Tag Archives: warwick john fahy

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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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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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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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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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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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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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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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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Re-boot: Focusing on process in the off-season

Theme: Lots of swim sessions; getting the indoor roller up and running. Upgrading to Powertap Pro and new Garmin 910X. Monday:  60 swim session; 4x300m, 4x200m, 4×100, 4x50m. With 200m cool down. Run 40 mins through the park. Tuesday: Calculated … Continue reading

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Week off

Total week off with eating, relaxing and enjoying the festive spirit. Sunday: 60mins. Swim. 2.8km; 4x300m, 4x200m, 4x100m, 4x50m. Run 50mins to and back from pool.

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Off season: Recovering and restarting

After a complete week off after Ironman Western Australia, it’s time to start thinking about the off-season. Keeping things ticking over with a few jogs, looking at upgrading some equipment, booking race calendar for 2013 and looking at different training … Continue reading

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Ironman Western Australia 2012 Race Report

Official results here. Preparation: One year of fairly consistent training. Five weeks of asthma before race from the cold polluted Shanghai weather. My second ironman’s goal was basically to finish before sunset and with respect. ie run the marathon. I … Continue reading

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One year of training comes down to one day of racing

Moving through fear towards a challenging goal Value of a big goal The Ironman Triathlon is one of sport’s most challenging races. It starts with a 3.8km swim, then a 180km bike ride followed by a 42km marathon. All completed … Continue reading

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Ironman Training: Final 2 weeks of intense training before Ironman Bussleton in Australia

Theme: Day on-day off. Take the rest to recover with massage, feet soaks. Get more longer 2-hr runs in and re-start swimming 3-4km sessions. Monday: Afternoon run, sunny but cold. Steady effort, around RPE=5 – 17km in around 1hours 45mins. … Continue reading

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Ironman Training: 4 weeks until Ironman Western Australia in Bussleton.

Theme: Overcome dips in motivation and coping with the much colder weather. Monday: Afternoon bike ride. Cold but sunny. RPE=3-4. Around 60mins. 30km. Tuesday: Rest day to recover from ashtma attack. Bad pollution days. Wednesday: Run. Easy. 90 mins around … Continue reading

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Ironman Training: 6 weeks until Ironman Western Australia in Bussleton.

Theme: Increased run frequency and longer bike sessions. Monday: Afternoon run around 12km, 70mins. Cool and overcast. RPE=3-5. Conciously slowed down to keep HR in check as a long week of running and biking ahead. Tuesday: Planned an early ride … Continue reading

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Ironman Training: 8 weeks until Ironman Western Australia in Bussleton.

Theme: Longer runs plus second core block of training. Monday: Rest. Tuesday: Rest. Wednesday:  Bike. 40km, Very windy. Around 90mins RPE=4-5. Thursday: Bike 70 mins. Around 30-35km. Friday: Core Block Day 1: Long swim. Run 30 mins to swim. 4km … Continue reading

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Fall Anting Sprint Triathlon in Shanghai

Morning of race: Race was a 1330 start so not too early start. Bus was a 0900 so had a couple of eggs for breakfast, prepared a protein shake for later and had some electrolyte as I felt dehydrated on … Continue reading

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Ironman Training: 9 weeks until Ironman Western Australia in Bussleton.

Theme: Run more frequently. Race a sprint triathlon on Saturday and enjoy the Kona World Champs! Focused on keeping carbs down and eating more fuit diet this week. Monday: Run around 80mins. Struggled to keep HR down in fat burn … Continue reading

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Are you interested or commited?

I read a recent quote on Zig Ziglar’s newsletter: The late Mary Crowley frequently commented that one person with a conviction would do more than a hundred who only had an interest. Commitment is the key to staying the course … Continue reading

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How To Stay Motivated: Make it easy to succeed

Athletic model from Crestock Stock Photos My one simple strategy for success is to make it easy to feel successful every single day. The way you do this is when starting out on a big goal make the steps small … Continue reading

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From Ironman to Yoga

Last winter I spent preparing for an Ironman race which was successfully completed in April. It was an immense undertaking requiring dedicated and consistent workouts over six months. And even running through the snow in London and going for a … Continue reading

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Top 10 Time Tamers: Simple strategies that put you in control.

The pursuit of excellence is gratifying and healthy; the pursuit of perfection is frustrating, neurotic, and a terrible waste of time. – Anonymous How can you become more productive? Here are the most popular and powerful time tips, all in one … Continue reading

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