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). Please find the Facebook event 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.
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, @ 0.0K, ETA 07:30:00
- Nam Shan 南山, @ 2.1K, ETA 07:53:40
- Lantau Camp (Near Sunset Peak), @ 6.1K, ETA 09:03:28
- Pak Kung Au 伯公坳, @ 8.3K, ETA 09:21:12
- Lantau Peak 鳳凰山頂, @ 11.2K, ETA 10:26:32
- Ngong Ping 昂平, @ 15.4K, ETA 11:01:59
- Keung Shan 羌山, @ 19.9K, ETA 11:58:30
- Fan Shui Au 分水坳, @ 22.7K, ETA 12:30:53
- Man Cheung Po 萬丈布, @ 24.6K, ETA 12:48:37
- Tai O 大澳, @ 27.4K, ETA 13:12:54
- Fan Lau Tsuen 分流村, @ 34.0K, ETA 14:47:16
- Shek Pik 石壁, @ 41.8K, ETA 16:05:56
- Shui Hau Village 水口村, @ 48.0K, ETA 17:15:43
- Pui O 貝澳, @ 58.1K, ETA 19:06:09
- Finish Mui Wo 梅窩, @ 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
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
2. Lantau Camp (Near Sunset Peak)
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
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
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
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
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
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
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
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
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
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
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
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
