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I can't quite remember the folder structure but I think there should be a Garmin folder and maybe a Tracks folder under that. I grab everything in there.
I'll normally look at the files in Basecamp to strip out any shit before uploading.
It can be a bit annoying because it creates a new track every time it's turned on or something so you end up with files that are just GPS points around your house.
hippy
amey
once you use the cable, what do you do? upload current.gpx ? its been quite buggy for me but I suspect user error.