it's very easy to hit those parameters, I usually start at the outdoor center, head up Wind Up and initially head to the left to the new quarry look out (Steam Donkey it's called on TF), then come down Broadway/Fifth Ave to Last mile bringing me back to the top of Wind Up. From there Last Mile to Grace's Loop, Falls from Grace, Falls Trail, Nimbus to the cluster of Cloud Climbers up to Lynx - this is where is starts getting really good! Lynx to Escolator, connect back to Lync (add in Rock N Rool lollipop for good measure) to Grassy Knoll (my fav section) to Southern Ridge to the Class 4 Road... THEN up Ridgeback (awesome trail, not that well traveled and low on the maintained), to junction with Southern Belle and down back to the class 4 road making your way back to the Town Forest Lot. At this point I head back up Cloud Climbers so I can come down Pass The Buck and Quarry Trail/Chase...Nimbus to Cort's Jester then Home Again back to the Outdoor Center. That's it in a nut shell for me, there are many variations and other trails sections you could substitute, but that pretty much covers the entire mountain, has really nice tech, climby as hell and 3-4 hours depending on pace (obviously) but MORE SO familiarity with the intersections - there are A LOT of intersections. Some people complain about lack of flow, which I get, but once you get the system down it totally works!