| Havist rd | 0.24 mi | 13 ft | 1.1% |
| Mortimer Rd to the Canal | 0.41 mi | -33 ft | -0.5% |
| Kilburn Lane hill (short) | 0.20 mi | -10 ft | -0.9% |
| Ladbroke Grove to Great Western Road | 0.74 mi | -23 ft | -0.6% |
| 3 Bridges | 1.51 mi | 26 ft | 0.0% |
| Lothrop Street Climb | 0.42 mi | 141 ft | 6.3% |
| Canal Mile | 1.08 mi | -33 ft | -0.3% |
| Great Western Road to Harrow Road | 0.36 mi | -33 ft | -0.1% |
| way back | 0.49 mi | 30 ft | 0.4% |
| Harrow Road to Westbourne Terrace Road | 0.46 mi | -3 ft | -0.1% |
| London: Train-Office Part I | 0.28 mi | 20 ft | 0.5% |
| Serp (anti-clockwise from top of Italian Gardens) | 2.03 mi | 36 ft | 0.0% |
| The Long Water full stretch | 0.97 mi | -23 ft | -0.3% |
| Italian Gardens to The Lido | 0.53 mi | -13 ft | -0.4% |
| The Long Water South | 0.36 mi | -13 ft | -0.2% |
| Serpentine South (Eastbound) | 0.92 mi | -16 ft | -0.1% |
| Serpentine Loop (Anticlockwise) | 1.85 mi | 30 ft | 0.0% |
| The Serpentine round bridge - bridge | 1.25 mi | -30 ft | -0.2% |
| South half of serpentine lake | 0.47 mi | -10 ft | -0.2% |
| Serpentine South - 500m interval training | 0.31 mi | -10 ft | -0.3% |
| 250M - Lower Serpentine | 0.13 mi | 7 ft | 0.2% |
| 200m reps - odds | 0.11 mi | 3 ft | 0.1% |
| The Serpentine Strip | 0.39 mi | -16 ft | -0.3% |
| Serpentine north side west bound | 0.88 mi | 26 ft | 0.3% |
| 200mm to aid station to penalty box | 0.19 mi | 23 ft | 2.0% |
| Race to the lamppost | 0.08 mi | 16 ft | 3.7% |
| Boat House - Triangle Sprint | 0.26 mi | -30 ft | -0.5% |
| 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% |
| Regent's Canal: westway to Little Venice (northbound) | 0.18 mi | 16 ft | 0.8% |
| 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% |
