| 2023 SEN Brecon |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 8.4KXC | 34:44 | | | | 97 | | | | Margam Park | The John H Collins Gwent League | 11 Feb 23 |
| 9.4KXC | 36:49 | | | | 61 | | | | Pont-y-Pwl Park | The John H Collins Gwent League | 4 Mar 23 |
| 2021 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5000 | 13:53.29 | | | | 2 | | | | Cardiff | Welsh Athletics Elite Endurance Series | 21 Apr 21 |
| 5000 | 14:51.85 | | | | 1 | | | | Cardiff | Welsh Senior Championships (inc. Under 15) | 15 Aug 21 |
| 5000 | DNF | | | | - | | | | Sportcity | Müller British Championships inc. Invitation 10000m | 26 Jun 21 |
| 5K | 14:16 | c | | | 3 | | | | Bath | The On Bristol Track Club Elite 5K | 22 May 21 |
| 5K | 14:39 | | | 14:39 | 12 | | | | Cardiff | Cardiff Race for Victory 5K | 29 Aug 21 |
| 10K | 30:32 | | | | 1 | | | | Cardiff | Cardiff Sunset 10K | 18 Aug 21 |
| 2020 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| parkrun | 14:36 | | | | 1 | | | 1 | Bryn Bach | Bryn Bach parkrun # 376 | 8 Feb 20 |
| 2019 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:59.29 | | | | 1 | | | | Cardiff | Cardiff Night of Endurance | 14 Sep 19 |
| parkrun | 14:40 | | | | 1 | | | 1 | Aberdare | Aberdare parkrun # 60 | 7 Sep 19 |
| parkrun | 15:29 | | | | 1 | | | 1 | Maesteg | Maesteg parkrun # 116 | 23 Nov 19 |
| 10K | 30:50 | | | 30:50 | 9 | | | | Cardiff | Cardiff 10K | 1 Sep 19 |
| 10K | 31:14 | | | 31:15 | 4 | | | | Newport | ABP Newport Wales 10K | 5 May 19 |
| 10K | 31:52 | | | 31:52 | 3 | | | | Cwmavon | Richard Burton 10K | 3 Nov 19 |
| 2018 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:50.68 | | | | 2 | | | | Cardiff | Welsh Championships | 13 Jul 18 |
| 800 | 1:55.19 | i | | | 1 | | | | Cardiff | Welsh Athletics Senior Championships | 27 Jan 18 |
| 800 | 1:58.39 | i | | | 2 | h2 | | | Cardiff | Welsh Athletics Senior Championships | 27 Jan 18 |
| 1000 | 2:21.25 | i | | | 1 | | | | Cardiff | Cardiff Met GP3: Non-Thomas Open | 4 Feb 18 |
| 1500 | 3:41.78 | i | | | 6 | | | | Emirates Arena | Muller Grand Prix | 25 Feb 18 |
| 1500 | 3:42.76 | | | | 6 | A | | | Watford | BMC Gold Standard Races | 11 Jul 18 |
| 1500 | 3:47.52 | i | | | 3 | | | | Birmingham | British Athletics Championships | 17 Feb 18 |
| 1500 | 3:50.95 | | | | 8 | h1 | | | Gold Coast, AUS | Commonwealth Games | 13 Apr 18 |
| 1500 | 3:54.38 | | | | 13 | | | | Nathan, AUS | Queensland International Track Classic | 28 Mar 18 |
| 1500 | 3:54.50 | i | | | 7 | A | | | Ghent, BEL | IFAM Indoor | 10 Feb 18 |
| 1KXCL | 2:46 | | | | 7 | L1 | | | Edinburgh | Simplyhealth Great Edinburgh Cross Country International (Inc Scottish Inter District Championships) | 13 Jan 18 |
| 1M | 4:17 | | | 4:19 | 20 | SEN | | | London | Vitality Westminster Mile | 27 May 18 |
| 5K | 14:46 | | | 14:48 | 4 | | | | Cardiff | Cardiff Race for Victory 5K (Inc Welsh Championships) | 6 May 18 |
| parkrun | 19:05 | | | | 3 | | | 1 | Bryn Bach | Bryn Bach parkrun # 292 | 9 Jun 18 |
| 2017 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:48.68 | | | | 1 | A | | | Watford | BMC Grand Prix | 24 Jun 17 |
| 800 | 1:51.33 | | | | 2 | | | | Cardiff | Welsh Championships | 10 Jun 17 |
| 800 | 1:52.42 | i | | | 2 | B | | | Sheffield | BMC Sheffield Open | 8 Jan 17 |
| 800 | 1:53.32 | i | | | 2 | | | | Cardiff | Welsh Athletics Senior Championships | 28 Jan 17 |
| 800 | 1:55.12 | | | | 3 | h1 | | | Cardiff | Welsh Championships | 10 Jun 17 |
| 800 | 1:55.33 | i | | | 1 | h2 | | | Cardiff | Welsh Athletics Senior Championships | 28 Jan 17 |
| 1000 | 2:22.30 | i | | | 1 | | | | Cardiff | Cardiff Met GP2: New Year Open (inc South West of England & Welsh Masters Championships) | 15 Jan 17 |
| 1500 | 3:37.45 | | | | 11 | | | | Olympic Park | IAAF Diamond League Muller Anniversary Games | 9 Jul 17 |
| 1500 | 3:37.62 | | | | 1 | A | | | Watford | BMC Gold Standard Races | 14 Jun 17 |
| 1500 | 3:39.27 | | | | 9 | A | | | Oordegem-Lede, BEL | IFAM Outdoor | 27 May 17 |
| 1500 | 3:43.22 | + | | | | | | | Dublin (S), IRL | Morton Games | 12 Jul 17 |
| 1500 | 3:44.77 | i+ | | | 3m | | | | Athlone, IRL | AIT Grand Prix | 15 Feb 17 |
| 1500 | 3:45.79 | | | | 2 | h3 | | | Birmingham | British Championships | 1 Jul 17 |
| 1500 | 3:46.25 | | | | 8 | A | | | Solihull | BMC Grand Prix | 13 May 17 |
| 1500 | 3:47.60 | | | | 11 | B | | | Heusden-Zolder, BEL | NACHT van de Atletiek | 22 Jul 17 |
| 1500 | 3:52.33 | | | | 12 | | | | Birmingham | British Championships | 2 Jul 17 |
| 1500 | DNF | i | | | - | h2 | | | Sheffield | British Athletics Indoor Team Trials | 11 Feb 17 |
| Mile | 3:58.31 | | | | 8 | | | | Dublin (S), IRL | Morton Games | 12 Jul 17 |
| Mile | 3:59.84 | i | | | 3 | | | | Athlone, IRL | AIT Grand Prix | 15 Feb 17 |
| Mile | DNF | i | | | - | | | | Cardiff | Cardiff Met GP3: Non-Thomas Open (inc South West of England & Welsh Masters Championships) | 5 Feb 17 |
| 1.5KXCL | 4:12 | | | | 3 | L4 | | | Samorin, SVK | SPAR European Cross Country Championships | 10 Dec 17 |
| 1M | 4:09 | | | 4:11 | 17 | SM | | | London | Vitality Westminster Mile | 28 May 17 |
| 1M | 4:15 | | | | 1 | | | | Cardiff | Cardiff Half Marathon Festival of Running Miles (inc Welsh & British Masters Championships) | 30 Sep 17 |
| 4KXCL | 10:48 | | | | 1 | L1 | | | Monmouth | Welsh Relay Championships | 4 Nov 17 |
| 5K | 14:34 | | | 14:35 | 1 | | | | Cardiff | Cardiff Race for Victory 5K (Inc Welsh Championships) | 30 Apr 17 |
| parkrun | 14:50 | | | | 1 | | | 1 | Penallta | Penallta parkrun # 125 | 25 Nov 17 |
| parkrun | 15:20 | | | | 1 | | | 1 | Cardiff | Cardiff parkrun # 517 | 11 Nov 17 |
| 5.08KL | 15:01 | | | | 1 | L2 | | | Sutton Coldfield | ERRA National Men's 12-Stage Relays | 8 Apr 17 |
| 2016 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:53.33 | i | | | 3 | 1 | | | Lee Valley | Lee Valley Middle Distance Open | 17 Feb 16 |
| 800 | 1:53.78 | | | | 2 | | | | Letterkenny, IRL | Letterkenny AC Sub 4 Minute Mile Challenge | 2 Jul 16 |
| 800 | 1:53.87 | | | | 1 | B | | | Cardiff | British Athletics League Division 2 | 7 May 16 |
| 800 | 1:55.29 | i | | | 1 | | | | Cardiff | Welsh Athletics Senior Championships | 31 Jan 16 |
| 800 | 1:57.66 | i | | | 1 | h3 | | | Cardiff | Welsh Athletics Senior Championships | 31 Jan 16 |
| 1500 | 3:39.41 | | | | 1 | A | | | Oordegem-Lede, BEL | Memorial Leon Buyle | 4 Jun 16 |
| 1500 | 3:40.2 | | | | 3 | A | | | Watford | BMC Gold Standard Races | 15 Jun 16 |
| 1500 | 3:44.53 | | | | 6 | A | | | Sports City | BMC Grand Prix | 14 May 16 |
| 1500 | 3:46.66 | | | | 3 | h1 | | | Birmingham | British Championships | 25 Jun 16 |
| 1500 | 3:48.08 | | | | 10 | A | | | Kortrijk, BEL | Guldendensporenmeeting | 9 Jul 16 |
| 1500 | 3:48.71 | i | | | 3 | 1 | | | Cardiff | Cardiff Met Open (Featuring South West of England & Welsh Masters Championships) | 23 Jan 16 |
| 1500 | 3:49.74 | | | | 1 | A | | | Cardiff | British Athletics League Division 2 | 7 May 16 |
| 1500 | 3:51.82 | | | | 9 | | | | Birmingham | British Championships | 26 Jun 16 |
| 1500 | 3:57.51 | | | | 1 | | | | Cardiff | Welsh Championships | 11 Jun 16 |
| 1500 | 4:01.28 | i | | | 11 | h2 | | | Sheffield | British Athletics Championships | 27 Feb 16 |
| 3000 | 8:10.02 | i | | | 2 | 1 | | | Cardiff | Cardiff Met GP1: Christmas Classic | 11 Dec 16 |
| 1KXCL | 2:53 | | | | 7 | 3 | | | Edinburgh | Great Edinburgh Cross Country International (Inc Scottish Inter District Championships) | 9 Jan 16 |
| 1M | 4:01 | | | 4:02 | 3 | SM | | | London | Vitality Westminster Mile | 29 May 16 |
| 1M | 4:22 | | | | 2 | | | 2 | Cardiff | Cardiff Half Marathon Festival of Running Miles (inc Welsh & British Masters Championships) | 1 Oct 16 |
| 1M | 4:28 | | | | 1 | | | | Pontcanna Fields | Cardiff Summer Series Mile | 29 Apr 16 |
| 4KXCL | 10:32 | | | | 1 | L3 | | | Monmouth | Welsh Relay Championships | 23 Oct 16 |
| 5K | 14:51 | | | 14:51 | 1 | | | | Cardiff | Cardiff Race for Victory 5K | 1 May 16 |
| parkrun | 14:43 | | | | 1 | | | 1 | Pontypridd | Pontypridd parkrun # 148 | 26 Nov 16 |
| 5.88KL | 17:24 | | | | 1 | L6 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 8 Oct 16 |
| 8KXC | 26:02 | | | | 13 | | | | Dublin, IRL | Athletics Ireland Autumn Open | 16 Oct 16 |
| 10K | 30:08 | c | | | 16 | | | | Leeds | Age UK Leeds Abbey Dash 10K | 6 Nov 16 |
| 2015 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:50.56 | | | | 2 | A | | | Stretford | BMC Gold Standard Races | 11 Aug 15 |
| 800 | 1:51.05 | | | | 2 | | | | Cardiff | Welsh Athletics International | 29 Jul 15 |
| 800 | 1:52.42 | | | | 1 | F | | | Oxford | BMC Grand Prix | 18 Jul 15 |
| 800 | 1:55.91 | | | | 7 | C | | | Watford | BMC Grand Prix | 27 Jun 15 |
| 1500 | 3:43.30 | | | | 6 | | | | Solihull | BMC Grand Prix | 22 Aug 15 |
| 1500 | 4:01.3 | | | | 1 | | | | Cardiff | Welsh Championships | 28 Jun 15 |
| 1500 | 4:03.66 | | | | 11 | h1 | | | Birmingham | Sainsbury's British Championships | 4 Jul 15 |
| Mile | 4:04.3 | | | | 2 | 5 | | | Nottingham | Tim Wealthall Miles & Richard Belton 5000m | 29 Aug 15 |
| Mile | DNF | | | | - | | | | Dublin (S), IRL | Morton Games | 24 Jul 15 |
| 1KXCL | 3:24 | | | | 9 | L2 | | | Edinburgh | Great Edinburgh XCountry (inc Scottish Inter-District) | 10 Jan 15 |
| 1M | 4:16 | | | 4:16 | 14 | SM | | | London | Bupa Westminster Mile | 24 May 15 |
| 1M | 4:24 | | | | 1 | E | | | Cardiff | Butetown Mile | 30 Aug 15 |
| 1M | 4:28 | | | | 6 | | | | Cardiff | Lloyds Bank Festival of Running Mile (Inc Welsh and British Masters Championships) | 3 Oct 15 |
| 4KXCL | 12:59 | | | | 1 | L3 | | | Bridgend | Welsh Relay Championship | 22 Nov 15 |
| 5K | 14:42 | | | | 4 | E | | | Mountain Ash | Nos Galan Races | 31 Dec 15 |
| parkrun | 14:52 | | | | 1 | | | 1 | Pontypridd | Pontypridd parkrun # 100 | 14 Nov 15 |
| parkrun | 16:02 | | | | 3 | | | | Cardiff | Cardiff parkrun # 366 | 17 Jan 15 |
| 5.4KL | 16:12 | | | | 1 | L4 | | | Pontypridd | Welsh Road Relay Championships | 22 Mar 15 |
| 5M | 24:26 | | | 24:26 | 2 | | | | Cardiff | Cardiff Bay 5 | 4 May 15 |
| 10K | 31:29 | a | | 31:29 | 17 | | | | Brighton | Brighton Marathon Weekend 10K | 12 Apr 15 |
| 2014 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:53.23 | | | | 10 | A | | | Watford | BMC Best of British | 18 Jun 14 |
| 800 | 1:54.19 | i | | | 1 | | | | Cardiff | Welsh Athletics U13 / U17 / Senior Championships | 25 Jan 14 |
| 800 | 1:55.93 | i | | | 1 | h1 | | | Cardiff | Welsh Athletics U13 / U17 / Senior Championships | 25 Jan 14 |
| 1500 | 3:41.60 | | | | 1 | A | | | Watford | BMC Grand Prix | 17 May 14 |
| 1500 | 3:41.72 | | | | 10 | A | | | Oordegem-Lede, BEL | IFAM Outdoor | 31 May 14 |
| 1500 | 3:42.72 | i | | | 1 | | | | Cardiff | Welsh Athletics International | 9 Mar 14 |
| 1500 | 3:43.11 | i | | | 7 | 1 | | | Vienna, AUT | Vienna Indoor Classic | 28 Jan 14 |
| 1500 | 3:47.56 | | | | 1 | | | | Cardiff | Welsh Championships | 1 Jun 14 |
| 1500 | 3:51.02 | | | | 19 | B | | | Lede-Oordegem, BEL | Memorial Leon Buyle | 5 Jul 14 |
| 1M | 4:08 | | | 4:08 | 6 | | | | London | Bupa Westminster Mile | 24 May 14 |
| 1M | 4:18 | | | 4:18 | 13 | A | | | London | BMC Elite Mile | 22 Jun 14 |
| 4.3KL | 12:54 | | | | 3 | L4 | | | Sutton Coldfield | ERRA National Men's 12 Stage Relays | 5 Apr 14 |
| 5K | 15:29 | | | | 1 | | | | Cardiff | SSAFA 5K | 23 Jul 14 |
| parkrun | 16:36 | | | | 5 | | | 1 | Cardiff | Cardiff parkrun # 354 | 8 Nov 14 |
| 5.6KL | 16:24 | | | | 1 | L4 | | | Pontypridd | Welsh Road Relay Championships | 16 Mar 14 |
| ZXC | 3:08 | | | | 11 | | | | Brussels, BEL | Lotto Cross Cup | 21 Dec 14 |
| 2013 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 52.82 | | | | 5 | 1 | | | Swansea | Welsh Athletics Open Meeting (Inc Welsh Senior League) | 16 Jun 13 |
| 800 | 1:52.32 | | | | 2 | D | | | Oxford | BMC Grand Prix | 20 Jul 13 |
| 800 | 1:53.10 | | | | 1 | 1 | | | Swansea | Welsh Athletics Open Meeting (Inc Welsh Senior League) | 16 Jun 13 |
| 800 | 1:53.47 | i | | | 2 | 17 | | | Lee Valley | Lee Valley Middle Distance Open | 20 Feb 13 |
| 1500 | 3:41.15 | | | | 1 | A | | | Watford | BMC Grand Prix | 30 Jun 13 |
| 1500 | 3:41.87 | | | | 2 | A | | | Sportcity | BMC Grand Prix | 1 Jun 13 |
| 1500 | 3:44.03 | | | | 1 | h2 | | | Birmingham | Sainsbury's British Championships | 12 Jul 13 |
| 1500 | 3:44.84 | | | | 1 | | | | Loughborough | Loughborough International | 19 May 13 |
| 1500 | 3:48.94 | i | | | 5 | | | | Sheffield | British Athletics European Trials & UK Championships | 10 Feb 13 |
| 1500 | 3:49.37 | i | | | 4 | h2 | | | Sheffield | British Athletics European Trials & UK Championships | 9 Feb 13 |
| 1500 | 3:51.15 | i | | | 1 | 3 | | | Vienna, AUT | Indoor Classic Vienna | 29 Jan 13 |
| 1500 | 3:56.01 | | | | 11 | | | | Birmingham | Sainsbury's British Championships | 13 Jul 13 |
| 1500 | 3:57.28 | | | | 12 | 2 | | | Merksem BEL | Internationaal Antwerps Atletiek Gala | 24 Aug 13 |
| 1500 | 3:57.98 | i | | | 4 | 1 | | | Cardiff | Welsh Athletics & Cardiff Met Grand Prix Series inc. South West England Championships | 13 Jan 13 |
| Mile | 4:01.04 | | | | 2 | | | | Cardiff | Welsh Athletics International | 31 Jul 13 |
| Mile | 4:03.96 | i | | | 1 | | | | Cardiff | Welsh Athletics Indoor International | 10 Mar 13 |
| 3000 | 8:17.62 | i | | | 10 | 3 | | | LInz, AUT | Gugl Indoor | 31 Jan 13 |
| 1M | 4:05 | | | | 7 | E | | | London | Westminster Mile | 26 May 13 |
| 1M | 4:21 | | | | 3 | | | | Cardiff | Welsh Mile Championships | 5 Oct 13 |
| 1M | 4:27 | | | | 1 | | | | Cardiff | Cardiff Summer Series Mile | 3 May 13 |
| 1MNAD | 4:43 | | | | 1 | | | | Bristol | Bristol Road Miles | 14 Sep 13 |
| 5.848KL | 17:58 | | | | 24 | L1 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 12 Oct 13 |
| 5M | 24:46 | | | 24:46 | 1 | | | | Cardiff | Cardiff Bay 5 | 6 May 13 |
| 8.663KL | 26:58 | | | | 14 | L1 | | | Sutton Coldfield | ERRA Men's 12-Stage Relays (Long Legs) | 13 Apr 13 |
| 10K | 29:50 | | | 29:51 | 12 | | | | Leeds | Leeds Abbey Dash 10K | 17 Nov 13 |
| 10K | 30:00 | | | | 8 | | | | Telford | Telford 10K | 15 Dec 13 |
| 10K | 33:49 | | | | 2 | | | | Llantwit Major | Atlantic College 10K | 24 Mar 13 |
| 10MNAD | 58:28 | | | | 1 | | | | Elan | Elan Valley 10 | 23 Nov 13 |
| ZRDL | 16:52 | | | | 1 | L3 | | | Llandow | Welsh Relay Championships | 17 Mar 13 |
| ZXC | 34:00 | | | | 7 | | | | Crickhowell | Welsh Championships | 16 Feb 13 |
| 2012 SEN Cardiff/Tulsa Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:52.00 | | | | 1 | A | | | Birmingham Uni | BMC Regional Races | 11 Jul 12 |
| 800 | 1:53.24 | | | | 3 | | | | Wichita KS, USA | Track-It Buster Invitational | 27 Apr 12 |
| 800 | 1:54.16 | | | | 2 | A | | | Gateshead | British Athletics League Division 1 | 30 Jun 12 |
| 1500 | 3:45.86 | | | | 4 | B | | | Stretford | BMC Grand Prix | 7 Jul 12 |
| 1500 | 3:46.45 | | | | 4 | | | | Fayetteville AR, USA | Arkansas Twilight | 4 May 12 |
| 1500 | 3:47.02 | | | | 1 | A | | | Exeter | BMC Regional Races | 26 Jun 12 |
| 1500 | 3:50.57 | | | | 1 | 1 | | | Fayetteville AR, USA | John McDonnell Invitational | 21 Apr 12 |
| 1500 | 3:51.97 | | | | 2 | | | | New Orleans LA, USA | Conference USA Outdoor Championships | 13 May 12 |
| 1500 | 3:57.64 | | | | 12 | C | | | Watford | BMC Grand Prix | 9 Jun 12 |
| 1500 | 3:59.49 | | | | 14 | h1 | | | Birmingham | Aviva British Championships inc. Olympic Trials | 22 Jun 12 |
| 1500 | 4:02.60 | | | | 10 | h2 | | | Austin TX, USA | NCAA Division I West Preliminary Round | 24 May 12 |
| Mile | 4:13.61 | i | | | 4 | 2 | | | Birmingham AL, USA | Conference USA Indoor Championships | 26 Feb 12 |
| Mile | 4:17.19 | i# | | | 25 | | | | South Bend IN, USA | Meyo Invitational | 4 Feb 12 |
| 3000 | 8:19.70 | | | | 3 | | | | Cardiff | Welsh Athletics International | 18 Jul 12 |
| 3000 | 8:28.57 | i | | | 13 | 1 | | | Fayetteville AR, USA | Tyson Invitational | 11 Feb 12 |
| 3000 | 8:39.85 | | | | 5 | A | | | Gateshead | British Athletics League Division 1 | 30 Jun 12 |
| 3000 | DNF | i | | | - | 2 | | | Birmingham AL, USA | Conference USA Indoor Championships | 26 Feb 12 |
| 5000 | 14:43.72 | | | | 9 | | | | New Orleans LA, USA | Conference USA Outdoor Championships | 13 May 12 |
| 5K | 14:47 | | | | 3 | | | | Mountain Ash | Nos Galan 5K Elite Race | 31 Dec 12 |
| 5MNAD | 25:09 | | | | 1 | | | | Glynneath | Glynneath 5 | 26 Dec 12 |
| 2011 U23 Cardiff/Tulsa Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:52.82 | | | | 2 | | | | Tulsa OK, USA | Tulsa Duels | 19 Mar 11 |
| 1000 | 2:29.89 | i | | | 4 | | | | Norman OK, USA | J.D. Martin Invitational | 22 Jan 11 |
| 1500 | 3:45.53 | | | | 4 | | | | Houston TX, USA | Conference USA Outdoor Championships | 15 May 11 |
| 1500 | 3:48.75 | | | | 10 | 1 | | | Fayetteville AR, USA | John McDonnell Invitational | 23 Apr 11 |
| 1500 | 3:50.16 | | | | 4 | | | | Fayetteville AR, USA | Arkansas Spring Invitational | 2 Apr 11 |
| 1500 | 3:55.42 | | | | 12 | h3 | | | Eugene OR, USA | NCAA Division I West Preliminary Round | 26 May 11 |
| Mile | 4:00.74 | i | | | 1 | | | | Fayetteville AR, USA | Arkansas Final Qualifier | 4 Mar 11 |
| Mile | 4:16.06 | i | | | 13 | | | | Fayetteville AR, USA | Tyson Invitational | 11 Feb 11 |
| Mile | 4:18.55 | i | | | 6 | | | | Joplin MO, USA | Fazoli/Baymont Invitational | 4 Feb 11 |
| 3000 | 8:12.74 | i | | | 2 | I | | | Fayetteville AR, USA | Tyson Invitational | 12 Feb 11 |
| 3000 | 8:16.24 | i | | | 1 | | | | Houston TX, USA | Conference USA Indoor Championships | 26 Feb 11 |
| 3000 | 8:24.81 | i | | | 4 | | | | Joplin MO, USA | Fazoli/Baymont Invitational | 4 Feb 11 |
| 5000 | 14:19.30 | | | | 27 | A | | | Walnut CA, USA | Mt Sac Relays | 15 Apr 11 |
| 5000 | 14:37.06 | | | | 6 | | | | Houston TX, USA | Conference USA Outdoor Championships | 15 May 11 |
| 8KXC | 24:13.3 | | | | 9 | | | | Houston TX, USA | Conference USA Cross Country Championships | 31 Oct 11 |
| 8KXC | 25:03 | | | | 41 | | | | Terre Haute IN, USA | Indiana State Pre-National Invitational | 16 Oct 11 |
| 8KXC | 25:52.70 | | | | 107 | | | | Stillwater OK, USA | Cowboy Jamboree | 1 Oct 11 |
| 10KXC | 31:21.3 | | | | 163 | | | | Terra Haute IN, USA | NCAA Division I Championships | 21 Nov 11 |
| 10KXC | 32:04.08 | | | | 30 | | | | DeKalb IL, USA | NCAA DI Midwest Regional Cross Country Championships | 12 Nov 11 |
| 2010 U23 Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:55.42 | i | | | 1 | 2 | | | Cardiff | Inter-Universities Match | 7 Mar 10 |
| 1500 | 3:49.32 | i | | | 3 | | | | Cardiff | Welsh Senior Championships | 23 Jan 10 |
| 1500 | 3:49.67 | | | | 2 | A | | | Cardiff | British Athletics League Division 1 | 5 Jun 10 |
| 1500 | 3:50.19 | | | | 1 | | | | Cardiff | Welsh Athletics Open Meeting | 14 Jul 10 |
| 1500 | 3:50.63 | i | | | 5 | | | | Sheffield | BUCS Indoor Championships | 14 Mar 10 |
| 1500 | 3:52.27 | i | | | 2 | | | | Cardiff | Celtic International & U16 Schools International | 21 Feb 10 |
| 1500 | 3:59.34 | | | | 4 | h1 | | | Cardiff | Welsh Championships | 12 Jun 10 |
| 1500 | 3:59.82 | | | | 4 | B | | | Don Valley | British Athletics League Division 1 | 3 Jul 10 |
| 1500 | 4:01.76 | i | | | 2 | s2 | | | Sheffield | BUCS Indoor Championships | 13 Mar 10 |
| 1500 | 4:02.26 | i | | | 1 | h2 | | | Sheffield | BUCS Indoor Championships | 13 Mar 10 |
| 1500 | 4:13.98 | | | | 6 | | | | Cardiff | Welsh Championships | 12 Jun 10 |
| 3000 | 8:16.60 | | | | 11 | | | | Loughborough | Loughborough International | 23 May 10 |
| 3000 | 8:18.68 | i | | | 2 | | | | Cardiff | Welsh U15/U20 Championships | 31 Jan 10 |
| 5000 | 14:25.48 | | | | 4 | A | | | Solihull | BMC Nike Grand Prix | 10 Jul 10 |
| 5000 | 14:55.51 | | | | 3 | | | | Bedford | Aviva England U23 and U20 World Trials Championships | 19 Jun 10 |
| 5000 | 15:21.07 | | | | 1 | B | | | Don Valley | British Athletics League Division 1 | 3 Jul 10 |
| 10000 | 31:26.61 | | | | 5 | A | | | Bedford | BUCS Championships | 2 May 10 |
| 5K | 14:55 | | | | 37 | | | | Armagh | Armagh 5K | 25 Feb 10 |
| parkrun | 14:44 | | | | 1 | | | | Cardiff | Cardiff parkrun # 116 | 15 May 10 |
| 8KXC | 24:14 | | | | 8 | | | | Tulsa OK, USA | Conference USA Cross Country Championships | 1 Nov 10 |
| 8KXC | 24:46.3 | | | | 68 | W | | | Terre Haute IN, USA | NCAA DI Pre-National Invitational | 16 Oct 10 |
| 8KXC | 25:29 | | | | 93 | | | | Notre Dame IN, USA | Notre Dame Invitational | 1 Oct 10 |
| 8.663KL | 27:07 | | | | 16 | L1 | | | Sutton Park | ERRA National Men's 12 Stage Road Relays (Long Legs) | 17 Apr 10 |
| 10KXC | 31:17.60 | | | | 50 | | | | Peoria IL, USA | NCAA Midwest Regional Championships | 13 Nov 10 |
| ZXC | 36:23 | | | | 24 | | | | Stirling | BUCS Cross Country Championships | 6 Feb 10 |
| 2009 U23 Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:54.47 | | | | 6 | | | | Cardiff | Welsh Championships | 13 Jun 09 |
| 1500 | 3:57.16 | | | | 2 | B | | | Bromley | British Athletics League National 2 | 4 Jul 09 |
| 3000 | 8:25.61 | i | | | 2 | 1 | | | Cardiff | UWIC Open | 12 Dec 09 |
| 3000 | 8:29.19 | i | | | 6 | | | | Sheffield | BUCS Indoor Championships | 15 Mar 09 |
| 3000 | 8:33.37 | i | | | 2 | | | | Cardiff | Inter University Match | 1 Mar 09 |
| 3000 | 8:38.26 | | | | 1 | | | | Cardiff | Welsh Athletics Open | 13 May 09 |
| 3000 | 8:39.18 | i | | | 2 | h4 | | | Sheffield | BUCS Indoor Championships | 14 Mar 09 |
| 5000 | 14:27.70 | | | | 2 | | | | Cardiff | Welsh U13/U15 Championships | 11 Jul 09 |
| 5000 | 14:37.7 | | | | 2 | A | | | Cardiff | British Athletics League National 2 | 6 Jun 09 |
| 5000 | 14:42.31 | | | | 3 | | | | Bedford | England U20 & U23 Championships | 28 Jun 09 |
| 5000 | 14:50.10 | | | | 3 | A | | | Kingston | British Athletics League National 2 | 22 Aug 09 |
| 5K | 14:39 | | | | 1 | | | | Swansea | Swansea Bay 10K | 27 Sep 09 |
| 5K | 14:45 | | | | 7 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 09 |
| 5K | 15:00 | | | | 4 | | | | Cardiff | SSAFA 5K | 20 May 09 |
| 5K | 15:29 | | | | 1 | | | 1 | Rhayader | Rhayader 5K Series | 27 May 09 |
| parkrun | 19:11 | | | | 30 | | | | Bushy Park | Bushy Park parkrun # 235 | 31 Jan 09 |
| 5M | 24:39 | | | | 1 | | | | Glynneath | Glynneath 5 | 26 Dec 09 |
| 9KXC | 30:49 | | | | 34 | | | | Gateshead | McCain UK Cross Challenge | 14 Nov 09 |
| 9.8KXC | 30:25 | | | | 46 | | | | Liverpool | McCain UK Cross Challenge | 28 Nov 09 |
| 10K | 30:12 | | | | 6 | | | | Cardiff | Cardiff 10K | 6 Sep 09 |
| 10K | 31:24 | | | | 14 | | | 1 | Bristol | Bristol 10K | 10 May 09 |
| 10K | 32:11 | | | | 1 | | | | Hereford | Hereford New Year's Day 10K | 1 Jan 09 |
| ZRDL | 17:17 | | | | 6 | L1 | | | Sutton Coldfield | National 6 Stage Relays | 17 Oct 09 |
| ZRDL | 28:01 | | | | | L3 | | | Sutton Coldfield | ERRA National Men's 12 Stage Road Relays | 18 Apr 09 |
| ZXC | 32:24 | | | | 5 | | | 2 | Bridgend | Gwent League | 11 Oct 09 |
| ZXC | 34:40 | | | | 10 | | | 4 | Brecon | Gwent League | 14 Feb 09 |
| 2008 U20 Brecon |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 4:11.81 | | | | 1 | A | | | Neath | Welsh Junior League Plate Final | 23 Aug 08 |
| 1500 | 4:14.7 | | | | | | | | Swansea | Welsh Junior League 1 East & West | 20 Apr 08 |
| 3000 | 9:24.8 | | | | | | | | Connah's Quay | Welsh Senior League | 2 Aug 08 |
| 3000SC | 10:45.4 | | | | | | | | Connah's Quay | Welsh Senior League | 2 Aug 08 |
| 3M | 15:20 | | | | 1 | | | 1 | Llanfrynach | Brecon 3-4-5 (3M) | 6 May 08 |
| 5K | 15:34 | | | | 1 | | | | Hereford | Hereford Leisure Centre 5K Series | 24 Apr 08 |
| parkrun | 15:22 | | | | 1 | | | 1 | Cardiff | Cardiff parkrun # 38 | 1 Nov 08 |
| parkrun | 15:26 | | | | 1 | | | 1 | Cardiff | Cardiff parkrun # 36 | 18 Oct 08 |
| ZXC | 21:45 | | | | 27 | | | | Liverpool | McCain UK Cross Challenge | 29 Nov 08 |
| ZXC | 24:19 | | | | 15 | | | | Dublin, IRL | President's Cup Cross Country | 19 Mar 08 |
| ZXC | 26:19 | | | | 5 | | | | Swansea | Welsh Cross Country Championships | 24 Feb 08 |
| ZXC | 27:46 | | | | 20 | | | 10 | Edinburgh | UK:A Home International | 29 Mar 08 |
| ZXC | 32:46 | | | | 2 | | | | Bridgend | Gwent League | 12 Oct 08 |
| ZXC | 33:19 | | | | 7 | | | | Bath | Gwent League | 9 Nov 08 |
| ZXC | 37:38 | | | | 7 | | | 1 | Bristol | Gwent League | 6 Dec 08 |
| ZXC | NT | | | | 1 | | | | Wrexham | Welsh Inter Regional (inc Masters) | 13 Dec 08 |
| 2007 U20 Brecon |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 4:05.6 | | | | 1 | | | | Newport | Welsh Junior League East Division | 15 Jul 07 |
| 1500 | 4:15.25 | | | | | | | | Brecon | Welsh Schools' Championships | 7 Jul 07 |
| 1500 | 4:16.6 | | | | | | | | Aberdare | Welsh Senior League Division 1 & Division 2 | 26 May 07 |
| 1500 | 4:21.4 | | | | | | | | Wrexham | Welsh Senior League Division 1 & 2 | 28 Jul 07 |
| 3000 | 8:53.1 | | | | 3 | B | | | Derby | U23 Inter Territorial Match | 19 Aug 07 |
| 3000 | 8:53.75 | | | | 1 | | | | Brecon | Welsh Schools' Championships | 7 Jul 07 |
| 3000 | 8:54.87 | | | | 1 | | | | Aberdare | Inter-Association Match | 18 Jul 07 |
| 3000 | 8:57.82 | | | | 2 | | | | Swansea | Welsh Junior Championships | 16 Jun 07 |
| 3000 | 8:58.25 | | | | 3 | A | | | Hendon | U20 Inter Territorial Match | 2 Sep 07 |
| 3000 | 9:03.8 | | | | 2 | | | | Aberdare | Welsh Senior League Division 1 & Division 2 | 26 May 07 |
| 5000 | 15:44.0 | | | | 3 | | | | Cardiff | South Wales Championships | 1 Aug 07 |
| 5000 | 15:46.4 | | | | 1 | | | | Carmarthen | Welsh League | 23 Jun 07 |
| 5000 | 15:57.5 | | | | 2 | | | | Brecon | Welsh League | 11 Aug 07 |
| 400H | 64.7 | | | | | | | | Wrexham | Welsh Senior League Division 1 & 2 | 28 Jul 07 |
| 2000SC | 6:43.2 | | | | | | | | Brecon | Welsh League | 11 Aug 07 |
| 3000SC | 10:11.8 | | | | | | | | Wrexham | Welsh Senior League Division 1 & 2 | 28 Jul 07 |
| 3000SC | 10:11.8 | | | | 1 | | | | Wrexham | Welsh Senior League Division 1 & 2 | 28 Jul 07 |
| 3M | 15:26 | | | | 2 | | | | Brecon | Brecon 3-4-5 | 22 May 07 |
| 5K | 15:34 | | | | 2 | | | | Hereford | Hereford Leisure Centre 5K | 26 Apr 07 |
| 5K | 15:42 | | | | 3 | | | | Hereford | Hereford Leisure Centre 5K Series | 7 Jun 07 |
| 5K | 15:45 | | | | 1 | | | 1 | Rhayader | Rhayader 5K Series | 30 May 07 |
| 5K | 15:54 | | | | 1 | | | | Hereford | Hereford Leisure Centre 5K Series | 17 May 07 |
| 7.4KXC | 26:49 | | | | 5 | | | | Cardiff | Welsh Inter Regional and Vets Champs | 9 Dec 07 |
| 10K | 34:36 | | | | 3 | | | | Hereford | Hereford New Year's Day 10K | 1 Jan 07 |
| ZXC | 36:25 | | | | 18 | | | | Swansea | Gwent League | 13 Oct 07 |
| 2006 U20 Brecon |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 2:03.3 | | | | | | | | Wrexham | Welsh Senior League Divs 1 & 2 Match 3 of 3 | 2 Jul 06 |
| 1500 | 4:23.4 | | | | | | | | Wrexham | Welsh Senior League Divs 1 & 2 Match 3 of 3 | 2 Jul 06 |
| 3000 | 9:06.22 | | | | 2 | | | | Cardiff | Welsh Inter Regional Championships | 27 Aug 06 |
| 3000 | 9:22.36 | | | | 13 | B | | | Street | BMC Academy PB Classic | 1 May 06 |
| 5000 | 16:45.4 | | | | | | | | Aberdare | Welsh Senior League Division 1 & 2 | 6 Aug 06 |
| 2000SC | 6:43.88 | | | | | | | | Brecon | PDM Property Welsh Schools Championships | 1 Jul 06 |
| 5K | 16:36 | | | | 9 | | | | Hereford | Hereford Leisure Centre 5km Series | 27 Apr 06 |
| 5K | 16:44 | | | | 9 | | | | Hereford | Hereford Leisure Centre 5km | 8 Jun 06 |
| 5K | 16:53 | | | | 4 | | | | Hereford | Hereford Leisure Centre 5km | 18 May 06 |