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Guys after an off road route can be fire track from St Albans to Stanmore for my boss!.
And whilst we are at it anyone know about Stanmore hill and deacon hill for a bit of down stuff.

Cheers
B.

There is a route on strava but I don't use it so can't see it

I used to live around there, and to be honest nothing is springing to mind.

but a quick look on google maps terrain mode, and there are a few cycle routes and the river tow paths might be an option. River Ver to Watford area and then through the country parks? but that is from map only and not sure if you can actually do it.

Cant help you on the other bits too. Sorry

Cheers