| 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 | 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 |
| 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 |
| 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 |