Course 比賽路線

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地圖可於左方"Download PDF"下載。

Course marking - Yellow A4 size signs and bright orange ribbons
路線指示 – 黃色A4尺碼路標及橙色絲帶

12 Km公里 (12.4 Km公里) & 21 km Half Marathon

 

12km Course (clockwise)

http://www.strava.com/routes/2840535386578587230

Elevation gain 507m & elevation loss 507m (min elevation 7m & max elevation 270m) –4 hour cut-off

總爬升507米，總下降507米 (最低點 7米，最高點 270米) – 限時 4小時

Start time: 6:30AM
起步時間：早上6:30

Start & Finish - Pak Tam Chung, Sai Kung
起點及終點 - 北潭涌, 西貢

CP1 - 7km (bottled water only spaced 12 inches apart) - Bottles are not suppose to leave checkpoint so please bring hydration system or your own bottle for refilling and leave empty bottle in recycling box.

水樽不可離開水站位置。請自備水樽或水袋可裝水用。膠樽會有回收箱。

Pak Tam Chung - Tai Mong Tsai Rd - Pak Tam Road - Lok Wu Country Trail (293) - Sai Kung Sai Wan Rd CP1 - Tai Mong Tsai Rd - Pak Tam Chung

Course description: First 1.2km road to Lok Wu Country Trail entrance, following Lok Wu Country trail to 4.8km junction turning right towards Sai Wan Road, cross Lok Wu stream 5.4km and go straight across up trail to Sai Wan Road (6.5km) and right turn on road to checkpoint nearby (6.8km) and continuing 5km Sai Wan road along reservoir back to Tai Mong Tsai Road (11km) to Pak Tam Chung finish (12.4km).

 

21 km Half Marathon

https://www.strava.com/routes/2840542866673867358

Elevation gain 539m (min elevation 7m & max elevation 270m) –7 hour cut-off

CP1 - 7km (bottled water only spaced 12 inches apart) - Bottles are not suppose to leave checkpoint so please bring hydration system or your own bottle for refilling and leave empty bottle in recycling box

水樽不可離開水站位置。請自備水樽或水袋可裝水用。膠樽會有回收箱。

 

CP2 - 15.3km (bottled water only spaced 12 inches apart) - Bottles are not suppose to leave checkpoint so please bring hydration system or your own bottle for refilling and leave empty bottle in recycling box

水樽不可離開水站位置。請自備水樽或水袋可裝水用。膠樽會有回收箱。

 

Pak Tam Chung - Tai Mong Tsai Rd - Pak Tam Road - Lok Wu Country Trail (293) - Sai Kung Sai Wan Rd CP1 - Sai Wan Road & Man Yee Road junction - CP2 turn around near M010 on Man Yee Road - Sai Wan Road & Man Yee Road junction - Tai Mong Tsai Rd - Pak Tam Chung

Course description: First 1.2km road to Lok Wu Country Trail entrance, following Lok Wu Country trail to 4.8km junction turning right towards Sai Wan Road, cross Lok Wu stream 5.4km and go straight across up trail to Sai Wan Road (6.5km) and right turn on road to checkpoint nearby (6.8km) and continuing 5km Sai Wan road along reservoir to Sai Wan Road & Man Yee Road junction (11km) turn left and follow Man Yee Road (MacLehose) until CP2 (15.3km) near M010 and turn back same way to Man Yee Road & Sai Wan Road Junction (19.6km) , then down Tai Mong Tsai Road to Pak Tam Chung finish (21 km).

 

 

Bonaqua water in small bottle at CP placed 12 inches apart for runners to grab themselves at CP1 - 7km, CP2 and finish.

檢查點水站及終點會提供Bonaqua 支裝水 – 每支水會安排12寸空間擺放，方便跑手取。

 

NO DRINKS AT START SO PLEASE BRING YOUR OWN DRINKS TO START THE RACE.

起點不提供水，請帶備足夠水。

 

DON’T THROW ANY GARBAGE ON THE COURSE. Result in disqualification if caught. Lets all keep Hong Kong and our beautiful country parks clean.

請勿在賽道亂拋垃圾，如被發現有關行為，將會被取消資格。請保持香港及郊野公園清潔。

 

What to do if an accident on the course

There are marshals around the course, together with medical first aid at CP and finish area. If you see someone who is in obvious need of help please stay with them and ask the next person who passes you to request for help to the next marshal on course and let them know the competitor number/name if possible and what kind of injury it is. (I.e. broken ankle, twisted knee, injured arm, life threatening, etc). The person you ask to get help should continue along the course to the first available marshal and tell them the location of the injured person. The marshal they contact will phone, radio or SMS the emergency headquarters who will dispatch someone to come out. Depending on the seriousness and location of where on the course this could be someone walking/running, car even helicopter depending on seriousness. If at finish line and injured they may call an ambulance or even a taxi and tell you to go to the Hospital to be treated.

在賽道上發生意外，應如何處理

賽道上有賽事糾察註守及檢查點與終點有急救人員註守。如發現有參加者明顯需要協助，請陪同該參加者，並通知其他人往前方糾察尋求協助，向有關糾察提供參加者名稱或編號與及傷勢，並通知糾察有關位置，糾察將聯絡賽事中心，因應受傷情況及位置，安排適當的救援安排。

 

Average Time Expected 12km 預計平均完成時間 

1.5 - 2.5hrs 小時

Past 12km Sai Kung Course Winners (when river gullies were included - NOT included 2016 now due to new AFCD govt guidelines - So expect faster times. )

西貢賽事過往冠軍 (2016 起由於漁護署發出新指引，不再包括溪澗路段，預計現時完成時將較快。)

Men男子
May 2005 2005年5月 - Mark Williams - 1:17:02 (slightly longer river start)
Mar 2006 2006年3月 - Gary Mandy - 1:17:56 (slightly longer river start)
Apr 2007 2007年4月 - Wong Wai Kin - 1:25:22 (slightly longer river start)
Mar 2008  2008年3月 - Jeremy Ritcey - 1:16:14
Apr 2009 2009年4月 - Clement Dumont - 1:20:00
Apr 2010 2010年4月 - Jeremy Ritcey - 1:24:49
Apr 2011 2011年4月 -  Clement Dumont - 1:14:25
Apr 2012 2012年4月 -  Clement Dumont - 1:17:28
Apr 2013 2013年4月 - Romain Riche - 1:21:33
May 2014 2014年5月 - Romain Riche - 1:32:06
Mar 2015 2015年3月 - Santosh Tamang - 1:17:50
Apr 2016 2016年4月 - Vlad Ixel - 00:58:30
May 2017 2017年5月- Brian McFlyn - 1:02:23
Apr 2018 2018年4月 - Vlad Ixel - 00:56:49
Apr 2019 2019年4月- Limbu Yamanath - 1:05:05

Women 女子
May 2005 2005年5月 - Kei Bun Kin - 1:52:06 - (slightly longer river start)
Mar 2006 2006年3月 - Rebecca Climie - 1:51:40 (slightly longer river start)
Apr 2007 2007年4月 - Jeanette Holmes-Thomson - 1:40:27 (slightly longer river start)
Mar 2008 2008年3月 - Claire Chapman - 1:36:16
Apr 2009 2009年4月 - Claire Chapman– 1:43:23
Apr 2010 2010年4月 - Juliane Rethfeldt– 1:46:38
Apr 2011 2011年4月 - Nadia Koucha - 1:44:09
Apr 2012 2012年4月- Zein Williams - 1:44:22
Apr 2013 2013年4月 - Claire Chapman - 1:39:24
May 2014 2014年5月 - Zein Williams -1:43:36
Mar 2015 2015年5月 - Zein Williams -1:33:22
Apr 2016 2016年4月 - Zein Willliams - 1:12:46
May 2017 2017年5月 - Sherrin Loh - 1:15:22
Apr 2018 2018年4月 - Hiu Tung Mak - 1:17:48
Apr 2019 2019年4月 - Nicole Lau - 1:20:14

Course Designer  - Designed by Michael Maddess who has worked on over 280 events.

路線設計 – 由曾主辦超過280場賽事的麥龍生設計

PASSING ON THE COURSE – THE CORRECT WAY 賽道上超前的正確方法

Please be considerate and turn your music down so you can hear others approaching. See rules & regulations tab on this page. If you must pass someone please yell, “passing on your left” or “passing on your right”. If someone is passing you please be considerate and let them overtake you. No pushing and shoving please.

請把音樂的音量調低，以便能聽到其他參加者經過，請參閱規則與條款頁，如要超前前方之跑手，請早揚聲。"在你右方前進"或"你的右方"，均示意閣下正在接近及有意超前。如被其他參加者超前，請顧及對方，讓他超前，請勿推撞。

How much water / sport drink to start with??? RECOMMEND SPORT DRINK AS SODIUM INSIDE TO REDUCE CRAMPING.

You must bring your own drinks to start with so recommend:

1 - 1.5 liters of water or sport drink– If you plan on walking the course bring at least 2-3 gels and maybe 1 energy bar.

起步時須要多少水/運動飲品??? 建議帶備運動飲品以減少抽筋機會

起跑必須自飲料。

1至1.5公升水或運動飲品，如你計劃步行，請帶備2-3包能量膏及1條能量能量棒。

Hydration BEFORE RACE DAY

Recommend stay well hydrated 2 days leading up to race - drink lots of water the day before the race. Don’t just drink water but get minerals / electrolytes in your body as well.

賽前星期五及六水份補充

建議賽前兩天補充足夠水份，賽前一天，補充大量水份，除以外，更應補充電解質。

Food BEFORE RACE DAY

Recommend starting carbo-loading at least 48 hours before the race and not just waiting until the night before. AVOID MEAT THE NIGHT BEFORE as takes more than 24 hours to fully digest and will make you feel sluggish. Try to have a good breakfast (banana oatmeal, rice, etc) at least 2-3 hours before the start of the race in order for good digestion.

賽前星期五及六食物補充

建議賽前最少48小時開始儲存炭水化合物，不要比賽前晚上才開始。比賽前晚上避免吃肉類，因須要24小時才完全消化，比賽前2至3小時前吃豐富早餐(香蕉、麥片、米飯等)，以達至良好消化。

 

Garbage on the course

ANYBODY FOUND THROWING EMPTY GEL WRAPPERS, GARBAGE OR EMPTY BOTTLES ON THE COURSE WILL BE DISQUALIFIED AND FINED. Please help us report anyone you see blatantly throwing garbage.

賽道上亂拋垃圾

如發現任何人在賽道上拋棄能量膏包裝、垃圾底空樽將會被取消資格及罰款。請告訴我們如發現任何人有亂拋垃圾行為。

 

Where to buy food after the race

There is a noodle stand that sells drinks, basic food items at the country park entrance 100m away from start. If you take bus/taxi 20minutes into Sai Kung town there are numerous restaurants, bars, stores to choose from.

賽後可到那裡購買食物

距離起點約100米地點的郊野公園入口位置設有小食亭，售買飲品及基本食物。或乘坐的士或巴士前往西貢市中心，有大量餐廳、酒吧、士多可供選擇。

Sunscreen and Clothing

Recommend using sunscreen on back of neck, shoulders, face and arms as in any kind of weather you can get burnt.

Shirts - Recommend wearing lightweight singlet or some type of quick dry material recommended.

Shorts - Normal running shorts are fine. See running short specials at Action X Store www.actionxstore.com (Sheung Wan) Go recce the course and find out which is best for you.

 

限晒及衣著

建議在頸、肩膊、臉及手涂上防晒,以避免晒傷。另建議穿上輕便快乾背心及跑步短褲,如大會提供紀念背心。

可到 Action X (上環或愉景灣)選購, 透過試路找出合適的裝備。

 

Action X - Sheung Wan上環
G/F, 125 Wing Lok Street,
Sheung Wan, Hong Kong

*MTR Exit: Sheung Wan – A2

*上環港鐵站 A2 出口