| 2024 SEN Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| HM | 89:56 | | | 90:01 | 896 | | | | Cardiff | Cardiff Half Marathon | 6 Oct 24 |
| Mar | 3:03:41 | c | | | 4181 | | | | London | TCS London Marathon | 21 Apr 24 |
| 2023 SEN Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5K | 17:50 | | | | 38 | | | | London Hyde Park | Serpentine Last Friday of the Month 5K | 29 Dec 23 |
| 2022 SEN Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5K | 18:17 | | | | 28 | | | | London Hyde Park | Serpentine Last Friday of the Month 5K | 30 Dec 22 |
| 2020 SEN Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| parkrun | 17:09 | | | | 13 | | | | Cardiff | Cardiff parkrun # 636 | 1 Feb 20 |
| parkrun | 17:17 | | | | 5 | | | | Cardiff | Cardiff parkrun # 634 | 18 Jan 20 |
| parkrun | 17:33 | | | | 16 | | | | Cardiff | Cardiff parkrun # 632 | 4 Jan 20 |
| 14KXC | 59:58 | | | | 342 | | | | Parliament Hill | South of England AA Championships | 25 Jan 20 |
| 2019 SEN Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 10000 | 35:51.34 | | | | 9 | A | | | Cardiff | Cardiff Night of Endurance | 14 Sep 19 |
| 5K | 16:39 | | | 16:39 | 9 | | | | Cardiff | Cardiff Summer Sizzler 5K | 7 Aug 19 |
| 5K | 16:51 | | | | 15 | | | | London Hyde Park | Harbour Club Last Friday of the Month 5K | 27 Sep 19 |
| 5K | 16:54 | | | | 23 | | | | Cardiff | SSAFA 5K | 24 Jul 19 |
| 5K | 17:23 | | | | 23 | | | | London Hyde Park | Harbour Club Last Friday of the Month 5K | 27 Dec 19 |
| 10K | 33:51 | | | 33:53 | 37 | | | | Cardiff | Cardiff 10K | 1 Sep 19 |
| HM | 77:49 | | | 77:51 | 103 | | | | Cardiff | Cardiff Half Marathon | 6 Oct 19 |
| 2018 SEN Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| parkrun | 18:19 | | | | 29 | | | | Cardiff | Cardiff parkrun # 532 | 17 Feb 18 |
| HM | 79:25 | | | 79:28 | 168 | | | | Cardiff | Cardiff Half Marathon | 7 Oct 18 |
| 2017 SEN Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| Mile | 4:42.77 | i | | | 5 | | | | Cardiff | Cardiff Met GP3: Non-Thomas Open (inc South West of England & Welsh Masters Championships) | 5 Feb 17 |
| 3000 | 9:20.45 | i | | | 4 | | | | Cardiff | Welsh Athletics International | 5 Mar 17 |
| 3000 | 9:28.58 | i | | | 6 | | | | Cardiff | Cardiff Met GP2: New Year Open (inc South West of England & Welsh Masters Championships) | 15 Jan 17 |
| 3M | 16:41 | | | | 4 | | | | Cardiff | Cardiff Summer Series 3 | 16 Jun 17 |
| 5K | 15:50 | | | | 34 | | | | Boston MA, USA | BAA 5K | 15 Apr 17 |
| parkrun | 16:18 | | | | 4 | | | | Cardiff | Cardiff parkrun # 478 | 11 Feb 17 |
| 6.38KL | 22:02 | | | | 21 | L5 | | | Gravesend | Southern Men's 12-Stage Relays | 25 Mar 17 |
| 10K | 35:42 | | | 35:43 | 36 | | | | Swansea | Admiral Swansea Bay 10K | 24 Sep 17 |
| 12KXC | 43:34 | | | | 39 | | | | Brands Hatch | Kent County Championships | 7 Jan 17 |
| 12KXC | 46:35 | | | | 308 | | | | Nottingham | ECCA Saucony English National Championships | 25 Feb 17 |
| 15KXC | 57:43 | | | | 201 | | | | Parliament Hill | South of England AA Championships | 28 Jan 17 |
| HM | 75:15 | | | 75:17 | 54 | | | | Bath | Bath Half Marathon | 12 Mar 17 |
| HM | 81:47 | | | 81:53 | 161 | | | | Cardiff | Cardiff Half Marathon | 1 Oct 17 |
| 2016 SEN Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5K | 16:33 | | | | 20 | | | | London Hyde Park | Brooks Serpentine Last Friday 5K | 30 Dec 16 |
| parkrun | 17:14 | | | | 2 | | | 1 | Cardiff | Cardiff parkrun # 463 | 12 Nov 16 |
| 5M | 29:07 | | | 29:08 | 12 | | | | Witham | Witham Boxing Day 5 | 26 Dec 16 |
| 7.5MXC | 42:48 | | | | 57 | | | | Beckenham Place Park | South of Thames CCA 7.5 | 17 Dec 16 |
| 2015 SEN Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 9:10.57 | i | | | 2 | | | | Lee Valley | Inter Varsity Meeting | 4 Feb 15 |
| 3000 | 9:30.9 | | | | 1 | B | | | Dartford | Sweatshop Southern Athletics League Division 2E | 4 Jul 15 |
| 5000 | 15:12.50 | | | | 2 | | | | Ashford | Kent County Championships | 23 May 15 |
| 5000 | 15:29.42 | | | | 6 | | | | Cardiff | Welsh Championships | 28 Jun 15 |
| 5000 | 15:56.86 | | | | 13 | | | | Lee Valley | South of England AA U20 / Senior Championships | 13 Jun 15 |
| 5000 | 16:16.46 | | | | 9 | | | | Crawley | Southern Counties Senior Inter County Match | 12 Jul 15 |
| 10000 | 34:18.57 | | | | 13 | 1 | | | Bedford | BUCS Championships | 3 May 15 |
| 2M | 10:13 | | | | 6 | | | | Cardiff | Cardiff Summer Series 2 | 19 Jun 15 |
| parkrun | 15:41 | | | | 1 | | | 1 | Cardiff | Cardiff parkrun # 375 | 21 Mar 15 |
| 10K | 33:22 | c | | | 51 | | | | Bristol | Bristol 10K | 31 May 15 |
| 10.3KXC | 37:53 | | | | 29 | | | | Cardiff | British Athletics Cross Challenge | 18 Jan 15 |
| 12KXC | 44:48 | | | | 176 | | | | Parliament Hill | ECCA Saucony English National Championships | 21 Feb 15 |
| ZXC | 35:06 | | | | 19 | | | | Hythe | Kent County Championships | 3 Jan 15 |
| ZXC | 43:54 | | | | 83 | A | | | Brighton | BUCS Cross Country Championships | 31 Jan 15 |
| 2014 SEN Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 9:10.37 | i | | | 10 | 1 | | | Cardiff | Cardiff Met Grand Prix | 14 Dec 14 |
| 3000 | 9:32.76 | | | | 1 | 1 | | | Watford | Watford Open Graded Meeting | 30 Jul 14 |
| 3000 | 9:50.56 | | | | 8 | 1 | | | Watford | Watford Open Graded Meeting | 2 Jul 14 |
| 10000 | 33:18.83 | | | | 10 | | | | Brighton | Brighton & Hove Evening Open inc. South of England 10000m Championships | 13 Aug 14 |
| 1M | 5:05 | | | | 13 | | | | Cardiff | Cardiff Half Marathon Festival of Running Mile | 4 Oct 14 |
| 5K | 15:56 | | | | 14 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 14 |
| parkrun | 16:35 | | | | 4 | | | | Cardiff | Cardiff parkrun # 357 | 29 Nov 14 |
| 9.6K | 32:17 | | | | 2 | | | | Brussels, BEL | Brussels 10K | 21 Dec 14 |
| ZXC | 34:37 | | | | 16 | | | | Cardiff | Gwent League | 9 Nov 14 |
| ZXC | 36:01 | | | | 15 | | | | Brecon | Gwent League | 6 Dec 14 |
| 2013 U23 Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| ZXC | 44:46 | | | | 25 | | | | Detling | Kent County Championships | 5 Jan 13 |
| 2012 U23 Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5K | 16:10 | | | | 18 | | | | Mountain Ash | Nos Galan 5K Elite Race | 31 Dec 12 |
| ZXC | 34:10 | | | | 116 | | | | Liverpool | McCain UK Cross Challenge Series | 24 Nov 12 |
| ZXC | 34:11 | | | | 11 | | | | Swanley | Kent League | 6 Oct 12 |
| ZXC | 35:02 | | | | 17 | | | | Bexleyheath | Kent League | 1 Dec 12 |
| ZXC | 35:21 | | | | 31 | | | | Cardiff | McCain UK Cross Challenge Series | 15 Jan 12 |
| ZXC | 36:30 | | | | 15 | | | | Tonbridge | Kent League | 27 Oct 12 |
| ZXC | 38:56 | | | | 11 | | | | Dartford | Kent County Championships | 7 Jan 12 |
| 2011 U23 Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 4:01.2 | | | | 4 | A | | | Eltham | BMC Regional Races | 17 Aug 11 |
| 1500 | 4:06.51 | i | | | 9 | | | | Birmingham | Inter Varsity Match | 9 Feb 11 |
| 1500 | 4:06.84 | i | | | 7 | 1 | | | Cardiff | UWIC Open Meeting (inc Welsh Masters' Championships) | 5 Mar 11 |
| 1500 | 4:09.0 | | | | 2 | B | | | Exeter | BMC Regional Races | 31 May 11 |
| 1500 | 4:09.5 | | | | 8 | | | | Ashford | Kent County Championships | 14 May 11 |
| 1500 | 4:12.2 | | | | 2 | A | | | Grays | Southern Men's League Division 1 | 30 Jul 11 |
| 1500 | 4:13.99 | i | | | 8 | h1 | | | Cardiff | Welsh Open U17/U20 Closed Championships | 22 Jan 11 |
| Mile | 4:23.37 | | | | 2 | 2 | | | Tonbridge | Tonbridge Norman Fowler Memorial Open | 25 Apr 11 |
| 3000 | 8:50.79 | | | | 19 | 2 | | | Watford | Watford Open | 29 Jun 11 |
| 5000 | 15:11.80 | | | | 7 | | | | Ashford | South of England U20 / Senior Championships | 19 Jun 11 |
| 5000 | 15:17.23 | | | | 11 | D | | | Solihull | BMC Nike Grand Prix | 9 Jul 11 |
| 5000 | 15:27.6 | | | | 1 | | | | Ashford | Kent County Championships | 15 May 11 |
| 5000 | 15:29.09 | | | | 1 | B | | | Hemel Hempstead | Southern Senior Inter-Counties | 17 Jul 11 |
| 10000 | 33:04.01 | | | | 1 | B | | | Bedford | BUCS Championships | 1 May 11 |
| 10000 | DNF | | | | | | | | Cardiff | Welsh U13/U15 & Senior 10,000m Championships | 23 Jul 11 |
| 3000SCNWJ | 10:32.3 | | | | 3 | A | | | Grays | Southern Men's League Division 1 | 30 Jul 11 |
| 5K | 15:37 | | | | 24 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 11 |
| 5K | 15:45 | | | | 12 | | | 5 | Bridgend | Bridgend Town Centre 5K (inc Welsh Champs) | 7 May 11 |
| parkrun | 16:02 | | | | 1 | | | | Cardiff | Cardiff parkrun # 189 | 15 Oct 11 |
| 5M | 26:02 | | | | 2 | | | | Witham | Witham Boxing Day 5 | 26 Dec 11 |
| 9.8KXC | 33:36 | | | | 121 | | | | Liverpool | McCain UK Cross Challenge Series (inc European Trials) | 26 Nov 11 |
| 10K | 33:50 | | | 33:50 | 3 | | | | Harrietsham | End Of '10 10K | 3 Jan 11 |
| 10KMT | 34:08 | | | 34:08 | 1 | | | | Eynsford | Darent Valley 10K | 10 Apr 11 |
| 10.1KXC | 36:55 | | | | 31 | | | | Cardiff | McCain UK Cross Challenge | 16 Jan 11 |
| ZXC | 19:51 | | | | 1 | | | | Brecon | Gwent League | 12 Feb 11 |
| ZXC | 27:25 | | | | 2 | | | | Wilmington | Kent County Championships | 8 Jan 11 |
| ZXC | 28:35 | | | | 31 | | | | Parliament Hill | Southern Cross Country Championships | 29 Jan 11 |
| ZXC | 31:13 | | | | 11 | | | | Swansea | Gwent League | 4 Dec 11 |
| ZXC | 32:08 | | | | 78 | | | | Alton Towers | English National Championships | 19 Feb 11 |
| ZXC | 34:32 | | | | 23 | | | | Bristol | McCain UK Cross Challenge Series | 13 Nov 11 |
| ZXC | 38:31 | | | | 64 | | | | Birmingham | BUCS Cross Country Championships | 5 Feb 11 |
| ZXC | 38:36 | | | | 46 | | | | Bridgend | Gwent League | 9 Oct 11 |
| 2010 U20 Dartford H/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 2:05.9 | | | | 2 | A | | | Hastings | Southern Men's League Division 3S | 31 Jul 10 |
| 1500 | 4:10.25 | | | | 1 | 13 | | | Watford | Watford Graded Open | 28 Jul 10 |
| 1500 | 4:11.44 | | | | 5 | A | | | Eltham | BMC Regional Races | 21 Jul 10 |
| 1500 | 4:11.55 | | | | 3 | 1 | | | Eltham | BMC Regional Races | 18 Aug 10 |
| 1500 | 4:12.86 | | | | 2 | 1 | | | Watford | Watford Graded Open | 25 Aug 10 |
| 1500 | 4:16.56 | | | | 3 | B | | | Birmingham (Un) | BMC Regional Races | 2 Jun 10 |
| 1500 | 4:27.4 | | | | 2 | A | | | Hastings | Southern Men's League Division 3S | 31 Jul 10 |
| 3000 | 9:01.44 | | | | 2 | C | | | Street | BMC PB Classic | 3 May 10 |
| 3000 | 9:02.70 | | | | 8 | 1 | | | Watford | Watford Graded Open | 30 Jun 10 |
| 3000 | 9:03.9 | | | | 2 | A | | | Eltham | National Junior Athletic League Medway | 18 Apr 10 |
| 3000 | 9:06.89 | | | | 4 | 2 | | | Brighton | Brighton Open | 11 Aug 10 |
| 3000 | 9:11.70 | i | | | 3 | 2 | | | Cardiff | UWIC Open Meeting | 11 Dec 10 |
| 3000 | 9:17.22 | i | | | 3 | | | | Cardiff | Inter-Universities Match | 7 Mar 10 |
| 3000 | 9:17.4 | | | | 1 | A | | | Ashford | National Junior Athletic League Medway | 25 Jul 10 |
| 5000 | 15:45.26 | | | | 1 | | | | Tonbridge | Tonbridge Open | 3 Aug 10 |
| 5000 | 16:14.8 | | | | 1 | A | | | Dartford | Southern Men's League Division 3S | 10 Jul 10 |
| 5000 | 16:19.72 | | | | 3 | | | | Tonbridge | Tonbridge Norman Fowler Memorial Open | 5 Apr 10 |
| 5000 | 16:28.22 | | | | 4 | | | | Crystal Palace | Southern Counties U20/Senior Championships | 13 Jun 10 |
| 4KXC | 13:20 | | | | 23 | | | 9 | Bristol | BMC Cross Country Classic | 21 Nov 10 |
| parkrun | 15:53 | | | | 4 | | | 1 | Cardiff | Cardiff parkrun # 136 | 2 Oct 10 |
| parkrun | 15:58 | | | | 9 | | | | Cardiff | Cardiff parkrun # 116 | 15 May 10 |
| parkrun | 16:05 | | | | 2 | | | | Cardiff | Cardiff parkrun # 138 | 16 Oct 10 |
| parkrun | 16:09 | | | | 2 | | | 1 | Cardiff | Cardiff parkrun # 118 | 29 May 10 |
| parkrun | 16:39 | | | | 3 | | | 1 | Cardiff | Cardiff parkrun # 100 | 23 Jan 10 |
| 6.5KXC | 21:02 | | | | 19 | | | | Cardiff | McCain UK Cross Challenge | 17 Jan 10 |
| 6.7KXC | 22:03 | | | | 68 | | | | Liverpool | McCain UK Cross Challenge (inc European Trials) | 27 Nov 10 |
| 8KXC | 28:11 | | | | 77 | | | | Birmingham | McCain UK Cross Challenge inc World Trials & CAU Inter County Championships | 13 Mar 10 |
| 10K | 33:13 | | | | 49 | | | | Eastleigh | B&Q Eastleigh 10K | 28 Mar 10 |
| 10K | 33:16 | | | | 60 | | | | Bristol | Bristol 10K (inc England 10K Championships) | 9 May 10 |
| ZXC | 21:49 | | | | 6 | | | | Bridgend | Gwent League | 10 Oct 10 |
| ZXC | 21:59 | | | | 2 | | | | Bristol | Gwent League | 4 Dec 10 |
| ZXC | 24:18 | | | | 4 | | | | Detling | Kent County Championships | 13 Feb 10 |
| ZXC | 37:43 | | | | 85 | | | | Leeds | English National Championships | 27 Feb 10 |
| 2009 U20 Dartford H |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 4:19.38 | | | | 7 | | | | Ashford | Kent County Championships | 10 May 09 |
| 1500 | 4:20.6 | | | | 10 | A | | | Eltham | BMC Regional Races | 27 May 09 |
| 1500 | 4:24.46 | | | | 10 | | | | Lee Valley | BMC Regional Races | 23 May 09 |
| 1500 | 4:28.6 | | | | 5 | | | | Eltham | BMC Regional Races | 22 Jul 09 |
| 3000 | 9:33.9 | | | | 2 | A | | | Tonbridge | National Junior Athletic League Medway | 19 Apr 09 |
| 5000 | 16:40.36 | | | | 2 | | | | Tonbridge | Kent 5000m Championships | 5 May 09 |
| parkrun | 16:47 | | | | 5 | | | 1 | Cardiff | Cardiff parkrun # 94 | 28 Nov 09 |
| 10K | 33:40 | | | | 42 | | | 1 | Eastleigh | B&Q Eastleigh 10K | 29 Mar 09 |
| 10K | 34:04 | | | | 6 | | | | Harrietsham | Harrietsham End of '09 10K | 27 Dec 09 |
| 10K | 34:19 | | | | 17 | | | 2 | London Victoria Park | Middlesex 10K | 6 Sep 09 |
| 10K | 35:11 | | | | 65 | | | 4 | Brighton | Brighton 10K | 15 Nov 09 |
| ZXC | 19:55 | | | | 4 | | | | Taunton | Gwent League | 6 Dec 09 |
| ZXC | 25:22 | | | | 15 | | | | Detling | Kent County Championships | 10 Jan 09 |
| ZXC | 25:44 | | | | 6 | | | | Maidstone | Kent Schools Championships | 17 Jan 09 |
| ZXC | 26:39 | | | | 172 | | | | Stanford Hall | Sainsbury ESAA English Schools' Championships | 21 Mar 09 |
| ZXC | 32:58 | | | | 69 | | | | Hillingdon | Southern Championships | 24 Jan 09 |
| ZXC | 33:10 | | | | 16 | | | | Gillingham | Kent Men's League | 3 Oct 09 |
| ZXC | 33:59 | | | | 9 | | | 1 | Sevenoaks | Kent Fitness League | 1 Feb 09 |
| ZXC | 35:38 | | | | 42 | | | 14 | Bath | Gwent League | 8 Nov 09 |
| ZXC | 37:05 | | | | 19 | | | 2 | Tonbridge | Kent Men's League | 24 Oct 09 |
| 2008 U20 Dartford H |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 9:58.7 | | | | | | | | Eltham | National Junior Athletic League - Medway | 25 May 08 |
| 5000 | 17:03.3 | | | | | | | | Tonbridge | Avril Bowring Memorial Tonbridge Open | 6 May 08 |
| 5000 | 17:18.5 | | | | | | | | Uxbridge | Southern Mens League - Div 2 | 28 Jun 08 |
| 10K | 34:53 | | | | 10 | | | | Ashford | Ashford 10K | 12 Oct 08 |
| ZRD | 33:57 | | | | 4 | | | 2 | Meopham | Kent Fitness League | 30 Nov 08 |
| ZXC | 16:39 | | | | 3 | | | | Bexley | Kent League | 6 Dec 08 |
| ZXC | 16:41 | | | | 122 | | | | Alton Towers | English National Championships | 23 Feb 08 |
| ZXC | 17:47 | | | | 3 | | | | Sevenoaks | Kent League | 16 Nov 08 |
| ZXC | 18:11 | | | | 3 | | | | Maidstone | Kent Junior League | 25 Oct 08 |
| ZXC | 18:41 | | | | 2 | | | | Chatham | Kent Junior League | 4 Oct 08 |
| ZXC | 22:51 | | | | 10 | | | | Detling | Kent Championships | 5 Jan 08 |
| ZXC | 29:31 | | | | 5 | | | 2 | Swanley | Kent Fitness League | 9 Nov 08 |
| ZXC | 29:57 | | | | 2 | | | 1 | Canterbury | Kent Fitness League | 23 Nov 08 |
| ZXC | 32:50 | | | | 10 | | | 1 | Eltham | Kent Fitness League | 3 Feb 08 |
| ZXC | 38:04 | | | | 3 | | | 1 | Minnis Bay | Kent Fitness League | 13 Jan 08 |
| 2007 U17 Dartford H |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 4.2M | 24:26 | | | | 7 | | | | Swanley | Swanley Christmas Caper 4.2M | 9 Dec 07 |
| ZXC | 18:55 | | | | 10 | | | 10 | West Wickham | Kent Young Athletes League | 6 Oct 07 |
| ZXC | 20:56 | | | | 10 | | | | Tonbridge | Kent Men's League | 15 Dec 07 |
| ZXC | 29:08 | | | | 9 | | | 1 | Eltham | Kent Fitness League | 30 Dec 07 |
| ZXC | 30:02 | | | | 5 | | | | Canterbury | Kent Fitness League | 14 Oct 07 |
| ZXC | 32:46 | | | | 14 | | | 1 | Meopham | Kent Fitness League | 25 Nov 07 |
| ZXC | 36:00 | | | | 10 | | | | Meopham | Kent Fitness League | 16 Dec 07 |
| 2006 U17 Dartford H |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5K | 18:12 | | | | 3 | | | | Brands Hatch | Brands Hatch 5K | 11 Feb 06 |