# Lantau Trail forward 13.5 hours playbook

I will support Jo Lodder's Run For Freedom, aka the first "5in5" challenge, by running the Lantau Trail and taking first person videos of the action ([example](https://youtu.be/I2bk9d-Pvhk?t=47)). Please find the [Facebook event](https://fb.me/e/68LSRvLY6?mibextid=N4tvPT) and support the 1st Steps HK and Tails Lantau. Also find the live track here: <https://live.dottrack.asia/runforfreedom23/>

Following is the playbook reverse engineered from Jo's estimation of time at Mui Wo (7.30), Tai O (lunch), and Mui Wo (fishish at 20:30). Note, this is the forward direction, i.e. going to Sunset Peak / Lantau Peak first and back from Pui O/ coastal direction.

The overall time is 13.5 hours with 30min lunch at Tai O. A bit of rest time is also added at places to fill water. There is a good margin to chop off further 30min to meet 20:30 plan in 13 hours, but I will leave 13.5 here as a safe draft.

Since it is the 5th day of the grand challenge, actual data could be off by a good margin. If I have extra hands on the move, I will adjust the [live sheets](https://docs.google.com/spreadsheets/d/1XXfjWxwH9gcvun7RUNxhLFsti--6xVPzQfmGRxM-caE/edit#gid=102006012).

## Lantau Trail forward 13.5 hours

The course is **67KM** with an cumulative elevation gain **3529m** loss **3529m**. Overall plan is to start with a flat equivalent pace of **6:40** and consistently decay by **8%** every double distance.

Summary:

*   [Start Mui Wo 梅窩](https://www.google.com/maps/search/22.2653236,+114.0015627?shorturl=1), @ 0.0K, ETA 07:30:00
*   [Nam Shan 南山](https://www.google.com/maps/search/22.2560442,+113.9887047?shorturl=1), @ 2.1K, ETA 07:53:40
*   [Lantau Camp (Near Sunset Peak)](https://www.google.com/maps/search/22.2579368,+113.9578794?shorturl=1), @ 6.1K, ETA 09:03:28
*   [Pak Kung Au 伯公坳](https://www.google.com/maps/search/22.2482681,+113.9431093?shorturl=1), @ 8.3K, ETA 09:21:12
*   [Lantau Peak 鳳凰山頂](https://www.google.com/maps/search/22.249094,+113.9200057?shorturl=1), @ 11.2K, ETA 10:26:32
*   [Ngong Ping 昂平](https://www.google.com/maps/search/22.2556539,+113.9035115?shorturl=1), @ 15.4K, ETA 11:01:59
*   [Keung Shan 羌山](https://www.google.com/maps/search/22.2318822,+113.8820222?shorturl=1), @ 19.9K, ETA 11:58:30
*   [Fan Shui Au 分水坳](https://www.google.com/maps/search/22.2200779,+113.8648999?shorturl=1), @ 22.7K, ETA 12:30:53
*   [Man Cheung Po 萬丈布](https://www.google.com/maps/search/22.2304456,+113.8677633?shorturl=1), @ 24.6K, ETA 12:48:37
*   [Tai O 大澳](https://www.google.com/maps/search/22.2479769,+113.863682?shorturl=1), @ 27.4K, ETA 13:12:54
*   [Fan Lau Tsuen 分流村](https://www.google.com/maps/search/22.2039513,+113.8492209?shorturl=1), @ 34.0K, ETA 14:47:16
*   [Shek Pik 石壁](https://www.google.com/maps/search/22.2275144,+113.8910513?shorturl=1), @ 41.8K, ETA 16:05:56
*   [Shui Hau Village 水口村](https://www.google.com/maps/search/22.221564,+113.9150945?shorturl=1), @ 48.0K, ETA 17:15:43
*   [Pui O 貝澳](https://www.google.com/maps/search/22.2432774,+113.9762717?shorturl=1), @ 58.1K, ETA 19:06:09
*   [Finish Mui Wo 梅窩](https://www.google.com/maps/search/22.2641202,+114.0017176?shorturl=1), @ 67.0K, ETA 20:55:25

### 0\. Start Mui Wo 梅窩

*   ETA: 07:30:00
*   Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
*   Flat eq. pace: 06:40
*   Google Maps: [Start Mui Wo 梅窩](https://www.google.com/maps/search/22.2653236,+114.0015627?shorturl=1)

**Action**: Fill water 2168.6 mL

### 1\. Nam Shan 南山

*   ETA: 07:53:40
*   Seg stats: 2.1 KM, ascent 145.0m, descent 29.0m
*   Flat eq. pace: 06:40
*   Google Maps: [Nam Shan 南山](https://www.google.com/maps/search/22.2560442,+113.9887047?shorturl=1)

### 2\. Lantau Camp (Near Sunset Peak)

*   ETA: 09:03:28
*   Seg stats: 4.0 KM, ascent 647.0m, descent 14.0m
*   Flat eq. pace: 06:40
*   Google Maps: [Lantau Camp (Near Sunset Peak)](https://www.google.com/maps/search/22.2579368,+113.9578794?shorturl=1)

### 3\. Pak Kung Au 伯公坳

**Notice sharp descent**: 68% over 0.15; 5% over 0.1 

*   ETA: 09:21:12
*   Seg stats: 2.2 KM, ascent 46.0m, descent 465.0m
*   Flat eq. pace: 06:40
*   Google Maps: [Pak Kung Au 伯公坳](https://www.google.com/maps/search/22.2482681,+113.9431093?shorturl=1)

### 5\. Lantau Peak 鳳凰山頂

*   ETA: 10:26:32
*   Seg stats: 2.9 KM, ascent 615.0m, descent 20.0m
*   Flat eq. pace: 06:40
*   Google Maps: [Lantau Peak 鳳凰山頂](https://www.google.com/maps/search/22.249094,+113.9200057?shorturl=1)

### 6\. Ngong Ping 昂平

**Notice sharp descent**: 31% over 0.15; 12% over 0.1 

*   ETA: 11:01:59
*   Seg stats: 4.2 KM, ascent 105.0m, descent 599.0m
*   Flat eq. pace: 06:45
*   Google Maps: [Ngong Ping 昂平](https://www.google.com/maps/search/22.2556539,+113.9035115?shorturl=1)

### 8\. Keung Shan 羌山

**Notice sharp descent**: 14% over 0.15; 14% over 0.1 

*   ETA: 11:58:30
*   Seg stats: 4.5 KM, ascent 286.0m, descent 282.0m
*   Flat eq. pace: 06:59
*   Google Maps: [Keung Shan 羌山](https://www.google.com/maps/search/22.2318822,+113.8820222?shorturl=1)

### 9\. Fan Shui Au 分水坳

**Notice sharp descent**: 11% over 0.15; 19% over 0.1 

*   ETA: 12:30:53
*   Seg stats: 2.8 KM, ascent 170.0m, descent 194.0m
*   Flat eq. pace: 07:11
*   Google Maps: [Fan Shui Au 分水坳](https://www.google.com/maps/search/22.2200779,+113.8648999?shorturl=1)

### 10\. Man Cheung Po 萬丈布

**Notice sharp descent**: 28% over 0.15; 17% over 0.1 

*   ETA: 12:48:37
*   Seg stats: 1.9 KM, ascent 53.0m, descent 185.0m
*   Flat eq. pace: 07:17
*   Google Maps: [Man Cheung Po 萬丈布](https://www.google.com/maps/search/22.2304456,+113.8677633?shorturl=1)

**Action**: Call Hoi Wan Vegetarian Restaurant (海韻素食菜館) Mr Chan（陳文） to order meal. Tel: 2985 5187 (day) / 2985 5314 (night). (Restaurant closed at Thur; open at public holidays) 

### 11\. Tai O 大澳

**Notice sharp descent**: 33% over 0.15; 11% over 0.1 

*   ETA: 13:12:54
*   Seg stats: 2.8 KM, ascent 50.0m, descent 330.0m
*   Flat eq. pace: 07:21
*   Google Maps: [Tai O 大澳](https://www.google.com/maps/search/22.2479769,+113.863682?shorturl=1)

### 13\. Fan Lau Tsuen 分流村

*   ETA: 14:47:16
*   Seg stats: 6.6 KM, ascent 205.0m, descent 205.0m
*   Flat eq. pace: 07:26
*   Google Maps: [Fan Lau Tsuen 分流村](https://www.google.com/maps/search/22.2039513,+113.8492209?shorturl=1)

### 14\. Shek Pik 石壁

*   ETA: 16:05:56
*   Seg stats: 7.8 KM, ascent 254.0m, descent 189.0m
*   Flat eq. pace: 07:36
*   Google Maps: [Shek Pik 石壁](https://www.google.com/maps/search/22.2275144,+113.8910513?shorturl=1)

### 16\. Shui Hau Village 水口村

*   ETA: 17:15:43
*   Seg stats: 6.2 KM, ascent 214.0m, descent 270.0m
*   Flat eq. pace: 07:46
*   Google Maps: [Shui Hau Village 水口村](https://www.google.com/maps/search/22.221564,+113.9150945?shorturl=1)

### 18\. Pui O 貝澳

*   ETA: 19:06:09
*   Seg stats: 10.1 KM, ascent 329.0m, descent 334.0m
*   Flat eq. pace: 07:52
*   Google Maps: [Pui O 貝澳](https://www.google.com/maps/search/22.2432774,+113.9762717?shorturl=1)

### 20\. Finish Mui Wo 梅窩

**Notice sharp descent**: 11% over 0.15; 7% over 0.1 

*   ETA: 20:55:25
*   Seg stats: 8.9 KM, ascent 410.0m, descent 413.0m
*   Flat eq. pace: 08:01
*   Google Maps: [Finish Mui Wo 梅窩](https://www.google.com/maps/search/22.2641202,+114.0017176?shorturl=1)