NEPAL - Mt Everest and Gokyo Lakes Training Locations and Photographs

TEAM NEPAL!

I thought I would put a few shots of our training walk locations. It has been fun exploring new locations and visiting some old ones, while working towards achieving a solid level of fitness before heading to Nepal. These are not in order!

Warrandyte State Park has been a good location for us. Just 10 minutes from home and a circuit that can be varied depending on our training requirements. Mt lofty is a circuit track of around 5kms, but there are three sidetracks that climb to the top track of around 400m each. Overall we did each side track on our walk which pushed the distance out to 6.5 to 7kms and an altitude gain of 200 to 250m. The map shows a typical circuit. 

Overall, the track was just a training walk, we completed it several times before we went looking for new areas to explore.

Heritage Golf Club from Mt Lofty - Warrandyte State Park. 

A little damp on the top of the
North Jawbone - Cathedral Ranges

Cathedral Ranges was our training ground for our Tasmanian Overland Track walk in 2013. 

On an impromptu Saturday afternoon we decided to pack light and head to the Farmyard Saddle for the night, finishing with the walk along the ridge the next day. The weather report was for clearing weather... Yeh, right! On arrival the weather set in and we decided to remove some of our gear from our packs and do the North Jawbone walk. We further developed the plan to include returning home to a bottle of wine and a spa! The photo was taken with Andrea's new waterproof, shockproof, foolproof camera!

Super moon over Halls Gap

The Grampians is another favourite location and over the years we have spent plenty of time exploring the area. It never gets old and I wish it was a little closer to Melbourne! There are walks dispersed throughout the park. On this particular weekend we covered 28km of walking trails that we measured. We completed several other short walks, plus a couple of bike rides. Unfortunately, several of the best walks were closed due to the previous summer fires. Next time!

View from the road up to Mt William - Grampians NP

Kalymna Falls

Turret Falls

Another damp walk to the Pinnacle - Over looking
Halls Gap. Or in our case looking into clouds!

Waterfall on the walk from
Wonderland to Halls Gap

In the last month we spent exploring the Dandenong Ranges National Park and the various walking tracks in that area. There are options from the steep but relatively short climb up the fire trail to the longer less intense climb on the tracks through Doongalla Reserve. Plenty to explore and delightful for early morning training. We hope to continue to do the walks through the area to maintain our fitness for the possible return to The Overland Track early 2015.

Taken on one of the side tracks through Doongalla Reserve. (iPhone 5c)

View from Burkes Lookout. Melbourne in  the distance.

Somewhere in the Park!

Liz and Andrea on the Fire Trail.

Wilsons Prom was an early destination in our training and the weather turned out to be a little on the wild side! But, it is an awesome place to walk and we completed the Sealers Cove, Little Waterloo Circuit. We spent nearly 12 hours in the tent at Waterloo as it bucketed down the entire time!

Sealers Cove

Walking into Refuge Cove

Last, but definitely not least the start of our training kicked off in Mt Kosciuszko National Park. We met Liz and Richard in Jindabyne for a Friday night steak and red wine session and followed up with a walk around the top of Australia! We intended to camp out halfway but the weather was diabolical. We returned down the hill to a sheltered campsite for the night then completed the 20km circuit the following day.  I have added the video for reference, judge for yourself, should we have turned back?

Taken from Seaman's Hut

The mighty Snowy River!

Lake Albina

Lunch time siesta - TEAM GRANT

TEAM HEUST! (selfie)

Thought I would add this one in...
Altitude training @ Vibromania Croydon

FINAL WEEK of TRAINING!

The North Jaw Bone - Cathedral Range

We have entered the final week of training for Nepal and looking forward to having a week of recovery prior to commencing our journey.

Gym training has consisted of 24 altitude training sessions conducted at Vibromania - Croydon.
We have worked our way to be exercising at altitudes above 4000m. Intense sessions where our O2 Saturation has been maintained at around 78 to 81%. Normal levels are between 95-98%. The final four sessions have also seen the altitude increased to around 5000m and saturation reduced to 75% for the last 7 minutes. We feel good! It is interesting to feel the impact of the increased altitude on our breathing, deep long breaths that never quite fill the lungs.

Dandenong Morning

Walking! 
The main aspect of our training has been preparing our legs and body for walking, with and without our day packs.

Some basic facts:

• Over the last 8 weeks we have covered over 180 kms of Strava measured walking. (As an estimate we have covered another 40-60 kms).
• Over the last 4 weeks we have climbed more than 4500m in elevation (measured). 
• Locations: Mt Lofty in Warrandyte State Park, 1000 Steps, The fire trail and Mt Dandenong surrounds, walking to and from work, walks around home, Cathedrals and The Grampians NP. 

Are we ready? I guess only time will tell. One thing for certain, within two weeks we will be on the first day of our Trek. We are feeling confident that we have prepared ourselves well, we will follow the rules all the way through - slowly slowly, drink plenty of fluids, eat well, rest and listen to our guide!

The Fire Trail - Liz and Andrea

49 days to go!

So we are getting into the final count down!

  

Fact - in 49 days we will be on a Thai airlines flight to Nepal!

Fact - we are walking to a maximum altitude of 5560m

Fact - we are as fit now as we have been, most likely, all our lives!

Fact  - Kilimanjaro is the next adventure (just keeping that a little secret from the boss)

Our training is progressing well. We are experiencing a level of fitness that is adding to our confidence. Our altitude training started out reducing the air pressure available to us, now it has progressed to reducing the percentage of o2 in that reduced air pressure. We are both enjoying, at this stage, a relative level of comfort in our ability to cope with the changes while we are exercising. Dizziness, is not unusual. What we are learning. Is to breath effectively under increased altitude and decreased air pressure. With 17 sessions to go we are expecting to reduce our saturation of o2 down below 75... Saturation of O2 in the blood at sea level is around 97%.

We are coping with an altitude of 4000m. When we started it was hard work at 2700m. 

In between the altitude training we are walking up and down hills. We can say with confidence that as we progress further into our altitude training, walking hills has become easier.

Slowly towards the goal we walk... Everest base camp, Gokyo Lakes can't come soon enough!

Mark

Sagarmatha National Park - THREE PASSES TREK ITINERARY!

I have been asked by several people what our itinerary is for the trip. So here it is. We have built a great deal of flexibility into the trip with spare rest days if required.

Proposed Itineray - Richard & Elisabeth and Mark & Andrea
	Friday
			Melb/Bangkok 11.30pm-6am (9hr 30min flight). Booking Ref. 36L8SC.
Day 1	Saturday		Bangkok/KTM 10.15am-12.25pm (3hr 15min flight). Booking Ref. 36L8SC.
			Arrive KTM International Airport at, meet NEAT airport representative, transfer to Courtyard Hotel, Then sightseeing around KTM.
Day 2	Sunday		Sightseeing in KTM. We will arrange this - not included in NEAT costs.
Day 3	Monday		Fly KTM to Lukla (2,840m). Depending on arrival time, we may wish to either look around or commence trek to Thalsharoa (2,678m)
Day 4	Tuesday		Trek to Phakding (2,610m. 6/7 hours walking) overnight at lodge.
Day 5	Wednesday		Trek to Namche Bazar (3,440m. 5/6 hours walking) overnight at lodge.
Day 6	Thursday		Rest day at Namche Bazar - acclimatization day.
Day 7	Friday		Trek to Khumjung (3,780m. 3/4 hours walking.)
Day 8	Saturday		Trek to Thenboche (3,860m. 6 hours walking) overnight at lodge.
Day 9	Sunday		Trek to Pheriche (4,240m. 6/7hours walking) overnight at lodge.
Day 10	Monday		Trek to Chhukung (4,730m. 4 hours walking) overnight at lodge.
Day 11	Tuesday		Acclimatization day to Chhukung Ri (5,550m), back to lodge overnight stay.
Day 12	Wednesday		Early morning cross Kongma La (5,535m), to Lobuche (4,910m. 9/10 hours walking.) Overnight at lodge
Day 13	Thursday		Visit to Kala Patthar (5,500m. 4 hours walking) early in the morning for the best sun rise view back to Gorak Shep (5,140m). Over night stay.
Day 14	Friday		Visit Everest Base Camp (5,364m), overnight stay at Gorak Shep (5,140m).
Day 15	Saturday		Trek to Dzonghlha (4,830m. 6 hours walking) overnight at lodge.
Day 16	Sunday		Cross Cho La pass (5,368m. 8/9 hours walking.) Gokyo (4,790m) overnight at lodge.
Day 17	Monday		Early morning visit Gokyo Ri (5,357m. 3 hours walking) overnight at same Gokyo lodge (4,790m).
Day 18	Tuesday		Early morning cross Renjo La pass (5,360m. 7/8 hours walking) to Lungdhen (Lugane?) (4,380m).  Overnight at lodge.
Day 19	Wednesday		Trek to Thame (3,800m. 6 hours walking) Overnight at lodge.
Day 20	Thursday		Trek to Monjo (2,835m. 6/7 hours walking.) Overnight at lodge.
Day 21	Friday		Trek back to Lukla (2,860m. 7 hours walking) overnight at lodge.
Day 22	Saturday		Fly Lukla to KTM - time TBA. NEAT to arrange.  KTM airport to Courtyard Hotel, Z Street, Thamel. Reservation for 2 rooms confirmed 11.12.13.
Day 23	Sunday		Spare days in case of sickness on trek or problems with Lukla/KTM flights
Day 24	Monday		Spare days in case of sickness on trek or problems with Lukla/KTM flights
Day 25	Tuesday		Spare days in case of sickness on trek or problems with Lukla/KTM flights
Day 26	Wednesday		Rest Day in KTM - sightseeing. Overnight at Courtyard Hotel, Z Street, Thamel. Reservation for 2 rooms confirmed 11.12.13.
Day 27	Thursday		Rest Day in KTM - sightseeing. Overnight at Courtyard Hotel, Z Street, Thamel. Reservation for 2 rooms confirmed 11.12.13.
Day 28	Friday		Flight to Melbourne via Bangkok
	Saturday
	Sunday

Briggs Bluff - Grampians National Park

Briggs Bluff - 10.3kms, 4hrs 10mins

Not an overnight but worth mentioning, Briggs Bluff walk.

Beehive Falls

The path starts out flat and meanders 1.4kms to Beehive Falls. After enjoying the lovely falls the path quickly climbs to the top of the range. It is a constant rock hop until you hit the ridge, from here you get views to Mt Stapylton, Mt Difficult and Briggs Bluff. The path levels off for a while before once again climbing all the way to the Bluff, once again you are rewarded with 360 degree views of the surrounding area including Langi Ghiran, Bungador and Arapiles.
We stopped for lunch but quickly cooled off and head back to the car. All up an excellent energetic walk well worth doing!






Fast Forward on the Summit!





















LESS THAN 10 WEEKS TO GO!

Holy crap, this time in nine weeks we will be boarding a plane to Kathmandu and commencing the journey of our lives (so far)! The training is progressing, although a slight set back with a strand calf has stopped me from running which I was really enjoying.

Our VISAs have been approved, thanks to Liz who shouted us entry into Nepal!
It is great having both Richard and Liz as our personal tour guides/support crew. Given, they are returning with enthusiasm and knowledge, we are more than happy to be lead around holding their hands! While we might have considered a trip to Kathmandu we may never have taken on the challenge of EBC and Gokyo Lakes if they hadn't have asked!

We are comfortable with the level of training we are doing and the plan to slowly increase the intensity over the coming weeks. We will begin altitude training 6 weeks prior to our departure with the goal of developing some level of understanding of the effects of altitude on our bodies as well as prepare ourselves physically. 



In terms of walking, our training revolves around finding hills to walk up and down. We have completed the 1000 Steps, a variety around our streets as well as Mt Lofty - Warrandyte. Most recently we covered near 25kms in the Grampians National Park over 3 days.
I have found the Strava App really useful in tracking our walks, especially with the graphics available. You can use it for running, walking, bike riding etc... and it can also measure split times and improvements in time taken.
I will be using it while on the trek to keep track of each day distance and elevation gain. Certainly saves buying an expensive GPS. Also download and altitude app.

Our doctor is pleased with our training and we will be finalising necessary injections and planning the veritable pharmacy that we will be taking with us, mostly just in case.

There is no doubt that we both are excited albeit a little anxious about the forthcoming experience. So many people have asked us, "Why?" But, an equal number have expressed their desire to complete a similar trek at some time in their lives! There is part of me that can't really believe it is happening, that will change as I start taking photos of the mountains of Sagarmatha National Park!

So for now we continue to train, plan and get more and more excited as the departure day approaches.

For the record we commenced altitude training today 18/07. To bring us up to coping with the reduced O2 at 5560 metres the training is designed over 8 weeks and 24 sessions. Our first session saw us training around 2750 metres.  Thanks to Jan and Jason at Vibromania - http://www.vibromania.com.au

Check out the chart for the reduction in oxygen saturation at altitude, we will be working our way down to <10% before departure. Our first session had us training at 2750 metres - 14.5% O2.

http://www.higherpeak.com/altitudechart.html

Cheers
Mark

Everest - Gokyo Lakes planning and training intensifies!

So, when Liz and Richard said, "we are going to Gokyo Lakes in Nepal does anyone want to join us?" There was no doubt in our minds (Andrea's and mine) that we would be on that trip. We have both done some serious thinking about the challenge since buying the plane tickets!

The trip plan has been modified as we have further investigated what is possible in the four weeks we have for the adventure. After landing in Kathmandu we will fly to Tenzing-HillaryAirport, Lukla. Check it out, it is one of the most dangerous airports in the world, so if we make it through the landing and safely walk the trip we have got to go through taking off and surviving!

I won't bore you with the route details until we return, as there is no telling what will happen on the trip! Our basic plan is to head to Namche Bazaar to begin our first acclimatisation day. The route travels over three pass: Kongma La - 5535m, Cho La 5420m and Renjo La 5465m. With three significant hills to master: Chukkung Ri 5550m, Kala Patthar 5500m and Gokyo Ri 5357m, plus of course, EVEREST base camp 5364m.

Training is slowly picking up with goals being set by both Andrea and I. I tried the gym but couldn't handle the boredom so have turned to running. My July goal is to complete The Age Melbourne Fun Run - 10kms in July. Andrea still pushes herself at the gym with circuits that continue to increase her aerobic capacity. Once we hit August we are planning on completing altitude training at the local gym two days per week and intensifying the hill training leading into the trip in September.

So, for now, we increase the workload. Oh, did I mention the 30 day AB challenge that we both are killing ourselves with!!!

The end goal is completing, what will quite possibly be the biggest physical challenge of our lives........so far!

 Oh, and seeing this with our own eyes!

Mt. Everest from Gokyo Ri November 5, 2012 CroppedCC BY-SA 3.0Rdevany at the English Wikipedia