johnseaward

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

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
18th Jun	General	1.7mi	41:57
18th Jun	General	2.9mi	25:29
18th Jun	General	4.5mi	42:37
18th Jun	General	0.8mi	22:27
17th Jun	Open Water	1.1mi	36:56

12 Month Benchmarks	Run	Bike
Mile	5:43	1:46
5k	18:50	7:17
5mi	33:24	12:45
10k	42:38	16:04
10mi	1:17:42	26:09
Half	2:03:09	34:24

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Best Times
Best WAVA

Dist	Races	2016	PB	WB
5km	4	18:45 68.44	18:45 6:02/mi	68.44
10km	2	41:41 63.36	41:41 6:42/mi	63.36
20km	1	1:29:20 60.82	1:29:20 7:11/mi	60.82
13.1mi	3	1:34:15 60.98	1:34:15 7:12/mi	60.98

2017		Result	WAVA	Distance
19 Feb	Brecon to Cardiff Ultra			70km
2016		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite PB	18:45	68.44	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	60.98	13.1mi
29 Oct	Bryn Bach parkrun	19:50	64.70	5km
2 Oct	Cardiff Half Marathon	1:35:07	60.42	13.1mi
19 Mar	20/20 Fission 20k PB	1:29:20	60.82	20km
12 Mar	Penallta parkrun	21:44	58.98	5km
6 Mar	Merthyr Half Marathon	1:36:32	59.54	13.1mi
5 Mar	Penallta parkrun	22:48	56.22	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	1	4	4	6	3	0	0	0	0	0	0	20
2025	8.6	4.9	4.3	6.9	7.7	3.2	0	0	0	0	0	0	35.6
2025	116	76	70	108	108	65	0	0	0	0	0	0	544
2025	0	0	1	0	1	4	0	0	0	0	0	0	6
2025	0	0	32	45	0	0	0	0	0	0	0	0	77
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 23rd May May 23	Sat 24th May May 24	Sun 25th May May 25	Mon 26th May May 26	Tue 27th May May 27	Wed 28th May May 28	Thu 29th May May 29
0.8mi, 7:51 Run - General 3.7mi, 35:12 Run - General	0.6mi, 11:54 Walk - General 0.6mi, 13:45 Run - General	2.1mi, 21:49 Run - General 0.6mi, 18:33 Swim - Open Water 0.4mi, 4:27 Run - General	5.3mi, 47:42 Run - General	4.7mi, 38:15 Run - General 0.8mi, 8:21 Cross - GPS Error 0.8mi, 14:15 Run - General 0mi, 6:29 Cross - Strength 0mi, 10:32 Cross - Yoga	1.3mi, 42:53 Swim - Open Water	1.7mi, 16:22 Run - General 0mi, 5:09 Cross - Yoga
Fri 30th May May 30	Sat 31st May May 31	Sun 1st Jun Jun 1	Mon 2nd Jun Jun 2	Tue 3rd Jun Jun 3	Wed 4th Jun Jun 4	Thu 5th Jun Jun 5
1.9mi, 18:37 Run - General	3.1mi, 29:40 Run - General	0.4mi, 3:51 Run - General 3mi, 20:22 Run - General 0mi, 1:22 Cross - General 0.4mi, 12:49 Swim - Open Water 0.1mi, 2:06 Swim - Open Water 0.6mi, 6:08 Run - General	0.3mi, 2:49 Run - General 0.8mi, 20:49 Walk - General 0.4mi, 4:00 Run - General 0mi, 42:01 Cross - Strength 1.2mi, 21:01 Cross - GPS Error	0.2mi, 2:12 Run - General 0.1mi, 1:13 Run - General 3.1mi, 29:48 Run - General	1.6mi, 16:16 Run - General 3.1mi, 28:46 Run - General 0mi, 6:57 Cross - Yoga	4.5mi, 41:17 Run - General 0mi, 11:01 Cross - Yoga
Fri 6th Jun Jun 6	Sat 7th Jun Jun 7	Sun 8th Jun Jun 8	Mon 9th Jun Jun 9	Tue 10th Jun Jun 10	Wed 11th Jun Jun 11	Thu 12th Jun Jun 12
2.5mi, 24:35 Run - General 0mi, 7:01 Cross - Yoga	12.8mi, 1:42:55 Run - General 0.9mi, 8:33 Run - General 0.6mi, 14:53 Walk - General 0mi, 26:56 Cross - Yoga	0.5mi, 5:24 Run - General 0.3mi, 6:28 Run - General	1.2mi, 11:44 Run - General 0.8mi, 8:09 Run - General	2.5mi, 46:49 Cross - GPS Error 1.4mi, 13:29 Run - General 0mi, 10:06 Cross - Yoga	1.4mi, 13:34 Run - General 0mi, 10:00 Cross - Yoga	5mi, 49:00 Run - General 0mi, 11:22 Cross - Yoga
Fri 13th Jun Jun 13	Sat 14th Jun Jun 14	Sun 15th Jun Jun 15	Mon 16th Jun Jun 16	Tue 17th Jun Jun 17	Wed 18th Jun Jun 18	Thu 19th Jun Jun 19
0mi, 42:51 Cross - Strength 0mi, 10:21 Cross - Yoga	0.6mi, 20:49 Swim - Open Water 0.8mi, 7:55 Run - General 3.1mi, 25:29 Run - General 0.5mi, 4:46 Run - General	1mi, 10:54 Run - General 1mi, 35:05 Swim - Open Water 0mi, 4:01 Cross - Yoga	0.9mi, 8:49 Run - General 0.6mi, 6:36 Run - General 3.1mi, 30:14 Run - General 0mi, 5:20 Cross - Yoga 0.5mi, 9:42 Walk - General	1.1mi, 36:56 Swim - Open Water 2mi, 20:02 Run - General 0mi, 12:01 Cross - Yoga	1.7mi, 41:57 Run - General 2.9mi, 25:29 Run - General 4.5mi, 42:37 Run - General 0.8mi, 22:27 Walk - General	-

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