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@bikepusher
here's a fairly straightforward Tottenham-Epping route you could try:
www.everytrail.com/view_trip.php?trip_id=405108
For a more interesting return leg, you could go via Theydon Bois and up High Beach, then follow paths inside Epping Forest to avoid Epping New Road.
others may be able to give better advice on that bit (when I did it last sunday I was following someone who knows the roads there much better - BMMF - otherwise I would normally stick to Epping New Road, which isn't great, but it's simple!)