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@Peter_Carter
Yes, I agree with BMMF, you need to do ride on an arc that avoids Leyton and Ruckholt rd and the whole lower lea crossing ..
I tend to go further N and ride up Roseberry Ave from Holborn to the Angel, but you can also go up Kingsway to Theobalds Rd and head east that way. I live @ Whipps X btw..
Welcome to Newbury Park! Every thing you say about the A12 is true and it gets worse the further East you go.....
If you want to learn the routes out of east london then PM me