| 2013 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3MMTL | 15:10 | | | | 1 | L1 | | | Barry | Cosmeston Relays | 17 Jul 13 |
| 2012 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| SHORT10K | 29:34 | | | 29:34 | 3 | | | | Manchester | Trafford 10K | 11 Mar 12 |
| HM | 64:30 | | | 64:30 | 9 | | | | Marrakech, MAR | Semi-Marathon International de Marrakech | 29 Jan 12 |
| Mar | 2:35:33 | | | 2:35:32 | 26 | | | | Houston TX, USA | Chevron Houston Marathon | 15 Jan 12 |
| 2011 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:31.78 | | | | 3 | B | | | Hendon | British Athletics League Premiership | 2 Jul 11 |
| 10000 | 29:30.48 | | | | 1 | | | | Stretford | North West Championships | 12 Jun 11 |
| 10000 | 30:35.79 | | | | 19 | | | | Birmingham | Aviva World Trials & UK Championships | 29 Jul 11 |
| 3MMTL | 14:12 | | | | | L2 | | | Cosmeston | Cosmeston Relays | 13 Jul 11 |
| 5.848KL | 17:45 | | | | 8 | L3 | | | Sutton Park | ERRA National 6 Stage Relays | 15 Oct 11 |
| 5M | 24:17 | | | | 1 | | | | Glynneath | Glynneath 5 | 26 Dec 11 |
| 8.663KL | 27:04 | | | | 11 | L3 | | | Sutton Park | ERRA Men's National 12-stage Relays (Long Legs) | 9 Apr 11 |
| 10K | 30:26 | | | 30:25 | 16 | | | | Leeds | Leeds Abbey Dash 10K | 20 Nov 11 |
| 10K | 31:04 | | | 31:03 | 5 | | | | Plymouth | Plymouth 10K | 6 Nov 11 |
| 10M | 49:35 | | | | 1 | | | | Peterborough | Nene Valley Harriers 10 | 4 Dec 11 |
| ZXC | 34:52 | | | | 8 | | | | Bridgend | Gwent League | 9 Oct 11 |
| 2010 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:52.60 | | | | 6 | C | | | Solihull | BMC Nike Grand Prix | 10 Jul 10 |
| 1500 | 3:57.04 | | | | 10 | B | | | Belfast | BMC Nike Grand Prix | 24 Jul 10 |
| 3000 | 8:09.08 | | | | 6 | | | | Loughborough | Loughborough International | 23 May 10 |
| 3000 | 8:21.02 | | | | 3 | A | | | Cardiff | British Athletics League Division 1 | 5 Jun 10 |
| 3000 | 8:25.54 | i | | | 9 | | | | Cardiff | Welsh U15/U20 Championships | 31 Jan 10 |
| 5000 | 13:57.71 | | | | 7 | A | | | Sportcity | BMC Nike Grand Prix | 29 May 10 |
| 10000 | 29:40.47 | | | | 24 | 2 | | | Palo Alto CA, USA | Payton Jordan Cardinal Invitational | 1 May 10 |
| 10000 | 29:46.10 | | | | 12 | | | | Birmingham | Aviva European Trials and UK Championships | 25 Jun 10 |
| 10000 | 29:48.45 | | | | 19 | I | | | Walnut CA, USA | Mt. SAC Relays | 15 Apr 10 |
| 10000 | 31:16.75 | | | | 3 | | | | Cardiff | Welsh Senior Championships | 12 Jun 10 |
| 5.848KL | 17:37 | | | | 7 | L3 | | | Sutton Park | National 6 Stage Relays | 16 Oct 10 |
| 9.8KXC | 30:02 | | | | 28 | | | | Liverpool | McCain UK Cross Challenge (inc European Trials) | 27 Nov 10 |
| 10K | 30:40 | | | | 9 | | | | Sunderland | Bupa Great North 10K | 18 Jul 10 |
| 10KXC | 28:44 | | | | 4 | | | | Cardiff | McCain UK Cross Challenge | 17 Jan 10 |
| 12KXC | 37:31 | | | | 42 | | | | Birmingham | McCain UK Cross Challenge inc World Trials & Inter Counties | 13 Mar 10 |
| ZXC | 32:38 | | | | 6 | | | | Mansfield | Home Countries International | 27 Mar 10 |
| ZXC | 37:11 | | | | 1 | | | | Swansea | Welsh Cross Country Championships | 20 Feb 10 |
| 2009 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| ZRDL | 17:47 | | | | 14 | L3 | | | Sutton Coldfield | National 6 Stage Relays | 17 Oct 09 |
| ZXC | 31:48 | | | | 3 | | | | Bath | Gwent League | 8 Nov 09 |
| 2008 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 10K | 30:26 | | | | 20 | | | | Cardiff | Bupa Great Wales Run 10K | 27 Jul 08 |
| 10K | 31:36 | | | | 3 | | | | Prestwold Hall | Prestwold Hall 10K (inc BMAF Champs) | 29 Jun 08 |
| 10M | 50:56 | | | | 1 | | | | Askern | Askern 10 | 10 Aug 08 |
| ZXC | 38:44 | | | | 5 | | | | Swansea | Welsh Cross Country Championships | 24 Feb 08 |
| 2007 SEN Cardiff/Butler Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:19.07 | i | | | 20 | | | | Notre Dame IN, USA | Notre Dame IN, USA | 3 Feb 07 |
| 5000 | 14:11.70 | i | | | 4 | | | | Notre Dame IN, USA | Alex Wilson Invitational | 2 Mar 07 |
| 5000 | 14:12.66 | | | | 12 | 2 | | | Stanford CA, USA | Stanford Invitational | 31 Mar 07 |
| 5000 | 14:20.14 | i | | | 6 | | | | Notre Dame IN, USA | Notre Dame IN, USA | 2 Feb 07 |
| 2006 SEN Cardiff/Loughborough Students |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:56.17 | | | | 8 (Ov) | | | | Miami OH, USA | Miami Invitational | 8 Apr 06 |
| 1500 | 3:47.48 | | | | 8rA (Ov) | | | | Bloomington IN, USA | Bloomington IN, USA | 5 May 06 |
| 1500 | 3:47.48 | | | | 8 | | | | Bloomington IN, USA | Bloomington IN, USA | 5 May 06 |
| 1500 | 3:50.89 | | | | 3 | | | | Louisville KY, USA | Cardinal Classic | 22 Apr 06 |
| 3000 | 8:18.52 | i | | | 4 | | | | Bloomington IN, USA | Bloomington IN, USA | 27 Jan 06 |
| 3000 | 8:20.62 | i | # | | 1 | | | | Kent OH, USA | Kent OH, USA | 26 Feb 06 |
| 5000 | 14:14.08 | i | | | 7 | | | | Notre Dame IN, USA | Alex Wilson Invitational | 3 Mar 06 |
| 5000 | 14:27.27 | i | # | | 12 | | | | Notre Dame IN, USA | Meyo Invitational | 3 Feb 06 |
| 5000 | 14:33.31 | | | | 2 | | | | Indianapolis IN, USA | Horizon League Championships | 12 May 06 |
| 5000 | 14:49.34 | | | | 2 | | | | Indianapolis IN, USA | Indy Relays | 15 Apr 06 |
| 5000 | 14:51.72 | | | | 21 | B | | | Stanford CA, USA | Stanford CA, USA | 30 Apr 06 |
| 5000 | 14:52.0 | | | | 3 | | | | Sheffield (W) | British Athletics League National 1 | 5 Aug 06 |
| 10000 | 30:37.45 | | | | 34 | A | | | Stanford CA, USA | Stanford CA, USA | 31 Mar 06 |
| 5K | 15:03 | | | | 1 | | | | Cardiff (Blackweir) | Ssafa Forces Help 5km Series | 21 Jun 06 |
| 2005 SEN Cardiff/Loughborough Students |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:57.47 | | | | 6 | | | | Loughborough | Loughborough Vs Achilles | 8 Jun 05 |
| 1500 | 4:00.81 | | | | 6 | | | | Loughborough | Loughborough v Brunel v Combined Services | 18 May 05 |
| 3000 | 8:28.9 | | | | 2 | | | | Loughborough | | 11 May 05 |
| 3000 | 8:35.20 | | | | 2 | | | | Loughborough | BMC | 15 Jun 05 |
| 3000 | 8:47.71 | | | | 4 | | | | Loughborough | LOUGHBOROUGH OPEN | 23 Apr 05 |
| 5000 | 14:54.14 | | | | 13 | | | | Loughborough | Loughborough | 22 May 05 |
| 5000 | 15:32.68 | | | | 10 | | | | Stoke | British Athletics League Division 2 | 30 Jul 05 |
| 10000 | 31:00.42 | | | | 9 | | | | Glasgow (S) | BUSA Champs | 30 Apr 05 |
| 5K | 15:29 | | | | 2 | | | | Cardiff (Blackweir) | NIKE SSAFA FORCES HELP 5km SERIES | 20 Jul 05 |
| 5K | 15:54 | | | | 6 | | | | Carmarthen | CARMARTHEN MAYOR'S RACE | 28 Mar 05 |
| 5K | 16:15 | | | | 4 | | | | Mountain Ash | NOS GALAN 5km | 31 Dec 05 |
| 2004 U23 Cardiff/Loughborough Students |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:52.42 | | | | 2 | | | | Loughborough | LOUGHBOROUGH v COMBINED SERVICES v POLICE | 19 May 04 |
| 3000 | 8:12.91 | | | | 8 | | | | Loughborough | Loughborough | 6 Jun 04 |
| 3000 | 8:16.70 | i | | | 5 | | | | Cardiff | BUSA INDOOR CHAMPS Cardiff | 29 Feb 04 |
| 5000 | 14:14.94 | | | | 3 | B | | | Solihull | BMC | 22 May 04 |
| 5000 | 14:21.29 | | | | 16 | | | | Sportcity | AAA Championships | 11 Jul 04 |
| 5000 | 14:30.94 | | | | 4 | | | | Bedford | AAA Under 20 & Under 23 Championships | 26 Jun 04 |
| 5000 | 14:47.9 | | | | 7 | | | | Gateshead | BUSA Outdoor Championships | 3 May 04 |
| 5000 | 15:02.76 | | | | 2 | h1 | | | Gateshead | BUSA Outdoor Championships | 2 May 04 |
| 5K | 15:22 | | | | 3 | | | | Carmarthen | CARMARTHEN MAYORS 5km | 12 Apr 04 |
| 5K | 15:31 | | | | 2 | | | | Mountain Ash | NOS GALAN | 31 Dec 04 |
| 2003 U23 Cardiff/Loughborough Students |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:56.10 | | | | 2 | B | | | Loughborough | | 21 May 03 |
| 1500 | 3:53.60 | | | | 2 | | | | Bedford | D3 | 2 Aug 03 |
| 1500 | 3:55.94 | | | | 1 | | | | Loughborough | LOUGHBOROUGH v BRUNEL v POLICE | 14 May 03 |
| 1500 | 3:59.6 | | | | 3 | | | | Liverpool | D3 | 17 May 03 |
| Mile | 4:14.3 | | | | 5 | | | | Cardiff | CELTIC MANOR GP Cardiff | 3 Sep 03 |
| 3000 | 8:14.93 | | | | 3 | B | | | Wythenshawe | BMC Grand Prix | 31 May 03 |
| 3000 | 8:29.14 | | | | 3 | | | | Derby | Inter Area U23 Match | 10 Aug 03 |
| 5000 | 14:48.88 | | | | 6 | | | | Bedford | BUSF Champs Bedford | 5 May 03 |
| 5000 | 15:04.52 | | | | 1 | h1 | | | Bedford | BUSF Champs Bedford | 5 May 03 |
| 5000 | 15:08.8 | | | | 4 | | | | Southampton | | 30 Aug 03 |
| 5000 | 15:29.06 | | | | 11 | | | | Loughborough | LOUGHBOROUGH INTERNATIONAL | 8 Jun 03 |
| 2002 U23 Cardiff/Loughborough Students |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:57.36 | | | | 2 | | | | Cardiff | NATWEST WELSH INTER-REGIONAL Champs Cardiff | 26 Aug 02 |
| 800 | 1:57.4 | | | | 1 | B | | | Sheffield (W) | D3 Woodbourn, Sheffield | 31 Aug 02 |
| 1500 | 3:53.3 | | | | 3 | | | | Eton | Eton | 21 Jul 02 |
| 1500 | 3:57.73 | | | | 4 | | | | Newport | WELSH Champs Newport | 8 Jun 02 |
| 1500 | 3:58.4 | | | | 2 | | | | Cardiff | D3 Cardiff | 19 May 02 |
| 1500 | 4:00.1 | | | | 6 | | | | Sheffield (W) | D3 Woodbourn, Sheffield | 31 Aug 02 |
| 1500 | 4:01.7 | | | | 2 | | | | Aberdare | WALES SELECT v PENN Uni Aberdare | 15 Jun 02 |
| 1500 | 4:05.40 | i | | | 2 | | | | Cardiff | WELSH Champs UWIC, Cardiff | 20 Jan 02 |
| 3000 | 8:18.08 | | | | 6 | A | | | Street | BMC PB Classic | 6 May 02 |
| 3000 | 8:23.19 | | | | 3 | | | | Derby | DERBY CHALLENGE / CLEVELAND CUP Derby | 11 Aug 02 |
| 3000 | 9:15.12 | i | | | 2 | | | | Cardiff | WELSH Champs UWIC, Cardiff | 20 Jan 02 |
| 5000 | 14:19.89 | | | | 5 | B | | | Wythenshawe | BMC | 3 Jun 02 |
| 5000 | 14:43.09 | | | | 7 | | | | Bedford | AAA U20 & U23 Champs | 29 Jun 02 |
| 5000 | 14:55.4 | | | | 4 | | | | Sheffield (W) | D3 Woodbourn, Sheffield | 31 Aug 02 |
| 2001 U20 Cardiff/Penarth & Dinas/Loughborough Students |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:49.6 | | | | 2 | | | | Neath | WELSH INTER-REGIONAL CHAMPIONSHIPS Neath | 26 Aug 01 |
| 3000 | 8:52.7 | | | | 2 | | | | Brecon | WELSH SCHOOLS CHAMPIONSHIPS Brecon | 6 Jul 01 |
| 3000 | 8:57.0 | | | | 3 | | | | Brecon | JUNIOR INTERNATIONAL Penlan Arena, Brecon | 18 Jul 01 |
| 2000 U20 Penarth & Dinas/Loughborough Students |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 4:05.67 | | | | 10 | C | | | Cardiff | BMC Grand Prix | 5 Jul 00 |
| 1500 | 4:11.52 | | | | 5 | | | | Derby | - | 3 Sep 00 |
| 3000 | 8:49.9 | | | | 3 | | | | Connah's Quay | - | 18 Jul 00 |
| 3000 | 8:54.9 | | | | 5 | | | | Newport | GRAND PRIX & OPEN MEETING Newport | 23 Aug 00 |
| 3000 | 8:57.9 | | | | 1 | | | | Aberdare | OPEN MEETING, Aberdare | 24 May 00 |
| 3000 | 9:12.1 | | | | 1 | | | | Cardiff | CARDIFF & VoG CHAMPS Leckwith | 16 May 00 |
| 3000 | 9:27.16 | | | | 1 | | | | Cwmbran | Welsh Champs | 17-18 Jun 2000 |
| 5000 | 15:34.0 | | | | 3 | | | | Newport | NEWPORT GRAND PRIX & OPEN MEETING | 28 Jun 00 |