johnseaward

About Me
I am a teacher, runner and triathlete Show More...

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Recent Blogs
Injury- an obstacle to success? No way Jose!	Dec 2016
2017 plans	Dec 2016
From Sprouts to Ironman	Dec 2016
An Island In The Sun	Dec 2015

My parkrun
No parkrun selected

Recent Training
6th Feb	General	1.3mi	12:28
6th Feb	Pool	0.6mi	17:48
6th Feb	Strength	0mi	31:21
6th Feb	General	1.3mi	12:29
6th Feb	Yoga	0mi	7:32

12 Month Benchmarks	Run	Bike
Mile	5:30	1:46
5k	18:30	7:01
5mi	33:24	11:17
10k	41:06	14:11
10mi	1:10:55	23:22
Half	1:48:00	34:24

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2016	PB	WB
5km	4	18:45 68.61	18:45 6:02/mi	68.61
10km	2	41:41 63.36	41:41 6:42/mi	63.36
20km	1	1:29:20 61.53	1:29:20 7:11/mi	61.53
13.1mi	3	1:34:15 61.51	1:34:15 7:12/mi	61.51

2017		Result	WAVA	Distance
19 Feb	Brecon to Cardiff Ultra			70km
2016		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite PB	18:45	68.61	5km
17 Dec	Cottrell Park Christmas Cracker 10K & 5K	43:09	61.21	10km
13 Nov	The 10K MoRun Cardiff PB	41:41	63.36	10km
6 Nov	grand pier half marathon PB	1:34:15	61.51	13.1mi
29 Oct	Bryn Bach parkrun	19:50	64.86	5km
2 Oct	Cardiff Half Marathon	1:35:07	60.95	13.1mi
19 Mar	20/20 Fission 20k PB	1:29:20	61.53	20km
12 Mar	Penallta parkrun	21:44	59.13	5km
6 Mar	Merthyr Half Marathon	1:36:32	60.06	13.1mi
5 Mar	Penallta parkrun	22:48	56.37	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	2	0	0	0	0	0	0	0	0	0	0	0	2
2025	8.6	1.6	0	0	0	0	0	0	0	0	0	0	10.2
2025	116	19	0	0	0	0	0	0	0	0	0	0	135
2024	0	2	0	2	5	3	6	0	1	10	19	14	61
2024	0.8	4.3	3.3	3.3	7.1	4.7	6.6	4.6	4.5	1.2	5.3	6.7	52.3
2024	81	90	57	69	68	85	76	49	15	0	61	83	733
2024	0	0	1	0	0	0	0	0	1	0	0	0	2
2024	70	69	51	49	64	195	95	72	0	8	0	0	673
2023	16	5	2	5	1	2	0	0	0	0	0	0	32
2023	3.4	2.6	5.3	3.5	2.6	2.4	1.7	5.3	2.9	0.6	0	2.4	32.7
2023	85	95	59	49	36	56	75	63	83	81	72	87	841
2023	0	0	0	0	0	0	2	0	1	0	0	0	4
2023	0	98	64	78	38	89	144	166	217	0	23	44	960
2022	0	0	0	0	0	0	0	0	0	0	18	2	20
2022	3.4	1.5	1.4	1.8	1.5	4.2	3.5	2.5	3	2.1	3.5	1.1	29.3
2022	72	69	100	87	80	35	63	16	23	83	54	63	744
2022	0	4	0	0	0	0	0	0	0	0	0	0	5
2022	0	0	14	101	174	66	89	33	0	34	9	0	519
2021	0	0	0	0	1.2	5.6	6.6	2.1	10.4	2.2	1.7	2.3	32.1
2021	105	80	61	78	85	85	81	96	56	97	58	80	962
2021	0	0	0	0	0	2	7	1	1	0	0	0	11
2021	0	116	190	23	3	35	47	12	125	26	5	0	582
2020	2.8	2.7	2.1	0	0	0	0.7	1.2	2.1	0	2.1	3.3	16.9
2020	114	82	94	80	82	77	62	75	110	100	83	79	1039
2020	44	35	11	0	0	0	0	16	0	0	7	0	112
2019	3.5	3.1	3.5	5.3	6.1	5.5	1.4	0.8	12.3	1.5	2.9	4.2	50
2019	151	125	128	141	121	104	51	49	63	84	105	92	1213
2019	0	0	0	0	0	0	0	0	0	0	0	0	1
2019	45	60	80	117	175	105	7	19	0	0	50	53	713
2018	3.5	2.6	0	2.8	1.2	2.2	3.9	7	1.4	2.3	3.7	7.8	38.4
2018	104	125	82	111	94	86	47	84	101	55	101	134	1124
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2018	36	100	78	337	77	86	265	355	91	85	59	142	1712
2017	0	0	3.2	4	4.3	6.8	11.5	14.5	8	1.6	1	2.2	57
2017	192	125	112	152	82	55	56	108	43	62	72	81	1141
2017	0	0	0	0	14	0	0	0	1	0	0	0	15
2017	19	0	159	218	261	298	445	457	210	90	93	148	2397
2016	1.1	1.5	1.3	3.2	3.7	9	5	2.2	0	1.4	0	0	28.4
2016	72	91	106	54	86	117	80	64	69	137	126	186	1186
2016	0	0	0	0	0	0	0	0	0	0	0	0	0
2016	10	135	63	273	376	451	407	82	251	48	0	23	2119
2015	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
2015	0	0	0	0	0	0	0	0	0	0	4	51	55
2015	0	0	0	0	0	0	0	0	0	0	26	16	42

Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16
1mi, 10:08 Run - General 1.2mi, 34:40 Swim - General 0.5mi, 5:39 Run - General 0mi, 30:43 Cross - Yoga	0mi, 6:48 Cross - Strength 0mi, 6:34 Cross - Yoga 10.7mi, 1:32:04 Run - General	0.2mi, 2:32 Run - General 0mi, 11:33 Cross - Strength 0mi, 14:08 Cross - Yoga	0mi, 3:15 Cross - Strength 1.8mi, 17:29 Run - General 1.2mi, 35:37 Swim - General 0.9mi, 8:35 Run - General 0mi, 9:02 Cross - Yoga	0mi, 4:37 Cross - Strength 5.6mi, 48:40 Run - General 0mi, 13:25 Cross - Yoga	0.8mi, 8:28 Run - General 0.8mi, 7:54 Run - General 0mi, 11:25 Cross - Strength 0mi, 13:43 Cross - Yoga	0.8mi, 8:50 Run - General 0.4mi, 4:00 Run - General 0.8mi, 21:59 Swim - General 0mi, 40:41 Cross - Strength 1.2mi, 12:34 Run - General 0mi, 18:35 Cross - Yoga
Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23
0mi, 12:50 Cross - Strength 0mi, 21:18 Cross - Yoga	1.2mi, 11:40 Run - General 3.1mi, 25:41 Run - General 1.5mi, 14:28 Run - General 0mi, 13:56 Cross - Yoga	0mi, 8:03 Cross - Yoga 1.8mi, 16:50 Run - General 8.1mi, 55:33 Run - General 0.8mi, 6:31 Run - General 1mi, 9:17 Run - General	2.2mi, 22:42 Run - General 1.2mi, 12:20 Run - General 0.7mi, 20:39 Swim - General 0mi, 13:36 Cross - Yoga	3.7mi, 33:56 Run - General	0mi, 5:48 Cross - Strength 0mi, 11:27 Cross - Yoga	1.2mi, 12:49 Run - General 1.2mi, 33:28 Swim - General 0mi, 24:25 Cross - Strength 1.2mi, 13:09 Run - General 0mi, 12:51 Cross - Yoga
Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30
0.9mi, 18:47 Walk - General 1.3mi, 20:21 Walk - General 0mi, 12:17 Cross - Strength 2.5mi, 24:27 Run - General 0mi, 20:10 Cross - Yoga	0mi, 53:39 Cross - Yoga 13.3mi, 2:02:21 Run - General	0mi, 2:20 Cross - Yoga	0.9mi, 26:25 Swim - General 0mi, 11:18 Cross - Strength 0.2mi, 1:38 Run - General 0mi, 11:06 Cross - Yoga	3.3mi, 31:58 Run - General 0mi, 8:15 Cross - Yoga	0.8mi, 8:42 Run - General 0.8mi, 8:17 Run - General 6.3mi, 59:24 Run - General 0mi, 12:16 Cross - Yoga	0mi, 10:54 Cross - Yoga 0.8mi, 8:12 Run - General 0.4mi, 4:05 Run - General 0.8mi, 23:39 Swim - General 0mi, 36:39 Cross - Strength 1.2mi, 13:01 Run - General
Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3	Tue 4th Feb Feb 4	Wed 5th Feb Feb 5	Thu 6th Feb Feb 6
0mi, 6:43 Cross - Strength 2mi, 17:20 Run - General 0mi, 38:13 Cross - Yoga	0.6mi, 7:21 Run - General 3.1mi, 21:11 Run - General 1.4mi, 12:57 Run - General	0mi, 1:25:33 Cross - Yoga 1.9mi, 17:38 Run - General	1.2mi, 11:48 Run - General 1mi, 27:52 Swim - General 0mi, 23:04 Cross - Strength 1.3mi, 12:49 Run - General 0mi, 8:10 Cross - Yoga	0mi, 11:14 Cross - Strength	6.7mi, 50:03 Run - General 0mi, 13:35 Cross - Yoga	1.3mi, 12:28 Run - General 0.6mi, 17:48 Swim - Pool 0mi, 31:21 Cross - Strength 1.3mi, 12:29 Run - General 0mi, 7:32 Cross - Yoga

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