I think it's easiest to get started when I start with crunches.
20 crunches + 12 bicycle crunches each side
20 calf raises
20 squats
_ wall pushups

Session #18: (per twitter) 3.3mi / 46m20s, peak 5.9mph, 1.5 laps at 5.5mph. Shortly after the 3-mile mark I realized I would have to hustle if I wanted to match my previous best time, but somewhere in my overheated brainmeats I was operating on the mistaken notion that my previous best was 46m flat. And of course it wasn't, it was 46m30s. So I huffed and puffed at a 5.5ish mph pace, and at the 3.25mi mark it was obvious I wasn't clearing the 46-minute mark, but I rode out the last .05 mi at that pace an... (...more)

I never heard of this before, but apparently it's been circulating around the software dev world a while. Perhaps because the author is also a cofounder of Stack Overflow. Anyway, without further ado, "The Joel Test", an informal but not half-bad scale to rate software production environment quality, and a goldmine of interesting links.

Session #17: 3.3mi / 46m30s (yes, down 1m40s in one session, even after slacking off entirely on off-day calisthenics yesterday.) 5.4mph seemed to be the magic speed of the day for a full-lap run phase. 10 years (and 3 days) ago, terrorist radicals hijacked planes to fly them into a few buildings symbolic of U.S. power: the WTC, the Pentagon and the Capitol building. The claim was circulated that they did it because "they hate our freedoms". Another perfectly valid reason would be that the U.S. (in coll... (...more)

session #16: 3.3mi / 48m10s, peaking at 6.3mph for 3/4 lap.

Around the 2.5-mile mark, coming out of a mid-speed phase into recovery phase, I found my abs cramping a wee bit. Dunno what that was all about but it didn't stop me from finishing in fine time.