The chart below is a summary of distances along the Baden-Powell trail from Eagleridge Drive (Horseshoe Bay) to Deep Cove. They are taken from the book Exploring Vancouver's North Shore Mountains, published by Roger and Ethel Freeman in 1985. The Knee Knacker race follows most of this trail, except in Lynn Valley where the race crosses the Pipeline Bridge rather than the Suspension Bridge.
Please note that on race day an additional 0.2 miles is added to the race start by sending the runners on an out-and-back along the Highway 99 entrance ramp at Eagleridge Drive. This is done to spread out the field before entry to the single-track trail. There is also a short jaunt from the trail head on Panorama Drive to the beach in Panorama Park at the very end.
| Miles | Km | |
| Eagleridge Interchange (exit 2, Upper Levels Hwy) | 0.00 | 0.00 |
| Eagle Bluff viewpoint on Black Mountain | 3.84 | 6.19 |
| Black Mountain - South Summit | 5.10 | 8.22 |
| Cypress Bowl Ski Area parking lot | 7.29 | 11.74 |
| Miles | Km | |
| Pacific Run & Hollyburn Mountain Trail | 8.62 | 13.87 |
| Warming Hut (Power Line Trail) | 9.30 | 14.96 |
| First Lake (Hollyburn Lodge) | 9.99 | 16.07 |
| Cypress Resort (top of "Hollyburn Chute") | 10.79 | 17.35 |
| Power Line (Skyline Trail) | 12.13 | 19.50 |
| Fire Road (north) intersection | 13.05 | 20.98 |
| Craigmohr Road | 13.44 | 21.60 |
| Glenmore Road | 14.18 | 22.79 |
| Cleveland Dam (west end) | 14.61 | 23.48 |
| Miles | Km | |
| Nancy Greene Way (at park entrance) | 14.90 | 23.95 |
| Grouse Mountain Skyride | 15.85 | 25.48 |
| Skyline Drive | 17.48 | 28.10 |
| Prospect Road junction | 17.69 | 28.44 |
| St. Georges Trail | 18.35 | 29.50 |
| Mountain Highway | 20.21 | 32.49 |
| Lynn Valley Road | 20.85 | 33.53 |
| Dempsey and Lynn Valley Roads | 21.53 | 34.63 |
| Suspension Bridge | 22.15 | 35.62 |
| Twin Falls Bridge (do not cross) | 22.54 | 36.25 |
| Lillooet Road (gravel) | 23.48 | 37.76 |
| Seymour River crossing | 24.00 | 38.60 |
| Miles | Km | |
| Hyannis Drive | 24.59 | 39.56 |
| Mushroom Trail | 26.21 | 42.16 |
| Mt. Seymour Road | 27.28 | 43.88 |
| Indian River Drive (trail follows it eastbound) | 27.84 | 44.79 |
| Leave Indian River Drive | 28.14 | 45.27 |
| Panorama Drive (eastern end of trail) | 29.76 | 47.87 |