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Start at the cycling track near the Hong Kong Sports Institute, HKSI (near Fo Tan KRC Station), follow the cycling track along Shingmun River towards Ma On Shan direction (not Tolo Harbour direction to Tai Po), U-turn at car park of the hotel near Ma On Shan Park, run back to Shatin but this time on the left side of the river, across Shingmun river on the bridge near Tai Wai and return to the starting point. This will be about 15 kilometers. Then do another lap to get 30 kilometers. You can rent a locker for HK $7 from the reception of HKSI, and take a shower afterwards. Of course, you should avoid Saturday and Sunday afternoons when there are plenty of free-flying holiday cyclists.