| 2013 SEN Bristol & West/Royal Air Force |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:45.49 | | | | 1 | B | | | Abingdon | British Athletics League Division 3 | 8 Jun 13 |
| 5000 | 14:53.00 | | | | 2 | | | | Cosford | Inter Services Athletics Championships | 3 Jul 13 |
| 5000 | 15:17.63 | | | | 2 | | | | Cosford | RAF Championships | 19 Jun 13 |
| 5K | 15:04 | | | | 2 | | | | Cardiff | SSAFA 5K Series | 22 May 13 |
| parkrun | 15:17 | | | | 1 | | | | Cardiff | Cardiff parkrun # 269 | 6 Apr 13 |
| parkrun | 15:25 | | | | 1 | | | | Cardiff | Cardiff parkrun # 266 | 16 Mar 13 |
| parkrun | 15:33 | | | | 1 | | | | Cardiff | Cardiff parkrun # 286 | 3 Aug 13 |
| 4M | 19:49 | | | | 1 | | | | Redwick | Rose Inn 4 Series | 13 Aug 13 |
| 8.663KL | 27:25 | | | | 10 | L7 | | | Sutton Coldfield | ERRA Men's 12-Stage Relays (Long Legs) | 13 Apr 13 |
| 10K | 30:54 | | | 30:54 | 12 | | | | Cardiff | Cardiff 10K | 8 Sep 13 |
| 10K | 31:08 | c | | | 24 | | | | Bristol | Bristol 10K | 5 May 13 |
| 10K | 31:32 | | | | 36 | | | | Manchester | Great Manchester Run 10K | 26 May 13 |
| 10K | 31:59 | | | 31:59 | 1 | | | | Shawbury | RAF Shawbury Airfield 10K | 7 Jul 13 |
| 10K | 32:11 | | | 32:12 | 1 | | | | Caerphilly | Caerphilly 10K | 23 Jun 13 |
| HM | 68:33 | c | | | 9 | | | | Bristol | Bristol Half Marathon | 15 Sep 13 |
| 2012 SEN Bristol & West/Royal Air Force |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| parkrun | 15:19 | | | | 2 | | | | Cardiff | Cardiff parkrun # 236 | 1 Sep 12 |
| 10K | 30:48 | | | 30:49 | 24 | | | | Leeds | Leeds Abbey Dash 10K | 18 Nov 12 |
| 10K | 31:22 | | | 31:23 | 16 | | | | Swansea | Admiral Swansea Bay 10K | 23 Sep 12 |
| HM | 68:33 | | | 68:34 | 12 | | | | Bath | Bath Half Marathon | 11 Mar 12 |
| HM | 68:48 | c | | | 23 | | | | Bristol | Bristol Half Marathon | 30 Sep 12 |
| ZRDL | 15:32 | | | | 10 | L5 | | | Clumber Park | ERRA Men's 6-Stage Relays | 13 Oct 12 |
| ZXC | 25:38 | | | | 2 | | | | Bicton | South West Inter Counties Championships | 8 Jan 12 |
| ZXC | 31:02 | | | | 2 | | | | Blandford | Inter-services Championships | 22 Feb 12 |
| ZXC | 32:05 | | | | 7 | | | | Ramstein, NED | European Air Force Championships | 13 Nov 12 |
| ZXC | 34:03 | | | | 17 | | | | Cardiff | McCain UK Cross Challenge Series | 15 Jan 12 |
| ZXC | 35:04 | | | | 1 | | | | RAF Halton | RAF Championships | 1 Feb 12 |
| ZXC | 38:00 | | | | 8 | | | | Nottingham | Midland Championships | 28 Jan 12 |
| 2011 SEN Bristol & West/Royal Air Force |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5K | 14:51 | | | | 6 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 11 |
| 5.847KL | 18:00 | | | | 2 | L4 | | | Sutton Park | Midland Road Relay Championships | 24 Sep 11 |
| 10K | 29:55 | | | 29:57 | 7 | | | | Leeds | Leeds Abbey Dash 10K | 20 Nov 11 |
| 10K | 30:54 | | | 30:54 | 12 | | | | Cardiff | Cardiff 10K | 11 Sep 11 |
| 10.1KXC | 34:26 | | | | 11 | | | | Cardiff | McCain UK Cross Challenge | 16 Jan 11 |
| 10.5KXC | NT | | | | 49 | | | | Brussels, BEL | Lotto Cross Cup | 18 Dec 11 |
| HM | 65:15 | | | 65:16 | 6 | | | | Bath | Bath Half Marathon | 6 Mar 11 |
| ZXC | 26:35 | | | | 2 | | | | Bicton | South West Championships | 9 Jan 11 |
| ZXC | 29:52 | | | | 2 | | | | Oxford | RAF v Oxford University v TH&H | 13 Nov 11 |
| ZXC | 32:43 | | | | 1 | | | | HMS Raleigh | Inter-Services Championships | 25 Feb 11 |
| ZXC | 33:35 | | | | 1 | | | | RAF Cosford | Midlands Police & Services League | 30 Nov 11 |
| ZXC | 37:01 | | | | 1 | | | | Raf Halton | RAF Championships | 2 Feb 11 |
| ZXC | 37:19 | | | | 16 | | | | Alton Towers | English National Championships | 19 Feb 11 |
| ZXC | 39:56 | | | | 7 | | | | Leamington | Midland Cross Country Championships | 29 Jan 11 |
| 2010 SEN Bristol & West/Royal Air Force |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 8.663KL | 27:20 | | | | 6 | L11 | | | Sutton Park | ERRA National Men's 12 Stage Road Relays (Long Legs) | 17 Apr 10 |
| 9.8KXC | 30:47 | | | | 47 | | | | Liverpool | McCain UK Cross Challenge (inc European Trials) | 27 Nov 10 |
| 10K | 30:40 | | | | 26 | | | | Bristol | Bristol 10K (inc England 10K Championships) | 9 May 10 |
| 10K | 31:29 | | | 31:29 | 10 | | | | Cardiff | Cardiff 10K | 12 Sep 10 |
| 10KXC | 29:27 | | | | 8 | | | | Cardiff | McCain UK Cross Challenge | 17 Jan 10 |
| 10.6KXC | 33:22 | | | | 20 | | | | Hannut, BEL | Lotto Crosscup | 14 Feb 10 |
| 12KXC | 36:49 | | | | 20 | | | | Birmingham | McCain UK Cross Challenge inc World Trials & CAU Inter County Championships | 13 Mar 10 |
| SHORTHM | 65:46 | | | 65:46 | 6 | | | | Cardiff | Cardiff Half Marathon (193m short) | 17 Oct 10 |
| ZXC | 32:51 | | | | 8 | | | | Mansfield | Home Countries International | 27 Mar 10 |
| ZXC | 33:09 | | | | 1 | | | | Cosford | West Midlands Services League | 1 Dec 10 |
| ZXC | 34:57 | | | | 1 | | | | Cannock Chase | West Midlands Services League | 3 Nov 10 |
| ZXC | 34:59 | | | | 1 | | | | Birmingham | Midlands Police & Services League | 31 Mar 10 |
| ZXC | 35:40 | | | | 1 | | | | RAF Halton | Police v RAF v CS v FS | 20 Jan 10 |
| ZXC | 37:05 | | | | 1 | | | | RAF High Wycombe | Inter Services Cross Country Championships | 26 Feb 10 |
| ZXC | 37:14 | | | | 1 | | | | High Wycombe | RAF Cross Country Championships | 3 Feb 10 |
| ZXC | 40:29 | | | | 2 | | | | Stafford Common | Midland Cross Country Championships | 30 Jan 10 |
| ZXCL | 15:37 | | | | 9 | L2 | | | Mansfield | ECCA Relays | 6 Nov 10 |
| 2009 SEN Bristol & West |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 4KXC | 12:24 | | | | 6 | | | | Bristol | BMC Cross Country Classic | 22 Nov 09 |
| 5K | 14:42 | | | | 5 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 09 |
| parkrun | 15:27 | | | | 1 | | | | Cardiff | Cardiff parkrun # 48 | 10 Jan 09 |
| 9.8KXC | 30:15 | | | | 40 | | | | Liverpool | McCain UK Cross Challenge | 28 Nov 09 |
| ZRDL | 18:07 | | | | 14 | L6 | | | Sutton Coldfield | National 6 Stage Relays | 17 Oct 09 |
| ZXC | 33:21 | | | | 11 | | | | Bridgend | Gwent League | 11 Oct 09 |
| ZXC | 35:15 | | | | 1 | | | | Stafford | Midlands Police & Services League | 25 Nov 09 |
| 2008 SEN Bristol & West/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:50.55 | | | | 10 | C | | | Watford | BMC Nike Elite Meeting | 14 Jun 08 |
| 5000 | 14:45.73 | | | | 6 | | | | Bedford | BUSA Championships | 3 May 08 |
| 5000 | 15:00.91 | | | | 2 | h3 | | | Bedford | BUSA Championships | 3 May 08 |
| 1M | 4:30 | | | | 4 | | | | Bristol | Reebok Bristol Road Mile & Street Sprints | 13 Sep 08 |
| 5M | 26:34 | | | | 1 | | | | Falmouth | Falmouth Mob Match | 23 Nov 08 |
| 10K | 30:26 | | | | 3 | | | | Cardiff | HSBC Cardiff 10K | 7 Sep 08 |
| 10K | 31:28 | | | | 31 | | | | Cardiff | Bupa Great Wales Run 10K | 27 Jul 08 |
| ZRDL | 27:25 | | | | -10 | L7 | | | Sutton Coldfield | National 12 Stage Relays | 26 Apr 08 |
| ZXC | 21:44 | | | | 1 | | | | Bicton | South West Championships And Inter-counties | 6 Jan 08 |
| ZXC | 32:21 | | | | 2 | | | | Cardiff | Cardiff Cross Challenge | 20 Jan 08 |
| ZXC | 33:42 | | | | 3 | | | | Swansea | BUSA Cross Country Championships | 2 Feb 08 |
| ZXC | 37:26 | | | | 17 | | | | Forges-les-Eaux, FRA | World Student Cross Country Championships | 6 Apr 08 |
| ZXC | 38:55 | | | | 32 | | | | Nottingham | CAU Inter County Championships | 15 Mar 08 |
| 2007 U23 Bristol & West/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:17.53 | i | | | 1 | | | | Cardiff | UWIC Grand Prix Series | 8 Dec 07 |
| 5K | 14:17 | | | | 1 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 07 |
| 10K | 30:15 | | | | 3 | | | | Cardiff | City of Cardiff 10K | 9 Sep 07 |
| ZXC | 31:29 | | | | 21 | | | | Liverpool | UK Challenge Series | 24 Nov 07 |
| ZXC | 31:31 | | | | 1 | | | | Bath | Gwent League | 11 Nov 07 |
| ZXC | 33:34 | | | | 1 | | | | Swansea | Gwent League | 13 Oct 07 |
| 2006 U23 Bristol & West/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:49.74 | | | | 6 | D | | | Watford | BMC/Nike Grand Prix | 10 Jun 06 |
| 1500 | 4:00.5 | | | | 1 | | | | Yate | Avon & Wiltshire County Championships | 13 May 06 |
| 3000 | 8:27.77 | | | | 1 | A | | | Street | BMC Academy PB Classic | 1 May 06 |
| 3000 | 8:39.45 | | | | 13 | B | | | Loughborough | BMC/Nike Grand Prix | 20 May 06 |
| 5K | 14:33 | | | | 13 | | | | Armagh | Armagh 5km | 2 Mar 06 |
| 5K | 15:11 | | | | 29 | 1 | | | Horwich | Asda Horwich Carnival Open 5km (Inc AAA Championships) | 18 Jun 06 |
| 10K | 32:00 | | | | 9 | | | | Cardiff | Hsbc City of Cardiff 10km | 3 Sep 06 |
| 2005 U23 Bristol & West/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:55.86 | i | | | 1 | | | | Cardiff | Inter University Match | 30 Jan 05 |
| 800 | 1:56.3 | | | | 1 | | | | Exeter | South West Inter Counties Championships | 24 Jul 05 |
| 800 | 1:58.4 | | | | 1 | B | | | Worcester | Midland Men's League Division 1 | 4 Jun 05 |
| 1500 | 3:50.00 | | | | 5 | C | | | Watford | BMC | 11 Jun 05 |
| 1500 | 3:51.27 | | | | 9 | B | | | Solihull | BMC Grand Prix | 25 Jun 05 |
| 1500 | 3:51.85 | | | | 5 | B | | | Sportcity | BMC | 21 May 05 |
| 1500 | 3:53.25 | | | | 10 | | | | Glasgow (S) | BUSA Championships | 2 May 05 |
| 1500 | 3:57.83 | i | | | 4 | | | | Cardiff | Jeff Whte Motors Indoor International Cardiff | 22 Jan 05 |
| 1500 | 4:00.3 | | | | 4 | | | | Worcester | Midland Men's League Division 1 | 4 Jun 05 |
| 1500 | 4:04.79 | | | | 2 | h2 | | | Glasgow (S) | BUSA Championships | 1 May 05 |
| 3000 | 8:34.21 | i | | | 4 | h4 | | | Sheffield | BUSA Indoor Championships | 26 Feb 05 |
| 3000 | 8:36.46 | i | | | 11 | | | | Sheffield | BUSA Indoor Championships | 27 Feb 05 |
| 2004 U20 Bristol & West/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:51.67 | | | | 3 | h4 | | | Gateshead | BUSA Championships | 1 May 04 |
| 1500 | 3:54.5 | | | | 2 | | | | Watford | South Of England U20 Championships | 30 May 04 |
| 1500 | 3:58.60 | | | | 2 | | | | Ipswich | U20 INTER-AREA MATCH | 22 Aug 04 |
| 1500 | 4:02.5 | | | | 1 | | | | Exeter | South West Inter Counties Championships | 30 Aug 04 |
| 1500 | 4:03.1 | | | | 7 | | | | Gateshead | BUSA Championships | 3 May 04 |
| 2000 | 5:29.69 | i | | | 3 | | | | Cardiff | LC/UWICvW,E,IRE | 14 Mar 04 |
| 3000 | 8:36.2 | i | | | 4 | | | | Cardiff | University Match | 1 Feb 04 |
| 2003 U20 Bristol & West |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:58.7 | | | | 1 | | | | Exeter | Exeter Harriers Evening Open | 29 Jul 03 |
| 1500 | 3:59.9 | | | | 1 | | | | Par | South West Inter Counties Championships | 27 Jul 03 |
| 1500 | 4:03.5 | | | | 1 | 1 | | | Exeter | Exeter Harriers Evening Open | 26 Aug 03 |
| 1500 | 4:03.98 | | | | 4 | | | | Abingdon | U20 & U15 Inter-County Match | 24 Aug 03 |
| 1500 | 4:04.9 | | | | 1 | | | | Carn Brea | Cornwall County Schools Championships | 14 Jun 03 |
| 1500 | 4:10.0 | | | | 1 | | | | Exeter | ESAA South West Schools Inter-County Championships | 21 Jun 03 |
| 3000 | 9:06.6 | | | | 1 | | | | Exeter | South West League Cup | 8 Jun 03 |
| 2001 U17 Bristol & West |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 2:04.2 | | | | 1 | | | | Par | Cornwall County Championships | 13 May 01 |
| 1500 | 4:15.1 | | | | 1 | | | | Par | Cornwall County Championships | 13 May 01 |
| 3000 | 9:02.2 | | | | 2 | | | | Exeter | ESAA South West Schools Inter-County Championships | 16 Jun 01 |
| 2000 U17 Bristol & West |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 2:04.0 | | | | 1 | | | | Carn Brea | Cornwall Schools Championships | 10 Jun 00 |
| 1500 | 4:14.1 | | | | 1 | | | | Exeter | Exeter Harriers Evening Open | 25 Jul 00 |
| 1500 | 4:16.8 | | | | 1 | | | | Carn Brea | Cornwall Schools Championships | 10 Jun 00 |
| 1500 | 4:20.6 | | | | 1 | | | | Carn Brea | Cornwall County Championships | 14 May 00 |
| 3000 | 9:11.70 | | | | 9 | | | | Sheffield | ESAA English Schools' Championships | 8 Jul 00 |
| 3000 | 9:11.7 | | | | 2 | | | | Exeter | ESAA South West Schools Inter-County Championships | 17 Jun 00 |
| 3000 | 9:16.05 | | | | 15 | | | | Street | BMC PB Classic | 1 May 00 |
| 1999 U15 Bristol & West |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 4:18.25 | | | | 9 | D | | | Cardiff | BMC Grand Prix | 4 Aug 99 |
| 3000 | 9:39.6 | | | | 1 | | | | Exeter | - | 18 Jul 99 |