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@SCS
Just back from tonight's SQT. After the usual 15min warmup we did pyramid intervals (30s on/off, 1min, 1m30s, 2min, 1m30s, 1min, 30s) and then rolling team pursuit. Finished with a 30 lap scratch. Best set was the pyramid intervals, which were very hard work, but the rolling pursuit probably wasn't hard enough as we only got to do 4/5 hard laps...would've preferred trains and stations where we'd get 2 or 3 4 lap efforts. The efficiency of the session was better than the previous SQTs I'd done too, with no wasted track time. Didn't have anything left in the tank to go with the final attack at 3 laps to go in the scratch - my endurance needs work, especially considering I felt like I'd been pretty efficient throughout the race.
Also, I don't think there we're any no shows tonight - felt pretty busy with 20 riders, I presume the limit is 24 like in the leagues?