| downhill dash | 0.33 mi | -26 ft | -1.0% |
| Blackfriars - Westminster (bridge to bridge) | 1.27 mi | 39 ft | 0.2% |
| Blackfriars to Walkabout | 0.52 mi | -30 ft | -0.0% |
| ISA Mile Challenge | 0.97 mi | 39 ft | 0.3% |
| Blackfriars to Embankment | 0.73 mi | -30 ft | -0.0% |
| Blackfiers to Westminster | 1.12 mi | 108 ft | 0.9% |
| Victoria Embanksprint | 0.49 mi | 30 ft | 0.3% |
| TOBY V BEN | 1.16 mi | 39 ft | 0.2% |
| Proper mile on the Embankment | 0.93 mi | 43 ft | 0.4% |
| Embankment flat mile | 0.99 mi | 39 ft | 0.4% |
| VLM Mile 25 | 1.00 mi | 39 ft | 0.4% |
| Embankment 1k Interval | 0.61 mi | -43 ft | -0.4% |
| Temple Gardens to Westminster | 1.08 mi | 39 ft | 0.4% |
| Temple to Big Ben | 0.99 mi | 39 ft | 0.0% |
| Waterloo Bridge to Golden Shower Jubilee Bridge | 0.26 mi | 23 ft | 0.1% |
| Waterloo Bridge to Westminster Bridge | 0.68 mi | 39 ft | 0.2% |
| Waterloo Bridge to Ministry Of Defence | 0.41 mi | 39 ft | 0.9% |
| Embankment to Westminster | 0.37 mi | -20 ft | -0.2% |
| Embankment Bridge to RAF Memorial | 0.14 mi | -16 ft | -1.6% |
| GP West bound thru Le Parc | 0.33 mi | 26 ft | 1.2% |
| Marble Arch lights to Lights | 0.06 mi | 3 ft | 1.0% |
| 90S 10K Pace 1 | 0.27 mi | 7 ft | 0.3% |
| Hyde Park Corner to Serpentine | 0.23 mi | 3 ft | 0.2% |
| South Serpentine 800m | 0.49 mi | 13 ft | 0.3% |
| 200m rep | 0.12 mi | -3 ft | -0.4% |
| Serpentine South (Westbound) | 0.92 mi | 16 ft | 0.0% |
| long water to italy | 0.38 mi | -10 ft | -0.2% |
| Leg burner Hill | 0.08 mi | -20 ft | -1.9% |
| uphill exit of park | 0.04 mi | 13 ft | 5.7% |
| Regents Canal - Paddington Station to Ladbroke Grove | 2.06 mi | -39 ft | -0.0% |
| Grand Union Canal - Paddington to Old Oak Lane | 3.42 mi | 36 ft | 0.1% |
| Regent's Canal: westway to Little Venice (northbound) | 0.18 mi | 16 ft | 0.8% |
| Bridge House to Scrubs Lane bridge | 2.42 mi | -33 ft | -0.1% |
| Canal Path wk av past flyover | 0.50 mi | -30 ft | -0.4% |
| 400m bridges: Harrow Rd to Gt Western Rd | 0.37 mi | -33 ft | -0.9% |
| Ladbroke Grove > Scrubs Lane (via Regents Canal path) | 0.86 mi | -23 ft | -0.1% |
| Regents Canal - Ladbroke Grove to Old Oak Road | 1.62 mi | 30 ft | 0.2% |
| Canal - Kensal to Old Oak | 1.58 mi | 30 ft | 0.2% |
| Scrubs Lane bridge to Old Oak Ln bridge | 0.71 mi | 26 ft | 0.6% |
| Regent Canal - Old Oak to White Bridge | 2.36 mi | -75 ft | -0.3% |
| Grand Union - Harlesden Leg | 0.55 mi | -3 ft | -0.1% |
| Action - Perivale Canal | 3.81 mi | -43 ft | -0.1% |
| Canal Outbound | 0.54 mi | 10 ft | 0.2% |
| Canal - Abbey Rd -> White Bridge | 1.09 mi | -62 ft | -0.8% |
| Wembly Canal Bypass | 3.19 mi | -23 ft | -0.1% |
| Bilton Road to Horsenden Hill | 1.09 mi | 10 ft | 0.0% |
| perivale fartlek | 0.62 mi | -20 ft | -0.2% |
| Between bridges Capital -> Oldfield | 0.41 mi | 43 ft | 0.7% |
| Winding park roads | 0.40 mi | 13 ft | 0.3% |
| Alexandra Climb | 0.53 mi | 43 ft | 1.3% |
