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Alun M50

About

Race Times

All Races

Mileage

Training

Medway & Maidstone AC

Races
278
Miles
9326
Miles
1
Miles
806
WAVA
80.89%
800m
2:36
1500m
5:14
Mile
5:23
3000m
10:55
5000m
18:32
5k
18:41
5M
34:01
10k
39:34
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
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!

Planned Races
25th Jan 20	Southern XC Championships (Senior Men)
8th Feb 20	Kent XC League - Race 5
9th Feb 20	Kent Fitness League (XC) Rough Common, Canterbury
22nd Feb 20	English National XC Championships (Men)
Under Consideration
5th Apr 20	Paddock Wood Half Marathon

Best Badges

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Groups

This user is a member of 1000 in 2011, 1500 miles in 2011, Dublin marathon 08, FetchPoint Game, Garmin Forerunners, GPS Users, parkrun, South East Fetchies.... We know you're out there!!!, Sub 3:15 Marathon, Swimmers, VLM 2011 FETCHPOINT RUNNERS

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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
2020	108	0	0	0	0	0	0	0	0	0	0	0	108
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

Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2
1.9mi, 1:16:10 Cross-Training - Walking Split Summary === 1) 0.62m - 17:39(28:24/m) 88/112bpm 114cal 33/78rpm 2) 0.62m - 42:28(1:08:21/m) 82/125bpm 180cal 11/79rpm 3) 0.62m - 16:00(25:45/m) 79/91bpm 67cal 29/73rpm 4) 0.01m - 4(4:20/m) 75/76bpm Add a comment	-	1mi, 8:23 Running - Warm Down Warm down, knee's not so sore now. Split Summary === 1) 0.62m - 5:13(8:24/m) 126/138bpm 69cal 2) 0.38m - 3:10(8:25/m) 148/158bpm 50cal Add a comment 2.2mi, 19:03 Running - Tempo Three x 1200m grass laps off of 2:30 and 2:15 minutes, stopped after 3 laps because of discomfort in my right knee, hopefully nothing to worry about??? 🤔 Split Summary === 1) 0.62m - 4:04(6:33/m) 157/173bpm 70cal 2) 0.1m - 39(6:28/m) 168/174bpm 12cal 3) 0.01m - 2:28(4:06:46/m) 139/171bpm 36cal 4) 0.62m - 3:59(6:25/m) 154/173bpm 67cal 5) 0.1m - 37(6:07/m) 174/175bpm 12cal 6) 0.04m - 2:16(51:11/m) 144/177bpm 34cal 7) 0.62m - 4:14(6:49/m) 152/164bpm 68cal 8) 0.11m - 46(7:07/m) 149/152bpm 12cal Add a comment 0.3mi, 3:18 Running - Strides 6 x strides on grass. Split Summary === 1) 0.01m - 8(8:39/m) 93/94bpm 2) 0.03m - 29(15:32/m) 99/107bpm 3cal 3) 0.02m - 9(7:01/m) 111/112bpm 1cal 4) 0.03m - 36(17:07/m) 115/122bpm 6cal 5) 0.02m - 8(7:50/m) 112/113bpm 1cal 6) 0.03m - 31(15:38/m) 117/121bpm 6cal 7) 0.02m - 8(6:51/m) 118/118bpm 1cal 8) 0.03m - 18(9:07/m) 121/130bpm 3cal 9) 0.02m - 9(8:15/m) 133/134bpm 2cal 10) 0.03m - 18(9:04/m) 140/142bpm 4cal 11) 0.02m - 8(7:37/m) 140/142bpm 2cal 12) 0.03m - 18(9:30/m) 142/147bpm 4cal Add a comment 1mi, 8:16 Running - Warm Up Warm up on grass. Split Summary === 1) 0.62m - 5:03(8:07/m) 127/138bpm 68cal 2) 0.37m - 3:13(8:35/m) 132/136bpm 46cal Add a comment	-	1.2mi, 10:02 Running - Warm Down Warm down jog back to the car. Split Summary === 1) 0.62m - 5:11(8:20/m) 140/151bpm 77cal 2) 0.61m - 4:51(8:00/m) 139/151bpm 71cal Add a comment 5.2mi, 39:42 Running - Cross Country Testing out the route of Sunday's KFL race at Shorne Wood in spikes, so much more grip and therefore confidence in the descents, climbs and turns. I had worn 15mm pins in the shoes but they are too long for the concrete and compacted hardcore parts of the course. Split Summary === 1) 0.62m - 4:36(7:25/m) 150/170bpm 74cal 2) 0.62m - 4:36(7:24/m) 163/168bpm 83cal 3) 0.62m - 4:37(7:25/m) 158/167bpm 79cal 4) 0.62m - 5:06(8:12/m) 156/167bpm 86cal 5) 0.62m - 4:37(7:26/m) 160/166bpm 81cal 6) 0.62m - 4:56(7:57/m) 152/159bpm 80cal 7) 0.62m - 4:50(7:47/m) 154/164bpm 79cal 8) 0.62m - 4:53(7:52/m) 157/164bpm 82cal 9) 0.22m - 1:31(6:52/m) 159/162bpm 26cal Add a comment 0.9mi, 7:36 Running - Warm Up Warm up jog from the car to the start of the KFL race route. Split Summary === 1) 0.62m - 5:48(9:20/m) 132/148bpm 80cal 2) 0.23m - 1:49(8:00/m) 146/156bpm 27cal Add a comment	1.6mi, 12:31 Running - Warm Down Post parkrun warm down. Split Summary === 1) 0.62m - 4:55(7:55/m) 144/162bpm 75cal 2) 0.62m - 4:48(7:44/m) 158/163bpm 83cal 3) 0.34m - 2:47(8:13/m) 158/164bpm 48cal Add a comment 3.2mi, 19:36 Running - parkrun Specially arranged to be on the bike circuit, fast downhill start and very cold. Worked hard throughout and happy with my time after yesterday afternoon's jaunt around Shorne Wood. Happy New Year! Split Summary === 1) 0.62m - 3:39(5:53/m) 148/171bpm 58cal 2) 0.62m - 3:58(6:22/m) 170/177bpm 78cal 3) 0.62m - 3:51(6:11/m) 172/179bpm 77cal 4) 0.62m - 3:50(6:11/m) 171/177bpm 76cal 5) 0.62m - 3:55(6:19/m) 170/175bpm 77cal 6) 0.07m - 23(5:36/m) 174/174bpm 7cal Add a comment 1mi, 7:35 Running - Warm Up Pre parkrun warm up. Split Summary === 1) 0.62m - 4:40(7:30/m) 126/146bpm 62cal 2) 0.39m - 2:55(7:30/m) 139/147bpm 44cal Add a comment	1.2mi, 8:44 Running - Warm Down Track warm down. Split Summary === 1) 0.62m - 4:46(7:41/m) 129/136bpm 67cal 2) 0.53m - 3:58(7:31/m) 134/137bpm 59cal Add a comment 2.9mi, 20:34 Running - Steady-State 20 minutes steady run with the team. Split Summary === 1) 0.62m - 4:28(7:11/m) 131/138bpm 63cal 2) 0.62m - 4:20(6:59/m) 142/145bpm 66cal 3) 0.62m - 4:20(6:59/m) 142/147bpm 66cal 4) 0.62m - 4:24(7:05/m) 147/159bpm 69cal 5) 0.43m - 3:01(7:01/m) 147/156bpm 47cal Add a comment 0.5mi, 6:05 Running - Strides 6 x strides. Split Summary === 1) 0.03m - 9(6:09/m) 96/98bpm 2) 0.07m - 50(11:48/m) 101/103bpm 6cal 3) 0.07m - 52(12:25/m) 109/112bpm 8cal 4) 0.04m - 36(14:58/m) 112/117bpm 6cal 5) 0.03m - 9(5:49/m) 111/113bpm 1cal 6) 0.05m - 42(14:34/m) 115/121bpm 8cal 7) 0.03m - 10(5:10/m) 111/112bpm 1cal 8) 0.05m - 52(17:52/m) 123/133bpm 11cal 9) 0.02m - 9(6:40/m) 133/134bpm 1cal 10) 0.05m - 40(12:49/m) 128/134bpm 9cal 11) 0.03m - 9(5:34/m) 119/120bpm 1cal 12) 0.05m - 47(15:18/m) 128/136bpm 11cal Add a comment 1mi, 7:58 Running - Warm Up Track warm up. Split Summary === 1) 0.62m - 4:58(8:00/m) 142/159bpm 75cal 2) 0.4m - 3:00(7:31/m) 161/170bpm 53cal Add a comment
Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9
-	1.3mi, 11:22 Running - Warm Down Post race grass warm down, legs are shot to pieces... Split Summary === 1) 0.62m - 5:40(9:08/m) 129/141bpm 79cal 2) 0.62m - 5:40(9:07/m) 136/145bpm 85cal Add a comment 7.6mi, 49:23 Running - Cross Country Kent cross country championships 2020. Steadyish start for the short lap, pushed on through the long laps, worked hard throughout the third full lap before losing a place in the final kilometre. Really pleased with my race and 74th place! Hopefully I've still got a little left in my legs for tomorrow's KFL at Shorne Wood. Split Summary === 1) 0.62m - 3:48(6:07/m) 162/175bpm 69cal 2) 0.62m - 3:54(6:16/m) 170/176bpm 77cal 3) 0.62m - 3:52(6:14/m) 168/180bpm 75cal 4) 0.62m - 3:51(6:13/m) 166/173bpm 74cal 5) 0.62m - 4:07(6:38/m) 162/167bpm 75cal 6) 0.62m - 3:59(6:24/m) 164/168bpm 74cal 7) 0.62m - 4:07(6:38/m) 161/169bpm 75cal 8) 0.62m - 4:13(6:46/m) 163/167bpm 77cal 9) 0.62m - 4:08(6:38/m) 163/168bpm 76cal 10) 0.62m - 4:00(6:26/m) 160/163bpm 71cal 11) 0.62m - 4:20(6:58/m) 163/168bpm 79cal 12) 0.62m - 4:19(6:58/m) 163/169bpm 79cal 13) 0.12m - 44(6:08/m) 164/165bpm 13cal Add a comment 1.3mi, 11:32 Running - Warm Up Pre race grass warm up with some of the team. Split Summary === 1) 0.62m - 5:57(9:35/m) 126/145bpm 82cal 2) 0.62m - 5:27(8:45/m) 132/144bpm 79cal 3) 0.01m - 8(9:35/m) 145/145bpm 2cal Add a comment	0.9mi, 8:52 Running - Warm Down Post race warm down with Darren and Em. Split Summary === 1) 0.62m - 5:56(9:33/m) 122/130bpm 76cal 2) 0.31m - 2:56(9:20/m) 127/137bpm 40cal Add a comment 5.2mi, 35:43 Running - Cross Country KFL match #4, Shorne Wood Sensible start to see how my legs were after yesterday, seemed OK so I gradually upped my pace through the thinning out lap and into the main laps. So much faster on the muddier half of the course than those in trail shoes and able to overtake loads of people on the steep descents and the long winding climb. Strong into the finish and rewarded with 31st place! Split Summary === 1) 0.62m - 3:57(6:22/m) 145/173bpm 62cal 2) 0.62m - 4:03(6:32/m) 170/175bpm 81cal 3) 0.62m - 4:06(6:36/m) 168/172bpm 80cal 4) 0.62m - 4:44(7:38/m) 161/172bpm 85cal 5) 0.62m - 4:13(6:47/m) 162/172bpm 77cal 6) 0.62m - 4:20(6:58/m) 165/169bpm 81cal 7) 0.62m - 4:41(7:32/m) 167/178bpm 90cal 8) 0.62m - 4:34(7:21/m) 161/171bpm 82cal 9) 0.18m - 1:05(6:07/m) 167/169bpm 21cal Add a comment 1.9mi, 17:15 Running - Warm Up Pre race warm up and course recce with Dan, Neill and Stephen, spikes it is. Split Summary === 1) 0.62m - 5:30(8:51/m) 124/139bpm 73cal 2) 0.62m - 5:52(9:27/m) 149/162bpm 94cal 3) 0.62m - 5:23(8:40/m) 148/159bpm 87cal 4) 0.05m - 29(8:50/m) 154/157bpm 8cal Add a comment	3.6mi, 28:32 Running - Recovery Run Easy 3.5 miles to loosen the legs up after a heavy weekend! Split Summary === 1) 0.62m - 5:20(8:36/m) 120/129bpm 68cal 2) 0.62m - 5:04(8:09/m) 127/140bpm 69cal 3) 0.62m - 4:53(7:51/m) 129/140bpm 68cal 4) 0.62m - 4:52(7:50/m) 137/147bpm 71cal 5) 0.62m - 4:39(7:29/m) 135/150bpm 66cal 6) 0.5m - 3:44(7:30/m) 135/141bpm 54cal Add a comment	1.1mi, 8:37 Running - Warm Down Track warm down. Split Summary === 1) 0.62m - 4:49(7:44/m) 140/164bpm 75cal 2) 0.51m - 3:48(7:26/m) 142/156bpm 60cal Add a comment 2.3mi, 20:16 Running - Intervals 5 x 600m off 2 minutes recoveries, very windy on the back straight and top bend. Split Summary === 1) 0.37m - 2:09(5:49/m) 146/166bpm 33cal 2) 0.13m - 2:20(18:37/m) 138/168bpm 34cal 3) 0.36m - 2:06(5:48/m) 151/176bpm 35cal 4) 0.12m - 2:10(17:28/m) 136/176bpm 29cal 5) 0.37m - 2:07(5:44/m) 147/171bpm 32cal 6) 0.12m - 2:41(21:26/m) 128/175bpm 30cal 7) 0.37m - 2:10(5:48/m) 145/166bpm 32cal 8) 0.12m - 2:27(20:19/m) 134/166bpm 32cal 9) 0.37m - 2:06(5:39/m) 149/173bpm 33cal Add a comment 0.5mi, 4:27 Running - Strides 6 x strides. Split Summary === 1) 0.02m - 9(7:00/m) 108/112bpm 2) 0.06m - 47(13:36/m) 116/126bpm 9cal 3) 0.03m - 12(5:53/m) 100/103bpm 1cal 4) 0.04m - 44(17:50/m) 116/124bpm 8cal 5) 0.02m - 9(7:31/m) 112/114bpm 1cal 6) 0.06m - 30(9:01/m) 115/126bpm 5cal 7) 0.03m - 9(5:34/m) 131/135bpm 2cal 8) 0.05m - 30(9:54/m) 140/143bpm 7cal 9) 0.03m - 9(6:08/m) 143/143bpm 2cal 10) 0.05m - 31(10:28/m) 141/144bpm 7cal 11) 0.02m - 9(7:34/m) 139/140bpm 2cal 12) 0.05m - 27(8:43/m) 144/147bpm 7cal Add a comment 1mi, 8:10 Running - Warm Up Track warm up. Split Summary === 1) 0.62m - 4:59(8:01/m) 122/137bpm 65cal 2) 0.42m - 3:11(7:37/m) 139/144bpm 49cal Add a comment	5.1mi, 37:50 Running - Tempo Early evening run, started out reasonably sensibly and then gradually increased my pace throughout, tired and a bit light-headed. Split Summary === 1) 0.62m - 5:04(8:10/m) 120/129bpm 65cal 2) 0.62m - 4:57(7:58/m) 126/136bpm 68cal 3) 0.62m - 4:46(7:41/m) 128/137bpm 66cal 4) 0.62m - 4:51(7:48/m) 134/144bpm 71cal 5) 0.62m - 4:36(7:24/m) 130/139bpm 63cal 6) 0.62m - 4:47(7:41/m) 139/147bpm 72cal 7) 0.62m - 4:25(7:07/m) 141/150bpm 68cal 8) 0.62m - 3:53(6:14/m) 149/155bpm 63cal 9) 0.08m - 31(6:49/m) 153/157bpm 8cal Add a comment	0.5mi, 4:40 Running - General Split Summary === 1) 0.49m - 4:40(9:36/m) 137/156bpm 70cal Add a comment 3.7mi, 26:25 Running - General Split Summary === 1) 0.62m - 4:20(6:58/m) 143/157bpm 68cal 2) 0.62m - 4:23(7:03/m) 156/167bpm 78cal 3) 0.62m - 4:38(7:28/m) 151/161bpm 79cal 4) 0.62m - 4:24(7:06/m) 157/163bpm 78cal 5) 0.62m - 4:24(7:05/m) 158/165bpm 79cal 6) 0.59m - 4:15(7:11/m) 157/164bpm 76cal Add a comment 0.5mi, 4:08 Running - General Split Summary === 1) 0.46m - 4:08(8:57/m) 124/144bpm 55cal Add a comment 1.1mi, 8:14 Running - General Split Summary === 1) 0.62m - 4:56(7:57/m) 118/128bpm 62cal 2) 0.43m - 3:18(7:40/m) 129/132bpm 47cal Add a comment
Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16
-	1.4mi, 11:18 Running - General Split Summary === 1) 0.62m - 5:17(8:30/m) 144/166bpm 85cal 2) 0.62m - 5:12(8:22/m) 156/163bpm 91cal 3) 0.1m - 49(7:53/m) 155/156bpm 13cal Add a comment 3.1mi, 21:13 Running - parkrun Great Lines parkrun #319 Easy out, headwind up to and around the memorial, tailwind back down, pushed a bit up the hill but cruised down on both laps. Not feeling too bad ahead of tomorrow's KFL at Minnis Bay, just need to shift the head cold that I've picked up. Split Summary === 1) 0.62m - 4:22(7:01/m) 146/162bpm 70cal 2) 0.62m - 4:15(6:50/m) 163/172bpm 79cal 3) 0.62m - 4:07(6:37/m) 165/172bpm 80cal 4) 0.62m - 4:27(7:10/m) 161/166bpm 82cal 5) 0.62m - 3:55(6:19/m) 164/170bpm 74cal 6) 0.02m - 8(5:45/m) 165/166bpm 2cal Add a comment 1.4mi, 11:05 Running - General Split Summary === 1) 0.62m - 5:12(8:22/m) 126/156bpm 72cal 2) 0.62m - 4:58(8:00/m) 157/169bpm 88cal 3) 0.12m - 55(7:19/m) 160/163bpm 16cal Add a comment	1.1mi, 8:53 Running - General Split Summary === 1) 0.62m - 5:29(8:49/m) 132/141bpm 79cal 2) 0.45m - 3:24(7:37/m) 134/137bpm 51cal Add a comment 6mi, 39:30 Running - Cross Country Steadyish start as I didn't want to overcook it due to another cold, worked really hard into the wind for the first 4 kms and had my target in sight all the way to the turn inland, I overtook him shortly afterwards and kept on pushing to the dykes which were cleared without too many issues, from the dykes it was the usual slog to the mounds and then the final effort to the finish. 21st place again and all 8 men home inside the top 30. That should seal the M50 title with one race to spare! Split Summary === 1) 0.62m - 4:02(6:29/m) 146/167bpm 63cal 2) 0.62m - 4:07(6:38/m) 163/174bpm 77cal 3) 0.62m - 4:09(6:41/m) 167/176bpm 81cal 4) 0.62m - 4:07(6:37/m) 164/168bpm 77cal 5) 0.62m - 4:09(6:40/m) 163/168bpm 77cal 6) 0.62m - 3:56(6:21/m) 159/166bpm 71cal 7) 0.62m - 4:08(6:39/m) 162/168bpm 76cal 8) 0.62m - 4:18(6:55/m) 160/167bpm 78cal 9) 0.62m - 4:03(6:30/m) 162/167bpm 75cal 10) 0.39m - 2:31(6:23/m) 164/166bpm 47cal Add a comment 1.3mi, 11:08 Running - General Split Summary === 1) 0.62m - 5:56(9:34/m) 143/163bpm 95cal 2) 0.62m - 4:58(7:59/m) 159/169bpm 90cal 3) 0.03m - 14(8:09/m) 165/166bpm 4cal Add a comment	3.7mi, 28:31 Running - Recovery Run Wet and windy recovery run, started to have flashbacks from the first few miles of yesterday's race at Minnis Bay 🌬🌬🌬🏃‍♂️ but no other issues to report. Split Summary === 1) 0.62m - 5:03(8:07/m) 122/132bpm 67cal 2) 0.62m - 4:56(7:57/m) 127/138bpm 68cal 3) 0.62m - 4:48(7:44/m) 133/144bpm 70cal 4) 0.62m - 4:38(7:27/m) 135/144bpm 69cal 5) 0.62m - 4:37(7:26/m) 151/161bpm 77cal 6) 0.62m - 4:28(7:12/m) 160/170bpm 80cal 7) 0m - 1(5:22/m) 154/154bpm Add a comment	0.8mi, 7:27 Running - General Split Summary === 1) 0.62m - 5:55(9:32/m) 138/146bpm 88cal 2) 0.16m - 1:32(9:37/m) 132/145bpm 22cal Add a comment 2.6mi, 18:47 Running - General Split Summary === 1) 0.11m - 41(6:08/m) 128/140bpm 8cal 2) 0.13m - 1:09(8:45/m) 144/149bpm 17cal 3) 0.12m - 43(5:59/m) 144/149bpm 11cal 4) 0.14m - 1:09(8:22/m) 143/150bpm 18cal 5) 0.12m - 42(6:00/m) 142/155bpm 11cal 6) 0.14m - 1:09(8:18/m) 151/156bpm 19cal 7) 0.12m - 42(5:59/m) 146/158bpm 11cal 8) 0.14m - 1:09(8:24/m) 151/157bpm 19cal 9) 0.12m - 44(6:13/m) 149/154bpm 11cal 10) 0.14m - 1:13(8:48/m) 149/155bpm 19cal 11) 0.12m - 43(6:10/m) 148/156bpm 11cal 12) 0.14m - 1:12(8:19/m) 154/157bpm 20cal 13) 0.12m - 43(5:51/m) 153/157bpm 12cal 14) 0.14m - 1:09(8:34/m) 156/159bpm 20cal 15) 0.12m - 43(6:07/m) 157/160bpm 12cal 16) 0.14m - 1:09(7:57/m) 158/164bpm 20cal 17) 0.12m - 43(5:48/m) 158/164bpm 12cal 18) 0.15m - 1:12(8:14/m) 156/161bpm 20cal 19) 0.12m - 39(5:17/m) 158/161bpm 11cal 20) 0.14m - 1:13(8:30/m) 159/162bpm 21cal Add a comment 0.9mi, 8:11 Running - General Split Summary === 1) 0.62m - 5:22(8:38/m) 116/127bpm 64cal 2) 0.32m - 2:49(8:53/m) 122/131bpm 35cal Add a comment	-	0.6mi, 4:26 Running - General Split Summary === 1) 0.56m - 4:26(7:53/m) 133/142bpm 64cal Add a comment 0.5mi, 4:19 Running - General Split Summary === 1) 0.5m - 4:19(8:35/m) 138/158bpm 64cal Add a comment 0.6mi, 4:33 Running - General Split Summary === 1) 0.09m - 30(5:49/m) 118/133bpm 5cal 2) 0.02m - 16(17:46/m) 149/155bpm 4cal 3) 0.07m - 24(5:56/m) 156/159bpm 6cal 4) 0.02m - 27(25:16/m) 157/160bpm 7cal 5) 0.07m - 28(6:28/m) 151/154bpm 7cal 6) 0.03m - 23(10:58/m) 154/155bpm 6cal 7) 0.07m - 23(5:42/m) 154/160bpm 6cal 8) 0.03m - 21(10:18/m) 159/160bpm 6cal 9) 0.07m - 24(5:49/m) 151/157bpm 6cal 10) 0.04m - 24(10:23/m) 161/162bpm 7cal 11) 0.07m - 24(5:33/m) 160/161bpm 7cal 12) 0.02m - 9(9:00/m) 161/161bpm 3cal Add a comment 1mi, 8:31 Running - General Split Summary === 1) 0.62m - 5:14(8:25/m) 127/151bpm 71cal 2) 0.41m - 3:17(8:06/m) 148/161bpm 54cal Add a comment 5mi, 36:32 Running - General Split Summary === 1) 0.62m - 5:10(8:19/m) 141/167bpm 78cal 2) 0.42m - 2:59(7:10/m) 160/168bpm 53cal 3) 0.46m - 3:07(6:47/m) 164/171bpm 58cal 4) 0.13m - 58(7:32/m) 165/168bpm 18cal 5) 0.47m - 3:08(6:43/m) 164/171bpm 58cal 6) 0.08m - 40(7:56/m) 176/178bpm 13cal 7) 0.46m - 2:59(6:28/m) 170/178bpm 59cal 8) 0.1m - 56(9:31/m) 167/170bpm 18cal 9) 0.45m - 3:02(6:43/m) 164/169bpm 56cal 10) 0.13m - 1:08(8:27/m) 158/164bpm 19cal 11) 0.46m - 3:09(6:50/m) 165/174bpm 59cal 12) 0.13m - 1:00(7:37/m) 168/174bpm 19cal 13) 0.47m - 3:25(7:17/m) 161/169bpm 61cal 14) 0.09m - 44(8:01/m) 155/156bpm 12cal 15) 0.47m - 3:16(7:01/m) 158/163bpm 57cal 16) 0.1m - 53(8:53/m) 156/158bpm 15cal Add a comment
Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23
-	1.7mi, 23:59 Running - General Split Summary === 1) 0.62m - 5:43(9:12/m) 143/159bpm 89cal 2) 0.62m - 5:23(8:39/m) 154/160bpm 90cal 3) 0.46m - 12:54(28:16/m) 112/164bpm 98cal Add a comment 3.1mi, 19:15 Running - parkrun Great Lines parkrun #320. Cold and frosty, pushed throughout although the grassy sections were very slippery underfoot, 3 seconds PB and there's still a little more to come when the grass is firmer. Split Summary === 1) 0.62m - 4:01(6:29/m) 149/166bpm 65cal 2) 0.62m - 3:52(6:13/m) 168/178bpm 76cal 3) 0.62m - 3:50(6:10/m) 170/179bpm 76cal 4) 0.62m - 4:10(6:43/m) 165/169bpm 78cal 5) 0.6m - 3:21(5:34/m) 172/182bpm 67cal Add a comment 1.1mi, 8:38 Running - General Split Summary === 1) 0.62m - 5:01(8:05/m) 128/138bpm 70cal 2) 0.47m - 3:36(7:37/m) 140/146bpm 55cal Add a comment	11.3mi, 1:33:59 Running - Trail Run Ranscombe Farm and Darnley Estate trail run, a mixture of slippery, squelchy mud, frozen mud and icy puddles. Saw deer, dog walkers and dirt bike w@nkers (pissed them off by refusing to get out of their way for 500m). Split Summary === 1) 0.62m - 4:53(7:51/m) 124/137bpm 65cal 2) 0.62m - 4:48(7:43/m) 140/148bpm 74cal 3) 0.62m - 5:17(8:30/m) 146/159bpm 85cal 4) 0.62m - 4:50(7:46/m) 149/161bpm 79cal 5) 0.62m - 5:42(9:10/m) 150/160bpm 93cal 6) 0.62m - 5:06(8:12/m) 151/159bpm 84cal 7) 0.62m - 5:06(8:13/m) 149/156bpm 82cal 8) 0.62m - 4:45(7:39/m) 147/160bpm 74cal 9) 0.62m - 5:19(8:34/m) 143/163bpm 76cal 10) 0.62m - 4:52(7:50/m) 132/139bpm 53cal 11) 0.62m - 5:47(9:18/m) 140/150bpm 81cal 12) 0.62m - 5:36(9:00/m) 139/150bpm 74cal 13) 0.62m - 4:50(7:46/m) 137/147bpm 59cal 14) 0.62m - 5:58(9:36/m) 144/152bpm 89cal 15) 0.62m - 5:07(8:14/m) 151/161bpm 83cal 16) 0.62m - 5:14(8:25/m) 144/162bpm 72cal 17) 0.62m - 4:58(7:59/m) 144/151bpm 71cal 18) 0.62m - 4:40(7:30/m) 140/144bpm 58cal 19) 0.16m - 1:13(7:39/m) 147/152bpm 18cal Add a comment	-	1.1mi, 8:05 Running - General Split Summary === 1) 0.62m - 4:49(7:45/m) 138/158bpm 72cal 2) 0.43m - 3:16(7:39/m) 137/139bpm 49cal Add a comment 2mi, 18:41 Running - General Split Summary === 1) 0.32m - 1:51(5:47/m) 133/158bpm 24cal 2) 0.1m - 2:01(20:46/m) 134/158bpm 29cal 3) 0.32m - 1:46(5:35/m) 138/159bpm 25cal 4) 0.09m - 2:03(23:15/m) 133/159bpm 29cal 5) 0.32m - 1:45(5:30/m) 141/159bpm 24cal 6) 0.09m - 2:07(23:51/m) 134/159bpm 30cal 7) 0.32m - 1:47(5:38/m) 141/162bpm 25cal 8) 0.09m - 2:10(24:11/m) 138/160bpm 31cal 9) 0.32m - 1:48(5:41/m) 142/161bpm 25cal 10) 0.07m - 1:22(18:37/m) 141/163bpm 21cal Add a comment 0.4mi, 5:15 Running - General Split Summary === 1) 0.02m - 14(12:12/m) 96/97bpm 1cal 2) 0.05m - 37(13:10/m) 102/108bpm 5cal 3) 0.02m - 10(10:16/m) 107/108bpm 1cal 4) 0.04m - 42(17:02/m) 113/116bpm 7cal 5) 0.03m - 10(6:45/m) 114/116bpm 2cal 6) 0.05m - 43(15:41/m) 117/122bpm 8cal 7) 0.02m - 10(9:48/m) 110/111bpm 1cal 8) 0.04m - 42(17:12/m) 114/123bpm 7cal 9) 0.02m - 10(8:17/m) 108/109bpm 1cal 10) 0.04m - 42(15:57/m) 111/118bpm 6cal 11) 0.02m - 11(8:11/m) 110/112bpm 1cal 12) 0.04m - 44(19:12/m) 115/123bpm 7cal Add a comment 1mi, 8:15 Running - General Split Summary === 1) 0.62m - 4:58(8:00/m) 128/141bpm 68cal 2) 0.4m - 3:17(8:10/m) 136/142bpm 49cal Add a comment 4.6mi, 35:10 Running - General Split Summary === 1) 0.62m - 5:04(8:10/m) 126/136bpm 69cal 2) 0.62m - 4:46(7:41/m) 140/149bpm 73cal 3) 0.62m - 4:53(7:51/m) 155/165bpm 83cal 4) 0.62m - 4:46(7:40/m) 159/173bpm 84cal 5) 0.62m - 4:45(7:39/m) 164/175bpm 89cal 6) 0.62m - 4:27(7:09/m) 167/178bpm 85cal 7) 0.62m - 4:30(7:14/m) 165/174bpm 85cal 8) 0.27m - 1:59(7:18/m) 162/167bpm 36cal Add a comment	3.4mi, 36:53 Running - General Split Summary === 1) 0.62m - 5:21(8:37/m) 126/142bpm 72cal 2) 0.62m - 6:30(10:28/m) 139/147bpm 98cal 3) 0.62m - 11:10(17:59/m) 108/142bpm 85cal 4) 0.62m - 6:18(10:09/m) 131/161bpm 80cal 5) 0.62m - 5:08(8:16/m) 157/168bpm 89cal 6) 0.3m - 2:25(8:11/m) 157/163bpm 42cal Add a comment	-

Dist	Races	PB	WB	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
800m	5	2:36 5:14/mi	75.17														2:47 69.03	2:36 75.17	2:39 74.38
1500m	13	5:14 5:37/mi	77.16														5:25 72.98	5:14 76.16	5:17 76.05	5:15 77.16
1mi	12	5:23 5:23/mi	80.74						5:36 71.16		5:43 70.78		5:58 68.87		6:05 68.62		6:03 70.11	5:46 74.15	5:41 75.85	5:23 80.74
3000m	5	10:55 5:51/mi	77.86															10:55 77.43	10:57 77.82	11:02 77.86
4km	30	15:11 6:07/mi	70.77					15:31 67.18	15:31 67.18			15:11 70.77
4.3km	1	16:47 6:21/mi	74.69															16:47 74.69
5km	28	18:41 6:01/mi	80.89						21:23 64.77		21:55 64.19	20:16 69.95	19:45 72.35	20:37 69.85	20:16 71.61	20:43 70.62	20:02 73.62	19:01 78.19	19:16 77.80	18:41 80.89
4.8mi	4	38:23 8:00/mi	60.49													38:23 60.49
5mi	24	34:01 6:48/mi	67.33				36:23 62.04	34:45 65.45	34:01 67.33		38:53 59.35
5.1mi	7	37:50 7:25/mi	62.70							41:44 56.40	37:50 62.70
5.2mi	10	34:51 6:42/mi	72.75						34:53 68.29							38:39 65.08	39:35 63.54	34:51 72.75
5.3mi	3	38:21 7:18/mi	62.71							38:21 62.71
5.3mi	5	36:55 6:58/mi	68.89								44:59 53.97				36:55 68.89
5.5mi	1	40:51 7:30/mi	61.12						40:51 61.12
5.5mi	9	33:14 6:03/mi	75.28					33:14 75.28	37:13 67.22		39:32 64.21
9km	2	37:09 6:39/mi	70.56									37:09 70.56	40:57 64.51
5.6mi	7	47:56 8:34/mi	54.64								47:56 54.64
5.9mi	1	43:06 7:18/mi	63.09						43:06 63.09
6mi	16	39:16 6:33/mi	74.29													39:16 74.29	47:05 62.45
10km	29	39:34 6:22/mi	76.53	47:06 59.00	45:01 62.18	44:12 63.80	42:17 66.69	42:11 67.86	40:24 70.85		45:38 64.17	39:34 74.58	40:22 73.68		43:21 69.69	46:16 65.82	43:50 70.03	40:35 76.26	40:46 76.53
7.7mi	1	53:54 7:00/mi	66.21						53:54 66.21
10mi	9	1:05:36 6:34/mi	77.63					1:26:48 53.62	1:12:12 64.96	1:09:42 67.79			1:05:36 73.75					1:07:11 75.02	1:06:31 76.41	1:06:36 77.63
13.1mi	6	1:25:42 6:33/mi	79.18				1:40:51 61.20		1:35:59 65.33		1:40:12 63.57	1:28:15 72.17	1:25:42 74.93							1:26:02 79.18
30km	5	2:30:33 8:05/mi	66.16						2:34:28 58.69		2:51:10 53.84	2:36:47 59.27						2:36:02 62.71		2:30:33 66.16
20mi	3	2:20:45 7:02/mi	71.65							2:25:29 66.85			2:20:45 70.83							2:27:50 71.65
26.2mi	4	3:27:15 7:55/mi	64.96						3:35:23 60.43	3:35:23 60.43		3:30:23 62.90	3:27:15 64.96

2020	Distance	Date	Result	WAVA
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	12 Jan	39:30	76.89%
Kent Fitness League (XC) Shorne Woods	4.8mi	5 Jan	35:38	67.30%
Kent XC Champs - SM	7.5mi	4 Jan	49:34	77.15%
2019	Distance	Date	Result	WAVA
South Of The Thames XC Championships	7.2mi	21 Dec	51:33	71.21%
Kent XC League - Race 3	10km	14 Dec	41:42	75.43%
SEAA Masters Cross Country Championships - Men	8.69km	7 Dec	36:33	73.81%
Kent Fitness League (XC) Oxleas Wood, Eltham	5.25mi	1 Dec	37:32	69.88%
Kent Vets XC Champs - M40 and M50	8.36km	30 Nov	32:55	78.85%
South of the Thames CCA 5 miles Team Race	5mi	23 Nov	31:36	79.05%
Kent Fitness League (XC) Swanley Park, Swanley	5.4mi	10 Nov	34:30	78.20%
Kent Fitness League (XC) Knole Park, Sevenoaks	6.5mi	3 Nov	41:26	79.41%
Kent XC League - Race 2	6.2mi	26 Oct	42:15	74.29%
SEAA Cross Country Relay Championships	4.4km	19 Oct	16:23	81.17%
Kent XC League - Race 1	6.1mi	12 Oct	38:30	80.21%
Sittingbourne 10 Mile	10mi	6 Oct	1:06:36	77.63%
Great Lines parkrun, Medway	5km	5 Oct	19:17	78.37%
Great Lines parkrun, Medway	5km	21 Sep	19:20	78.17%
Kent veterans championships 5000m	5000mi	14 Sep	18:57	79.75%
Frank Duffy 10 Mile	10mi	24 Aug	1:09:47	74.08%
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	80.89%
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	66.16%
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	73.68%
Southern Athletics League division 1, 5000m	5000mi	13 Apr	18:32	80.88%
Paddock Wood Half Marathon	13.1mi	7 Apr	1:26:02	79.18%
Lydd 20	20mi	10 Mar	2:27:50	71.65%
Kent XC League - SM Race 4 - Norman Park	5.4mi	9 Feb	41:36	64.33%
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	3 Feb	33:01	76.55%
Southern XC Championships (Senior Men)	15km	26 Jan	1:03:39	74.74%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	13 Jan	40:32	74.32%
Kent Fitness League (XC) Nurstead Court, Meopham	4.8mi	6 Jan	34:07	69.72%
Kent XC Champs - SM	7.5mi	5 Jan	48:30	78.19%
2018	Distance	Date	Result	WAVA
Alumni Race	5mi	15 Dec	34:42	71.41%
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.2mi	9 Dec	35:46	72.05%
Kent Vets XC Champs - M40 and M50	8.8km	1 Dec	37:42	71.88%
Kent Fitness League (XC) Oxleas Wood, Eltham	5.25mi	25 Nov	38:46	67.11%
Kent XC League - SM Race 3 - Foots Cray Meadows	5.4mi	24 Nov	42:57	62.31%
Kent Fitness League (XC) Swanley Park, Swanley	5.4mi	11 Nov	36:12	73.92%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.5mi	4 Nov	37:58	71.79%
Kent XC League - SM Race 2 - Somerhill School	6.2mi	27 Oct	42:40	72.96%
Kent XC League - SM Race 1 - Beech Grove Academy	6.1mi	13 Oct	47:23	64.64%
Medway Mile	1mi	20 Jul	5:43	75.41%
Standard Chartered Great City Race	5km	17 Jul	19:16	77.80%
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	76.16%
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	76.53%
Medway and Maidstone AC open 1500m	1500mi	22 Apr	5:17	75.44%
English National XC Championships (Men)	12km	24 Feb	57:29	65.04%
Kent XC League - SM Race 4 - Sparrows Den	5.4mi	10 Feb	44:25	59.76%
Kent Fitness League (XC) Rough Common, Canterbury	5.2mi	4 Feb	34:09	74.85%
Kent Fitness League (XC) Nurstead Court, Meopham	4.8mi	28 Jan	37:06	63.60%
Southern XC Championships (Senior Men)	15km	27 Jan	1:14:32	63.29%
Canterbury 10	10mi	21 Jan	1:06:31	76.41%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	14 Jan	41:32	71.95%
Kent XC Champs - SM	7.5mi	6 Jan	52:30	71.63%
2017	Distance	Date	Result	WAVA
Alumni Race	5mi	16 Dec	34:32	71.17%
Kent Vets XC Champs - M40 and M50	8.8km	2 Dec	35:37	75.47%
Kent Fitness League (XC) Oxleas Wood, Eltham	5.2mi	26 Nov	37:49	67.59%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	12 Nov	37:09	66.16%
Kent XC League - SM Race 3 - Foots Cray Meadows	5.4mi	11 Nov	43:22	61.21%
Kent XC League - SM Race 2 - Somerhill School	6.2mi	28 Oct	44:51	68.85%
Kent Fitness League (XC) Knole Park, Sevenoaks	5mi	22 Oct	37:49	64.99%
Kent XC League - SM Race 1 - Stanhill Farm	6.1mi	14 Oct	40:47	74.49%
Givaudan Ashford 10K	10km	8 Oct	40:35	76.26%
Kent veterans championships 1500m	1500mi	17 Sep	5:22	74.27%
Kent veterans championships 5000m	5000mi	16 Sep	19:22	76.77%
Standard Chartered Great City Race	5km	24 Jul	19:01	78.19%
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	62.71%
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	75.79%
SCVAC Kent Divisions, match #1, 3000m	3000mi	28 Apr	11:14	75.24%
Folkestone 10	10mi	14 Apr	1:07:11	75.02%
Chatham Maritime 10k	10km	2 Apr	41:07	74.66%
SEAA 12/6 stage road relays - short leg	4.25km	25 Mar	16:47	74.69%
Kent XC League - SM Race 4 Foots Cray Meadow	6mi	11 Feb	37:22	79.32%
Southern XC Championships (Senior Men)	15km	28 Jan	1:11:51	65.10%
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.2mi	15 Jan	34:51	72.75%
Kent XC Champs - Senior Men	12km	7 Jan	50:36	73.29%
2016	Distance	Date	Result	WAVA
Alumni Race	5mi	17 Dec	32:22	75.32%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	13 Nov	36:24	66.97%
Kent XC League - SM Race 3 Sparrows Den	5.4mi	12 Nov	38:58	67.57%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.6mi	30 Oct	39:28	70.10%
Kent XC League - SM Race 2 Somerhill School	6mi	29 Oct	42:38	69.52%
Kent XC League - SM Race 1 Stanhill Farm	6mi	15 Oct	42:54	69.09%
Medway 5K Summer Series race 3	5km	28 Jul	21:53	67.39%
Medway Mile	1mi	22 Jul	6:03	70.11%
Medway 5K Summer Series race 5	5km	21 Jul	20:02	73.62%
Standard Chartered Great City Race	5km	14 Jul	20:37	71.53%
Medway 5K Summer Series race 4	5km	7 Jul	21:42	67.96%
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	71.82%
Folkestone Coastal 10K	10km	29 May	44:03	69.68%
Medway 5K Summer Series race 1	5km	19 May	20:39	71.42%
Sittingbourne Invicta 10K	10km	15 May	43:50	70.03%
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	68.70%
Kent Fitness League (XC) Rough Common, Canterbury	5.2mi	7 Feb	39:35	63.54%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	10 Jan	47:05	62.45%
Kent XC Champs - Senior Men	12km	9 Jan	59:22	61.96%
2015	Distance	Date	Result	WAVA
Kent Fitness League (XC) Nurstead Court, Meopham	4.8mi	20 Dec	38:23	60.49%
Kent Vets XC Champs - M40 & M50	8.8km	5 Dec	42:01	62.95%
Kent Fitness League (XC) Oxleas Wood, Eltham	5.2mi	29 Nov	42:25	59.30%
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.2mi	22 Nov	38:39	65.08%
Kent Fitness League (XC) Swanley Park, Swanley	5.2mi	8 Nov	40:30	62.10%
Kent XC League - SM Race 3	5.4mi	7 Nov	44:53	58.19%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.6mi	25 Oct	45:36	60.19%
Kent XC League - SM Race 2	6mi	24 Oct	51:32	57.06%
Kent XC League - SM Race 1	6mi	10 Oct	46:46	62.88%
Medway 5K Summer Series race 5	5km	22 Jul	20:43	70.62%
Standard Chartered Great City Race	5km	9 Jul	21:24	68.37%
Medway 5K Summer Series race 4	5km	6 Jul	22:00	66.50%
Medway 5K Summer Series race 3	5km	17 Jun	23:07	63.29%
Medway 5K Summer Series race 2	5km	3 Jun	21:46	67.22%
Medway 5K Summer Series race 1	5km	20 May	21:12	69.01%
Sittingbourne Invicta 10K	10km	17 May	46:16	65.82%
Kent Fitness League (XC) Rough Common, Canterbury	6mi	8 Feb	39:16	74.29%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	18 Jan	47:24	61.54%
Kent Cross Country Champs (Men)	5.6mi	3 Jan	44:47	60.79%
2014	Distance	Date	Result	WAVA
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.3mi	30 Nov	36:55	68.89%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5.3mi	23 Nov	41:54	60.69%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	9 Nov	37:53	63.33%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.6mi	19 Oct	40:43	66.87%
Insurance Athletic Association 10k	10km	17 Sep	43:21	69.69%
Medway Mile	1mi	25 Jul	6:05	68.62%
Standard Chartered Great City Race	5km	10 Jul	20:16	71.61%
Sittingbourne Invicta 10k	10km	18 May	45:07	66.96%
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	66.28%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	5 Jan	46:51	61.78%
Kent XC Championships	12.35km	4 Jan	59:31	62.59%
2013	Distance	Date	Result	WAVA
Kent Fitness League (XC) Avery Hill Park, New Eltham	5mi	29 Dec	35:14	67.56%
Kent Vets XC Champs 10K Danson Park	9.5km	7 Dec	42:22	67.21%
Kent XC League - Sparrows Den	5.6mi	30 Nov	39:34	68.27%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5mi	24 Nov	40:20	59.02%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	10 Nov	35:12	67.63%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.6mi	20 Oct	40:39	66.45%
Standard Chartered Great City Race	5km	11 Jul	20:37	69.85%
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	17 Feb	37:44	63.85%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	6 Jan	44:17	64.85%
2012	Distance	Date	Result	WAVA
Kent Vets Cross Country Championships	9km	15 Dec	40:57	64.51%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5mi	25 Nov	40:42	58.03%
Kent Fitness League (XC) Fowlmead Country Park, Deal	4.7mi	18 Nov	31:30	70.48%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	11 Nov	34:27	68.56%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.75mi	21 Oct	40:30	67.95%
Medway Mile	1mi	27 Jul	5:58	68.87%
Standard Chartered Great City Race	5km	12 Jul	19:45	72.35%
Sittingbourne Invicta 10K	10km	20 May	40:22	73.68%
Milton Keynes Marathon	26.2mi	29 Apr	3:27:15	64.96%
Paddock Wood Half Marathon	13.1mi	1 Apr	1:25:42	74.93%
Thanet 20	20mi	4 Mar	2:20:45	70.83%
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	19 Feb	33:34	71.21%
Barratts Canterbury 10	10mi	29 Jan	1:05:36	73.75%
Kent Fitness League (XC) Nurstead Court, Meopham	5.5mi	15 Jan	38:33	66.87%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	8 Jan	40:44	69.95%
Kent Fitness League (XC) Avery Hill Park, New Eltham	5mi	2 Jan	33:10	70.66%
2011	Distance	Date	Result	WAVA
Kent Vets Cross Country Championships	9km	10 Dec	37:09	70.56%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5mi	27 Nov	36:48	63.68%
Bluewater 4K time trial	4km	19 Nov	15:11	70.77%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	13 Nov	33:05	70.84%
Kent XC League (Senior Men): Tonbridge	10km	29 Oct	43:41	67.55%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.75mi	23 Oct	38:36	70.74%
Givaudan Ashford 10K	10km	9 Oct	39:34	74.58%
Pilgrims Way Run	8mi	28 Aug	1:04:45	59.04%
Bluewater 4K time trial	4km	16 Jul	15:19	70.16%
Cliffe Woods 10K	10km	10 Jul	40:52	72.21%
Joyden's Wood 5K (Race 2 of 3)	5km	29 Jun	20:37	68.77%
North Downs Run	30km	19 Jun	2:36:47	59.27%
Joyden's Wood 5K (Race 1 of 3)	5km	25 May	20:16	69.95%
Sittingbourne Invicta 10K	10km	22 May	40:54	72.15%
Larkfield AC 10K	10km	8 May	40:31	72.83%
London Marathon	26.2mi	17 Apr	3:30:23	62.90%
Paddock Wood Half Marathon	13.1mi	27 Mar	1:28:15	72.17%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5.3mi	20 Feb	38:02	64.82%
Kent Fitness League (XC) Nurstead Court, Meopham	5.5mi	16 Jan	41:46	61.25%
Kent Fitness League (XC) Minnis Bay, Birchington	6mi	9 Jan	43:44	64.66%
2010	Distance	Date	Result	WAVA
Kent Vets Cross Country Championships	5.1mi	11 Dec	37:50	62.70%
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.3mi	28 Nov	37:07	66.42%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	14 Nov	34:36	67.22%
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	24 Oct	34:56	67.91%
Kent Coastal Half-Marathon	13.1mi	5 Sep	1:40:12	63.57%
Medway Mile	1mi	27 Jul	5:43	70.78%
Cliffe Woods 10K	10km	11 Jul	45:38	64.17%
Joydens Wood 5K (race 2 of 3)	5km	30 Jun	22:21	62.95%
North Downs Run	30km	20 Jun	2:51:10	53.84%
Joydens Wood 5K (race 1 of 3)	5km	26 May	21:55	64.19%
Kent Fitness League (XC) Swanley Park, Swanley	5mi	14 Mar	38:53	59.35%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.6mi	21 Feb	47:56	54.64%
Kent Fitness League (XC) Fowlmead Country Park, Deal	5.5mi	24 Jan	39:32	64.21%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5.3mi	3 Jan	44:59	53.97%
2009	Distance	Date	Result	WAVA
Kent Fitness League (XC) Rough Common, Canterbury	5.1mi	29 Nov	41:44	56.40%
North Downs Run	30km	14 Jun		0.00%
London Marathon	26.2mi	26 Apr	3:35:23	60.43%
Thanet 20	20mi	1 Mar	2:25:29	66.85%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.25mi	1 Feb	38:21	62.71%
Dartford 10 (8th Les Witton Memorial 10 Mile Road Race)	10mi	18 Jan	1:09:42	67.79%
2008	Distance	Date	Result	WAVA
Kent Fitness League (XC) Avery Hill Park, New Eltham	5mi	28 Dec	34:01	67.33%
Kent Fitness League (XC) Oxleas Wood, Falconwood	5.2mi	14 Dec	38:36	61.71%
Kent Fitness League (XC) Nurstead Court, Meopham	5.45mi	30 Nov	40:51	61.12%
Kent Fitness League (XC) Rough Common, Canterbury	5mi	23 Nov	35:47	64.01%
Kent Fitness League (XC) Swanley Park, Swanley	5.2mi	9 Nov	34:53	68.29%
Dublin Marathon	26.2mi	27 Oct	3:35:23	60.43%
Shorne Wood 5	5mi	7 Sep	36:57	61.99%
Bluewater 4k Time Trial (sherunsheruns)	4km	2 Aug	16:04	65.37%
Joydens Wood 5K 2 of 3	5km	30 Jul	21:23	64.77%
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	67.89%
Bluewater 4k Time Trial (sherunsheruns)	4km	28 Jun	35:18	29.75%
North Downs Run	30km	15 Jun	2:34:28	58.69%
Canterbury Half Marathon	13.1mi	25 May	1:35:59	65.33%
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	70.85%
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	67.22%
Dartford 10 (Les Witton Memorial Race)	10mi	20 Jan	1:12:12	64.96%
Kent Fitness League (XC) Minnis Bay, Birchington	5.9mi	13 Jan	43:06	63.09%
Bluewater 4k Time Trial (sherunsheruns)	4km	12 Jan	16:35	62.86%
Kent Cross Country Champs Snr Men	7.7mi	5 Jan	53:54	66.21%
2007	Distance	Date	Result	WAVA
Kent Fitness League (XC) Avery Hill Park, New Eltham	5.5mi	30 Dec	33:14	75.28%
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	63.47%
Bluewater 4k Time Trial (sherunsheruns)	4km	8 Dec	16:05	64.81%
Bluewater 4k Time Trial (sherunsheruns)	4km	1 Dec		0.00%
Kent Fitness League (XC) Knole Park, Sevenoaks	5.5mi	25 Nov	36:46	68.04%
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	70.60%
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	64.73%
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	65.45%
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	67.86%
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	63.61%
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	53.62%
2006	Distance	Date	Result	WAVA
Great Forest Run 10k	10km	10 Sep	43:59	64.59%
Shorne Wood 5	5mi	3 Sep	36:23	62.04%
Cliffe Woods 10K (should be 09/07/)	10km	11 Jul	43:24	65.46%
Pilgrims Hospice Canterbury Half Marathon	13.1mi	28 May	1:40:51	61.20%
Great BUPA Ireland Run	10km	9 Apr	42:17	66.69%
2005	Distance	Date	Result	WAVA
Great Forest Run 10k	10km	11 Sep	44:12	63.80%
Cliffe Woods 10K	10km	10 Jul	44:35	63.25%
2004	Distance	Date	Result	WAVA
Cliffe Woods 10K	10km	11 Jul	45:01	62.18%
2003	Distance	Date	Result	WAVA
Cliffe Woods 10K	10km	13 Jul	47:06	59.00%

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