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Alun is a Fetch Supporter!

Alun M50

About

Race Times

All Races

Mileage

Training

Medway & Maidstone AC

Races
285
Miles
11687
Miles
1
Miles
834
800m
2:36
1500m
5:14
Mile
5:23
3000m
10:55
5000m
18:32
5k
18:41
5M
34:01
10k
38:43
10M
1:05:36
Half
1:25:42
20M
2:20:45
Mara
3:27:15

About Me

I started running at school but couldn't be bothered with training so never really reached my potential and then I gave it up when I left aged 18 in 1984. Had a brief flirtation in the mid 90s before starting again in early 2003. Joined my local club and have run ever since, starting with 5 mile XCs and 10Ks, ultimately running marathons in 2008, 2009, 2011 and again in 2012.
My PBs: 5K from 21:23 in 2008 to 19:45 in 2012 and 18:32 in 2019.
10K from around 48:00 minutes in 2003 to 39:36 in late 2011 and 38:43 in September 2020. 10 miles from around 77:00 in 2007 to 65:36 in 2012 1/2 marathon from 1:41 in 2006 to 1:25:42 in 2012 20 miles from 2:25:29 in 2009 to 2:20:45 in 2012 Marathon from 3:35:23 in 2008 and 2009 to 3:27:15 in 2012. I had a few fallow years after the 2012 Milton Keynes marathon but I've been back on it since 2017! :-)

Current Status

On the up again!

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2021 Targets

RUN
3000

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	179	0	0	0	0	0	0	0	0	0	0	0	179
2020	156	115	134	186	201	205	196	227	202	200	226	242	2291
2020	0	0	0	0	0	18	10	0	0	0	0	0	28
2019	0	0	0	0	0	0	0	0.4	0	0	0	0	0.4
2019	150	119	152	106	71	143	144	116	130	145	157	136	1568
2018	100	82	80	97	76	89	60	26	71	130	122	109	1042
2017	42	59	100	112	115	95	66	71	62	88	71	88	970
2016	55	32	27	56	30	18	41	59	40	97	36	68	560
2016	0	1	0	18	60	0	0	0	0	0	0	0	79
2015	23	41	15	14	39	43	21	0	3	43	43	54	338
2015	0	0	4	58	0	13	11	0	8	0	0	0	94
2014	34	0	0	6	16	0	3	0	10	3	3	20	96
2014	0	0	0	0	0	13	0	0	0	0	0	0	13
2013	6	0	4	0	0	0	32	0	0	0	9	0	52
2012	112	160	159	143	45	13	34	39	27	36	43	39	850
2012	0	0	0	0	0	37	235	153	137	0	0	0	563
2011	162	166	175	118	71	101	100	85	84	88	77	32	1259
2010	0	0	0	0	0.6	0	0	0	0	0	0	0	0.6
2010	23	21	27	15	67	68	49	80	61	85	104	31	632
2009	100	119	147	98	54	22	0	0	2	5	17	32	598
2009	0	0	0	0	0	0	0	7	36	14	0	0	57
2008	74	62	67	45	101	92	46	89	126	91	56	72	922
2007	6	0	0	0	0	22	70	41	39	48	41	43	310
2006	0	0	0	6	13	0	0	0	0	0	0	0	19

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
2.1mi, 18:49 Running - Warm Down Split Summary === 1) 0.62m - 6:04(9:45/m) 110/116bpm 66cal 2) 0.62m - 5:38(9:03/m) 117/122bpm 66cal 3) 0.62m - 5:21(8:36/m) 121/124bpm 65cal 4) 0.21m - 1:47(8:32/m) 123/125bpm 21cal Add a comment 6.2mi, 38:20 Running - Time Trial Split Summary === 1) 0.25m - 1:27(5:49/m) 133/148bpm 18cal 2) 0.25m - 1:29(6:00/m) 150/150bpm 22cal 3) 0.25m - 1:30(6:00/m) 150/151bpm 23cal 4) 0.25m - 1:31(6:06/m) 150/151bpm 23cal 5) 0.25m - 1:32(6:08/m) 151/152bpm 23cal 6) 0.25m - 1:31(6:05/m) 152/153bpm 23cal 7) 0.25m - 1:28(5:55/m) 152/153bpm 22cal 8) 0.25m - 1:26(5:48/m) 153/154bpm 22cal 9) 0.25m - 1:30(6:00/m) 151/155bpm 24cal 10) 0.25m - 1:31(6:05/m) 145/154bpm 24cal 11) 0.25m - 1:30(6:02/m) 152/154bpm 23cal 12) 0.25m - 1:29(5:58/m) 153/154bpm 23cal 13) 0.25m - 1:28(5:52/m) 153/156bpm 23cal 14) 0.25m - 1:29(5:59/m) 154/155bpm 23cal 15) 0.25m - 1:28(5:54/m) 155/157bpm 23cal 16) 0.25m - 1:27(5:52/m) 154/156bpm 23cal 17) 0.25m - 1:30(6:04/m) 154/156bpm 24cal 18) 0.25m - 1:31(6:05/m) 154/156bpm 23cal 19) 0.25m - 1:31(6:05/m) 154/156bpm 24cal 20) 0.25m - 1:30(6:02/m) 154/155bpm 23cal 21) 0.25m - 1:30(6:03/m) 153/155bpm 23cal 22) 0.25m - 1:31(6:05/m) 153/154bpm 23cal 23) 0.25m - 1:32(6:09/m) 153/155bpm 24cal 24) 0.25m - 1:29(6:00/m) 154/156bpm 23cal 25) 0.25m - 1:29(5:57/m) 156/158bpm 24cal 26) 0.19m - 1:02(5:16/m) 159/162bpm 14cal Add a comment 1.4mi, 11:00 Running - Warm Up Split Summary === 1) 0.62m - 5:13(8:24/m) 116/124bpm 58cal 2) 0.62m - 4:50(7:46/m) 125/129bpm 60cal 3) 0.12m - 57(7:53/m) 125/127bpm 11cal Add a comment	5.1mi, 41:47 Running - Easy Split Summary === 1) 0.62m - 5:27(8:47/m) 113/121bpm 61cal 2) 0.62m - 5:09(8:17/m) 124/134bpm 66cal 3) 0.62m - 5:04(8:09/m) 139/154bpm 74cal 4) 0.62m - 4:59(8:01/m) 130/146bpm 63cal 5) 0.62m - 5:05(8:11/m) 125/132bpm 59cal 6) 0.62m - 5:01(8:05/m) 124/131bpm 56cal 7) 0.62m - 4:56(7:56/m) 125/132bpm 54cal 8) 0.62m - 4:47(7:43/m) 124/130bpm 49cal 9) 0.17m - 1:18(7:39/m) 127/132bpm 14cal Add a comment	1.9mi, 15:33 Running - Warm Down Split Summary === 1) 0.62m - 5:27(8:47/m) 116/124bpm 62cal 2) 0.62m - 4:52(7:49/m) 126/129bpm 62cal 3) 0.62m - 4:45(7:39/m) 128/131bpm 61cal 4) 0.06m - 29(7:46/m) 129/130bpm 6cal Add a comment 6.2mi, 38:11 Running - Time Trial Split Summary === 1) 0.25m - 1:26(5:47/m) 134/150bpm 19cal 2) 0.25m - 1:31(6:05/m) 151/152bpm 23cal 3) 0.25m - 1:30(6:01/m) 151/152bpm 23cal 4) 0.25m - 1:32(6:10/m) 153/154bpm 24cal 5) 0.25m - 1:30(6:03/m) 155/156bpm 24cal 6) 0.25m - 1:31(6:06/m) 155/157bpm 24cal 7) 0.25m - 1:33(6:14/m) 156/160bpm 25cal 8) 0.25m - 1:32(6:09/m) 154/155bpm 24cal 9) 0.25m - 1:32(6:09/m) 155/156bpm 24cal 10) 0.25m - 1:33(6:12/m) 155/156bpm 25cal 11) 0.25m - 1:32(6:11/m) 155/157bpm 24cal 12) 0.25m - 1:33(6:15/m) 153/154bpm 24cal 13) 0.25m - 1:33(6:14/m) 154/155bpm 24cal 14) 0.25m - 1:34(6:16/m) 154/156bpm 25cal 15) 0.25m - 1:31(6:07/m) 155/157bpm 24cal 16) 0.25m - 1:34(6:16/m) 154/155bpm 24cal 17) 0.25m - 1:31(6:06/m) 155/157bpm 24cal 18) 0.25m - 1:32(6:12/m) 156/157bpm 25cal 19) 0.25m - 1:32(6:08/m) 156/157bpm 24cal 20) 0.25m - 1:32(6:12/m) 155/156bpm 25cal 21) 0.25m - 1:32(6:09/m) 157/159bpm 24cal 22) 0.25m - 1:31(6:07/m) 158/159bpm 25cal 23) 0.25m - 1:30(6:02/m) 158/160bpm 24cal 24) 0.25m - 1:30(6:04/m) 158/159bpm 24cal 25) 0.25m - 1:27(5:51/m) 159/162bpm 24cal 26) 0.03m - 8(4:47/m) 162/162bpm 2cal Add a comment 1.9mi, 15:09 Running - Warm Up Split Summary === 1) 0.62m - 5:12(8:22/m) 128/149bpm 67cal 2) 0.62m - 4:58(8:00/m) 132/149bpm 68cal 3) 0.62m - 4:44(7:38/m) 127/143bpm 60cal 4) 0.03m - 15(7:02/m) 125/126bpm 3cal Add a comment	6.6mi, 55:18 Running - General Split Summary === 1) 0.62m - 5:28(8:48/m) 112/123bpm 59cal 2) 0.62m - 5:07(8:13/m) 118/128bpm 59cal 3) 0.62m - 4:54(7:54/m) 113/118bpm 53cal 4) 0.62m - 4:59(8:01/m) 117/128bpm 52cal 5) 0.62m - 5:06(8:13/m) 123/134bpm 60cal 6) 0.62m - 5:11(8:21/m) 126/136bpm 62cal 7) 0.62m - 4:50(7:47/m) 120/128bpm 49cal 8) 0.62m - 5:36(9:00/m) 134/142bpm 75cal 9) 0.62m - 5:23(8:40/m) 131/141bpm 66cal 10) 0.62m - 5:18(8:31/m) 124/133bpm 52cal 11) 0.4m - 3:26(8:38/m) 124/134bpm 34cal Add a comment	2.6mi, 19:35 Running - Hill Work Split Summary === 1) 0.54m - 4:15(7:57/m) 128/138bpm 55cal 2) 0.62m - 4:07(6:37/m) 147/157bpm 61cal 3) 0.44m - 3:11(7:10/m) 155/160bpm 50cal 4) 0.02m - 12(8:57/m) 148/150bpm 3cal 5) 0.62m - 5:09(8:17/m) 138/157bpm 68cal 6) 0.33m - 2:41(8:06/m) 133/135bpm 36cal Add a comment 2.3mi, 14:18 Running - Cross Country Split Summary === 1) 0.62m - 3:37(5:49/m) 139/153bpm 51cal 2) 0.62m - 4:02(6:30/m) 152/158bpm 64cal 3) 0.62m - 4:02(6:30/m) 155/160bpm 65cal 4) 0.41m - 2:37(6:24/m) 157/162bpm 43cal Add a comment 0.7mi, 5:59 Running - Warm Up Split Summary === 1) 0.62m - 5:23(8:40/m) 127/142bpm 68cal 2) 0.08m - 35(7:33/m) 126/127bpm 7cal Add a comment	14.6mi, 2:20:23 Running - Long Run Split Summary === 1) 0.62m - 5:48(9:20/m) 111/120bpm 63cal 2) 0.62m - 5:34(8:58/m) 124/131bpm 70cal 3) 0.62m - 5:48(9:20/m) 120/133bpm 65cal 4) 0.62m - 5:41(9:09/m) 118/135bpm 61cal 5) 0.62m - 5:35(9:00/m) 121/139bpm 59cal 6) 0.62m - 5:36(9:01/m) 121/138bpm 57cal 7) 0.62m - 6:23(10:17/m) 133/148bpm 82cal 8) 0.62m - 6:49(10:58/m) 132/148bpm 82cal 9) 0.62m - 5:27(8:47/m) 128/133bpm 60cal 10) 0.62m - 5:29(8:50/m) 130/134bpm 63cal 11) 0.62m - 5:58(9:37/m) 128/137bpm 63cal 12) 0.62m - 5:48(9:20/m) 120/130bpm 50cal 13) 0.62m - 5:21(8:36/m) 118/125bpm 40cal 14) 0.62m - 6:14(10:02/m) 121/133bpm 55cal 15) 0.62m - 6:21(10:13/m) 121/133bpm 55cal 16) 0.62m - 9:08(14:42/m) 127/146bpm 96cal 17) 0.62m - 7:05(11:24/m) 129/139bpm 75cal 18) 0.62m - 2:55(4:41/m) 124/130bpm 20cal 19) 0.62m - 2:30(4:01/m) 124/127bpm 19cal 20) 0.62m - 8:03(12:57/m) 129/136bpm 79cal 21) 0.62m - 6:51(11:01/m) 123/132bpm 48cal 22) 0.62m - 6:48(10:57/m) 122/129bpm 40cal 23) 0.62m - 6:22(10:15/m) 126/130bpm 50cal 24) 0.27m - 2:48(10:33/m) 127/130bpm 23cal Add a comment	6.5mi, 51:35 Running - General Split Summary === 1) 0.62m - 5:40(9:07/m) 117/127bpm 65cal 2) 0.62m - 5:07(8:14/m) 113/118bpm 55cal 3) 0.62m - 4:57(7:58/m) 120/127bpm 59cal 4) 0.62m - 4:55(7:54/m) 129/142bpm 64cal 5) 0.62m - 4:46(7:40/m) 128/134bpm 60cal 6) 0.62m - 5:08(8:16/m) 132/146bpm 66cal 7) 0.62m - 5:04(8:10/m) 133/149bpm 64cal 8) 0.62m - 4:37(7:26/m) 126/134bpm 51cal 9) 0.62m - 4:39(7:29/m) 126/141bpm 48cal 10) 0.62m - 4:38(7:28/m) 129/140bpm 53cal 11) 0.27m - 2:04(7:47/m) 128/131bpm 22cal 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
1.1mi, 9:04 Running - Warm Down Split Summary === 1) 0.62m - 4:58(8:00/m) 119/133bpm 59cal 2) 0.52m - 4:06(7:53/m) 123/131bpm 52cal Add a comment 1mi, 5:48 Running - Time Trial Split Summary === 1) 1m - 5:46(5:46/m) 148/159bpm 88cal 2) 0.01m - 1(3:12/m) 158/158bpm Add a comment 1.1mi, 8:43 Running - Warm Up Split Summary === 1) 0.62m - 4:58(8:00/m) 117/127bpm 59cal 2) 0.48m - 3:45(7:50/m) 121/131bpm 45cal Add a comment	7.9mi, 1:01:11 Running - General Split Summary === 1) 0.62m - 5:01(8:05/m) 117/123bpm 59cal 2) 0.62m - 5:04(8:09/m) 119/129bpm 59cal 3) 0.62m - 4:44(7:38/m) 112/126bpm 46cal 4) 0.62m - 4:48(7:44/m) 127/133bpm 62cal 5) 0.62m - 4:50(7:46/m) 134/147bpm 66cal 6) 0.62m - 4:43(7:35/m) 131/141bpm 58cal 7) 0.62m - 4:41(7:32/m) 126/132bpm 55cal 8) 0.62m - 4:54(7:53/m) 134/142bpm 65cal 9) 0.62m - 4:40(7:30/m) 127/133bpm 53cal 10) 0.62m - 4:25(7:07/m) 128/140bpm 48cal 11) 0.62m - 4:31(7:16/m) 133/142bpm 57cal 12) 0.62m - 5:07(8:15/m) 143/149bpm 76cal 13) 0.49m - 3:43(7:40/m) 139/143bpm 52cal Add a comment	3.4mi, 28:29 Running - General Split Summary === 1) 0.62m - 5:04(8:09/m) 115/123bpm 58cal 2) 0.62m - 5:14(8:26/m) 115/126bpm 56cal 3) 0.62m - 5:29(8:50/m) 112/118bpm 54cal 4) 0.62m - 5:24(8:41/m) 113/122bpm 50cal 5) 0.62m - 4:56(7:57/m) 111/122bpm 43cal 6) 0.31m - 2:22(7:38/m) 117/121bpm 24cal Add a comment	5.2mi, 40:35 Running - General Split Summary === 1) 0.62m - 5:08(8:16/m) 117/126bpm 61cal 2) 0.62m - 5:01(8:05/m) 126/135bpm 65cal 3) 0.62m - 4:54(7:53/m) 126/135bpm 62cal 4) 0.62m - 4:40(7:30/m) 129/135bpm 60cal 5) 0.62m - 4:54(7:52/m) 128/133bpm 61cal 6) 0.62m - 4:49(7:45/m) 131/138bpm 62cal 7) 0.62m - 4:45(7:39/m) 130/136bpm 59cal 8) 0.62m - 4:49(7:44/m) 127/133bpm 54cal 9) 0.21m - 1:36(7:42/m) 126/131bpm 17cal Add a comment	5.2mi, 42:51 Running - General Split Summary === 1) 0.62m - 5:09(8:17/m) 126/136bpm 68cal 2) 0.62m - 5:11(8:21/m) 134/142bpm 74cal 3) 0.62m - 5:16(8:29/m) 128/134bpm 70cal 4) 0.62m - 5:04(8:09/m) 128/134bpm 66cal 5) 0.62m - 5:11(8:20/m) 130/136bpm 67cal 6) 0.62m - 5:15(8:26/m) 129/134bpm 67cal 7) 0.62m - 5:07(8:14/m) 128/134bpm 63cal 8) 0.62m - 5:03(8:08/m) 127/132bpm 56cal 9) 0.2m - 1:34(7:57/m) 130/132bpm 19cal Add a comment 2.1mi, 15:21 Running - Warm Down Split Summary === 1) 0.62m - 4:34(7:20/m) 127/133bpm 60cal 2) 0.62m - 4:33(7:19/m) 133/134bpm 63cal 3) 0.62m - 4:34(7:21/m) 132/135bpm 63cal 4) 0.23m - 1:40(7:10/m) 132/134bpm 22cal Add a comment 1mi, 5:34 Running - Time Trial Split Summary === 1) 0.25m - 1:22(5:32/m) 135/155bpm 18cal 2) 0.25m - 1:26(5:46/m) 156/157bpm 23cal 3) 0.25m - 1:24(5:40/m) 156/158bpm 22cal 4) 0.25m - 1:21(5:30/m) 160/163bpm 22cal Add a comment 2.2mi, 17:04 Running - Warm Up Split Summary === 1) 0.62m - 5:11(8:21/m) 121/132bpm 64cal 2) 0.62m - 4:53(7:52/m) 132/136bpm 70cal 3) 0.62m - 4:46(7:40/m) 135/138bpm 68cal 4) 0.29m - 2:14(7:35/m) 137/140bpm 32cal Add a comment	14.9mi, 2:04:16 Running - Long Run Split Summary === 1) 0.62m - 5:30(8:51/m) 108/127bpm 57cal 2) 0.62m - 5:27(8:46/m) 126/140bpm 70cal 3) 0.62m - 5:11(8:21/m) 131/138bpm 71cal 4) 0.62m - 4:49(7:46/m) 118/137bpm 52cal 5) 0.62m - 5:03(8:08/m) 121/130bpm 57cal 6) 0.62m - 5:29(8:50/m) 138/144bpm 79cal 7) 0.62m - 5:19(8:34/m) 126/144bpm 61cal 8) 0.62m - 5:32(8:54/m) 139/146bpm 80cal 9) 0.62m - 5:12(8:22/m) 120/132bpm 47cal 10) 0.62m - 5:49(9:22/m) 139/151bpm 81cal 11) 0.62m - 4:46(7:41/m) 118/143bpm 37cal 12) 0.62m - 4:49(7:44/m) 127/137bpm 49cal 13) 0.62m - 5:18(8:31/m) 133/144bpm 63cal 14) 0.62m - 5:11(8:20/m) 132/147bpm 56cal 15) 0.62m - 5:23(8:40/m) 134/143bpm 67cal 16) 0.62m - 5:09(8:17/m) 129/137bpm 49cal 17) 0.62m - 5:03(8:07/m) 132/138bpm 54cal 18) 0.62m - 4:45(7:38/m) 122/128bpm 28cal 19) 0.62m - 5:08(8:15/m) 134/143bpm 57cal 20) 0.62m - 4:59(8:01/m) 136/140bpm 65cal 21) 0.62m - 4:59(8:01/m) 137/141bpm 65cal 22) 0.62m - 4:59(8:01/m) 135/141bpm 59cal 23) 0.62m - 5:12(8:22/m) 129/141bpm 47cal 24) 0.62m - 5:11(8:21/m) 127/139bpm 42cal 25) 0m - 1(5:58/m) 136/136bpm Add a comment	5.4mi, 45:30 Running - General Split Summary === 1) 0.62m - 5:16(8:29/m) 109/119bpm 55cal 2) 0.62m - 5:01(8:04/m) 118/127bpm 59cal 3) 0.62m - 4:58(7:59/m) 113/127bpm 51cal 4) 0.62m - 4:50(7:47/m) 116/128bpm 50cal 5) 0.62m - 5:11(8:20/m) 126/134bpm 65cal 6) 0.62m - 5:37(9:03/m) 130/136bpm 75cal 7) 0.62m - 5:36(9:00/m) 128/139bpm 67cal 8) 0.62m - 5:15(8:28/m) 121/134bpm 50cal 9) 0.47m - 3:47(8:07/m) 121/129bpm 35cal 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
1.8mi, 14:33 Running - Warm Down Split Summary === 1) 0.62m - 5:00(8:03/m) 124/134bpm 64cal 2) 0.62m - 4:59(8:01/m) 130/133bpm 69cal 3) 0.57m - 4:34(7:58/m) 129/131bpm 59cal Add a comment 2mi, 11:58 Running - Time Trial Split Summary === 1) 1m - 5:52(5:52/m) 152/160bpm 93cal 2) 1m - 6:05(6:05/m) 161/166bpm 106cal 3) 0.01m - 2(3:43/m) 165/165bpm Add a comment 1.5mi, 12:24 Running - Warm Up Split Summary === 1) 0.62m - 5:35(8:58/m) 115/123bpm 64cal 2) 0.62m - 4:52(7:50/m) 127/137bpm 66cal 3) 0.27m - 1:57(7:12/m) 129/133bpm 26cal Add a comment	6.2mi, 51:56 Running - General Split Summary === 1) 0.62m - 5:13(8:24/m) 117/125bpm 63cal 2) 0.62m - 5:09(8:17/m) 120/129bpm 61cal 3) 0.62m - 5:10(8:20/m) 119/137bpm 59cal 4) 0.62m - 5:07(8:14/m) 116/124bpm 51cal 5) 0.62m - 4:59(8:01/m) 113/120bpm 46cal 6) 0.62m - 4:52(7:50/m) 116/128bpm 47cal 7) 0.62m - 5:22(8:38/m) 127/134bpm 66cal 8) 0.62m - 5:59(9:37/m) 128/136bpm 72cal 9) 0.62m - 5:05(8:11/m) 121/128bpm 50cal 10) 0.57m - 4:59(8:44/m) 128/135bpm 58cal Add a comment	4.7mi, 35:59 Running - General Split Summary === 1) 0.62m - 5:14(8:25/m) 114/123bpm 60cal 2) 0.62m - 5:13(8:24/m) 118/127bpm 60cal 3) 0.62m - 4:46(7:40/m) 119/128bpm 56cal 4) 0.62m - 4:53(7:51/m) 132/143bpm 66cal 5) 0.62m - 4:33(7:20/m) 134/152bpm 62cal 6) 0.62m - 4:34(7:21/m) 140/151bpm 66cal 7) 0.62m - 4:26(7:09/m) 142/152bpm 65cal 8) 0.33m - 2:19(7:09/m) 142/146bpm 34cal Add a comment	2.1mi, 16:37 Running - Warm Down Split Summary === 1) 0.62m - 4:39(7:29/m) 129/136bpm 63cal 2) 0.62m - 4:54(7:53/m) 132/134bpm 70cal 3) 0.62m - 4:57(7:58/m) 129/131bpm 66cal 4) 0.27m - 2:06(7:56/m) 128/130bpm 27cal Add a comment 2mi, 11:14 Running - Time Trial Split Summary === 1) 0.02m - 0:05(4:10/m) 100/105bpm 3cal 2) 0.25m - 1:23(5:32/m) 142/158bpm 20cal 3) 0.25m - 1:24(5:36/m) 159/160bpm 23cal 4) 0.25m - 1:24(5:36/m) 160/162bpm 23cal 5) 0.25m - 1:24(5:36/m) 163/163bpm 24cal 6) 0.25m - 1:24(5:36/m) 165/166bpm 25cal 7) 0.25m - 1:24(5:36/m) 165/166bpm 25cal 8) 0.25m - 1:24(5:36/m) 165/166bpm 25cal 9) 0.25m - 1:22(5:28/m) 166/168bpm 25cal Add a comment 2.1mi, 14:56 Running - Warm Up Split Summary === 1) 0.62m - 4:35(7:22/m) 126/138bpm 59cal 2) 0.62m - 4:20(6:58/m) 138/141bpm 63cal 3) 0.62m - 4:19(6:57/m) 138/141bpm 63cal 4) 0.24m - 1:42(7:02/m) 141/144bpm 25cal Add a comment	7.3mi, 1:03:55 Running - Recovery Run Split Summary === 1) 0.62m - 5:47(9:18/m) 117/129bpm 68cal 2) 0.62m - 5:35(8:59/m) 127/133bpm 74cal 3) 0.62m - 5:29(8:49/m) 128/133bpm 72cal 4) 0.62m - 5:24(8:41/m) 129/137bpm 71cal 5) 0.62m - 5:15(8:28/m) 131/138bpm 70cal 6) 0.62m - 5:21(8:36/m) 130/137bpm 70cal 7) 0.62m - 5:20(8:36/m) 130/138bpm 67cal 8) 0.62m - 5:20(8:35/m) 131/138bpm 65cal 9) 0.62m - 5:23(8:39/m) 131/138bpm 66cal 10) 0.62m - 5:32(8:54/m) 132/138bpm 68cal 11) 0.62m - 5:20(8:35/m) 132/139bpm 65cal 12) 0.49m - 4:10(8:32/m) 132/139bpm 49cal Add a comment	15.6mi, 2:18:31 Running - Long Run Split Summary === 1) 0.62m - 5:29(8:50/m) 117/128bpm 63cal 2) 0.62m - 5:14(8:26/m) 129/135bpm 71cal 3) 0.62m - 5:08(8:15/m) 130/139bpm 67cal 4) 0.62m - 5:33(8:56/m) 122/134bpm 62cal 5) 0.62m - 5:18(8:31/m) 135/142bpm 73cal 6) 0.62m - 5:21(8:37/m) 121/144bpm 54cal 7) 0.62m - 5:41(9:09/m) 136/147bpm 78cal 8) 0.62m - 7:01(11:17/m) 142/156bpm 97cal 9) 0.62m - 5:22(8:38/m) 139/149bpm 75cal 10) 0.62m - 5:31(8:53/m) 138/141bpm 76cal 11) 0.62m - 6:18(10:09/m) 130/144bpm 68cal 12) 0.62m - 5:26(8:44/m) 133/137bpm 64cal 13) 0.62m - 5:24(8:41/m) 121/133bpm 42cal 14) 0.62m - 5:48(9:20/m) 123/136bpm 43cal 15) 0.62m - 5:37(9:03/m) 129/138bpm 53cal 16) 0.62m - 5:19(8:33/m) 123/135bpm 36cal 17) 0.62m - 6:24(10:18/m) 135/154bpm 74cal 18) 0.62m - 6:07(9:50/m) 134/146bpm 68cal 19) 0.62m - 5:30(8:52/m) 129/139bpm 45cal 20) 0.62m - 5:03(8:07/m) 130/136bpm 42cal 21) 0.62m - 5:22(8:39/m) 138/144bpm 69cal 22) 0.62m - 4:40(7:30/m) 135/143bpm 54cal 23) 0.62m - 5:25(8:43/m) 133/140bpm 50cal 24) 0.62m - 4:56(7:56/m) 134/140bpm 52cal 25) 0.62m - 5:05(8:11/m) 132/137bpm 44cal 26) 0.06m - 30(7:57/m) 135/136bpm 5cal Add a comment	5.1mi, 43:26 Running - Recovery Run Split Summary === 1) 0.62m - 5:28(8:48/m) 109/121bpm 58cal 2) 0.62m - 5:21(8:37/m) 114/123bpm 58cal 3) 0.62m - 5:14(8:26/m) 111/126bpm 51cal 4) 0.62m - 5:00(8:03/m) 112/122bpm 47cal 5) 0.62m - 5:31(8:52/m) 127/135bpm 68cal 6) 0.62m - 5:34(8:57/m) 120/133bpm 58cal 7) 0.62m - 5:14(8:25/m) 119/124bpm 49cal 8) 0.62m - 5:22(8:38/m) 120/133bpm 51cal 9) 0.09m - 42(8:03/m) 119/121bpm 6cal 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
5.8mi, 47:58 Running - Hill Work Split Summary === 1) 0.62m - 5:16(8:29/m) 111/125bpm 57cal 2) 0.42m - 3:23(7:58/m) 122/129bpm 41cal 3) 0.03m - 36(23:07/m) 112/128bpm 5cal 4) 0.05m - 18(6:24/m) 94/111bpm 1cal 5) 0.06m - 32(8:27/m) 131/136bpm 7cal 6) 0.1m - 39(6:41/m) 142/152bpm 9cal 7) 0.12m - 1:05(9:22/m) 136/153bpm 14cal 8) 0.12m - 46(6:14/m) 141/158bpm 10cal 9) 0.13m - 1:15(9:23/m) 141/159bpm 17cal 10) 0.17m - 1:06(6:35/m) 148/164bpm 16cal 11) 0.18m - 1:34(8:48/m) 142/165bpm 22cal 12) 0.05m - 17(5:40/m) 128/141bpm 3cal 13) 0.06m - 41(10:37/m) 143/149bpm 9cal 14) 0.1m - 35(5:53/m) 146/159bpm 8cal 15) 0.11m - 1:04(9:27/m) 150/161bpm 16cal 16) 0.12m - 45(6:05/m) 148/162bpm 11cal 17) 0.14m - 1:18(9:35/m) 149/164bpm 20cal 18) 0.17m - 1:08(6:47/m) 151/167bpm 17cal 19) 0.18m - 1:37(9:05/m) 146/168bpm 24cal 20) 0.05m - 18(5:51/m) 126/138bpm 3cal 21) 0.06m - 36(9:48/m) 144/148bpm 8cal 22) 0.1m - 37(6:12/m) 147/158bpm 8cal 23) 0.11m - 1:06(9:35/m) 151/160bpm 17cal 24) 0.12m - 46(6:16/m) 148/163bpm 11cal 25) 0.14m - 1:19(9:43/m) 151/165bpm 20cal 26) 0.16m - 1:10(7:07/m) 152/167bpm 18cal 27) 0.18m - 1:40(9:05/m) 145/168bpm 24cal 28) 0.05m - 18(6:08/m) 130/141bpm 3cal 29) 0.06m - 36(9:33/m) 147/149bpm 8cal 30) 0.1m - 36(6:08/m) 152/164bpm 9cal 31) 0.11m - 1:06(9:43/m) 156/166bpm 18cal 32) 0.13m - 50(6:34/m) 149/160bpm 12cal 33) 0.14m - 1:19(9:38/m) 150/162bpm 20cal 34) 0.17m - 1:13(7:08/m) 151/167bpm 18cal 35) 0.18m - 1:36(9:02/m) 149/167bpm 24cal 36) 0.62m - 5:15(8:27/m) 129/141bpm 52cal 37) 0.42m - 3:39(8:39/m) 134/142bpm 44cal Add a comment	5.2mi, 43:05 Running - Easy Split Summary === 1) 0.62m - 5:10(8:18/m) 116/127bpm 60cal 2) 0.62m - 5:17(8:30/m) 127/135bpm 67cal 3) 0.62m - 5:15(8:27/m) 123/130bpm 62cal 4) 0.62m - 5:09(8:18/m) 125/131bpm 61cal 5) 0.62m - 5:15(8:27/m) 127/135bpm 64cal 6) 0.62m - 5:18(8:33/m) 126/133bpm 60cal 7) 0.62m - 5:03(8:07/m) 126/133bpm 57cal 8) 0.62m - 5:02(8:06/m) 125/132bpm 54cal 9) 0.21m - 1:36(7:48/m) 129/135bpm 17cal Add a comment	5.3mi, 43:04 Running - Easy Lost in Strood! Channeling Bonnie Tyler, random route around Strood, took a wrong turning and ended up in a dead end, should have stuck to what I know...😂 Split Summary === 1) 0.62m - 5:12(8:22/m) 116/126bpm 59cal 2) 0.62m - 5:20(8:35/m) 126/143bpm 67cal 3) 0.62m - 4:54(7:53/m) 128/144bpm 61cal 4) 0.62m - 4:52(7:50/m) 128/139bpm 61cal 5) 0.62m - 4:48(7:43/m) 126/144bpm 55cal 6) 0.62m - 4:53(7:51/m) 129/141bpm 59cal 7) 0.62m - 5:01(8:04/m) 131/141bpm 61cal 8) 0.62m - 5:39(9:05/m) 133/141bpm 73cal 9) 0.31m - 2:26(7:51/m) 128/135bpm 26cal Add a comment	2.2mi, 16:08 Running - Warm Down Post time trial warm down with Hugo. Split Summary === 1) 0.62m - 4:42(7:34/m) 128/138bpm 62cal 2) 0.62m - 4:30(7:15/m) 137/139bpm 65cal 3) 0.62m - 4:37(7:26/m) 133/136bpm 65cal 4) 0.31m - 2:19(7:23/m) 133/135bpm 32cal Add a comment 3mi, 17:15 Running - Time Trial Lockdown League 3 miles, Attempt #1. Wow, I was hoping for a quick time but didn't really expect it to be that quick, especially after the suicidally quick first lap. Settled into a rhythm and just kept on going! The conditions at Deangate were all but perfect, 8C and a slight headwind in front of the stand. Feeling great!! Split Summary === 1) 0.01m - 6(10:23/m) 95/104bpm 2) 0.25m - 1:13(4:54/m) 149/160bpm 19cal 3) 0.25m - 1:23(5:32/m) 161/163bpm 23cal 4) 0.25m - 1:23(5:35/m) 162/163bpm 24cal 5) 0.25m - 1:24(5:37/m) 163/164bpm 24cal 6) 0.25m - 1:24(5:39/m) 164/165bpm 25cal 7) 0.25m - 1:26(5:44/m) 164/166bpm 25cal 8) 0.25m - 1:26(5:45/m) 164/166bpm 25cal 9) 0.25m - 1:26(5:47/m) 165/166bpm 25cal 10) 0.25m - 1:25(5:43/m) 166/166bpm 25cal 11) 0.25m - 1:25(5:43/m) 166/167bpm 26cal 12) 0.25m - 1:26(5:44/m) 166/168bpm 25cal 13) 0.25m - 1:24(5:40/m) 166/168bpm 25cal 14) 0.08m - 25(5:10/m) 168/169bpm 7cal Add a comment 2mi, 14:39 Running - Warm Up Pre time trial warm up with Hugo. Split Summary === 1) 0.62m - 4:47(7:41/m) 122/131bpm 58cal 2) 0.62m - 4:27(7:10/m) 132/136bpm 61cal 3) 0.62m - 4:19(6:56/m) 139/144bpm 61cal 4) 0.16m - 1:07(6:50/m) 142/144bpm 16cal Add a comment	3.7mi, 29:42 Running - Recovery Run Split Summary === 1) 0.62m - 4:57(7:58/m) 112/121bpm 55cal 2) 0.62m - 4:51(7:49/m) 123/129bpm 63cal 3) 0.62m - 4:49(7:45/m) 128/130bpm 64cal 4) 0.62m - 4:39(7:30/m) 130/133bpm 63cal 5) 0.62m - 5:09(8:17/m) 115/134bpm 48cal 6) 0.61m - 5:16(8:37/m) 113/119bpm 49cal Add a comment	17.5mi, 2:26:23 Running - Long Run Sunday morning long run with Vera, passing Rochester United FC then down Watling Street, through Strood and Rochester, up Star Hill and City Way to Chatham Town, then Walderslade Road (Waterworks Hill) and Dargets Road to Lordswood FC, down North Dane Way and up & over Darland to Hollands & Blair, down to Gillingham FC, across to the Royal Engineers ground (Great Lines), down to Chatham and through Rochester to home. Quite cold and rather hilly, good company! Split Summary === 1) 0.62m - 5:07(8:14/m) 117/127bpm 61cal 2) 0.62m - 4:47(7:42/m) 118/122bpm 57cal 3) 0.62m - 4:59(8:01/m) 128/138bpm 67cal 4) 0.62m - 5:14(8:25/m) 130/143bpm 70cal 5) 0.62m - 5:25(8:43/m) 140/145bpm 80cal 6) 0.62m - 5:02(8:07/m) 136/141bpm 71cal 7) 0.62m - 5:15(8:27/m) 138/142bpm 76cal 8) 0.62m - 5:32(8:55/m) 136/150bpm 73cal 9) 0.62m - 5:03(8:07/m) 134/141bpm 67cal 10) 0.62m - 5:32(8:54/m) 129/150bpm 60cal 11) 0.62m - 5:27(8:47/m) 137/151bpm 73cal 12) 0.62m - 4:59(8:01/m) 127/131bpm 46cal 13) 0.62m - 5:08(8:15/m) 128/135bpm 51cal 14) 0.62m - 5:00(8:02/m) 127/131bpm 42cal 15) 0.62m - 4:56(7:57/m) 123/128bpm 30cal 16) 0.62m - 5:40(9:08/m) 126/144bpm 49cal 17) 0.62m - 6:10(9:55/m) 139/153bpm 83cal 18) 0.62m - 4:41(7:32/m) 128/132bpm 36cal 19) 0.62m - 4:54(7:52/m) 126/129bpm 34cal 20) 0.62m - 4:55(7:55/m) 127/131bpm 35cal 21) 0.62m - 5:06(8:12/m) 124/130bpm 35cal 22) 0.62m - 5:13(8:24/m) 132/137bpm 56cal 23) 0.62m - 5:47(9:18/m) 125/139bpm 57cal 24) 0.62m - 4:58(8:00/m) 130/135bpm 48cal 25) 0.62m - 4:55(7:55/m) 134/137bpm 59cal 26) 0.62m - 5:11(8:21/m) 134/141bpm 60cal 27) 0.62m - 5:35(8:59/m) 142/148bpm 81cal 28) 0.62m - 5:09(8:17/m) 142/147bpm 74cal 29) 0.08m - 43(8:47/m) 142/143bpm 10cal Add a comment	-

Dist	Races	PB	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
800m	5	2:36 5:14/mi														2:47	2:36	2:39
1500m	13	5:14 5:37/mi														5:25	5:14	5:17	5:15
1mi	12	5:23 5:23/mi						5:36		5:43		5:58		6:05		6:03	5:46	5:41	5:23
3000m	5	10:55 5:51/mi															10:55	10:57	11:02
4km	32	15:11 6:07/mi					15:31	15:31			15:11
4.3km	1	16:47 6:21/mi															16:47
5km	28	18:41 6:01/mi						21:23		21:55	20:16	19:45	20:37	20:16	20:43	20:02	19:01	19:16	18:41
4.8mi	4	38:23 8:00/mi													38:23
5mi	24	34:01 6:48/mi				36:23	34:45	34:01		38:53
5.1mi	7	37:50 7:25/mi							41:44	37:50
5.2mi	10	34:51 6:42/mi						34:53							38:39	39:35	34:51
5.3mi	3	38:21 7:18/mi							38:21
5.3mi	5	36:55 6:58/mi								44:59				36:55
5.5mi	1	40:51 7:30/mi						40:51
5.5mi	9	33:14 6:03/mi					33:14	37:13		39:32
9km	2	37:09 6:39/mi									37:09	40:57
5.6mi	7	47:56 8:34/mi								47:56
5.9mi	1	43:06 7:18/mi						43:06
6mi	16	39:16 6:33/mi													39:16	47:05
10km	30	38:43 6:14/mi	47:06	45:01	44:12	42:17	42:11	40:24		45:38	39:34	40:22		43:21	46:16	43:50	40:35	40:46		38:43
7.7mi	1	53:54 7:00/mi						53:54
10mi	9	1:05:36 6:34/mi					1:26:48	1:12:12	1:09:42			1:05:36					1:07:11	1:06:31	1:06:36
13.1mi	7	1:25:42 6:33/mi				1:40:51		1:35:59		1:40:12	1:28:15	1:25:42							1:26:02	1:31:04
30km	5	2:30:33 8:05/mi						2:34:28		2:51:10	2:36:47						2:36:02		2:30:33
20mi	3	2:20:45 7:02/mi							2:25:29			2:20:45							2:27:50
26.2mi	4	3:27:15 7:55/mi						3:35:23	3:35:23		3:30:23	3:27:15

2020	Distance	Date	Result	WAVA
Folkestone Coastal 10K	10km	6 Sep	38:43	80.30%
Westminster Mile - POSTPONED	1mi	24 May		0.00%
Dartford Half Marathon	13.1mi	15 Mar	1:31:04	73.45%
English National XC Championships (Men)	13km	22 Feb	59:13	68.20%
CANCELLED!!! - Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	9 Feb		0.00%
Kent XC League - Race 5	5.4mi	8 Feb	39:24	67.64%
Southern XC Championships (Senior Men)	13.7km	25 Jan	1:03:07	68.06%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	12 Jan	39:30	75.34%
Kent Fitness League (XC) Shorne Woods	4.8mi	5 Jan	35:38	66.48%
Kent XC Champs - SM	7.5mi	4 Jan	49:34	75.65%
2019	Distance	Date	Result	WAVA
South Of The Thames XC Championships	7.2mi	21 Dec	51:33	69.83%
Kent XC League - Race 3	10km	14 Dec	41:42	73.91%
SEAA Masters Cross Country Championships - Men	8.69km	7 Dec	36:33	72.91%
Kent Fitness League (XC) Oxleas Wood, Eltham	5.25mi	1 Dec	37:32	69.04%
Kent Vets XC Champs - M40 and M50	8.36km	30 Nov	32:55	77.89%
South of the Thames CCA 5 miles Team Race	5mi	23 Nov	31:36	78.09%
Kent Fitness League (XC) Swanley Park, Swanley	5.4mi	10 Nov	34:30	77.25%
Kent Fitness League (XC) Knole Park, Sevenoaks	6.5mi	3 Nov	41:26	77.81%
Kent XC League - Race 2	6.2mi	26 Oct	42:15	72.78%
SEAA Cross Country Relay Championships	4.4km	19 Oct	16:23	81.09%
Kent XC League - Race 1	6.1mi	12 Oct	38:30	78.58%
Sittingbourne 10 Mile	10mi	6 Oct	1:06:36	75.89%
Great Lines parkrun, Medway	5km	5 Oct	19:17	78.29%
Great Lines parkrun, Medway	5km	21 Sep	19:20	78.09%
Kent veterans championships 5000m	5000mi	14 Sep	18:57	79.67%
Frank Duffy 10 Mile	10mi	24 Aug	1:09:47	72.43%
Medway and Maidstone AC open, 1 mile	1mi	27 Jul	5:23	80.74%
Medway Mile	1mi	19 Jul	5:33	78.31%
Standard Chartered Great City Race	5km	16 Jul	18:41	80.80%
Southern Athletics League division 1, 3000m	3000mi	13 Jul	11:02	77.86%
Southern Athletics League division 1, 1500m	1500mi	13 Jul	5:15	77.16%
North Downs Run	30km	30 Jun	2:30:33	64.81%
SCVAC Kent Divisions, match #4, 1500m	1500mi	31 May	5:17	76.68%
Southern Athletics League division 1, 1500m	1500mi	19 May	5:37	72.12%
Southern Athletics League division 1, 3000m	3000mi	19 May	11:22	75.58%
Folkestone 10	10mi	19 Apr	1:09:34	72.02%
Southern Athletics League division 1, 5000m	5000mi	13 Apr	18:32	80.83%
Paddock Wood Half Marathon	13.1mi	7 Apr	1:26:02	77.06%
Lydd 20	20mi	10 Mar	2:27:50	70.19%
Kent XC League - SM Race 4 - Norman Park	5.4mi	9 Feb	41:36	63.53%
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	3 Feb	33:01	75.60%
Southern XC Championships (Senior Men)	15km	26 Jan	1:03:39	73.25%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	13 Jan	40:32	72.80%
Kent Fitness League (XC) Nurstead Court, Meopham	4.8mi	6 Jan	34:07	68.86%
Kent XC Champs - SM	7.5mi	5 Jan	48:30	76.64%
2018	Distance	Date	Result	WAVA
Alumni Race	5mi	15 Dec	34:42	70.52%
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.2mi	9 Dec	35:46	71.15%
Kent Vets XC Champs - M40 and M50	8.8km	1 Dec	37:42	70.99%
Kent Fitness League (XC) Oxleas Wood, Eltham	5.25mi	25 Nov	38:46	66.28%
Kent XC League - SM Race 3 - Foots Cray Meadows	5.4mi	24 Nov	42:57	61.53%
Kent Fitness League (XC) Swanley Park, Swanley	5.4mi	11 Nov	36:12	73.01%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.5mi	4 Nov	37:58	70.90%
Kent XC League - SM Race 2 - Somerhill School	6.2mi	27 Oct	42:40	71.46%
Kent XC League - SM Race 1 - Beech Grove Academy	6.1mi	13 Oct	47:23	63.31%
Medway Mile	1mi	20 Jul	5:43	75.41%
Standard Chartered Great City Race	5km	17 Jul	19:16	77.75%
SCVAC Kent Divisions, match #6, 800m	800mi	16 Jul	2:39	74.38%
Medway and Maidstone AC open, 1 mile	1mi	15 Jul	5:41	75.85%
SCVAC Kent Divisions, match #5, 3000m	3000mi	2 Jul	10:57	77.82%
SCVAC Kent Divisions, match #4, 1500m	1500mi	15 Jun	5:21	75.10%
Staplehurst 10k	10km	10 Jun	40:58	74.59%
SCVAC Kent Divisions, match #3, 800m	800mi	25 May	2:41	73.45%
SCVAC Kent Divisions, match #2, 1500m	1500mi	14 May	5:17	76.05%
Sittingbourne Invicta 10k	10km	13 May	40:46	74.96%
Medway and Maidstone AC open 1500m	1500mi	22 Apr	5:17	75.44%
English National XC Championships (Men)	12km	24 Feb	57:29	63.75%
Kent XC League - SM Race 4 - Sparrows Den	5.4mi	10 Feb	44:25	59.01%
Kent Fitness League (XC) Rough Common, Canterbury	5.2mi	4 Feb	34:09	73.91%
Kent Fitness League (XC) Nurstead Court, Meopham	4.8mi	28 Jan	37:06	62.80%
Southern XC Championships (Senior Men)	15km	27 Jan	1:14:32	62.02%
Canterbury 10	10mi	21 Jan	1:06:31	74.67%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	14 Jan	41:32	70.44%
Kent XC Champs - SM	7.5mi	6 Jan	52:30	70.20%
2017	Distance	Date	Result	WAVA
Alumni Race	5mi	16 Dec	34:32	70.28%
Kent Vets XC Champs - M40 and M50	8.8km	2 Dec	35:37	74.52%
Kent Fitness League (XC) Oxleas Wood, Eltham	5.2mi	26 Nov	37:49	66.75%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	12 Nov	37:09	65.33%
Kent XC League - SM Race 3 - Foots Cray Meadows	5.4mi	11 Nov	43:22	60.44%
Kent XC League - SM Race 2 - Somerhill School	6.2mi	28 Oct	44:51	67.40%
Kent Fitness League (XC) Knole Park, Sevenoaks	5mi	22 Oct	37:49	64.18%
Kent XC League - SM Race 1 - Stanhill Farm	6.1mi	14 Oct	40:47	72.93%
Givaudan Ashford 10K	10km	8 Oct	40:35	74.66%
Kent veterans championships 1500m	1500mi	17 Sep	5:22	74.27%
Kent veterans championships 5000m	5000mi	16 Sep	19:22	76.76%
Standard Chartered Great City Race	5km	24 Jul	19:01	78.17%
Medway Mile	1mi	21 Jul	5:47	73.94%
SCVAC Kent Divisions, match #6, 800m	800mi	17 Jul	2:36	75.17%
Medway and Maidstone AC open, 1 mile	1mi	9 Jul	5:46	74.15%
SCVAC Kent Divisions, match #5, 3000m	3000mi	7 Jul	10:55	77.43%
North Downs Run	30km	25 Jun	2:36:02	61.44%
SCVAC Kent Divisions, match #4, 1500m	1500mi	19 Jun	5:14	76.16%
SCVAC Kent Divisions, match #3, 800m	800mi	2 Jun	2:39	73.75%
Medway and Maidstone AC open 1500m	1500mi	27 May	5:28	72.91%
SCVAC Kent Divisions, match #2, 1500m	1500mi	15 May	5:21	74.50%
Sittingbourne Invicta 10K	10km	14 May	40:50	74.20%
SCVAC Kent Divisions, match #1, 3000m	3000mi	28 Apr	11:14	75.24%
Folkestone 10	10mi	14 Apr	1:07:11	73.30%
Chatham Maritime 10k	10km	2 Apr	41:07	73.07%
SEAA 12/6 stage road relays - short leg	4.25km	25 Mar	16:47	74.71%
Kent XC League - SM Race 4 Foots Cray Meadow	6mi	11 Feb	37:22	77.63%
Southern XC Championships (Senior Men)	15km	28 Jan	1:11:51	63.78%
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.2mi	15 Jan	34:51	71.84%
Kent XC Champs - Senior Men	12km	7 Jan	50:36	71.80%
2016	Distance	Date	Result	WAVA
Alumni Race	5mi	17 Dec	32:22	74.38%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	13 Nov	36:24	66.13%
Kent XC League - SM Race 3 Sparrows Den	5.4mi	12 Nov	38:58	66.72%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.6mi	30 Oct	39:28	68.60%
Kent XC League - SM Race 2 Somerhill School	6mi	29 Oct	42:38	68.04%
Kent XC League - SM Race 1 Stanhill Farm	6mi	15 Oct	42:54	67.62%
Medway 5K Summer Series race 3	5km	28 Jul	21:53	67.41%
Medway Mile	1mi	22 Jul	6:03	70.11%
Medway 5K Summer Series race 5	5km	21 Jul	20:02	73.64%
Standard Chartered Great City Race	5km	14 Jul	20:37	71.55%
Medway 5K Summer Series race 4	5km	7 Jul	21:42	67.98%
Medway and Maidstone AC Open 1500m	1500mi	12 Jun	5:39	69.97%
SCVAC Kent Divisions, match #4, 1500m	1500mi	10 Jun	5:25	72.98%
Medway 5K Summer Series race 2	5km	2 Jun	20:32	71.84%
Folkestone Coastal 10K	10km	29 May	44:03	68.20%
Medway 5K Summer Series race 1	5km	19 May	20:39	71.44%
Sittingbourne Invicta 10K	10km	15 May	43:50	68.54%
SCVAC Kent Divisions, match #2, 1500m	1500mi	9 May	5:27	72.54%
Medway and Maidstone open 800m	800mi	10 Apr	2:47	69.03%
Kent XC League - SM race 4	6mi	13 Feb	42:48	67.21%
Kent Fitness League (XC) Rough Common, Canterbury	5.2mi	7 Feb	39:35	62.74%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	10 Jan	47:05	61.10%
Kent XC Champs - Senior Men	12km	9 Jan	59:22	60.69%
2015	Distance	Date	Result	WAVA
Kent Fitness League (XC) Nurstead Court, Meopham	4.8mi	20 Dec	38:23	59.72%
Kent Vets XC Champs - M40 & M50	8.8km	5 Dec	42:01	62.15%
Kent Fitness League (XC) Oxleas Wood, Eltham	5.2mi	29 Nov	42:25	58.55%
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.2mi	22 Nov	38:39	64.25%
Kent Fitness League (XC) Swanley Park, Swanley	5.2mi	8 Nov	40:30	61.32%
Kent XC League - SM Race 3	5.4mi	7 Nov	44:53	57.46%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.6mi	25 Oct	45:36	58.88%
Kent XC League - SM Race 2	6mi	24 Oct	51:32	55.82%
Kent XC League - SM Race 1	6mi	10 Oct	46:46	61.51%
Medway 5K Summer Series race 5	5km	22 Jul	20:43	70.67%
Standard Chartered Great City Race	5km	9 Jul	21:24	68.41%
Medway 5K Summer Series race 4	5km	6 Jul	22:00	66.55%
Medway 5K Summer Series race 3	5km	17 Jun	23:07	63.33%
Medway 5K Summer Series race 2	5km	3 Jun	21:46	67.26%
Medway 5K Summer Series race 1	5km	20 May	21:12	69.06%
Sittingbourne Invicta 10K	10km	17 May	46:16	64.39%
Kent Fitness League (XC) Rough Common, Canterbury	6mi	8 Feb	39:16	72.65%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	18 Jan	47:24	60.19%
Kent Cross Country Champs (Men)	5.6mi	3 Jan	44:47	59.46%
2014	Distance	Date	Result	WAVA
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.3mi	30 Nov	36:55	68.01%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5.3mi	23 Nov	41:54	59.92%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	9 Nov	37:53	62.52%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.6mi	19 Oct	40:43	65.39%
Insurance Athletic Association 10k	10km	17 Sep	43:21	68.15%
Medway Mile	1mi	25 Jul	6:05	68.62%
Standard Chartered Great City Race	5km	10 Jul	20:16	71.70%
Sittingbourne Invicta 10k	10km	18 May	45:07	65.48%
Kent Fitness League (XC) Nurstead Court, Meopham - CANCELLED	5.5mi	16 Feb		0.00%
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	2 Feb	36:38	65.42%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	5 Jan	46:51	60.40%
Kent XC Championships	12.35km	4 Jan	59:31	61.26%
2013	Distance	Date	Result	WAVA
Kent Fitness League (XC) Avery Hill Park, New Eltham	5mi	29 Dec	35:14	66.69%
Kent Vets XC Champs 10K Danson Park	9.5km	7 Dec	42:22	65.71%
Kent XC League - Sparrows Den	5.6mi	30 Nov	39:34	66.75%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5mi	24 Nov	40:20	58.26%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	10 Nov	35:12	66.75%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.6mi	20 Oct	40:39	64.97%
Standard Chartered Great City Race	5km	11 Jul	20:37	69.96%
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	17 Feb	37:44	63.02%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	6 Jan	44:17	63.38%
2012	Distance	Date	Result	WAVA
Kent Vets Cross Country Championships	9km	15 Dec	40:57	63.67%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5mi	25 Nov	40:42	57.28%
Kent Fitness League (XC) Fowlmead Country Park, Deal	4.7mi	18 Nov	31:30	69.57%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	11 Nov	34:27	67.67%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.75mi	21 Oct	40:30	66.41%
Medway Mile	1mi	27 Jul	5:58	68.87%
Standard Chartered Great City Race	5km	12 Jul	19:45	72.49%
Sittingbourne Invicta 10K	10km	20 May	40:22	72.00%
Milton Keynes Marathon	26.2mi	29 Apr	3:27:15	63.98%
Paddock Wood Half Marathon	13.1mi	1 Apr	1:25:42	72.86%
Thanet 20	20mi	4 Mar	2:20:45	69.43%
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	19 Feb	33:34	70.28%
Barratts Canterbury 10	10mi	29 Jan	1:05:36	71.97%
Kent Fitness League (XC) Nurstead Court, Meopham	5.5mi	15 Jan	38:33	65.99%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	8 Jan	40:44	68.34%
Kent Fitness League (XC) Avery Hill Park, New Eltham	5mi	2 Jan	33:10	69.73%
2011	Distance	Date	Result	WAVA
Kent Vets Cross Country Championships	9km	10 Dec	37:09	69.63%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5mi	27 Nov	36:48	62.85%
Bluewater 4K time trial	4km	19 Nov	15:11	70.77%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	13 Nov	33:05	69.91%
Bluewater 4k Time Trial (sherunsheruns)	4km	9 Nov	15:11	70.77%
Kent XC League (Senior Men): Tonbridge	10km	29 Oct	43:41	66.00%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.75mi	23 Oct	38:36	69.12%
Givaudan Ashford 10K	10km	9 Oct	39:34	72.86%
Pilgrims Way Run	8mi	28 Aug	1:04:45	57.75%
Bluewater 4K time trial	4km	16 Jul	15:19	70.16%
Cliffe Woods 10K	10km	10 Jul	40:52	70.55%
Joyden's Wood 5K (Race 2 of 3)	5km	29 Jun	20:37	68.93%
North Downs Run	30km	19 Jun	2:36:47	58.10%
Joyden's Wood 5K (Race 1 of 3)	5km	25 May	20:16	70.12%
Sittingbourne Invicta 10K	10km	22 May	40:54	70.49%
Larkfield AC 10K	10km	8 May	40:31	71.16%
London Marathon	26.2mi	17 Apr	3:30:23	61.99%
Paddock Wood Half Marathon	13.1mi	27 Mar	1:28:15	70.17%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5.3mi	20 Feb	38:02	63.96%
Kent Fitness League (XC) Nurstead Court, Meopham	5.5mi	16 Jan	41:46	60.44%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	9 Jan	43:44	63.14%
2010	Distance	Date	Result	WAVA
Kent Vets Cross Country Championships	5.1mi	11 Dec	37:50	61.87%
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.3mi	28 Nov	37:07	65.54%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	14 Nov	34:36	66.33%
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	24 Oct	34:56	67.01%
Kent Coastal Half-Marathon	13.1mi	5 Sep	1:40:12	61.80%
Medway Mile	1mi	27 Jul	5:43	70.78%
Cliffe Woods 10K	10km	11 Jul	45:38	62.67%
Joydens Wood 5K (race 2 of 3)	5km	30 Jun	22:21	63.12%
North Downs Run	30km	20 Jun	2:51:10	52.78%
Joydens Wood 5K (race 1 of 3)	5km	26 May	21:55	64.37%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	14 Mar	38:53	58.57%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.6mi	21 Feb	47:56	53.34%
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.5mi	24 Jan	39:32	63.36%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5.3mi	3 Jan	44:59	53.66%
2009	Distance	Date	Result	WAVA
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	29 Nov	41:44	55.66%
North Downs Run	30km	14 Jun		0.00%
London Marathon	26.2mi	26 Apr	3:35:23	59.56%
Thanet 20	20mi	1 Mar	2:25:29	65.53%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.25mi	1 Feb	38:21	61.87%
Dartford 10 (8th Les Witton Memorial 10 Mile Road Race)	10mi	18 Jan	1:09:42	66.11%
2008	Distance	Date	Result	WAVA
Kent Fitness League (XC) Avery Hill Park, New Eltham	5mi	28 Dec	34:01	66.43%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5.2mi	14 Dec	38:36	60.89%
Kent Fitness League (XC) Nurstead Court, Meopham	5.45mi	30 Nov	40:51	60.30%
Kent Fitness League (XC) Rough Common, Canterbury	5mi	23 Nov	35:47	63.15%
Kent Fitness League (XC) Swanley Park, Swanley	5.2mi	9 Nov	34:53	67.37%
Dublin Marathon	26.2mi	27 Oct	3:35:23	59.56%
Shorne Wood 5	5mi	7 Sep	36:57	61.16%
Bluewater 4k Time Trial (sherunsheruns)	4km	2 Aug	16:04	65.37%
Joydens Wood 5K 2 of 3	5km	30 Jul	21:23	65.03%
Medway Mile (Seniors)	1mi	27 Jul	6:04	65.69%
Medway Mile (Masters)	1mi	27 Jul	5:36	71.16%
Cliffe Woods 10K	10km	13 Jul	42:29	66.26%
Bluewater 4k Time Trial (sherunsheruns)	4km	28 Jun	35:18	29.75%
North Downs Run	30km	15 Jun	2:34:28	57.53%
Canterbury Half Marathon	13.1mi	25 May	1:35:59	63.47%
Bluewater 4k Time Trial (sherunsheruns)	4km	24 May	16:16	64.56%
Bluewater 4k Time Trial (sherunsheruns)	4km	19 Apr	15:31	67.18%
Great Ireland Run 10K	10km	6 Apr	40:24	69.13%
Bluewater 4k Time Trial (sherunsheruns)	4km	29 Mar	41:03	25.39%
Bluewater 4k Time Trial (sherunsheruns)	4km	22 Mar	36:36	28.48%
Bluewater 4k Time Trial (sherunsheruns)	4km	15 Mar	15:44	66.25%
Kent Fitness League Relays	2mi	9 Mar	14:51	56.48%
Bluewater 4k Time Trial (sherunsheruns)	4km	23 Feb	16:07	64.68%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5.5mi	3 Feb	37:13	66.28%
Dartford 10 (Les Witton Memorial Race)	10mi	20 Jan	1:12:12	63.32%
Kent Fitness League (XC) Minnis Bay, Birchington	5.9mi	13 Jan	43:06	61.53%
Bluewater 4k Time Trial (sherunsheruns)	4km	12 Jan	16:35	62.86%
Kent Cross Country Champs Snr Men	7.7mi	5 Jan	53:54	64.67%
2007	Distance	Date	Result	WAVA
Kent Fitness League (XC) Avery Hill Park, New Eltham	5.5mi	30 Dec	33:14	74.22%
Bluewater 4k Time Trial (sherunsheruns)	4km	22 Dec	16:26	63.43%
Kent Fitness League (XC) Nurstead Court, Meopham	5.5mi	16 Dec	39:25	62.58%
Bluewater 4k Time Trial (sherunsheruns)	4km	8 Dec	16:05	64.81%
Bluewater 4k Time Trial (sherunsheruns)	4km	1 Dec	16:14	64.21%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.5mi	25 Nov	36:46	67.09%
Bluewater 4k Time Trial (sherunsheruns)	4km	24 Nov	16:18	63.95%
Kent Fitness League (XC) Swanley Park, Swanley	5.5mi	11 Nov	35:26	69.62%
Bluewater 4k Time Trial (sherunsheruns)	4km	10 Nov	17:31	59.51%
Bluewater 4k Time Trial (sherunsheruns)	4km	3 Nov	21:13	49.13%
Bluewater Time Trial	4km	27 Oct	16:13	64.28%
Kent Fitness League (XC) Rough Common, Canterbury	5mi	14 Oct	35:08	63.83%
Bluewater 4K Time Trial	4km	13 Oct	17:12	60.61%
Bluewater 4K Time Trial	4km	6 Oct	16:41	62.48%
Bluewater 4K time trial	4km	29 Sep	16:21	63.76%
Bluewater 4k Time Trial	4km	22 Sep	15:31	67.18%
Shorne Wood 5	5mi	9 Sep	34:45	64.53%
Bluewater 4k Time Trial	4km	8 Sep	15:56	65.42%
Bluewater 4K Time Trial	4km	1 Sep	15:34	66.96%
Bluewater 4k Time Trial	4km	18 Aug	15:39	66.61%
Bluewater 10K (& 2K fun run)	10km	12 Aug	42:11	66.21%
Bluewater 4K Time Trial	4km	11 Aug	16:06	64.75%
Bluewater 4K Time Trial	4km	28 Jul	15:54	65.56%
Bluewater 4K Time Trial	4km	21 Jul	16:08	64.61%
Cliffe Woods 10K	10km	15 Jul	45:00	62.06%
Bluewater 4K Time Trial	4km	14 Jul	16:47	62.11%
Bluewater 4K time trial	4km	7 Jul	16:48	62.05%
Bluewater 4K Time Trial	4km	30 Jun	17:04	61.08%
Cock Inn 10	10mi	4 Feb	1:26:48	52.29%
2006	Distance	Date	Result	WAVA
Great Forest Run 10k	10km	10 Sep	43:59	63.01%
Shorne Wood 5	5mi	3 Sep	36:23	61.17%
Cliffe Woods 10K (should be 09/07/)	10km	11 Jul	43:24	63.86%
Pilgrims Hospice Canterbury Half Marathon	13.1mi	28 May	1:40:51	59.53%
Great BUPA Ireland Run	10km	9 Apr	42:17	65.09%
2005	Distance	Date	Result	WAVA
Great Forest Run 10k	10km	11 Sep	44:12	62.26%
Cliffe Woods 10K	10km	10 Jul	44:35	61.73%
2004	Distance	Date	Result	WAVA
Cliffe Woods 10K	10km	11 Jul	45:01	60.75%
2003	Distance	Date	Result	WAVA
Cliffe Woods 10K	10km	13 Jul	47:06	57.75%

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