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Playbook of Salomon Lantau 70

Playbook of Salomon Lantau 70

A 12-hour plan for LT70

HU, Pili's photo
HU, Pili
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6 min read

Race website: https://www.thetrailhub.com/lantau-70

A classical race on Lantau Island. It is very similar to Lantau Trail, with slight modification from Tai O to Shek Pik catch water. The modification extended the route to 70 KM.

It will be misty and humid on the coming Saturday, likely with a few thunderstorms. We are not sure if the race would be cancelled. Given Friday's weather report, the trail is going to be slippery for sure. I have done one Lantau Trail in 10 hours 40min with ease. Considering the potential weather condition, I'm going to take it easy this time. The target is 12 hours, so I can catch the 8:30pm Mui Wo to Discovery Bay ferry.

Plan

The course is 70KM with an cumulative elevation gain 3219m loss 3221m. Overall plan is to start with a flat equivalent pace of 6:00 and consistently decay by 8% every double distance.

Summary:

0. Start

  • ETA: 08:30:00
  • Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
  • Flat eq. pace: 06:00
  • Google Maps: Start

Action: Fill water 1855.7 mL

1. Nam Shan

  • ETA: 08:50:20
  • Seg stats: 2.3 KM, ascent 109.0m, descent 12.0m
  • Flat eq. pace: 06:00
  • Google Maps: Nam Shan

2. Sunset Peak (L014)

  • ETA: 09:57:36
  • Seg stats: 4.4 KM, ascent 681.0m, descent 7.0m
  • Flat eq. pace: 06:00
  • Google Maps: Sunset Peak (L014)

3. Pak Kung Au

Notice sharp descent: 72% over 0.15; 0% over 0.1

  • ETA: 10:08:24
  • Seg stats: 1.8 KM, ascent 0.0m, descent 376.0m
  • Flat eq. pace: 06:00
  • Google Maps: Pak Kung Au

4. Lantau Peak

  • ETA: 10:59:09
  • Seg stats: 3.0 KM, ascent 546.0m, descent 70.0m
  • Flat eq. pace: 06:00
  • Google Maps: Lantau Peak

5. CP1

Notice sharp descent: 73% over 0.15; 7% over 0.1

  • ETA: 11:09:13
  • Seg stats: 1.5 KM, ascent 15.0m, descent 432.0m
  • Flat eq. pace: 06:05
  • Google Maps: CP1

6. (Departure) CP1

  • ETA: 11:14:13
  • Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
  • Flat eq. pace: 06:10
  • Google Maps: (Departure) CP1

Action: Fill water 1363.6 mL

7. Ngong Ping market

  • ETA: 11:35:17
  • Seg stats: 2.5 KM, ascent 91.0m, descent 117.0m
  • Flat eq. pace: 06:10
  • Google Maps: Ngong Ping market

8. Keung Shan

Notice sharp descent: 11% over 0.15; 16% over 0.1

  • ETA: 12:19:44
  • Seg stats: 4.6 KM, ascent 245.0m, descent 245.0m
  • Flat eq. pace: 06:18
  • Google Maps: Keung Shan

9. Fan Shui Au (L045) 1st pass

Notice sharp descent: 15% over 0.15; 11% over 0.1

10. Man Cheung Po Campsite

Notice sharp descent: 18% over 0.15; 12% over 0.1

  • ETA: 13:01:21
  • Seg stats: 1.8 KM, ascent 34.0m, descent 161.0m
  • Flat eq. pace: 06:34
  • Google Maps: Man Cheung Po Campsite

11. CP2 (Tai O)

Notice sharp descent: 14% over 0.15; 18% over 0.1

  • ETA: 13:18:47
  • Seg stats: 2.3 KM, ascent 33.0m, descent 173.0m
  • Flat eq. pace: 06:37
  • Google Maps: CP2 (Tai O)

12. (Departure) CP2 (Tai O)

  • ETA: 13:38:47
  • Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
  • Flat eq. pace: 06:41
  • Google Maps: (Departure) CP2 (Tai O)

Action: Fill water 1414.0 mL

13. Tai O View Compass

Notice sharp descent: 16% over 0.15; 0% over 0.1

  • ETA: 14:13:17
  • Seg stats: 3.2 KM, ascent 196.0m, descent 158.0m
  • Flat eq. pace: 06:41
  • Google Maps: Tai O View Compass

14. Man Cheung Po Stream

  • ETA: 14:38:03
  • Seg stats: 2.3 KM, ascent 136.0m, descent 73.0m
  • Flat eq. pace: 06:45
  • Google Maps: Man Cheung Po Stream

15. Fan Shui Au 2nd pass

  • ETA: 15:01:14
  • Seg stats: 1.8 KM, ascent 160.0m, descent 19.0m
  • Flat eq. pace: 06:48
  • Google Maps: Fan Shui Au 2nd pass

16. Kau Ling Chung Stream (L074)

Notice sharp descent: 28% over 0.15; 13% over 0.1

17. CP3

  • ETA: 15:56:08
  • Seg stats: 2.7 KM, ascent 17.0m, descent 38.0m
  • Flat eq. pace: 06:55
  • Google Maps: CP3

18. (Departure) CP3

  • ETA: 16:01:08
  • Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
  • Flat eq. pace: 06:58
  • Google Maps: (Departure) CP3

Action: Fill water 767.2 mL

19. Shek Pik

  • ETA: 16:26:03
  • Seg stats: 3.1 KM, ascent 47.0m, descent 68.0m
  • Flat eq. pace: 06:58
  • Google Maps: Shek Pik

20. CP4 (Shui Hau Village)

  • ETA: 17:17:59
  • Seg stats: 5.9 KM, ascent 149.0m, descent 206.0m
  • Flat eq. pace: 07:01
  • Google Maps: CP4 (Shui Hau Village)

21. (Departure) CP4 (Shui Hau Village)

Action: Fill water 892.5 mL

22. CP5 (Pui O)

  • ETA: 18:53:41
  • Seg stats: 11.0 KM, ascent 175.0m, descent 182.0m
  • Flat eq. pace: 07:06
  • Google Maps: CP5 (Pui O)

23. (Departure) CP5 (Pui O)

  • ETA: 18:58:41
  • Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
  • Flat eq. pace: 07:15
  • Google Maps: (Departure) CP5 (Pui O)

Action: Fill water 860.3 mL

24. Tai Ngau Wu Teng

  • ETA: 19:38:17
  • Seg stats: 3.1 KM, ascent 236.0m, descent 17.0m
  • Flat eq. pace: 07:15
  • Google Maps: Tai Ngau Wu Teng

25. Finish

Notice sharp descent: 12% over 0.15; 10% over 0.1

  • ETA: 20:28:03
  • Seg stats: 5.9 KM, ascent 93.0m, descent 310.0m
  • Flat eq. pace: 07:17
  • Google Maps: Finish

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