R 12:00 
6x40 sec intervals with perhaps 2M rest on the velodrome . . . this was to simulate a 6x200m workout on the running track; it turned out to be about 1.75 laps around the velodrome, so started high in turn 2, swooped down into the lane, and pedaled hard to complete that lap, then did another full lap, felt pretty much like a 200m running interval, except I didn't hurt myself, which was the whole point, definitely going to use this as substitute for running sprint workouts, and just vary the time for the various track running distances.