| 2023 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| parkrun | 15:27 | | | | 1 | | | 1 | Bryn Bach | Bryn Bach parkrun # 464 | 13 May 23 |
| 2022 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:08.21 | i | | | 12 | | | | Birmingham | UK Athletics Indoor Championships | 26 Feb 22 |
| 3000 | 8:18.01 | i | | | 1 | | | | Cardiff | Welsh Senior & U15 Championships | 30 Jan 22 |
| 3000SC | 8:52.48 | | | | 1 | | | | Cardiff | National Athletics League - Premiership | 7 May 22 |
| 3000SC | 8:56.75 | | | | 3 | | | | Birmingham | Muller Wanda Diamond League | 21 May 22 |
| 5K | 14:09 | | | 14:09 | 17 | W3 | | | Battersea Park | Friday Night 5K Under the Lights | 11 Feb 22 |
| 5K | 14:49 | | | | 20 | A | | | Leicester | Podium 5K | 2 Jul 22 |
| parkrun | 17:06 | | | | 1 | | | 1 | Coed Cefn-pwll-du | Coed Cefn-pwll-du parkrun # 66 | 24 Dec 22 |
| 10K | 29:40 | | | 29:40 | 7 | | 7 | | Beachley | Speedway 10K | 23 Jan 22 |
| 2021 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:00.55 | i | | | 4 | | | | Sportcity | Bryggen Sports Invitational | 13 Feb 21 |
| 3000 | 8:09.47 | i | | | 7 | | | | Sportcity | British Athletics European Indoor Selection Trials - Manchester | 20 Feb 21 |
| 3000SC | 8:50.38 | | | | 3 | | | | Sportcity | BMC Grand Prix | 29 May 21 |
| parkrun | 15:07 | | | | 1 | | | 1 | Pontypridd | Pontypridd parkrun # 314 | 27 Nov 21 |
| 2020 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:06.01 | i | | | 2 | | | | Cardiff | BMC Cardiff Open | 19 Jan 20 |
| 3000 | 8:14.20 | i | | | 6 | | | | Emirates Arena | British Championships | 22 Feb 20 |
| 3000 | 8:23.90 | | | | 5 | 3 | | | Bromley | Bromley Twilight Meeting | 21 Aug 20 |
| 2019 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:49.27 | | | | 1 | | | | Cardiff | Welsh Championships | 14 Jul 19 |
| 3000 | 8:13.29 | i | | | 5 | 1 | | | Cardiff | Cardiff Met GP1 Christmas Classic | 8 Dec 19 |
| 1500SC | 4:11.94 | | | | 2 | | | | Cardiff | Welsh Athletics International | 24 Jul 19 |
| 3000SC | 8:39.15 | | | | 2 | | | | Tonbridge | Tonbridge Twilight Invitation Meeting | 30 Aug 19 |
| 3000SC | 8:42.57 | | | | 13 | | | | Liège, BEL | Meeting Internationale de la Province de Liège | 17 Jul 19 |
| 3000SC | 8:44.09 | | | | 3 | | | | Birmingham | British Championships | 25 Aug 19 |
| 3000SC | 8:46.33 | | | | 6 | A | | | Birmingham (U) | BMC Gold Standard Races | 2 Aug 19 |
| 3000SC | 8:57.77 | | | | 9 | | | | Watford | BMC Grand Prix | 29 Jun 19 |
| 1M | 4:12 | | | 4:12 | 14 | SEN | | | London | Vitality Westminster Mile | 26 May 19 |
| 1M | 4:15 | | | | 2 | | | | Tredegar | Steve Jones 1 Mile Series | 21 Jun 19 |
| 5K | 14:14 | | | | 21 | | | | Armagh | Armagh International Road Races | 14 Feb 19 |
| 5K | 14:17 | | | 14:18 | 2 | | | 2 | Cardiff | Cardiff Race for Victory 5K | 5 May 19 |
| parkrun | 15:42 | | | | 1 | | | | Etna, ITA | Etna parkrun # 78 | 1 Jun 19 |
| 5.848KL | 17:31 | | | | 7 | L3 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 6 Oct 19 |
| 4M | 19:07 | | | | 1 | | | | Redwick | Rose Inn 4 Series | 9 Jul 19 |
| 7.5KXC | 23:26 | | | | 7 | | | | Dublin, IRL | SPAR Autumn Open International Cross Country | 20 Oct 19 |
| 8KXC | 27:05 | | | | 3 | | | | Billy Neill Centre | Northern Ireland & Ulster Uneven Age Groups Championships (incl Bobby Rea Open) | 9 Nov 19 |
| 5.38ML | 26:00 | | | | 4 | L1 | | | Sutton Coldfield | ERRA National Men's 12-Stage Relays | 6 Apr 19 |
| 9.6KXC | 30:17 | | | | 8 | | | | Cardiff | Start Fitness Gwent League (Inc British Athletics Cross Challenge) | 12 Oct 19 |
| 9.8KXC | 31:54 | | | | 21 | | | | Sefton Park | British Athletics Cross Challenge (inc Euro Trials, L&D and Mid Lancs leagues) | 23 Nov 19 |
| 10K | 29:35 | | | 29:35 | 4 | | | | Cardiff | Brecon Carreg Cardiff Bay 10K | 31 Mar 19 |
| 10K | 29:47 | | | 29:48 | 13 | | | | Manchester | Simplyhealth Great Manchester Run 10K | 19 May 19 |
| 10K | 30:33 | | | | 8 | | | | Beachley | Speedway 10K | 20 Jan 19 |
| 10.35KXC | 32:14 | | | | 2 | | | | Llanelli | Welsh National Championships | 23 Feb 19 |
| 2018 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:46.44 | | | | 1 | | | | Cardiff | Welsh Championships | 14 Jul 18 |
| 1500 | 3:53.89 | i | | | 1 | | | | Cardiff | Welsh Athletics Senior Championships | 27 Jan 18 |
| 3000 | 7:56.31 | | | | 7 | 3 | | | Watford | Watford Open Graded Meeting | 25 Jul 18 |
| 3000 | 8:20.87 | i | | | 11 | A | | | Ghent, BEL | IFAM Indoor | 10 Feb 18 |
| 3000SC | 8:30.16 | | | | 2 | | | | Leiden, NED | Gouden Spike | 9 Jun 18 |
| 3000SC | 8:33.88 | | | | 2 | | | | Birmingham | British Championships (Inc European Trials) | 30 Jun 18 |
| 3000SC | 8:40.02 | | | | 7 | | | | Gold Coast, AUS | Commonwealth Games | 13 Apr 18 |
| 3000SC | 8:40.87 | | | | 10 | h2 | | | Berlin, GER | European Championships | 7 Aug 18 |
| 3000SC | 8:51.01 | | | | 15 | | | | Birmingham | IAAF Diamond League | 18 Aug 18 |
| 1M | 4:10 | | | 4:11 | 12 | SEN | | | London | Vitality Westminster Mile | 27 May 18 |
| 1M | 4:14 | | | | 1 | | | | Parc Bryn Bach | Steve Jones 1 Mile series | 22 Jun 18 |
| 5K | 14:35 | | | 14:37 | 2 | | | | Cardiff | Cardiff Race for Victory 5K (Inc Welsh Championships) | 6 May 18 |
| 5K | 14:49 | | | 14:49 | 2 | E | | | Mountain Ash | Nos Galan Races | 31 Dec 18 |
| 10K | 29:13 | | | 29:13 | 2 | | | | Telford | Telford 10K | 7 Jan 18 |
| 10K | 29:43 | | | 29:43 | 1 | | | | Newport | ABP Newport Wales 10K | 29 Apr 18 |
| 2017 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:43.3 | i+ | | | 1m | | | | Cardiff | Cardiff Met GP3: Non-Thomas Open (inc South West of England & Welsh Masters Championships) | 5 Feb 17 |
| 1500 | 3:48.20 | | | | 13 | A | | | Solihull | BMC Grand Prix | 13 May 17 |
| 1500 | 3:50.55 | | | | 5 | | | | Cardiff | Welsh Championships | 10 Jun 17 |
| Mile | 3:59.31 | i | | | 1 | | | | Cardiff | Cardiff Met GP3: Non-Thomas Open (inc South West of England & Welsh Masters Championships) | 5 Feb 17 |
| 3000 | 7:59.32 | i | | | 5 | | | | Sheffield | British Athletics Indoor Team Trials | 12 Feb 17 |
| 3000 | 8:00.58 | i | | | 3 | A | | | Sheffield | BMC Sheffield Open | 8 Jan 17 |
| 3000SC | 8:33.59 | | | | 7 | A | | | Oordegem-Lede, BEL | IFAM Outdoor | 27 May 17 |
| 3000SC | 8:33.68 | | | | 2 | Inv | | | Palo Alto CA, USA | Stanford Invitational | 31 Mar 17 |
| 3000SC | 8:34.93 | | | | 2 | | | | Leiden, NED | Gouden Spike | 17 Jun 17 |
| 3000SC | 8:43.77 | | | | 3 | | | | Birmingham | British Championships | 1 Jul 17 |
| 3000SC | 8:52.96 | | | | 15 | h2 | | | Olympic Park | IAAF World Championships | 6 Aug 17 |
| 3000SC | 8:57.39 | | | | 1 | A | | | Bedford | British Athletics League Division 1 | 15 Jul 17 |
| 1M | 4:14 | | | 4:16 | 21 | SM | | | London | Vitality Westminster Mile | 28 May 17 |
| 5K | 14:29 | | | 14:29 | 1 | | | | Mountain Ash | Nos Galan Races | 31 Dec 17 |
| parkrun | 15:10 | | | | 1 | | | 1 | Beckton | Beckton parkrun # 249 | 18 Feb 17 |
| 5.88KL | 17:53 | | | | 8 | L6 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 7 Oct 17 |
| 9KXC | 30:17 | | | | 11 | | | | Middelfart, DEN | Cross Nationals | 11 Nov 17 |
| 9.6KXC | 27:26 | | | | 5 | | | | Cardiff | Start Fitness Gwent League (inc South & West Wales Championships & BA Cross Challenge) | 14 Oct 17 |
| 2016 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:18.2 | | | | 2 | A | | | Nottingham | British Athletics League Division 2 | 6 Aug 16 |
| 2000SC | 5:38.22 | | | | 2 | | | | Sportcity | Manchester International | 17 Aug 16 |
| 3000SC | 9:05.94 | | | | 30 | A | | | Oordegem-Lede, BEL | IFAM Outdoor | 28 May 16 |
| 3000SC | DNF | | | | - | | | | Loughborough | Loughborough International | 22 May 16 |
| 5K | 14:13 | | | | 2 | E | | | Mountain Ash | Nos Galan Races | 31 Dec 16 |
| 5K | 14:38 | | | | 1 | | | | Bridgend | Welsh 5K Championships | 20 Aug 16 |
| 5K | 14:39 | | | | 41 | | | | Armagh | Armagh International Road Races | 18 Feb 16 |
| 5K | 14:52 | | | 14:53 | 2 | | | | Cardiff | Cardiff Race for Victory 5K | 1 May 16 |
| 3.165ML | 15:36 | | | | 1 | L10 | | | Sutton Coldfield | ERRA National Men's 12-Stage Relays | 16 Apr 16 |
| 8KXC | 25:39 | | | | 8 | | | | Dublin, IRL | Athletics Ireland Autumn Open | 16 Oct 16 |
| 9KXC | 26:47 | | | | 33 | | | | Atapuerca, ESP | Cross Internacional de Atapuerca | 13 Nov 16 |
| 9.8KXC | 29:55 | | | | 19 | | | | Liverpool | British Athletics Cross Challenge (inc European Trials) | 26 Nov 16 |
| 10K | 29:24 | | | 29:24 | 4 | | | | Telford | Telford 10K | 11 Dec 16 |
| 10K | 30:08 | | | 30:10 | 4 | | | | Cardiff | Cardiff 10K | 11 Sep 16 |
| SHORT10K | 29:44 | | | 29:44 | 20 | | | | Manchester | Trafford 10K | 13 Mar 16 |
| 2015 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 3000 | 8:30.59 | i | | | 14 | | | | Sheffield | Sainsbury's Indoor British Championships | 14 Feb 15 |
| 5K | 14:07 | | | | 9 | | | | Armagh | Armagh International Road Races | 19 Feb 15 |
| 5K | 14:42 | | | | 1 | | | | Tredegar | Welsh 5K Championships | 1 Aug 15 |
| 5K | 15:37 | | | | 14 | E | | | Mountain Ash | Nos Galan Races | 31 Dec 15 |
| parkrun | 14:24 | | | | 1 | | | 1 | Cardiff | Cardiff parkrun # 401 | 19 Sep 15 |
| parkrun | 15:21 | | | | 2 | | | 1 | Cardiff | Cardiff parkrun # 366 | 17 Jan 15 |
| 5M | 24:03 | | | 24:04 | 1 | | | | Alsager | Brooks Alsager 5 | 1 Feb 15 |
| 10K | 30:04 | | | 30:05 | 8 | | | | Cardiff | Cardiff 10K | 6 Sep 15 |
| 2014 SEN Cardiff |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | 3:51.51 | | | | 2 | A | | | Hendon | British Athletics League Premiership | 5 Jul 14 |
| 5000 | 14:32.32 | | | | 4 | A | | | Hendon | British Athletics League Premiership | 5 Jul 14 |
| 10000 | 30:25.27 | | | | 14 | 5 | | | Parliament Hill | Highgate Harriers Night of the 10000m PBs (inc England Athletics Championships) | 10 May 14 |
| 3000SC | 8:40.64 | | | | 3 | | | | Oordegem-Lede, BEL | IFAM Outdoor | 31 May 14 |
| 3000SC | 8:46.07 | | | | 3 | | | | Birmingham | British Championships (Inc European Trials) | 28 Jun 14 |
| 3000SC | 8:50.88 | | | | 3 | | | | Watford | BMC Grand Prix | 17 May 14 |
| 5K | 14:14 | | | | 3 | | | | Armagh | Armagh International Road Race | 20 Feb 14 |
| 5.6KL | 15:52 | | | | 1 | L3 | | | Pontypridd | Welsh Road Relay Championships | 16 Mar 14 |
| 8.1KL | 24:20 | | | | 1 | L1 | | | Sutton Coldfield | ERRA National Men's 12 Stage Relays | 5 Apr 14 |
| 9.8KXC | 30:37 | | | | 35 | | | | Liverpool | British Athletics Cross Challenge (inc European Trials) | 29 Nov 14 |
| 10K | 30:36 | | | 30:36 | 5 | | | | Swansea | Admiral Swansea Bay 10K | 21 Sep 14 |
| 10K | 30:43 | | | 30:44 | 5 | | | | Cardiff | Cardiff 10K | 7 Sep 14 |
| 8M | 39:29 | | | 39:29 | 1 | | | | Newport | Lliswerry 8 | 26 Jan 14 |
| HM | 65:40 | | | 65:40 | 7 | | | | Cardiff | Cardiff Half Marathon | 5 Oct 14 |
| ZXC | 9:06 | | | | 2 | | | | Brussels, BEL | Lotto Cross Cup | 21 Dec 14 |
| 2013 SEN Cardiff/Western State Col |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 1500 | DNF | A | | | - | | | | Golden CO, USA | RMAC Outdoor Championships | 6 May 13 |
| Mile | 4:10.04 | iA | | | 1 | 2 | | | Albuquerque NM, USA | New Mexico Collegiate Classic | 2 Feb 13 |
| Mile | 4:10.54 | iA | | | 2 | 2 | | | Spearfish SD, USA | RMAC Indoor Championships | 23 Feb 13 |
| 3000 | 8:07.77 | i | | | 2 | | | | Birmingham AL, USA | NCAA DII Indoor Championships | 9 Mar 13 |
| 3000 | 8:07.95 | i# | | | 3 | 3 | | | Seattle WA, USA | Husky Classic | 9 Feb 13 |
| 3000 | 8:33.80 | iA | | | 4 | 3 | | | Spearfish SD, USA | RMAC Indoor Championships | 23 Feb 13 |
| 5000 | 13:59.89 | | | | 1 | A | | | Walnut CA, USA | Mt. SAC Relays | 19 Apr 13 |
| 5000 | 14:24.03 | | | | 2 | | | | Tempe AZ, USA | ASU Invitational | 22 Mar 13 |
| 3000SC | 8:46.20 | | | | 6 | I | | | Walnut CA, USA | Mt. SAC Relays | 18 Apr 13 |
| 3000SC | 9:05.42 | A | | | 1 | | | | Albuquerque NM, USA | Don Kirby Tailwind Invitational | 6 Apr 13 |
| 3000SC | 9:21.74 | A | | | 3 | h2 | | | Pueblo CO, USA | NCAA Division II Championships | 23 May 13 |
| 3000SC | 9:37.31 | A | | | 11 | | | | Pueblo CO, USA | NCAA Division II Championships | 24 May 13 |
| 5K | 14:46 | | | | 2 | E | | | Mountain Ash | Nos Galan 5K | 31 Dec 13 |
| 5.848KL | 18:32 | | | | 16 | L5 | | | Sutton Park | ERRA Men's National 6-Stage Relays | 12 Oct 13 |
| 10K | 30:45 | | | 30:47 | 32 | | | | Leeds | Leeds Abbey Dash 10K | 17 Nov 13 |
| 2012 SEN Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:53.52 | | | | 4 | | | | Cardiff | Welsh Championships | 2 Jun 12 |
| 800 | 1:58.42 | i | | | 2 | h1 | | | Cardiff | Welsh U13/U15/Senior Championships | 21 Jan 12 |
| 1500 | 3:48.47 | | | | 4 | C | | | Sportcity | BMC Grand Prix | 19 May 12 |
| 1500 | 3:50.58 | i | | | 3 | ns | | | Cardiff | Celtic Cup - Inc Schools' International, Welsh 3000m Championships & Selected Guest Events | 29 Jan 12 |
| 1500 | 3:54.69 | | | | 4 | | | | Loughborough | Loughborough Students BUCS Trials | 28 Apr 12 |
| 1500 | 3:55.42 | i | | | 5 | | | | Cardiff | Welsh U13/U15/Senior Championships | 21 Jan 12 |
| 1500 | 3:58.96 | i | | | 10 | h2 | | | Sheffield | Aviva European Indoor Trials & UK Championships | 11 Feb 12 |
| 3000 | 8:23.50 | | | | 4 | A | | | Millfield | BMC PB Classic | 7 May 12 |
| 3000 | DNF | | | | - | UKA | | | Olympic Park | BUCS Championships | 5 May 12 |
| 3000SC | 9:00.12 | | | | 3 | B | | | Watford | BMC Grand Prix | 9 Jun 12 |
| 3000SC | 9:00.81 | | | | 9 | | | | Birmingham | Aviva British Championships inc. Olympic Trials | 23 Jun 12 |
| 3000SC | 9:02.30 | | | | 1 | | | | Cardiff | Welsh Championships | 4 Jun 12 |
| 3000SC | 9:11.02 | | | | 10 | | | | Loughborough | Loughborough International | 20 May 12 |
| 5K | 14:39 | | | | 1 | | | | Mountain Ash | Nos Galan 5K Elite Race | 31 Dec 12 |
| SHORT5K | 14:52 | | | | 1 | | | | Cardiff | St Davids Day 5K (Inc Welsh Champs) | 4 Mar 12 |
| parkrun | 15:13 | | | | 1 | | | | Cardiff | Cardiff parkrun # 216 | 14 Apr 12 |
| 5.6KL | 16:56 | | | | 1 | L4 | | | Llandow | Welsh National Relay Championships | 25 Mar 12 |
| 10K | 31:25 | | | 31:25 | 3 | | | | Cwmafon | Richard Burton 10K | 8 Apr 12 |
| ZXC | 25:15.05 | | | | 16 | | | | Stillwater OK, USA | Cowboy Jamboree | 29 Sep 12 |
| ZXC | 26:23.70 | A | | | 24 | | | | Colorado Springs CO, USA | RMAC Championships | 20 Oct 12 |
| ZXC | 26:41 | A | | | 21 | | | | Alamosa CO, USA | Joe I. Vigil Open | 8 Sep 12 |
| ZXC | 26:53 | A | | | 8 | | | | Gunnison CO, USA | Mountaineer Open | 22 Sep 12 |
| ZXC | 29:59.9 | | | | 16 | | | | Joplin MO, USA | NCAA DII Cross Country Championships | 17 Nov 12 |
| ZXC | 32:47 | | | | 13 | | | | Denver CO, USA | NCAA DII South Central Cross Country Championships | 3 Nov 12 |
| 2011 U23 Cardiff/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:51.46 | | | | 9 | A | | | Stretford | BMC Gold Standard Races | 23 Aug 11 |
| 800 | 1:51.73 | | | | 2 | | | | Cardiff | Welsh Championships | 18 Jun 11 |
| 800 | 1:52.90 | i | | | 4 | | | | Cardiff | Celtic Cup (inc U16 Schools International) | 30 Jan 11 |
| 800 | 1:53.66 | | | | 2 | A | | | Lee Valley | BMC Regional Races | 16 Jul 11 |
| 800 | 1:54.05 | | | | 2 | 3 | | | Neath | Neath Open | 10 Aug 11 |
| 800 | 1:54.42 | | | | 2 | A | | | Cardiff | British Athletics League Premiership | 4 Jun 11 |
| 800 | 1:56.15 | i | | | 3 | | | | Cardiff | Welsh Open Senior Championships inc. Junior 800m Championships | 23 Jan 11 |
| 800 | 1:56.75 | i | | | 2 | h3 | | | Cardiff | Welsh Open Senior Championships inc. Junior 800m Championships | 23 Jan 11 |
| 1500 | 3:47.14 | | | | 5 | B | | | Solihull | BMC Nike Grand Prix | 9 Jul 11 |
| 1500 | 3:47.93 | | | | 2 | D | | | Watford | BMC Nike Grand Prix | 11 Jun 11 |
| 1500 | 3:49.49 | | | | 3 | C | | | Sportcity | BMC Nike Grand Prix | 28 May 11 |
| 1500 | 3:49.52 | | | | 4 | | | | Bedford | Aviva U20/U23 Championships (inc European Trials) | 26 Jun 11 |
| 1500 | 3:50.00 | i | | | 4 | | | | Cardiff | Welsh Open U17/U20 Closed Championships | 22 Jan 11 |
| 1500 | 3:50.81 | | | | 6 | | | | Bedford | BUCS Championships | 2 May 11 |
| 1500 | 3:51.29 | i | | | 5 | h2 | | | Sheffield | Aviva European Trials & UK Championships | 12 Feb 11 |
| 1500 | 3:52.13 | | | | 3 | h2 | | | Bedford | Aviva U20/U23 Championships (inc European Trials) | 25 Jun 11 |
| 1500 | 3:55.85 | | | | 3 | s1 | | | Bedford | BUCS Championships | 1 May 11 |
| 1500 | 3:56.40 | i | | | 1 | s2 | | | Sheffield | BUCS Indoor Championships | 19 Feb 11 |
| 1500 | 3:58.06 | i | | | 2 | h1 | | | Cardiff | Welsh Open U17/U20 Closed Championships | 22 Jan 11 |
| 1500 | 3:58.09 | | | | 4 | h5 | | | Bedford | BUCS Championships | 30 Apr 11 |
| 1500 | 3:58.69 | i | | | 3 | 2 | | | Cardiff | UWIC Open Meeting (inc Welsh Junior 3000m Championships) | 9 Jan 11 |
| 1500 | 4:00.31 | i | | | 7 | | | | Sheffield | BUCS Indoor Championships | 20 Feb 11 |
| 1500 | 4:02.26 | i | | | 1 | h4 | | | Sheffield | BUCS Indoor Championships | 19 Feb 11 |
| 1500 | 4:03.66 | | | | 12 | h2 | | | Birmingham | Aviva British Championships inc. World Trials | 30 Jul 11 |
| Mile | 4:19.64 | | | | 6 | 1 | | | Cwmbran | Cwmbran Open | 3 Aug 11 |
| 3000 | 8:51.95 | i | | | 14 | | | | Cardiff | UWIC Grand Prix | 11 Dec 11 |
| 3000SC | 9:19.76 | | | | 4 | A | | | Sportcity | British Athletics League Premiership | 13 Aug 11 |
| 1M | 4:36 | | | | 1 | | | | Bristol | Bristol Mile Races | 10 Sep 11 |
| 4.819KL | 14:46 | | | | 7 | L2 | | | Sutton Park | ERRA Men's National 12-stage Relays (Short Legs) | 9 Apr 11 |
| 5K | 15:12 | | | | 8 | | | | Bridgend | Bridgend Town Centre 5K (inc Welsh Champs) | 7 May 11 |
| 5K | 15:20 | | | | 16 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 11 |
| 5.6KL | 17:09 | | | | 1 | L4 | | | Llandow | Welsh Road Relays | 3 Apr 11 |
| 5.848KL | 18:27 | | | | 35 | L2 | | | Sutton Park | ERRA National 6 Stage Relays | 15 Oct 11 |
| 10.1KXC | 34:43 | | | | 15 | | | | Cardiff | McCain UK Cross Challenge | 16 Jan 11 |
| ZXC | 33:46 | | | | 22 | | | | Bristol | McCain UK Cross Challenge Series | 13 Nov 11 |
| ZXC | 37:17 | | | | 30 | | | | Birmingham | BUCS Cross Country Championships | 5 Feb 11 |
| 2010 U23 Cwmbran/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:51.70 | | | | 5 | A | | | Bromley | British Athletics League Division 1 | 31 Jul 10 |
| 800 | 1:52.73 | | | | 5 | A | | | Lee Valley | BMC Regional Races | 17 Jul 10 |
| 800 | 1:53.41 | | | | 5 | | | | Cardiff | Welsh Championships | 13 Jun 10 |
| 800 | 1:53.74 | | | | 2 | B | | | Cardiff | British Athletics League Division 1 | 5 Jun 10 |
| 800 | 1:54.05 | | | | 3 | B | | | Don Valley | British Athletics League Division 1 | 3 Jul 10 |
| 800 | 1:54.5 | | | | 2 | | | | Yate | 10 In 100 Cup Semi Final - Men | 24 Jul 10 |
| 800 | 1:57.0 | | | | 3 | h2 | | | Cardiff | Welsh Championships | 13 Jun 10 |
| 1500 | 3:48.07 | | | | 9 | B | | | Solihull | BMC Nike Grand Prix | 10 Jul 10 |
| 1500 | 3:48.54 | i | | | 3 | | | | Sheffield | BUCS Indoor Championships | 14 Mar 10 |
| 1500 | 3:49.04 | | | | 2 | h3 | | | Bedford | Aviva England U23 and U20 World Trials Championships | 19 Jun 10 |
| 1500 | 3:49.80 | i | | | 4 | | | | Cardiff | Welsh Senior Championships | 23 Jan 10 |
| 1500 | 3:50.99 | | | | 15 | B | | | Sportcity | BMC Nike Grand Prix | 29 May 10 |
| 1500 | 3:51.11 | | | | 2 | | | | Bedford | Aviva England U23 and U20 World Trials Championships | 20 Jun 10 |
| 1500 | 3:52.42 | i | | | 3 | | | | Cardiff | Celtic International & U16 Schools International | 21 Feb 10 |
| 1500 | 3:53.15 | i | | | 5 | h1 | | | Sheffield | Aviva World Trials & UK Championships | 13 Feb 10 |
| 1500 | 3:54.21 | | | | 12 | B | | | Watford | BMC Gold Standard Races | 28 Jul 10 |
| 1500 | 3:54.63 | i | | | 3 | s1 | | | Sheffield | BUCS Indoor Championships | 13 Mar 10 |
| 1500 | 3:58.15 | | | | 4 | | | | Cardiff | Welsh Athletics Open Meeting | 14 Jul 10 |
| 1500 | 3:59.13 | | | | 4 | h2 | | | Bedford | BUCS Championships | 1 May 10 |
| 1500 | 3:59.26 | | | | 2 | h1 | | | Cardiff | Welsh Championships | 12 Jun 10 |
| 1500 | 4:04.54 | | | | 12 | s2 | | | Bedford | BUCS Championships | 2 May 10 |
| 1500 | 4:05.70 | i | | | 1 | h3 | | | Sheffield | BUCS Indoor Championships | 13 Mar 10 |
| 1500 | 4:08.77 | i | | | 8 | | | | Sheffield | Aviva World Trials & UK Championships | 14 Feb 10 |
| 1500 | 4:12.97 | | | | 3 | | | | Cardiff | Welsh Championships | 12 Jun 10 |
| 3000 | 8:22.45 | i | | | 6 | | | | Cardiff | Welsh U15/U20 Championships | 31 Jan 10 |
| 3000 | 8:30.30 | i | | | 2 | | | | Cardiff | UWIC Pole Vault, 1000 & 3000m Competition | 10 Jan 10 |
| 1M | 4:28 | | | | 2 | A | | | Bristol | Bristol Mile | 4 Sep 10 |
| 4KXC | 12:27 | | | | 5 | | | | Bristol | BMC Cross Country Classic | 21 Nov 10 |
| 4.819KL | 14:45 | | | | 8 | L2 | | | Sutton Park | ERRA National Men's 12 Stage Road Relays (Short Legs) | 17 Apr 10 |
| SHORT5K | 14:24 | | | | 7 | E | | | Mountain Ash | Nos Galan 5K (Short course) | 31 Dec 10 |
| parkrun | 15:02 | | | | 2 | | | | Cardiff | Cardiff parkrun # 116 | 15 May 10 |
| parkrun | 15:23 | | | | 1 | | | | Cardiff | Cardiff parkrun # 136 | 2 Oct 10 |
| 5.848KL | 17:56 | | | | 21 | L2 | | | Sutton Park | National 6 Stage Relays | 16 Oct 10 |
| 5M | 25:21 | | | | 3 | | | | Glynneath | Glynneath 5 | 26 Dec 10 |
| 10K | 32:03 | | | | 41 | | | | Bristol | Bristol 10K (inc England 10K Championships) | 9 May 10 |
| ZXC | 34:03 | | | | 16 | | | | Bridgend | Gwent League | 10 Oct 10 |
| ZXC | 35:52 | | | | 1 | | | | Bristol | Gwent League | 4 Dec 10 |
| 2009 U23 Cwmbran/Cardiff Met Uni |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:54.18 | | | | 2 | A | | | Neath | BMC Regional Races | 5 Aug 09 |
| 800 | 1:54.18 | | | | 2 | A | | | Neath | Neath Open inc Welsh 10000 Championships | 5 Aug 09 |
| 800 | 1:54.34 | | | | 4 | E | | | Solihull | BMC Nike Grand Prix | 18 Jul 09 |
| 800 | 1:54.47 | | | | 1 | B | | | Swansea | Welsh Senior League | 28 Jun 09 |
| 800 | 1:55.3 | | | | 1 | A | | | Wrexham | Welsh Senior League | 8 Aug 09 |
| 1500 | 3:50.55 | i | | | 3 | | | | Cardiff | Welsh Senior Open Championships | 24 Jan 09 |
| 1500 | 3:52.21 | i | | | 4 | | | | Cardiff | McCain Inter City Cup Final | 28 Feb 09 |
| 1500 | 3:52.37 | | | | 4 | C | | | Cardiff | BMC Nike Grand Prix | 15 Aug 09 |
| 1500 | 3:52.91 | | | | 2 | A | | | Watford | BMC Gold Standard Races | 26 Aug 09 |
| 1500 | 3:53.67 | i | | | 4 | 1 | | | Cardiff | UWIC Grand Prix Open | 10 Jan 09 |
| 1500 | 3:54.89 | i | | | 4 | | | | Cardiff | Celtic International | 22 Feb 09 |
| 1500 | 3:55.76 | | | | 11 | B | | | Sportcity | BMC Nike Grand Prix | 30 May 09 |
| 1500 | 3:56.64 | | | | 1 | A | | | Birmingham (Un) | BMC Regional Races | 24 Jun 09 |
| 1500 | 3:56.75 | i | | | 1 | s2 | | | Sheffield | BUCS Indoor Championships | 14 Mar 09 |
| 1500 | 3:57.64 | | | | 3 | h2 | | | Bedford | BUCS Championships | 2 May 09 |
| 1500 | 3:57.79 | i | | | 7 | h2 | | | Sheffield | Aviva Indoor Trials & UK Trials | 14 Feb 09 |
| 1500 | 3:57.83 | i | | | 6 | | | | Sheffield | BUCS Indoor Championships | 15 Mar 09 |
| 1500 | 3:59.21 | i | | | 21 | | | | Vienna, AUT | Vienna Indoor Classic | 3 Feb 09 |
| 1500 | 4:01.02 | | | | 1 | | | | Swansea | Welsh Inter Regional Championships | 30 Aug 09 |
| 1500 | 4:02.40 | | | | 7 | s1 | | | Bedford | BUCS Championships | 3 May 09 |
| 1500 | 4:05.14 | | | | 1 | A | | | Wrexham | Welsh Senior League | 8 Aug 09 |
| 1500 | DNF | | | | - | | | | Cardiff | Welsh Championships | 13 Jun 09 |
| 3000 | 8:23.09 | i | | | 1 | 1 | | | Cardiff | UWIC Open | 12 Dec 09 |
| 5000 | 15:15.41 | | | | 9 | | | | Cardiff | Welsh U13/U15 Championships | 11 Jul 09 |
| 2000SC | 5:59.42 | | | | 1 | | | | Swansea | Welsh Inter Regional Championships | 30 Aug 09 |
| 1M | 4:15 | | | | 8 | | | 2 | Middlesbrough | Middlesbrough Elite Mile | 29 Mar 09 |
| 4KXC | 12:26 | | | | 8 | | | | Bristol | BMC Cross Country Classic | 22 Nov 09 |
| 5K | 14:40 | | | | 4 | | | | Mountain Ash | Nos Galan 5K | 31 Dec 09 |
| 5K | 14:50 | | | | 3 | | | | Swansea | Swansea Bay 10K | 27 Sep 09 |
| 9KXC | 30:17 | | | | 28 | | | | Gateshead | McCain UK Cross Challenge | 14 Nov 09 |
| 9.8KXC | 31:04 | | | | 67 | | | | Liverpool | McCain UK Cross Challenge | 28 Nov 09 |
| ZXC | 24:38 | | | | 1 | | | | Builth Wells | Welsh National Championships | 1 Feb 09 |
| ZXC | 31:59 | | | | 2 | | | 1 | Bridgend | Gwent League | 11 Oct 09 |
| ZXC | 33:11 | | | | 26 | | | | Cardiff | Cardiff Cross Challenge | 18 Jan 09 |
| 2008 U20 Cwmbran |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:53.67 | | | | 2 | A | | | Exeter | BMC Regional Races | 26 Aug 08 |
| 800 | 1:56.10 | i | | | 3 | | | | Cardiff | Welsh Indoor Championships | 26 Jan 08 |
| 800 | 1:56.24 | i | | | 1 | h2 | | | Cardiff | Welsh Indoor Championships | 26 Jan 08 |
| 800 | 1:59.1 | | | | 1 | A | | | Connah's Quay | Welsh Senior League | 2 Aug 08 |
| 800 | 1:59.8 | | | | 3 | A | | | Aberdare | Welsh Senior League Division 1 | 8 Jun 08 |
| 1500 | 3:54.35 | i | | | 5 | 3 | | | Cardiff | UWIC Grand Prix Series | 5 Jan 08 |
| 1500 | 3:56.47 | i | | | 4 | | | | Cardiff | Celtic Cup | 3 Feb 08 |
| 1500 | 3:57.40 | | | | 9 | C | | | Stretford | BMC Nike Grand Prix | 19 Jul 08 |
| 1500 | 3:58.47 | | | | 1 | A | | | Exeter | BMC Regional Races | 29 Jul 08 |
| 1500 | 3:58.87 | i | | | 7 | h2 | | | Sheffield | Norwich Union Trials & UK Championships | 9 Feb 08 |
| 1500 | 4:03.0 | | | | 1 | A | | | Brecon | Welsh Senior League | 6 Jul 08 |
| 1500 | 4:03.02 | | | | 2 | | | | Connah's Quay | Welsh U17/U20 Championships | 12 Jul 08 |
| 1500 | 4:10.4 | | | | 1 | A | | | Connah's Quay | Welsh Senior League | 2 Aug 08 |
| 1500 | 4:20.4 | | | | | | | | Aberdare | Welsh Senior League | 16 Aug 08 |
| 400H | 61.07 | | | | | | | | Brecon | Welsh Junior League Cup Final | 24 Aug 08 |
| 2000SC | 6:02.6 | | | | 1 | A | | | Brecon | Welsh Junior League Cup Final | 24 Aug 08 |
| SHORT5K | 14:49 | | | | 27 | | | 3 | Cardiff | Welsh 5K Champs & U23 International (219m Short) | 2 Mar 08 |
| 10K | 31:59 | | | | 37 | | | | Cardiff | Bupa Great Wales Run 10K | 27 Jul 08 |
| ZXC | 21:16 | | | | 2 | | | | Bridgend | Gwent League | 12 Oct 08 |
| 2007 U20 Cwmbran |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 53.4 | | | | | | | | Aberdare | Welsh Senior League Division 1 & Division 2 | 26 May 07 |
| 800 | 1:53.81 | i | | | 2 | h3 | | | Cardiff | Welsh Open Senior Championships | 13 Jan 07 |
| 800 | 1:54.7 | i | | | 2 | | | | Cardiff | Celtic Indoor Cup | 3 Feb 07 |
| 800 | 1:55.94 | | | | 1 | | | | Brecon | Welsh Schools' Championships | 7 Jul 07 |
| 800 | 1:56.50 | i | | | 5 | | | | Cardiff | Welsh Open Senior Championships | 13 Jan 07 |
| 800 | 1:56.53 | | | | 1 | | | | Aberdare | Inter-Association Match | 18 Jul 07 |
| 800 | 1:56.9 | | | | 1 | | | | Brecon | Welsh League | 11 Aug 07 |
| 800 | 1:57.1 | | | | 1 | | | | Aberdare | Welsh Senior League Division 1 & Division 2 | 26 May 07 |
| 1500 | 3:50.27 | | | | 6 | I | | | Loughborough | Loughborough International | 20 May 07 |
| 1500 | 3:54.37 | | | | 8 | | | | Bedford | England Athletics U23 & U20 Championships | 24 Jun 07 |
| 1500 | 3:57.75 | | | | 12 | C | | | Solihull | BMC Nike Grand Prix | 21 Jul 07 |
| 1500 | 3:57.94 | | | | 4 | h1 | | | Bedford | England Athletics U23 & U20 Championships | 23 Jun 07 |
| 1500 | 4:01.51 | | | | 16 | D | | | Watford | BMC Nike Grand Prix | 30 Jun 07 |
| 400H | 60.5 | | | | | | | | Brecon | Welsh League | 11 Aug 07 |
| 1M | 4:11 | | | | 4 | | | | Oxford | BMW Group Plant Oxford Road Mile | 12 May 07 |
| 1M | 7:45 | | | | 2 | | | | Newbridge | Mynyddislwyn Mile | 10 Aug 07 |
| 7.4KXC | 25:41 | | | | 2 | | | | Cardiff | Welsh Inter Regional and Vets Champs | 9 Dec 07 |
| 10K | 33:31 | | | | 21 | | | 3 | Swansea | Swansea Bay 10K | 23 Sep 07 |
| ZXC | 17:47 | | | | 4 | | | 4 | Bath | Gwent League | 11 Nov 07 |
| 2006 U20 Cwmbran |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 52.9 | | | | | | | | Aberdare | Welsh Senior League Divisions 1 & 2 | 6 May 06 |
| 800 | 1:55.47 | | | | 1 | D | | | Watford | BMC Gold Standard Races | 23 Aug 06 |
| 800 | 1:55.86 | | | | 3 | D | | | Cardiff | BMC/Nike Grand Prix | 29 Jul 06 |
| 800 | 1:56.38 | i | | | 4 | | | | Cardiff | Jeff White International Trophy | 5 Feb 06 |
| 800 | 1:58.7 | | | | 2 | | | | Yate | National Junior League Severn Division | 16 Jul 06 |
| 800 | 1:59.3 | | | | 1 | | | | Brecon | Welsh Junior League Cup Final | 12 Aug 06 |
| 800 | 1:59.4 | | | | 2 | | | | Aberdare | Welsh Senior League Division 1 & 2 | 6 Aug 06 |
| 1500 | 3:53.77 | | | | 2 | A | | | Street | BMC Academy PB Classic | 1 May 06 |
| 1500 | 3:58.4 | | | | 10 | h2 | | | Bedford | AAA U23-U20 Championships | 22 Jul 06 |
| 1500 | 4:00.58 | | | | 1 | | | | Brecon | PDM Property Welsh Schools Championships | 1 Jul 06 |
| 1500 | 4:00.80 | | | | 1 | | | | Waterford, IRL | Celtic Games | 12 Aug 06 |
| 1500 | 4:09.4 | | | | 2 | B | | | Abingdon | Inter-Territorial Match | 3 Sep 06 |
| 1500 | 4:11.01 | | | | 1 | | | | Cardiff | Welsh Inter Regional Championships | 27 Aug 06 |
| 3000 | 8:43.0 | | | | 1 | | | | Exeter | BMC Regional Races | 29 Aug 06 |
| 3000 | 8:50.02 | | | | 1 | | | | Cardiff | Welsh Junior Championships | 9 Jul 06 |
| TJ | 11.82 | | | | | | | | Brecon | - | 12 Aug 06 |
| 5K | 15:25 | | | | 1 | J | | 1 | Carmarthen | Welsh 5km Championships | 17 Apr 06 |
| 10K | 32:29 | | | | 16 | | | | Swansea | Admiral Swansea Bay 10K (inc BMAF 10K Champs) | 24 Sep 06 |
| 2005 U17 Cwmbran |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 400 | 53.4 | | | | 1 | | | | Carmarthen | East Carmarthen | 9 Jul 05 |
| 800 | 1:55.0 | | | | 1 | A | | | Exeter | BMC | 30 Aug 05 |
| 800 | 1:57.40 | | | | 1 | | | | Carmarthen | Welsh Inter Regional Championships | 27 Aug 05 |
| 800 | 1:59.6 | | | | 1 | | | | Aberdare | Welsh Junior League Plate Final | 20 Aug 05 |
| 800 | 2:01.77 | | | | 1 | | | | Cardiff | Welsh U20 Championships | 18 Jun 05 |
| 1500 | 3:55.89 | | | | 1 | E | | | Solihull | BMC Grand Prix | 25 Jun 05 |
| 1500 | 4:00.05 | | | | 2 | A | | | Cardiff | BMC | 30 May 05 |
| 1500 | 4:00.91 | | | | 1 | D | | | Sportcity | BMC | 21 May 05 |
| 1500 | 4:01.83 | | | | 3 | | | | Carmarthen | Celtic Games | 6 Aug 05 |
| 1500 | 4:04.30 | | | | 4 | | | | Birmingham | AAA U15 / U17 Championships | 14 Aug 05 |
| 1500 | 4:04.51 | i | | | 2 | | | | Birmingham | AAA Age Group Championships | 27 Feb 05 |
| 1500 | 4:05.0 | | | | 1 | | | | Newport | EAST WALES | 15 May 05 |
| 1500 | 4:06.7 | | | | 1 | | | | Brecon | Welsh Schools Championships | 2 Jul 05 |
| 1500 | 4:07.56 | | | | 3 | | | | Tullamore, IRL | Kit Kat SIAB Schools’ International | 16 Jul 05 |
| 1500 | 4:08.80 | | | | 1 | | | | Cardiff | Welsh U20 Championships | 18 Jun 05 |
| 1500 | 4:08.86 | | | | 4 | | | | Birmingham | AAA U15 / U17 Championships | 14 Aug 05 |
| 3000 | 8:47.2 | | | | 1 | | | | Yate | National Junior League Severn Division | 4 Sep 05 |
| 5K | 15:26 | | | | 1 | | | | Swansea | Swansea Bay 10k | 25 Sep 05 |
| 2004 U17 Cwmbran |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 1:59.28 | | | | 1 | B | | | Cardiff | BMC | 31 May 04 |
| 800 | 2:00.73 | | | | 3 | | | | Colwyn Bay | Welsh Junior Championships | 20 Jun 04 |
| 800 | 2:01.2 | | | | 1 | | | | Carmarthen | Welsh Junior League East Division | 10 Jul 04 |
| 800 | 2:01.38 | | | | 1 | G | | | Street | BMC PB Classic | 3 May 04 |
| 800 | 2:01.7 | | | | 1 | | | | Newport | East Wales Championhips | 16 May 04 |
| 800 | 2:01.74 | | | | 3 | | | | Brecon | Welsh Schools Championships | 3 Jul 04 |
| 800 | 2:02.5 | | | | 1 | | | | Yate | UKA Young Athletes League Midland 1W | 6 Jun 04 |
| 800 | 2:03.1 | | | | 1 | | | | Cardiff | Celtic Manor Grand Prix | 26 May 04 |
| 800 | 2:03.32 | | | | ht | | | | Birmingham | AAA U15 / U17 Championships | 14 Aug 04 |
| 1500 | 4:11.29 | | | | 7 | | | | Chelmsford | British Schools | 17 Jul 04 |
| 5K | 16:15 | | | | 3 | | | | Swansea | - | 3 Oct 04 |
| 2003 U15 Cwmbran |
| Event | Perf | | | | Pos | | | | Venue | Meeting | Date |
| 800 | 2:07.73 | | | | 2 | | | | Connah's Quay | - | 25 Aug 03 |
| 800 | 2:11.35 | | | | 5 | | | | Brecon | Welsh Schools Championships | 5 Jul 03 |