I've downloaded a standalone version of JIRA and installed, I've launched the application through IE and Chrome but when I enter my username and password it says they are incorrect (but they are not). How do I check what the username is as the send username to email address does not work.
It's the same principles - you've somehow got the password wrong, and you'll need to reset it using the doc Boris has pointed to.
There's a small chance that you could have configured it in a way that it can't read its own passwords correctly (I've done that a couple of times, messing around with custom authenticators), but I don't think you can actually configure it that badly without messing around in the core settings - opening up properties files and changing them.
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