Author Archives: Warwick

About Warwick

Warwick John Fahy is a professional facilitator and trusted advisor to executives who wish to improve their communication and executive presence. He has authored several books including Influence: The Jack Ma Way.

One percent improvement a day leads to 37 times better over 1 year!

Have you ever read something written by a behaviour change expert that is really good at first glance but after a moment’s thought you say: “Hang on that sounds like BS!”. I had that reaction today when I read a James … Continue reading

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Are you addicted to food?

I have been on a 200 day quest this year called ‘No sugar, no wheat’. This is my attempt to cut out all refined sugars and refined white wheat flour from my diet for 200 days. This includes many of … Continue reading

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Change your perspective. Change the problem

A good way to look at something differently is to change your perspective. Here is a cool 1977 video called “Powers of Ten” which is both mind expanding and mind blowing. It will take you to the edge of the … Continue reading

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A format for better critical thinking: Trivium

In a confusing world of alternative facts and shout-down-rhetoric, we all need a method to better think through an issue. I came across the Trivium a few years back and rediscovered this page with resources. Worth a look for tools … Continue reading

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No sugar, no wheat

200 day challenge nears the 75 day mark. What has happened so far: I lost weight. I’m about 2 kgs lighter than I’ve ever been. (around 68kg) I am leaner. The wheat belly has flattened out. I feel lighter. I’ve … Continue reading

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12km race in BinJiang Forest Park

Multisports day with a 12km run in BinJiang Forest Park. Lovely day and a nice environment. Did around 60mins at a reasonable pace. Then 1.3km swim in JinShan open water with a 5km run after.

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Race report from Challenge Philippines 70.3 on 21 Feb 2015

Preparation. I’d been working on getting back into training since Nov 2014. Mostly with the indoor trainer, occasionally runs in the gym and even fewer swims. My overall level of fitness was good but I had not completed a long … Continue reading

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Race Week: Challenge Philippines 70.3

Here is the race web site.  Leaving the cold and smoggy Shanghai winter into blazingly hot, blue skies and white clouds of Subic Bay in the Philippines is a major transition for the body to make. Luckily I have a … Continue reading

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One year break from racing is over: 2015 Races on the calendar!!

After taking a break from all triathlon racing in 2014, I learned a few things: 1. I need the target of races to maintain discipline. 2. Without discipline, my diet and nutrition lapses greatly. 3. I have no motivation to … Continue reading

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Winter break

Taking a break from training. No races planned for 2014. Keep up with some health maintenance ; swim and jog.

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One weeks until Laguna Phuket Triathlon

Focus:  Ear infection. Not a great time of year. High air pollution. Cold weather coming. Fighting allergies. Stopped training to recover from ear infection. Thursday: Afternoon swim 30mins 1500m. Easy paced. Sat: Morning swim 30mins 1500m. Easy paced. Sun: Morning swim … Continue reading

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Three weeks until Laguna Phuket Triathlon

Focus:  Took last week off to fight allergic reactions to high pollution and busy with getting my visa! Really tough few weeks health wise. Cold like symptoms without the cold. Sudden rise in AQI 3 weeks ago seemed to be … Continue reading

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Race Week: Anting Sprint Triathlon

Focus:  Race week build up. Get over cold. Monday: Rest Tuesday: Too much pollution early morning. Still down with a small cold. Wed: Evening small group ride. Flatted after about 20km. Thursday: Rest Friday: Swim 30mins plus a run through … Continue reading

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2 weeks until Anting Sprint Triathlon

Focus:  Sustained sessions. More bike/running. Monday: Afternoon bike ride around 25km. Run to / back from gym. Swim 1km. Tuesday: Early morning group ride with FHL around Century Park. 25km. Wed: Evening small group ride. 40km. Steady focused on HR … Continue reading

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3 weeks until Anting Sprint Triathlon

Focus:  Combos. More bike/running. Monday: Typhoon weather knocks out bike riding. Morning swim around 1500m with 5x100m to finish : 1min 38-1min 41 range for each 100m. Tuesday: No training. Rained all day. Wed: End of rain. Late morning bike. … Continue reading

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4 weeks until Anting Sprint Triathlon

Focus: Manage diet and get back into combining sports. Focus on speed  for Sprint race. Monday: No training Tuesday: No training Wed: Swim easy around 30mins. Evening bike around 30km. 60mins Thursday: Morning bike ride, perfect conditions. Rode to power. … Continue reading

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Swim meet to end a busy work week

Focus: Run and swim more. Monday: Morning swim around 1500m: 500m breaststroke, 500m freestyle, 500m mix 25m sprints freestyle, 25m active recover breaststroke. On 100% empty stomach aside from a little water. Felt a little drained. Tuesday: Morning swim easy … Continue reading

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Getting ready for a swim meet

Focus: Run and swim more. Monday: 5km row session around 30mins. Easy HR average 117bpm. Tuesday: Swim in morning around 30mins. 1200m Wed: Swim in morning around 30mins. 1300m. Short evening bike ride around 40mins. Full moon. No group showed … Continue reading

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Settling back into a Shanghai routine

Focus: Keep things ticking over. Focus on better nutrition, 1000-1800 feeding window. Monday:Easy run in the gym with stretching around 30mins. Tuesday-Wed: In workshops all day on feet, pretty tired in evening. Managed a short walk on Tue. Rain on … Continue reading

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Recovery week

Focus: Recover from race and start doing some more swim sessions. Monday: Short bike ride with Mike and group, around 40km. Swim in afternoon. Tuesday: Short bike and run off the bike with Mike  in Singapore. Wed: Short morning bike … Continue reading

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Race week for Bintan 70.3

Focus: Rest and hydrate. Do a couple of short sessions. Have an enjoyable race day. Monday: Travel to HK. Easy swim in the evening in outdoor hotel pool. Nice at sunset Tuesday: Workshops and travel. No training. Back very late. … Continue reading

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Final 2 weeks before Bintan 70.3

Focus: Build up for 70.3 race. More bike, keep running and swimming ticking over. Monday: Rest day Tuesday: Afternoon run to gym, then 30mins at 10kmh on treadmill with a very quick swim and jog back. Wed: Evening bike. Fast … Continue reading

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3 weeks until 70.3 in Bintan, Indonesia

Focus: Transition back to China and keep up training and get a couple of long rides in. Monday:  Easy swim around 15mins. Easy row 2000m in around 12 mins. Easy bike around 15mins. Post race recovery. Tuesday: Visit to Hotel … Continue reading

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Infographic comparing food and supplements

Supplements vs Food [Infographic] by the team at Supplement Centre

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Race Week: People’s Triathlon in Shopshire UK

Focus: Race week. More swimming and cycling. Monday:  Run to pool and back. Around 25mins. Swim around 2km mix breaststroke, hand paddles and freestyle. 45mins. Tuesday: Run to pool and back. Around 25mins. Bike 30mins. Rowing 2000m 9mins 42sec. Swim … Continue reading

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Build week: Focus on run, more bike and some strength conditioning

Focus: Race week. More swimming and cycling. Monday:  Run to pool and back. Around 25mins. Swim 1500m breaststroke warm up and freestyle.Bike 30mins high cadence. Evening run with Ealing Eagles, steady run around 12km. 90mins including warm up and down. … Continue reading

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Recover and build week

Focus: Recover from race and maintain good diet plan. Monday:  Easy swim and sauna. 15 mins swim and 30mins steam/sauna. Tuesday: Recovery. Run to pool and back. Around 25mins. Bike 15mins high cadence. Row 15mins easy. Swim 500m breaststroke. Steam … Continue reading

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Race Week: Maldon Tri Olypmic distance

Focus: Working some rest into training. Continue with running technique and rowing. Start intermittent fasting (8 hour eating window starting 1000-1800) Monday:  Run to pool and back. Around 25mins. 1500m swim, 30mins. Rowing 2000m around 10mins. Some stretching. 20mins Tuesday: … Continue reading

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2 weeks before Maldon Olympic Triathlon in Essex

Focus: Working some rest into training. Continue with running technique and rowing. Monday:  Run to pool and back. Around 25mins. 1500m swim, 30mins. Some stretching. 20mins Tuesday: Run to pool and back. Around 25mins. . Rowing machine 30mins , 5000m. … Continue reading

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Back to the UK : Running technique

Focus: Going to The running school to improve technique and speed. Gym sessions for swim, row and resistance training. Monday:  Run to pool and back. Around 25mins. 1500m swim. Rowing machine 2000m, some stretching. Cycle to The Running School around … Continue reading

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Back to combo sessions

Focus: Increase frequency and combination sessions as head to UK Monday:  Early morning swim. 1000m 20mins. Tuesday: Swim 1500. 30mins. Weights 50mins. High reps. Wed: Run  in park around 45 mins. Cooler than usual. Easy run around 6.5km. Average HR=135bpm. … Continue reading

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Maintaining through busy work week

Focus: Get a few sessions in when possible Tuesday:  Weights low reps heavier weights 2×10 around 30 mins.  Friday: Weights medium reps, 2×25 around 40 mins. Run around 15mins. Saturday: Sheshan hill running. Around 60mins, 8.5kmh with group. Hot and humid. … Continue reading

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Bringing some intensity to running sessions

Focus: String some combination sessions together Mon: Run 45 mins alteratively from 10kmh to 12kmh every 15 mins. Fixed weights around 30mins. Tuesday:  Run 20mins @ 10kmh. Weights around 15-20mins.  Thursday: Weights low intensity around 30mins Sunday: Weights 60mins. High … Continue reading

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Recovery week

Focus: Get back into some easy sessions. Wed: 40mins jog around the park. Air quality better. Around 6km. Nice workout. Humid day so got a nice sweat up. Thursday: 30min swim. 1500m. Stready  Sunday: Swim. 1500m. 27mins. Weights 30mins. Run … Continue reading

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Race Week: Shanghai Anting Sprint Triathlon

Focus: Busy work week with 4 days of workshops and half day  coaching. Will see what I can fit in in the evenings. Wednesday: Bike on rollers. 45mins. HR=125bpm. 113W average. 64rpm. The Powertap was blinking on and off so … Continue reading

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13 days to Shanghai Anting Sprint Triathlon

Focus: Recover from the race and get some speed work in. Monday:  Morning swim. 1500m 30mins Tuesday: Morning swim. 1500m 30mins Wednesday: Swim 1500m around course 30mins. Tried some weights but had a couple of twinges in both shoulders. Run … Continue reading

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Race Week: Bintan Triathlon

Focus: Get ready for the race. Monday:  Morning swim. 6×200 at a fairly leisurely pace. Felt heavy after heavy training days. 25 mins. Afternoon bike on rollers fun again. 125bpm. 81rpm. 157W. 40mins. Around 15km. Seems really hard work on … Continue reading

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1 week until first OD race of the season: Bintan, Indonesia

Focus: Keep high intensity of sessions until Wed/Thursday, then ease back and get ready for pre-race hydration loading and tapering down. Monday:  Morning swim. 6×200 at a fairly leisurely pace. Felt heavy after heavy training days. 25 mins. Afternoon bike … Continue reading

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2 weeks until first OD race of the season: Bintan, Indonesia

Focus: Putting some consistent sessions together. Get back on bike. Monday: 30 min run around 9.0kmh. 130bpm. 245cal. Hot day sweating. 30 mins Strength session. 15 mins easy swim to cool down. Tuesday: Day off. But as was moving out … Continue reading

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3 weeks until first OD race of the season: Bintan, Indonesia

Focus: Very hectic work schedule. Tried to fit in a few run and light weight sessions. Monday: Run 35 minutes easy pace. Some light weights. Tuesday: Easy run 30 mins. Sunday: 2km swim. 40mins Total: 3sessions (2 hours)  

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4 weeks until first OD race of the season: Bintan, Indonesia

Focus: Very hectic work and travel schedule. Tried to fit in a few run and light weight sessions Monday: Run 35 minutes easy pace. Strength session – body weight and high reps. 45 mins. Thursday: Easy run 30 mins. Friday: … Continue reading

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5 weeks until first OD race of the season: Bintan, Indonesia

Focus: Keep training ticking over through busy work week / month ahead. Weight check = 70kg. Monday: Run 45 mins. HR=123bpm. Swim 1500m around 09:40m / 500m. Wednesday: Easy jog. 30min. Under 130bpm. Just to get a session in. Busy … Continue reading

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6 weeks until first OD race of the season: Bintan, Indonesia

Focus: Consistent sessions. Interval training. Getting leaner, faster, stronger. More swimming. Monday: Calves a little sore after weekend’s sessions. CSS test day. 400m time trial. 200m time trial. 400m time trial 6m 29sec/ 200m 3min 3 sec. CSS = 1:43 … Continue reading

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7 weeks until first OD race of the season: Bintan, Indonesia

Focus: Consistent sessions. Interval training. Getting leaner, faster, stronger. Monday: Run 40 mins with 30mins (6 x 5mins with 4 mins @8.0kmh and 1 min 13.0kmh). Strength session with free weights around 20 mins. Indoor bike on rollers. 30mins HR=131 … Continue reading

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Getting ready for the new season – 8 weeks until first OD race

Focus: Consistent sessions. Start some high intensity bike rides. Monday: Run 40 mins with 30mins (6 x 5mins with 4 mins @8.0kmh and 1 min 13.0kmh). Strength session around 45mins. First one in a month, had some tough moments but … Continue reading

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Heading to New Zealand for a couple of weeks

Focus: Busy client work week. Heading to New Zealand. Swim and Run race. Kept up with exercise; swimming pools, couple of long runs, ocean and lake swim. Some hiking. Of course diet went a little on the junk food side … Continue reading

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Base Training: Start to string more sessions together

Focus: Base training continues. Keep things ticking over during gym week off. Add some high intensity interval training (HIIT). Monday: Double session. 60mins strength session going through free weights and machines. 45 mins swim. 20x100m with CSS+4 (1:39-1:144)/100m. Cold and … Continue reading

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Chinese New Year of the Snake week

Focus: Base training continues. Keep things ticking over during gym week off. Add some high intensity interval training (HIIT). Monday: Day off. Tuesday: Run in park (AQI=80 moderate). 10.69km, 504 cal, 154bpm. HR too high for this pace. Perhaps the … Continue reading

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Base training continues as Chinese New Year approaches

Focus: Base training continues. Monday: Day off. Tuesday: Strength session. Much the same as last week. 3 sets of x10x8 and x5 with low weights. About 60mins. Wednesday: 70min run through the park (AQI=151, lightly polluted). Very slow pace again … Continue reading

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Base training

Focus: Base training continues. Monday: Rest day. Tuesday: Run through the park, sunny day. 30 min 4.29km, 203cal, 127bpm. HR seemed to get under control quicker today. Pace still very very slow. Strength training 60mins. Did a 10 min fit … Continue reading

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