[NABS-L] Transcribing recorded material into text

[Vejas Vasiliauskas]

Hi all,
It's the second day of my internship today, which has overall been great. I'm having a slight accessibility problem that I'd like to ask about on here, before I bring it to my internship supervisor's attention.
I have to transcribe a meeting from yesterday into text this week. I have mild hearing loss, so while the task is definitely very doable, I'm still prone to missing words.
The recording is in m4a format. I often need to go back and hear missed words. However, as the recording is 2 hours and 3 minutes long, adjusting the value will make it go up or down by 10 percent. This means it is very difficult to go back and try to hear a word.
Does anyone know how I can easily get a file like this to rewind and fast-forward by fewer percentage points? I was mainly using my Iphone, but the computer does this too.
Thanks,
Vejas