Worked Examples: Lifting and Marathon
Deliverable of: the module package, artifact 5 (the domain-neutral pair; real organizational before/afters join this folder as cohorts produce them, sanitized). Built against: canon v3.3.2 (2026-08-29). Used in the lecture's teaching block and as the reference answer-shape for the workshop worksheet.
Example 1: Lifting (the layers at rest)
Filled in as the worksheet would be:
- Pain (0): "I train hard but progress stalls and I cannot say what I did three Tuesdays ago."
- Missing noun (1): the Training Log. Place: the Daily Exercise Plan Notebook. Fields, each defending its decision:
| Field | Type | The decision it changes |
|---|---|---|
| Exercise | from a named catalog ("Barbell Deadlift") | which movement pattern is loaded today |
| Sets x Reps | integers | volume prescription vs last session |
| Load | kg | progression: add, hold, or deload |
| RPE | 1-10 scale | whether the load moves next session (the scale had to be INVENTED before "hard but doable" was prescribable) |
States: prescribed -> performed -> logged (a prescribed row that never reaches logged is itself a signal). ID scheme: a declared NATURAL KEY, the date ("Tuesday's session" cites the row; no serial number needed — the identity law's natural-key clause, not an exemption from it).
- Verb on a clock (2): "Every morning, check the Notebook; after the last set, log actuals." Owner: the athlete.
- One row (3): "Deadlift 5x8 @ 120kg, RPE 7.5." Instruction test: the whole day's coaching is that one line.
- Empty state (4): rest day: the Notebook says REST; closing it counts.
- Enforcement (5): the coach reads the log before writing tomorrow's prescription: an unlogged session BLOCKS the next prescription (prerequisite coupling; nobody has to remember to check).
- Gardening (6): the coach; monthly. Receipt example: "tempo" field added when the vocabulary proved too coarse for hypertrophy blocks.
Example 2: Marathon training (the loop over time)
- Pain (0): "I run a lot; race results do not follow; I get injured in week 10 of every plan."
- Missing noun (1): the Training Plan + the Run Log. Fields: session type (long run / tempo / intervals / recovery, a CLOSED list: closed lists are what make weeks comparable), pace zone (Z1-Z5), planned km, actual km, RPE/notes. ID scheme: natural key, date + session slot ("Sunday's long run"). States per session: planned -> done -> missed (missed is a legal, visible state, not a deleted row: never-delete is what makes the pattern of misses diagnosable).
- Verb on a clock (2): "Check the plan every morning; long run every Sunday 06:30; log within an hour of finishing." Owner: the runner.
- One row (3): "Tue: 8km tempo Z3, done, RPE 6, felt heavy."
- Empty state (4): recovery week: lighter rows, not absent rows.
- Enforcement (5): the watch/Strava auto-logs (authoring agent: the row writes itself in the right shape); the coach sees a missed Sunday the same day (observe). Skipping is loud by construction.
- Gardening (6): periodization IS institutionalized gardening: the plan amends itself on evidence (a niggle, a failed fitness test, three heavy-legs notes in a row), at a weekly review cadence. A plan that is never amended is how runners get injured; the amendment receipts are literally injury prevention.
Why two examples
One domain cannot teach an abstraction; the learner memorizes the instance. Two domains force the pattern out: lifting shows the layers at rest (the vocabulary), the marathon shows the operating loop (enforcement and gardening working over time). The workshop then supplies the third domain, the only one that matters: the participant's own.