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@J0nathan
Your colleague lives a few roads away from me. I work in N1 7GT. The route I take is through Jubilee Park in Leyton, through the Olympic Park and then along Regents canal via Victoria Park. I come off the canal in Hoxton, but I believe the canal path continues onto Kings X, so they could come off around there. I used to go along Lea Bridge road and via Dalston, and still do if it's dark or raining but, even though the canal route is longer, it is traffic (and traffic light free) so doesn't add as much time as you might think.
I'm dreading the clock change more than ever since I discovered this route in. I think I'll continue to at least ride in this way through the winter, though.