Performance lab

5K progression

Road and cross-country results plotted race by race, so the 2022–23 run and the 2026 comeback are easy to compare. Summit Run stays in the archive but is excluded here because its mountain course makes the time a different kind of effort.

Finish time by race number

Lower is faster · hover or tap a point for the full result

5K finish time
Drag through the archiveRace 9 of 9
20.9% fasterFrom 30:36 in the first recorded race to the 24:12.8 personal best.
8.06 secFaster on Oct 4 than the day before.
Top 7.9%16th of 203 at the most recent race.

Age-grade lens

53.7%

Best age-graded score

Sheriff’s Shuffle · 24:28 actual time → 23:52 peak-age equivalent.

What age grading tells you

Age grading compares each finish with the recognized 5K standard for a male runner of the same age. It puts races from age 32 through 36 on one scale: 100% equals the standard, while 50–60% is commonly classed as above-average recreational running.

Calculated from the Alan Jones 2025 road tables. Road grading does not account for hills, trail, wind, or weather, so the mountain-course Summit score is shown but should not be compared directly with the road races.

2025 age-grade tables ↗

Personal-record watch

Chasing the 2023 PR — 15.2 seconds to go.

24:282026 best · Sheriff’s Shuffle chip
24:12.8PR · Sep 28, 2023 · EORC Elks