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A 6-10 kilometers hard run hilly. Park at Cockpit at Cascade run up hill on Prince Phillip Drive to Red Road and enter National Park and run for approximately 1 kilometer on forest track to where the track divides and heads on to Mount Bates or to Captain Cook Look Out. At this point you will have been running continuously uphill for 3 kilometers. Either turn and go back to Cascade or continue on to Captain Cook or to Mount Bates. If you go on to Mount Bates you will have climbed nearly 1000 feet. If you go on to Captain Cook you will have an easy run from the top but it is tough coming back. Views are spectacular from both Mount Pitt and from Captain Cook.