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I have just got back from spending the day hiking from Berowra to Cowan via Berowra Waters. Full details of the walk are on the wildwalks.com website.
The 13km walk took five of us about seven hours to complete but that included a long lunch stop at the cafe at Berowra Waters. Overall, despite three steep climbs, the day was brilliant and the walk proved to be a good challenge without too much pain.