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Alun M50

About

Race Times

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Mileage

Training

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Medway & Maidstone AC

Races
269
Miles
8994
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
23rd Nov 19	South of the Thames CCA 5 miles Team Race
30th Nov 19	Kent Vets XC Champs - M40 and M50
1st Dec 19	Kent Fitness League (XC) Oxleas Wood, Eltham
7th Dec 19	SEAA Masters Cross Country Championships - Men
14th Dec 19	Kent XC League - Race 3
4th Jan 20	Kent XC Champs - SM
5th Jan 20	Kent Fitness League (XC) Shorne Woods
12th Jan 20	Kent Fitness League (XC) Minnis Bay, Birchington
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)

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This user is a member of 1000 in 2011, 1500 miles in 2011, Dublin marathon 08, FetchPoint Game, Garmin Forerunners, GPS Users, 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
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	101	0	1377
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	0	0	0	0	9	0	20
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

Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30
2.1mi, 17:36 Running - General Split Summary === 1) 0.62m - 5:24(8:41/m) 130/145bpm 77cal 2) 0.62m - 5:18(8:32/m) 131/148bpm 75cal 3) 0.62m - 4:58(8:00/m) 125/147bpm 63cal 4) 0.24m - 1:56(8:04/m) 125/131bpm 25cal Add a comment 2.6mi, 20:02 Running - General Split Summary === 1) 0.62m - 4:58(7:59/m) 130/152bpm 69cal 2) 0.62m - 4:46(7:40/m) 136/147bpm 71cal 3) 0.62m - 4:44(7:37/m) 139/146bpm 71cal 4) 0.62m - 4:43(7:36/m) 139/144bpm 71cal 5) 0.12m - 51(7:23/m) 142/146bpm 13cal Add a comment 0.4mi, 5:19 Running - General Split Summary === 1) 0.02m - 10(7:07/m) 93/94bpm 2) 0.05m - 41(14:54/m) 101/109bpm 6cal 3) 0.03m - 10(6:28/m) 104/105bpm 1cal 4) 0.05m - 42(14:29/m) 108/114bpm 7cal 5) 0.03m - 10(6:22/m) 105/106bpm 1cal 6) 0.04m - 45(17:10/m) 108/122bpm 7cal 7) 0.03m - 10(6:06/m) 101/102bpm 1cal 8) 0.05m - 46(16:31/m) 107/120bpm 7cal 9) 0.03m - 10(5:38/m) 104/112bpm 1cal 10) 0.05m - 43(13:56/m) 114/119bpm 8cal 11) 0.03m - 10(6:19/m) 111/112bpm 1cal 12) 0.04m - 42(15:50/m) 131/148bpm 9cal Add a comment 1mi, 8:16 Running - General Split Summary === 1) 0.62m - 5:03(8:08/m) 122/131bpm 65cal 2) 0.42m - 3:13(7:43/m) 131/134bpm 46cal Add a comment	-	1.2mi, 11:35 Running - Warm Down Post Kent League warm down with everyone! Split Summary === 1) 0.62m - 5:42(9:10/m) 132/143bpm 81cal 2) 0.62m - 5:53(9:29/m) 130/147bpm 81cal Add a comment 6.1mi, 42:15 Running - Cross Country Kent League match #2, Somerhill school. That was brutal, long leg draining climbs, short and steep climbs stiff headwind in a number of places, very slippery on the turns and descents. Went out hard and was really hanging on in the final lap, as a result I lost a few places but very pleased with my result. Split Summary === 1) 0.62m - 4:20(6:58/m) 154/169bpm 73cal 2) 0.62m - 4:00(6:26/m) 166/173bpm 76cal 3) 0.62m - 4:03(6:30/m) 165/168bpm 75cal 4) 0.62m - 4:44(7:37/m) 169/174bpm 93cal 5) 0.62m - 4:17(6:53/m) 167/176bpm 82cal 6) 0.62m - 4:04(6:33/m) 165/174bpm 76cal 7) 0.62m - 4:25(7:07/m) 164/168bpm 81cal 8) 0.62m - 4:47(7:42/m) 169/173bpm 94cal 9) 0.62m - 4:24(7:04/m) 164/173bpm 81cal 10) 0.49m - 3:11(6:34/m) 166/170bpm 60cal Add a comment 1.5mi, 15:27 Running - Warm Up Pre Kent League warm up with Steve. Split Summary === 1) 0.62m - 6:31(10:30/m) 134/149bpm 94cal 2) 0.62m - 6:12(9:58/m) 133/151bpm 88cal 3) 0.27m - 2:44(9:57/m) 122/130bpm 33cal Add a comment	-	4.5mi, 35:27 Running - General Split Summary === 1) 0.62m - 5:03(8:08/m) 150/168bpm 82cal 2) 0.62m - 4:51(7:48/m) 161/168bpm 87cal 3) 0.62m - 4:57(7:58/m) 160/171bpm 88cal 4) 0.62m - 4:50(7:47/m) 158/166bpm 84cal 5) 0.62m - 5:07(8:13/m) 137/155bpm 67cal 6) 0.62m - 4:56(7:57/m) 128/139bpm 51cal 7) 0.62m - 4:22(7:02/m) 133/151bpm 54cal 8) 0.19m - 1:21(7:16/m) 145/160bpm 20cal Add a comment	-	5.7mi, 43:53 Running - Hill Work I missed training last night because of issues at work so did a session at lunch instead. 1 mile warm up, 8 x long hills (240m), 8 x short hills (90m) and 1 mile warm down. Split Summary === 1) 0.62m - 4:54(7:54/m) 132/165bpm 68cal 2) 0.47m - 3:30(7:30/m) 136/156bpm 51cal 3) 0.15m - 53(6:00/m) 139/152bpm 13cal 4) 0.15m - 1:18(8:32/m) 139/148bpm 19cal 5) 0.15m - 50(5:39/m) 145/158bpm 12cal 6) 0.16m - 1:22(8:44/m) 146/165bpm 21cal 7) 0.14m - 49(5:48/m) 140/148bpm 12cal 8) 0.15m - 1:25(9:07/m) 144/155bpm 21cal 9) 0.15m - 49(5:34/m) 142/147bpm 12cal 10) 0.16m - 1:25(8:45/m) 144/148bpm 21cal 11) 0.15m - 51(5:52/m) 151/167bpm 13cal 12) 0.17m - 1:30(9:08/m) 153/169bpm 25cal 13) 0.15m - 51(5:45/m) 148/166bpm 13cal 14) 0.16m - 1:31(9:28/m) 151/167bpm 24cal 15) 0.15m - 51(5:43/m) 153/167bpm 13cal 16) 0.16m - 1:32(9:46/m) 154/169bpm 25cal 17) 0.14m - 51(5:56/m) 152/169bpm 13cal 18) 0.15m - 1:30(10:04/m) 158/169bpm 26cal 19) 0.06m - 19(5:13/m) 147/151bpm 4cal 20) 0.08m - 41(8:51/m) 156/160bpm 11cal 21) 0.06m - 21(5:35/m) 156/158bpm 5cal 22) 0.07m - 41(9:33/m) 159/163bpm 11cal 23) 0.06m - 20(5:52/m) 158/166bpm 5cal 24) 0.07m - 43(9:40/m) 161/167bpm 12cal 25) 0.05m - 20(6:14/m) 158/160bpm 5cal 26) 0.07m - 43(9:36/m) 160/163bpm 12cal 27) 0.05m - 20(6:05/m) 155/159bpm 5cal 28) 0.08m - 41(9:12/m) 156/159bpm 11cal 29) 0.05m - 20(6:47/m) 157/158bpm 5cal 30) 0.08m - 43(9:11/m) 159/162bpm 12cal 31) 0.06m - 19(5:38/m) 158/161bpm 5cal 32) 0.08m - 44(9:23/m) 159/163bpm 12cal 33) 0.05m - 18(5:37/m) 160/161bpm 5cal 34) 0.08m - 44(9:29/m) 162/166bpm 12cal 35) 0.62m - 5:09(8:17/m) 146/162bpm 80cal 36) 0.47m - 3:45(7:58/m) 147/149bpm 58cal Add a comment
Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6
1.1mi, 8:52 Running - Warm Down Track warm down. Split Summary === 1) 0.62m - 4:57(7:59/m) 128/136bpm 68cal 2) 0.52m - 3:54(7:34/m) 137/141bpm 58cal Add a comment 5.2mi, 39:29 Running - Steady-State Wasn't sure that 200m reps were a good idea after yesterday's lunchtime hills so ran a sensibly paced loop around St. Mary's Island instead. Split Summary === 1) 0.62m - 4:48(7:43/m) 128/144bpm 65cal 2) 0.62m - 4:38(7:28/m) 136/148bpm 68cal 3) 0.62m - 5:09(8:17/m) 152/175bpm 86cal 4) 0.62m - 4:50(7:47/m) 146/157bpm 76cal 5) 0.62m - 4:41(7:32/m) 142/156bpm 71cal 6) 0.62m - 4:43(7:36/m) 141/145bpm 71cal 7) 0.62m - 5:00(8:03/m) 151/160bpm 81cal 8) 0.62m - 4:23(7:04/m) 149/159bpm 70cal 9) 0.18m - 1:16(7:03/m) 160/162bpm 22cal Add a comment 1mi, 7:45 Running - Warm Up Track warm up. Split Summary === 1) 0.62m - 4:45(7:39/m) 133/161bpm 66cal 2) 0.41m - 3:00(7:22/m) 143/161bpm 46cal Add a comment	-	-	1.8mi, 15:30 Running - Warm Down Post race warm down and jog back to the car. Split Summary === 1) 0.62m - 5:34(8:57/m) 148/156bpm 87cal 2) 0.62m - 5:18(8:31/m) 146/162bpm 82cal 3) 0.54m - 4:38(8:35/m) 138/144bpm 69cal Add a comment 6.3mi, 41:26 Running - Cross Country Kent Fitness League match #1, Knole Park. First race of the new season and a new course with extra hills for good measure, just avoided throwing up at the top of the steep climb, slowed right down for 20-30 seconds, regrouped and got back onto the small group in front, just enough for a little burn up into the finish. Split Summary === 1) 0.62m - 4:13(6:48/m) 144/166bpm 64cal 2) 0.62m - 3:40(5:54/m) 168/178bpm 70cal 3) 0.62m - 3:32(5:41/m) 162/168bpm 63cal 4) 0.62m - 4:17(6:53/m) 168/175bpm 82cal 5) 0.62m - 4:16(6:52/m) 166/173bpm 80cal 6) 0.62m - 4:55(7:55/m) 168/173bpm 95cal 7) 0.62m - 3:50(6:10/m) 162/167bpm 69cal 8) 0.62m - 4:00(6:27/m) 165/169bpm 74cal 9) 0.62m - 4:50(7:47/m) 165/169bpm 90cal 10) 0.62m - 3:35(5:46/m) 166/170bpm 67cal 11) 0.06m - 17(4:39/m) 166/167bpm 5cal Add a comment 0.9mi, 7:25 Running - Warm Up Pre race warm up. Split Summary === 1) 0.62m - 4:58(8:00/m) 127/149bpm 67cal 2) 0.27m - 2:27(9:01/m) 142/151bpm 37cal Add a comment	3.4mi, 28:26 Running - Easy Very easy run, calf muscles don't feel great! ⛰️🏃‍♂️⛰️🏃‍♂️⛰️🏃‍♂️😵😵😵 Split Summary === 1) 0.62m - 5:19(8:33/m) 119/128bpm 66cal 2) 0.62m - 5:18(8:32/m) 121/132bpm 65cal 3) 0.62m - 5:23(8:40/m) 125/132bpm 70cal 4) 0.62m - 5:09(8:17/m) 127/141bpm 67cal 5) 0.62m - 4:58(8:00/m) 122/136bpm 56cal 6) 0.28m - 2:18(8:10/m) 126/151bpm 28cal Add a comment	1.1mi, 9:25 Running - Warm Down Track warm down in the rain. Split Summary === 1) 0.62m - 5:43(9:12/m) 125/133bpm 77cal 2) 0.46m - 3:42(7:59/m) 132/136bpm 53cal Add a comment 3.1mi, 19:50 Running - Intervals 6 x 600m off 200m jogged recoveries, swimming in lactic towards the end but kept on pushing, calf muscles sore afterwards but not noticeable during the session. Split Summary === 1) 0.38m - 2:09(5:42/m) 147/168bpm 33cal 2) 0.14m - 1:14(8:43/m) 155/169bpm 21cal 3) 0.39m - 2:08(5:30/m) 158/172bpm 38cal 4) 0.12m - 1:05(9:01/m) 160/171bpm 19cal 5) 0.39m - 2:08(5:31/m) 165/175bpm 40cal 6) 0.12m - 1:07(9:06/m) 160/176bpm 20cal 7) 0.38m - 2:14(5:47/m) 163/171bpm 41cal 8) 0.13m - 1:06(8:49/m) 161/174bpm 20cal 9) 0.38m - 2:15(5:51/m) 159/173bpm 40cal 10) 0.12m - 1:03(8:26/m) 162/171bpm 19cal 11) 0.38m - 2:17(5:56/m) 164/175bpm 42cal 12) 0.13m - 1:04(8:14/m) 165/176bpm 20cal Add a comment 0.5mi, 6:42 Running - Strides 6 x strides. Split Summary === 1) 0.02m - 10(7:57/m) 96/100bpm 2) 0.05m - 45(14:53/m) 101/109bpm 7cal 3) 0.03m - 10(5:57/m) 104/106bpm 1cal 4) 0.05m - 41(14:41/m) 109/112bpm 6cal 5) 0.03m - 9(6:00/m) 111/111bpm 1cal 6) 0.05m - 39(14:07/m) 110/113bpm 6cal 7) 0.03m - 10(6:13/m) 108/108bpm 1cal 8) 0.05m - 44(13:55/m) 109/114bpm 7cal 9) 0.02m - 9(6:14/m) 108/109bpm 1cal 10) 0.05m - 42(14:24/m) 111/123bpm 7cal 11) 0.03m - 10(5:40/m) 110/111bpm 1cal 12) 0.06m - 2:14(39:12/m) 104/119bpm 19cal Add a comment 1mi, 7:57 Running - Warm Up Track warm up. Split Summary === 1) 0.62m - 4:52(7:49/m) 136/153bpm 70cal 2) 0.41m - 3:05(7:30/m) 141/153bpm 47cal Add a comment	5mi, 38:50 Running - Fartleks Easy out, faster in the middle (downhill and then flat), then pushed up the long climb from Strood to Brompton Farm Road and then home. Split Summary === 1) 0.62m - 5:10(8:19/m) 126/136bpm 70cal 2) 0.62m - 4:55(7:55/m) 139/154bpm 75cal 3) 0.62m - 4:40(7:31/m) 150/162bpm 76cal 4) 0.62m - 4:35(7:22/m) 164/173bpm 84cal 5) 0.62m - 4:36(7:25/m) 161/170bpm 82cal 6) 0.62m - 5:03(8:08/m) 147/171bpm 80cal 7) 0.62m - 5:09(8:17/m) 146/159bpm 80cal 8) 0.62m - 4:29(7:13/m) 149/164bpm 72cal 9) 0.03m - 12(6:43/m) 157/159bpm 3cal Add a comment
Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13
1.1mi, 9:02 Running - Intervals 4 x 150m with 250m jogged recoveries. Split Summary === 1) 0.62m - 4:56(7:56/m) 132/156bpm 70cal 2) 0.51m - 4:06(8:00/m) 149/160bpm 66cal Add a comment 1.1mi, 10:03 Running - Warm Down Track warm down. Split Summary === 1) 0.08m - 30(5:53/m) 93/109bpm 2cal 2) 0.17m - 2:03(11:55/m) 127/138bpm 28cal 3) 0.09m - 31(5:56/m) 119/134bpm 6cal 4) 0.17m - 2:06(12:20/m) 134/148bpm 31cal 5) 0.09m - 32(6:07/m) 117/129bpm 6cal 6) 0.19m - 1:56(10:28/m) 136/152bpm 28cal 7) 0.09m - 28(5:05/m) 133/144bpm 6cal 8) 0.22m - 1:57(8:43/m) 141/153bpm 29cal Add a comment 3mi, 20:01 Running - Steady-State 20 minutes steady, gradually wound up the pace. Split Summary === 1) 0.62m - 4:19(6:57/m) 140/157bpm 64cal 2) 0.62m - 4:13(6:47/m) 153/165bpm 70cal 3) 0.62m - 4:09(6:40/m) 156/164bpm 70cal 4) 0.62m - 4:08(6:38/m) 164/171bpm 76cal 5) 0.48m - 3:13(6:37/m) 162/166bpm 58cal Add a comment 0.5mi, 5:17 Running - Strides 6 x strides. Split Summary === 1) 0.03m - 10(6:48/m) 76/78bpm 2) 0.05m - 43(13:34/m) 95/106bpm 4cal 3) 0.03m - 10(5:42/m) 96/98bpm 1cal 4) 0.05m - 46(15:26/m) 107/110bpm 7cal 5) 0.02m - 10(6:59/m) 108/108bpm 1cal 6) 0.05m - 41(14:54/m) 112/119bpm 7cal 7) 0.03m - 9(5:50/m) 104/105bpm 1cal 8) 0.05m - 39(14:11/m) 114/123bpm 7cal 9) 0.02m - 10(6:42/m) 107/108bpm 1cal 10) 0.05m - 42(13:04/m) 116/127bpm 8cal 11) 0.03m - 10(5:58/m) 116/123bpm 1cal 12) 0.05m - 46(15:07/m) 116/123bpm 8cal Add a comment 1mi, 7:43 Running - Warm Up Track warm up. Split Summary === 1) 0.62m - 4:41(7:33/m) 125/134bpm 62cal 2) 0.41m - 3:02(7:21/m) 133/138bpm 44cal Add a comment	3.6mi, 27:51 Running - Steady-State Steady paced evening run, chilly breeze and light rain. Split Summary === 1) 0.62m - 5:07(8:13/m) 124/142bpm 68cal 2) 0.62m - 4:58(8:00/m) 134/148bpm 72cal 3) 0.62m - 4:39(7:28/m) 149/160bpm 75cal 4) 0.62m - 4:41(7:32/m) 155/167bpm 79cal 5) 0.62m - 4:40(7:31/m) 154/162bpm 78cal 6) 0.5m - 3:46(7:32/m) 159/167bpm 65cal Add a comment	1.4mi, 11:16 Running - Warm Down Post parkrun warm down, most of it with Bobby F. Split Summary === 1) 0.62m - 5:23(8:40/m) 124/133bpm 71cal 2) 0.62m - 4:42(7:34/m) 140/163bpm 71cal 3) 0.14m - 1:11(8:31/m) 138/160bpm 17cal Add a comment 3.1mi, 21:17 Running - parkrun Great Lines parkrun #309. Easy paced parkrun because of tomorrow's KFL cross country race, pushed a bit up the central path on both laps and into the finish. Split Summary === 1) 0.62m - 4:26(7:08/m) 139/156bpm 65cal 2) 0.62m - 4:16(6:52/m) 155/167bpm 72cal 3) 0.62m - 4:23(7:03/m) 154/167bpm 73cal 4) 0.62m - 4:16(6:51/m) 156/168bpm 72cal 5) 0.61m - 3:56(6:24/m) 149/163bpm 63cal Add a comment 1.3mi, 10:58 Running - Warm Up Pre parkrun warm up. Split Summary === 1) 0.62m - 5:26(8:45/m) 131/149bpm 76cal 2) 0.62m - 5:07(8:14/m) 136/151bpm 76cal 3) 0.05m - 25(7:57/m) 138/142bpm 6cal Add a comment	1mi, 9:01 Running - Warm Down Post KFL grass warm down, legs are shot! Split Summary === 1) 0.62m - 5:47(9:18/m) 125/148bpm 76cal 2) 0.35m - 3:15(9:22/m) 148/157bpm 51cal Add a comment 5.3mi, 34:30 Running - Cross Country Went out hard to avoid the inevitable congestion at the various pinch points, once I was up there I couldn't afford to ease up or I'd start dropping back through the field. Very pleased with 40th overall but lost two places in the final 200m burn up including one to my clubmate, I'm watching you Sean Rodwell!!! 👀 Split Summary === 1) 0.62m - 3:55(6:18/m) 150/170bpm 62cal 2) 0.62m - 3:59(6:24/m) 167/185bpm 75cal 3) 0.62m - 3:50(6:10/m) 169/178bpm 74cal 4) 0.62m - 3:57(6:21/m) 164/172bpm 73cal 5) 0.62m - 4:04(6:33/m) 162/172bpm 73cal 6) 0.62m - 4:03(6:30/m) 164/171bpm 74cal 7) 0.62m - 4:04(6:32/m) 164/171bpm 74cal 8) 0.62m - 4:20(6:59/m) 161/165bpm 77cal 9) 0.37m - 2:19(6:17/m) 161/168bpm 41cal Add a comment 1mi, 9:06 Running - Warm Up Pre KFL warm up on grass, feeling pretty good. Split Summary === 1) 0.62m - 5:32(8:54/m) 129/156bpm 76cal 2) 0.42m - 3:35(8:31/m) 138/156bpm 53cal Add a comment	-	1.1mi, 11:36 Running - Warm Down Track warm down with Bernie and Claire. Split Summary === 1) 0.62m - 6:35(10:36/m) 144/159bpm 97cal 2) 0.52m - 5:01(9:42/m) 151/163bpm 79cal Add a comment 3.2mi, 20:40 Running - Intervals 10 x 400m with 100m jogged recoveries, each interval was approximately 80-85 seconds. Split Summary === 1) 0.25m - 1:23(5:33/m) 131/158bpm 17cal 2) 0.08m - 47(9:47/m) 154/158bpm 12cal 3) 0.25m - 1:25(5:42/m) 155/168bpm 24cal 4) 0.07m - 38(8:40/m) 169/177bpm 12cal 5) 0.25m - 1:23(5:35/m) 170/184bpm 27cal 6) 0.07m - 38(8:53/m) 176/184bpm 12cal 7) 0.25m - 1:21(5:27/m) 177/185bpm 27cal 8) 0.07m - 42(9:24/m) 178/182bpm 13cal 9) 0.25m - 1:22(5:31/m) 181/185bpm 28cal 10) 0.07m - 41(9:13/m) 182/186bpm 13cal 11) 0.25m - 1:22(5:28/m) 175/183bpm 27cal 12) 0.08m - 42(9:10/m) 181/189bpm 13cal 13) 0.25m - 1:24(5:39/m) 181/193bpm 28cal 14) 0.07m - 40(9:40/m) 177/187bpm 13cal 15) 0.25m - 1:23(5:35/m) 180/189bpm 28cal 16) 0.07m - 39(9:17/m) 180/185bpm 12cal 17) 0.25m - 1:23(5:34/m) 180/184bpm 28cal 18) 0.08m - 42(9:15/m) 182/186bpm 13cal 19) 0.25m - 1:25(5:42/m) 176/187bpm 28cal 20) 0.07m - 40(9:06/m) 179/186bpm 13cal Add a comment 0.5mi, 6:07 Running - Strides 7 x strides. Split Summary === 1) 0.03m - 11(6:52/m) 109/111bpm 1cal 2) 0.05m - 49(17:32/m) 117/130bpm 9cal 3) 0.03m - 10(5:28/m) 110/111bpm 1cal 4) 0.05m - 44(14:13/m) 115/122bpm 8cal 5) 0.03m - 10(5:13/m) 111/113bpm 1cal 6) 0.05m - 46(15:28/m) 120/125bpm 9cal 7) 0.03m - 9(5:38/m) 118/120bpm 1cal 8) 0.05m - 39(12:57/m) 127/135bpm 8cal 9) 0.03m - 9(5:28/m) 134/138bpm 2cal 10) 0.05m - 44(15:58/m) 140/147bpm 11cal 11) 0.04m - 12(5:25/m) 127/129bpm 2cal 12) 0.04m - 31(12:34/m) 131/135bpm 7cal 13) 0.03m - 9(5:13/m) 135/143bpm 2cal 14) 0.04m - 41(15:53/m) 144/152bpm 10cal Add a comment 1.1mi, 8:00 Running - Warm Up Split Summary === 1) 0.62m - 4:33(7:19/m) 136/154bpm 66cal 2) 0.48m - 3:28(7:10/m) 159/178bpm 61cal Add a comment 4.7mi, 35:45 Running - Easy Mostly easy morning run as I missed my recovery run last night, legs feeling pretty good, especially my calf muscles and achilles. Split Summary === 1) 0.62m - 4:56(7:57/m) 117/126bpm 59cal 2) 0.62m - 4:41(7:32/m) 132/150bpm 67cal 3) 0.62m - 4:50(7:47/m) 140/160bpm 73cal 4) 0.62m - 5:02(8:06/m) 154/164bpm 84cal 5) 0.62m - 4:58(8:00/m) 157/163bpm 85cal 6) 0.62m - 4:44(7:37/m) 158/165bpm 81cal 7) 0.62m - 4:23(7:03/m) 167/181bpm 82cal 8) 0.32m - 2:11(6:54/m) 169/180bpm 42cal Add a comment	4.6mi, 33:32 Running - Tempo Easy first (nearly) mile, faster uphill mile, 1km recovery, faster downhill mile and a bit, easy (almost) mile to finish. Split Summary === 1) 0.62m - 4:56(7:57/m) 120/137bpm 61cal 2) 0.26m - 1:56(7:29/m) 142/159bpm 29cal 3) 0.62m - 4:04(6:33/m) 165/170bpm 76cal 4) 0.42m - 2:49(6:43/m) 158/175bpm 48cal 5) 0.62m - 5:08(8:16/m) 130/161bpm 64cal 6) 0.62m - 3:44(6:01/m) 148/168bpm 59cal 7) 0.47m - 2:49(5:59/m) 158/164bpm 48cal 8) 0.62m - 5:12(8:23/m) 138/159bpm 71cal 9) 0.34m - 2:52(8:25/m) 133/139bpm 36cal Add a comment
Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
1.2mi, 9:45 Running - Warm Down Track warm down. Split Summary === 1) 0.62m - 5:13(8:24/m) 154/171bpm 85cal 2) 0.57m - 4:32(7:55/m) 160/169bpm 79cal Add a comment 0.9mi, 8:17 Running - Track Session Second set of 4 x 150m with jogged back recoveries. Split Summary === 1) 0.09m - 28(5:25/m) 101/123bpm 3cal 2) 0.13m - 1:24(10:28/m) 137/146bpm 20cal 3) 0.09m - 28(5:35/m) 147/153bpm 7cal 4) 0.15m - 1:50(12:36/m) 148/161bpm 29cal 5) 0.09m - 29(5:21/m) 131/141bpm 6cal 6) 0.14m - 1:33(11:19/m) 143/148bpm 23cal 7) 0.09m - 25(4:46/m) 136/142bpm 6cal 8) 0.18m - 1:40(9:21/m) 143/156bpm 25cal Add a comment 0.9mi, 7:57 Running - Track Session 4 x 150m with jogged back recoveries. Split Summary === 1) 0.09m - 28(5:27/m) 77/100bpm 1cal 2) 0.14m - 1:38(11:40/m) 119/142bpm 20cal 3) 0.08m - 26(5:17/m) 110/113bpm 4cal 4) 0.14m - 1:30(11:02/m) 123/130bpm 18cal 5) 0m - 3(31:30/m) 123/123bpm 6) 0.02m - 11(9:33/m) 122/124bpm 2cal 7) 0.09m - 28(5:06/m) 122/130bpm 5cal 8) 0.13m - 1:24(10:54/m) 130/140bpm 18cal 9) 0.09m - 28(5:23/m) 121/129bpm 5cal 10) 0.13m - 1:21(10:25/m) 134/142bpm 19cal Add a comment 0.9mi, 6:03 Running - Steady-State 6 minutes steady run, chose to run on the grass as much as possible. Split Summary === 1) 0.62m - 4:08(6:39/m) 147/168bpm 65cal 2) 0.31m - 1:55(6:10/m) 167/174bpm 36cal Add a comment 1.1mi, 8:25 Running - Warm Up Track warm up. Split Summary === 1) 0.62m - 5:05(8:11/m) 117/124bpm 61cal 2) 0.43m - 3:20(7:50/m) 122/127bpm 42cal Add a comment	4.8mi, 37:34 Running - General Quick circuit before work. Split Summary === 1) 0.62m - 5:07(8:13/m) 118/131bpm 62cal 2) 0.62m - 4:53(7:51/m) 131/140bpm 69cal 3) 0.62m - 4:47(7:42/m) 135/155bpm 69cal 4) 0.62m - 5:02(8:05/m) 145/157bpm 78cal 5) 0.62m - 4:41(7:33/m) 156/172bpm 79cal 6) 0.62m - 4:50(7:46/m) 154/166bpm 81cal 7) 0.62m - 4:42(7:34/m) 156/167bpm 79cal 8) 0.47m - 3:33(7:31/m) 165/174bpm 66cal Add a comment	0.9mi, 6:50 Running - Warm Down Post parkrun warm down back to Langley Park school. Split Summary === 1) 0.62m - 4:44(7:37/m) 151/174bpm 77cal 2) 0.27m - 2:07(7:43/m) 165/172bpm 39cal Add a comment 3.1mi, 20:46 Running - parkrun Bethlem Royal Hospital parkrun #25. Come and do parkrun they said, it'll be fun they said. This was supposed to be a weekend off from cross country running but the recent rain had waterlogged parts of the course and turned it into a mud bath. Spikes would have been better! Went out as hard as was possible given the conditions under foot, happy to finish 2nd. Split Summary === 1) 0.62m - 4:08(6:40/m) 143/152bpm 62cal 2) 0.62m - 4:06(6:35/m) 154/157bpm 68cal 3) 0.62m - 4:20(6:59/m) 160/169bpm 75cal 4) 0.62m - 4:04(6:32/m) 164/172bpm 75cal 5) 0.62m - 4:05(6:34/m) 166/175bpm 75cal 6) 0.01m - 4(6:09/m) 172/173bpm 1cal Add a comment 0.9mi, 7:14 Running - Warm Up Warm up jog from Langley Park school to the parkrun. Split Summary === 1) 0.62m - 5:05(8:11/m) 130/138bpm 71cal 2) 0.26m - 2:09(8:19/m) 135/153bpm 31cal Add a comment	11.4mi, 1:33:25 Running - Trail Run Muddy trail run around Ranscombe Farm, glorious afternoon for it. Split Summary === 1) 0.62m - 5:19(8:33/m) 112/122bpm 60cal 2) 0.62m - 5:07(8:15/m) 126/134bpm 69cal 3) 0.62m - 4:55(7:54/m) 136/153bpm 72cal 4) 0.62m - 4:55(7:55/m) 134/140bpm 70cal 5) 0.62m - 5:46(9:17/m) 136/150bpm 81cal 6) 0.62m - 5:07(8:13/m) 134/152bpm 69cal 7) 0.62m - 5:13(8:23/m) 134/145bpm 68cal 8) 0.62m - 4:50(7:47/m) 133/144bpm 63cal 9) 0.62m - 5:08(8:16/m) 136/155bpm 67cal 10) 0.62m - 4:46(7:41/m) 127/135bpm 52cal 11) 0.62m - 5:44(9:13/m) 139/154bpm 81cal 12) 0.62m - 5:21(8:36/m) 139/150bpm 74cal 13) 0.62m - 4:41(7:32/m) 139/149bpm 63cal 14) 0.62m - 5:27(8:47/m) 143/149bpm 80cal 15) 0.62m - 5:11(8:21/m) 146/155bpm 79cal 16) 0.62m - 4:56(7:57/m) 142/153bpm 69cal 17) 0.62m - 4:54(7:53/m) 144/153bpm 72cal 18) 0.62m - 4:36(7:24/m) 141/144bpm 62cal 19) 0.19m - 1:29(7:50/m) 140/142bpm 19cal Add a comment	6.9mi, 54:17 Running - Easy First run in my shiny new 2nd pair of Nimbus 19 Lite-shows, chilly! Easy paced, just keeping the miles ticking over. Split Summary === 1) 0.62m - 5:15(8:27/m) 120/132bpm 65cal 2) 0.62m - 5:00(8:02/m) 143/170bpm 77cal 3) 0.62m - 4:54(7:52/m) 145/159bpm 75cal 4) 0.62m - 4:45(7:39/m) 160/167bpm 83cal 5) 0.62m - 4:48(7:43/m) 160/171bpm 83cal 6) 0.62m - 5:15(8:27/m) 152/162bpm 85cal 7) 0.62m - 4:46(7:39/m) 154/168bpm 79cal 8) 0.62m - 4:47(7:42/m) 156/168bpm 81cal 9) 0.62m - 5:03(8:08/m) 138/146bpm 65cal 10) 0.62m - 5:00(8:03/m) 139/145bpm 68cal 11) 0.62m - 4:39(7:30/m) 144/150bpm 69cal 12) 0.01m - 6(7:22/m) 149/150bpm 1cal Add a comment	2.5mi, 20:49 Running - Warm Down Extended warm down whilst waiting for the young man to finish his session. Split Summary === 1) 0.62m - 5:16(8:29/m) 147/164bpm 82cal 2) 0.62m - 5:09(8:17/m) 156/167bpm 87cal 3) 0.62m - 5:07(8:13/m) 157/165bpm 87cal 4) 0.62m - 5:14(8:25/m) 153/160bpm 86cal 5) 0m - 4(16:29/m) 153/153bpm 1cal Add a comment 2.6mi, 22:29 Running - Track Session 4 x 1000m with 2 minutes recoveries, recoveries were slightly longer to allow the others to get their full time. Split Summary === 1) 0.62m - 3:43(5:58/m) 149/175bpm 59cal 2) 0.04m - 2:36(1:06:53/m) 129/163bpm 34cal 3) 0.62m - 3:41(5:55/m) 154/175bpm 62cal 4) 0.03m - 2:49(1:37:29/m) 129/170bpm 33cal 5) 0.62m - 3:44(6:00/m) 152/168bpm 60cal 6) 0.05m - 2:12(45:09/m) 138/162bpm 30cal 7) 0.62m - 3:40(5:54/m) 158/174bpm 63cal 8) 0.02m - 5(4:35/m) 166/166bpm 1cal Add a comment 0.5mi, 5:13 Running - Strides 6 x strides. Split Summary === 1) 0.03m - 12(5:59/m) 114/119bpm 1cal 2) 0.07m - 56(12:32/m) 115/128bpm 10cal 3) 0.05m - 43(13:44/m) 110/119bpm 7cal 4) 0.02m - 11(7:29/m) 104/105bpm 1cal 5) 0.05m - 43(14:06/m) 116/126bpm 8cal 6) 0.02m - 10(6:59/m) 113/115bpm 1cal 7) 0.05m - 52(16:40/m) 114/119bpm 9cal 8) 0.02m - 10(7:35/m) 110/111bpm 1cal 9) 0.05m - 40(12:41/m) 118/127bpm 7cal 10) 0.02m - 10(6:46/m) 111/111bpm 1cal 11) 0.05m - 28(8:47/m) 118/126bpm 4cal Add a comment 1mi, 8:21 Running - Warm Up Track warm up. Split Summary === 1) 0.62m - 5:04(8:09/m) 116/124bpm 60cal 2) 0.41m - 3:17(8:02/m) 122/131bpm 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	3	38:23 8:00/mi	60.49													38:23 60.49
5mi	23	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	2	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	15	39:16 6:33/mi	74.29													39:16 74.29	47:05 62.45
10km	28	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

2019	Distance	Date	Result	WAVA
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, 1500m	1500mi	13 Jul	5:15	77.16%
Southern Athletics League division 1, 3000m	3000mi	13 Jul	11:02	77.86%
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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