I do not have the maps nor the exact routes, but my suggestion would be to cross the Delaware somewhere around Port Jervis and work your way over toward Jim Thorpe and over through the center of Carbon County (Hazleton) and follow the valley system of the middle Susquehanna toward Sunbury and toward State College (via a northeasterly route) and into Altoona following old rte 220 south to Bedford and then take route 30 and follow the reverse route of the Crush the Commonwealth from there.
there are shorter and flatter routes (especialy the first part, but you will love the scenery up around Carbon County). I found a very flat, long valley system (about 35 miles long) that ran from Bloomsburg, PA to Lewistown, PA (via elysburg).