2:46(11:16/m) 142/145bpm 23cal Add a comment 1.8mi, 38:32 Cross-Training - Walking Split Summary === 1) 0.62m - 12:24(19:58/m) 67/85bpm 41cal 51/63rpm 2) 0.62m - 13:34(21:50/m) 84/104bpm 36cal 43/63rpm 3) 0.58m - 12:34(21:49/m) 89/106bpm 40cal 45/62rpm Add a comment	1.4mi, 30:33 Cross-Training - Walking Split Summary === 1) 0.62m - 12:51(20:40/m) 97/122bpm 56cal 49/73rpm 2) 0.62m - 12:23(19:55/m) 111/128bpm 61cal 48/64rpm 3) 0.17m - 5:19(31:09/m) 106/117bpm 24cal 32/63rpm Add a comment 4.2mi, 45:53 Running - General Split Summary === 1) 0.62m - 6:28(10:25/m) 119/138bpm 47cal 2) 0.62m - 6:48(10:56/m) 131/138bpm 53cal 3) 0.62m - 6:11(9:57/m) 133/142bpm 47cal 4) 0.62m - 7:22(11:52/m) 127/136bpm 51cal 5) 0.62m - 7:43(12:26/m) 135/144bpm 60cal 6) 0.62m - 6:11(9:57/m) 134/151bpm 45cal 7) 0.47m - 5:09(11:04/m) 133/143bpm 36cal Add a comment 0.9mi, 19:25 Cross-Training - Walking Split Summary === 1) 0.62m - 13:55(22:25/m) 78/90bpm 51cal 44/63rpm 2) 0.28m - 5:30(19:20/m) 89/111bpm 25cal 51/109rpm Add a comment	-	0.6mi, 12:44 Cross-Training - Walking Split Summary === 1) 0.6m - 12:44(21:14/m) 81/109bpm 56cal 43/73rpm Add a comment	2.2mi, 50:04 Cross-Training - Walking Split Summary === 1) 0.62m - 13:52(22:20/m) 93/109bpm 56cal 42/65rpm 2) 0.62m - 15:12(24:27/m) 100/124bpm 61cal 38/63rpm 3) 0.62m - 13:00(20:55/m) 103/118bpm 53cal 47/63rpm 4) 0.36m - 8:00(22:15/m) 112/123bpm 41cal 40/62rpm Add a comment 6.2mi, 1:06:41 Running - General Split Summary === 1) 0.62m - 6:14(10:01/m) 112/128bpm 42cal 2) 0.62m - 6:52(11:03/m) 129/141bpm 52cal 3) 0.62m - 6:16(10:04/m) 142/153bpm 55cal 4) 0.62m - 6:45(10:53/m) 137/149bpm 53cal 5) 0.62m - 6:35(10:35/m) 136/150bpm 51cal 6) 0.62m - 6:33(10:33/m) 134/150bpm 47cal 7) 0.62m - 6:44(10:50/m) 133/147bpm 45cal 8) 0.62m - 6:42(10:47/m) 128/147bpm 38cal 9) 0.62m - 6:59(11:15/m) 129/143bpm 43cal 10) 0.62m - 6:52(11:03/m) 144/158bpm 57cal 11) 0.02m - 9(10:03/m) 151/153bpm 1cal Add a comment	1.4mi, 36:59 Cross-Training - Walking Split Summary === 1) 0.62m - 16:10(26:01/m) 81/102bpm 58cal 40/59rpm 2) 0.62m - 15:43(25:18/m) 81/107bpm 59cal 41/60rpm 3) 0.17m - 5:06(29:28/m) 88/104bpm 21cal 34/76rpm Add a comment	-

2020	Distance	Date	Result	WAVA
Amsterdam virtual half marathon	13.1mi	19 Oct	2:36:13	49.85%
Baltimore Running Festival Virtual 5k	5km	17 Oct		0.00%
Baltimore Running Festival Virtual Half Marathon	13.1mi	17 Oct	2:36:13	49.85%
Virtual London Marathon	26.2mi	4 Oct	7:59:20	33.81%
2019	Distance	Date	Result	WAVA
Petts Wood 10k	10km	13 Oct	1:03:42	55.79%
Chislehurst Chase	10km	22 Sep	1:05:17	54.44%
Trieste Half Marathon	13.1mi	5 May	2:08:15	59.23%
2018	Distance	Date	Result	WAVA
Detroit Half Marathon	13.1mi	21 Oct	2:25:00	52.39%
Detroit Competitive 1 Mile	1mi	20 Oct	8:55	57.34%
American Home Fitness 5k	5km	20 Oct	29:46	56.74%
Petts Wood 10k	10km	7 Oct	57:21	61.22%
Polar Night 10k	10km	6 Jan	1:04:04	54.14%
2017	Distance	Date	Result	WAVA
Petts Wood Runners 10K	10km	8 Oct	1:02:50	55.20%
NYRR 1 for you 1 for youth 4 mile	4mi	8 Jul	40:34	52.44%
Cortina Dobbiaco run	30km	4 Jun	3:28:53	51.19%
Spring night run	11km	2 Jun	58:28	64.49%
Bewl Water Half Marathon	13.1mi	13 May	2:15:24	54.76%
2016	Distance	Date	Result	WAVA
Berlin Marathon	26.2mi	25 Sep	4:58:31	51.57%
ET full moon midnight half marathon	13.1mi	20 Aug	2:36:59	46.68%
Harvel 5	5mi	4 Jun	44:45	60.15%
Larkfield 10k	10km	8 May	1:01:42	54.90%
Greenwich parkrun	5km	1 Jan	27:41	59.05%
2015	Distance	Date	Result	WAVA
Greenwich parkrun	5km	7 Nov	28:48	56.76%
Amsterdam Marathon	26.2mi	18 Oct	4:43:09	53.70%
Peckham Rye parkrun	5km	15 Aug	26:58	59.97%
Greenwich parkrun	5km	11 Jul	28:18	57.14%
Harvel 5	5mi	6 Jun	46:19	57.46%
Greenwich parkrun	5km	23 May	28:47	56.19%
Richmond Park Marathon	26.2mi	17 May	4:57:45	50.44%
Larkfield 10k	10km	10 May	57:15	58.48%
Bromley parkrun	5km	2 May	27:01	59.86%
Brighton Marathon	26.2mi	12 Apr	4:56:38	50.63%
Paddock Wood Half Marathon	13.1mi	29 Mar	2:10:21	55.56%
Greenwich parkrun #262	5km	7 Feb	28:42	56.35%
Greenwich parkrun #261	5km	31 Jan	29:14	55.32%
Walt Disney World Marathon	26.2mi	11 Jan	6:02:43	41.41%
Walt Disney World Half Marathon	13.1mi	10 Jan	2:33:16	47.25%
Walt Disney World 10k	10km	9 Jan	1:05:26	51.17%
Disney family Fun Run 5k	5km	8 Jan	34:46	46.52%
2014	Distance	Date	Result	WAVA
Eridge Park 10 Trail Challenge	10mi	7 Sep	2:16:09	40.26%
Bromley parkrun #243	5km	2 Aug	26:44	59.88%
Bromley parkrun #239	5km	5 Jul	27:52	57.44%
Grand Union Challenge 50K	50km	28 Jun	6:48:22	43.94%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	25 May	4:49:57	51.20%
XX Rome Marathon	26.2mi	23 Mar	5:01:34	49.23%
Surrey Tempest 10M	10mi	16 Mar	1:35:29	56.76%
Walt Disney World Marathon	26.2mi	12 Jan	5:18:41	46.58%
Walt Disney World Half Marathon	13.1mi	11 Jan	2:34:54	46.23%
2013	Distance	Date	Result	WAVA
XXX Firenze Marathon	26.2mi	24 Nov	4:46:09	51.88%
Pine Ridge 10K	10km	12 Oct	1:02:22	53.09%
Bacchus Half Marathon	13.1mi	8 Sep	2:13:50	53.51%
Burgess parkrun	5km	27 Jul	27:56	56.76%
Olympic Park Anniversary Run	5mi	21 Jul	49:49	52.31%
Dorney Dash 10k	10km	20 Jul	59:42	54.88%
Self Transcendence 10K	10km	15 Jun	57:16	57.21%
Westminster Mile	1mi	26 May	8:04	58.78%
Brathay Windermere Marathon	26.2mi	19 May	4:54:22	49.88%
Brighton Marathon	26.2mi	14 Apr	4:47:16	51.11%
Barcelona Marathon	26.2mi	17 Mar	4:46:19	51.28%
Tunbridge Wells Half Marathon	13.1mi	24 Feb	2:16:08	52.05%
2012	Distance	Date	Result	WAVA
Pine Ridge 10K	10km	3 Nov	1:06:15	49.45%
Thames Path Challenge	100km	29 Sep	23:59:00	29.63%
Eridge Park 10 Trail Challenge	10mi	9 Sep	2:18:00	38.87%
Windsor Great Park Dash 10k	10km	14 Jul	1:07:56	47.76%
Brathay Windermere Marathon	26.2mi	20 May	5:13:42	46.33%
Wimbledon Common parkrun	5km	12 May	28:49	54.53%
Wimbledon Common parkrun	5km	5 May	28:36	54.94%
Brighton Marathon	26.2mi	15 Apr	4:56:36	49.00%
The National Lottery - Olympic Park Run	5mi	31 Mar	48:21	53.39%
The Lifestyle Renault Tunbridge Wells Half Marathon	13.1mi	26 Feb	2:16:24	51.44%
2011	Distance	Date	Result	WAVA
The Poppy Half Marathon	13.1mi	13 Nov	2:19:54	50.15%
Pine Ridge 10K	10km	5 Nov	1:05:19	49.67%
Beachy Head Marathon	26.2mi	22 Oct	6:32:42	37.01%
Clapham Common 10k	10km	16 Oct	1:03:10	51.36%
Royal Parks Half Marathon	13.1mi	9 Oct	2:18:07	50.80%
The Ronhill Great Langdale Half	20km	18 Jun	2:28:04	44.41%
BUPA London 10,000	10km	30 May	1:02:26	51.51%
Surrey Tempest 10	10mi	13 Mar	1:45:54	49.69%
Tunbridge Wells Half Marathon	13.1mi	27 Feb	2:20:40	49.42%
2010	Distance	Date	Result	WAVA
Bexhill Seafront Poppy Half Marathon	13.1mi	14 Nov	2:19:45	49.75%
Pine Ridge 10k	10km	6 Nov	1:05:00	49.47%
Royal Parks Half Marathon	13.1mi	10 Oct	2:23:33	48.43%
BUPA London 10,000	10km	31 May	1:02:17	51.20%
The Children's Mutual Tunbridge Wells Half Marathon	13.1mi	28 Feb	2:26:04	47.20%
Brooks Serpentine New Years Day 10K	10km	1 Jan	1:02:44	50.83%
2009	Distance	Date	Result	WAVA
Pine Ridge 10K	10km	22 Nov	1:11:42	44.48%

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