| Juste pour les dames | 0.12 mi | 20 ft | 3.0% |
| Canal Wapping 1K | 0.63 mi | 16 ft | 0.2% |
| Canal+Basin | 0.89 mi | 13 ft | 0.1% |
| Ornamental Canal Sprint | 0.13 mi | 7 ft | 0.2% |
| 400m Interval East | 0.23 mi | 10 ft | 0.7% |
| 800m Canal Interval going East | 0.49 mi | 13 ft | 0.5% |
| The Canal | 0.38 mi | -49 ft | -0.8% |
| Shadwell Basin | 0.27 mi | -26 ft | -0.7% |
| Basin 1 | 0.20 mi | -7 ft | -0.3% |
| The Sim Surge (tm) | 0.40 mi | 16 ft | 0.2% |
| Limehouse Basin ½loop (east-side, ACW) | 0.29 mi | -10 ft | -0.6% |
| Joseph Street Climb | 0.30 mi | 151 ft | 9.4% |
| The Canal 1.5 | 1.50 mi | 33 ft | 0.4% |
| Canary Wharf - Vic Park | 1.75 mi | 43 ft | 0.5% |
| Limehouse Marina to Victoria Park | 1.52 mi | 33 ft | 0.4% |
| Limehouse to Roman Road | 1.26 mi | 23 ft | 0.3% |
| Regent's Canal: Rhodeswell Rd to Mile End Rd (northbound) | 0.40 mi | 23 ft | 0.9% |
| ME to VP | 0.84 mi | 13 ft | 0.2% |
| Mile End to Victoria Park | 0.83 mi | 13 ft | 0.2% |
| Regent's Canal: Mile End Bridge to Train Bridge (northbound) | 0.23 mi | 7 ft | 0.1% |
| Regent's Canal: Mill park to old ford (northbound) | 0.35 mi | 10 ft | 0.1% |
| Regent's Canal: RomanRd Bridge to Old Ford Bridge (northbound) | 0.14 mi | 3 ft | 0.6% |
| Regent's Canal: Old Ford Bridge to Bonner Bridge (northwesterly) | 0.23 mi | 10 ft | 0.7% |
| Regent's Canal: Old Ford to Cam Heath (westbound) | 0.62 mi | 13 ft | 0.2% |
| Canal Run Vicky to Broadway | 0.81 mi | 13 ft | 0.1% |
| Regeants Canal - Half way to work | 1.30 mi | 16 ft | 0.2% |
| Regent's Canal: Bonner Bridge to CamHeath Bridge (westbound) | 0.38 mi | -7 ft | -0.2% |
| Regent's Canal: Canal Gate to Broadway Mkt (westbound) | 0.48 mi | -10 ft | -0.1% |
| Regent's Canal: Canal Gate to CamHeath Rd bridge (westbound) | 0.19 mi | -3 ft | -0.0% |
| Victoria Park Sign to De Beauvoir | 1.31 mi | 16 ft | 0.1% |
| Mare St - Broadway Market Regent's Canal Sprint | 0.29 mi | -10 ft | -0.2% |
| Regent's Canal: CamHeath Bridge to Broadway Mkt Bridge (westbound) | 0.25 mi | -10 ft | -0.1% |
| Johnny's Mare to Kingsland on the Canal | 0.86 mi | 16 ft | 0.2% |
| Cat & Mutton Bridge to Queensbridge Rd | 0.33 mi | 13 ft | 0.6% |
| Broadway Mile | 1.06 mi | 16 ft | 0.2% |
| Regent's Canal: Broadway Mkt to Queensbridge (westbound) | 0.31 mi | 13 ft | 0.7% |
| Canal bridge-bridge 5 back | 0.07 mi | -0 ft | -0.3% |
| 'Tween bridges dash | 0.27 mi | 7 ft | 0.2% |
| Canal bridge-bridge 4 back | 0.21 mi | 7 ft | 0.4% |
| TS run club 4th km | 0.62 mi | 7 ft | 0.0% |
| John and Nick's Canal Run | 0.60 mi | -3 ft | -0.2% |
| Over the bridge, past the cafe | 0.20 mi | -3 ft | -0.2% |
| Bridge to Bridge E-W. | 0.75 mi | 10 ft | 0.2% |
| canal bridge-bridge 2 back | 0.20 mi | 3 ft | 0.2% |
| Canal bridge-bridge 1 back | 0.15 mi | -3 ft | -0.4% |
| n1 canal dash | 0.40 mi | 98 ft | 2.9% |
| Sprint 2 | 0.17 mi | 10 ft | 1.2% |
| Canal back to Pitfield | 0.89 mi | 46 ft | 0.7% |
| Canal to cut through | 0.71 mi | 20 ft | 0.1% |
| Coleman South | 0.19 mi | 10 ft | 0.5% |
