Sunday Sep 6 — Lap Card

13 mi · 7 E + 4 @ HMP + 2 E · 3 mi loop · bottle at the start

Pass	Mile	Time	Do
—	0.0	start	12–16 oz + half bagel on waking
1	3	0:27	STOP — 8–10 oz + Gel 1 no time cap
2	6	0:53	STOP — 8–10 oz, top off before the block
—	7	1:02	Block starts — 7:40
3	9	1:17	STOP — drink + Gel 2, ≤20 sec
—	11	1:33	Block ends — back to easy
4	12	1:42	run past it — no fourth stop
—	13	1:51	done — jog it in

Watch

Auto Lap = 1 mi, not 3. The block sits at miles 8–11 and won't line up with a 3-mile lap; per-mile splits are also what the prescription is written in.
Pace target 7:40, alert 7:35–7:45. Auto-pause off.
HR is guardrail only — abort at 178. Nothing on the screen decides pace except pace.
Disable the touchscreen before you start, forecast irrelevant. Aug 30 cost 41 seconds standing still.

You have to set the bottle down, so drink properly at each stop rather than sipping. The standstill is already paid for; 4 oz doesn't cost less than 10.
Miles 3 and 6 are easy miles — no clock on those two. Dead time there costs nothing.
Mile 9 is the only one inside the block: ≤20 sec, and it's the race rehearsal. Gels never go down dry.
Restart at 7:40, not faster. Off the Aug 30 standstill you came back at 6:36 pace for a third of a mile with HR down at 137. That's the artifact to not repeat.

Not a gate. Wk 13 passed, Wk 15 locks the tier. This is a cutback-week dose that keeps goal pace grooved in between.
The job is running 7:40 as 7:40. Aug 30 came in 14 sec/mi hot, and next Sunday's 8-miler needs a clean drift curve — which you only get if the pace is actually steady.
All four miles inside 7:35–7:45. If mile 8 feels free at 7:26, that is the session working, not permission.
Expect the block to top out well under 170. Aug 30 hit 170 at 7:26; four miles at 7:40 should cost less.

Drink at the bottle, not at the beep — GPS drift will move the mile marker by the last lap.