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
2nd May	General	3mi	31:42
2nd May	Yoga	0mi	18:16
2nd May	General	0.5mi	11:10
1st May	General	1.1mi	11:51
1st May	General	1.9mi	11:29

12 Month Benchmarks	Run	Bike
Mile	5:30	1:46
5k	18:30	7:07
5mi	33:24	12:03
10k	41:06	15:23
10mi	1:30:14	25:24
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	1	0	0	0	0	0	0	0	11
2025	8.6	4.9	4.3	6.9	0	0	0	0	0	0	0	0	24.7
2025	116	76	70	108	9	0	0	0	0	0	0	0	379
2025	0	0	1	0	0	0	0	0	0	0	0	0	1
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

Sun 6th Apr Apr 6	Mon 7th Apr Apr 7	Tue 8th Apr Apr 8	Wed 9th Apr Apr 9	Thu 10th Apr Apr 10	Fri 11th Apr Apr 11	Sat 12th Apr Apr 12
1.7mi, 21:08 Run - General 44.8mi, 2:41:35 Bike - General	5.3mi, 54:15 Run - General 0mi, 10:54 Cross - Yoga	0.4mi, 4:05 Run - General 0mi, 42:39 Cross - Strength 1.2mi, 13:40 Run - General 1.3mi, 49:46 Walk - General 3.8mi, 38:00 Run - General 0mi, 13:47 Cross - Yoga	1mi, 12:28 Run - General 3.8mi, 33:27 Run - General 0mi, 9:12 Cross - Strength 0mi, 11:10 Cross - Yoga	2.3mi, 1:02:57 Walk - General 2.5mi, 24:56 Run - General 0mi, 30:02 Cross - Yoga	4mi, 54:29 Run - General 0mi, 11:04 Cross - Yoga	0.5mi, 5:27 Run - General 0.9mi, 9:11 Run - General 3.2mi, 21:09 Run - General 0.6mi, 5:23 Run - General 1.3mi, 36:46 Swim - Pool
Sun 13th Apr Apr 13	Mon 14th Apr Apr 14	Tue 15th Apr Apr 15	Wed 16th Apr Apr 16	Thu 17th Apr Apr 17	Fri 18th Apr Apr 18	Sat 19th Apr Apr 19
1.1mi, 20:39 Run - General 2mi, 20:00 Run - General 1.9mi, 20:01 Run - General 0mi, 8:37 Cross - Yoga	6.2mi, 1:03:27 Run - General 0mi, 11:37 Cross - Yoga	-	3.1mi, 30:40 Run - General 0mi, 12:29 Cross - Yoga	0.8mi, 9:53 Run - General 0.4mi, 11:09 Walk - General 0.4mi, 4:18 Run - General 0mi, 13:47 Cross - Strength 0.8mi, 24:13 Swim - Pool 1.3mi, 13:06 Run - General 3.8mi, 36:50 Run - General 0mi, 10:20 Cross - Yoga	2.8mi, 26:02 Run - General 0mi, 5:23 Cross - Strength 0mi, 5:11 Cross - Yoga	2.8mi, 28:09 Run - General 0mi, 12:04 Cross - Yoga
Sun 20th Apr Apr 20	Mon 21st Apr Apr 21	Tue 22nd Apr Apr 22	Wed 23rd Apr Apr 23	Thu 24th Apr Apr 24	Fri 25th Apr Apr 25	Sat 26th Apr Apr 26
0mi, 9:08 Cross - Strength 0.6mi, 6:35 Run - General 0.3mi, 10:38 Swim - Open Water 0.6mi, 6:01 Run - General	5.3mi, 44:05 Run - General 0.5mi, 5:16 Run - General 0.3mi, 15:05 Swim - Open Water 0.5mi, 6:33 Run - General 0mi, 16:30 Cross - Yoga	0mi, 5:30 Cross - Strength 2.8mi, 29:21 Run - General	7mi, 1:04:56 Run - General 0mi, 14:45 Cross - Yoga	0.6mi, 7:08 Run - General 0.3mi, 10:23 Swim - Open Water 0.6mi, 8:32 Run - General 0mi, 13:00 Cross - Yoga	0.4mi, 4:15 Run - General 0mi, 35:15 Cross - Strength 1.4mi, 41:56 Swim - Pool	0.9mi, 31:26 Swim - Open Water 1.7mi, 15:40 Run - General 3.2mi, 20:34 Run - General 0.7mi, 6:53 Run - General
Sun 27th Apr Apr 27	Mon 28th Apr Apr 28	Tue 29th Apr Apr 29	Wed 30th Apr Apr 30	Thu 1st May May 1	Fri 2nd May May 2	Sat 3rd May May 3
1.8mi, 17:02 Run - General	0mi, 8:35 Cross - Strength 3.9mi, 38:01 Run - General 0mi, 10:11 Cross - Yoga	6.2mi, 1:03:07 Run - General 0mi, 13:44 Cross - Yoga	0.6mi, 7:11 Run - General 0.8mi, 8:34 Run - General 0.4mi, 4:18 Run - General 0mi, 26:50 Cross - Strength 0.7mi, 20:48 Swim - Pool 1.2mi, 13:18 Run - General 1.4mi, 13:40 Run - General 0mi, 4:01 Cross - Yoga	1.1mi, 11:51 Run - General 1.9mi, 11:29 Run - General 0.3mi, 3:01 Run - General 0mi, 8:20 Cross - Yoga 0.9mi, 8:46 Run - General 0.9mi, 8:12 Run - General 0.6mi, 18:57 Walk - General	3mi, 31:42 Run - General 0mi, 18:16 Cross - Yoga 0.5mi, 11:10 Run - General	-

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