Tag Archives: tramping

Review | The Shell Guide to the Routeburn (NZ) Track by Philip Temple | Pt 2 General Information

Planning to complete the Routeburn track in New Zealand? Want some information about  access, accommodation, weather, clothing and equipment, fitness and preparation. This article is a part review of the 40 page Routeburn Track Guide by Philip Temple, published by Whitcoulls in 1976, which has become a NZ tramping classic and still contains valuable information.

General Information

Ranger Stations and Access

Located at Glenorchy and Te Anau. Check in /out required

Can be walked from either end. Eastern access is from Queenstown to Glenorchy.
Western access from Te Anau to The Divide on the road to Milford Sound

Accommodation

  • Off Track: Queenstown, Te Anau, Glenorchy,  Eglinton Valley (on Te Anau-Milford Hwy)
  • On Track: Commercial Lodges at Routeburn Falls and Lake Mackenzie but can only be accessed as part of a Guided Walk.

Weather and Season

“Prevailing winds are NW and SW; heavy rainfall is common and snow may fall down to 1000m at any time of the year. The Hollyford Face between Harris Saddle and Lake Mackenzie is particularly exposed to wind and precipitation and the Saddle is normally snow bound during the winter and early spring. The usual season for track walking is late November to mid-April. The saddle crossing should not be undertaken at any time except under favourable weather conditions.

Clothing and Equipment

Temple warns that the weather is very variable with trampers needing to carry both warm weather and cold weather/snow gear. He gives the normal warnings about the need for a waterproof parka, well broken in boots, first aid kit compass and map.

Fitness and Preparation

The author gives some excellent advice on the need to be fit and have well broken in boots so that “you will have more time and opportunity  to appreciate the scenery and natural features that you have made so much effort to reach!” His wise counsel that “there’s only one way to get fit for tramping- and that’s tramping” is very sound.

Approach to Walking

 I like his hints on how to walk. “Don’t rush and don’t loiter….. And rests should not be too long, otherwise you may stiffen up and lose your rhythm…..Start out early each day, so you always have time on hand. … Remember the golden rule – the pace of the party is that of the slowest member.

Part 3 in this series will discuss the actual route notes provide by Temple.


Related reading

Related Routeburn Track Planning posts

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Bushwalking Fitness | Pt 2 Impact of Age

What impact does age have on fitness? How should I vary my training to suit my age? How can I measure my level of fitness?

Statistics show that 45 to 65 is the largest age group in bushwalking clubs. No doubt many have recently joined a club to get fit, others have been bushwalkers for many years, but all will be aware that as they get older they need to exercise regularly to maintain a high level of fitness and counteract the ageing process. Not only do you need to continue to exercise regularly as you get older but you probably will need to modify your diet to compensate for a decrease in BMR (basal metabolic rate), which means you will need to eat less.

My personal experience has shown that not only has growing older reduced my aerobic capacity but that it now takes much longer, after a break from training, to recover former levels of fitness.

Research has shown that aerobic fitness decreases from 35 years and accelerates as you get older, losing 10-15% each year once you reach 50. As you get older you lose muscle mass, increase fat and your ability to pump blood around your body decreases. However there is hope; keep exercising at a high level and you can slow down the process of ageing.

Generally accepted wisdom is that you should train at between 65 – 85% of maximum heart rate and this is calculated by subtracting your age from 220 (beats per minute). This means that as you get older, you are advised by most to exercise at a lower intensity. The research above however indicates that those over 50 might be better exercising at a higher intensity, using interval training, and reducing the volume of their training.

Cross-training (walking, riding, climbing, skiing) is one way to keep training volume high and maintain high levels of motivation while at the same time reducing muscle-tissue damage, which sometimes results from repetitive running. As muscle mass decreases with age, strength training becomes important and should not be ignored, especially if heavy pack carrying is part of your normal bushwalking.

I find that my motivation is helped by regularly measuring my fitness/health and observing positive progress. There are four main fitness monitoring devices, three of which do a similar job and the fourth measures body characteristics:

  • Smart Phones eg Nokia, iPhone (with or without heart Rate Monitor): upload to a dedicated website
  • Nike shoe sensors (iPod, iPhone): senses movement and upload to you upload to iPod, iPhone from where it can be uploaded to a dedicated website for analysis
  • POLAR wristwatches with heart rate monitor strap: upload to you computer or watch
  • Body Composition Monitors : such as the Tanita InnerScan which measure Weight, Body Fat %, Body Water %, Daily Caloric Intake, Metabolic Age, Bone Mass, Muscle Mass, Physique Rating, and Visceral Fat Rating, adjusted according to your gender, age, height and weight, and rated against population statistics. All you have to do is stand on the device, which looks like normal body mass scale. This device is surprising accurate showing trends such as improving metabolic age as fitness improves, and correlates with the fitness level shown by my Polar wristwatch. I would highly recommend the purchase of this body composition monitor, which has been a great source of motivation for me.

See also:

From an earlier post:Using your Smartphone to Monitor Fitness Levels for Bushwalkers and Hikers
FAQ – Age and Exercise (Roger Caffin)

Creative Commons License This article by Bush Walker is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

Bushwalking Fitness | Pt 1 Why, How and When?

How does bushwalking fitness differ from general fitness? Are there specific training methods that will help bushwalkers?  How long in advance should I start training for a specific bushwalk?

Introduction

You will enjoy your bushwalk much better if you are fit, so that you have time and energy to talk to your fellow bushwalkers, admire the environment and take photos. Getting fit requires a well balanced program to develop the strength to carry a backpack, leg strength (quadriceps and knees) for hill climbing/descent, aerobic fitness and stamina. The two key components are cardiovascular (heart) fitness  and motor fitness (particularly strength, endurance and balance).

Getting fit can take many months, up to six for a strenuous multi-day expedition,  so don’t leave it till the last moment! Intense training under expert guidance can shorten this to as little as 6 – 8 weeks, for an 80% gain of what you could have achieved in 6 months.

If you have access to a fitness consultant/personal trainer, perhaps at your local gym, seek advice before you start training. Have the trainer determine your current fitness level or perhaps measure it yourself. I have posted some ideas to help you do this previously. Using your Smartphone to Monitor Fitness Levels for Bushwalkers and Hikers

Check with your doctor, whether you have any underlying health problems that could preclude certain types of training. Decide, in consultation, whether you need upper body strengthening exercises, how many sessions you will require, their type and their duration per week.

Your aerobic conditioning program should keep your heart rate high (65-85% of maximum rate, adjusted for age) and last 30- 60 mins per day, leaving some rest days. Interval training over at least a  three month period can further increase your cardiovascular fitness.

Stamina and strength training should replicate the terrain and weight carrying you will experience when bushwalking. There is little point in training on the flat, for short durations, at high speed with no pack, if your bushwalking is likely to be over hilly terrain, with a heavy pack and for 8-10 hours at a time. Gym fitness often doesn’t translate to fitness on a bushwalk.

Try stair climbing, if you have no hilly terrain near your home, or perhaps use a treadmill with an incline or a stepping machine. Start wearing your backpack as you get fitter.

In general, try to reproduce the terrain, weight carrying, duration and speed needed during your training. Be careful to build up slowly and not to overdo the frequency, intensity and duration of training too early. Don’t ignore the value of building up balance and  movement skills, which will allow you to move faster over difficult terrain. Scrambling skills are very useful!

Training for long days of bushwalking requires long days of training. Concentrate on legs, back and lungs! The number of sessions will vary, but 2-3 sessions per week with a backpack, gradually increasing to the likely weight will be most effective.

 Some Tips

Aerobic exercises could include:

  • climbing AND descending hills or stairs
  • running, cycling, skiing, snowboarding

Don’t forget to:

  • warm up and warm down with a 10-15 minute aerobic warm up and 5 – 10 minute warm down
  • Stretch for 15 minutes after warm up and immediately after your workout.

References:

RMI Training Recommendations ( pdf download)
An RMI Guide Shares his Views on Training (pdf download)
Training for climbing, trekking and skiing…. ( IcicleUK.com)

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Tramping Book Review | The Shell Guide to The Routeburn Track (NZ) Philip Temple, 1976

Philip Temple

In the seventies, Philip Temple wrote a series of Shell guides for many of the great New Zealand walking tracks including the Routeburn, Milford, Heaphy, Tongariro, Waikaremoana, Copland and Hollyford.  The Routeburn Track Guide, published by Whitcoulls in 1976, has 40 pages, including a two-page centre map, and a personal notes page. While it is no longer in print, it has become highly sought after as one of the first guides to the track. Philip Temple has written 36 books going back to the early 1960s, with many related to New Zealand and his mountaineering experiences. He was a keen walker, personally walking the routes and taking part in expeditions to New Guinea and the sub-Antarctic. His diverse skills have included landscape photography and he continues to write novels.

 I love reading walking guides and my bookshelf is full of such guides. It was therefore with a great degree of anticipation that I waited for my copy, bought online from the Tall Ships Gallery in Palmerston North.

This book is well illustrated by historical photos of Routeburn Flats, The Earland Falls, Emily Peak reflected in Lake Mackenzie, Lake steamer Antrim at Kinloch, Sir Thomas Mackenzie, the original hut at the start of the track, Harry Bryants open air buses, a two page map of the Routeburn track, Routeburn Gorge, Routeburn Falls, Lake Harris in spring, Looking down the Hollyford Valley, Lake Howden and the Greenstone Valley, Mounts Christina, Crosscut and Lyttle, Harris Saddle and shelter.

Preface

This guide is one of a series and in the author’s words ” ……designed to assist those who would quit wheels for walking, shoes for boots, and make the effort to explore the country first hand.”

History of the Track

The track has enormous historical significance for the Maoris as it represents an early route from Lake Wakatipu to mine greenstone in the mineral rich ranges to the north-west for trade in South Westland and Central Otago, which continued to the mid-nineteenth century. Wakatipu was first seen by Europeans about the same time. Not long after goldminers, searching for an more direct way to get their gold to Australia other than via Dunedin began exploring the Routeburn with the aim of establishing a port at Martins Bay.

Over the last hundred and forty years, the Routeburn has steadily gained popularity with tourists and trampers. Early in the 1900’s the track was extended from the Harris Saddle to Lake Howden.Then in the nineteen thirties, a motor service from Kinloch into the Routeburn commenced. Just before WWII the final section of the Routeburn track was completed and in the nineteen seventies the road over the Dart river meant that the Routeburn became accessible by motor car, replacing the lake steamer Earnslaw.

General Information

This section gives information about access, accommodation, weather, clothing and equipment, fitness and preparation.

In  future posts, I will comment on Philip Temple’s sound advice and his route guide.

Related reading

Related Routeburn Track Planning posts

Creative Commons License This article by Bush Walker is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.

iPhone Apps for Bushwalkers Visiting New Zealand (NZ)

Want to check the weather in NZ? Listen to streamed radio? Find Public transport in Auckland or Wellington? Book an Air New Zealand Flight? Calculate distances and times between towns? Find wifi access or budget accommodation? NZ Snow report? Navigate roads? Identify birds and their calls? View topographic maps?

 There are certainly a large number of iPhone apps available to bushwalkers/trampers and I have reviewed many of these in a series of previous posts, some in detail and others briefly.

This post looks at 15 or so iPhone apps from the perspective of someone who is planning to tramp in NZ or has arrived in New Zealand and wants to add some local flavour.  To make it easier, I’ve grouped these and provided a brief synopsis, taken directly from iTunes. Where I have actually used the app I have provided a more detailed review

Weather

  • Weather NZ

    Get the latest weather forecasts from New Zealand’s own MetService forecasters. Up to date, marine and general forecasts for all New Zealand Urban areas. WeatherNZ also lets you chart tidal data for all Primary and Secondary ports around NZ, plus lets you see latest Situation isobar image as they get released. Snow and Surf reports are updated directly from snow.co.nz.

  • New Zealand Snow Report

    Get your New Zealand snow reports on the go, for free, with SnowReports.co.nz and your iPod Touch or iPhone. Whether you are on the road or still lying in bed you can instantly check the weather, road and lift conditions at your favourite NZ ski areas. Or, if you are trying to decide which ski area to go to, simply browse conditions at ALL of them! The free SnowReports summaries include: Mountain name, Weather status, Road conditions, Number of lifts open, Snow base depth, New snow depth, Temperature, Wind, Time last updated

Transport

  • Timetable NZ

    If you’re a user of public transport in Auckland or Wellington then this App is for you. Find bus, train, ferry and even cable car schedules for public transport in greater Wellington and the City of Sails. Store frequently used routes in a favorites list and view the next three departures on those routes in a convenient initial page. View the location of your departure station within Google Maps in relation to where you are now to help you find where you should be going. Best of all, these schedules are all stored on your iPhone or iPod meaning that you don’t need to have a network connection to use the App.

  • Air New Zealand-mPass

    With mPass on your iPhone or iPod Touch you can: View up to date details of all your flight bookings. Go straight to the gate when travelling within New Zealand without bags. mPass acts as an electronic boarding pass. The mPass boarding pass is also recognised by Air New Zealand airport kiosks. Just scan your mPass boarding pass to collect baggage tags when travelling domestically with bags. If you’re a Koru member, scan your mPass boarding pass for entry to the Koru Lounge.

Tourism

  • Find NZ

    Find! NZ is a New Zealand local search engine based on location awareness. The app uses an open source database from Zenbu. (www.zenbu.co.nz) Features: Online & Offline search. Search the nearest points of interest by predefined 43 categories. Custom search by any keywords from your keyboard entry.  Phone call, Open website, Send email, Send SMS and Map. (phone call available on iPhone only) Add, Edit Entries – You can add/edit entries in App. (Online only) Option to choose location control : GPS or Manual setting. Option to choose the max number of search results to display. (200 max) Special offers provided by Arrival NZ Magazine. (Discount coupons/Free stuffs)

  • NewZealand.spot-on

    Browse activities and destinations by region and then save them for quick access upon arrival. Save and share your adventures back home by creating custom Postcards with your photos and then posting them to social networks.
    Highlights: Works offline so that you can plan your trip during your Air New Zealand flight 1500+ pre-loaded activities and destinations organized by geography/region. Postcard builder with dozens of frames, stamps, and captions to make fun vacation snaps for friends and fans across Facebook and Twitter. Travel Notes area for backing up important names, numbers and trip detail.  Recommendations from local bloggers and recent travelers. Automatic content updates of additional activities and events
    Helpful tools include: WiFi Finder – lists cafés, libraries, and other known establishments with wireless access. Distance Calculator – estimated driving/flying times between towns. BBH Hostel Network – full list of budget accommodations and amenities across the North and South Islands. iSite Kiosk Directory – New Zealand’s official travel information resources. Kiwi Translations – learn the lingo so you can order your coffee just right.  Map of New Zealand – pinch, zoom, plot, escape.  Book a flight – direct access to Air New Zealand flight bookings and deals
  • Zenbu

    Find Everything from Zenbu instantly on your iPhone, no network connection required. http://www.zenbu.co.nz is a local search engine for New Zealand (and only NZ) places, products & services with over 80,000 listings including restaurants, cafes, accommodation, hairdressers, service stations, banks, ATMs and more. With this app you have the name, address, phone, website, activity description and opening hours all at your fingertips. Zenbu is the perfect reference tool for locals and tourists.

  • Lonely Planet Auckland

    # easy to use – swipe to scroll through a full table of contents, dip into sections, and turn pages with a flick of your finger # offline maps – there’s no need to go online to access our detailed street maps, fully retooled for the iPhone with location awareness, multi-touch controls, full-colour styling and six-level zoom # tons to see and do – choose how to search through hundreds of geo-coded points-of-interest (POIs) – by proximity, category, preferences or favourites – then just tap to visit the website, or place a direct call # text search – whether you’re into ‘live music’ or ‘fine dining’, every article and POI in your guidebook is text-searchable # location-based navigation – plot your location in real time on our interactive maps, exploring back streets and hidden treasures with no danger of losing your way # worth a thousand words … – if you need some inspiration, just thumb through images taken by our award-winning photographers # personalisation – tailor your City Guide to your tastes by tagging the best POIs as ‘favourites’ # money saving – forget roaming costs, our apps are designed for offline use, and only take up the room of an average album on your iPod

Navigation

  • MapApp NZ

    MapApp NZ South Island displays full topographic maps of New Zealand’s South Island. Explore the South Island on your iPhone or iPad.  Find your current location on the map using the built-in GPS.Search for place names. MapApp includes all the map data with the app, so maps can be displayed even when you have no cellular coverage. The map data is derived from the latest LINZ 1:50000 scale Topo50 series.

  • Google Earth

    Navigate the world with a swipe of your finger. Swipe with two fingers to adjust your view to see mountainous terrain. Show the Panoramio layer and browse the millions of geo-located photos from around the world. View geo-located Wikipedia articles. Use the Location feature to fly to your current location. Search for cities, places, and business around the globe with Google Local Search. Nav4D New Zealand

News

  • New Zealand Radio Streams

    Alarm Clock Sleep Timer Search by radio name,  Graphic Equalizer, Favorites list, History of last played stations ,Regular updates over the air, Customer service support, Song title and artist name (when available), iPhone 4 Retina Display icon, Recording, Facebook & Twitter support, Advanced Alarm Manager – Multiple Alarms, Day Selection, iPod music / Radio station and more, Transfer Recordings to your computer with iTunes USB File Sharing (iOS 4.x), “Wifi only” On/Off switch (setting can be found in the main setting app under Radio)

  • New Zealand Radio Stations

    The Tunin.FM New Zealand Radio Stations application allows you to listen to New Zealands radio stations whilst travelling. You no longer need to switch frequencies when travelling across different coverage areas. You can now even listen to internet-only radio stations or local stations whilst travelling and anywhere you like. Enjoy radio in digital quality on the train, the bus, in the car and on your bicycle. The Tunin.FM-application does not require a Wi-Fi connection. With this app, even mobile internet connections which are sometimes slow (i.e. 2.5G/GPRS) allow you to listen to good quality radio. It is easy to save your favourite radio stations on the list of favourites and an automatic record is kept of the radio stations you listened to most recently the next time you start the app again.

First Aid 

  • St John NZ CPR

    St John is the leading provider of first aid training in New Zealand as well providing ambulance services to 85% of the population. This application teaches the life saving skills of cardio-pulmonary resuscitation, commonly known as CPR. Knowing how to save a life of a family member, friend or colleague is vital, so why not get this application now so you have it on your phone. You never know when you might need it and it is FREE.

Field Guides

  • What Bird NZ

    WhatBirdNZ provides a concise pocket reference guide to many of the interesting birds that can be seen around New Zealand. Not only does it allow you to hear and see them but it also provides interesting trivia in a fun “Top Trumps” style card format. Also when in this view you can rotate your iPhone/iPod to see a zoomed in photo.

Similar Posts: 

iPhone

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Bushwalking Navigation | Using Topo50 Maps (LINZ) for Tramping in New Zealand

Want to plan your NZ tramp using digital topographic maps? Like to view NZ Topo50 maps on your iPhone or Mac? What sorts of maps are best for tramping?  How do you select the appropriate map? How can you load and calibrate these maps on an iPhone or Mac computer? What are some of the technical problems?

New Zealanders are certainly lucky to have high quality recent produced raster digital topographic maps (300dpi) available for download for FREE , and despite some controversy, the change to NZGD2000, which is equivalent to the universally used WGS84 for bushwalking purposes, has brought some bonuses for those of us who like to use NZ maps on our iPads and iPhones. There is no doubt that for tramping a 1:50K topographic map is needed and  for steep terrain a 1:25K map is even better.

Navigation Apps

Many newer mapping programs that may not have been able to use the old NZGD1949 datum, but do have the newer WGS84 datum installed, are now able to be used by bushwalkers/trampers in NZ. Two of my favourite navigation apps,  Bit Map for the iPhone and MacGPS Pro for the Mac computer can now view and use the latest NZ Topo50 (1:50K) and Topo250 (1:250K) maps. No doubt any GPS that is able to load non-proprietary maps will be able to used these maps too.

Land Information New Zealand (LINZ)

The new Topo50 and Topo250 map series are available for download from the Land Information New Zealand website in two formats

  • geoTIFF (141 Mb for a typical map) (no map legend or margin, but includes embedded calibration data to allow automatic georeferencing and alignment of adjacent maps)
  • TIFF (214Mb) (includes the legend and margins, identical to the paper version)

Map Selection

The first step is to decide which map you wish to download and this can be done by going to the LINZ Map Index page and selecting the appropriate 1:250,000 map. Once you have selected the correct large scale map, clicking the large grid square, will reveal twenty five, 20 km x 20km 1:50,000 maps which can then be individually selected for download.

Loading Topo Maps into your Map Viewing App

Bit Map requires that you first convert the geoTIFF map image file ( no margins or legend) into a form that it can read and labels .bitmap. This can be done within your iPhone or  using a desktop application, such as those available free of charge on the developers website, which optimises the files for use prior to loading into your iPhone. The optimisation process splits the large geoTIFF image file into a large number of smaller tiled JPEG image files which have been produced at a much lower resolution to reduce loading time. This optimised format is very similar to ozf2 format, which means that if you already have files of this type from a program such as OziExplorer (not version 3), they should load without the need for any optimisation.

The next step is to calibrate the file, which requires a knowledge of the grid references of the corners of the map and the grid zone name. For the Routeburn track this is 59G. The grid references of the corners of the map (extents) can be found from the LINZ website, where it is possible to download the data as a text file, spreadsheet (preferred so you can change the order of the data) or view on the screen.

World UTM Grid Zones by Alan Morton

View an enlarged map

MacGPS Pro first needs to convert the geoTIFF image file into PICT format, which while no smaller, is the format used internally by the program. Once imported the file is automatically calibrated by  the user when the correct units (datum: NXZGD2000 and grid: NZTM2000, km, m, magnetic or true) are chosen and the file saved.

Check you have it right by finding the coordinates of a known point on the map and see whether they correspond to that on the TIFF or paper map

View Similar Posts

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Bushwalking Trip Plan | Routeburn Track, New Zealand | Pt 3

Previously I looked at how to plan a walk to the  Routeburn Track in the South Island of New Zealand from Adelaide, South Australia, how to search the internet for information, whether November is suitable from a weather perspective,  reviewed commercial packages, and costed the logistics.

The next stage in tramping the Routeburn Track will involve locating relevant maps, and preparing a detailed route plan.

Maps

High quality image files may be downloaded free of charge from Land Information NZ (LINZ) or paper copies purchased from map retailers. 

  • geoTIFF (138 MB) (no margins, suitable for mapping software, have calibration data embedded)
  • TIFF (79 MB) ( full paper map including legend)
  • Topo50 map legend (858KB) (Additional to the Topo50 GeoTIFF)
  • Important Topo50 information

The relevant Topo50 (1:50K) Maps are CB09 Hollyford, CB10 Glenorchy and this whole area is covered by Topo250 Te Anau #25 (1:250K)

The relevant ones from the old series of maps, now replaced by Topo50 were Map 260 D40 / C40 Milford, Map 260 D41 Eglinton, Map 260 E40 Earnslaw

Routeburn Track Map download ( from Routeburn Track Independent Tramping Southland/Otago – 2010/2011 season – DOC) 

Routeburn Track Route
 
Most trampers seem to do the walk in 3 days, with 2 nights in one of the DOC huts, but it would be feasible to do it in one day, if you were fit, travelling light and admiring the scenery was not a high priority.

One Way
Time 2 – 3 days
From Routeburn Shelter, head of Lake Wakatipu
To The Divide, Milford Te Anau Road
Distance 39 km
Huts 4 Great Walks Huts, 2 Great Walks Campsites
Grade medium
Highest Point
1277m, Harris Saddle
Lowest Point 450m
Maps Topo50 (LINZ) CB09, CB10; Topo250 25                (Source: Backcountry NZ)

Detailed track notes are provided on the Backcountry NZ website

Location
Distance
Times
Routeburn Shelter to Routeburn Flats
8 km
2.5 hours (2)
Flats to Routeburn Falls
3 km
1.5 hrs (1)
Routeburn Falls to Harris Saddle
5 km
2 hrs (1.5)
Harris Saddle to Lake McKensie
10 km
3 hrs (3.5)
Lake McKenzie to Lake Howden
10 km
3 hrs ( 3.5)
Lake Howden to Divide
(Source: Backcountry NZ)
3 km
1 hr ( 1.5 hr)

Bookmarks

I have added all my bookmarks to Delicious, the  social bookmarking site, where you can see my Routeburn tagged bookmarks and those of others. Filter the bookmarks by tag eg “tracknotes”, search by tagger’s name eg “oz.bushwalkingskills”, or select those that have been bookmarked often, which is usually an indication of their value.

Web Research

 Read other posts in this series about the Routeburn Track

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    This article by Bush Walker is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License.