Coach: Yes Club: Swansea/Royal Air Force Gender: Male Age Group: SEN County: Wales West Region: Wales Nation: Wales

Lead Coach: James Thie

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Athletes Coached

Name	Club	AG	Sex	Best Event	Rank	AG	Year	Performance
Samuel Beresford	Royal Air Force	SEN	M
Peter Bird	Corstorphine	SEN	M	HM	1818	ALL	2025	77:27
Luke Cossey	Yaxley	SEN	M	5K	1630	ALL	2025	16:45
Grace Rowland	Vale of Aylesbury	SEN	W	5K	929	ALL	2025	20:34
Morgan Thompson	Barnsley AC	SEN	M	HM	611	ALL	2025	72:51

Best known performances

Event PB 2025 2024 2023 2022 2021 2020 2019 2018 2017 2016 2015 2014 2013 2012 Event 2011 2010 2009 2008 2007 2006 800 2:04.1 2:04.1 800 1500 4:03.64 4:14.54 5:05.68 4:10.72 4:03.64 1500 4:06.23 4:10.73 Mile 4:31.86 Mile 4:31.86 3000 8:35.73i 8:41.3 8:48.78 8:35.73i 3000 8:53.15i 8:46.07i 5000 14:47.5 15:03.06 15:08.04 15:15.14 14:47.5 15:00.82 15:24.02 15:12.42 5000 15:19.60 10000 31:30.72 31:30.72 10000 33:06.01 32:46.62 33:13.89 2000SC 6:28.14 2000SC 6:28.14 6:29.8 6:29.12 6:37.8 3000SC 10:08.06 3000SC 10:08.06 10:42.33 2M 9:38 9:38 2M Event PB 2025 2024 2023 2022 2021 2020 2019 2018 2017 2016 2015 2014 2013 2012 Event 2011 2010 2009 2008 2007 2006 5K 14:37 14:37 14:52 15:01 14:55 14:51 15:33 14:44 14:56 15:05 15:17 15:31 15:28 5K 15:30 15:17 16:57 parkrun 15:11 17:19 16:00 15:23 16:49 15:11 16:50 15:53 16:28 15:45 15:42 16:16 16:30 parkrun 16:03 15:42 6K 19:31 19:31 6K 4M 21:06 21:06 4M 5M 24:45 25:43 25:39 24:45 25:37 25:07 5M 25:41 6M 31:58 6M 32:42 31:58 32:38 10K 30:12 31:44 32:52 30:52 30:12 30:39 30:33 31:41 31:03 31:17 31:39 31:06 10K 32:19 34:53 35:32 12K 43:44 12K 43:44 8M 41:42 41:42 8M 44:42 Event PB 2025 2024 2023 2022 2021 2020 2019 2018 2017 2016 2015 2014 2013 2012 Event 2011 2010 2009 2008 2007 2006 10M 50:19 51:18 50:19 51:35 52:28 51:36 53:22 53:14 10M 55:23 HM 66:09 67:09 66:52 67:22 69:45 66:09 66:40 67:21 66:48 67:32 68:48 68:01a 69:52 HM 74:36 30K 1:41:59 1:41:59 30K Mar 2:18:54 2:33:39 2:23:02 2:18:54 2:43:30 2:20:18 2:21:38 2:35:50 2:25:19 2:37:07 Mar 50K 2:59:30 2:59:30 3:02:00 50K

Performances	Submit
2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 2018 2019 2020 2021 2022 2023 2024 2025
Default Date (Latest first) Date (Earliest first) Event Position Age Graded Points

2025 SEN Swansea/Royal Air Force
Event	Perf				Pos				Venue	Meeting	Date
5K	14:37			14:38	6	C			Leicester	Podium Festival 5K	15 Mar 25
parkrun	17:19				2			1	Rutland Water	Rutland Water parkrun # 404	22 Feb 25
HM	67:09	c			7				Cambridge	Cambridge Half Marathon	9 Mar 25
30K	1:41:59			1:42:00	2				Stamford	Stamford Striders Valentines 30K	16 Feb 25
ZXC	32:25				3				RAF Halton	Inter Services Championships	12 Feb 25
2024 SEN Swansea/Royal Air Force
Event	Perf				Pos				Venue	Meeting	Date
5000	15:03.06				2				Exeter	Inter Service Championships	10 Jul 24
5000	15:10.67				2				Nuneaton	Police Sport UK National Championships	5 Jun 24
5K	14:52			14:53	2				Bicester	Alchester 5K	14 Aug 24
5K	15:29				1				Stamford	Peterborough Grand Prix Series 3K / 5K	24 Jul 24
5.38ML	27:35				9	L11			Sutton Coldfield	ERRA Men's National 12-Stage Relays	6 Apr 24
9.7KXC	33:00				1				RAF Halton	RAF Championships	7 Feb 24
10K	31:44			31:44	4				Norwich	Run Norwich 10K	8 Sep 24
10K	32:14			32:15	1				Fairford	Fairford 10K	9 Jun 24
10KXC	36:10				2				RAF Halton	Sefton Brancker Cup	10 Jan 24
10M	51:18			51:20	1				Boddington	Boddington 10	28 Jan 24
10M	52:49				1				Lampeter	Teifi 10	31 Mar 24
HM	66:52			66:54	3				Peterborough	Great Eastern Run Half Marathon	13 Oct 24
Mar	2:33:39			2:33:40	2				Llanberis	Snowdonia Marathon Eryri	26 Oct 24
2023 SEN Swansea/Royal Air Force
Event	Perf				Pos				Venue	Meeting	Date
5000	15:08.04				3				Aldershot	Inter-Service Athletics Championships	12 Jul 23
5000	15:08.13				1				Corby	Civil Service AA Championships (incorporating RAF Championships)	19 Jul 23
5000	15:25.92				5				Newport	Welsh 3000m & 5000m Championships	31 May 23
5K	15:01			15:01	26	R3	26	23	Battersea Park	Friday Night 5K Under the Lights	15 Sep 23
parkrun	16:00				2			1	Morecambe Prom	Morecambe Prom parkrun # 160	30 Sep 23
parkrun	16:27				1			1	Brockenhurst Summer	Brockenhurst parkrun # 434	1 Jul 23
parkrun	16:49				1			1	Teifi Marshes Nature Reserve	Teifi Marshes Nature Reserve parkrun # 13	14 Oct 23
5M	25:43			25:43	2				Oxford	Headington 5	27 Aug 23
9.6KXC	33:10				66				Cardiff	British Athletics Cross Challenge (inc John H Collins Gwent League)	11 Nov 23
10K	32:52			32:52	2				Gloucester	Gloucester 10K	25 Jun 23
8MNAD	43:58				1				Woodstock	Woodstock 8	9 Sep 23
Mar	2:23:02	c			14				Doha, QAT	Doha Marathon	20 Jan 23
2022 SEN Cardiff/Royal Air Force/Wharfedale
Event	Perf				Pos				Venue	Meeting	Date
3000	8:41.3				1				Gloucester	Gloucester Summer Open	7 Jun 22
3000	8:46.0				1	3			Cheltenham	Cheltenham Midsummer Open	13 Jul 22
parkrun	15:23				1			1	Rutland Water	Rutland Water parkrun # 259	14 May 22
parkrun	15:49				1			1	Rutland Water	Rutland Water parkrun # 247	19 Feb 22
parkrun	16:15				1			1	Leazes	Leazes parkrun # 57	19 Mar 22
10K	30:52			30:54	30				Manchester	Great Manchester Run 10K	22 May 22
10KXC	36:03				2				RAF Halton	RAF v Police v Fire Service v Civil Service Match	13 Jan 22
10.35KXC	34:32				6				Pembrey	Welsh National Championships	26 Feb 22
6.5MXC	37:10				1				RAF Halton	RAF Championships	27 Jan 22
10M	50:19				1				Staverton	Staverton 10	30 Jan 22
HM	67:22			67:22	1				Helsby	Essar Four Villages Half Marathon	16 Jan 22
HM	67:43			67:44	15				Cardiff	Cardiff University Cardiff Half Marathon	27 Mar 22
HM	68:31			68:31	8				Bath	Bath Half Marathon	16 Oct 22
HM	68:35				2				Kenilworth	Kenilworth Half Marathon	11 Sep 22
Mar	2:18:54			2:18:56	19	E			Manchester	Therme Manchester Marathon	3 Apr 22
ZXC	32:56				1				RAF Halton	Inter Services Championships	9 Feb 22
2021 SEN Cardiff/Royal Air Force/Wharfedale
Event	Perf				Pos				Venue	Meeting	Date
5K	14:55	c			4				Bath	South West PB Series 5K	28 Jul 21
5K	14:55			14:55	24				Cardiff	Cardiff Race for Victory 5K	29 Aug 21
5K	15:26				32	4			Leicester	Podium 5K	4 Dec 21
parkrun	16:49				1			1	Witney	Witney parkrun # 103	23 Oct 21
5M	25:39			25:41	1				East Hanney	Hanney 5	3 Oct 21
HM	69:45	c			2				Leamington Spa	Leamington Spa Half Marathon	11 Jul 21
Mar	2:43:30			2:43:30	24	E			Manchester	Therme Manchester Marathon	10 Oct 21
2020 SEN Cardiff/Royal Air Force/Wharfedale
Event	Perf				Pos				Venue	Meeting	Date
5K	14:51			14:53	5	B			Milton Keynes	MK5km PB Special	21 Aug 20
6MXC	31:46				1				Minley	Inter Services Championships	12 Feb 20
6MXC	36:37				2				Halton	RAF Championships	29 Jan 20
10.35KXC	33:37				7				Llanelli	Welsh National Championships	22 Feb 20
HM	66:09			66:12	68				Barcelona, ESP	Barcelona Half Marathon	16 Feb 20
HM	67:03			67:03	2				Helsby	Four Villages Half Marathon	19 Jan 20
2019 SEN Cardiff/Royal Air Force/Wharfedale
Event	Perf				Pos				Venue	Meeting	Date
5K	15:33				4		4	4	Lincoln	Lincoln Wellington Series	27 Aug 19
5KMT	16:18				1				Cardigan	Poppitt Sands 5K Series	6 Aug 19
parkrun	15:11				1			1	Cardiff	Cardiff parkrun # 595	4 May 19
parkrun	15:15				1			1	Morecambe Prom	Morecambe Prom parkrun # 31	9 Nov 19
parkrun	15:16				1			1	Morecambe Prom	Morecambe Prom parkrun # 38	28 Dec 19
parkrun	15:24				1			1	Lincoln	Lincoln parkrun # 271	20 Apr 19
parkrun	15:29				1			1	Morecambe Prom	Morecambe Prom parkrun # 16	27 Jul 19
parkrun	15:44				1			1	Chipping Sodbury	Chipping Sodbury parkrun # 266	6 Jul 19
parkrun	15:46				1			1	Llanerchaeron	Llanerchaeron parkrun # 47	12 Jan 19
parkrun	NT				1			1	Fountains Abbey	Fountains Abbey parkrun # 249	26 Jan 19
5.5MXC	28:31				1				West Park	PECO League	6 Jan 19
10K	30:12			30:15	29				Telford	Telford 10K	8 Dec 19
10K	30:34			30:34	11				Partington	Trafford 10K	10 Mar 19
10K	30:44			30:44	2				Brighton	Brighton 10K	17 Nov 19
10K	98:39			98:39	6045				Cardiff	Cardiff 10K	1 Sep 19
10KXC	32:16				6				Nowton Park	RAF v Eastern Counties v Cambridge University Match	19 Oct 19
6.5MXC	36:26				2				Halton	Sefton Brankner Cup (Inc RAF V Police)	17 Jan 19
6.6MXC	36:26				4				RAF Halton	Inter Services Championships	14 Feb 19
10M	51:35				1				RAF Henlow	Henlow 10 (Inc RAF Championships)	13 Nov 19
HM	66:40			66:40	1				Cambridge	Cambridge Half Marathon	3 Mar 19
HM	67:40			67:40	2				Helsby	Four Villages Half Marathon	20 Jan 19
ZXC	31:24				1				Halton	RAF Championships	31 Jan 19
2018 SEN Cardiff/Royal Air Force
Event	Perf				Pos				Venue	Meeting	Date
5000	15:15.14				1				Aldershot	Inter Services Championships	18 Jul 18
5000	15:43.8				1				Cosford	RAF AA Championships	14 Jun 18
parkrun	16:50				1			1	Northallerton	Northallerton parkrun # 174	1 Dec 18
10K	30:39			30:40	20				Telford	Telford 10K	7 Jan 18
10K	32:11			32:11	1				Sheffield	Asda Foundation Sheffield 10K	23 Sep 18
7MXC	39:12				1				RAF Halton	RAF Championships	1 Feb 18
ZXC	33:23				1				Minley	Inter Services Championships	14 Feb 18
ZXC	36:48				2				RAF Halton	RAF v Civil Service v Fire v Police Match	18 Jan 18
ZXC	36:55				7				RAF Wittering	RAF v Eastern Counties v Cambridge University Match	27 Oct 18
2017 SEN Cardiff/Royal Air Force
Event	Perf				Pos				Venue	Meeting	Date
1500	4:14.54				-				Ramstein, GER	HQ Aircom Inter Nation Athletics Championships	20 Jun 17
5000	14:47.5				1				Portsmouth (RN)	Inter Services Championships	12 Jul 17
5000	15:16.43				4				Cardiff	Welsh Championships	10 Jun 17
5000	15:33.67				2				Cosford	RAF Championships	14 Jun 17
5000	15:45.61				-				Ramstein, GER	HQ Aircom Inter Nation Athletics Championships	20 Jun 17
5K	14:44				56				Armagh	Armagh International Road Races	18 Feb 17
parkrun	15:53				1			1	Woodhouse Moor	Leeds parkrun # 506	29 Apr 17
parkrun	16:09				1			1	Lancaster	Lancaster parkrun # 71	13 May 17
parkrun	16:10				1			1	Woodhouse Moor	Leeds parkrun # 491	7 Jan 17
5.88KL	18:14				7	L5			Sutton Park	ERRA Men's National 6-Stage Relays	7 Oct 17
8.65KL	27:05				4	L3			Sutton Coldfield	ERRA National Men's 12-Stage Relays	8 Apr 17
9.5KXC	31:48				19				Milton Keynes	Chiltern League Inc. British Athletics Cross Challenge & RAF v Oxford University	11 Nov 17
10K	30:33			30:34	6				Cardiff	Cardiff 10K	3 Sep 17
10K	30:49			30:50	33				Partington	Trafford 10K	5 Mar 17
10K	30:59			31:01	4				Wilmslow	Wilmslow Festive 10K	26 Nov 17
10K	31:09			31:10	36				Leeds	Age UK Leeds Abbey Dash 10K	5 Nov 17
10K	31:12			31:12	1				Norwich	Run Norwich 10K	6 Aug 17
10M	52:28				6				Holme Pierrepont	Notts 10	16 Jun 17
10M	66:31				30				Lampeter	Teifi 10	16 Apr 17
HM	67:21			67:21	1				Fleet	Fleet Pre-London Half Marathon	19 Mar 17
HM	68:14			68:14	3				Newark	Newark Half Marathon	13 Aug 17
HM	70:22			70:22	2				Birmingham	Simplyhealth Birmingham Half Marathon	15 Oct 17
Mar	2:20:18			2:20:18	51				Berlin, GER	BMW Berlin Marathon	24 Sep 17
ZXC	33:08				2				HMS Raleigh	Inter Services Championships	14 Feb 17
ZXC	37:06				2				RAF Halton	RAF v Police v Fire Service v Civil Service Match	12 Jan 17
2016 SEN Cardiff/Royal Air Force
Event	Perf				Pos				Venue	Meeting	Date
1500	5:05.68				10				Cosford	RAF Championships	22 Jun 16
5000	15:00.82				1				Cosford	Inter Services Championships	13 Jul 16
5000	15:06.88				6	A			Bedford	British Athletics League Division 2	4 Jun 16
5000	15:16.38				1				Cosford	RAF Championships	22 Jun 16
10000	31:30.72				2	3			Cardiff	Night of Endurance Mile / 10,000m (inc Welsh Championships)	9 Jul 16
2M	9:38				3				Cardiff	Cardiff Summer Series 2	27 May 16
5K	14:56				1				Lancaster	Lancaster 5K Series	27 Aug 16
5K	14:57				3				Lancaster	Lancaster 5K Series	25 Jun 16
5K	15:09				3				Cardiff	SSAFA 5K	20 Jul 16
parkrun	16:28				1			1	Lancaster	Lancaster parkrun # 12	2 Apr 16
parkrun	17:44				1			1	Lancaster	Lancaster parkrun # 1	9 Jan 16
5.88KL	17:58				9	L5			Sutton Park	ERRA Men's National 6-Stage Relays	8 Oct 16
6K	19:31	c			1				Coral Bay, CYP	Cyprus 4 Day Challenge 6K	24 Nov 16
5M	24:45			24:47	4				Alsager	Brooks Alsager 5	7 Feb 16
5.38ML	27:49				14	L5			Sutton Coldfield	ERRA National Men's 12-Stage Relays	16 Apr 16
10K	31:41			31:42	21				Manchester	Great Manchester Run 10K	22 May 16
10K	31:42			31:42	18				Clitheroe	Ribble Valley 10K	27 Dec 16
10K	32:21				1				Bury St Edmunds	RAF Honington 10K	21 Sep 16
10K	33:29	c			2				Paphos, CYP	Cyprus 4 Day Challenge 10K	27 Nov 16
10K	34:51				1				Neyland	Jan Younger Memorial Neyland 10k	8 May 16
10K	38:29				14				Lancaster	Valentines Weekend 10K	14 Feb 16
SHORT10K	29:46			29:46	22				Manchester	Trafford 10K	13 Mar 16
10.37KXC	37:53				16				Cardiff	British Athletics Cross Challenge	24 Jan 16
11KMT	47:09	c			1				Akamas, CYP	Cyprus 4 Day Challenge 11K	25 Nov 16
11.3KMR	61:17				29				Keswick	British Athletics Championships (inc. UKA World Trial Race World Championship Trial ( Uphill ) and Senior Home Country Internationals)	30 Jul 16
7.4MXC	42:03				1				RAF Halton	RAF v Police v Fire Service v Civil Service Match	14 Jan 16
10M	51:36				4				Holme Pierrepont	Notts 10	17 Jun 16
10M	53:16				1				Lancaster	Riverside 10	7 Aug 16
HM	66:48			66:50	6				Cardiff	IAAF World Half Marathon Championships - Cardiff Half Marathon	26 Mar 16
HM	67:06			67:06	1				Helsby	Four Villages Half Marathon	17 Jan 16
HM	67:24			67:24	10				Manchester	Manchester Half Marathon	16 Oct 16
HM	67:42	a		67:43	19				Newcastle-South Shields	Great North Run	11 Sep 16
HM	67:49			67:49	1				Fleet	Brooks Fleet Pre-London Half Marathon	20 Mar 16
HM	69:33			69:34	18				Cardiff	Cardiff Half Marathon	2 Oct 16
HM	71:19				1				Garstang	Garstang Half Marathon	4 Sep 16
HMMT	74:29	c			1				Akamas, CYP	Cyprus 4 Day Challenge Half Marathon	26 Nov 16
31KMR	2:53:33				22				Sierre, SUI	Sierre-Zinal	14 Aug 16
Mar	2:21:38			2:21:42	36				London	Virgin London Marathon	24 Apr 16
50K	2:59:30				6				Doha, QAT	IAU 50K World Championships	11 Nov 16
ZXC	32:12				1				RAF Halton	RAF Championships	4 Feb 16
ZXC	32:15				1				RAF Halton	Inter-Services Championships	17 Feb 16
2015 SEN Cardiff/Royal Air Force
Event	Perf				Pos				Venue	Meeting	Date
1500	4:10.72				1				Cosford	RAF AA Presidents Cup	20 May 15
5000	15:24.02				5				Cardiff	Welsh Championships	28 Jun 15
5K	15:05				10	E			Mountain Ash	Nos Galan Races	31 Dec 15
5K	15:51				9				Tredegar	Welsh 5K Championships	1 Aug 15
parkrun	15:45				3				Cardiff	Cardiff parkrun # 401	19 Sep 15
5M	25:37			25:37	14				Alsager	Brooks Alsager 5	1 Feb 15
9.51KXC	33:40				41				Milton Keynes	Results Base Chiltern League (Inc British Cross Challenge and RAF v Oxford University)	7 Nov 15
10K	31:03				4				Budapest, HUN	NATO Partnership 10K	27 Sep 15
10K	31:12			31:14	23				Cardiff	Cardiff 10K	6 Sep 15
10K	31:18			31:18	45				Leeds	Age UK Leeds Abbey Dash 10K	15 Nov 15
SHORT10K	30:17			30:17	19				Manchester	Trafford 10K	8 Mar 15
10.3KXC	34:52				9				Cardiff	British Athletics Cross Challenge	18 Jan 15
10.5KXC	35:20				30				Brussels, BEL	Lotto Cross Cup	20 Dec 15
HM	67:32			67:32	12				Cardiff	Lloyds Bank Cardiff Half Marathon	4 Oct 15
HM	67:49			67:49	1				Fleet	Brooks Fleet Pre-London Half Marathon	22 Mar 15
HM	69:15			69:16	10				Bath	Bath Half Marathon	1 Mar 15
HM	69:45	c			9				Bristol	Bristol Half Marathon	13 Sep 15
14MMT	79:26			79:26	1				Talylln	Tywyn Race The Train 14	15 Aug 15
Mar	2:35:50			2:35:50	2				Llanberis	Snowdonia Marathon	24 Oct 15
SHORTMar	2:19:00			2:19:00	3				Manchester	ASICS Greater Manchester Marathon	19 Apr 15
50K	3:02:00				8				Doha, QAT	IAU 50 km World Championships	4 Dec 15
ZXC	32:02				2				Blandford	Inter-Services Championships	25 Feb 15
ZXC	32:05				1				RAF Halton	RAF Championships	5 Feb 15
ZXC	32:47				1				RAF Halton	RAF v Police v Fire Service v Civil Service Match	15 Jan 15
ZMR	54:09				19				Betws-y-Coed	British Mountain Running Championships and World Trials	22 Aug 15
2014 SEN Cardiff/Royal Air Force
Event	Perf				Pos				Venue	Meeting	Date
5K	15:17				1				Cottisford	Cottisford 5K	13 May 14
5K	15:27				10				Mountain Ash	Nos Galan 5K	31 Dec 14
parkrun	15:42				1			1	Cardiff	Cardiff parkrun # 312	18 Jan 14
parkrun	16:08				1			1	Aylesbury	Aylesbury parkrun # 15	12 Apr 14
5M	25:07			25:07	3				Cardiff	Cardiff Bay 5	5 May 14
8.1KL	26:52				28	L3			Sutton Coldfield	ERRA National Men's 12 Stage Relays	5 Apr 14
10K	31:17	c			14				Bristol	Bristol 10K	11 May 14
10K	31:28				29				Manchester	Bupa Great Manchester 10K	18 May 14
10K	31:28			31:30	8				Draycott	Wilne 10K (Inc Midland Champs)	7 Sep 14
11KMT	43:05	c			15				Keswick	Karrimor Great Trail Challenge 11K	1 Jun 14
10M	53:22				2				Lampeter	Teifi 10 (Inc Welsh Champs)	20 Apr 14
HM	68:48	c			8				Bristol	Bristol Half Marathon	21 Sep 14
HM	71:06			71:06	33				Cardiff	Cardiff Half Marathon	5 Oct 14
HM	71:13			71:13	2				Fleet	Fleet Half Marathon	16 Mar 14
HMMT	81:53				1				Minsterley	Eastridge Half Marathon	5 Jul 14
HMMT	84:25				1				Wrexham	Big Welsh Trail Half Marathon	7 Jun 14
Mar	2:25:19			2:25:20	15				Florence, ITA	Firenze Marathon	30 Nov 14
Mar	2:35:48			2:35:50	40				Amsterdam, NED	TCS Amsterdam Marathon	19 Oct 14
ZXC	9:55				32				Brussels, BEL	Lotto Cross Cup	21 Dec 14
ZXC	34:18				7				Skwierzyna, POL	European Air Force Cross Country Championships	6 Nov 14
ZFL	20:17				2				Pontesbury	Pontesbury (3M/1161ft)	25 Jun 14
ZFL	50:17			50:18	13				Llanberis	Snowdon (10M/3300ft)	19 Jul 14
2013 U23 Cardiff
Event	Perf				Pos				Venue	Meeting	Date
3000	8:48.78				7	A			Liverpool	British Athletics League Division 1	3 Aug 13
3000	8:52.97				4				Cardiff	Welsh Athletics International	31 Jul 13
10000	DNF				-				Swansea	Welsh U17 / U20 Championships	22 Jun 13
3MMTL	15:23				1	L4			Barry	Cosmeston Relays	17 Jul 13
5K	15:31				10	E			Mountain Ash	Nos Galan 5K	31 Dec 13
5K	15:52				5				Llanelli	Llanelli 5K Series (Inc Welsh Champs)	11 Aug 13
parkrun	16:16				1				Marlay, IRL	Marlay parkrun # 34	2 Nov 13
4M	21:06				1				Redwick	Rose Inn 4 Series	9 Jul 13
8.663KL	28:21				14	L11			Sutton Coldfield	ERRA Men's 12-Stage Relays (Long Legs)	13 Apr 13
10K	31:39			31:39	66				Leeds	Leeds Abbey Dash 10K	17 Nov 13
10K	31:39				26				Telford	Telford 10K	15 Dec 13
10K	31:47			31:47	22				Cardiff	Cardiff 10K	8 Sep 13
10K	32:12			32:13	20				Swansea	Admiral Swansea Bay 10K	22 Sep 13
10KMT	37:10			37:10	12				Llanwrst	Welsh Open 10K (Inc Welsh Short Trail Champs)	6 Jul 13
8M	41:42			41:43	3				Newport	Lliswerry 8	27 Jan 13
10M	53:14				1				Lampeter	Teifi 10	31 Mar 13
HM	68:01	a		68:04	35				Rome, ITA	Roma Ostia Half Marathon	3 Mar 13
HM	69:14			69:14	6				Wokingham	Wokingham Half Marathon	10 Feb 13
HM	69:44			69:45	25				Cardiff	Cardiff Half Marathon	6 Oct 13
HM	70:13	c			16				Bristol	Bristol Half Marathon	15 Sep 13
Mar	2:37:07			2:37:07	118				London	Virgin London Marathon	21 Apr 13
ZXC	34:45				12				Crickhowell	Welsh Championships	16 Feb 13
2012 U23 Cardiff/Cardiff Met Uni/Ingli
Event	Perf				Pos				Venue	Meeting	Date
800	2:04.1				5				Newport	BAL Super8 Cup 2012 Men	21 Jul 12
1500	4:03.64				7	B			Exeter	BMC Regional Races	26 Jun 12
1500	4:04.09	i			3				Cardiff	UWIC Grand Prix inc Welsh Master's Championships	19 Feb 12
1500	4:06.39				10				Cardiff	Welsh Championships	4 Jun 12
1500	4:10.1				2				Newport	BAL Super8 Cup 2012 Men	21 Jul 12
1500	4:10.25				7	A			Birmingham Uni	BMC Regional Races	11 Jul 12
1500	4:11.74	i			3				Sheffield	RAF v British Universities	15 Feb 12
3000	8:35.73	i			4				Cardiff	Celtic Cup - Inc Schools' International, Welsh 3000m Championships & Selected Guest Events	29 Jan 12
3000	8:48.30				3				Cardiff	Welsh Inter Regional Championships	14 Jul 12
3000	8:50.64	i			4	h4			Sheffield	BUCS Indoor Championships	25 Feb 12
5000	15:12.42				3				Cardiff	Welsh Championships	2 Jun 12
1MNAD	4:50				3				Bristol	Bristol Mile Races	29 Sep 12
5K	15:28				11				Mountain Ash	Nos Galan 5K Elite Race	31 Dec 12
5K	15:55				2				Cardiff	SSAFA 5K Series	16 May 12
SHORT5K	15:19				9				Cardiff	St Davids Day 5K (Inc Welsh Champs)	4 Mar 12
parkrun	16:30				3				Cardiff	Cardiff parkrun # 238	15 Sep 12
10K	31:06			31:07	31				Leeds	Leeds Abbey Dash 10K	18 Nov 12
10K	31:42			31:42	8				Eastleigh	B&Q Eastleigh 10K	25 Mar 12
10K	32:20			32:20	20				Cardiff	Cardiff 10K	9 Sep 12
10K	32:23				25				Dublin, IRL	Great Ireland Run (Inc Irish 10K champs)	15 Apr 12
10K	32:27			32:27	5				Cwmafon	Richard Burton 10K	8 Apr 12
10K	33:46				4				Caernarfon	Ceir Cymru Caernarfon 10K (Inc Welsh Champs)	2 Sep 12
HM	69:52			69:52	12				Cardiff	Cardiff Half Marathon (Inc Welsh Champs)	14 Oct 12
ZXC	21:53				27				Edinburgh	Bupa Great Edinburgh Cross Country	7 Jan 12
ZXC	32:35				48				Cardiff	BUCS Cross Country Championships	4 Feb 12
ZXC	33:40				24				Bristol	McCain UK Cross Challenge Series	28 Oct 12
ZXC	35:01				27				Cardiff	McCain UK Cross Challenge Series	15 Jan 12
2011 U23 Ingli/Carmarthen/Cardiff Met Uni
Event	Perf				Pos				Venue	Meeting	Date
1500	4:06.23				4	B			Exeter	BMC Regional Races	30 Aug 11
1500	4:08.49				8	1			Stretford	Trafford Grand Prix	23 Aug 11
1500	4:12.55	i			7	h2			Cardiff	Welsh Open U17/U20 Closed Championships	22 Jan 11
1500	4:12.8				10	A			Eltham	BMC Regional Races	17 Aug 11
3000	8:53.15	i			12				Cardiff	Welsh Open U13/U15 Championships	29 Jan 11
3000	9:00.4				1				Carmarthen	West Wales Regional Championships	15 May 11
5000	15:19.60				3				Cardiff	Welsh Championships	18 Jun 11
5000	15:35.08				7	B			Newham	British Athletics League Premiership Division	27 Aug 11
10000	33:06.01				11	A			Bedford	BUCS Championships	1 May 11
2000SC	6:28.14				5				Swansea	Welsh U20 V Welsh Schools V Harvard & Yale	22 Jun 11
3000SC	10:08.06				5	B			Cardiff	British Athletics League Premiership	4 Jun 11
4.819KL	15:52				16	L10			Sutton Park	ERRA Men's National 12-stage Relays (Short Legs)	9 Apr 11
5K	15:30				21				Mountain Ash	Nos Galan 5K	31 Dec 11
5K	15:46				44				Armagh	Armagh 5K	10 Feb 11
parkrun	16:03				1				Cardiff	Cardiff parkrun # 175	9 Jul 11
5.6KL	18:01				6	L1			Llandow	Welsh Road Relays	3 Apr 11
5.848KL	19:10				34	L6			Sutton Park	ERRA National 6 Stage Relays	15 Oct 11
6M	32:42				1				Crymych	Crymych Boxing Day 6	26 Dec 11
SHORT10K	32:33				1				Llys Y Fran	Llys Y Fran Dambuster 10K	5 Jun 11
10.1KXC	37:19				33				Cardiff	McCain UK Cross Challenge	16 Jan 11
6.5MMT	39:28				1				Llanybydder	Ras Y Mast 6.5	27 Nov 11
ZXC	33:44				8				Bath	Gwent League	13 Nov 11
ZXC	35:19				7				Builth Wells	Welsh Inter-Regional Championships	10 Dec 11
ZXC	37:16				30				Bridgend	Gwent League	9 Oct 11
ZFL	73:23			73:24	18				Snowdon	Snowdon International Race	23 Jul 11
ZMR	55:42				24				Blackburn	UKA World Mountain Running Trials	13 Aug 11
2010 U20 Ingli/Carmarthen/Cardiff Met Uni
Event	Perf				Pos				Venue	Meeting	Date
1500	4:10.73				7				Cardiff	Welsh Athletics Open Meeting	14 Jul 10
1500	4:15.76	i			3	1			Sheffield	RAF & Inter Universities Championships	17 Feb 10
1500	4:19.2				1				Swansea	Welsh Senior League Division 1	18 Apr 10
1500	4:20.42	i			1				Cardiff	Welsh U15/U20 Championships	31 Jan 10
Mile	4:31.86				13	1			Cwmbran	Welsh Athletics & Cwmbran Harriers Graded Open	4 Aug 10
3000	8:46.07	i			8	1			Cardiff	UWIC Open Meeting	11 Dec 10
3000	8:51.63	i			4	h4			Sheffield	BUCS Indoor Championships	13 Mar 10
3000	8:51.78	i			2				Cardiff	Inter-Universities Match	7 Mar 10
3000	8:53.78				4				Neath	Neath Open inc. Welsh 3000m Championships	11 Aug 10
3000	9:02.78	i			1				Cardiff	UWIC Open	14 Feb 10
10000	32:46.62				1	B			Bedford	BUCS Championships	2 May 10
2000SC	6:29.8				1				Swansea	Welsh Senior League Division 1	18 Apr 10
4KXC	12:42				12			5	Bristol	BMC Cross Country Classic	21 Nov 10
5K	15:17				6			1	Bridgend	Bridgend Lions Festival of Running	19 Jun 10
5K	15:34				2			1	Swansea	Swansea 5K (Inc Welsh Champs)	22 Aug 10
SHORT5K	14:49				12	E		1	Mountain Ash	Nos Galan 5K (Short course)	31 Dec 10
parkrun	15:42				1			1	Cardiff	Cardiff parkrun # 138	16 Oct 10
parkrun	15:44				8				Cardiff	Cardiff parkrun # 116	15 May 10
6KXC	20:28				13				Brussels, BEL	Lotto Crosscup	19 Dec 10
6.7KXC	21:31				41				Liverpool	McCain UK Cross Challenge (inc European Trials)	27 Nov 10
5M	25:41				5			2	Glynneath	Glynneath 5	26 Dec 10
10K	32:19				44				Bristol	Bristol 10K (inc England 10K Championships)	9 May 10
10K	33:03			33:05	28			5	Swansea	Swansea Bay 10K	26 Sep 10
10K	33:11				1				Cardigan	Cardigan 10K	14 Aug 10
10M	55:23				2			1	Lampeter	Teifi 10	4 Apr 10
ZXC	21:31				4				Bridgend	Gwent League	10 Oct 10
ZXC	25:41				5				Swansea	Welsh Cross Country Championships	20 Feb 10
ZXC	28:34				20				Mansfield	Home Countries International	27 Mar 10
ZMR	37:53				2			2	Keswick	McCain UK Mountain Running Challenge (inc European Trials)	6 Jun 10
ZMR	54:08				50				Kamnik, SVK	World Mountain Running Championships	5 Sep 10
ZMR	1:23:15				29				Llangynhafal	McCain UK Mountain Running Challenge (inc Inter Counties)	22 May 10
2009 U20 Ingli/Carmarthen
Event	Perf				Pos				Venue	Meeting	Date
10000	33:13.89				7				Neath	Neath Open inc Welsh 10000 Championships	5 Aug 09
2000SC	6:29.12				1	A			Cardiff	National Junior Athletic League Midland Premier	27 Jul 09
2000SC	6:32.14				1	A			Swansea	Welsh Senior League	28 Jun 09
2000SC	6:33.7				1				Newport	Welsh U17/U20 Championships	7 Jun 09
2000SC	6:37.97				2				Swansea	Welsh Inter Regional Championships	30 Aug 09
3000SC	10:42.33				1	A			Newport	Welsh Senior League	12 Jul 09
4KXC	14:10				41				Bristol	BMC Cross Country Classic	22 Nov 09
3MMT	17:10				2				Poppit Sands	Poppit Sands 3	28 Jul 09
6M	31:58				2				Felinfach	Felinfach 6	26 Jun 09
10K	34:53				2			1	Cardigan	Cardigan Mayors 10K	8 Aug 09
10K	34:55				2			1	Neyland	Neyland Jan Younger Memorial 10K	10 May 09
10K	35:54				2			1	Cardigan	Cardigan Mayor's 10K	9 Jan 09
10K	36:42				2				Cardigan	Cardigan Valentine's 10K	8 Feb 09
HM	74:36				20				Cardiff	Cardiff Half Marathon	18 Oct 09
ZXC	20:45				9				Brecon	Welsh Schools Championships	28 Feb 09
ZXC	21:35				5				Oakwood	Dyfed Schools Championships	10 Feb 09
ZXC	23:05				9				Bridgend	Gwent League	11 Oct 09
ZXC	27:06				36				Bangor	Aviva / SIAB Cross Country Championships	28 Mar 09
ZXC	28:22				13				Builth Wells	Welsh National Championships	1 Feb 09
ZFL	25:07				1			1	Bwlch Nant yr Arian	British & Junior Hill Running Championships Trial Race	23 Aug 09
ZFL	39:57				6			6	Keswick	World Championships/Commonwealth Games Trial 7.5M/2500ft	16 Aug 09
ZFL	98:14				1			1	Crymych	Preseli Bluestone Challenge 14M/2500ft	19 Jul 09
2008 U20 Ingli
Event	Perf				Pos				Venue	Meeting	Date
2000SC	6:37.8								Brecon	Welsh Schools' Championships	5 Jul 08
2000SC	6:39.15								Dunfermline	Celtic Games	2 Aug 08
2000SC	6:39.15				4				Dunfermline	Celtic Games (U16/U18)	2 Aug 08
2000SC	6:43.8								Carmarthen	Dyfed Schools	7 Jun 08
5K	16:57				3				Carmarthen	Carmarthen Mayor's 5K	23 Mar 08
5K	17:00				1				Tally	Tally 5K	30 May 08
5MFL	38:01				4			1	Crymych	Ras Beca 5M/1050ft	23 Aug 08
6M	32:38				1			1	Lampeter	Felinfach 6	27 Jun 08
10K	35:32				1			1	Goodwick	Fishguard & Goodwick 10K	6 Apr 08
10K	37:26				3			1	St. Clears	Trot St. Clears 10K	24 Aug 08
10KMT	32:22				1			1	Llys Y Fran	Trots Dambuster 10K	1 Jun 08
12K	43:44				1			1	Cardigan	Valentines 12K	10 Feb 08
8M	44:42				2			1	Crymuch	Ras Frenni 8	11 Jul 08
HMMT	79:15				1				Dale	Pembrokeshire Half Marathon	28 Sep 08
ZXC	17:56				8				Brecon	Welsh Inter Schools Championships	15 Nov 08
ZXC	21:34				12				Brecon	Welsh Schools Championships	8 Mar 08
ZXC	24:39				19				Dublin, IRL	President's Cup Cross Country	19 Mar 08
ZXC	NT				8				Wrexham	Welsh Inter Regional (inc Masters)	13 Dec 08
ZFL	24:07				4			4	Carncastle	P&O Knockdhu Classic	26 Apr 08
ZFL	32:06				10			10	Bonaly	British & Irish Junior Championships	12 Oct 08
ZFL	38:01				4			1`	Crymych	Ras Beca 5M/1050ft	23 Aug 08
ZFL	43:39				3			1	Llanybydder	Ras y Mast 6.5M/1250ft	30 Nov 08

Total Performances: 353

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