Nothing that exciting...
From Bury Rd up to Mott Street on the fire roads. Down into Gunpowder park and across into the Lee valley, up the tow path into that bit with the lakes and twisty paths. Back down via a cafe on the canal, through the park again and back up Avey lane. Recover from Avey lane and back down to the car park either on the fire roads or that downhill run depending on slop / how knackered you are.
20 miles... takes about 2 hrs plus bacon stop.
Really just one step off buying a road bike
but it's pretty mud free and there's plenty of opportunity to get the heart rate banging on the stops
Strava linky
http://www.strava.com/activities/117179946