Training Schedule
S |
M |
T |
W |
T |
F |
S |
|
Jan1 |
2 |
3 SC 4 laps
23'02"67 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 釣魚翁 |
15 |
16 |
17 |
18 |
19 |
20 |
21 HKT 1>8
7:35'44
|
22 |
23 |
24 |
25 |
26 |
27 |
28 |
29 |
30 10km
level ground
51'26"44 |
31 |
Feb1 |
2 |
3 |
4 33/F↓↑x3
21'33"63 |
5 |
6 SC 4 laps
24'11"43 |
7 |
8 |
9 麥徑沙田坳
>城門
1:40'43 |
10 |
11 大刀屻 |
12 SC 8 laps
48'26"25 |
13 |
14 |
15 |
16 |
17 |
18 Sprain ankle
Training stopped |
19 |
20 |
21 |
22 |
23 |
24 |
25 HKT1>4
5:58 |
26 |
27 SC 8 laps
48'45"90 |
28 |
Mar1 |
2 |
3 |
4 HKT 5>8
3:16'01 |
5 |
6 |
7 33/F ↓↑x5
38'23"18 |
8 |
9 SC 8 laps
46'22"14 |
10 |
11 大枕蓋 |
12 |
13 |
14 |
15 |
16 |
17 HKT1>8
6:53 |
SC 4 laps : near 5km street circuit with few hundred metres of ascending & descending slopes.
About the race
薄扶林水塘道 0:39'26'41
貝璐道 1:09'13
灣仔峽 Stretching rest 1:52'35-1:54
黃泥涌峽 2:55'18
樂聚園 3:03'46
渣甸山 3:20'03
畢拿山 3:43'45
大風坳 3:48'08
大潭道 Water rest 4:26'20-4:27
土地灣海灘 5:24'49
土地灣 Water rest 5:35'08-5:36
馬塘坳 6:42'24
大浪灣 6:52'44
Stage 1
It was interesting that a van nearly blocked the road short after the start.
But it only cost me some 10 seconds.
No "traffic jam" since I started running in the early stage.
Cloudy weather made running easy.
Stage 2
Still running, and I only took a cup of water at CP1,
as I was still full after a 2-bow-rice breakfast.
Stage 3
Started to run slower, as the knee felt some discomfort.
Started to feel hungry, a piece of Power Bar was consumed.
A one-minute stretching was done at the end of stage 3
Stage 4
The sun was shining, it was too hot to run, I could only run on descending.
It was still half an hour faster than my schedule at the end of stage 4.
Stage 5
Many runners went to the washroom for the cooling water, but I continued.
When I reached CP2, I wetted my head, neck and arms with water to reduce the heat.
I took a piece of banana, a bottle of Pocari Sweat and continued.
The heat was constantly reducing my performance, it was easy to make me give up.
Slow but non-stop was the strategy.
Due to the heat, I was a bit confused, as I didn't know what to do when I reached CP3
(where to check-in, where to take water).
I was a confused one who only know how to run!
Stage 6
Slight cramping of the big toe and calf was experienced short after running down.
I was forced to run at a slower pace and the cramping gone.
As I did not take banana from CP3, another piece of Power Bar was consumed.
The heat was still restraining me from running on level trail.
Stage 7
Water from additional support point was very important.
It was time to run and push hard to have better time on the catchwater,
but I was already too tired to run. Instead, I walk fast to reserve energy for the last stage.
I saw some ones run and passed me.
Stage 8
More water was taken, not for drink, but for wetting my body and my hat.
As I reserved energy from stage 7, I overtook 2 walking runners,
and some more who were forced to take rest in the evaporating heat.
For the last part of the level trail, I couldn't run as I felt hungry and tired.
One more piece of Power Bar was consumed.
I started to gain speed on the late paved section, and run down really fast.
I saw a running ahead of me. I tried to catch him, but there was no room for overtaking.
At one moment, the distance was reduced to 2 metres,
but I eased off as I thought of my sprain ankle a month ago.
Safty always come first!
全程 50 公里成績 |
全程男子(50km Male) |
名次
Ranking |
參加者編號
Participant No. |
中文姓名 |
English Name |
時間
Time |
Champion |
WM001 |
方禮麟 |
FONG LAI LUN |
4' 17" |
1st Runner-up |
WM877 |
何海濤 |
HO HOI TO |
4' 21" |
2nd Runner-up |
WM495 |
渡邊 千春 |
CHIHARU WATANABE |
4' 41" |
4 |
WM311 |
|
JOHN MYATT |
4' 42" |
5 |
WM385 |
陳國強 |
CHAN KWOK KEUNG |
4' 50" |
6 |
WM103 |
|
CHOW TAT CHI |
5' 07" |
7 |
WM332 |
余慶堂 |
YEE HING TONG |
5' 08" |
8 |
WM263 |
吳逢旭 |
NG FUNG YUK |
5' 18" |
9 |
WM689 |
|
MICHAEL FOSH |
5' 23" |
10 |
WM241 |
謝樂威 |
TSE LOK WAI |
5' 25" |
31
|
WM152 |
黎智倫 |
LAI CHI LUN |
6'53"
|
|
Special thanks to all my sponsors and Kelvin Wong(My photographer)!