2nd Putrajaya 12 hr walk

This is my first time participate in a rack walking event. I was not sure whether I should participate even just a week before. The trailwalker in Hong Kong takes a long time to recover. And my right leg is still not 100% normal before I book my bus ticket to KL. The 12 walk is from 8pm to 8am and count by how many laps that you can finish in a 1km loop. I was hoping to finish 72 laps (averaged 6km/h) judging from the timing in Sundown.

The journey to Putrajaya is LOOOONG. I woke up 6:30am in the morning. I got out of the door at around 7:15am. First, I took MRT to Lavendar. Then, took a bus to KL at 8:45am. There is some jam at both Singapore and Malaysia custom. At the end I only arrive at KL at 4:30pm. Then, I took the Rapid KL train to KL Sentral. From KL Sentral, I took the KLIA transit to Putrajaya. At Putrajaya Sentral, I walk about 3km to the venue - the stretch in front of Palace of Justice. I arrived there at around 6pm+. Took me around 11 hours from my home to the venue.

I register, pay the fee and get my bib and champion chip. The goody bag included a t-shirt, mouthwash, some nutrition pill, heat rub etc.

I found the Hong Kong team and introduce myself to them. I prepared myself for the race. But I found that I run out of tape to tape my foot. Didn't check that properly.

At the start, the pace of front walkers are really fast. My original plan is to keep a 9 min pace. But was driven by the atmosphere and walking at 8:15 to 8:30 pace for the first hour. That sow the seed for failure. After 3 hours, I finished 21km. I started to slow down to 9min+ pace. By 4.5 hours, I started to feel tire. That is possibly caused by the combination of long travelling to Putrajaya and the fast pace in the first 3 hours.

The food supplied almost always has a long queue. I was just using my own energy bars and no issue on food.

I finish the first 42km in 6 hr 48 minutes, slower than what I did in Sundown. I was so tire at one stage that I can only do 4km/h. I was very very sleepy around 3am time as well. My right leg ITB started to act on me. Everything turned bad. When I almost want to call it a day, I took a last effort to put on a pattstrap on my right leg to control the ITB and started another lap of slow walk. The pattstrap helps but I was still at about 10 mins pace.

It just happened that the fast Malaysia guy (the ultimate winner at the end) passed me. Driven by ego, I try to follow him. I actively swing my arms to pick up speed. His pace is around 7:30, amazingly, I was able to follow him a full lap at 7:30 pace and even have strength to pass him. It is my 2nd win. After that, I was on and off, I was able to do quick laps between rest. I followed the French lady (the ultimate winner in female category) for a lap as well at sub 7:30 pace. It was fun.

At the end, I called it a day after finishing 60 laps with 48 minutes left on the clock. It is a fun event and I will definitely join the event next year. The walking on a uniform loop is actually tougher than Sundown since you repeatly using the same muscle group vs in Sundown, the up and down allows recovery.

In the final result, I believe I was ranked 50 among the male walkers and got a prize of a Genting Holiday card worth RM50. This is the first time I got a prize in a competitive sport event!

The Hong Kong team got good results as well - Billie, Issac and Cheung Wai Tak all got into the top3 in the 50km race, Issac got silver in 70km race and bronze in overall female category.

A few reflection on improvement:
- need to make better preparation next time (e.g. the tape)
- need better training (I haven't train for race walking for a few months)
- need a better plan on support
- need to learn more skill about racewalking. My brisk walk is too slow and not efficient.

A page of the GPS log can be found below:

http://connect.garmin.com/activity/20471574

Oxfam Hong Kong Trailwalker

After 4 months of preparation, I was facing the coldest ever Hong Kong trailwalker event. Just a week before the event, before I was flying out of Singapore, the weather forecast was 17-22 degree which is perfect temperature for trekking. I pack lightly with a SKINS long pant, one dry-fit t-shirt, one wind-breaker, that's all. In my support pack, I add, a spare t-shirt, a long-sleeve polo shirt, a long track-pant, towel, spare shoe etc.

But just 2 days later, the weather changed a lot and the temperature in Hong Kong dropped to 12 degree. Since my wife fly out later than me, she helped to pack an extra fleece long-sleeve polo shirt.

On the day of the event, it was cold, around 12-17 degree in the city and down to 7 degree in the mountain in the new territory. My team was team 0157 consists of 4 members all from HKUST MBA (Johny, me, Roger and our team captain YC). Our team is at the 9:00am start. We trek the first three stage under the daylight. Clothing was not a problem at all as it was a sunny day. I just wear a dri-fit t-shirt with a wind breaker. In stage one, it is very easy, paved road, beautiful scene around the High Island Reservoir. We top up some water and head for stage 2.

The first mountain to tackle is the Sai-Wan Shan (300m). When we finish the Sai Wan Shan, we reached checkpoint 1. We stopped to eat. I just had a banana plus an energy bar. Then we head for Ham Tin and Chek Keng and arrive checkpoint 2 at Pak Tam Au. One of the team member Roger has a problem with the ITB. I helped him to put on a pattstrap to see if it can help to control the problem. So far, the first 2 stages are relatively easy. From checkpoint 2, we need to climb up the Kai Kung Shan which is 400m tall. This started the most difficult two stages - 3 & 4. Not only we needed to climb up from sealevel to 400m but also dropped down to 150m and climb up to 400m again. In between, the sun started to set at around 5:30pm. The wind started to blow strong and is getting cold. I put on the extra fleece polo shirt and turn on the head-mounted light. The team arrived at Shui Long Wu at around 7pm. Roger was doing ok during the stage 3. The support team was waiting for us and serve us congee with seafood, sweet potato dessert. We stayed there for more than an hour. And the weather is getting colder and colder. One of my team mate has an extra long sleeve t-shirt and loan it to me. It proved to be essential.

Then, we started again to tackle the most difficult stage 4 during the night. I was really cold and the wind blows really hard. We head for the Ma On Shan (550m+). When we are passing the Ma On Shan pass, we were walking on the ridge with Kowloon on one side and New Territory on the other side. The wind was blowing so strong that I had to lower my center of gravity and fight the wind. The gust wind can blow and move my body left and right for up to 0.5m There is a fear that someone may blow off the ridge into the valley (though nobody suffer from that). Right after passing the ridge, we grouped in an area just below the ridge where the wind is calmer. However, with the cold weather and not enough clothing, I quickly feel that my body was cooling down too much. I told my team captain that I cannot stay and have to get started. Even without his reply, I have started my way. I was at the edge of hypothermia. If I had stayed station for another 30 seconds, my body will go into un-controlled shivering. The team captain quickly catch up with me. But after a while, he had to stop to rub Bengay. But it was so cold that even after drinking a cup of ginger tea, I was still feeling very cold. I had to jog in a small loop nearby just to keep myself warm enough. We went on to finish the stage 4. But then, one of the team member who has a knee pain had to give up due to excessive swelling of the knee.

We continue with just three of us into stage 5 and need to go through Tate's Cairn. But half way into stage 5, our team captain's knee also get into trouble (ITB problem). He had to quit as well. That left Johny and me to continue. Johny's knee did not feel right as well (ITB problem again). My right knee also started to have pain at ITB and I started to be careful in going down steps. We went through the Lion's Rock and to the Beacon Hill to complete the stage 5. But at the checkpoint, it is so cold and with such as strong wind that we decided not to stop but move on to stage 6.

Through the Golden Hill, we arrive at the Jubilee Reservoir when the sun finally take over the sky. We endure through the night in the tough stage 4, 5 & 6. Now, we need to face the famous three mountains - Needle Hill, Grass Hill and Tai Mo Shan which is the highest mountain in Hong Kong. After recharge in Jubilee Reservoir with the support team.

The Needle Hill is tall (600m+) and have many steps. The top is very windy as well. We quickly decent the Needle Hill after reaching the top. The next is Grass Hill. This one is much easier as we are walking on paved road. After decenting the Grass Hill, we reached checkpoint 7. After 15 rest and eating, we setoff to the last major climb - Tai Mo Shan with the peak at 952m. The initial climb is tough but after the 1st stage, it becomes more gentle and easier to climb. The last stage is paved road to the top. After reaching the top, now is a long descent via a paved road to Tsuen Kam Au which is checkpoint 8.

When we arrive checkpoint 8, the sun is about to set. The support team has provided dumpling with sticky rice and sweet potato dessert. After a 30 mins rest and recharge, we turn on the headmount light and head for the stage 9. Stage 9 is a long paved road for about 9km+, mostly descent. So, it is not a difficult stage at all. However, with the knee problem, my teammate has some problem in going down the gentle slope. I loan him my walking pole and it works for him. With two poles, he can move at 5km+/hr!! After about 2 hour+, we arrive at checkpoint 9.

After 15 minutes break/rest, we continue to stage 10 toward Tai Lam Chung Reservoir. The path was twisty and in go down some stairs, my team mate had made problem on his knee worst. We slow down and move slowly (2~3km/hr) towards our finish point - Tai Tong.

After about 5km along the reservoir, we turn north into the new route towards Tai Tong. Johny took a 3 minutes stretch and then we head up the slope towards Tai Tong. We went up the slope surprisingly quick. And after the "new route confirmation point", the route turned into up-and-down steps which is very painful for people with ITB problem. Both Johny and me had to go down the steps slowly. After all these steps, another long uphill slope. Then, we saw Tai Tong campsite. But there is still 2km to go. We go around the campsite, finally reached the finish line at 9 mins passed mid-night. Total time spent is 39 hours, 9 minutes.

I did not have any blister on my foot but I had a very painful ITB. After about a week, my ITB just started to feel better (at least can walk downstair like normal). The trailwalker is a very good experience and I am glad that I finished the event.

Longest hike in preparing for HK Trailwalker

Since I had cut short my training last week, I decided to go for 50km today. Like last week, I try to follow the North Face 100 route.


I followed the route all the way to the Gangsa mountain bike track. Then, there is a gate closed. I cannot go through to the Mandai road and have to make the U-turn. When I was on the Keluar mountain bike track, I suppose to follow it back to Bukit Timah visitor's center. However, I lost the way when it meets the Kampong trail. Also at the same time, I feel that I had a hot spot at the ball of foot at the right foot. I did not want to have a blister over there as it takes over a month to recover. I decided to take a detour to go back to MacRitchie directly. I slowed down when the hot spot is not feeling good. Air it a few times but taking off the shoe and gently massage it. I was able to go back to my car without having the blister formed. When I reached my car, it was 37km. I thought that if I can nuture it for 7-8 km, I may be able to continue to make a loop around MacRitchie and boost the distance to 50km. That's what I did.


Total distance covered is exactly 50km (I have some detour around the MacRitchie carpark to make it up to 50km). Timing is 9 hrs 19 minutes. While the timing should have missed the cut-off time for NF100 duo, it includes a few breaks. Overall, I was happy with the pace. Feeling a bit tired. However, from the elevation, the route is not that challenging (cos I did not go into the hill 265 area which I was told very tough).


Overall, good training before the HK trailwalker which is just 3 weeks away. This should be my longest training and from now on, will be on tapering.

Hiking on North Face 100 route

Last Saturday is the North Face 100 event. Therefore, I move my training to Sunday instead. But I would like to go in using the North Face route.


The North Face signs were intact when I did my hike. I was able to follow it all the way to the Gangsa track. However, I did not see any sign after 1.5 km and I was not sure whether I was on the right path (indeed, I was on the right path), plus, there was a thunderstorm brewing. Therefore, I u-turned back to Bukit Timah. While I was still on the Belkur mountain bike track, it started to rain, heavily. Luckily, I bought my raincoat with me. I was not afraid of the rain but rather the thunder. I had to cross an empty field about 20-30m wide with thunders brewing nearby. It was not fun at all. I followed the catchman path and arrived at the catchman hut to take a break. When the rain ease off a bit, I started again.

The North Face route is interesting. Even though I have been hiking in MacRitchie/Bukit Timah many times, the North Face route took me through some path that I have never been to.

The overall timing is good 6 hr 44 mins for around 36km (SportTracks tends to record a distance that is too long). About 5.5km/h. On the slope at Bukit Timah, my heart rate did go up a lot.


But from a difficulty perspective, the route is not very difficult (maybe I did not cover the hill 265 section).
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MacRitchie / Bukit Timah / Zhenghua Park

Another long hike on 17-Oct. Total distance is 46km. From MacRitchie to Bukit Timah, Singapore Quarry, Zhenghua Park and a part of Bukit Panjang park connector.

This is the longest hike that I had, taken a total of 8 hrs 14 minutes. I was able to keep my average heart rate checked while having an average 5.5 km/h, pretty good speed for the terrain and distance.


But I was only in the summit twice, not a lot of vertical climb.


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MacRitchie / Bukit Timah Hike

Not much time left till Hong Kong Trailwalker. This weekend is a 35km hike. From MacRitchie to Bukit Timah Nature Reserve and then to end of ZhengHua Park. This is my first time in ZhengHua Park. Pretty nice park lining along BKE.


I loaded up 3 liters of water from the start. But after the U-turn at ZhengHua Park, at Valley Fall Path, I run out of water. Luckily, it is only about 1/2 km from the Ranger station at Bukit Timah Nature Reserve. I topped up 2 liters and go on. At the finish, I only have about 250ml left.


Pace is around 5km+, nice pace for Trailwalker. Try to keep the heart rate below 160 but still have some stair climb goes up to 171.

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25km hike

Finally, I am getting back on LOOONG training. This time is a 25km. From MacRitchie to Bukit Timah, loop the summit twice. Though I made a wrong turn in the North View Path and did not go all the way to the bottom via the Dairy Farm Loop. So, I only capture the Summit 1.5 times.



Speed wise, it is still slow. Not sure why I lost my speed.




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