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
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Recent Training
7th Nov	General	0.1mi	12:05
7th Nov	General	2.8mi	31:08
7th Nov	General	0.5mi	7:03
7th Nov	General	0.1mi	6:44
7th Nov	General	0.5mi	8:38

12 Month Benchmarks	Run	Bike
Mile	5:30	1:46
5k	18:30	7:01
5mi	32:03	11:17
10k	39:50	14:11
10mi	1:07:10	23:22
Half	1:48:00	34:24

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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
2024	0	2	0	2	5	3	6	0	1	10	8	0	36
2024	0.8	4.3	3.3	3.3	7.1	4.7	6.6	4.6	4.5	1.2	0.3	0	40.5
2024	81	90	57	69	68	85	76	49	15	0	11	0	600
2024	70	69	51	49	64	195	95	72	0	8	0	0	672
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	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	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	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	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	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	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	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

Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18
-	0.9mi, 20:00 Walk - General 1) 1.4km - 20:00(14:17/km) 65cal 4.2/0kmph Add a comment	-	-	-	-	-
Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25
-	-	-	-	-	-	-
Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1
7.9mi, 24:56 Bike - General 1) 3.11km - 6:08(1:59/km) 143/163bpm [283b/km] 54cal 125/230W 2) 5km - 9:29(1:54/km) 159/173bpm [302b/km] 100cal 153/231W 3) 4.62km - 9:18(2:01/km) 152/177bpm [306b/km] 75cal 114/241W 4) 0.01km - 1(1:32/km) 126/126bpm [194b/km] 2/28W Add a comment	1.2mi, 45:35 Walk - General 1) 1km - 12:45(12:45/km) 109/127bpm [1390b/km] 71cal 56/66rpm 2) 0.86km - 32:50(38:13/km) 81/115bpm [3095b/km] 91cal 8/93rpm Add a comment 1.6mi, 29:01 Walk - General 1) 1km - 9:38(9:38/km) 91/107bpm [877b/km] 61cal 59/83rpm 2) 1km - 10:25(10:25/km) 108/129bpm [1124b/km] 65cal 63/88rpm 3) 0.59km - 8:58(15:16/km) 103/116bpm [1572b/km] 50cal 40/75rpm Add a comment	1.3mi, 26:04 Walk - General 1) 1km - 10:56(10:56/km) 104/119bpm [1138b/km] 60cal 52/81rpm 2) 1km - 14:02(14:02/km) 101/118bpm [1417b/km] 67cal 42/66rpm 3) 0.08km - 1:06(12:57/km) 102/105bpm [1320b/km] 5cal 48/60rpm Add a comment	0.6mi, 13:03 Walk - General 1) 1km - 13:01(13:01/km) 114/125bpm [1484b/km] 90cal 44/65rpm 2) 0km - 2(29:50/km) 107/107bpm [3193b/km] Add a comment 0.5mi, 16:44 Swim - General 1) 0.08km - 1:50(22:58/km) 138/159bpm [3170b/km] 19cal 22/rpm 2) 0.08km - 1:39(20:33/km) 120/132bpm [2465b/km] 16cal 21/rpm 3) 0.16km - 3:22(21:02/km) 130/138bpm [2735b/km] 32cal 22/rpm 4) 0.08km - 1:40(20:51/km) 127/137bpm [2648b/km] 16cal 22/rpm 5) 0.08km - 1:40(20:49/km) 128/139bpm [2664b/km] 16cal 20/rpm 6) 0.04km - 51(21:12/km) 130/136bpm [2756b/km] 8cal 20/rpm 7) 0.04km - 48(20:03/km) 122/130bpm [2445b/km] 8cal 20/rpm 8) 0.04km - 45(18:48/km) 118/136bpm [2219b/km] 8cal 21/rpm 9) 0.08km - 1:39(20:40/km) 129/139bpm [2666b/km] 16cal 22/rpm 10) 0.04km - 53(22:03/km) 129/135bpm [2845b/km] 10cal 23/rpm 11) 0.04km - 48(20:05/km) 125/134bpm [2510b/km] 8cal 21/rpm 12) 0.04km - 48(20:06/km) 126/134bpm [2533b/km] 8cal 21/rpm Add a comment 0.8mi, 16:24 Walk - General 1) 1km - 12:32(12:32/km) 97/120bpm [1216b/km] 60cal 56/64rpm 2) 0.35km - 3:52(11:11/km) 112/122bpm [1253b/km] 21cal 57/63rpm Add a comment	0mi, Walk - General 1) 0km - 0(NAN:00:00/km) Add a comment 1.5mi, 58:01 Walk - General 1) 1km - 14:52(14:52/km) 96/132bpm [1428b/km] 72cal 43/87rpm 2) 1km - 34:53(34:53/km) 94/133bpm [3280b/km] 155cal 15/86rpm 3) 0.39km - 8:16(21:05/km) 91/102bpm [1918b/km] 34cal 26/65rpm Add a comment	0mi, 16:48 Cross - Yoga Add a comment 0.6mi, 13:17 Walk - General 1) 1km - 13:14(13:14/km) 128/145bpm [1693b/km] 139cal 47/77rpm 2) 0.01km - 3(6:24/km) 130/130bpm [832b/km] 1cal Add a comment 0.7mi, 21:26 Swim - General 1) 0.04km - 44(18:30/km) 121/132bpm [2239b/km] 8cal 22/rpm 2) 0.02km - 26(21:45/km) 134/139bpm [2914b/km] 4cal 21/rpm 3) 0.02km - 23(18:56/km) 138/145bpm [2612b/km] 4cal 18/rpm 4) 0.2km - 4:06(20:31/km) 128/137bpm [2627b/km] 40cal 24/rpm 5) 0.12km - 2:31(20:55/km) 122/128bpm [2551b/km] 25cal 22/rpm 6) 0.2km - 4:05(20:24/km) 126/137bpm [2571b/km] 40cal 24/rpm 7) 0.2km - 4:08(20:38/km) 147/154bpm [3032b/km] 42cal 24/rpm 8) 0.2km - 4:14(21:08/km) 145/154bpm [3064b/km] 40cal 24/rpm 9) 0.02km - 28(23:38/km) 130/139bpm [3072b/km] 5cal 23/rpm 10) 0.02km - 22(18:22/km) 112/123bpm [2058b/km] 4cal 22/rpm Add a comment 1.1mi, 22:49 Walk - General 1) 1km - 14:13(14:13/km) 95/111bpm [1350b/km] 67cal 46/66rpm 2) 0.69km - 8:37(12:23/km) 117/130bpm [1450b/km] 61cal 47/65rpm Add a comment	0mi, 16:18 Cross - Yoga Add a comment
Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8
3.1mi, 53:53 Run - General 1) 1km - 10:50(10:50/km) 88/104bpm [953b/km] 59cal 2) 1km - 11:22(11:22/km) 97/111bpm [1103b/km] 60cal 3) 0.71km - 8:05(11:26/km) 98/106bpm [1121b/km] 43cal 4) 0.15km - 1:28(9:53/km) 110/121bpm [1088b/km] 8cal 5) 0.1km - 1:03(10:22/km) 101/110bpm [1048b/km] 5cal 6) 0.11km - 1:01(9:21/km) 108/118bpm [1010b/km] 5cal 7) 0.26km - 2:45(10:41/km) 101/118bpm [1080b/km] 14cal 8) 0.11km - 59(8:51/km) 105/120bpm [930b/km] 7cal 9) 0.12km - 1:18(11:18/km) 109/121bpm [1232b/km] 7cal 10) 0.11km - 1:01(9:21/km) 107/116bpm [1001b/km] 5cal 11) 0.21km - 2:13(10:43/km) 102/120bpm [1093b/km] 10cal 12) 0.09km - 50(9:03/km) 101/115bpm [913b/km] 5cal 13) 0.05km - 33(11:53/km) 112/116bpm [1331b/km] 3cal 14) 0.05km - 32(10:31/km) 106/109bpm [1114b/km] 3cal 15) 0.12km - 1:02(8:54/km) 111/119bpm [989b/km] 6cal 16) 0.18km - 2:02(11:00/km) 107/120bpm [1177b/km] 11cal 17) 0.11km - 1:00(9:10/km) 101/112bpm [925b/km] 6cal 18) 0.24km - 2:37(10:52/km) 102/117bpm [1108b/km] 13cal 19) 0.09km - 52(9:24/km) 107/116bpm [1006b/km] 5cal 20) 0.11km - 1:11(10:57/km) 106/117bpm [1161b/km] 6cal 21) 0.13km - 1:09(8:58/km) 95/112bpm [851b/km] 6cal Add a comment 0mi, 13:15 Cross - Yoga Add a comment	1.3mi, 29:15 Walk - General 1) 1km - 13:56(13:56/km) 98/111bpm [1366b/km] 67cal 47/69rpm 2) 1km - 14:16(14:16/km) 107/123bpm [1527b/km] 76cal 43/64rpm 3) 0.05km - 1:02(20:09/km) 107/111bpm [2157b/km] 6cal Add a comment 0.8mi, 15:02 Walk - General 1) 1km - 11:17(11:17/km) 121/138bpm [1366b/km] 94cal 56/115rpm 2) 0.32km - 3:45(11:39/km) 133/138bpm [1550b/km] 40cal 58/68rpm Add a comment 0mi, 27:18 Cross - Yoga Add a comment	0.8mi, 18:04 Walk - General 1) 1km - 13:13(13:13/km) 86/99bpm [1137b/km] 56cal 50/80rpm 2) 0.01km - 7(11:33/km) 88/88bpm [1016b/km] 56/56rpm 3) 0.35km - 4:43(13:32/km) 90/101bpm [1218b/km] 19cal 53/57rpm Add a comment 0mi, 41:53 Cross - Yoga Add a comment	1.1mi, 28:34 Walk - General 1) 1km - 18:36(18:36/km) 96/122bpm [1785b/km] 83cal 31/68rpm 2) 0.77km - 9:58(12:56/km) 97/106bpm [1254b/km] 42cal 50/118rpm Add a comment 0mi, 1:03 Cross - Other 1) 0km - 30(0/km) 57/67bpm [INFb/km] 2) 0km - 3(0/km) 66/67bpm [INFb/km] 3) 0km - 3(0/km) 66/67bpm [INFb/km] 4) 0km - 3(0/km) 67/67bpm [INFb/km] 5) 0km - 3(0/km) 66/67bpm [INFb/km] 6) 0km - 3(0/km) 66/66bpm [INFb/km] 7) 0km - 3(0/km) 66/66bpm [INFb/km] 8) 0km - 3(0/km) 66/66bpm [INFb/km] 9) 0km - 3(0/km) 66/66bpm [INFb/km] 10) 0km - 3(0/km) 64/64bpm [INFb/km] 11) 0km - 3(0/km) 63/63bpm [INFb/km] 12) 0km - 3(0/km) 63/64bpm [INFb/km] 13) 0km - 0(0/km) 63/64bpm [INFb/km] Add a comment 0.8mi, 20:03 Walk - General 1) 1km - 15:48(15:48/km) 104/134bpm [1644b/km] 81cal 44/60rpm 2) 0.27km - 4:15(15:34/km) 103/119bpm [1604b/km] 21cal 41/60rpm Add a comment 0mi, 16:24 Cross - Yoga Add a comment 2.8mi, 32:25 Run - General 1) 0.73km - 4:57(6:49/km) 124/139bpm [845b/km] 47cal 2) 0.03km - 19(12:41/km) 137/139bpm [1737b/km] 3cal 3) 0.4km - 2:39(6:37/km) 139/144bpm [919b/km] 27cal 4) 0.05km - 37(11:35/km) 134/141bpm [1551b/km] 6cal 5) 0.79km - 5:09(6:32/km) 139/144bpm [908b/km] 53cal 6) 0.05km - 42(12:59/km) 141/147bpm [1831b/km] 6cal 7) 0.8km - 5:40(7:05/km) 145/150bpm [1026b/km] 60cal 8) 0.05km - 32(11:44/km) 144/150bpm [1690b/km] 6cal 9) 0.77km - 5:35(7:14/km) 145/151bpm [1048b/km] 56cal 10) 0.07km - 54(12:55/km) 134/148bpm [1730b/km] 7cal 11) 0.56km - 3:46(6:45/km) 143/150bpm [965b/km] 37cal 12) 0.02km - 19(13:24/km) 147/150bpm [1970b/km] 3cal 13) 0.19km - 1:15(6:44/km) 137/143bpm [924b/km] 11cal Add a comment	0.9mi, 18:56 Walk - General 1) 1km - 13:18(13:18/km) 95/119bpm [1263b/km] 60cal 43/79rpm 2) 0.4km - 5:38(14:05/km) 88/97bpm [1239b/km] 21cal 52/59rpm Add a comment 1.2mi, 56:30 Walk - General 1) 1km - 29:10(29:10/km) 91/117bpm [2654b/km] 123cal 13/62rpm 2) 1km - 27:18(27:18/km) 89/106bpm [2430b/km] 101cal 8/78rpm 3) 0km - 2(12:57/km) 85/85bpm [1100b/km] Add a comment 2.8mi, 29:30 Run - General 1) 1km - 6:30(6:30/km) 118/132bpm [767b/km] 62cal 2) 1km - 6:24(6:24/km) 138/148bpm [883b/km] 72cal 3) 1km - 6:29(6:29/km) 145/155bpm [939b/km] 70cal 4) 0.04km - 15(6:44/km) 150/152bpm [1010b/km] 3cal 5) 1km - 6:46(6:46/km) 146/152bpm [989b/km] 72cal 6) 0.45km - 3:06(6:52/km) 146/149bpm [1003b/km] 33cal Add a comment 0mi, 9:32 Cross - Yoga Add a comment	0.1mi, 12:05 Swim - General 1) 0.04km - 50(20:45/km) 107/114bpm [2220b/km] 8cal 19/rpm 2) 0.08km - 1:41(21:03/km) 112/121bpm [2357b/km] 15cal 20/rpm 3) 0.02km - 1:11(59:21/km) 106/117bpm [6291b/km] 5cal 33/rpm 4) 0.02km - 34(28:22/km) 95/113bpm [2695b/km] 5cal 30/rpm 5) 0.04km - 1:27(36:05/km) 108/122bpm [3897b/km] 9cal 25/rpm 6) 0km - 49(0/km) 112/119bpm [INFb/km] 7) 0km - 1:21(0/km) 108/121bpm [INFb/km] 8) 0km - 50(0/km) 109/121bpm [INFb/km] 9) 0km - 3:24(0/km) 93/99bpm [INFb/km] Add a comment 2.8mi, 31:08 Run - General 1) 1km - 6:48(6:48/km) 129/143bpm [877b/km] 66cal 2) 1km - 6:47(6:47/km) 141/147bpm [957b/km] 71cal 3) 1km - 7:14(7:14/km) 143/152bpm [1033b/km] 71cal 4) 1km - 7:10(7:10/km) 144/150bpm [1031b/km] 69cal 5) 0.46km - 3:09(6:51/km) 144/146bpm [987b/km] 31cal Add a comment 0.5mi, 7:03 Walk - General 1) 0.72km - 7:03(9:48/km) 33cal 67/115rpm Add a comment 0.1mi, 6:44 Swim - General 1) 0.21km - 6:44(31:59/km) 38cal 19/37rpm Add a comment 0.5mi, 8:38 Walk - General 1) 0.76km - 8:38(11:22/km) 36cal 60/64rpm Add a comment 0mi, 18:24 Cross - Yoga Add a comment	-

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