| 2013 SEN Swansea |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5K | 15:26 | | | | 50 | | | | Armagh | Armagh International Road Race | 14 Feb 13 |
| 2012 SEN Swansea |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5K | 15:12 | | | | 50 | | | | Armagh | Armagh International 5K | 9 Feb 12 |
| 10K | 30:42 | | | 30:42 | 16 | | | | Clitheroe | Ribble Valley 10K (Inc Northern Champs) | 30 Dec 12 |
| 10KMT | 39:24 | | | 39:24 | 5 | | | | Merthyr Mawr | Merthyr Mawr Pudding Run 10K | 16 Dec 12 |
| 10M | 54:44 | | | | 2 | | | | Brecon | Brecon 10 | 5 Aug 12 |
| HM | 73:24 | | | | 18 | | | | Glasgow | Great Scottish Run Half Marathon | 2 Sep 12 |
| ZMTL | 15:30 | | | | | L3 | | | Barry | Cosmeston Relays | 11 Jul 12 |
| ZXC | 17:57 | | | | 3 | | | | Kenfig | Runnerslife Challenge | 5 Feb 12 |
| ZXC | 31:49 | | | | 18 | | | | Bristol | McCain UK Cross Challenge Series | 28 Oct 12 |
| ZXC | 32:28 | | | | 66 | | | | Liverpool | McCain UK Cross Challenge Series | 24 Nov 12 |
| ZXC | 32:41 | | | | 4 | | | | Bridgend | Gwent League | 21 Oct 12 |
| ZXC | 38:37 | | | | 11 | | | | St. Fagans | Welsh National Championships | 18 Feb 12 |
| 2011 SEN Belgrave |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5000 | 14:03.79 | | | | 6 | A | | | Solihull | BMC Nike Grand Prix | 9 Jul 11 |
| 5000 | 14:06.57 | | | | 1 | B | | | Watford | BMC Nike Grand Prix | 11 Jun 11 |
| 5000 | 14:39.11 | | | | 10 | | | | Birmingham | Aviva World Trials & UK Championships | 31 Jul 11 |
| 5K | 14:35 | | | | 17 | | | | Armagh | Armagh 5K | 10 Feb 11 |
| 5K | 14:43 | | | | 2 | | | | Bridgend | Bridgend Town Centre 5K (inc Welsh Champs) | 7 May 11 |
| 5.848KL | 17:50 | | | | 8 | L5 | | | Sutton Park | ERRA National 6 Stage Relays | 15 Oct 11 |
| 9.8KXC | 32:13 | | | | 89 | | | | Liverpool | McCain UK Cross Challenge Series (inc European Trials) | 26 Nov 11 |
| 10K | 29:29 | c | | | 9 | | | | Bristol | Bristol 10K | 15 May 11 |
| 10K | 30:25 | | | 30:24 | 5 | | | | Swansea | Swansea Bay 10K | 25 Sep 11 |
| 10K | 30:30 | | | 30:29 | 1 | | | | Cwmafan | Richard Burton 10K | 27 Mar 11 |
| 8M | 40:30 | | | | 1 | | | | Lliswerry | Lliswerry 8 | 30 Jan 11 |
| 10M | 51:32 | | | 51:31 | 1 | | | | Llandudno | Llandudno 10 (inc Welsh Championships) | 22 May 11 |
| 10M | 55:37 | | | | 2 | | | | Neath | Neath Golden Jubilee Invitation 10 | 29 May 11 |
| HM | 65:37 | | | | 9 | | | | Bath | Bath Half Marathon | 6 Mar 11 |
| HM | 66:52 | | | | 8 | | | | Bristol | Bristol Half Marathon | 11 Sep 11 |
| HM | 69:31 | | | | 18 | | | | Birmingham | Bupa Birmingham Half Marathon | 23 Oct 11 |
| ZXC | 16:48 | | | | 3 | | | | Kenfig | Runnerslife Challenge | 5 Feb 11 |
| ZXC | 27:33 | | | | 8 | | | | Margam | West Glamorgan League | 23 Jan 11 |
| 2010 SEN Belgrave |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:35.21 | | | | 3 | B | | | Lee Valley | British Athletics League Premiership | 21 Aug 10 |
| 5000 | 14:23.95 | | | | 5 | A | | | Cardiff | BMC Nike Grand Prix | 28 Aug 10 |
| 4.819KL | 15:24 | | | | 13 | L6 | | | Sutton Park | ERRA National Men's 12 Stage Road Relays (Short Legs) | 17 Apr 10 |
| 5K | 14:36 | | | | 15 | | | | Blackburn | Pennine Lancashire 5K | 11 Jul 10 |
| 5K | 15:04 | | | | 4 | | | | Bridgend | Bridgend Lions Festival of Running | 19 Jun 10 |
| 5K | 16:12 | | | | 5 | | | | Swansea | Swansea Bay 5K Series | 8 Jun 10 |
| SHORT5K | 14:25 | | | | 8 | E | | | Mountain Ash | Nos Galan 5K (Short course) | 31 Dec 10 |
| 5.848KL | 18:02 | | | | 7 | L5 | | | Sutton Park | National 6 Stage Relays | 16 Oct 10 |
| 10K | 30:38 | | | 30:38 | 7 | | | | Cardiff | Cardiff 10K | 12 Sep 10 |
| 10K | 30:40 | | | 30:39 | 8 | | | | Swansea | Swansea Bay 10K | 26 Sep 10 |
| ZXCL | 15:33 | | | | 4 | L3 | | | Mansfield | ECCA Relays | 6 Nov 10 |
| 2009 SEN Belgrave/Cornelly/Neath |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:19.56 | | | | 9 | B | | | Solihull | BMC Nike Grand Prix | 18 Jul 09 |
| 5000 | 14:25.75 | | | | 16 | A | | | Sportcity | BMC Nike Grand Prix | 30 May 09 |
| 5000 | 14:26.00 | | | | 12 | A | | | Cardiff | BMC Nike Grand Prix | 15 Aug 09 |
| 5000 | 14:43.66 | | | | 1 | B | | | Gateshead | British Athletics League National 1 | 1 Aug 09 |
| 10000 | 29:54.75 | | | | 4 | | | | Birmingham (Un) | BMC Regional Races | 22 Aug 09 |
| 10000 | 34:47.46 | | | | 11 | | | | Neath | Neath Open inc Welsh 10000 Championships | 5 Aug 09 |
| 4KXC | 12:25 | | | | 7 | | | | Bristol | BMC Cross Country Classic | 22 Nov 09 |
| 5K | 14:28 | | | | 19 | | | | Armagh | Armagh 5K | 19 Feb 09 |
| 5K | 14:47 | | | | 1 | | | | Swansea | Swansea Bay 5K | 9 Jun 09 |
| 5K | 14:57 | | | | 1 | | | | Cardiff | Cardiff 10K Valentine's Love Run | 14 Feb 09 |
| 5K | 15:02 | | | | 5 | | | | Norwich | Lord Mayor's 5K | 11 Jul 09 |
| 5K | 15:24 | | | | 1 | | | | Swansea | Swansea Bay 5K | 4 Aug 09 |
| 5K | 15:40 | | | | 1 | | | | Swansea | Swansea Bay 5K | 14 Jul 09 |
| parkrun | 14:57 | | | | 1 | | | | Cardiff Blackweir Park | Cardiff parkrun 5K Event 53 | 14 Feb 09 |
| parkrun | 15:46 | | | | 1 | | | | Cardiff Blackweir Park | Cardiff parkrun 5K Event 49 | 17 Jan 09 |
| 9KXC | 29:46 | | | | 16 | | | | Gateshead | McCain UK Cross Challenge | 14 Nov 09 |
| 10K | 30:26 | | | | 2 | | | | Llantwit Major | Atlantic College 10K | 22 Mar 09 |
| 10K | 30:54 | | | | 11 | | | | Korschenbroicher, GER | Korschenbroicher City-Lauf | 26 Apr 09 |
| 10K | 30:58 | | | | 43 | | | | Manchester | Bupa Great Manchester Run 10K | 17 May 09 |
| 10K | 31:45 | | | | 24 | | | | Prague, CZE | Tesco Grand Prix 5K/10K | 12 Sep 09 |
| 10K | 32:40 | | | | 7 | | | | Cwmafan | Richard Burton 10K | 11 Jan 09 |
| HM | 66:39 | | | | 3 | | | | Cardiff | Cardiff Half Marathon | 18 Oct 09 |
| HM | 67:27 | | | | 11 | | | | Reading | Reading Half Marathon | 29 Mar 09 |
| HM | 73:19 | | | | 11 | | | | Watford | Asics Watford Half Marathon | 1 Feb 09 |
| ZRDL | 17:43 | | | | 12 | L3 | | | Sutton Coldfield | National 6 Stage Relays | 17 Oct 09 |
| ZRDL | 18:47 | | | | 2 | L5 | | | Aldershot | Southern Counties Men's 6-stage Relays | 27 Sep 09 |
| ZRDL | 24:13 | | | | 8 | | | | Milton Keynes | Southern Men's 12 Stage Relay | 5 Apr 09 |
| ZRDL | 26:27 | | | | | L5 | | | Sutton Coldfield | ERRA National Men's 12 Stage Road Relays | 18 Apr 09 |
| ZXC | 32:09 | | | | 3 | | | | Bridgend | Gwent League | 11 Oct 09 |
| ZXC | 35:49 | | | | 12 | | | | Port Talbot | West Glamorgan League | 1 Mar 09 |
| ZXC | 55:15 | | | | 28 | | | | Hillingdon | Southern Championships | 24 Jan 09 |
| 2008 SEN Belgrave/Cornelly |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5000 | 14:11.78 | | | | 7 | A | | | Eton | BMC Nike Grand Prix Final | 9 Aug 08 |
| 5000 | 14:20.1 | | | | 1 | A | | | Birmingham (Un) | BMC Regional Races | 10 May 08 |
| 5000 | 14:34.67 | | | | 1 | A | | | Hendon | British Athletics League Premiership | 2 Aug 08 |
| 5000 | 14:43.29 | | | | 3 | A | | | Hendon | British Athletics League Premiership | 16 Aug 08 |
| 5K | 14:32 | | | | 7 | | | | Bad Langensalza, GER | Weitsprung Meeting der Weltklasse | 7 Jun 08 |
| 5K | 14:56 | | | | 1 | | | | Gloucester | White Horse 5K | 17 Jul 08 |
| 5K | 15:02 | | | | 1 | | | | Norwich | Lord Mayor's 5K City Centre Classic | 5 Jul 08 |
| 5K | 15:09 | | | | 1 | | | | Swansea | Swansea Bay 5K | 8 Jul 08 |
| 4.75M | 27:25 | | | | 8 | | | | Porthcawl | Porthcawl 5 | 26 Dec 08 |
| 10K | 29:41 | | | | 21 | | | | Manchester | Bupa Great Manchester Run 10K | 18 May 08 |
| 10K | 29:58 | | | | 4 | | | | Partington | The Trafford 10K | 9 Mar 08 |
| 10K | 30:23 | | | | 11 | | | | Chichester | Chichester Priory 10K | 12 Oct 08 |
| 10K | 30:37 | | | | 22 | | | | Cardiff | Bupa Great Wales Run 10K | 27 Jul 08 |
| 10K | 30:42 | | | | 1 | | | | Cwmafon | Corus Richard Burton 10K | 6 Jan 08 |
| 15K | 47:13 | | | | 6 | | | | Breda, NED | Haagse Beemdenloop | 4 May 08 |
| HM | 67:31 | a | | | 29 | | | | Newcastle-South Shields | Bupa Great North Run Half Marathon | 5 Oct 08 |
| HM | 67:48 | | | | 1 | | | | Cardiff | Cardiff Half Marathon | 19 Oct 08 |
| ZRDL | 26:13 | | | | -1 | L11 | | | Aldershot | Southern 12 Stage Relays | 6 Apr 08 |
| ZRDL | 26:35 | | | | -4 | L11 | | | Sutton Coldfield | National 12 Stage Relays | 26 Apr 08 |
| ZXC | 49:34 | | | | 18 | | | | Parliament Hill | Southern Championships | 26 Jan 08 |
| 2007 SEN Belgrave |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:45.8 | | | | 1 | | | | Neath | Neath Open Meeting | 6 Jun 07 |
| 3000 | 8:45.9 | | | | 1 | | | | Swansea | West Wales Regional Championships | 13 May 07 |
| 5000 | 14:41.30 | | | | 4 | | | | Sportcity | British Athletics League Premiership | 2 Jun 07 |
| 5000 | 14:46.96 | | | | 2 | B | | | Hendon | British Athletics League Premiership | 4 Aug 07 |
| 5000 | 14:57.79 | | | | 6 | | | | Albufeira, POR | IAAF European Senior Clubs (Men) | 26 May 07 |
| 5K | 14:32 | | | | 1 | | | | Gloucester | White Horse 5K | 19 Jul 07 |
| 5K | 14:40 | | | | 17 | | | | Armagh | Armagh International | 1 Feb 07 |
| 5K | 14:54 | | | | 1 | | | | Swansea | Swansea Bay 5K | 12 Jun 07 |
| 5K | 14:58 | | | | 3 | | | | Norwich | Lord Mayor's 5K City Centre Classic | 14 Jul 07 |
| 5K | 15:29 | | | | 1 | | | | Swansea | Swansea Bay 5K | 7 Aug 07 |
| 5KMT | 15:00 | | | | 1 | | | | Swansea | Swansea Harriers Seaside 5K Series | 10 Jul 07 |
| 10K | 29:46 | | | | 8 | | | | Chichester | Chichester Priory 10K | 7 Oct 07 |
| 10K | 29:57 | | | | 4 | | | | Telford | Telford 10K | 16 Dec 07 |
| 10K | 30:08 | | | | 32 | | | | Manchester | Great Manchester Run | 20 May 07 |
| 10K | 30:13 | | | | 10 | | | | Cardiff | Bupa Great Wales Run 10K | 29 Jul 07 |
| 10K | 30:15 | | | | 4 | | | | Swansea | Swansea Bay 10K | 23 Sep 07 |
| 10K | 30:36 | | | | 2 | | | | Gloucester | Gloucester Easter 10K | 7 Apr 07 |
| HM | 65:58 | | | | 7 | | | | Bristol | Bristol Half Marathon | 9 Sep 07 |
| HM | 67:28 | | | | 10 | | | | Bath | Bath Half Marathon | 25 Mar 07 |
| HM | 67:45 | | | | 4 | | | | Wokingham | Wokingham Half Marathon | 11 Feb 07 |
| HM | 67:57 | | | | 1 | | | | Cardiff | Cardiff Half Marathon | 14 Oct 07 |
| 20M | 1:55:22 | | | | 1 | | | | Merthyr Tydfil | San Domenico 20 | 1 Apr 07 |
| ZXC | 30:03 | | | | 1 | | | | Port Talbot | West Glamorgan League | 3 Nov 07 |
| ZXC | 35:12 | | | | 10 | | | | Bridgend | Gwent League | 2 Dec 07 |
| 2006 SEN Belgrave |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5000 | 14:44.37 | | | | 7 | | | | Sportcity | British Athletics League Premiership | 3 Jun 06 |
| 5000 | 15:02.55 | | | | 2 | B | | | Birmingham | British Athletics League Premiership | 1 Jul 06 |
| 10000 | 31:00.30 | | | | 1 | | | | Bedford | BAL Cup Final | 19 Aug 06 |
| 10000 | 31:21.59 | | | | 1 | | | | Eton | BAL Cup Semi Match 1 | 30 Jul 06 |
| 5K | 14:21 | | | | 10 | | | | Armagh | Armagh 5km | 2 Mar 06 |
| 5K | 14:40 | | | | 1 | | | | Swansea | Swansea Bay 5km Series | 11 Jul 06 |
| 5K | 14:46 | | | | 14 | 1 | | | Horwich | Asda Horwich Carnival Open 5km (Inc AAA Championships) | 18 Jun 06 |
| 5K | 14:51 | | | | 3 | | | | Norwich | Lord Mayor's 5km | 15 Jul 06 |
| 5K | 14:51 | | | | 1 | | | | Swansea | Swansea Bay 5km | 8 Aug 06 |
| 5K | 15:12 | | | | 2 | | | | Swansea | Swansea Bay 5km | 13 Jun 06 |
| 5M | 25:23 | | | | 2 | | | | Weston-super-Mare | Weston Prom Run 5 | 16 Feb 06 |
| 5M | 25:29 | | | | 1 | | | | Weston | Weston Prom 5 | 19 Jan 06 |
| 10K | 31:00 | | | | 1 | | | | Port Talbot | Richard Burton 10km Cwmafan | 8 Jan 06 |
| 10M | 52:30 | | | | 1 | | | | Witney | Cotswold Classic 10 | 10 Sep 06 |
| 10M | 52:55 | | | | 2 | | | | Pontypridd | Pontypridd Roadents Reverse 10 | 5 Feb 06 |
| HM | 66:27 | | | | 3 | | | | Wokingham | Wokingham Half Marathon | 12 Feb 06 |
| HM | 67:15 | | | | 1 | | | | Cardiff | Cardiff Marathon & Half Marathon | 15 Oct 06 |
| HM | 68:23 | | | | 9 | | | | Bristol | Bristol Half Marathon | 17 Sep 06 |
| HM | 69:19 | | | | 1 | | | | Newark | Newark Half Marathon | 13 Aug 06 |
| HM | 71:03 | | | | 1 | | | | Gloucester | Gloucester Half Marathon | 23 Jul 06 |
| HM | 71:16 | | | | 2 | | | | Wolverhampton | Carver Wolverhampton Half Marathon | 3 Sep 06 |
| Mar | 2:33:04 | | | | 88 | | 78 | | London | London Marathon | 23 Apr 06 |
| 2005 U23 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5000 | 14:41.3 | | | | 1 | | | | Hendon | British League Division 2 | 25 Jun 05 |
| 5000 | 14:55.40 | | | | 4 | | | | Cardiff | Welsh Champs | 29 Aug 05 |
| 5K | 14:43 | | | | 13 | | | | Armagh | ARMARGH INTERNATIONAL RACES | 24 Feb 05 |
| 5K | 14:55 | | | | 1 | | | | Swansea | SWANSEA 5km | 12 Jul 05 |
| 5K | 15:01 | | | | 2 | | | | Cardiff (Blackweir) | NIKE SSAFA FORCES HELP 5km SERIES Blackweir, Cardiff | 22 Jun 05 |
| 5K | 15:06 | | | | 2 | | | | Bridgend | MERTHYR MAWR LANE 5km | 1 Jun 05 |
| 5K | 15:07 | | | | 2 | | | | Norwich | LORD MAYOR’S CITY CENTRE CLASSIC 5km | 9 Jul 05 |
| 5K | 15:21 | | | | 1 | | | | Swansea | SWANSEA BAY 5km | 9 Aug 05 |
| 5M | 25:04 | | | | 12 | | | | Alsager | AFFORD RENT-A-CAR ALSAGER 5 | 6 Feb 05 |
| 5M | 25:05 | | | | 2 | | | | Weston | WESTON PROM 5 | 15 Dec 05 |
| 10K | 31:08 | | | | 7 | | | | Eastleigh | B&Q EASTLEIGH 10km | 13 Mar 05 |
| HM | 69:32 | | | | 20 | | | | Bath | Bath Half Marathon | 20 Mar 05 |
| Mar | 2:38:33 | | | | 169 | | 154 | | London | London Marathon | 17 Apr 05 |
| 2004 U23 Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 5000 | 15:01.2 | | | | 2 | B | | | Eton | Division 2 | 3 Jul 04 |
| 5K | 14:54 | | | | 1 | | | | Cardiff | NIKE SSAFA FORCES HELP 5km SERIES Blackweir, Cardiff | 21 Jul 04 |
| 5K | 14:59 | | | | 5 | | | | Norwich | EVENING NEWS LORD MAYOR'S CITY CENTRE 5km CLASSIC | 10 Jul 04 |
| 5K | 15:06 | | | | 1 | | | | Cardiff | NIKE SSAFA FORCES HELP 5km SERIES Cardiff | 23 Jun 04 |
| 5K | 15:08 | | | | 2 | | | | Cardiff | SSAFA FORCES HELP 5km Bute Park | 26 May 04 |
| 5K | 15:09 | | | | 2 | | | | Carmarthen | CARMARTHEN MAYORS 5km | 12 Apr 04 |
| 5M | 25:22 | | | | 6 | | | | Hillingdon | DAILY MAIL/IDEAL HOME EXHIBITION HILLINGDON 5 | 14 Mar 04 |
| 10K | 31:06 | | | | 18 | | | | Cardiff | KRUF CARDIFF 10km | 5 Sep 04 |
| 10K | 31:33 | | | | 3 | | | | London | BRITISH 10km London | 1 Aug 04 |
| 10K | 31:43 | | | | 5 | | | | Llantwit Major | ATLANTIC COLLEGE 10km Llantwit Major | 15 Feb 04 |
| 10K | 31:52 | | | | 6 | | | | Belfast | LAGANSIDE 10km Belfast | 18 Apr 04 |
| 10K | 32:46 | | | | 4 | | | | Poole | POOLE FESTIVAL OF RUNNING 10KM | 6 Jun 04 |