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GCRunner

Last on at 1pm, 28th Mar 2025

M50

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About Me
World Champion at 5 mile steady runs (!) Show More...

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Recent Training
29th Mar	General	5.4mi	44:04
27th Mar	General	9mi	1:12:12
25th Mar	General	8.1mi	1:00:50
24th Mar	General	7.1mi	59:32
23rd Mar	General	15.2mi	1:59:30

12 Month Benchmarks	Run
Mile	5:49
5k	18:59
5mi	31:21
10k	39:09
10mi	1:03:24
Half	1:23:02
20mi	2:07:15
Mara	2:47:13

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Best Times
Best WAVA

Dist	Races	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	19	18:12 75.44	18:12 76.01	19:03 72.62	18:03 77.82	17:55 79.00							17:55 5:46/mi	79.00
5mi	7	30:14 73.82	30:22 74.08	30:10 75.16	30:02 76.09	29:31 78.04							29:31 5:54/mi	78.04
5.2mi	1		33:01 70.36										33:01 6:21/mi	70.36
10km	13	38:19 72.63	37:26 74.94		38:06 74.22	37:04 77.53	37:59 75.66			36:24 80.94			36:24 5:51/mi	80.94
15.5km	1				1:03:43 70.59								1:03:43 6:37/mi	70.59
10mi	3			1:02:22 74.33	1:02:13 74.51			1:02:31 76.02					1:02:13 6:13/mi	76.02
13.1mi	9	1:23:39 72.45		1:24:07 72.65	1:21:24 76.34			1:23:39 75.55		1:18:59 81.41	1:18:48 82.32	1:20:24 81.40	1:18:48 6:01/mi	82.32
17mi	1			1:57:42 67.71									1:57:42 6:55/mi	67.71
20mi	4		2:48:15 55.77	2:18:03 68.54	2:21:59 67.22		2:12:37 73.21						2:12:37 6:38/mi	73.21
26.2mi	12		3:19:59 62.64	2:59:00 70.58	2:57:06 71.96	3:23:28 63.18	2:57:34 73.04		2:55:30 75.91	2:51:33 78.36	2:48:14 79.91	2:48:10 80.68	2:48:10 6:25/mi	80.68
27.4mi	1		4:01:55 55.05										4:01:55 8:50/mi	55.05

2024		Result	WAVA	Distance
21 Apr	London Marathon PB	2:48:10	80.68	26.2mi
24 Mar	Fleet Half Marathon SB	1:20:24	81.40	13.1mi
2023		Result	WAVA	Distance
23 Apr	London Marathon SB	2:48:14	79.91	26.2mi
5 Mar	Cambridge Half Marathon PB	1:18:48	82.32	13.1mi
19 Feb	Barcelona Half Marathon	1:19:49	81.27	13.1mi
2022		Result	WAVA	Distance
2 Oct	London Marathon SB	2:51:33	78.36	26.2mi
2 May	Vitality London 10,000 PB	36:24	80.94	10km
6 Mar	Cambridge Half Marathon SB	1:18:59	81.41	13.1mi
2021		Result	WAVA	Distance
3 Oct	London Marathon SB	2:55:30	75.91	26.2mi
2020		Result	WAVA	Distance
15 Mar	Brentwood Half Marathon SB	1:23:39	75.55	13.1mi
19 Jan	Fred Hughes 10 SB	1:02:31	76.02	10mi
12 Jan	Sunday XC League Race 4			6mi
5 Jan	Herts XC Champs			12km
2019		Result	WAVA	Distance
22 Dec	Sunday XC League Race 3			5mi
6 Oct	Standalone 10k	38:44	74.81	10km
13 Jun	Midweek Road Race League Division One - race 2 Royston Runners SB	37:59	75.66	10km
23 May	Midweek Road Race League Division One - race 1 St Albans Striders	38:23	74.87	10km
28 Apr	London Marathon SB	2:57:34	73.04	26.2mi
3 Mar	Essex 20 PB	2:12:37	73.21	20mi
2018		Result	WAVA	Distance
25 Nov	Hatfield 5 PB	29:31	78.04	5mi
7 Oct	Standalone 10k SB	37:04	77.53	10km
3 Oct	Hatfield 5k series 3	17:59	78.71	5km
19 Sep	Hatfield 5k series 2	18:24	76.93	5km
5 Sep	Hatfield 5k series 1 PB	17:55	79.00	5km
7 Jun	Midweek road race series Div2 [Royston]	37:21	76.32	10km
22 Apr	London Marathon	3:29:07	61.47	26.2mi
11 Mar	Cambridge Boundary Run Marathon SB	3:23:28	63.18	26.2mi
2017		Result	WAVA	Distance
26 Nov	Hatfield 5 SB	30:02	76.09	5mi
19 Nov	St Neots Riverside Half Marathon SB	1:21:24	76.34	13.1mi
8 Oct	Ridgeway Run PB	1:03:43	70.59	15.5km
13 Sep	Hatfield 5k series 2	18:07	77.53	5km
30 Aug	Hatfield 5k series 1 SB	18:03	77.82	5km
29 May	Vitality London 10,000 SB	38:06	74.22	10km
23 Apr	London Marathon SB	2:57:06	71.96	26.2mi
2 Apr	Oakley 20 SB	2:21:59	67.22	20mi
25 Mar	Orion 15	1:51:34	63.34	15mi
19 Mar	Welwyn Half Marathon	1:23:35	73.72	13.1mi
12 Mar	Thaxted Trail Marathon	4:32:00	46.85	26.2mi
22 Jan	Fred Hughes 10 PB	1:02:13	74.51	10mi
2016		Result	WAVA	Distance
27 Dec	Buntingford 10 SB	1:02:22	74.33	10mi
11 Dec	Festive 5 SB	30:10	75.16	5mi
13 Nov	Sunday League XC #2 Grovelands	33:08	68.43	5mi
24 Apr	London Marathon SB	2:59:00	70.58	26.2mi
20 Mar	Gade Valley Harriers VLM Training run #3 SB	2:18:03	68.54	20mi
6 Mar	Cambridge Boundary Run Marathon	3:28:04	60.72	26.2mi
28 Feb	Gade Valley Harriers VLM Training run #2 PB	1:57:42	67.71	17mi
20 Feb	Oxford parkrun SB	19:03	72.62	5km
7 Feb	Watford Half Marathon SB	1:24:07	72.65	13.1mi
2015		Result	WAVA	Distance
29 Nov	Hatfield 5 SB	30:22	74.08	5mi
4 Oct	Standalone 10K SB	37:26	74.94	10km
30 Sep	Hatfield 5k Series Race 3 SB	18:12	76.01	5km
19 Sep	Panshanger parkrun	18:51	73.39	5km
16 Sep	Hatfield 5k Series Race 2	18:57	73.00	5km
13 Sep	Dunstable Downs Marathon Challenge PB	4:01:55	55.05	27.4mi
2 Sep	Hatfield 5k Series Race 1	18:20	75.46	5km
16 Jul	Midweek Road Race League - Mob Match	38:19	73.21	10km
2 Jul	Midweek road race series Div1 [Trent Park] PB	33:01	70.36	5.2mi
27 Jun	Southsea parkrun	18:53	72.71	5km
18 Jun	Midweek road race series Div1 [Royston]	39:35	70.31	10km
4 Jun	Midweek road race series Div1 [St Albans]	38:26	72.41	10km
13 May	Mid-week Road Race Series Div 1 [Stevenage]	39:20	70.76	10km
26 Apr	London Marathon SB	3:19:59	62.64	26.2mi
29 Mar	Oakley 20 SB	2:48:15	55.77	20mi
17 Jan	Panshanger parkrun	19:23	70.83	5km
10 Jan	Panshanger parkrun #16	20:18	67.63	5km
2014		Result	WAVA	Distance
27 Dec	Panshanger parkrun	20:03	68.48	5km
14 Dec	Festive 5 SB	30:14	73.82	5mi
7 Dec	Cross Country League Watford	40:15	67.87	6.1mi
6 Dec	Panshanger parkrun	19:25	70.71	5km
29 Nov	Panshanger parkrun	20:08	68.19	5km
23 Nov	Cross Country League Grovelands	34:45	64.23	5mi
15 Nov	Oak Hill parkrun	19:07	71.82	5km
8 Nov	Panshanger parkrun	19:38	69.93	5km
2 Nov	Stevenage Half Marathon SB	1:23:39	72.45	13.1mi
1 Nov	Panshanger parkrun			5km
22 Oct	Hatfield 5k Series Race 3 SB	18:12	75.44	5km
5 Oct	Standalone 10K SB	38:19	72.63	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	240	222	223	0	0	0	0	0	0	0	0	0	684
2024	0	0	0	0	26	0	0	0	0	0	0	0	26
2024	237	237	253	189	75	117	161	220	189	210	212	224	2323
2023	251	221	293	220	213	228	228	222	210	238	217	266	2807
2023	0	0	0	0	0	0	0	4	0	0	0	0	4
2022	0	0	0	0	0	0	0.9	0	0	0	0	0	0.9
2022	234	205	210	223	205	207	233	278	206	195	219	218	2634
2021	171	179	196	189	201	202	208	236	217	177	200	217	2395
2020	185	216	202	171	209	183	188	105	197	188	185	180	2208
2019	0	0	0	0	1.1	0	0	0	0	0	0	0	1.1
2019	200	190	236	186	141	169	174	186	160	158	184	160	2144
2018	203	191	228	180	183	173	225	197	193	159	166	174	2271
2017	0	0	0	0	0	0	0	0.7	0	0.5	0	0	1.2
2017	188	197	214	205	201	200	219	192	200	174	159	198	2348
2016	0	0	0	0	0.3	0	0.9	0.8	0.6	0	0	0	2.6
2016	201	181	216	163	129	98	157	169	178	154	173	179	1999
2015	0.4	0	0	0.6	1.3	1	1	0.3	1.4	2.4	1	0	9.4
2015	161	11	161	204	188	173	195	180	181	162	157	157	1931
2014	0	0	0	0	0	0	0	0	0	0	0.3	0.8	1.1
2014	0	0	0	0	0	0	0	0	0	6	110	194	310

Sun 2nd Mar Mar 2	Mon 3rd Mar Mar 3	Tue 4th Mar Mar 4	Wed 5th Mar Mar 5	Thu 6th Mar Mar 6	Fri 7th Mar Mar 7	Sat 8th Mar Mar 8
20.1mi, 2:13:57 Run - General	5.2mi, 46:25 Run - General	8.3mi, 1:03:43 Run - General	5.6mi, 49:16 Run - General	10mi, 1:23:26 Run - General	-	5mi, 51:28 Run - General 8mi, 1:04:04 Run - General
Sun 9th Mar Mar 9	Mon 10th Mar Mar 10	Tue 11th Mar Mar 11	Wed 12th Mar Mar 12	Thu 13th Mar Mar 13	Fri 14th Mar Mar 14	Sat 15th Mar Mar 15
15.1mi, 2:00:07 Run - General	5.6mi, 47:46 Run - General	7.7mi, 58:44 Run - General	5mi, 42:36 Run - General	7.1mi, 59:07 Run - General	4mi, 34:03 Run - General	5.2mi, 43:28 Run - General
Sun 16th Mar Mar 16	Mon 17th Mar Mar 17	Tue 18th Mar Mar 18	Wed 19th Mar Mar 19	Thu 20th Mar Mar 20	Fri 21st Mar Mar 21	Sat 22nd Mar Mar 22
26.2mi, 3:14:26 Run - General	5.3mi, 43:58 Run - General	6mi, 44:28 Run - General	7mi, 57:52 Run - General	8.1mi, 1:07:08 Run - General	-	8mi, 59:30 Run - General
Sun 23rd Mar Mar 23	Mon 24th Mar Mar 24	Tue 25th Mar Mar 25	Wed 26th Mar Mar 26	Thu 27th Mar Mar 27	Fri 28th Mar Mar 28	Sat 29th Mar Mar 29
15.2mi, 1:59:30 Run - General	7.1mi, 59:32 Run - General	8.1mi, 1:00:50 Run - General	-	9mi, 1:12:12 Run - General	-	5.4mi, 44:04 Run - General

GCRunner

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