| 2014 SEN Belgrave |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:52.62 | i | | | 3 | | | | Cardiff | Welsh Athletics U13 / U17 / Senior Championships | 26 Jan 14 |
| 1500 | 3:53.30 | i | | | 5 | h1 | | | Sheffield | British Athletics Championships | 8 Feb 14 |
| 1500 | 3:54.52 | i | | | 2 | 1 | | | Cardiff | Cardiff Met Grand Prix | 2 Feb 14 |
| 1500 | 3:55.36 | i | | | 8 | | | | Sheffield | British Athletics Championships | 9 Feb 14 |
| 1M | 4:38 | c | | | 1 | M | | | London | City of London Mile | 22 Jun 14 |
| 10K | 33:51 | | | | 1 | | | | Undy | Magor Marsh Charity 10K | 27 Jul 14 |
| 10K | 34:31 | | | | 7 | | | | Harrogate | Harrogate Town Centre 10K | 20 Jul 14 |
| 2013 SEN Belgrave |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:53.26 | | | | 3 | A | | | Street | BMC PB Classic | 6 May 13 |
| 800 | 1:54.2 | i | | | 3 | h1 | | | Cardiff | Welsh Athletics U13 / U17 / Senior Championships | 26 Jan 13 |
| 1500 | 3:48.70 | i | | | 1 | | | | Cardiff | Welsh Athletics U13 / U17 / Senior Championships | 27 Jan 13 |
| 1500 | 3:48.79 | | | | 9 | A | | | Solihull | BMC Grand Prix | 18 May 13 |
| 1500 | 3:49.73 | | | | 12 | A | | | Sportcity | BMC Grand Prix | 1 Jun 13 |
| 1500 | 4:10.9 | | | | 3 | | | | Swansea | Welsh U17 / U20 Championships | 22 Jun 13 |
| Mile | 4:06.95 | i | | | 2 | | | | Cardiff | Welsh Athletics Indoor International | 10 Mar 13 |
| 3000 | 8:08.32 | i | | | 1 | | | | Cardiff | Welsh Athletics & Cardiff Met Grand Prix Series inc. South West England Championships | 13 Jan 13 |
| 3000 | 8:09.32 | i | | | 6 | | | | Sheffield | British Athletics European Trials & UK Championships | 9 Feb 13 |
| 3000 | 8:11.41 | i | | | 11 | | | | Birmingham | British Athletics Grand Prix | 16 Feb 13 |
| 5.848KL | 18:12 | | | | 35 | L1 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 12 Oct 13 |
| 5MMTL | 27:36 | | | | | L1 | | | Reading | Endure 24 | 8 Jun 13 |
| 5MMTL | 28:52 | | | | | L7 | | | Reading | Endure 24 | 8 Jun 13 |
| 5MMTL | 29:01 | | | | | L14 | | | Reading | Endure 24 | 8 Jun 13 |
| 5MMTL | 30:59 | | | | | L39 | | | Reading | Endure 24 | 8 Jun 13 |
| 5MMTL | 31:46 | | | | | L32 | | | Reading | Endure 24 | 8 Jun 13 |
| 2012 SEN Belgrave |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:51.82 | | | | 3 | A | | | Eton | British Athletics League Division 1 | 18 Aug 12 |
| 800 | 1:54.08 | | | | 1 | | | | Cardiff | East Wales Regional Championships | 12 May 12 |
| 800 | 1:54.13 | | | | 1 | A | | | Gateshead | British Athletics League Division 1 | 30 Jun 12 |
| 800 | 1:55.59 | | | | 1 | | | | Neath | Neath Open inc Welsh 3000m Championships | 15 Aug 12 |
| 1500 | 3:42.39 | i | | | 1 | 1 | | | Cardiff | UWIC Grand Prix | 8 Jan 12 |
| 1500 | 3:42.87 | | | | 10 | A | | | Watford | BMC Grand Prix | 9 Jun 12 |
| 1500 | 3:43.29 | | | | 12 | A | | | Stretford | BMC Grand Prix | 7 Jul 12 |
| 1500 | 3:43.44 | | | | 4 | | | | Oordegem, BEL | Memorial Leon Buyle | 2 Jun 12 |
| 1500 | 3:43.95 | | | | 8 | A | | | Sportcity | BMC Grand Prix | 19 May 12 |
| 1500 | 3:44.19 | i | | | 1 | | | | Cardiff | Celtic Cup - Inc Schools' International, Welsh 3000m Championships & Selected Guest Events | 29 Jan 12 |
| 1500 | 3:46.72 | | | | 3 | h3 | | | Birmingham | Aviva British Championships inc. Olympic Trials | 22 Jun 12 |
| 1500 | 3:49.97 | | | | 2 | | | | Cardiff | Welsh Championships | 4 Jun 12 |
| 1500 | 3:50.54 | | | | 9 | | | | Birmingham | Aviva British Championships inc. Olympic Trials | 23 Jun 12 |
| 1500 | 3:54.8 | | | | 1 | A | | | Gateshead | British Athletics League Division 1 | 30 Jun 12 |
| 3000 | 7:58.78 | i | | | 2 | | | | Sheffield | Aviva European Indoor Trials & UK Championships | 11 Feb 12 |
| 3000 | 8:01.27 | | | | 5 | UKA | | | Olympic Park | BUCS Championships | 5 May 12 |
| 3000 | 8:14.03 | | | | 2 | | | | Cardiff | Welsh Athletics International | 18 Jul 12 |
| 2Miles | DNF | i | | | - | | | | Birmingham | Aviva Grand Prix | 18 Feb 12 |
| 4.819KL | 14:27 | | | | 1 | L12 | | | Sutton Coldfield | ERRA National Men's 12-Stage Road Relays (Short Legs) | 14 Apr 12 |
| 5K | 14:47 | | | | 1 | | | | Cardiff | SSAFA 5K Series | 25 Jul 12 |
| 5K | 14:51 | | | | 5 | | | | Mountain Ash | Nos Galan 5K Elite Race | 31 Dec 12 |
| 5.053KL | 14:52 | | | | 1 | L2 | | | Milton Keynes | SEAA Men's 12-Stage Relay Short Legs | 25 Mar 12 |
| 4M | 19:10 | | | | 1 | | | | Redwick | Rose Inn 4 Series | 10 Jul 12 |
| 10K | 31:29 | | | 31:29 | 12 | | | | Cardiff | Cardiff 10K | 9 Sep 12 |
| ZRDL | 15:18 | | | | 10 | L3 | | | Clumber Park | ERRA Men's 6-Stage Relays | 13 Oct 12 |
| 2011 SEN Belgrave |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:52.61 | | | | 2 | A | | | Crawley | British Athletics League Division 1 | 27 Aug 11 |
| 800 | 1:54.72 | | | | 1 | | | | Cardiff | East Wales Regional Championships | 14 May 11 |
| 800 | 1:55.46 | i | | | 1 | | | | Cardiff | Welsh Open Senior Championships inc. Junior 800m Championships | 23 Jan 11 |
| 800 | 1:56.35 | i | | | 1 | h3 | | | Cardiff | Welsh Open Senior Championships inc. Junior 800m Championships | 23 Jan 11 |
| 1500 | 3:42.95 | | | | 10 | A | | | Watford | BMC Nike Grand Prix | 11 Jun 11 |
| 1500 | 3:44.10 | | | | 5 | A | | | Sportcity | BMC Nike Grand Prix | 28 May 11 |
| 1500 | 3:45.69 | i | | | 4 | | | | Sheffield | Aviva European Trials & UK Championships | 13 Feb 11 |
| 1500 | 3:47.71 | i | | | 1 | | | | Cardiff | Welsh Open U17/U20 Closed Championships | 22 Jan 11 |
| 1500 | 3:48.13 | i | | | 1 | 2 | | | Cardiff | UWIC Open Meeting (inc Welsh Junior 3000m Championships) | 9 Jan 11 |
| 1500 | 3:48.41 | | | | 8 | h2 | | | Birmingham | Aviva British Championships inc. World Trials | 30 Jul 11 |
| 1500 | 3:48.82 | i | | | 2 | h2 | | | Sheffield | Aviva European Trials & UK Championships | 12 Feb 11 |
| 1500 | 3:49.22 | | | | 13 | A | | | Stretford | BMC Nike Grand Prix | 23 Jul 11 |
| 1500 | 3:49.24 | | | | 7 | | | | Loughborough | Loughborough International | 22 May 11 |
| 1500 | 3:53.94 | | | | 1 | B | | | Crawley | British Athletics League Division 1 | 27 Aug 11 |
| 1500 | 3:57.54 | i | | | 1 | h1 | | | Cardiff | Welsh Open U17/U20 Closed Championships | 22 Jan 11 |
| Mile | 4:07.55 | | | | 4 | 1 | | | Cwmbran | Cwmbran Open | 3 Aug 11 |
| 3000 | 8:03.65 | i | | | 1 | | | | Cardiff | UWIC Open Meeting (inc Welsh Masters' Championships) | 5 Mar 11 |
| 3000 | 8:03.86 | i | | | 1 | | | | Cardiff | UWIC Grand Prix | 11 Dec 11 |
| 3000 | 8:12.33 | i | | | 1 | | | | Cardiff | Celtic Cup (inc U16 Schools International) | 30 Jan 11 |
| 1M | 4:23 | | | | 1 | | | | Sant Antoni, ESP | Milla Urbana Isla de Ibiza | 1 Oct 11 |
| 4.819KL | 14:23 | | | | 3 | L2 | | | Sutton Park | ERRA Men's National 12-stage Relays (Short Legs) | 9 Apr 11 |
| 5K | 14:41 | | | | 1 | | | | Bridgend | Bridgend Town Centre 5K (inc Welsh Champs) | 7 May 11 |
| 5K | 14:42 | | | | 2 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 11 |
| 5K | 14:54 | | | | 1 | | | | Bristol | Bridge Inn (Bristol) 5K Series | 29 Nov 11 |
| parkrun | 14:46 | | | | 2 | | | | Cardiff | Cardiff parkrun # 161 | 2 Apr 11 |
| 5.848KL | 17:38 | | | | 8 | L2 | | | Sutton Park | ERRA National 6 Stage Relays | 15 Oct 11 |
| 5.994KL | 18:18 | | | | 4 | L2 | | | Aldershot | Southern Road Relay Championships | 25 Sep 11 |
| 10K | 33:40 | | | 33:41 | 6 | | | | Cwmafan | Richard Burton 10K | 27 Mar 11 |
| 2010 SEN Belgrave |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:53.04 | | | | 4 | | | | Cardiff | Welsh Senior Championships | 13 Jun 10 |
| 800 | 1:53.15 | | | | 3 | B | | | Eton | British Athletics League Premiership | 31 Jul 10 |
| 800 | 1:55.15 | | | | 4 | B | | | Lee Valley | British Athletics League Premiership | 21 Aug 10 |
| 800 | 1:56.8 | | | | 2 | h2 | | | Cardiff | Welsh Senior Championships | 13 Jun 10 |
| 1500 | 3:43.63 | | | | 4 | A | | | Belfast | BMC Nike Grand Prix | 24 Jul 10 |
| 1500 | 3:44.71 | | | | 11 | A | | | Sportcity | BMC Nike Grand Prix | 29 May 10 |
| 1500 | 3:45.56 | i | | | 4 | 1 | | | Vienna, AUT | Vienna Indoor Classic | 2 Feb 10 |
| 1500 | 3:45.88 | | | | 6 | h1 | | | Birmingham | Aviva British Championships inc. European Trials | 26 Jun 10 |
| 1500 | 3:46.79 | | | | 6 | 1 | | | Amsterdam, NED | Amsterdam Open | 7 Aug 10 |
| 1500 | 3:47.41 | | | | 1 | A | | | Watford | BMC Gold Standard Races | 28 Jul 10 |
| 1500 | 3:47.62 | | | | 7 | | | | Loughborough | Loughborough International | 23 May 10 |
| 1500 | 3:48.37 | i | | | 2 | | | | Cardiff | Welsh Senior Championships | 23 Jan 10 |
| 1500 | 3:48.85 | | | | 3 | | | | Dublin (S), IRL | Irish Milers Club Open | 1 Jul 10 |
| 1500 | 3:53.55 | i | | | 2 | h2 | | | Sheffield | Aviva World Trials & UK Championships | 13 Feb 10 |
| 1500 | 3:58.35 | | | | 1 | h1 | | | Cardiff | Welsh Senior Championships | 12 Jun 10 |
| 1500 | 3:58.53 | | | | 3 | B | | | Lee Valley | British Athletics League Premiership | 21 Aug 10 |
| 1500 | 4:06.19 | i | | | 4 | | | | Sheffield | Aviva World Trials & UK Championships | 14 Feb 10 |
| 1500 | 4:12.22 | | | | 2 | | | | Cardiff | Welsh Senior Championships | 12 Jun 10 |
| Mile | 4:07.92 | | | | 3 | 1 | | | Cwmbran | Welsh Athletics & Cwmbran Harriers Graded Open | 4 Aug 10 |
| 3000 | 8:10.80 | i | | | 1 | | | | Cardiff | UWIC Pole Vault, 1000 & 3000m Competition | 10 Jan 10 |
| 3000 | 8:11.02 | i | | | 1 | 1 | | | Cardiff | UWIC Open Meeting | 11 Dec 10 |
| 3000 | 8:12.63 | | | | 1 | A | | | Street | BMC PB Classic | 3 May 10 |
| 1MDH | 4:02.35 | | | | 9 | | | | Middlesbrough | Middlesbrough Tees Pride Mile (Downhill) | 5 Sep 10 |
| 5K | 14:49 | | | | 1 | | | | Bridgend | Bridgend Lions Festival of Running | 19 Jun 10 |
| parkrun | 14:49 | | | | 1 | | | | Cardiff | Cardiff parkrun # 107 | 13 Mar 10 |
| parkrun | 15:06 | | | | 1 | | | | Cardiff | Cardiff parkrun # 105 | 27 Feb 10 |
| 5.848KL | 18:01 | | | | 12 | L3 | | | Sutton Park | National 6 Stage Relays | 16 Oct 10 |
| 4M | 19:27 | | | | 1 | | | | Redwick | Chepstow H Rose Inn 4 Series | 11 May 10 |
| 2009 SEN Belgrave |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:41.25 | i | | | 1 | | | | Cardiff | Welsh Senior Open Championships | 24 Jan 09 |
| 1500 | 3:42.69 | i | | | 8 | | | | Birmingham | Aviva Indoor Grand Prix | 21 Feb 09 |
| 1500 | 3:43.44 | i | | | 4 | | | | Sheffield | Aviva Indoor Trials & UK Trials | 15 Feb 09 |
| 1500 | 3:47.17 | i | | | 1 | 1 | | | Cardiff | UWIC Grand Prix Open | 10 Jan 09 |
| 1500 | 3:52.06 | | | | 6 | | | | Cork, IRL | Cork City Games | 4 Jul 09 |
| 1500 | 3:52.28 | i | | | 3 | h1 | | | Sheffield | Aviva Indoor Trials & UK Trials | 14 Feb 09 |
| 1500 | 3:53.93 | | | | 7 | | | | Cardiff | UKA Super 8 | 10 Jun 09 |
| 1500 | 3:54.57 | | | | 15 | h2 | | | Birmingham | Aviva British Championships inc. World Trials | 11 Jul 09 |
| 3000 | 8:28.18 | | | | 1 | | | | Cardiff | Welsh Open Senior Championships | 13 Jun 09 |
| 4KXC | 12:28 | | | | 9 | | | | Bristol | BMC Cross Country Classic | 22 Nov 09 |
| 5K | 14:40 | | | | 3 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 09 |
| 5K | 14:55 | | | | 2 | | | | Cardiff | SSAFA 5K | 20 May 09 |
| 5K | 15:08 | | | | 2 | | | | Cardiff | Ssafa 5K | 24 Jun 09 |
| 10K | 31:17 | | | | 4 | | | | Belfast | Seeley Cup 10K | 5 Dec 09 |
| ZRDL | 14:41 | | | | | L2 | | | Sutton Coldfield | ERRA National Men's 12 Stage Road Relays | 18 Apr 09 |
| ZRDL | 17:37 | | | | 23 | L1 | | | Sutton Coldfield | National 6 Stage Relays | 17 Oct 09 |
| ZXC | 33:02 | | | | 13 | | | | Bath | Gwent League | 8 Nov 09 |
| 2008 SEN Newport |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 50.72 | | | | 3 | | | | Newport | Welsh Athletics Photo Finish Open | 23 Jul 08 |
| 800 | 1:49.32 | | | | 5 | A | | | Solihull | BMC Nike Grand Prix | 28 Jun 08 |
| 800 | 1:50.40 | | | | 4 | A | | | Hendon | British Athletics League Premiership | 16 Aug 08 |
| 800 | 1:51.45 | | | | 9 | A | | | Watford | BMC Nike Grand Prix | 17 May 08 |
| 1500 | 3:41.46 | | | | 1 | B | | | Jerez, ESP | Andalucia Grand Prix | 24 Jun 08 |
| 1500 | 3:42.8 | | | | 7 | A | | | Watford | BMC Nike Elite Meeting | 14 Jun 08 |
| 1500 | 3:43.53 | | | | 3 | A | | | Sportcity | BMC Nike Grand Prix | 31 May 08 |
| 1500 | 3:43.59 | | | | 4 | | | | Merksem, BEL | Flanders Cup | 30 Aug 08 |
| 1500 | 3:43.77 | | | | 5 | 1 | | | Amsterdam, NED | Amsterdam Open | 2 Aug 08 |
| 1500 | 3:44.48 | | | | 1 | 1 | | | Kessel-Lo, BEL | Flanders Cup | 7 Jun 08 |
| 1500 | 3:45.04 | | | | 6 | | | | Loughborough | Loughborough International | 18 May 08 |
| 1500 | 3:45.92 | | | | 2 | A | | | Watford | BMC Gold Standard Races | 2 Jul 08 |
| 1500 | 3:46.70 | i | | | 4 | | | | Sheffield | Norwich Union Trials & UK Championships | 10 Feb 08 |
| 1500 | 3:48.75 | | | | 3 | A | | | Eton | BMC Nike Grand Prix Final | 9 Aug 08 |
| 1500 | 3:50.03 | | | | 4 | h2 | | | Birmingham | Aviva British Championships inc. Olympic Trials | 12 Jul 08 |
| 1500 | 3:51.11 | i | | | 1 | | | | Cardiff | Celtic Cup | 3 Feb 08 |
| 1500 | 3:52.94 | | | | 2 | A | | | Hendon | British Athletics League Premiership | 16 Aug 08 |
| 1500 | 3:56.50 | i | | | 4 | h2 | | | Sheffield | Norwich Union Trials & UK Championships | 9 Feb 08 |
| Mile | 4:02.7 | | | | 3 | | | | Peterborough | Mizuno Miles | 13 Aug 08 |
| Mile | 4:27.75 | | | | 1 | | | | Bedford | CAU Inter Counties Championships | 26 May 08 |
| 3000 | 8:23.06 | | | | 1 | A | | | Street | BMC PB Classic | 5 May 08 |
| 1M | 4:19 | | | | 12 | | | | Newcastle | Bupa Great North Elite Races | 4 Oct 08 |
| 5K | 14:37 | | | | 20 | | | | Armagh | Armagh International Road Race | 21 Feb 08 |
| 5K | 15:00 | | | | 2 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 08 |
| SHORT5K | 13:59 | | | | 2 | | | | Cardiff | Welsh 5K Champs & U23 International (219m Short) | 2 Mar 08 |
| ZRDL | 12:34 | | | | -2 | L6 | | | Aldershot | Southern 12 Stage Relays | 6 Apr 08 |
| ZRDL | 14:18 | | | | -5 | L10 | | | Sutton Coldfield | National 12 Stage Relays | 26 Apr 08 |
| 2007 SEN Newport |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 50.4 | | | | 2 | | | | Newport | BAL 10 in 100 Cup | 10 Jun 07 |
| 400 | 51.4 | | | | | | | | Tamworth | Midland Men's League Division 4 | 5 May 07 |
| 400 | 52.7 | | | | | | | | Cwmbran | East Wales Championships | 13 May 07 |
| 800 | 1:48.86 | | | | 3 | B | | | Sportcity | BMC Nike Grand Prix | 9 Jun 07 |
| 800 | 1:49.91 | | | | 3 | A | | | Solihull | BMC Nike Grand Prix | 21 Jul 07 |
| 800 | 1:54.3 | | | | 1 | | | | Tamworth | Midland Men's League Division 4 | 5 May 07 |
| 1500 | 3:38.50 | | | | 8 | | | | Don Valley | Norwich Union British Grand Prix | 15 Jul 07 |
| 1500 | 3:38.57 | | | | 4 | | | | Bilbao, ESP | International Meeting of Bilbao | 23 Jun 07 |
| 1500 | 3:40.18 | | | | 10 | | | | Glasgow (S) | Norwich Union Classic | 3 Jun 07 |
| 1500 | 3:40.66 | | | | 10 | | | | Crystal Palace | Norwich Union Super Grand Prix | 3 Aug 07 |
| 1500 | 3:43.58 | | | | 1 | | | | Loughborough | Loughborough International | 20 May 07 |
| 1500 | 3:45.29 | | | | 2 | | | | Sportcity | Norwich Union British Championships inc. World Trials | 29 Jul 07 |
| 1500 | 3:47.91 | | | | 3 | h1 | | | Sportcity | Norwich Union British Championships inc. World Trials | 28 Jul 07 |
| Mile | 3:59.18 | | | | 3 | | | | Crystal Palace | BMC Nike Grand Prix Final | 25 Aug 07 |
| Mile | 3:59.60 | | | | 7 | | | | Stretford | BMC Nike Grand Prix | 11 Aug 07 |
| Mile | 4:12.0 | | | | 1 | | | | Cheltenham | Brewer Games | 7 May 07 |
| 3000 | 8:23.0 | | | | 1 | | | | Cwmbran | East Wales Regional Championships | 13 May 07 |
| 1M | 4:10 | | | | 5 | | | | Gateshead | Great North Run International Races | 29 Sep 07 |
| 1MXC | 4:42 | | | | 5 | | | | Gateshead | UK Challenge Series | 10 Nov 07 |
| 4KXC | 12:13 | | | | 4 | | | | Bristol | BMC Cross Country Classic | 18 Nov 07 |
| 5K | 14:59 | | | | 4 | | | | Cardiff | British Military Fitness 5K | 18 Mar 07 |
| 4M | 19:57 | | | | 1 | | | | Magor | Rose Inn Series | 14 Aug 07 |
| ZXC | 34:10 | | | | 4 | | | | Swansea | Gwent League | 13 Oct 07 |
| 2006 U23 Newport |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:48.33 | | | | 2 | 1 | | | Budapest, HUN | Bp. Honvéd Nemzetközi | 30 Jun 06 |
| 800 | 1:49.50 | i | | | 1 | | | | Cardiff | Welsh Indoor Championships | 28 Jan 06 |
| 800 | 1:49.62 | | | | 6 | | | | Bratislava, SVK | Bratislava, SLO | 13 Jun 06 |
| 800 | 1:52.19 | | | | 1 | h3 | | | Bedford | AAA U23-U20 Championships | 22 Jul 06 |
| 800 | 1:52.33 | | | | 1 | | | | Cardiff | Welsh Championships | 18 Jun 06 |
| 800 | 1:53.43 | | | | 3 | | | | Bedford | AAA U23-U20 Championships | 23 Jul 06 |
| 800 | 1:54.7 | | | | 1 | | | | Newport | Midland Men's League Division 4 | 3 Jun 06 |
| 1500 | 3:39.62 | | | | 3 | A | | | Watford | BMC/Nike Grand Prix | 10 Jun 06 |
| 1500 | 3:42.18 | i | | | 3 | | | | Sheffield | AAA Indoor Championships | 12 Feb 06 |
| 1500 | 3:42.35 | i | | | 3 | | | | Vienna, AUT | Vienna, AUT | 31 Jan 06 |
| 1500 | 3:42.52 | | | | 2 | | | | Sportcity | Norwich Union European Trials inc AAA Championships | 16 Jul 06 |
| 1500 | 3:43.21 | i | | | 1 | | | | Cardiff | Inter-University Match | 15 Jan 06 |
| 1500 | 3:43.24 | | | | 11 | | | | Zurich, SUI | IAAF Golden League Weltklasse | 18 Aug 06 |
| 1500 | 3:43.54 | | | | 9 | | | | Crystal Palace | Norwich Union London Grand Prix | 28 Jul 06 |
| 1500 | 3:44.01 | | | | 2 | h1 | | | Sportcity | Norwich Union European Trials inc AAA Championships | 15 Jul 06 |
| 1500 | 3:45.20 | i | | | 1 | | | | Cardiff | Jeff White International Trophy | 5 Feb 06 |
| 1500 | 3:45.73 | | | | 4 | | | | Riga, LAT | Riga Cup | 27 May 06 |
| 1500 | 3:46.64 | | | | 2 | | | | Loughborough | Loughborough International | 21 May 06 |
| 1500 | 3:47.49 | i | | | 10 | | | | Birmingham | Norwich Union Grand Prix | 18 Feb 06 |
| 1500 | 3:48.64 | | | | 2 | | | | Cardiff | Welsh Championships | 18 Jun 06 |
| 1500 | 3:48.64 | | | | 11 | h1 | | | Gothenburg, SWE | European Championships | 7 Aug 06 |
| 1500 | 3:51.16 | | | | 1 | | | | Szombathely, HUN | Masz International Meeting | 2 Jul 06 |
| 1500 | 3:53.14 | i | | | 1 | h1 | | | Sheffield | AAA Indoor Championships | 11 Feb 06 |
| 3000 | 9:12.81 | | | | | | | | Cardiff | Welsh Inter Regional Championships | 27 Aug 06 |
| 2005 U23 Newport/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 50.6 | | | | 2 | 8 | | | Cheltenham | Cheltenham Mid-Summer Open | 20 Jul 05 |
| 800 | 1:49.36 | | | | 1 | B | | | Watford | BMC | 11 Jun 05 |
| 800 | 1:49.42 | | | | 2 | B | | | Crystal Palace | BMC Grand Prix | 6 Aug 05 |
| 800 | 1:49.94 | | | | 3 | A | | | Solihull | BMC Grand Prix | 25 Jun 05 |
| 800 | 1:49.99 | | | | 6 | 1 | | | Dublin (S), IRL | Dublin International Games | 30 Jul 05 |
| 800 | 1:50.03 | | | | 2 | h3 | | | Sportcity | AAA Championships inc. Senior Invitation | 9 Jul 05 |
| 800 | 1:50.23 | i | | | 3 | | | | Cardiff | Jeff Whte Motors Indoor International Cardiff | 22 Jan 05 |
| 800 | 1:50.51 | | | | 6 | A | | | Sportcity | BMC | 21 May 05 |
| 800 | 1:50.55 | i | | | 2 | | | | Sheffield | UK Indoor Cup | 19 Feb 05 |
| 800 | 1:50.72 | i | | | 3 | 2 | | | Bratislava, SLO | Bratislava, SLO | 30 Jan 05 |
| 800 | 1:50.76 | | | | 4 | | | | Manchester (SC) | UK Challenge Final | 3 Sep 05 |
| 800 | 1:50.89 | | | | 6 | A | | | Cardiff | BMC | 16 Jul 05 |
| 800 | 1:51.47 | i | | | 3 | h4 | | | Sheffield | AAA Championships | 12 Feb 05 |
| 800 | 1:51.60 | | | | 5 | | | | Cardiff | Welsh Championships | 29 Aug 05 |
| 800 | 1:51.73 | i | | | 2 | | | | Cardiff | Welsh Championships | 8 Jan 05 |
| 800 | 1:51.92 | | | | 3 | | | | Bratislava, SLO | Bratislava, SLO | 7 Jun 05 |
| 800 | 1:53.43 | | | | 2 | | | | Bedford | AAA U23U20 Champs | 3 Jul 05 |
| 800 | 1:53.77 | | | | 2 | h1 | | | Bedford | AAA U23U20 Champs | 2 Jul 05 |
| 800 | 1:56.22 | | | | 4 | 1 | | | Derby | U23 Inter Territorial (Cleveland Cup) | 14 Aug 05 |
| 800 | 1:56.76 | | | | 2 | | | | Bedford | Inter Counties | 30 May 05 |
| 800 | 1:57.52 | | | | 2 | h2 | | | Bedford | Inter Counties | 30 May 05 |
| 800 | 1:59.6 | | | | 1 | | | | Banbury | Midland Men's League Division 5 | 7 May 05 |
| 1500 | 3:49.90 | | | | 4 | | | | Glasgow (S) | BUSA Championships | 2 May 05 |
| 1500 | 3:50.56 | i | | | 2 | | | | Cardiff | Welsh Championships | 9 Jan 05 |
| 1500 | 3:51.40 | | | | 2 | | | | Derby | U23 Inter Territorial (Cleveland Cup) | 14 Aug 05 |
| 1500 | 3:52.91 | i | | | 1 | | | | Sheffield | BRITISH UNIVERSITIES’ CHAMPIONSHIPS | 27 Feb 05 |
| 1500 | 4:04.65 | | | | 1 | h2 | | | Glasgow (S) | BUSA Championships | 1 May 05 |
| 5K | 15:39 | | | | 4 | | | | Carmarthen | CARMARTHEN MAYOR'S RACE inc WELSH CHAMPIONSHIPS | 28 Mar 05 |
| 2004 U23 Newport/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:49.97 | | | | 4 | B | | | Watford | BMC | 12 Jun 04 |
| 800 | 1:50.38 | | | | 7 | | | | Szombathely, HUN | INTERNATIONAL MATCH | 29 May 04 |
| 800 | 1:51.34 | | | | 2 | h4 | | | Sportcity | AAA Championships | 10 Jul 04 |
| 800 | 1:51.89 | | | | 1 | 2 | | | Nivelles, BEL | Nivelles, BEL | 14 Aug 04 |
| 800 | 1:51.93 | | | | 2 | B | | | Cardiff | BMC | 17 Jul 04 |
| 800 | 1:51.97 | | | | 2 | | | | Colwyn Bay | Welsh Athletics Champs 2004 | 19 Jun 04 |
| 800 | 1:52.11 | | | | 6 | | | | Bedford | AAA Under 20 & Under 23 Championships | 27 Jun 04 |
| 800 | 1:52.33 | | | | 5 | B | | | Merksem, BEL | Merksem, BEL | 4 Sep 04 |
| 800 | 1:52.40 | i | | | 2 | | | | Cardiff | Welsh Indoor Championships | 25 Jan 04 |
| 800 | 1:53.2 | | | | 1 | B | | | Liverpool | BAL2 | 5 Jun 04 |
| 800 | 1:53.24 | | | | 10 | B | | | Solihull | BMC | 22 May 04 |
| 800 | 1:53.37 | | | | 2 | h1 | | | Bedford | AAA Under 20 & Under 23 Championships | 27 Jun 04 |
| 800 | 1:53.46 | i | | | 3 | | | | Cardiff | BUSA Indoor Championships | 29 Feb 04 |
| 1500 | 3:51.08 | | | | 5 | 1 | | | Stoke | BAL2 | 31 Jul 04 |
| 1500 | 3:56.2 | | | | 1 | | | | Hendon | MATCH 2 | 18 Jul 04 |
| 1500 | 3:57.58 | i | | | 2 | | | | Cardiff | Welsh Indoor Championships | 24 Jan 04 |
| 2003 U20 Newport/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:49.79 | | | | 6 | B | | | Watford | BMC Grand Prix | 5 Jul 03 |
| 800 | 1:50.02 | | | | 6 | B | | | Solihull | BMC Grand Prix | 6 Aug 03 |
| 800 | 1:50.13 | | | | 3 | | | | Bedford | NORWICH UNION U20/U23 | 29 Jun 03 |
| 800 | 1:50.68 | | | | 4 | C | | | Wythenshawe | BMC | 31 May 03 |
| 800 | 1:51.02 | | | | 6 | | | | Merksem, BEL | Merksem, BEL | 6 Sep 03 |
| 800 | 1:51.32 | | | | 5 | | | | Riga, LAT | Riga | 12 Jun 03 |
| 800 | 1:51.95 | | | | 3 | h3 | | | Bedford | NORWICH UNION U20/U23 | 28 Jun 03 |
| 800 | 1:52.63 | | | | 7 | | | | Ventspils, LAT | Ventspils | 14 Jun 03 |
| 800 | 1:52.73 | | | | 4 | h4 | | | Tampere, FIN | European Junior Championships | 24 Jul 03 |
| 800 | 1:52.76 | i | | | 1 | | | | Birmingham | AAA Age Group Championships | 26 Jan 03 |
| 800 | 1:53.02 | i | | | 2 | | | | Glasgow | British Universities Indoor Athletics Championships | 23 Feb 03 |
| 800 | 1:53.07 | i | | | 1 | | | | Cardiff | Welsh Championships | 12 Jan 03 |
| 800 | 1:53.26 | | | | 7 | | | | Derby | Inter Area U23 Match | 10 Aug 03 |
| 800 | 1:53.59 | | | | 4 | B | | | Loughborough | Loughborough International Match | 8 Jun 03 |
| 800 | 1:54.46 | | | | 3 | s3 | | | Bedford | BUSF Champs Bedford | 5 May 03 |
| 800 | 1:55.15 | | | | 6 | | | | Bedford | BUSF Champs Bedford | 5 May 03 |
| 800 | 1:55.93 | | | | 1 | | | | Cwmbran | WELSH Champs Cwmbran Jun 21-22 | 22 Jun 03 |
| 800 | 1:56.71 | i | | | 1 | h3 | | | Birmingham | AAA Age Group Championships | 25 Jan 03 |
| 800 | 1:58.4 | | | | 1 | | | | Brecon | AA OF WALES V WELSH SCHOOLS BRECON | 16 Jul 03 |
| 1500 | 3:56.28 | | | | 1 | | | | Cwmbran | WELSH Champs Cwmbran Jun 21-22 | 21 Jun 03 |
| 1500 | 3:56.92 | i | | | 1 | | | | Cardiff | EvW,Int,IRL | 9 Feb 03 |
| 1500 | 3:57.60 | i | | | 1 | | | | Cardiff | Welsh Championships | 11 Jan 03 |
| Mile | 4:10.4 | i | | | 4 | | | | Cardiff | Celtic Manor Grand Prix | 3 Sep 03 |
| 2002 U20 Newport/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:54.08 | | | | 5 | A | | | Street | BMC PB Classic | 6 May 02 |
| 800 | 1:56.30 | i | | | 3 | | | | Cardiff | Lansing Linde Severnside Trophy | 10 Feb 02 |
| 800 | 1:57.2 | | | | 3 | | | | Aberdare | Wales Select v Penn University | 15 Jun 02 |
| 800 | 1:58.69 | i | | | 1 | | | | Cardiff | Welsh Championships | 20 Jan 02 |
| 800 | 2:01.37 | | | | 1 | | | | Newport | WELSH Champs Newport | 9 Jun 02 |
| 800 | 2:02.2 | | | | 1 | | | | Connah's Quay | WELSH SENIOR LEAGUE D1 Deeside | 1 Jun 02 |
| 1500 | 3:59.69 | | | | 4 | F | | | Solihull | BMC | 22 Jun 02 |
| 1500 | 4:05.86 | | | | 2 | | | | Newport | WELSH Champs Newport | 8 Jun 02 |
| 1500 | 4:06.0 | | | | 4 | | | | Derby | Cleveland Cup | 11 Aug 02 |
| 2001 U20 Newport/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:52.47 | | | | 3 | D | | | Watford | BMC | 9 Jun 01 |
| 800 | 1:54.54 | | | | 5 | C | | | Cardiff | BMC | 4 Jul 01 |
| 800 | 1:54.76 | | | | 3 | | | | Street | BMC | 7 May 01 |
| 800 | 1:56.62 | | | | 4 | | | | Derby | U23/U20 Inter Area Match | 29 Jul 01 |
| 1500 | 4:02.80 | | | | 2 | | | | Connah's Quay | CELTIC GAMES JUNIOR INTERNATIONAL Deeside College Stadium | 4 Aug 01 |
| 1500 | 4:10.6 | | | | 3 | | | | Brecon | JUNIOR INTERNATIONAL Penlan Arena, Brecon | 18 Jul 01 |
| 1500 | 4:14.74 | | | | 1 | | | | Brecon | WELSH SCHOOLS CHAMPIONSHIPS Brecon | 6 Jul 01 |
| 2000 U17 Newport/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:57.7 | | | | 1 | | | | Neath | Severn Division Neath | 7 May 00 |
| 800 | 1:59.70 | | | | 2 | | | | Cwmbran | Welsh Champs | 17-18 Jun 2000 |
| 800 | 2:01.6 | | | | 1 | | | | Aberdare | Aberdare Open Meeting | 24 May 00 |
| 800 | 2:03.4 | | | | 1 | | | | Bristol | YAL League Midland 2S | 23 Jul 00 |
| 1500 | 4:00.13 | | | | 3 | | | | Don Valley | AAAs U15/U17 Championships | 30 Jul 00 |
| 1500 | 4:01.81 | | | | 2 | D | | | Solihull | BMC Grand Prix | 19 Aug 00 |
| 1500 | 4:04.69 | | | | 2 | h2 | | | Don Valley | AAAs U15/U17 Championships | 29 Jul 00 |
| 1500 | 4:05.52 | | | | 4 | B | | | Street | BMC PB Classic | 1 May 00 |
| 1500 | 4:06.02 | i | | | 1 | | | | Birmingham | AAA Age Group Championships | 6 Feb 00 |
| 1500 | 4:06.77 | | | | 1 | | | | Unknown | WELSH SCHOOLS CHAMPIONSHIPS | 1 Jul 00 |
| 1500 | 4:07.78 | | | | 2 | | | | Blackpool | SIAB | 15 Jul 00 |
| 1500 | 4:10.0 | | | | 1 | | | | Bristol | YAL League Midland 2S | 23 Jul 00 |
| 1500 | 4:10.3 | | | | 3 | | | | Newport | Newport | 11 Jun 00 |
| 1500 | 4:13.3 | | | | 2 | | | | Neath | NEATH HARRIERS GP & OPEN Court Herbert Neath | 19 Apr 00 |
| 1500 | 4:13.5 | | | | 1 | | | | Newport | WELSH LEAGUE Division One Newport | 8 Jul 00 |