# Tinworth Trail 19 hours playbook

A 19 hours playbook for [Tinworth Trail](https://www.tinworthtrail.com/) in revsere direction. 

![tinworth trail image](https://static.wixstatic.com/media/d545dd_f54a336d41b548639eae4cf6ab3d2003~mv2.png/v1/fill/w_600,h_685,al\_c,q\_90,usm\_0.66\_1.00\_0.01,enc\_auto/tinworth-trail-full.png)

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](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 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](https://www.google.com/maps/search/22.25287,+113.86236000000001?shorturl=1)

**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](https://www.google.com/maps/search/22.26969,+113.88773?shorturl=1)

### 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](https://www.google.com/maps/search/22.28825,+113.9214?shorturl=1)

### 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](https://www.google.com/maps/search/22.27867,+113.94069?shorturl=1)

**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](https://www.google.com/maps/search/22.261660000000003,+113.96762000000001?shorturl=1)

### 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](https://www.google.com/maps/search/22.295800000000003,+113.97131?shorturl=1)

**Action**: Fill water 1304.49 mL

### 6\. Pavillion Olympic Trail X Tiger Head Trail

*   ETA: 04:22:18
*   Seg stats: 2.51 KM, ascent 189.51m, descent 22.29m
*   Flat eq. pace: 06:49
*   Google Maps: [Pavillion Olympic Trail X Tiger Head Trail](https://www.google.com/maps/search/22.281440000000003,+113.98366000000001?shorturl=1)

### 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](https://www.google.com/maps/search/22.29935,+113.99946000000001?shorturl=1)

### 8\. North Lantau Microwave Links Station

**Notice sharp descent**: 38% over 0.15; 14% over 0.1 

*   ETA: 05:27:04
*   Seg stats: 2.11 KM, ascent 107.27m, descent 280.34m
*   Flat eq. pace: 06:54
*   Google Maps: [North Lantau Microwave Links Station](https://www.google.com/maps/search/22.313940000000002,+114.00673?shorturl=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](https://www.google.com/maps/search/22.332810000000002,+114.02874000000001?shorturl=1)

## 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](https://www.google.com/maps/search/22.36792,+114.06016000000001?shorturl=1)

**Action**: Fill water 1441.52 mL

### 1\. Tsing Fai Tong New Village Public Toilet

*   ETA: 07:39:30
*   Seg stats: 0.59 KM, ascent 76.93m, descent 1.0m
*   Flat eq. pace: 07:00
*   Google Maps: [Tsing Fai Tong New Village Public Toilet](https://www.google.com/maps/search/22.371160000000003,+114.06321000000001?shorturl=1)

### 2\. Yuen Tsuen Ancient Trail x Tai Lam Chung Catchwater

**Notice sharp descent**: 12% over 0.15; 6% over 0.1 

*   ETA: 09:05:34
*   Seg stats: 8.18 KM, ascent 411.42m, descent 365.63m
*   Flat eq. pace: 07:00
*   Google Maps: [Yuen Tsuen Ancient Trail x Tai Lam Chung Catchwater](https://www.google.com/maps/search/22.37583,+114.10172000000001?shorturl=1)

### 3\. Rte Twisk (Catch water exit)

*   ETA: 09:27:52
*   Seg stats: 2.68 KM, ascent 51.18m, descent 0.77m
*   Flat eq. pace: 07:00
*   Google Maps: [Rte Twisk (Catch water exit)](https://www.google.com/maps/search/22.386940000000003,+114.10632000000001?shorturl=1)

### 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](https://www.google.com/maps/search/22.394730000000003,+114.10810000000001?shorturl=1)

### 5\. (Departure) Chuen Lung Village

*   ETA: 10:04:21
*   Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
*   Flat eq. pace: 07:08
*   Google Maps: [(Departure) Chuen Lung Village](https://www.google.com/maps/search/22.394730000000003,+114.10810000000001?shorturl=1)

**Action**: Fill water 264.13 mL

### 6\. Tai Mo Shan Country Park Visitor Centre

*   ETA: 10:31:16
*   Seg stats: 1.69 KM, ascent 208.61m, descent 8.96m
*   Flat eq. pace: 07:08
*   Google Maps: [Tai Mo Shan Country Park Visitor Centre](https://www.google.com/maps/search/22.405540000000002,+114.10702?shorturl=1)

### 7\. (Departure) Tai Mo Shan Country Park Visitor Centre

*   ETA: 10:41:16
*   Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
*   Flat eq. pace: 07:10
*   Google Maps: [(Departure) Tai Mo Shan Country Park Visitor Centre](https://www.google.com/maps/search/22.405540000000002,+114.10702?shorturl=1)

**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)](https://www.google.com/maps/search/22.41139,+114.12500000000001?shorturl=1)

### 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](https://www.google.com/maps/search/22.431990000000003,+114.12967?shorturl=1)

### 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](https://www.google.com/maps/search/22.436760000000003,+114.12768000000001?shorturl=1)

### 11\. (Departure) Ng Tung Chai

*   ETA: 12:21:47
*   Seg stats: 0.0 KM, ascent 0.0m, descent 0.0m
*   Flat eq. pace: 07:21
*   Google Maps: [(Departure) Ng Tung Chai](https://www.google.com/maps/search/22.436760000000003,+114.12768000000001?shorturl=1)

**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](https://www.google.com/maps/search/22.4337,+114.1175?shorturl=1)

### 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](https://www.google.com/maps/search/22.491310000000002,+114.13862?shorturl=1)

### 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](https://www.google.com/maps/search/22.491310000000002,+114.13862?shorturl=1)

**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](https://www.google.com/maps/search/22.517585001306323,+114.1734699981926?shorturl=1)

### 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](https://www.google.com/maps/search/22.517585001306323,+114.1734699981926?shorturl=1)

**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](https://www.google.com/maps/search/22.52092,+114.17523000000001?shorturl=1)

### 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](https://www.google.com/maps/search/22.54575,+114.22017000000001?shorturl=1)