21km run in 2012 - week 4
- Test run: finished
- Nutrition Guide: started, but not finished, have to continue on Week 4
- Actual Running Map: finished and detail should be described below
The whole 21km routine:
There are water stations at:
6km , 9km 12km, 16km, 18km and 19km.
I should take water at 2 spots, 9km and 16km to recharge my body.
My ideal speed should be 7 mins per km and the race should be started at 0930.
So the the estimated time for arriving at 1st km should be 0937 (07") in following location (key items: bus station, subway, park):
2km, 0944 (14") (bridge):
3km, 0951 (21") (Olympus City)
4km, 0958 (28") (the end of Nam Chong Station)
5km, 1005 (35") (bridge)
6km, 1012 (42") (the end of Mei Foo)
7km, 1019 (49') (turning points, silver plate on the ground, big green sign)
8km, 1026 (56") (the first part of Mei Foo)
9km, 1033 + 1 (1'04")(water station, roof)
10km, 1042 (1'12") (speed turns to 8 mins per km) (building)
11km, 1050 (1'20") (green sign)
12km, 1058 (1'28") (toll, entrance)
13km 1106 (1'36") (first part of tunnel)
14km, 1114 (1'44") (the end of tunnel)
15km 1122 (1'52") (turning point)
16km, 1130 + 1 (2'01") (water, Shun Tak Centre)
17km, 1139 (2'09") (bus stop, intersection)
18km, 1147 (2'17") (getting into Expo)
19km, 1155 (2'25") (passed Expo Centre)
20km, 1203 (2'33") (Causeway Bay Centre)
21km, 1211 (2'41") (Victory Park, last ride run as fast as u can)
The runner map should be drafted like that.
Next week items should be the nutrition plan and run-on-road map.
