A 19 hours playbook for Tinworth Trail in revsere direction.
I will support Jo Lodder's Run For Freedom, aka the first "5in5" challenge, by running the Tinworth 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 Tai O, Sunny Bay and Sham Tseung, together with an overall 18-20 hours target. The time table below is at 19 hours mark, but can be shortened (with less CP rest time) or lengthened (add a proper lunch?).
Note this is a reverse direction playbook, i.e. start from Tai O at midnight and end in Sha Tau Kok around sunset time.
Part B. Lantau
The course is 37KM with an cumulative elevation gain 1937m loss 1937m. Overall plan is to start with a flat equivalent pace of 6:30 and consistently decay by 4% every double distance.
0. Tai O
- ETA: 00:01:00
- Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
- Flat eq. pace: 06:30
- Google Maps: Tai O
Action: Fill water 1037.03 mL
1. Sham Vat
- ETA: 00:44:01
- Seg stats: 5.51 KM, ascent 110.99m, descent 107.25m
- Flat eq. pace: 06:30
- Google Maps: Sham Vat
2. San Tau
- ETA: 01:31:15
- Seg stats: 5.55 KM, ascent 171.65m, descent 167.95m
- Flat eq. pace: 06:30
- Google Maps: San Tau
3. Ma Wan New Village
- ETA: 01:53:28
- Seg stats: 3.05 KM, ascent 35.21m, descent 28.34m
- Flat eq. pace: 06:32
- Google Maps: Ma Wan New Village
Action: Fill water 1068.43 mL
4. Sheung Tung Au
- ETA: 03:07:02
- Seg stats: 4.41 KM, ascent 668.5m, descent 71.9m
- Flat eq. pace: 06:37
- Google Maps: Sheung Tung Au
5. Pak Mong
Notice sharp descent: 41% over 0.15; 14% over 0.1
- ETA: 03:52:12
- Seg stats: 5.62 KM, ascent 109.02m, descent 712.34m
- Flat eq. pace: 06:43
- Google Maps: Pak Mong
Action: Fill water 1304.49 mL
6. Pavillion Olympic Trail X Tiger Head Trail
7. Lo Fu Tau
- ETA: 05:05:02
- Seg stats: 3.34 KM, ascent 287.76m, descent 20.08m
- Flat eq. pace: 06:52
- Google Maps: Lo Fu Tau
8. North Lantau Microwave Links Station
Notice sharp descent: 38% over 0.15; 14% over 0.1
9. Sunny Bay
Notice sharp descent: 28% over 0.15; 9% over 0.1
- ETA: 06:22:02
- Seg stats: 5.35 KM, ascent 257.35m, descent 526.83m
- Flat eq. pace: 06:56
- Google Maps: Sunny Bay
Part A. New Territories
The course is 55KM with an cumulative elevation gain 3111m loss 3119m. Overall plan is to start with a flat equivalent pace of 7:00 and consistently decay by 4% every double distance.
0. Sham Tseng
- ETA: 07:30:00
- Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
- Flat eq. pace: 07:00
- Google Maps: Sham Tseng
Action: Fill water 1441.52 mL
1. Tsing Fai Tong New Village Public Toilet
2. Yuen Tsuen Ancient Trail x Tai Lam Chung Catchwater
Notice sharp descent: 12% over 0.15; 6% over 0.1
3. Rte Twisk (Catch water exit)
4. Chuen Lung Village
- ETA: 09:54:21
- Seg stats: 2.48 KM, ascent 127.67m, descent 14.67m
- Flat eq. pace: 07:03
- Google Maps: Chuen Lung Village
5. (Departure) Chuen Lung Village
Action: Fill water 264.13 mL
6. Tai Mo Shan Country Park Visitor Centre
7. (Departure) Tai Mo Shan Country Park Visitor Centre
Action: Fill water 878.22 mL
8. Tai Mo Shan Top (M147)
- ETA: 11:42:12
- Seg stats: 4.25 KM, ascent 423.52m, descent 3.82m
- Flat eq. pace: 07:10
- Google Maps: Tai Mo Shan Top (M147)
9. Man Tak Yuen
Notice sharp descent: 66% over 0.15; 31% over 0.1
- ETA: 12:05:51
- Seg stats: 3.22 KM, ascent 3.06m, descent 727.62m
- Flat eq. pace: 07:16
- Google Maps: Man Tak Yuen
10. Ng Tung Chai
Notice sharp descent: 0% over 0.15; 43% over 0.1
- ETA: 12:11:47
- Seg stats: 0.74 KM, ascent 6.7m, descent 64.16m
- Flat eq. pace: 07:20
- Google Maps: Ng Tung Chai
11. (Departure) Ng Tung Chai
Action: Fill water 1196.35 mL
12. Kadoorie Farm
- ETA: 12:39:09
- Seg stats: 1.54 KM, ascent 81.81m, descent 50.88m
- Flat eq. pace: 07:21
- Google Maps: Kadoorie Farm
13. Fan Ling
Notice sharp descent: 20% over 0.15; 10% over 0.1
- ETA: 14:27:47
- Seg stats: 8.62 KM, ascent 610.56m, descent 753.68m
- Flat eq. pace: 07:22
- Google Maps: Fan Ling
14. (Departure) Fan Ling
- ETA: 14:37:47
- Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
- Flat eq. pace: 07:29
- Google Maps: (Departure) Fan Ling
Action: Fill water 1088.22 mL
15. Ma Mei Ha
- ETA: 16:34:18
- Seg stats: 10.6 KM, ascent 494.95m, descent 496.86m
- Flat eq. pace: 07:29
- Google Maps: Ma Mei Ha
16. (Departure) Ma Mei Ha
- ETA: 16:44:18
- Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
- Flat eq. pace: 07:36
- Google Maps: (Departure) Ma Mei Ha
Action: Fill water 1166.16 mL
17. Tai Tong Wu
- ETA: 16:48:46
- Seg stats: 0.57 KM, ascent 1.52m, descent 2.1m
- Flat eq. pace: 07:36
- Google Maps: Tai Tong Wu
18. Sha Tau Kok
Notice sharp descent: 16% over 0.15; 7% over 0.1
- ETA: 18:51:03
- Seg stats: 9.93 KM, ascent 613.65m, descent 628.93m
- Flat eq. pace: 07:36
- Google Maps: Sha Tau Kok
