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Alun is a Fetch Supporter!

Alun M50

About

Race Times

All Races

Mileage

Training

Medway & Maidstone AC

Races
282
Miles
10490
Miles
1
Miles
834
WAVA
80.74%
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!

Under Consideration
6th Sep 20	Paddock Wood Half Marathon

Best Badges

This user has collected 121 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	156	115	134	186	201	205	196	80	0	0	0	0	1273
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

Wed 15th Jul Jul 15	Thu 16th Jul Jul 16	Fri 17th Jul Jul 17	Sat 18th Jul Jul 18	Sun 19th Jul Jul 19	Mon 20th Jul Jul 20	Tue 21st Jul Jul 21
4.3mi, 34:42 Running - General Split Summary === 1) 0.62m - 5:24(8:41/m) 115/125bpm 64cal 2) 0.62m - 5:13(8:24/m) 130/145bpm 74cal 3) 0.62m - 5:07(8:14/m) 133/154bpm 72cal 4) 0.62m - 4:55(7:55/m) 136/150bpm 72cal 5) 0.62m - 5:02(8:06/m) 136/152bpm 73cal 6) 0.62m - 4:51(7:48/m) 133/155bpm 66cal 7) 0.54m - 4:11(7:48/m) 133/137bpm 57cal Add a comment	2mi, 17:44 Running - General Split Summary === 1) 0.62m - 5:47(9:18/m) 122/135bpm 73cal 2) 0.62m - 5:32(8:55/m) 128/142bpm 75cal 3) 0.62m - 5:14(8:25/m) 127/137bpm 69cal 4) 0.14m - 1:11(8:39/m) 128/131bpm 15cal Add a comment 3.3mi, 30:10 Running - General Split Summary === 1) 0.25m - 1:29(5:56/m) 132/153bpm 20cal 2) 0.03m - 1:11(41:09/m) 137/153bpm 17cal 3) 0.25m - 1:20(5:24/m) 142/161bpm 20cal 4) 0.03m - 1:00(31:59/m) 150/162bpm 16cal 5) 0.25m - 1:21(5:27/m) 144/162bpm 21cal 6) 0.02m - 1:10(1:03:36/m) 144/163bpm 18cal 7) 0.25m - 1:20(5:21/m) 144/160bpm 20cal 8) 0.04m - 1:00(22:48/m) 142/159bpm 15cal 9) 0.25m - 1:25(5:42/m) 142/162bpm 21cal 10) 0.03m - 1:01(34:06/m) 146/163bpm 15cal 11) 0.25m - 1:21(5:24/m) 144/166bpm 20cal 12) 0.03m - 1:01(31:46/m) 154/167bpm 16cal 13) 0.25m - 1:32(6:11/m) 141/156bpm 23cal 14) 0.03m - 1:01(36:55/m) 145/157bpm 15cal 15) 0.25m - 1:33(6:13/m) 139/154bpm 22cal 16) 0.02m - 1:00(49:25/m) 144/155bpm 15cal 17) 0.25m - 1:31(6:08/m) 140/156bpm 22cal 18) 0.04m - 1:01(25:24/m) 146/157bpm 15cal 19) 0.25m - 1:35(6:22/m) 140/151bpm 23cal 20) 0.03m - 1:01(32:50/m) 141/153bpm 14cal 21) 0.25m - 1:35(6:23/m) 139/151bpm 22cal 22) 0.03m - 1:01(35:04/m) 143/152bpm 15cal 23) 0.25m - 1:40(6:42/m) 138/151bpm 22cal 24) 0.03m - 1:01(38:14/m) 141/153bpm 14cal Add a comment 1.7mi, 13:59 Running - General Split Summary === 1) 0.62m - 5:24(8:41/m) 128/154bpm 74cal 2) 0.62m - 4:56(7:56/m) 154/165bpm 82cal 3) 0.47m - 3:40(7:47/m) 149/158bpm 59cal Add a comment	3.2mi, 25:39 Running - General Split Summary === 1) 0.62m - 5:01(8:04/m) 122/130bpm 65cal 2) 0.62m - 5:06(8:13/m) 128/135bpm 70cal 3) 0.62m - 4:45(7:39/m) 131/138bpm 66cal 4) 0.62m - 5:07(8:15/m) 131/139bpm 70cal 5) 0.62m - 4:45(7:39/m) 126/133bpm 59cal 6) 0.12m - 54(7:44/m) 131/135bpm 12cal Add a comment	0.6mi, 5:32 Running - General Split Summary === 1) 0.62m - 5:24(8:42/m) 120/131bpm 65cal 2) 0.02m - 7(7:58/m) 130/131bpm 1cal Add a comment 13.1mi, 1:28:41 Running - Time Trial Split Summary === 1) 1m - 6:15(6:15/m) 147/153bpm 98cal 2) 1m - 6:33(6:33/m) 151/155bpm 106cal 3) 1m - 6:38(6:38/m) 151/156bpm 107cal 4) 1m - 6:34(6:34/m) 155/161bpm 109cal 5) 1m - 6:28(6:28/m) 158/163bpm 111cal 6) 1m - 6:28(6:28/m) 162/165bpm 116cal 7) 1m - 6:48(6:48/m) 165/171bpm 126cal 8) 1m - 7:09(7:09/m) 163/168bpm 129cal 9) 1m - 7:01(7:01/m) 164/168bpm 127cal 10) 1m - 7:02(7:02/m) 163/167bpm 126cal 11) 1m - 7:07(7:07/m) 164/166bpm 128cal 12) 1m - 6:56(6:56/m) 165/172bpm 127cal 13) 1m - 6:59(6:59/m) 166/169bpm 129cal 14) 0.11m - 45(6:48/m) 167/169bpm 14cal Add a comment 0.7mi, 5:40 Running - General Split Summary === 1) 0.62m - 5:01(8:05/m) 119/129bpm 62cal 2) 0.08m - 39(7:57/m) 129/132bpm 8cal Add a comment 0.3mi, 2:07 Running - General Split Summary === 1) 0.25m - 2:07(8:24/m) 114/126bpm 25cal Add a comment	4.6mi, 37:16 Running - General Split Summary === 1) 0.62m - 5:05(8:11/m) 120/134bpm 63cal 2) 0.62m - 4:54(7:53/m) 127/135bpm 65cal 3) 0.62m - 4:45(7:39/m) 124/134bpm 59cal 4) 0.62m - 5:06(8:12/m) 132/141bpm 69cal 5) 0.62m - 4:59(8:02/m) 126/145bpm 59cal 6) 0.62m - 5:09(8:17/m) 130/144bpm 65cal 7) 0.62m - 4:54(7:54/m) 131/142bpm 63cal 8) 0.29m - 2:24(8:15/m) 129/132bpm 29cal Add a comment	4.2mi, 34:16 Running - General Split Summary === 1) 0.62m - 5:20(8:35/m) 114/126bpm 61cal 2) 0.62m - 5:07(8:15/m) 128/134bpm 70cal 3) 0.62m - 4:56(7:56/m) 127/134bpm 65cal 4) 0.62m - 4:56(7:56/m) 126/134bpm 62cal 5) 0.62m - 5:08(8:16/m) 126/131bpm 64cal 6) 0.62m - 4:59(8:01/m) 121/128bpm 52cal 7) 0.48m - 3:51(8:03/m) 126/131bpm 46cal Add a comment	4.9mi, 20:44 Cycling - General Split Summary === 1) 3.11m - 11:36(3:44/m) 129/168bpm 144cal 2) 1.75m - 9:08(5:13/m) 133/147bpm 117cal Add a comment 1.3mi, 12:37 Running - General Add a comment 4mi, 35:49 Running - General Split Summary === 1) 0.62m - 4:04(6:32/m) 133/146bpm 56cal 2) 0.04m - 2:05(57:17/m) 123/143bpm 26cal 3) 0.62m - 3:52(6:14/m) 144/168bpm 58cal 4) 0.05m - 2:02(38:14/m) 130/155bpm 26cal 5) 0.62m - 4:03(6:31/m) 153/169bpm 67cal 6) 0.03m - 2:01(1:02:59/m) 132/147bpm 26cal 7) 0.62m - 4:03(6:32/m) 150/169bpm 65cal 8) 0.04m - 2:01(57:29/m) 134/161bpm 25cal 9) 0.62m - 3:54(6:16/m) 150/166bpm 61cal 10) 0.05m - 2:01(44:09/m) 133/157bpm 23cal 11) 0.62m - 3:42(5:57/m) 151/169bpm 58cal 12) 0.07m - 2:01(27:48/m) 136/161bpm 24cal Add a comment 2mi, 18:00 Running - General Split Summary === 1) 0.62m - 5:47(9:19/m) 117/125bpm 68cal 2) 0.62m - 5:24(8:42/m) 123/131bpm 68cal 3) 0.62m - 5:37(9:03/m) 117/122bpm 61cal 4) 0.13m - 1:11(8:49/m) 117/120bpm 12cal Add a comment 5mi, 21:40 Cycling - General Split Summary === 1) 3.11m - 11:36(3:44/m) 126/159bpm 140cal 2) 1.88m - 10:03(5:20/m) 134/158bpm 126cal Add a comment
Wed 22nd Jul Jul 22	Thu 23rd Jul Jul 23	Fri 24th Jul Jul 24	Sat 25th Jul Jul 25	Sun 26th Jul Jul 26	Mon 27th Jul Jul 27	Tue 28th Jul Jul 28
7.4mi, 1:01:20 Running - General Split Summary === 1) 0.62m - 5:12(8:22/m) 118/133bpm 63cal 2) 0.62m - 5:02(8:06/m) 130/136bpm 70cal 3) 0.62m - 5:13(8:24/m) 128/138bpm 69cal 4) 0.62m - 5:16(8:28/m) 128/135bpm 69cal 5) 0.62m - 5:36(9:01/m) 130/143bpm 72cal 6) 0.62m - 5:18(8:31/m) 127/141bpm 63cal 7) 0.62m - 5:29(8:49/m) 131/149bpm 68cal 8) 0.62m - 5:16(8:29/m) 131/143bpm 66cal 9) 0.62m - 4:59(8:01/m) 129/137bpm 58cal 10) 0.62m - 5:07(8:14/m) 132/138bpm 64cal 11) 0.62m - 4:54(7:53/m) 129/137bpm 56cal 12) 0.54m - 3:59(7:23/m) 136/142bpm 53cal Add a comment	2mi, 16:01 Running - General Split Summary === 1) 0.62m - 5:05(8:11/m) 128/139bpm 69cal 2) 0.62m - 5:03(8:07/m) 135/142bpm 73cal 3) 0.62m - 4:50(7:47/m) 135/143bpm 69cal 4) 0.14m - 1:03(7:47/m) 132/136bpm 14cal Add a comment 3.6mi, 28:11 Running - General Split Summary === 1) 0.25m - 1:24(5:37/m) 123/152bpm 16cal 2) 0.04m - 1:02(27:37/m) 137/149bpm 15cal 3) 0.25m - 1:17(5:11/m) 138/155bpm 18cal 4) 0.05m - 1:01(19:26/m) 144/157bpm 15cal 5) 0.25m - 1:19(5:18/m) 143/159bpm 20cal 6) 0.05m - 1:01(20:10/m) 148/160bpm 16cal 7) 0.25m - 1:20(5:20/m) 143/156bpm 20cal 8) 0.05m - 1:01(18:44/m) 146/158bpm 15cal 9) 0.25m - 1:22(5:29/m) 148/165bpm 21cal 10) 0.04m - 1:01(27:34/m) 149/163bpm 16cal 11) 0.25m - 1:18(5:13/m) 146/164bpm 20cal 12) 0.05m - 1:01(19:02/m) 152/165bpm 16cal 13) 0.25m - 1:20(5:22/m) 151/167bpm 21cal 14) 0.04m - 1:00(23:00/m) 153/168bpm 16cal 15) 0.25m - 1:22(5:28/m) 149/164bpm 21cal 16) 0.05m - 1:01(19:56/m) 153/166bpm 16cal 17) 0.25m - 1:20(5:23/m) 149/164bpm 21cal 18) 0.05m - 1:01(18:40/m) 153/166bpm 16cal 19) 0.25m - 1:20(5:23/m) 150/167bpm 21cal 20) 0.04m - 1:00(22:49/m) 157/169bpm 17cal 21) 0.25m - 1:22(5:29/m) 152/168bpm 22cal 22) 0.04m - 1:00(25:21/m) 157/168bpm 17cal 23) 0.25m - 1:19(5:18/m) 151/168bpm 21cal 24) 0.05m - 1:00(21:30/m) 159/169bpm 17cal Add a comment 2mi, 16:43 Running - General Split Summary === 1) 0.62m - 5:38(9:04/m) 116/129bpm 65cal 2) 0.62m - 5:05(8:10/m) 125/134bpm 66cal 3) 0.62m - 4:50(7:47/m) 125/136bpm 61cal 4) 0.15m - 1:10(7:50/m) 123/126bpm 14cal Add a comment	3.4mi, 26:08 Running - General Split Summary === 1) 0.62m - 5:09(8:18/m) 120/131bpm 64cal 2) 0.62m - 4:57(7:57/m) 133/140bpm 71cal 3) 0.62m - 4:46(7:40/m) 133/139bpm 67cal 4) 0.62m - 4:42(7:34/m) 134/143bpm 66cal 5) 0.62m - 4:42(7:33/m) 129/134bpm 61cal 6) 0.25m - 1:52(7:33/m) 130/134bpm 24cal Add a comment	1mi, 8:26 Running - General Split Summary === 1) 0.62m - 5:11(8:21/m) 132/141bpm 72cal 2) 0.4m - 3:15(8:06/m) 133/139bpm 44cal Add a comment 3.1mi, 20:09 Running - General Split Summary === 1) 0.62m - 4:19(6:56/m) 142/155bpm 64cal 2) 0.62m - 4:06(6:36/m) 154/159bpm 67cal 3) 0.62m - 3:57(6:21/m) 151/157bpm 63cal 4) 0.62m - 4:17(6:54/m) 161/167bpm 75cal 5) 0.6m - 3:31(5:54/m) 169/179bpm 67cal Add a comment 1.3mi, 10:47 Running - General Split Summary === 1) 0.62m - 5:17(8:30/m) 115/124bpm 61cal 2) 0.62m - 5:04(8:08/m) 127/131bpm 68cal 3) 0.06m - 27(7:42/m) 120/122bpm 5cal Add a comment	10.2mi, 1:34:48 Running - General Split Summary === 1) 1m - 9:56(9:56/m) 109/119bpm 112cal 2) 1m - 8:55(8:55/m) 117/123bpm 105cal 3) 1m - 8:49(8:49/m) 120/129bpm 105cal 4) 1m - 9:21(9:21/m) 120/126bpm 104cal 5) 1m - 10:01(10:01/m) 117/126bpm 97cal 6) 1m - 9:04(9:04/m) 117/126bpm 85cal 7) 1m - 9:11(9:11/m) 115/127bpm 75cal 8) 1m - 8:49(8:49/m) 117/124bpm 75cal 9) 1m - 8:46(8:46/m) 118/123bpm 82cal 10) 1m - 9:57(9:57/m) 112/121bpm 75cal 11) 0.22m - 2:00(9:14/m) 117/120bpm 18cal Add a comment	5.6mi, 42:42 Running - General Split Summary === 1) 0.62m - 4:15(6:50/m) 116/126bpm 49cal 2) 0.62m - 5:03(8:08/m) 125/134bpm 64cal 3) 0.62m - 4:34(7:21/m) 123/136bpm 55cal 4) 0.62m - 4:31(7:16/m) 157/167bpm 75cal 5) 0.62m - 4:46(7:41/m) 140/161bpm 67cal 6) 0.62m - 4:44(7:38/m) 134/153bpm 62cal 7) 0.62m - 5:04(8:10/m) 148/163bpm 77cal 8) 0.62m - 4:53(7:51/m) 131/138bpm 59cal 9) 0.58m - 4:51(8:18/m) 134/144bpm 61cal Add a comment	1.3mi, 10:06 Running - General Split Summary === 1) 0.62m - 5:06(8:12/m) 138/145bpm 73cal 2) 0.62m - 4:44(7:38/m) 138/146bpm 68cal 3) 0.04m - 15(6:59/m) 136/138bpm 3cal Add a comment 3.8mi, 31:32 Running - General Split Summary === 1) 0.58m - 3:30(6:00/m) 151/173bpm 54cal 2) 0.05m - 1:41(33:29/m) 140/168bpm 24cal 3) 0.58m - 3:24(5:50/m) 155/168bpm 55cal 4) 0.05m - 1:47(34:20/m) 134/165bpm 22cal 5) 0.58m - 3:23(5:48/m) 156/171bpm 54cal 6) 0.05m - 1:51(34:59/m) 140/171bpm 25cal 7) 0.59m - 3:34(6:04/m) 157/172bpm 59cal 8) 0.05m - 1:45(32:14/m) 138/163bpm 22cal 9) 0.58m - 3:33(6:06/m) 155/172bpm 55cal 10) 0.06m - 1:44(27:18/m) 136/163bpm 20cal 11) 0.58m - 3:33(6:07/m) 156/173bpm 55cal 12) 0.07m - 1:46(26:18/m) 142/165bpm 24cal Add a comment 0.9mi, 6:40 Running - General Split Summary === 1) 0.62m - 4:38(7:28/m) 141/161bpm 67cal 2) 0.29m - 2:02(7:04/m) 157/164bpm 33cal Add a comment 0.2mi, 1:57 Running - General Split Summary === 1) 0.23m - 1:57(8:39/m) 113/128bpm 21cal Add a comment
Wed 29th Jul Jul 29	Thu 30th Jul Jul 30	Fri 31st Jul Jul 31	Sat 1st Aug Aug 1	Sun 2nd Aug Aug 2	Mon 3rd Aug Aug 3	Tue 4th Aug Aug 4
3mi, 24:46 Running - General Split Summary === 1) 0.62m - 4:37(7:25/m) 135/142bpm 64cal 2) 0.62m - 6:38(10:40/m) 122/142bpm 71cal 3) 0.62m - 4:48(7:43/m) 137/140bpm 68cal 4) 0.62m - 4:46(7:40/m) 138/144bpm 68cal 5) 0.51m - 3:58(7:43/m) 135/139bpm 54cal Add a comment 1mi, 5:36 Running - General Split Summary === 1) 1m - 5:34(5:34/m) 157/168bpm 92cal Add a comment 2.2mi, 17:19 Running - General Split Summary === 1) 0.62m - 5:16(8:29/m) 120/128bpm 64cal 2) 0.62m - 4:53(7:52/m) 127/132bpm 64cal 3) 0.62m - 4:53(7:52/m) 129/133bpm 65cal 4) 0.29m - 2:16(7:44/m) 133/138bpm 31cal Add a comment	1.6mi, 12:49 Running - General Split Summary === 1) 0.62m - 5:15(8:27/m) 138/144bpm 75cal 2) 0.62m - 4:56(7:57/m) 140/153bpm 71cal 3) 0.35m - 2:37(7:24/m) 140/155bpm 38cal Add a comment 3.1mi, 21:04 Running - General Split Summary === 1) 0.62m - 4:23(7:04/m) 136/150bpm 61cal 2) 0.62m - 3:53(6:15/m) 156/163bpm 63cal 3) 0.62m - 4:09(6:40/m) 155/162bpm 67cal 4) 0.62m - 4:22(7:01/m) 152/158bpm 69cal 5) 0.62m - 4:12(6:45/m) 157/165bpm 68cal 6) 0.01m - 6(7:15/m) 157/158bpm 1cal Add a comment 0.4mi, 4:26 Running - General Split Summary === 1) 0.02m - 8(7:12/m) 97/98bpm 2) 0.04m - 37(15:00/m) 105/112bpm 5cal 3) 0.02m - 8(6:42/m) 112/113bpm 1cal 4) 0.04m - 36(14:26/m) 119/124bpm 7cal 5) 0.02m - 7(7:36/m) 117/119bpm 1cal 6) 0.05m - 39(14:25/m) 119/124bpm 7cal 7) 0.02m - 8(8:25/m) 120/121bpm 1cal 8) 0.05m - 36(13:05/m) 122/126bpm 7cal 9) 0.02m - 8(6:53/m) 120/122bpm 1cal 10) 0.05m - 36(13:16/m) 122/127bpm 7cal 11) 0.01m - 8(8:51/m) 121/122bpm 1cal 12) 0.04m - 34(12:48/m) 124/129bpm 7cal Add a comment 1mi, 8:03 Running - General Split Summary === 1) 0.62m - 5:04(8:09/m) 146/161bpm 76cal 2) 0.39m - 2:59(7:39/m) 156/162bpm 49cal Add a comment	5mi, 39:05 Running - General Split Summary === 1) 0.62m - 4:59(8:01/m) 142/155bpm 72cal 2) 0.62m - 4:51(7:48/m) 142/153bpm 71cal 3) 0.62m - 4:53(7:52/m) 135/143bpm 67cal 4) 0.62m - 4:37(7:26/m) 133/143bpm 62cal 5) 0.62m - 4:53(7:52/m) 134/148bpm 63cal 6) 0.62m - 4:50(7:46/m) 139/148bpm 68cal 7) 0.62m - 4:50(7:47/m) 135/144bpm 64cal 8) 0.62m - 4:54(7:53/m) 144/148bpm 72cal 9) 0.04m - 17(6:54/m) 142/145bpm 4cal Add a comment 4.2mi, 32:56 Running - General Split Summary === 1) 0.62m - 5:16(8:29/m) 116/126bpm 60cal 2) 0.62m - 4:56(7:56/m) 130/135bpm 67cal 3) 0.62m - 4:49(7:45/m) 132/138bpm 66cal 4) 0.62m - 4:40(7:31/m) 136/140bpm 66cal 5) 0.62m - 4:43(7:36/m) 140/148bpm 68cal 6) 0.62m - 4:37(7:26/m) 141/149bpm 67cal 7) 0.51m - 3:54(7:43/m) 143/147bpm 57cal Add a comment	8.2mi, 1:07:15 Running - General Split Summary === 1) 0.62m - 5:01(8:05/m) 122/131bpm 62cal 2) 0.62m - 5:02(8:06/m) 135/154bpm 71cal 3) 0.62m - 5:04(8:09/m) 149/157bpm 78cal 4) 0.62m - 4:56(7:56/m) 147/157bpm 74cal 5) 0.62m - 5:38(9:04/m) 144/161bpm 83cal 6) 0.62m - 5:10(8:18/m) 141/151bpm 73cal 7) 0.62m - 5:24(8:41/m) 135/148bpm 68cal 8) 0.62m - 5:04(8:10/m) 136/145bpm 65cal 9) 0.62m - 5:34(8:58/m) 146/156bpm 81cal 10) 0.62m - 4:51(7:48/m) 144/157bpm 70cal 11) 0.62m - 4:59(8:01/m) 143/150bpm 71cal 12) 0.62m - 4:57(7:58/m) 145/155bpm 72cal 13) 0.62m - 4:35(7:23/m) 146/151bpm 67cal 14) 0.13m - 1:00(7:27/m) 149/151bpm 15cal Add a comment	14.4mi, 2:00:07 Running - General Split Summary === 1) 0.62m - 5:47(9:19/m) 107/117bpm 58cal 2) 0.62m - 5:41(9:09/m) 112/116bpm 59cal 3) 0.62m - 5:29(8:49/m) 115/120bpm 57cal 4) 0.62m - 5:22(8:38/m) 117/121bpm 56cal 5) 0.62m - 5:23(8:39/m) 115/124bpm 53cal 6) 0.62m - 5:23(8:39/m) 123/141bpm 61cal 7) 0.62m - 5:07(8:13/m) 120/123bpm 53cal 8) 0.62m - 5:08(8:16/m) 123/128bpm 55cal 9) 0.62m - 5:03(8:07/m) 124/129bpm 56cal 10) 0.62m - 5:12(8:22/m) 124/128bpm 56cal 11) 0.62m - 5:20(8:35/m) 124/129bpm 54cal 12) 0.62m - 5:32(8:54/m) 124/132bpm 55cal 13) 0.62m - 4:55(7:54/m) 128/132bpm 56cal 14) 0.62m - 4:52(7:50/m) 129/133bpm 56cal 15) 0.62m - 4:54(7:53/m) 131/135bpm 59cal 16) 0.62m - 4:41(7:32/m) 133/137bpm 59cal 17) 0.62m - 4:44(7:37/m) 136/140bpm 62cal 18) 0.62m - 5:06(8:12/m) 133/140bpm 61cal 19) 0.62m - 5:14(8:25/m) 129/133bpm 53cal 20) 0.62m - 5:12(8:21/m) 129/133bpm 52cal 21) 0.62m - 5:08(8:16/m) 129/134bpm 50cal 22) 0.62m - 5:24(8:41/m) 129/131bpm 48cal 23) 0.62m - 5:08(8:15/m) 132/136bpm 55cal 24) 0.06m - 25(7:32/m) 132/134bpm 4cal Add a comment	5.1mi, 40:51 Running - General Split Summary === 1) 0.62m - 5:17(8:31/m) 114/120bpm 58cal 2) 0.62m - 5:02(8:07/m) 125/132bpm 64cal 3) 0.62m - 4:56(7:56/m) 125/131bpm 61cal 4) 0.62m - 4:47(7:42/m) 125/132bpm 59cal 5) 0.62m - 4:53(7:51/m) 129/136bpm 62cal 6) 0.62m - 5:00(8:02/m) 125/133bpm 58cal 7) 0.62m - 4:56(7:57/m) 125/130bpm 56cal 8) 0.62m - 4:55(7:55/m) 123/130bpm 50cal 9) 0.14m - 1:04(7:45/m) 131/135bpm 13cal Add a comment	1.2mi, 10:03 Running - General Split Summary === 1) 0.62m - 5:23(8:40/m) 128/139bpm 73cal 2) 0.59m - 4:40(7:54/m) 128/136bpm 62cal Add a comment 0.7mi, 5:50 Running - General Split Summary === 1) 0.62m - 5:12(8:23/m) 129/137bpm 71cal 2) 0.08m - 38(8:13/m) 136/139bpm 9cal Add a comment 3.4mi, 23:54 Running - General Split Summary === 1) 0.25m - 1:31(6:04/m) 130/160bpm 19cal 2) 0.09m - 1:02(11:24/m) 147/162bpm 16cal 3) 0.25m - 1:29(5:59/m) 144/159bpm 23cal 4) 0.1m - 1:03(10:27/m) 149/162bpm 16cal 5) 0.25m - 1:27(5:48/m) 152/161bpm 23cal 6) 0.1m - 59(9:38/m) 158/163bpm 16cal 7) 0m - 1(25:40/m) 152/152bpm 8) 0.25m - 1:32(6:11/m) 156/165bpm 26cal 9) 0.09m - 54(9:37/m) 159/165bpm 15cal 10) 0.25m - 1:32(6:10/m) 156/162bpm 25cal 11) 0.1m - 52(8:28/m) 159/162bpm 14cal 12) 0.25m - 1:34(6:16/m) 157/163bpm 26cal 13) 0.1m - 52(8:16/m) 161/165bpm 14cal 14) 0.25m - 1:32(6:09/m) 157/160bpm 25cal 15) 0.11m - 54(8:31/m) 159/163bpm 15cal 16) 0.25m - 1:30(6:03/m) 155/158bpm 25cal 17) 0.11m - 56(8:12/m) 156/159bpm 15cal 18) 0.25m - 1:33(6:14/m) 155/157bpm 25cal 19) 0.12m - 54(7:34/m) 155/156bpm 14cal 20) 0.25m - 1:37(6:29/m) 155/156bpm 26cal 21) 0.03m - 11(7:17/m) 156/156bpm 3cal Add a comment 1.3mi, 10:07 Running - General Split Summary === 1) 0.62m - 5:13(8:23/m) 123/132bpm 67cal 2) 0.62m - 4:45(7:39/m) 133/148bpm 67cal 3) 0.02m - 9(7:04/m) 128/128bpm 1cal Add a comment 4.2mi, 35:49 Running - General Split Summary === 1) 0.62m - 5:28(8:48/m) 112/124bpm 60cal 2) 0.62m - 5:22(8:39/m) 124/132bpm 68cal 3) 0.62m - 5:18(8:31/m) 126/145bpm 66cal 4) 0.62m - 5:25(8:43/m) 133/152bpm 73cal 5) 0.62m - 4:58(7:59/m) 125/133bpm 58cal 6) 0.62m - 5:21(8:36/m) 125/138bpm 60cal 7) 0.51m - 3:57(7:49/m) 128/137bpm 48cal Add a comment
Wed 5th Aug Aug 5	Thu 6th Aug Aug 6	Fri 7th Aug Aug 7	Sat 8th Aug Aug 8	Sun 9th Aug Aug 9	Mon 10th Aug Aug 10	Tue 11th Aug Aug 11
4mi, 31:39 Running - General Split Summary === 1) 0.62m - 5:08(8:16/m) 121/133bpm 64cal 2) 0.62m - 4:59(8:01/m) 129/136bpm 68cal 3) 0.62m - 4:44(7:37/m) 128/136bpm 63cal 4) 0.62m - 4:52(7:50/m) 131/139bpm 66cal 5) 0.62m - 4:52(7:50/m) 128/135bpm 62cal 6) 0.62m - 4:48(7:43/m) 127/134bpm 58cal 7) 0.28m - 2:16(8:06/m) 132/137bpm 30cal Add a comment	2.1mi, 17:07 Running - General Split Summary === 1) 0.62m - 5:23(8:41/m) 127/137bpm 73cal 2) 0.62m - 5:02(8:06/m) 128/135bpm 68cal 3) 0.62m - 5:10(8:19/m) 131/139bpm 71cal 4) 0.19m - 1:31(7:59/m) 133/137bpm 21cal Add a comment 2.1mi, 17:05 Running - General Split Summary === 1) 0.62m - 5:17(8:30/m) 136/145bpm 77cal 2) 0.62m - 4:45(7:38/m) 139/146bpm 71cal 3) 0.62m - 4:51(7:48/m) 138/144bpm 71cal 4) 0.28m - 2:13(8:03/m) 136/141bpm 32cal Add a comment 1.8mi, 15:12 Running - General Split Summary === 1) 0.09m - 28(5:20/m) 78/93bpm 1cal 2) 0.04m - 30(11:37/m) 119/125bpm 5cal 3) 0.1m - 31(5:28/m) 130/146bpm 7cal 4) 0.03m - 27(15:50/m) 149/153bpm 7cal 5) 0.09m - 28(5:01/m) 138/146bpm 7cal 6) 0.04m - 29(10:42/m) 150/155bpm 7cal 7) 0.09m - 28(5:02/m) 151/156bpm 7cal 8) 0.04m - 25(11:13/m) 157/161bpm 7cal 9) 0.09m - 29(5:14/m) 153/158bpm 7cal 10) 0.01m - 25(31:07/m) 158/160bpm 6cal 11) 0.09m - 28(4:58/m) 148/152bpm 7cal 12) 0.02m - 26(20:48/m) 152/155bpm 7cal 13) 0.09m - 29(5:09/m) 151/159bpm 7cal 14) 0.02m - 26(25:51/m) 161/163bpm 7cal 15) 0.09m - 28(4:57/m) 156/162bpm 8cal 16) 0.02m - 27(24:45/m) 163/166bpm 8cal 17) 0.1m - 28(4:52/m) 156/162bpm 7cal 18) 0.01m - 35(50:16/m) 161/166bpm 10cal 19) 0.09m - 26(4:43/m) 151/159bpm 6cal 20) 0.02m - 25(16:56/m) 166/168bpm 7cal 21) 0.09m - 29(5:11/m) 159/165bpm 8cal 22) 0.01m - 27(32:42/m) 168/169bpm 8cal 23) 0.09m - 28(4:58/m) 160/166bpm 8cal 24) 0.01m - 26(30:11/m) 166/169bpm 8cal 25) 0.09m - 29(5:13/m) 163/168bpm 8cal 26) 0.01m - 25(34:43/m) 165/166bpm 7cal 27) 0.09m - 27(4:56/m) 158/164bpm 7cal 28) 0.02m - 27(26:45/m) 165/169bpm 8cal 29) 0.09m - 27(4:58/m) 158/163bpm 7cal 30) 0.02m - 27(27:39/m) 167/169bpm 8cal 31) 0.09m - 27(5:07/m) 161/168bpm 7cal 32) 0.02m - 55(42:50/m) 161/171bpm 16cal Add a comment 1.3mi, 10:03 Running - General Split Summary === 1) 0.62m - 5:05(8:11/m) 124/134bpm 66cal 2) 0.62m - 4:39(7:30/m) 136/141bpm 68cal 3) 0.04m - 19(7:25/m) 135/136bpm 4cal Add a comment	4.1mi, 33:02 Running - General Split Summary === 1) 0.62m - 5:16(8:29/m) 114/125bpm 60cal 2) 0.62m - 5:14(8:25/m) 122/130bpm 66cal 3) 0.62m - 4:55(7:54/m) 125/130bpm 63cal 4) 0.62m - 4:54(7:53/m) 130/137bpm 66cal 5) 0.62m - 4:54(7:54/m) 133/140bpm 68cal 6) 0.62m - 4:51(7:49/m) 129/140bpm 63cal 7) 0.39m - 2:58(7:39/m) 136/140bpm 42cal Add a comment	6.2mi, 49:34 Running - General Split Summary === 1) 0.62m - 5:23(8:40/m) 111/121bpm 58cal 2) 0.62m - 5:01(8:04/m) 118/129bpm 59cal 3) 0.62m - 5:02(8:06/m) 123/132bpm 63cal 4) 0.62m - 5:33(8:55/m) 147/155bpm 87cal 5) 0.62m - 4:55(7:55/m) 142/154bpm 74cal 6) 0.62m - 4:37(7:26/m) 134/139bpm 64cal 7) 0.62m - 4:34(7:21/m) 135/144bpm 63cal 8) 0.62m - 4:34(7:21/m) 137/146bpm 64cal 9) 0.62m - 4:58(7:59/m) 145/153bpm 76cal 10) 0.62m - 4:56(7:56/m) 146/153bpm 76cal 11) 0.01m - 3(6:22/m) 150/150bpm Add a comment	15.4mi, 2:00:01 Running - General Split Summary === 1) 0.62m - 5:44(9:14/m) 113/122bpm 64cal 2) 0.62m - 5:40(9:08/m) 136/162bpm 81cal 3) 0.62m - 5:08(8:16/m) 147/164bpm 80cal 4) 0.62m - 5:35(9:00/m) 126/147bpm 66cal 5) 0.62m - 4:54(7:53/m) 131/137bpm 64cal 6) 0.62m - 5:07(8:14/m) 131/137bpm 66cal 7) 0.62m - 4:40(7:30/m) 136/140bpm 65cal 8) 0.62m - 4:48(7:44/m) 136/140bpm 67cal 9) 0.62m - 4:51(7:48/m) 137/142bpm 67cal 10) 0.62m - 4:50(7:46/m) 138/144bpm 68cal 11) 0.62m - 4:40(7:31/m) 144/148bpm 70cal 12) 0.62m - 4:45(7:39/m) 147/150bpm 73cal 13) 0.62m - 4:33(7:19/m) 147/152bpm 70cal 14) 0.62m - 4:41(7:33/m) 148/153bpm 72cal 15) 0.62m - 4:33(7:20/m) 150/155bpm 72cal 16) 0.62m - 4:30(7:14/m) 153/159bpm 72cal 17) 0.62m - 4:24(7:04/m) 154/157bpm 71cal 18) 0.62m - 4:35(7:23/m) 156/159bpm 76cal 19) 0.62m - 4:51(7:49/m) 156/159bpm 80cal 20) 0.62m - 4:31(7:16/m) 157/161bpm 75cal 21) 0.62m - 4:44(7:37/m) 157/161bpm 78cal 22) 0.62m - 4:42(7:35/m) 157/160bpm 78cal 23) 0.62m - 4:53(7:51/m) 156/159bpm 80cal 24) 0.62m - 4:43(7:35/m) 158/160bpm 78cal 25) 0.45m - 3:38(8:03/m) 158/163bpm 61cal Add a comment	4.8mi, 39:43 Running - General Split Summary === 1) 0.62m - 5:31(8:52/m) 121/142bpm 68cal 2) 0.62m - 5:10(8:19/m) 138/151bpm 75cal 3) 0.62m - 5:06(8:13/m) 129/150bpm 63cal 4) 0.62m - 5:10(8:19/m) 117/124bpm 50cal 5) 0.62m - 5:20(8:34/m) 129/135bpm 68cal 6) 0.62m - 5:13(8:24/m) 129/137bpm 65cal 7) 0.62m - 5:03(8:08/m) 131/137bpm 65cal 8) 0.4m - 3:10(8:01/m) 132/138bpm 41cal Add a comment	-

Dist	Races	PB	WB	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	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	74.23															16:47 74.23
5km	28	18:41 6:01/mi	80.29						21:23 64.61		21:55 63.96	20:16 69.67	19:45 72.02	20:37 69.51	20:16 71.61	20:43 70.62	20:02 73.62	19:01 77.67	19:16 77.25	18:41 80.29
4.8mi	4	38:23 8:00/mi	60.49													38:23 60.49
5mi	24	34:01 6:48/mi	66.43				36:23 61.17	34:45 64.53	34:01 66.43		38:53 58.57
5.1mi	7	37:50 7:25/mi	61.87							41:44 55.66	37:50 61.87
5.2mi	10	34:51 6:42/mi	71.84						34:53 67.37							38:39 65.08	39:35 63.54	34:51 71.84
5.3mi	3	38:21 7:18/mi	61.87							38:21 61.87
5.3mi	5	36:55 6:58/mi	68.89								44:59 53.66				36:55 68.89
5.5mi	1	40:51 7:30/mi	60.30						40:51 60.30
5.5mi	9	33:14 6:03/mi	74.22					33:14 74.22	37:13 66.28		39:32 63.36
9km	2	37:09 6:39/mi	69.63									37:09 69.63	40:57 63.67
5.6mi	7	47:56 8:34/mi	53.34								47:56 53.34
5.9mi	1	43:06 7:18/mi	61.53						43:06 61.53
6mi	16	39:16 6:33/mi	74.29													39:16 74.29	47:05 62.45
10km	29	39:34 6:22/mi	74.96	47:06 57.75	45:01 60.75	44:12 62.26	42:17 65.09	42:11 66.21	40:24 69.13		45:38 62.67	39:34 72.86	40:22 72.00		43:21 69.69	46:16 65.82	43:50 70.03	40:35 74.66	40:46 74.96
7.7mi	1	53:54 7:00/mi	64.67						53:54 64.67
10mi	9	1:05:36 6:34/mi	75.89					1:26:48 52.29	1:12:12 63.32	1:09:42 66.11			1:05:36 71.97					1:07:11 73.30	1:06:31 74.67	1:06:36 75.89
13.1mi	7	1:25:42 6:33/mi	77.06				1:40:51 59.53		1:35:59 63.47		1:40:12 61.80	1:28:15 70.17	1:25:42 72.86							1:26:02 77.06	1:31:04 73.45
30km	5	2:30:33 8:05/mi	64.81						2:34:28 57.53		2:51:10 52.78	2:36:47 58.10						2:36:02 61.44		2:30:33 64.81
20mi	3	2:20:45 7:02/mi	70.19							2:25:29 65.53			2:20:45 69.43							2:27:50 70.19
26.2mi	4	3:27:15 7:55/mi	63.98						3:35:23 59.56	3:35:23 59.56		3:30:23 61.99	3:27:15 63.98

2020	Distance	Date	Result	WAVA
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	80.57%
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	77.79%
Great Lines parkrun, Medway	5km	21 Sep	19:20	77.59%
Kent veterans championships 5000m	5000mi	14 Sep	18:57	79.16%
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	80.29%
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	80.31%
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	77.25%
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	76.26%
Standard Chartered Great City Race	5km	24 Jul	19:01	77.67%
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	74.23%
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	67.39%
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	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	69.51%
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	72.02%
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%
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	68.49%
North Downs Run	30km	19 Jun	2:36:47	58.10%
Joyden's Wood 5K (Race 1 of 3)	5km	25 May	20:16	69.67%
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	62.72%
North Downs Run	30km	20 Jun	2:51:10	52.78%
Joydens Wood 5K (race 1 of 3)	5km	26 May	21:55	63.96%
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	64.61%
Medway Mile (Masters)	1mi	27 Jul	5:36	71.16%
Medway Mile (Seniors)	1mi	27 Jul	6:04	65.69%
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		0.00%
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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