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@dommyracer
My parents live in Amroth, lovely part of the world.
I rode the tour of pembrokeshire sportive in 2010, from pembroke I would suggest riding across to narberth and then north into the preselli hills.
if you ride around the coast, it's pretty much all up and down, there's not much flat...
check the profile
http://connect.garmin.com/activity/36868652