Technical singletrack with nice ups and downs, river crossings in two places, a few parts with somewhat difficult climbing involved. There is a nice portion along Rockburn Branch trail where you run along the river and also make a crossing.
Start at the Morning Choice Trail
entrance off Landing Road and take the left hand trail. Shortly after is a river crossing with stepping stones (or just run through if it's warm :-)). A short ascent begins and this are is popular with walkers and mountain bikers so keep an eye out for them. Take the path to the Avalon Area when you see the sign for it and the Cascade Falls Trail
About 500m past the second Old Track Loop
trail entrance, take a left. It is not very obvious and not signposted. Carry on running through the forest, into open land, hugging the edge of the field. You'll see a ruined building in the woods after this open area. Another open area comes up and then back into the forest for some twisty singletrack before heading down hill into the Avalon Area. At the intersection, run straight on, now following the purple blazed trail.
Now on Rockburn Branch trail, follow it round and when you come to a wooden bridge on the trail, keep to the right. Carry on running until you come to a thin tree with a purple blaze. The trail to the left isn't obvious, but you'll see it if prepared.