# Playbook of Salomon Lantau 70

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:

*   [Start](https://www.google.com/maps/search/22.264247,+114.002025?shorturl=1), @ 0.0K, ETA 08:30:00
*   [Nam Shan](https://www.google.com/maps/search/22.256186,+113.988086?shorturl=1), @ 2.3K, ETA 08:50:20
*   [Sunset Peak (L014)](https://www.google.com/maps/search/22.256073,+113.956682?shorturl=1), @ 6.7K, ETA 09:57:36
*   [Pak Kung Au](https://www.google.com/maps/search/22.248596,+113.943585?shorturl=1), @ 8.5K, ETA 10:08:24
*   [Lantau Peak](https://www.google.com/maps/search/22.249225,+113.92013?shorturl=1), @ 11.5K, ETA 10:59:09
*   [CP1](https://www.google.com/maps/search/22.252849,+113.912417?shorturl=1), @ 13.0K, ETA 11:09:13
*   [(Departure) CP1](https://www.google.com/maps/search/22.252849,+113.912417?shorturl=1), @ 13.0K, ETA 11:14:13
*   [Ngong Ping market](https://www.google.com/maps/search/22.256867,+113.902672?shorturl=1), @ 15.5K, ETA 11:35:17
*   [Keung Shan](https://www.google.com/maps/search/22.231911,+113.881516?shorturl=1), @ 20.1K, ETA 12:19:44
*   [Fan Shui Au (L045) 1st pass](https://www.google.com/maps/search/22.219848,+113.864694?shorturl=1), @ 22.9K, ETA 12:47:17
*   [Man Cheung Po Campsite](https://www.google.com/maps/search/22.229896,+113.868006?shorturl=1), @ 24.7K, ETA 13:01:21
*   [CP2 (Tai O)](https://www.google.com/maps/search/22.245837,+113.867929?shorturl=1), @ 27.0K, ETA 13:18:47
*   [(Departure) CP2 (Tai O)](https://www.google.com/maps/search/22.245837,+113.867929?shorturl=1), @ 27.0K, ETA 13:38:47
*   [Tai O View Compass](https://www.google.com/maps/search/22.241729,+113.8557?shorturl=1), @ 30.2K, ETA 14:13:17
*   [Man Cheung Po Stream](https://www.google.com/maps/search/22.230576,+113.861502?shorturl=1), @ 32.5K, ETA 14:38:03
*   [Fan Shui Au 2nd pass](https://www.google.com/maps/search/22.218858,+113.863786?shorturl=1), @ 34.3K, ETA 15:01:14
*   [Kau Ling Chung Stream (L074)](https://www.google.com/maps/search/22.210781,+113.861238?shorturl=1), @ 38.3K, ETA 15:36:15
*   [CP3](https://www.google.com/maps/search/22.215775,+113.876083?shorturl=1), @ 41.0K, ETA 15:56:08
*   [(Departure) CP3](https://www.google.com/maps/search/22.215775,+113.876083?shorturl=1), @ 41.0K, ETA 16:01:08
*   [Shek Pik](https://www.google.com/maps/search/22.228295,+113.890945?shorturl=1), @ 44.1K, ETA 16:26:03
*   [CP4 (Shui Hau Village)](https://www.google.com/maps/search/22.21986,+113.913849?shorturl=1), @ 50.0K, ETA 17:17:59
*   [(Departure) CP4 (Shui Hau Village)](https://www.google.com/maps/search/22.21986,+113.913849?shorturl=1), @ 50.0K, ETA 17:22:59
*   [CP5 (Pui O)](https://www.google.com/maps/search/22.24187,+113.980513?shorturl=1), @ 61.0K, ETA 18:53:41
*   [(Departure) CP5 (Pui O)](https://www.google.com/maps/search/22.24187,+113.980513?shorturl=1), @ 61.0K, ETA 18:58:41
*   [Tai Ngau Wu Teng](https://www.google.com/maps/search/22.248128,+113.989354?shorturl=1), @ 64.1K, ETA 19:38:17
*   [Finish](https://www.google.com/maps/search/22.264226,+114.001989?shorturl=1), @ 70.0K, ETA 20:28:03

### 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](https://www.google.com/maps/search/22.264247,+114.002025?shorturl=1)

**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](https://www.google.com/maps/search/22.256186,+113.988086?shorturl=1)

### 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)](https://www.google.com/maps/search/22.256073,+113.956682?shorturl=1)

### 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](https://www.google.com/maps/search/22.248596,+113.943585?shorturl=1)

### 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](https://www.google.com/maps/search/22.249225,+113.92013?shorturl=1)

### 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](https://www.google.com/maps/search/22.252849,+113.912417?shorturl=1)

### 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](https://www.google.com/maps/search/22.252849,+113.912417?shorturl=1)

**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](https://www.google.com/maps/search/22.256867,+113.902672?shorturl=1)

### 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](https://www.google.com/maps/search/22.231911,+113.881516?shorturl=1)

### 9\. Fan Shui Au (L045) 1st pass

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

*   ETA: 12:47:17
*   Seg stats: 2.8 KM, ascent 145.0m, descent 162.0m
*   Flat eq. pace: 06:29
*   Google Maps: [Fan Shui Au (L045) 1st pass](https://www.google.com/maps/search/22.219848,+113.864694?shorturl=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](https://www.google.com/maps/search/22.229896,+113.868006?shorturl=1)

### 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)](https://www.google.com/maps/search/22.245837,+113.867929?shorturl=1)

### 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)](https://www.google.com/maps/search/22.245837,+113.867929?shorturl=1)

**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](https://www.google.com/maps/search/22.241729,+113.8557?shorturl=1)

### 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](https://www.google.com/maps/search/22.230576,+113.861502?shorturl=1)

### 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](https://www.google.com/maps/search/22.218858,+113.863786?shorturl=1)

### 16\. Kau Ling Chung Stream (L074)

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

*   ETA: 15:36:15
*   Seg stats: 4.0 KM, ascent 111.0m, descent 395.0m
*   Flat eq. pace: 06:51
*   Google Maps: [Kau Ling Chung Stream (L074)](https://www.google.com/maps/search/22.210781,+113.861238?shorturl=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](https://www.google.com/maps/search/22.215775,+113.876083?shorturl=1)

### 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](https://www.google.com/maps/search/22.215775,+113.876083?shorturl=1)

**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](https://www.google.com/maps/search/22.228295,+113.890945?shorturl=1)

### 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)](https://www.google.com/maps/search/22.21986,+113.913849?shorturl=1)

### 21\. (Departure) CP4 (Shui Hau Village)

*   ETA: 17:22:59
*   Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
*   Flat eq. pace: 07:06
*   Google Maps: [(Departure) CP4 (Shui Hau Village)](https://www.google.com/maps/search/22.21986,+113.913849?shorturl=1)

**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)](https://www.google.com/maps/search/22.24187,+113.980513?shorturl=1)

### 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)](https://www.google.com/maps/search/22.24187,+113.980513?shorturl=1)

**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](https://www.google.com/maps/search/22.248128,+113.989354?shorturl=1)

### 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](https://www.google.com/maps/search/22.264226,+114.001989?shorturl=1)

![hupili_phoenix\_rising\_from\_Lantau\_Island\_of\_Hong\_Kong\_6f2e2107-0907-4cfe-84b4-073b9cbc929f.png](https://img.hupili.net/images/hupili\_phoenix\_rising\_from\_Lantau\_Island\_of\_Hong\_Kong\_6f2e2107-0907-4cfe-84b4-073b9cbc929f.png)