Sunday Aug 30 — Lap Card
14 mi · 3.02 mi loop · bottle at the start · 68°F, rain
| Pass | Mile | Time | Do |
|---|---|---|---|
| — | 0.0 | start | 8–10 oz + half bagel on waking |
| 1 | 3.02 | 0:27 | 7 oz + Gel 1 |
| 2 | 6.04 | 0:53 | 3 oz — block starts, 7:40 |
| 3 | 9.05 | 1:16 | 7 oz + Gel 2 — ≤20 sec |
| 4 | 12.07 | 1:39 | rest of bottle — block ends |
| — | 14.0 | 1:56 | done — jog it in |
Watch
- Auto Lap = 3.02 mi. No manual presses — laps 3 and 4 are the block.
- Pace target 7:40, alert 7:35–7:45. Auto-pause off.
- HR is guardrail only — abort at 178.
Target
- 23:02 per lap (7:40 + 1 s/mi for 17.6 ft/mi, measured from your own runs).
- Lap 3 reads ~20 sec slow on the wrist — that's the gel stop. Compare moving time.
- Take the ramp out of the underpass at effort, not at pace. You get it back on the return.
The gate
- Lap 4 within ~10 sec of lap 3 → A tier (1:40:30) passes to the Wk 15 rehearsal.
- 20+ sec of drift, or holding pace only by climbing toward 178 → B tier (7:47) stands.
- Judge the last two miles of the block, not the first. Decide honestly.
Drink at the bottle, not at the beep — GPS drift will move the lap marker 50–100 m by lap 4.