| 2024 V45 Pontypridd (Roadents)/Welsh Masters |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:59.75 | | | | 1 | G | | | Gillingham | BMC Regional Races | 1 Sep 24 |
| 800 | 2:03.83 | | | | 3 | C | | | Newport | BMC Regional Races | 22 Jun 24 |
| 1500 | 4:07.40 | + | | | - | 11 | | | Tooting Bec | Stan Allen Miles | 4 Sep 24 |
| 1500 | 4:10.17 | | | | 2 | A | | | Exeter | BMC Regional Races | 28 May 24 |
| 1500 | 4:11.09 | | | | 3 | | | | Björlanda, SWE | World Masters Athletics Championships | 25 Aug 24 |
| 1500 | 4:19.26 | | | | 1 | h3 | | | Björlanda, SWE | World Masters Athletics Championships | 23 Aug 24 |
| Mile | 4:23.57 | | | | 1 | 11 | | | Tooting Bec | Stan Allen Miles | 4 Sep 24 |
| 1M | 4:29 | | | 4:30 | 5 | | | 2 | Bourton-on-the-Water | Bourton One Mile Challenge | 10 May 24 |
| 1M | 4:40 | | | | 2 | R13 | | 1 | Cardiff | Cardiff Bannister Anniversary Miles | 1 May 24 |
| 2M | 9:56 | | | | 1 | | | | Cardiff | Cardiff Summer Series 2 | 31 May 24 |
| parkrun | 16:29 | | | | 4 | | | 1 | Cardiff | Cardiff parkrun # 761 | 27 Jan 24 |
| parkrun | 16:55 | | | | 1 | | | 1 | Woodhouse Moor | Woodhouse Moor parkrun # 792 | 3 Feb 24 |
| parkrun | 16:58 | | | | 1 | | | 1 | Chippenham Playing Fields, Monmouth | Chippenham Playing Fields, Monmouth parkrun # 99 | 29 Jun 24 |
| parkrun | 17:04 | | | | 1 | | | 1 | Cosmeston Lakes | Cosmeston Lakes parkrun # 130 | 13 Jan 24 |
| parkrun | 17:19 | | | | 1 | | | 1 | Newport | Newport parkrun # 577 | 24 Feb 24 |
| parkrun | 17:24 | | | | 1 | | | 1 | Philips Park | Philips Park parkrun # 58 | 4 May 24 |
| parkrun | 17:34 | | | | 1 | | | 1 | Aberfields | Aberfields parkrun # 43 | 13 Jul 24 |
| parkrun | 17:43 | | | | 1 | | | 1 | Cosmeston Lakes | Cosmeston Lakes parkrun # 152 | 15 Jun 24 |
| parkrun | 17:54 | | | | 1 | | | 1 | Porthcawl | Porthcawl parkrun # 487 | 23 Mar 24 |
| parkrun | 23:30 | | | | 34 | | | | Skatås, SWE | Skatås parkrun # 255 | 24 Aug 24 |
| 10K | 34:50 | | | 34:51 | 16 | | | 2 | Caerphilly | Caerphilly 10K | 12 May 24 |
| 10K | 35:00 | | | 35:01 | 32 | | | | Porthcawl | Porthcawl 1M / 10K | 7 Jul 24 |
| 10ML | 60:48 | | | | 1 | L9 | | | Grosmont Castle - Castell-Y-Bwch | Rack Raid 100 | 2 Jun 24 |
| HM | 74:24 | c | | | 132 | | | 5 | Cambridge | Cambridge Half Marathon | 3 Mar 24 |
| 2023 V40 Pontypridd (Roadents)/Welsh Masters |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1M | 4:42 | | | | 3 | | | | Cardiff | Cardiff Summer Series Mile | 28 Apr 23 |
| 3ML | 16:09 | | | | 5 | L3 | | 1 | Penarth | Cosmeston Relays | 12 Jul 23 |
| 5K | 16:01 | | | 16:05 | 79 | | | 7 | Cardiff | Cardiff Race For Victory 5K | 30 Apr 23 |
| 5K | 16:21 | | | 16:21 | 2 | | | 1 | Weston-Super-Mare | Weston Masters 5K | 7 Oct 23 |
| parkrun | 16:19 | | | | 1 | | | 1 | Cardiff | Cardiff parkrun # 710 | 28 Jan 23 |
| parkrun | 16:53 | | | | 6 | | | 1 | Cardiff | Cardiff parkrun # 748 | 4 Nov 23 |
| parkrun | 17:01 | | | | 1 | | | 1 | Gnoll | Gnoll parkrun # 292 | 4 Feb 23 |
| parkrun | 17:14 | | | | 1 | | | 1 | Cosmeston Lakes | Cosmeston Lakes parkrun # 101 | 24 Jun 23 |
| parkrun | 17:17 | | | | 1 | | | 1 | Llanishen Park | Llanishen Park parkrun # 72 | 11 Nov 23 |
| parkrun | 17:25 | | | | 1 | | | 1 | Cosmeston Lakes | Cosmeston Lakes parkrun # 87 | 18 Mar 23 |
| parkrun | 17:33 | | | | 2 | | | 1 | Maesteg | Maesteg parkrun # 215 | 3 Jun 23 |
| 5M | 27:15 | | | | 6 | | | 1 | Cardiff | Old Father Time 5 | 31 Dec 23 |
| 5M | 27:39 | | | | 6 | | | 3 | Cardiff | Old Father Time 5 | 1 Jan 23 |
| 9.15KXC | 32:11 | | | | 35 | | | 1 | Pembrey Country Park | The John H Collins Gwent League | 14 Oct 23 |
| 10KNAD | 34:21 | | | 34:22 | 20 | | | 4 | Caerphilly | Caerphilly 10K (Inc Welsh Champs) | 14 May 23 |
| 10.35KXC | 34:33 | | | | 21 | | | 3 | Brecon | Welsh National Championships | 25 Feb 23 |
| 10M | 57:24 | | | 57:26 | 3 | | | 2 | Merthyr Tydfil | San Domenico 10 / 20 | 12 Mar 23 |
| HM | 75:46 | | | 75:48 | 107 | | | 3 | Cardiff | Cardiff Half Marathon | 1 Oct 23 |
| MarMT | 2:55:10 | | | 2:55:12 | 23 | | | 2 | Llanberis | Snowdonia Marathon Eryri | 28 Oct 23 |
| 2022 V40 Welsh Masters |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1M | 4:39 | | | | 1 | 7 | | 2 | Cardiff | Cardiff Bannister Anniversary Miles | 6 May 22 |
| 2M | 10:01 | | | | 1 | | | | Cardiff | Cardiff Summer Series 2 | 27 May 22 |
| 5K | 15:37 | | | | 2 | C | | 1 | Leicester | Podium 5K | 2 Jul 22 |
| parkrun | 16:16 | | | | 2 | | | 1 | Alexandra | Alexandra parkrun # 59 | 25 Jun 22 |
| parkrun | 16:17 | | | | 2 | | | 1 | Pontypridd | Pontypridd parkrun # 337 | 4 Jun 22 |
| parkrun | 16:21 | | | | 4 | | | 1 | Cardiff | Cardiff parkrun # 695 | 15 Oct 22 |
| parkrun | 16:27 | | | | 1 | | | 1 | Llanishen Park | Llanishen Park parkrun # 13 | 10 Sep 22 |
| parkrun | 16:29 | | | | 2 | | | 1 | Cardiff | Cardiff parkrun # 694 | 8 Oct 22 |
| parkrun | 16:32 | | | | 1 | | | 1 | Minehead | Minehead parkrun # 239 | 27 Aug 22 |
| parkrun | 16:33 | | | | 3 | | | 1 | Cardiff | Cardiff parkrun # 698 | 5 Nov 22 |
| parkrun | 16:34 | | | | 2 | | | 1 | Southall | Southall parkrun # 5 | 5 Feb 22 |
| parkrun | 16:52 | | | | 2 | | | 1 | Maesteg | Maesteg parkrun # 177 | 20 Aug 22 |
| parkrun | 16:59 | | | | 13 | | | | Cardiff | Cardiff parkrun # 703 | 17 Dec 22 |
| parkrun | 17:24 | | | | 1 | | | 1 | Gnoll | Gnoll parkrun # 244 | 26 Feb 22 |
| parkrun | 17:27 | | | | 1 | | | 1 | Clevedon Salthouse Fields | Clevedon Salthouse Fields parkrun # 46 | 8 Jan 22 |
| parkrun | 17:38 | | | | 1 | | | 1 | Porthcawl | Porthcawl parkrun # 409 | 17 Sep 22 |
| parkrun | 17:48 | | | | 1 | | | 1 | Basildon | Basildon parkrun # 340 | 15 Jan 22 |
| parkrun | 17:50 | | | | 4 | | | 1 | Princes | Princes parkrun # 532 | 26 Nov 22 |
| 5.4KL | 18:27 | | | | 6 | L3 | | 1 | Llanelli | Welsh Road Relay Championships | 24 Sep 22 |
| 9.53KXC | 35:39 | | | | 26 | R10 | | 8 | Monmouth | Welsh Inter-Regional Championships | 19 Nov 22 |
| 10K | 33:47 | | | 33:47 | 25 | | | 5 | Swansea | Admiral Swansea Bay 10K | 18 Sep 22 |
| 10K | 34:06 | | | 34:06 | 15 | | | 2 | Caerphilly | Caerphilly 10K | 15 May 22 |
| 10K | 34:39 | | | 34:40 | 36 | | | 2 | Cardiff | Brecon Carreg Cardiff Bay 10K | 22 May 22 |
| HM | 75:19 | | | 75:19 | 2 | | | 1 | Llanelli | Llanelli Half Marathon | 25 Sep 22 |
| MarMT | 2:58:06 | | | 2:58:07 | 13 | | | 3 | Llanberis | Snowdonia Marathon Eryri | 29 Oct 22 |
| 2021 V40 Cardiff/Welsh Masters |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| Mile | 4:23.91 | | | | 8 | B | | | Linford Christie Stadium | BMC Festival of Miles inc. Thames Valley Harriers Open Meeting | 22 Aug 21 |
| Mile | 4:25.06 | | | | 3 | 13 | | | Chelmsford | MilesofMiles | 6 Aug 21 |
| 5K | 15:48 | c | | | 28 | | | 1 | Bath | The On Bristol Track Club Elite 5K | 22 May 21 |
| parkrun | 16:10 | | | | 1 | | | 1 | Pontypridd | Pontypridd parkrun # 312 | 13 Nov 21 |
| parkrun | 16:11 | | | | 3 | | | 1 | Cardiff | Cardiff parkrun # 649 | 9 Oct 21 |
| parkrun | 16:18 | | | | 1 | | | 1 | Pontypridd | Pontypridd parkrun # 304 | 18 Sep 21 |
| parkrun | 16:36 | | | | 1 | | | 1 | Cosmeston Lakes | Cosmeston Lakes parkrun # 22 | 16 Oct 21 |
| parkrun | 16:59 | | | | 1 | | | 1 | Basildon | Basildon parkrun # 318 | 7 Aug 21 |
| 2020 V40 Cardiff/Welsh Masters |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| parkrun | 16:58 | | | | 1 | | | 1 | Tremorfa | Tremorfa parkrun # 13 | 25 Jan 20 |
| parkrun | 17:02 | | | | 1 | | | 1 | Cosmeston Lakes | Cosmeston Lakes parkrun # 13 | 14 Mar 20 |
| parkrun | 17:28 | | | | 1 | | | 1 | Cosmeston Lakes | Cosmeston Lakes parkrun # 7 | 18 Jan 20 |
| 4MMT | 21:00 | | | | 2 | | | 1 | Kenfig | Prince of Wales New Years Day 4 | 1 Jan 20 |
| 8.6KXC | 30:39 | | | | 17 | | | 2 | Chepstow | Start Fitness Gwent League | 8 Feb 20 |
| 10.35KXC | 35:30 | | | | 19 | | | 1 | Llanelli | Welsh National Championships | 22 Feb 20 |
| 2019 V40 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 2:01.74 | | | | 7 | 1 | | | Newport | MDAL Middle Distance Open | 14 Aug 19 |
| 1500 | 4:02.44 | | | | 8 | F | | | Stretford | BMC Grand Prix | 10 Aug 19 |
| 1500 | 4:07.33 | i | | | 1 | | | | Torun, POL | WMA - World Masters Championships | 30 Mar 19 |
| 1500 | 4:10.53 | | | | 3 | | | | Cardiff | Cardiff Night of Endurance | 14 Sep 19 |
| 1500 | 4:11.50 | i | | | 1 | h3 | | | Torun, POL | WMA - World Masters Championships | 29 Mar 19 |
| Mile | 4:25.45 | i | | | 1 | | | | Cardiff | Welsh Athletics International | 3 Mar 19 |
| 1M | 4:28 | | | | 1 | | | | Butetown | Butetown Mile | 25 Aug 19 |
| 1M | 4:33 | | | | 3 | | | | Tredegar | Steve Jones 1 Mile Series | 21 Jun 19 |
| 3K | 8:50 | | | | 4 | | | | Armagh | Armagh International Road Races | 14 Feb 19 |
| 5K | 15:18 | | | 15:18 | 1 | M40 | | | Carlsbad CA, USA | Carlsbad 5000 | 6 Apr 19 |
| parkrun | 16:21 | | | | 5 | | | 1 | Cardiff | Cardiff parkrun # 588 | 16 Mar 19 |
| parkrun | 16:23 | | | | 1 | | | 1 | Pontypridd | Pontypridd parkrun # 286 | 16 Nov 19 |
| parkrun | 16:36 | | | | 1 | | | 1 | Pontypridd | Pontypridd parkrun # 268 | 29 Jun 19 |
| parkrun | 16:54 | | | | 1 | | | 1 | Pontypridd | Pontypridd parkrun # 275 | 31 Aug 19 |
| parkrun | 16:54 | | | | 4 | | | 1 | Princes | Princes parkrun # 448 | 23 Nov 19 |
| 5.4KL | 18:39 | | | | 3 | L1 | | | Llanelli | Welsh Relay Championships | 15 Sep 19 |
| 5.848KL | 18:44 | | | | 20 | L6 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 6 Oct 19 |
| 4M | 21:24 | | | | 2 | | | 1 | Cardiff | Cardiff Summer Series 4 | 5 Jul 19 |
| 4.2MMT | 30:50 | | | | 1 | | | 1 | Monmouth | Kymin Winter 4 | 5 Jan 19 |
| 9.3KXC | 33:30 | | | | 25 | | | 2 | Blaise Castle | Start Fitness Gwent League | 7 Dec 19 |
| 9.6KXC | 36:12 | | | | 12 | | | 1 | Pontypool | Start Fitness Gwent League | 9 Feb 19 |
| 9.9KXC | 31:43 | | | | 19 | | | 47 | Pembrey Park | Start Fitness Gwent League | 9 Nov 19 |
| 10.35KXC | 35:54 | | | | 14 | | | 1 | Llanelli | Welsh National Championships | 23 Feb 19 |
| Mar | 2:59:19 | | | 2:59:20 | 22 | | | 7 | Llanberis | Snowdonia Marathon Eryri | 26 Oct 19 |
| 2018 V35 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:58.64 | | | | 5 | 1 | | | Newport | Welsh Athletics Endurance Open | 1 Aug 18 |
| 1500 | 4:01.13 | | | | 3 | A | | | Exeter | BMC Regional Races | 31 Jul 18 |
| 1500 | 4:05.19 | | | | 7 | A | | | Bedford | British Athletics League Division Premiership | 7 Jul 18 |
| 1500 | 4:06.7 | | | | 1 | | | | Newport | Welsh Athletics League | 11 Aug 18 |
| Mile | 4:24.71 | | | | 4 | 7 | | | Cardiff Met | Met Miles Open | 27 Jun 18 |
| 5000 | 15:46.71 | | | | 6 | B | | | Hendon | British Athletics League Division Premiership | 4 Aug 18 |
| 1M | 4:23 | | | 4:23 | 2 | | | 1 | Bourton-on-the-Water | Bourton One Mile Challenge | 21 Jul 18 |
| 1M | 4:29 | | | | 1 | | | 1 | Cardiff | Cardiff Summer Series Mile | 27 Apr 18 |
| 1M | 4:29 | | | | 4 | | | | Parc Bryn Bach | Steve Jones 1 Mile series | 22 Jun 18 |
| 3M | 15:50 | | | 15:51 | 1 | | | 1 | Cardiff | Cardiff Summer Series 3 | 15 Jun 18 |
| parkrun | 16:13 | | | | 4 | | | 1 | Cardiff | Cardiff parkrun # 550 | 30 Jun 18 |
| parkrun | 16:18 | | | | 1 | | | 1 | Pontypridd | Pontypridd parkrun # 230 | 15 Sep 18 |
| parkrun | 16:39 | | | | 1 | | | 1 | Princes | Princes parkrun # 397 | 24 Nov 18 |
| parkrun | 16:52 | | | | 2 | | | | Tampere, FIN | Tampere parkrun # 39 | 14 Jul 18 |
| parkrun | 17:19 | | | | 2 | | | 1 | Minehead | Minehead parkrun # 95 | 9 Jun 18 |
| 5.4KL | 18:18 | | | | 2 | L1 | | | Llanelli | Welsh Relay Championships | 22 Sep 18 |
| 5.88KL | 19:01 | | | | 29 | L5 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 6 Oct 18 |
| 4M | 21:01 | | | | 4 | | | 2 | Redwick | Rose Inn 4 Series | 12 Jun 18 |
| 4M | 22:23 | | | | 3 | | | 2 | Burnham-on-Sea | Burnham on Sea Christmas Jingle 4 | 23 Dec 18 |
| 8KXC | 26:41 | | | | 17 | | | 5 | Swansea | British & Irish Masters' International | 17 Nov 18 |
| 5M | 26:34 | | | | 3 | | | 2 | Cardiff | Old Father Time Vets 5 | 30 Dec 18 |
| 2017 V35 Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:56.40 | i | | | 1 | | | | Lee Valley | England Masters Inter Area Match | 26 Feb 17 |
| 800 | 1:57.48 | | | | 1 | 3 | | | Swansea | Welsh Athletics League | 29 Jul 17 |
| 800 | 1:59.20 | | | | 9 | 1 | | | Newport | Welsh Athletics Endurance Open | 5 Jul 17 |
| 1500 | 3:59.37 | | | | 5 | 18 | | | Watford | Watford Open Graded Meeting | 28 Jun 17 |
| 1500 | 4:00.00 | | | | 11 | D | | | Sportcity | BMC Grand Prix | 27 May 17 |
| 1500 | 4:00.4 | i | | | 1 | | | | Lee Valley | England Masters Inter Area Match | 26 Feb 17 |
| 3000 | 8:40.05 | i | | | 7 | B | | | Sheffield | BMC Sheffield Open | 8 Jan 17 |
| 3000 | 8:50.39 | | | | 4 | B | | | Bedford | British Athletics League Division 1 | 15 Jul 17 |
| 3000 | 8:57.52 | i | | | 1 | | | | Lee Valley | England Masters Inter Area Match | 26 Feb 17 |
| 1M | 4:31 | | | | 1 | | | 1 | Cardiff | Cardiff Half Marathon Festival of Running Miles (inc Welsh & British Masters Championships) | 30 Sep 17 |
| 1M | 4:34 | | | | 6 | | | | Cardiff | Cardiff Half Marathon Festival of Running Miles (inc Welsh & British Masters Championships) | 30 Sep 17 |
| 1M | 8:24 | | | | 1 | | | | Mynyddislwyn | Mynyddislwyn Murder Mile | 4 Aug 17 |
| 4KXCL | 11:26 | | | | 4 | L1 | | | Monmouth | Welsh Relay Championships | 4 Nov 17 |
| 5K | 16:01 | | | | 7 | | | | Cardiff | SSAFA 5K | 24 May 17 |
| 5KNAD | 16:57 | | | 16:58 | 2 | | | | Halesowen | Black Country Run 5K | 2 Jul 17 |
| 5KL | 16:21 | | | | 4 | L4 | | | Llanelli | Welsh Relay Championships | 16 Sep 17 |
| parkrun | 15:54 | | | | 1 | | | 1 | Grangemoor | Grangemoor parkrun # 64 | 28 Jan 17 |
| parkrun | 16:00 | | | | 1 | | | 1 | Penallta | Penallta parkrun # 81 | 21 Jan 17 |
| parkrun | 16:09 | | | | 2 | | | | Cardiff | Cardiff parkrun # 503 | 5 Aug 17 |
| parkrun | 16:13 | | | | 1 | | | 1 | Southwark | Southwark parkrun # 214 | 18 Nov 17 |
| parkrun | 16:15 | | | | 1 | | | 1 | Porthcawl | Porthcawl parkrun # 244 | 9 Dec 17 |
| parkrun | 16:35 | | | | 1 | | | 1 | Penallta | Penallta parkrun # 80 | 14 Jan 17 |
| 5.88KL | 19:04 | | | | 34 | L3 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 7 Oct 17 |
| 4M | 21:01 | | | | 4 | | | 1 | Redwick | Rose Inn 4 Series | 13 Jun 17 |
| 5M | 26:00 | | | | 1 | | | 1 | Cardiff | Old Father Time Vets 5 | 1 Jan 17 |
| 5M | 26:28 | | | | 1 | | | 1 | Cardiff | Old Father Time Vets 5 | 31 Dec 17 |
| 9.4KXC | 34:30 | | | | 11 | | | 3 | Brecon | Start Fitness Gwent League | 11 Nov 17 |
| 9.9KXC | 32:08 | | | | 12 | | | 2 | Pembrey Park | Start Fitness Gwent League | 3 Dec 17 |
| 10K | 33:02 | | | 33:03 | 15 | | | 4 | Cardiff | Cardiff Bay 10K | 2 Apr 17 |
| 10K | 33:15 | | | | 3 | | | 2 | Exeter | Exeter Fast Friday 10K | 14 Apr 17 |
| 10KMT | 37:29 | | | 37:30 | 1 | | | 1 | Cardiff | Cottrell Park Summer 10K | 13 Aug 17 |
| 11MMT | 76:03 | | | | 1 | | | | Pontypool | Ponty Plod 11 | 15 Oct 17 |
| 2016 V35 Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:57.43 | | | | 2 | A | | | Exeter | BMC Regional Races | 30 Aug 16 |
| 800 | 1:59.40 | | | | 2 | | | | Brecon | Welsh Inter Regional Championships | 27 Aug 16 |
| 1500 | 3:53.90 | | | | 7 | B | | | Stretford | BMC Gold Standard Races | 7 Jun 16 |
| 1500 | 3:54.44 | | | | 11 | D | | | Solihull | BMC Grand Prix | 9 Jul 16 |
| 1500 | 3:55.75 | | | | 2 | A | | | Nottingham | British Athletics League Division 2 | 6 Aug 16 |
| 1500 | 3:59.72 | | | | 7 | F | | | Sports City | BMC Grand Prix | 14 May 16 |
| 1500 | 4:00.93 | i | | | 3 | | | | Cardiff | Welsh Athletics Senior Championships | 31 Jan 16 |
| 1500 | 4:03.15 | i | | | 4 | 1 | | | Lee Valley | Lee Valley Middle Distance Open | 17 Feb 16 |
| 1500 | 4:07.74 | | | | 1 | | | | Brecon | Welsh Inter Regional Championships | 27 Aug 16 |
| 3000 | 8:39.95 | i | | | 3 | | | | Cardiff | Welsh Athletics International | 7 Feb 16 |
| 3000 | 8:53.34 | | | | 6 | A | | | Cardiff | British Athletics League Division 2 | 7 May 16 |
| 1M | 4:19 | | | | 1 | | | | Shapwick | Charles Bennett Olympic Mile | 13 Aug 16 |
| 1M | 4:23 | | | | 3 | | | 3 | Cardiff | Cardiff Half Marathon Festival of Running Miles (inc Welsh & British Masters Championships) | 1 Oct 16 |
| 1M | 4:31 | | | | 1 | | | 1 | Cardiff | Cardiff Half Marathon Festival of Running Miles (inc Welsh & British Masters Championships) | 1 Oct 16 |
| 4KXCL | 11:05 | | | | 2 | L4 | | | Monmouth | Welsh Relay Championships | 23 Oct 16 |
| 3M | 14:52 | | | | 4 | | | | Cardiff | Cardiff Summer Series 3 | 10 Jun 16 |
| 5K | 15:25 | | | | 3 | | | | Cardiff | SSAFA 5K | 22 Jun 16 |
| 5K | 19:30 | | | 19:42 | 31 | | | 3 | Newcastle | Great North 5K | 10 Sep 16 |
| 5.4KL | 17:57 | | | | 3 | L4 | | | Bargoed | Welsh Road Relay Championships | 10 Apr 16 |
| 5.88KL | 18:27 | | | | 22 | L3 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 8 Oct 16 |
| 5MNAD | 26:44 | | | | 1 | | | | Ogmore Vale | Cwm Ogwr 5 | 15 May 16 |
| 9.44KXC | 31:41 | | | | 14 | | | 2 | Builth Wells | Welsh Inter-Regional Championships | 10 Dec 16 |
| 10KXC | 33:44 | | | | 18 | | | 6 | Bristol | Start Fitness Gwent League | 3 Dec 16 |
| 10.15KXC | 37:02 | | | | 41 | | | 6 | Bridgend | Start Fitness Gwent League | 16 Oct 16 |
| HM | 73:42 | | | 73:45 | 64 | | | | Cardiff | IAAF World Half Marathon Championships - Cardiff Half Marathon | 26 Mar 16 |
| 2015 V35 Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1M | 4:14 | | | 4:15 | 13 | SM | | | London | Bupa Westminster Mile | 24 May 15 |
| 1M | 4:36 | | | | 1 | | | 1 | Cardiff | Lloyds Bank Festival of Running Mile (Inc Welsh and British Masters Championships) | 3 Oct 15 |
| 2M | 9:39 | | | | 2 | | | | Cardiff | Cardiff Summer Series 2 | 19 Jun 15 |
| 4KXCL | 14:10 | | | | 7 | L2 | | | Bridgend | Welsh Relay Championship | 22 Nov 15 |
| 5K | 15:36 | | | | 6 | | | 1 | Tredegar | Welsh 5K Championships | 1 Aug 15 |
| parkrun | 16:12 | | | | 2 | | | 1 | Cardiff | Cardiff parkrun # 408 | 7 Nov 15 |
| 7MNAD | 39:20 | | | | 1 | | | | Bampton | Bampton to Tiverton 7 | 6 Apr 15 |
| 2014 V35 Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:53.17 | | | | 10 | A | | | Dublin (S), IRL | Morton Games | 11 Jul 14 |
| 800 | 1:53.56 | i | | | 1 | | | | Budapest, HUN | WMA - World Masters Championships | 28 Mar 14 |
| 800 | 1:54.37 | | | | 2 | B | | | Sportcity | British Athletics League Premiership | 9 Aug 14 |
| 800 | 1:57.53 | i | | | 4 | 1 | | | Sheffield | RAF Invitation | 12 Feb 14 |
| 800 | 2:00.81 | i | | | 1 | s1 | | | Budapest, HUN | WMA - World Masters Championships | 26 Mar 14 |
| 1500 | 3:47.12 | | | | 10 | | | | Belfast | Belfast International | 2 Jul 14 |
| 1500 | 3:49.89 | | | | 10 | B | | | Watford | BMC Grand Prix | 17 May 14 |
| 1500 | 3:50.33 | | | | 7 | B | | | Solihull | BMC Grand Prix | 16 Aug 14 |
| 1500 | 3:51.40 | | | | 7 | h2 | | | Birmingham | British Championships (Inc European Trials) | 28 Jun 14 |
| 1500 | 3:53.32 | | | | 3 | | | | Bedford | BUCS Championships | 5 May 14 |
| 1500 | 3:54.38 | i | | | 1 | | | | Budapest, HUN | WMA - World Masters Championships | 30 Mar 14 |
| 1500 | 3:55.20 | | | | 4 | s2 | | | Bedford | BUCS Championships | 4 May 14 |
| 1500 | 3:55.45 | i | | | 1 | | | | Sheffield | BUCS Indoor Championships | 23 Feb 14 |
| 1500 | 3:59.40 | i | | | 1 | h2 | | | Budapest, HUN | WMA - World Masters Championships | 29 Mar 14 |
| 1500 | 3:59.89 | i | | | 2 | s1 | | | Sheffield | BUCS Indoor Championships | 22 Feb 14 |
| 1500 | 4:00.09 | | | | 1 | h5 | | | Bedford | BUCS Championships | 3 May 14 |
| 1500 | 4:07.70 | i | | | 1 | A | | | Lee Valley | Inter Varsity Match | 5 Feb 14 |
| 1500 | 4:08.8 | i | | | 1 | h4 | | | Sheffield | BUCS Indoor Championships | 22 Feb 14 |
| 3000 | 8:20.84 | i | | | 1 | | | | Budapest, HUN | WMA - World Masters Championships | 27 Mar 14 |
| 3000 | 8:33.32 | | | | 7 | A | | | Sportcity | British Athletics League Premiership | 9 Aug 14 |
| 1M | 4:08 | | | 4:09 | 8 | | | | London | Bupa Westminster Mile | 24 May 14 |
| 1M | 4:18.4 | | | | 9 | | | | Hamilton, BER | KPMG Invitational Elite Front Street Mile | 17 Jan 14 |
| 1M | 4:28 | | | | 2 | | | | Cardiff | Cardiff Half Marathon Festival of Running Mile | 4 Oct 14 |
| 3MMTL | 14:46 | | | | 1 | L3 | | | Barry | Cosmeston Relays | 16 Jul 14 |
| parkrun | 15:54 | | | | 3 | | | | Cardiff | Cardiff parkrun # 354 | 8 Nov 14 |
| parkrun | 16:11 | | | | 1 | | | 1 | Ashton Court | Ashton Court parkrun # 170 | 13 Sep 14 |
| 5.6KL | 16:27 | | | | 1 | L2 | | | Pontypridd | Welsh Road Relay Championships | 16 Mar 14 |
| 4M | 20:35 | | | | 3 | | | 1 | Redwick | Rose Inn 4 Series | 10 Jun 14 |
| 5M | 25:31 | | | | 1 | | | 1 | Cardiff | Old Father Time Vets 5 | 28 Dec 14 |
| 11.1KXC | 37:33 | | | | 55 | | | | Stirling | BUCS Cross Country Championships | 1 Feb 14 |
| ZXC | 21:59 | | | | 3 | | | | Brussels, BEL | Lotto Cross Cup | 21 Dec 14 |
| ZXC | 33:56 | | | | 4 | | | | Bristol | Gwent League | 1 Mar 14 |
| ZXC | 34:13 | | | | 4 | | | 1 | Brecon | Gwent League | 8 Feb 14 |
| 2013 SEN Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 100 | 12.92 | | 1.0 | | 8 | | | | Colwyn Bay | Welsh Athletics Open Meeting (Inc Welsh Senior League) | 4 Aug 13 |
| 200 | 26.34 | | 0.9 | | 3 | | | | Colwyn Bay | Welsh Athletics Open Meeting (Inc Welsh Senior League) | 4 Aug 13 |
| 400 | 55.37 | | | | 2 | | | | Colwyn Bay | Welsh Athletics Open Meeting (Inc Welsh Senior League) | 4 Aug 13 |
| 800 | 1:52.69 | | | | 5 | A | | | Watford | BMC Gold Standard Races | 4 Sep 13 |
| 800 | 1:53.40 | | | | 9 | A | | | Eltham | BMC Regional Races | 14 Aug 13 |
| 1500 | 3:44.25 | | | | 8 | | | | Belfast | Belfast International | 25 Jun 13 |
| 1500 | 3:46.57 | | | | 6 | h3 | | | Birmingham | Sainsbury's British Championships | 12 Jul 13 |
| 1500 | 3:46.86 | | | | 6 | B | | | Watford | BMC Grand Prix | 30 Jun 13 |
| 1500 | 3:47.41 | | | | 8 | 2 | | | Merksem BEL | Internationaal Antwerps Atletiek Gala | 24 Aug 13 |
| 1500 | 3:48.04 | | | | 8 | B | | | Sportcity | BMC Grand Prix | 1 Jun 13 |
| 1500 | 3:56.89 | i | | | 1 | | | | Birmingham | Inter Varsity Meeting | 6 Feb 13 |
| Mile | 4:06.26 | | | | 10 | A | | | Oxford | BMC Grand Prix | 20 Jul 13 |
| 3000 | 8:30.54 | i | | | 1 | h1 | | | Sheffield | BUCS Indoor Championships | 23 Feb 13 |
| 3000 | 8:37.34 | | | | 1 | | | | Newport | Welsh Inter Regional Championships | 1 Sep 13 |
| 3000 | 8:40.12 | i | | | 1 | | | | Sheffield | BUCS Indoor Championships | 24 Feb 13 |
| 5000 | 14:48.86 | | | | 4 | | | | Bedford | BUCS Championships | 6 May 13 |
| 5000 | 15:07.13 | | | | 2 | h2 | | | Bedford | BUCS Championships | 4 May 13 |
| 1M | 4:10 | | | | 14 | E | | | London | Westminster Mile | 26 May 13 |
| 1M | 4:16 | | | | 1 | | | | Cardiff | Welsh Mile Championships | 5 Oct 13 |
| 1.95ML | 9:12 | | | | 1 | L3 | | | Redwick | Rose Inn Relays (3 x 1.95) | 3 Sep 13 |
| 4.819KL | 14:52 | | | | 2 | L12 | | | Sutton Coldfield | ERRA Men's 12-Stage Relays (Short Legs) | 13 Apr 13 |
| parkrun | 15:33 | | | | 1 | | | 1 | Pontypridd | Pontypridd parkrun # 10 | 14 Dec 13 |
| 5.848KL | 18:22 | | | | 11 | L6 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 12 Oct 13 |
| 5M | 25:32 | | | | 2 | | | 1 | Cardiff | Old Father Time Vets 5 | 29 Dec 13 |
| ZXC | 24:20 | | | | 2 | | | 1 | Cardiff | British & Irish Masters' International | 16 Nov 13 |
| ZXC | 29:10 | | | | 11 | | | 2 | Pontypool | Gwent League | 19 Oct 13 |
| ZXC | 33:00 | | | | 6 | | | | Bath | Gwent League (inc Tri Counties Champs) | 8 Dec 13 |
| ZXC | 34:23 | | | | 4 | | | | Bath | Gwent League | 9 Feb 13 |
| ZXC | 34:48 | | | | 14 | | | | Crickhowell | Welsh Championships | 16 Feb 13 |
| ZXC | 34:53 | | | | 10 | | | | Bridgend | Gwent League | 10 Nov 13 |
| ZXC | 35:21 | | | | 33 | | | | Leeds | BUCS Cross Country Championships | 2 Feb 13 |
| ZXC | 37:16 | | | | 30 | | | | Cardiff | McCain UK Cross Challenge Series | 20 Jan 13 |
| 2012 SEN Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 100 | 13.0 | | | | 3 | | | | Cheltenham | Cheltenham Midsummer Open | 25 Jul 12 |
| 200 | 25.4 | | | | 6 | 2 | | | Cheltenham | Cheltenham Midsummer Open | 25 Jul 12 |
| 800 | 1:52.98 | | | | 4 | D | | | Sportcity | BMC Grand Prix | 19 May 12 |
| 800 | 1:53.01 | | | | 8 | A | | | Stretford | BMC Gold Standard Races | 7 Aug 12 |
| 800 | 1:54.65 | | | | 1 | 1 | | | Cardiff | Cardiff Open Meeting | 25 Aug 12 |
| 800 | 1:55.85 | i | | | 1 | B | | | Birmingham | Inter Varsity Match | 8 Feb 12 |
| 1500 | 3:43.14 | | | | 10 | A | | | Solihull | BMC Grand Prix | 21 Jul 12 |
| 1500 | 3:44.37 | | | | 6 | B | | | Watford | BMC Grand Prix | 9 Jun 12 |
| 1500 | 3:47.22 | i | | | 1 | | | | Sheffield | BUCS Indoor Championships | 26 Feb 12 |
| 1500 | 3:50.21 | | | | 7 | h3 | | | Birmingham | Aviva British Championships inc. Olympic Trials | 22 Jun 12 |
| 1500 | 3:51.25 | i | | | 1 | | | | Birmingham | Inter Varsity Match | 8 Feb 12 |
| 1500 | 3:52.67 | | | | 7 | s1 | | | Olympic Park | BUCS Championships | 6 May 12 |
| 1500 | 3:55.38 | i | | | 2 | s2 | | | Sheffield | BUCS Indoor Championships | 25 Feb 12 |
| 1500 | 3:57.42 | | | | 2 | h2 | | | Olympic Park | BUCS Championships | 5 May 12 |
| 1500 | 3:57.52 | i | | | 1 | h1 | | | Sheffield | BUCS Indoor Championships | 25 Feb 12 |
| Mile | 4:13.06 | | | | 1 | | | | Cardiff | Cardiff Open Meeting | 22 Aug 12 |
| 1MNAD | 4:38 | | | | 2 | | | | Bristol | Bristol Mile Races | 29 Sep 12 |
| 3KXC | 10:30 | | | | 18 | | | | Edinburgh | Bupa Great Edinburgh Cross Country | 7 Jan 12 |
| 5K | 15:12 | | | | 6 | | | | Mountain Ash | Nos Galan 5K Elite Race | 31 Dec 12 |
| 5K | 15:25 | | | | 1 | | | | Cardiff | SSAFA 5K Series | 16 May 12 |
| SHORT5K | 15:02 | | | | 3 | | | | Cardiff | St Davids Day 5K (Inc Welsh Champs) | 4 Mar 12 |
| parkrun | 15:34 | | | | 3 | | | | Cardiff | Cardiff parkrun # 216 | 14 Apr 12 |
| parkrun | 15:42 | | | | 2 | | | | Cardiff | Cardiff parkrun # 243 | 20 Oct 12 |
| 5.6KL | 17:25 | | | | 1 | L3 | | | Llandow | Welsh National Relay Championships | 25 Mar 12 |
| 10K | 32:33 | | | | 1 | | | | Llantwit Major | Atlantic College 10K | 18 Mar 12 |
| 10K | 32:55 | | | 32:56 | 7 | | | | Cwmafon | Richard Burton 10K | 8 Apr 12 |
| ZXC | 31:54 | | | | 24 | | | | Cardiff | BUCS Cross Country Championships | 4 Feb 12 |
| ZXC | 35:04 | | | | 21 | | | | Bridgend | Gwent League | 21 Oct 12 |
| ZXC | 35:16 | | | | 29 | | | | Cardiff | McCain UK Cross Challenge Series | 15 Jan 12 |
| ZXC | 36:41 | | | | 10 | | | | Brecon | Gwent League | 10 Nov 12 |
| ZXC | 38:33 | | | | 9 | | | | Bristol | Gwent League | 1 Dec 12 |
| 2011 SEN Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 52.93 | | | | 5 | | | | Connah's Quay | Welsh Inter Regional Championships | 28 Aug 11 |
| 800 | 1:50.3 | | | | 5 | A | | | Eltham | BMC Regional Races | 17 Aug 11 |
| 800 | 1:51.63 | | | | 5 | A | | | Watford | BMC Gold Standard Races | 13 Jul 11 |
| 800 | 1:52.38 | | | | 3 | A | | | Newham | British Athletics League Premiership Division | 27 Aug 11 |
| 800 | 1:54.99 | | | | 1 | | | | Connah's Quay | Welsh Inter Regional Championships | 28 Aug 11 |
| 800 | 1:55.21 | | | | 5 | A | | | Lee Valley | BMC Regional Races | 16 Jul 11 |
| 1500 | 3:43.13 | | | | 5 | A | | | Birmingham | BMC Nike Grand Prix | 20 Aug 11 |
| 1500 | 3:43.13 | | | | 2 | | | | Birmingham | McCain UK Challenge Final | 20 Aug 11 |
| 1500 | 3:43.36 | | | | 4 | 2 | | | Oordegem, BEL | Memorial Leon Buyle | 2 Jul 11 |
| 1500 | 3:43.91 | | | | 7 | A | | | Solihull | BMC Nike Grand Prix | 9 Jul 11 |
| 1500 | 3:44.67 | | | | 5 | h3 | | | Birmingham | Aviva British Championships inc. World Trials | 30 Jul 11 |
| 1500 | 3:45.20 | i | | | 4 | 1 | | | Vienna, AUT | Indoor Classic Vienna | 1 Feb 11 |
| 1500 | 3:46.78 | i | | | 5 | | | | Sheffield | Aviva European Trials & UK Championships | 13 Feb 11 |
| 1500 | 3:46.81 | i | | | 3 | h1 | | | Sheffield | Aviva European Trials & UK Championships | 12 Feb 11 |
| 1500 | 3:47.89 | | | | 8 | A | | | Sportcity | BMC Nike Grand Prix | 28 May 11 |
| 1500 | 3:48.35 | | | | 11 | | | | Birmingham | Aviva British Championships inc. World Trials | 31 Jul 11 |
| 1500 | 3:51.17 | | | | 7 | | | | Bedford | BUCS Championships | 2 May 11 |
| 1500 | 3:54.34 | | | | 2 | A | | | Cardiff | British Athletics League Premiership | 4 Jun 11 |
| 1500 | 3:55.49 | | | | 2 | s1 | | | Bedford | BUCS Championships | 1 May 11 |
| 1500 | 4:02.84 | | | | 2 | h1 | | | Bedford | BUCS Championships | 30 Apr 11 |
| Mile | 4:03.00 | | | | 3 | | | | Stretford | BMC Gold Standard Races | 23 Aug 11 |
| 3000 | 8:06.68 | i | | | 3 | | | | Sheffield | BUCS Indoor Championships | 20 Feb 11 |
| 3000 | 8:12.09 | | | | 1 | A | | | Sportcity | British Athletics League Premiership | 13 Aug 11 |
| 3000 | 8:53.79 | i | | | 2 | h1 | | | Sheffield | BUCS Indoor Championships | 19 Feb 11 |
| 1M | 4:17 | | | | 3 | | | | Sunderland | Sunderland City Elite Mile | 26 Jun 11 |
| 5K | 14:56 | | | | 8 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 11 |
| parkrun | 15:14 | | | | 1 | | | | Cardiff | Cardiff parkrun # 167 | 14 May 11 |
| 5.6KL | 17:29 | | | | 2 | L4 | | | Llandow | Welsh Road Relays | 3 Apr 11 |
| 5.848KL | 18:09 | | | | 12 | L6 | | | Sutton Park | ERRA National 6 Stage Relays | 15 Oct 11 |
| 8.663KL | 26:58 | | | | 12 | L1 | | | Sutton Park | ERRA Men's National 12-stage Relays (Long Legs) | 9 Apr 11 |
| 6MMT | 37:37 | | | | 1 | | | | Brynna | Drovers Run 6 | 27 Nov 11 |
| 10K | 32:25 | | | 32:26 | 3 | | | | Cwmafan | Richard Burton 10K | 27 Mar 11 |
| 10KMT | 37:29 | | | | 2 | | | | Anglesey | Newborough Forest 10K | 25 Sep 11 |
| ZXC | 35:28 | | | | 11 | | | | Bridgend | Gwent League | 9 Oct 11 |
| 2010 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 54.48 | | | | 3 | | | | Cardiff | Welsh Inter Regional Championships | 29 Aug 10 |
| 800 | 1:50.11 | | | | 7 | A | | | Eltham | BMC Regional Races | 18 Aug 10 |
| 800 | 1:50.44 | | | | 3 | A | | | Watford | BMC Gold Standard Races | 28 Jul 10 |
| 800 | 1:50.53 | | | | 7 | A | | | Cardiff | BMC Nike Grand Prix | 28 Aug 10 |
| 800 | 1:51.59 | | | | 2 | A | | | Lee Valley | BMC Regional Races | 17 Jul 10 |
| 1500 | 3:40.97 | | | | 5 | 1.2 | | | Oordegem, BEL | Flanders Cup International | 3 Jul 10 |
| 1500 | 3:41.41 | | | | 6 | 1 | | | Brasschaat, BEL | Flanders Cup | 11 Jul 10 |
| 1500 | 3:42.01 | | | | 8 | A | | | Gothenburg, SWE | Folksam Grand Prix | 10 Aug 10 |
| 1500 | 3:42.74 | | | | 5 | h2 | | | Delhi, IND | Commonwealth Games | 11 Oct 10 |
| 1500 | 3:43.14 | | | | 2 | A | | | Belfast | BMC Nike Grand Prix | 24 Jul 10 |
| 1500 | 3:44.25 | | | | 9 | | | | Delhi, IND | Commonwealth Games | 12 Oct 10 |
| 1500 | 3:45.31 | | | | 8 | | | | Birmingham | Aviva British Championships inc. European Trials | 27 Jun 10 |
| 1500 | 3:45.52 | | | | 2 | h1 | | | Birmingham | Aviva British Championships inc. European Trials | 26 Jun 10 |
| 1500 | 3:45.61 | | | | 13 | A | | | Sportcity | BMC Nike Grand Prix | 29 May 10 |
| 1500 | 3:47.44 | i | | | 2 | | | | Sheffield | McCain City Challenge | 7 Feb 10 |
| 1500 | 3:59.39 | | | | 1 | h2 | | | Cardiff | Welsh Championships | 12 Jun 10 |
| 3000 | 8:14.1 | | | | 1 | A | | | Liverpool | British Athletics League Division 1 | 21 Aug 10 |
| 1M | 4:13.6 | | | | 3 | | | | Hamilton, BER | Bermuda International Race Weekend Mile | 15 Jan 10 |
| 5K | 14:54 | | | | 36 | | | | Armagh | Armagh 5K | 25 Feb 10 |
| SHORT5K | 14:11 | | | | 2 | E | | | Mountain Ash | Nos Galan 5K (Short course) | 31 Dec 10 |
| parkrun | 15:10 | | | | 5 | | | | Cardiff | Cardiff parkrun # 116 | 15 May 10 |
| parkrun | 15:43 | | | | 1 | | | | Cardiff | Cardiff parkrun # 143 | 20 Nov 10 |
| 5.848KL | 18:35 | | | | 23 | L6 | | | Sutton Park | National 6 Stage Relays | 16 Oct 10 |
| 9.8KXC | 31:51 | | | | 88 | | | | Liverpool | McCain UK Cross Challenge (inc European Trials) | 27 Nov 10 |
| 10K | 32:41 | | | | 5 | | | | Cwmafan | Richard Burton 10K | 28 Mar 10 |
| 10K | 32:54 | | | | 6 | | | | St. Donats | Atlantic College 10K | 21 Mar 10 |
| 10K | 36:55 | | | | 17 | | | | Hamilton, BER | Bermuda International 10K | 16 Jan 10 |
| ZXC | 39:10 | | | | 8 | | | | Swansea | Welsh Cross Country Championships | 20 Feb 10 |
| 2009 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 52.63 | | | | 4 | | | | Swansea | Welsh Inter Regional Championships | 30 Aug 09 |
| 800 | 1:51.23 | | | | 6 | A | | | Eltham | BMC Regional Races | 19 Aug 09 |
| 800 | 1:59.53 | | | | 2 | | | | Swansea | Welsh Inter Regional Championships | 30 Aug 09 |
| 1500 | 3:44.38 | | | | 10 | 2 | | | Brasschaat, BEL | Flanders Cup | 26 Jul 09 |
| 1500 | 3:53.70 | | | | 1 | A | | | Kingston | British Athletics League National 2 | 22 Aug 09 |
| 1500 | 4:00.5 | | | | 1 | | | | Hendon | 10 in 100 Cup Final Men | 8 Aug 09 |
| Mile | 4:02.94 | i | | | 6 | | | | New York NY, USA | New Balance Games | 24 Jan 09 |
| 3000 | 8:28.77 | i | | | 3 | 1 | | | Cardiff | UWIC Open | 12 Dec 09 |
| 3000 | 8:38.11 | | | | 4 | | | | Cardiff | Welsh Championships | 13 Jun 09 |
| 1M | 4:08.45 | | | | 3 | | | | Interlaken, SUI | Jungfrau-Meile | 4 Sep 09 |
| 1M | 4:20 | | | | 3 | | | | Hamilton, BER | KPMG Bermuda Invitational Mile | 16 Jan 09 |
| 1M | 4:27 | | | | 2 | | | | Bristol | Bristol Miles & Street Sprints | 5 Sep 09 |
| 2KXC | 6:23 | | | | 6 | | | | Gateshead | McCain UK Cross Challenge | 14 Nov 09 |
| 4KXC | 12:30 | | | | 12 | | | | Bristol | BMC Cross Country Classic | 22 Nov 09 |
| 5K | 15:37 | | | | 11 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 09 |
| 4M | 20:18 | | | | 5 | | | | Clevedon | Clevedon Boxing Day 4 & Junior 3K | 26 Dec 09 |
| 4M | 20:32 | | | | 3 | | | | Bath | Bath Victoria Park 4 | 7 Nov 09 |
| 9.8KXC | 31:27 | | | | 81 | | | | Liverpool | McCain UK Cross Challenge | 28 Nov 09 |
| 11MMT | 74:57 | | | | 1 | | | | Ponterwyd | Sialens Y Barcud Coch Red Kite Challenge, Trail 11 | 20 Jun 09 |
| 2008 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:50.66 | | | | 3 | A | | | Eltham | BMC Regional Races | 20 Aug 08 |
| 800 | 1:52.82 | | | | 4 | | | | Dublin, IRL | Irish Milers Club | 21 Jun 08 |
| 800 | 1:58.81 | | | | 4 | h2 | | | Bedford | CAU Inter Counties Championships | 26 May 08 |
| 1500 | 3:41.17 | | | | 6 | | | | Birmingham | Aviva British Championships inc. Olympic Trials | 13 Jul 08 |
| 1500 | 3:42.04 | | | | 1 | A | | | Solihull | BMC Nike Grand Prix | 28 Jun 08 |
| 1500 | 3:42.4 | | | | 6 | A | | | Watford | BMC Nike Elite Meeting | 14 Jun 08 |
| 1500 | 3:43.56 | | | | 3 | | | | Merksem, BEL | Flanders Cup | 30 Aug 08 |
| 1500 | 3:45.37 | | | | 2 | A | | | Stretford | BMC Nike Grand Prix | 19 Jul 08 |
| 1500 | 3:48.30 | | | | 1 | 1 | | | New York NY, USA | NB Last Chance Meeting | 10 May 08 |
| 1500 | 3:48.71 | | | | 2 | A | | | Eton | BMC Nike Grand Prix Final | 9 Aug 08 |
| 1500 | 3:48.73 | | | | 3 | h2 | | | Birmingham | Aviva British Championships inc. Olympic Trials | 12 Jul 08 |
| 1500 | 3:54.48 | | | | 2 | A | | | Swansea | British Athletics League National 2 | 2 Aug 08 |
| 1500 | 3:59.53 | | | | 1 | h2 | | | Swansea (SL) | Welsh Championships | 15 Jun 08 |
| Mile | 3:58.05 | | | | 6 | | | | Dublin (S), IRL | Morton Memorial Meeting | 25 Jul 08 |
| Mile | 4:02.1 | | | | 1 | A | | | Nottingham | BMC Regional Races inc Tim Weatherhall Miles | 26 Jul 08 |
| Mile | 4:04.8 | | | | 8 | | | | Peterborough | Mizuno Miles | 13 Aug 08 |
| Mile | 4:28.85 | | | | 2 | | | | Bedford | CAU Inter Counties Championships | 26 May 08 |
| 3000 | 8:06.44 | | | | 1 | | | | Århus, DEN | Århus Games | 4 Sep 08 |
| 3000 | 8:10.55 | | | | 12 | A | | | Watford | BMC Nike Grand Prix | 17 May 08 |
| 1M | 3:57.0 | a | | 3:57 | 9 | | | | New York NY, USA | Fifth Avenue Mile | 21 Sep 08 |
| 1M | 4:15 | | | | 2 | | | | Bristol | Reebok Bristol Road Mile & Street Sprints | 13 Sep 08 |
| 1M | 4:17 | | | | 1 | | | | Horwich | Mizuno Mile | 22 Jun 08 |
| 1MDH | 3:54 | | | | 2 | | | | Belfast | Mizuno Downhill Mile | 27 Aug 08 |
| 2M | 9:09 | | | | 9 | | | | Newcastle | Bupa Great North Elite Races | 4 Oct 08 |
| 5K | 14:36 | | | | 4 | | | | Dublin, IRE | Rathfarnham WSAF 5K | 5 Oct 08 |
| 5K | 15:47 | | | | 8 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 08 |
| parkrun | 15:28 | | | | 1 | | | | Cardiff | Cardiff parkrun # 7 | 29 Mar 08 |
| 4M | 19:43 | | | | 2 | | | | Clevedon | Clevedon Boxing Day 4 | 26 Dec 08 |
| 10K | 31:32 | | | | 1 | | | | Windsor | Asthma UK 10K & Junior 2K | 22 Mar 08 |
| 10K | 32:01 | | | | 1 | | | | Croydon | Lexus Croydon 10K | 19 Oct 08 |
| ZXC | 30:35 | | | | 1 | | | | Swansea | West Glamorgan League | 9 Mar 08 |
| ZXC | 32:10 | | | | 1 | | | | Bristol | Gwent League | 1 Mar 08 |
| ZXC | 33:17 | | | | 6 | | | | Bath | Gwent League | 9 Nov 08 |
| 2007 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:54.0 | | | | 1 | | | | Carmarthen | Welsh League | 23 Jun 07 |
| 800 | 1:55.67 | | | | 1 | B | | | Cardiff | British Athletics League National 1 | 5 May 07 |
| 1500 | 3:42.75 | | | | 5 | A | | | Watford | BMC Nike Grand Prix | 30 Jun 07 |
| 1500 | 3:44.15 | i | | | 5 | h2 | | | Birmingham | European Indoor Championships | 3 Mar 07 |
| 1500 | 3:45.95 | | | | 13 | | | | Malmo, SWE | MAI Galan | 2 Jul 07 |
| 1500 | 3:47.00 | i | | | 9 | | | | Birmingham | European Indoor Championships | 4 Mar 07 |
| 1500 | 3:47.20 | i+ | | | m | | | | New York NY, USA | New Balance Games | 20 Jan 07 |
| 1500 | 3:48.06 | i | | | 5 | | | | Glasgow | Norwich Union International | 27 Jan 07 |
| 1500 | 3:50.69 | | | | 1 | B | | | Cardiff | British Athletics League National 1 | 5 May 07 |
| 1500 | 3:50.89 | i | | | 3 | h2 | | | Sheffield | Norwich Union European Indoor Trials | 10 Feb 07 |
| 1500 | 3:56.64 | i | | | 2 | | | | Sheffield | Norwich Union European Indoor Trials | 11 Feb 07 |
| Mile | 4:01.66 | i | | | 6 | | | | New York NY, USA | New Balance Games | 20 Jan 07 |
| Mile | 4:03.72 | i | | | 7 | | | | New York NY, USA | New Balance Invitational | 3 Feb 07 |
| Mile | 4:07.99 | i | | | 2 | | | | Birmingham | Norwich Union Indoor Grand Prix | 17 Feb 07 |
| Mile | 4:21.84 | | | | 2 | | | | Bedford | CAU Inter County Championships | 28 May 07 |
| 1M | 4:02 | | | | 1 | | | | Peterborough | Mizuno Mile | 13 Jun 07 |
| 1M | 4:06 | | | | 1 | | | | Oxford | BMW Group Plant Oxford Road Mile | 12 May 07 |
| 1M | 4:12.5 | | | | 2 | | | | Hamilton, BER | KPMG Invitational Mile | 12 Jan 07 |
| 1MXC | 4:42 | | | | 4 | | | | Gateshead | UK Challenge Series | 10 Nov 07 |
| 4KXC | 12:22 | | | | 7 | | | | Bristol | BMC Cross Country Classic | 18 Nov 07 |
| 3M | 14:48 | | | | 1 | | | | Cardiff | Self Transcendence 3 | 15 Jun 07 |
| 5K | 15:03 | | | | 5 | | | | Cardiff | British Military Fitness 5K | 18 Mar 07 |
| 4M | 20:13 | | | | 6 | | | | Bath | Bath Victoria Park 4 | 3 Nov 07 |
| 10K | 32:09 | | | | 6 | | | | Port Soif | Guernsey Healthspan Easter 10K | 6 Apr 07 |
| 10K | 32:24 | | | | 1 | | | | Llantwit Major | Atlantic College 10K | 25 Mar 07 |
| 10K | 32:35 | | | | 2 | | | | Pensford | Pensford 10K | 22 Apr 07 |
| 2006 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 53.6 | | | | | | | | Aberdare | Welsh Senior League Division 1 & 2 | 6 Aug 06 |
| 800 | 1:52.72 | i | | | 3 | h1 | | | Sheffield | AAA Indoor Championships | 11 Feb 06 |
| 800 | 1:58.26 | | | | 1 | | | | Bendigo, AUS | Bendigo, AUS | 12 Mar 06 |
| 1500 | 3:41.14 | i | | | 7 | | | | Birmingham | Norwich Union Grand Prix | 18 Feb 06 |
| 1500 | 3:43.00 | | | | 7 | | | | Lucerne, SUI | Luzern, SUI | 6 Jul 06 |
| 1500 | 3:43.20 | | | | 4 | 2 | | | Merksem, BEL | Merksem, Bel | 26 Aug 06 |
| 1500 | 3:43.37 | | | | 1 | h1 | | | Sportcity | Norwich Union European Trials inc AAA Championships | 15 Jul 06 |
| 1500 | 3:43.43 | | | | 7 | | | | Cork, IRL | Cork City Sports | 1 Jul 06 |
| 1500 | 3:43.74 | | | | 10 | | | | Crystal Palace | Norwich Union London Grand Prix | 28 Jul 06 |
| 1500 | 3:44.15 | | | | 7 | | | | Sportcity | Norwich Union European Trials inc AAA Championships | 16 Jul 06 |
| 1500 | 3:45.09 | | | | 1 | | | | Malmo, SWE | Malmo, Swe | 22 Aug 06 |
| 1500 | 3:47.88 | | | | 8 | h1 | | | Melbourne, AUS | Commonwealth Games | 24 Mar 06 |
| Mile | 4:00.30 | i | | | 5 | | | | New York NY, USA | New York NY, USA | 21 Jan 06 |
| Mile | 4:03.15 | | | | 5 | | | | Melbourne, AUS | Telstra Grand Prix | 9 Mar 06 |
| Mile | 4:03.37 | i | | | 1 | A | | | New York NY, USA | New Balance Collegiate Invitational | 4 Feb 06 |
| Mile | 4:05.55 | | | | 6 | A | | | Sportcity | BMC/Nike Grand Prix Final | 12 Aug 06 |
| Mile | 4:06.17 | | | | 8 | | | | Dublin, IRL | Dublin, IRE | 29 Jul 06 |
| Mile | 4:08.43 | i | | | 6 | | | | New York NY, USA | Millrose Games | 3 Feb 06 |
| Mile | 4:09.11 | | | | 4 | | | | St. Peter Port | Blue Islands British Challenge Cup | 28 Aug 06 |
| 3000 | 7:56.22 | i | | | 3 | | | | Glasgow | Norwich Union Indoor International | 28 Jan 06 |
| 3000 | 8:04.67 | | | | 5 | | | | Berlin, GER | IAAF Golden League | 3 Sep 06 |
| 3000 | 8:05.89 | | | | 5 | | | | Twickenham | St Mary's College Adidas Relays | 7 Jun 06 |
| 3000 | 8:06.55 | i | | | 1 | | | | Sheffield | AAA Indoor Championships | 12 Feb 06 |
| 3000 | 8:29.15 | | | | 1 | | | | Cardiff | Welsh Championships | 18 Jun 06 |
| 3000 | 8:29.77 | i | | | 1 | | | | Cardiff | UWIC Grand Prix | 9 Dec 06 |
| 1M | 4:25 | | | | 2 | | | | Bristol | Reebok Bristol Miles | 16 Sep 06 |
| 5K | 15:08 | | | | 1 | | | | Cardiff (Blackweir) | Ssafa Forces Help 5km Series | 24 May 06 |
| 4M | 19:18 | | | | 2 | | | | Clevedon | Clevedon 4 | 26 Dec 06 |
| 5M | 28:08 | | | | 20 | | | | Cardiff | Great Welsh Run | 1 May 06 |
| 2005 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:50.07 | i | | | 3 | | | | Sheffield | AAA Championships | 13 Feb 05 |
| 800 | 1:50.5 | | | | 1 | | | | Watford | Watford Open | 21 Sep 05 |
| 800 | 1:50.54 | i | | | 2 | h3 | | | Sheffield | AAA Championships | 12 Feb 05 |
| 800 | 1:51.70 | | | | 6 | | | | Cardiff | Welsh Championships | 29 Aug 05 |
| 800 | 1:52.09 | | | | 4 | | | | Victoria, CAN | - | 10 Jun 05 |
| 800 | 1:53.89 | | | | 6 | B | | | Cardiff | BMC | 16 Jul 05 |
| 1500 | 3:39.54 | i | | | 6 | | | | Birmingham | Norwich Union Indoor Grand Prix | 18 Feb 05 |
| 1500 | 3:40.46 | | | | 5 | h2 | | | Sportcity | AAA Championships inc. Senior Invitation | 9 Jul 05 |
| 1500 | 3:40.76 | i | | | 6 | | | | Madrid, ESP | European Indoor Championships | 6 Mar 05 |
| 1500 | 3:41.23 | | | | 5 | | | | Sportcity | AAA Championships inc. Senior Invitation | 10 Jul 05 |
| 1500 | 3:42.04 | | | | 4 | | | | Belém, BRA | - | 22 May 05 |
| 1500 | 3:42.90 | | | | 3 | | | | Fortaleza, BRA | Fortaleza, BRA | 18 May 05 |
| 1500 | 3:43.3 | i+ | | | m | | | | New York (A) NY, USA | New York (A) | 5 Feb 05 |
| 1500 | 3:43.67 | i | | | 2 | h2 | | | Madrid, ESP | European Indoor Championships | 5 Mar 05 |
| 1500 | 3:44.24 | | | | 1 | | | | Manchester (SC) | UK Challenge Final | 3 Sep 05 |
| 1500 | 3:44.46 | | | | 7 | | | | Florence, ITA | Euro Cup | 18 Jun 05 |
| 1500 | 3:45.18 | | | | m | | | | Eugene OR, USA | Pre Classic | 4 Jun 05 |
| 1500 | 3:47.00 | | | | 13 | | | | Crystal Palace | Norwich Union London Grand Prix | 22 Jul 05 |
| 1500 | 3:48.37 | | | | 1 | | | | Watford | Watford Open Meeting | 7 Sep 05 |
| 1500 | 3:54.69 | | | | 1 | | | | Cardiff | Welsh Championships | 29 Aug 05 |
| 1500 | 3:55.10 | i | | | 2 | | | | Glasgow | Norwich Union Indoor International | 29 Jan 05 |
| Mile | 3:58.63 | | | | 3 | A | | | Crystal Palace | BMC Grand Prix | 6 Aug 05 |
| Mile | 3:59.20 | i | | | 1 | | | | New York (A) NY, USA | New York (A) | 5 Feb 05 |
| Mile | 4:00.06 | i | | | 2 | | | | New York (A) | New York | 22 Jan 05 |
| Mile | 4:01.72 | | | | 5 | | | | Dublin (S), IRL | Dublin International Games | 30 Jul 05 |
| Mile | 4:02.70 | i | | | 5 | | | | New York NY, USA | New York: Millrose Games | 4 Feb 05 |
| Mile | 4:03.50 | | | | 14 | | | | Eugene OR, USA | Pre Classic | 4 Jun 05 |
| Mile | 4:07.32 | | | | 3 | | | | Philadelphia PA, USA | Penn Relays | 30 Apr 05 |
| 5K | 15:07 | | | | 1 | | | | New York (RI) NY, USA | NYRR Randall's Island 5K | 26 Mar 05 |
| 5K | 15:45 | | | | 1 | | | | Mountain Ash | NOS GALAN 5km | 31 Dec 05 |
| 8K | 24:28 | | | | 1 | | | | Seattle, USA | Seattle, USA | 16 May 05 |
| 8K | 24:35 | | | | 1 | | | | Seattle WA, USA | Nordstrom 'Beat The Bridge' 8K | 15 May 05 |
| 10K | 30:36 | | | | 3 | | | | Holyoke, MA USA | Holyoke | 19 Mar 05 |
| 2004 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:50.23 | i | | | 3 | 1 | | | New York NY, USA | New York (Armory) | 13 Feb 04 |
| 800 | 1:51.24 | | | | 6 | A | | | Watford | Watford Open Graded Meeting | 18 Aug 04 |
| 800 | 1:52.48 | | | | 3 | | | | Colwyn Bay | Welsh Championships | 19 Jun 04 |
| 800 | 1:52.5 | | | | 1 | | | | Gloucester | Severn Open | 21 Aug 04 |
| 1500 | 3:37.06 | | | | 13 | | | | Heraklion, GRE | Tsiklit | 4 Jul 04 |
| 1500 | 3:38.48 | | | | 9 | | | | Madrid, ESP | Meeting de Madrid Madrid | 19 Jul 04 |
| 1500 | 3:38.69 | i | | | 10 | | | | Birmingham | Norwich Union Indoor Grand Prix | 20 Feb 04 |
| 1500 | 3:39.24 | | | | 9 | | | | Gateshead | Norwich Union British Grand Prix | 27 Jun 04 |
| 1500 | 3:39.44 | | | | 7 | | | | Liege, BEL | Liege, BEL | 3 Aug 04 |
| 1500 | 3:40.68 | i | | | 2 | h2 | | | Budapest, HUN | IAAF World Indoor Championships | 6 Mar 04 |
| 1500 | 3:41.34 | | | | 11 | | | | Gresham, USA | Gresham (Portland) | 5 Jun 04 |
| 1500 | 3:41.7 | | | | 12m | | | | Crystal Palace | Norwich Union London Grand Prix | 30 Jul 04 |
| 1500 | 3:46.22 | | | | 7 | | | | Birmingham | vCom,Eur,USA | 25 Jul 04 |
| 1500 | 3:46.54 | | | | 2 | h1 | | | Sportcity | AAA Championships | 10 Jul 04 |
| 1500 | 3:46.76 | i | | | 2 | | | | Sheffield | AAA Indoor Championships | 7 Feb 04 |
| 1500 | 3:51.13 | | | | 5 | | | | Sportcity | AAA Championships | 11 Jul 04 |
| 1500 | 3:53.36 | i | | | 4 | | | | Budapest, HUN | IAAF World Indoor Championships | 7 Mar 04 |
| Mile | 3:57.86 | | | | 12 | | | | Crystal Palace | Norwich Union London Grand Prix | 30 Jul 04 |
| Mile | 3:59.65 | i | | | 1 | | | | New York, USA | New York (Armory) | 14 Feb 04 |
| Mile | 4:02.89 | i | | | 3 | | | | New York, USA | New York (Armory) | 24 Jan 04 |
| Mile | 4:04.28 | i | | | 2 | | | | New York, USA | New York: | 6 Feb 04 |
| Mile | 4:05.4 | | | | 3 | | | | Colchester | BMC | 30 Aug 04 |
| 2000 | 5:09.60 | i | | | 1 | | | | Cardiff | LC/UWICvW,E,IRE | 14 Mar 04 |
| 2000 | 5:12.90 | | | | 2 | | | | Merksem, BEL | Antwerp | 4 Sep 04 |
| 3000 | 8:53.0 | | | | 1 | | | | Newport | - | 15 Sep 04 |
| 1M | 4:20 | | | | 1 | | | | Bristol | BMC | 11 Sep 04 |
| 5K | 14:54 | | | | 1 | | | | Seattle, USA | - | 22 May 04 |
| 2003 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:49.82 | | | | 3 | B | | | Solihull | BMC Grand Prix | 6 Aug 03 |
| 800 | 1:49.87 | i | | | 2 | | | | Manchester (SC) | UKA DOMESTIC GP Sport City, Manchester | 8 Mar 03 |
| 800 | 1:50.0 | i | | | 2 | | | | New York, USA | NEW YORK ARMORY Meet | 30 Jan 03 |
| 800 | 1:50.44 | | | | 3 | A | | | Watford | BMC | 20 Aug 03 |
| 800 | 1:51.35 | | | | 2 | | | | New Westminster, CAN | New Westminster | 5 Jun 03 |
| 800 | 1:51.5 | | | | 2 | | | | Southampton | BAL 3 | 30 Aug 03 |
| 800 | 1:51.90 | | | | 3 | | | | Cwmbran | Welsh Championships | 21 Jun 03 |
| 800 | 1:52.18 | i | | | 1 | | | | Cardiff | Welsh Junior Championships | 12 Jan 03 |
| 800 | 1:52.37 | | | | 3 | h2 | | | Bedford | CAU Inter Counties Championships | 26 May 03 |
| 800 | 1:52.8 | | | | 2 | | | | Eton | Gold Cup & Jubilee Cup | 19 Jul 03 |
| 800 | 1:52.95 | | | | 4 | | | | Bedford | CAU Inter Counties Championships | 26 May 03 |
| 800 | 1:54.5 | | | | 3 | | | | Liverpool | D3 | 17 May 03 |
| 1500 | 3:41.18 | i | | | 7 | h2 | | | Birmingham | IAAF World Indoor Championships | 14 Mar 03 |
| 1500 | 3:41.84 | i | | | 1 | | | | Birmingham | AAA Championships | 2 Mar 03 |
| 1500 | 3:42.13 | | | | 2 | | | | Burnaby, CAN | Burnaby | 8 Jun 03 |
| 1500 | 3:42.28 | i | | | 1 | | | | Cardiff | England Vs.Wales Vs Ireland | 9 Feb 03 |
| 1500 | 3:43.56 | | | | 6 | A | | | Wythenshawe | BMC | 31 May 03 |
| 1500 | 3:44.46 | | | | 13 | | | | Gateshead | Norwich Union Super League | 12 Jul 03 |
| 1500 | 3:45.39 | | | | 3 | | | | Bangor (NI) | BMC | 1 Aug 03 |
| 1500 | 3:45.54 | i | | | 1 | | | | Cardiff | Welsh Junior Championships | 11 Jan 03 |
| 1500 | 3:46.16 | | | | 4 | h3 | | | Birmingham | AAA Championships | 25 Jul 03 |
| 1500 | 3:46.61 | | | | 6 | | | | Birmingham | AAA Championships | 27 Jul 03 |
| 1500 | 3:59.81 | | | | 2 | | | | Cwmbran | UKA Domestic GP Series Final | 9 Aug 03 |
| Mile | 3:57.71 | i | | | 1 | | | | New York, USA | - | 15 Feb 03 |
| Mile | 3:57.71 | i | | | 1 | | | | New York (A) NY, USA | - | 15 Feb 03 |
| Mile | 4:00.37 | | | | 6 | | | | Victoria, CAN | - | 11 Jun 03 |
| Mile | 4:01.12 | | | | 2 | | | | Richmond, CAN | Richmond, BC | 4 Jun 03 |
| Mile | 4:02.05 | i | | | 1 | | | | New York, USA | NEW BALANCE GAMES, New York | 25 Jan 03 |
| Mile | 4:02.45 | | | | 6 | | | | Dublin, IRL | Dublin, IRE | 15 Aug 03 |
| Mile | 4:03.41 | i | | | 5 | | | | New York, USA | VERIZON MILLROSE GAMES, New York | 7 Feb 03 |
| Mile | 4:03.86 | | | | 2 | | | | Philadelphia, USA | Philadelphia Penn Relays | 25 Apr 03 |
| Mile | 4:06.5 | i | | | 3 | | | | Cardiff | Celtic Manor Grand Prix | 3 Sep 03 |
| 2002 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:50.00 | | | | 1 | A | | | Stretford | Trafford Open | 20 Aug 02 |
| 800 | 1:50.6 | | | | 1 | | | | Luton | British Athletics League Division 3 | 3 Aug 02 |
| 800 | 1:51.2 | | | | 5 | | | | Cardiff | Lansing Linde Welsh Games | 8 Jul 02 |
| 800 | 1:51.6 | | | | 2 | | | | Eton | BAL Cup | 21 Jul 02 |
| 800 | 1:51.92 | | | | 1 | | | | Edinburgh | British Athletics League Division 3 | 6 Jul 02 |
| 800 | 1:51.94 | | | | 1 | B | | | Eton | BMC Grand Prix | 3 Jul 02 |
| 800 | 1:53.48 | | | | 3 | C | | | Watford | BMC | 22 May 02 |
| 800 | 1:54.1 | | | | 1 | | | | Sheffield (W) | D3 Woodbourn, Sheffield | 31 Aug 02 |
| 800 | 1:59.1 | | | | 1 | | | | Neath | Division 2 | 1 Jun 02 |
| 1500 | 3:41.06 | | | | 1 | A | | | Watford | BMC | 14 Aug 02 |
| 1500 | 3:42.94 | | | | 1 | A | | | Watford | BMC | 28 Aug 02 |
| 1500 | 3:43.85 | | | | 7 | A | | | Wythenshawe | BMC | 3 Jun 02 |
| 1500 | 3:43.99 | | | | 2 | | | | Barcelona, ESP | vCat,CUB,YUG | 6 Sep 02 |
| 1500 | 3:44.07 | | | | 1 | A | | | Edinburgh | BMC | 20 Jul 02 |
| 1500 | 3:45.61 | i | | | 1 | | | | Cardiff | Welsh Athletics Open Meeting | 6 Jan 02 |
| 1500 | 3:45.61 | i | | | 1 | | | | Birmingham | Birmingham Games | 13 Jan 02 |
| 1500 | 3:45.66 | | | | 9 | h2 | | | Manchester (CG) | Aqua-Pura Commonwealth Trials | 15 Jun 02 |
| 1500 | 3:46.60 | | | | 7 | h3 | | | Birmingham | AAA Championships | 12 Jul 02 |
| 1500 | 3:48.68 | i | | | 2 | | | | Cardiff | BMC | 10 Feb 02 |
| 1500 | 3:50.05 | | | | 7 | | | | Loughborough | Loughborough International Match | 18 May 02 |
| 1500 | 3:51.89 | i | | | 2h2 | | | | Cardiff | AAA & WAAA Championships | 2 Feb 02 |
| 1500 | 3:52.1 | | | | 2 | | | | Sheffield (W) | D3 Woodbourn, Sheffield | 31 Aug 02 |
| 1500 | 3:54.07 | i | | | 5 | | | | Cardiff | AAA & WAAA Championships | 3 Feb 02 |
| Mile | 3:58.24 | | | | 6 | | | | San Francisco CA, USA | San Francisco | 15 Sep 02 |
| Mile | 4:06.21 | | | | 2 | | | | Bedford | CAU Inter Counties Championships | 26 May 02 |
| 3000 | 8:09.16 | | | | 2 | A | | | Street | BMC PB Classic | 6 May 02 |
| ZXC | 12:10 | | | | 3 | | | | Bristol | Mike Sully/BMC 4K XC | 24 Nov 02 |
| 2001 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:51.76 | | | | 7 | B | | | Watford | BMC | 9 Jun 01 |
| 800 | 1:53.2 | | | | 6 | | | | Eton | British Athletics League Division 2 | 18 Aug 01 |
| 800 | 1:53.38 | | | | 4 | | | | Cardiff | BAL Division 2 | 8 Jul 01 |
| 1500 | 3:44.51 | | | | 3 | | | | Solihull | BMC | 23 Jun 01 |
| 1500 | 3:45.27 | | | | 3 | | | | Glasgow (S) | BUSA Championships | 7 May 01 |
| 1500 | 3:45.50 | | | | 5 | | | | Birmingham | AAA Championships | 15 Jul 01 |
| 1500 | 3:46.06 | | | | 3 | | | | Cardiff | BMC | 4 Jul 01 |
| 1500 | 3:49.18 | | | | 14 | A | | | Watford | BMC | 25 Jul 01 |
| 1500 | 3:50.0 | | | | 1 | | | | Exeter | BMC | 31 Jul 01 |
| 1500 | 3:51.0 | | | | 1 | | | | Eton | British Athletics League Division 2 | 18 Aug 01 |
| 1500 | 3:52.49 | | | | 4 | h1 | | | Birmingham | AAA Championships | 14 Jul 01 |
| 1500 | 3:59.11 | | | | 4 | | | | Ashford | vFRA-B | 11 Aug 01 |
| 3000 | 8:14.19 | i | | | 4 | | | | Cardiff | BMC | 9 Dec 01 |
| 2000 U23 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:50.52 | | | | 4 | A | | | Watford | BMC Gold Standard Races | 30 Aug 00 |
| 800 | 1:50.55 | | | | 7 | A | | | Solihull | BMC Grand Prix | 19 Aug 00 |
| 800 | 1:53.0 | | | | 4 | | | | Enfield | British Men's League Division Two | 24 Jun 00 |
| 800 | 1:53.61 | i | | | 1 | | | | Cardiff | Inter University Match | 23 Jan 00 |
| 800 | 1:53.8 | | | | 2 | | | | Rugby | British Athletics League Mens Gold Cup & Jubilee Trophy Semi Final | 23 Jul 00 |
| 800 | 1:54.3 | | | | 1 | | | | Newport | British Athletics League Gold and Jubilee Cup | 11 Jun 00 |
| 1500 | 3:42.85 | | | | 4 | A | | | Wythenshawe | BMC Grand Prix | 14 Jun 00 |
| 1500 | 3:43.16 | | | | 9 | | | | Loughborough | Loughborough International Match | 21 May 00 |
| 1500 | 3:43.39 | | | | 2 | A | | | Stretford | BMC Gold Standard Races | 22 Aug 00 |
| 1500 | 3:44.81 | | | | 6 | h3 | | | Birmingham | AAA Championships | 12 Aug 00 |
| 1500 | 3:45.20 | | | | 2 | | | | Dublin (S), IRL | Dublin International Games | 29 Jul 00 |
| 1500 | 3:45.78 | | | | 12 | A | | | Cardiff | BMC Grand Prix | 5 Jul 00 |
| 1500 | 3:46.48 | | | | 2 | | | | Stoke | BUSA Championships | 1 May 00 |
| 1500 | 3:47.23 | | | | 6 | | | | Birmingham | AAA Championships | 13 Aug 00 |
| 1500 | 3:47.35 | | | | 4 | | | | Bedford | Aqua-Pura Road to Sydney | 4 Jun 00 |
| 1500 | 3:48.12 | i | | | 5 | | | | Birmingham | CGU AAA Indoor Championships | 30 Jan 00 |
| 1500 | 3:48.20 | | | | 4 | | | | Glasgow (S) | U23 International | 22 Jul 00 |
| 1500 | 3:48.73 | | | | 2 | | | | Bedford | AAA U23 Championships | 1 Jul 00 |
| 1500 | 3:51.09 | i | | | 2 | h1 | | | Birmingham | CGU AAA Indoor Championships | 29 Jan 00 |
| 1500 | 3:56.03 | i | | | 2 | | | | Birmingham | Birmingham Games | 15 Jan 00 |
| 1500 | 3:56.77 | i | | | 2 | | | | Cardiff | Inter University Match | 23 Jan 00 |
| Mile | 4:01.7 | | | | 2 | | | | Yeovil | BMC | 28 Aug 00 |
| Mile | 4:03.27 | | | | 2 | | | | Watford | BMC Gold Standard Races | 6 Sep 00 |
| 3000 | 8:16.32 | i | | | 3 | | | | Birmingham | Birmingham Games | 15 Jan 00 |
| 3000 | 8:37.87 | | | | 3 | | | | Getafe, SPA | U23 International | 9 Sep 00 |
| 3000 | 8:40.02 | i | | | 1 | | | | Cardiff | Inter University Match | 23 Jan 00 |
| 1M | 4:13 | | | | 3 | | | | Shapwick | BMC | 23 Sep 00 |
| 1999 U23 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:51.6 | | | | 3 | | | | Watford | British League Division 2 | 31 Jul 99 |
| 1500 | 3:43.15 | | | | 5 | | | | Birmingham | AAA Championships | 25 Jul 99 |
| 1500 | 3:45.41 | | | | 8 | B | | | Watford | BMC Grand Prix | 23 Jun 99 |
| 1500 | 3:46.47 | | | | 2 | B | | | Solihull | BMC Grand Prix | 14 Jul 99 |
| 1500 | 3:49.10 | | | | 10 | A | | | Cardiff | BMC Grand Prix | 4 Aug 99 |
| Mile | 4:12.4 | | | | 2 | | | | Carn Brea | BMC Regional Races | 15 Aug 99 |
| 2000 | 5:13.97 | i | | | 9 | | | | Birmingham | BUPA Birmingham Indoor Grand Prix | 14 Feb 99 |
| 1998 U23 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:45.8 | | | | 4 | B | | | Watford | BMC Grand Prix | 5 Aug 98 |
| 1500 | 3:47.01 | | | | 9 | A | | | Cardiff | BMC Grand Prix | 15 Jul 98 |
| Mile | 4:03.9 | | | | 11 | A | | | Bath | BMC Regional Races | 12 Aug 98 |
| Mile | 4:05.24 | | | | 8 | A | | | Solihull | BMC Grand Prix | 5 Sep 98 |
| Mile | 4:06.5 | | | | 5 | | | | Exeter | BMC Regional Races | 16 Jun 98 |
| 3000 | 8:16.12 | | | | 7 | A | | | Swindon | BMC Grand Prix | 24 Jun 98 |
| 5K | 14:54 | | | | 1 | | | | Yate | Yate Town 5K Races | 22 Feb 98 |
| 1997 U20 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:55.2 | | | | 5 | B | | | Watford | BMC | 27 Aug 97 |
| 1500 | 3:48.5 | | | | 1 | B | | | Swindon | BMC Grand Prix | 7 Aug 97 |
| Mile | 4:11.7 | | | | 9 | | | | Bath | BMC | 18 Jun 97 |
| MileL | 4:13.9 | | | | 1 | L3 | | | Watford | BMC Relays | 11 Jun 97 |
| 3000 | 8:24.47 | | | | ? | | | | Unknown | - | 1 Jan-31 Dec 1997 |
| 1996 U20 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:54.94 | | | | 9 | | | | Bedford | AAA U20 Championships | 28 Jul 96 |
| 3000 | 8:34.17 | | | | 1 | | | | Birmingham | AAA Age Group Championships | 17 Aug 96 |
| 5000 | 15:27.0 | | | | 10 | | | | Street | BMC | 6 May 96 |
| 1993 U17 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 9:18.0 | | | | ? | | | | Unknown | Midland Champs | 1 Apr-13 Jul 1993 |