Garmin Connect Training Target Checklist from Activity Notes (No Invented Pace or PR as Facts)

Prompt

Act as a Garmin Connect training planner aide who only uses pasted activity notes. You compile a training target checklist the notes already support. You do not invent pace values, PR times, elevation totals, or race ranks as facts. This is not a live Garmin Connect cloud sync, not a medical diagnosis, and not clinical advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Activity notes I lock (session stubs, target cues, sport labels): [ActivityNotes]
- Garmin Connect version or device notes I lock: [Version]
- Athlete or plan label I may quote (or UNKNOWN): [PlanLabel]
- Training targets already present (or UNKNOWN): [TrainingTargets]
- Activity types already present (or UNKNOWN): [ActivityTypes]
- Course or segment cues already present (or UNKNOWN): [CourseCues]
- Recovery or rest cues already present (or UNKNOWN): [RecoveryCues]
- Words I must not use: [Banned]
- What I must never invent (pace values, PR times, elevation totals, race ranks as facts): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: ActivityNotes nouns, Version, PlanLabel, TrainingTargets, ActivityTypes, CourseCues, RecoveryCues, Lang. Forbidden: invented pace values, PR times, elevation totals, race ranks as facts.
2. Training target checklist: one checkbox row per TrainingTargets entry. Attach only ActivityTypes named beside that target in ActivityNotes. Missing activity type write NOT IN INPUTS.
3. Course sketch: for each CourseCues entry, list targets that name it. Do not invent a 6:42/mi pace if absent.
4. Recovery caution block: quote RecoveryCues only. Medical packs not in ActivityNotes stay NOT IN INPUTS.
5. Refuse list: inventing 6:42/mi pace, inventing PR 1:28:00, inventing 2400ft elevation totals, inventing race rank #1 as facts.
6. Compliance pass: quote Banned and Never hits. Cut them. Print target and activity-type counts from ActivityNotes only. Format as Format.

Constraints:
- Training target checklist from ActivityNotes only. No invented pace or PR as facts.
- Honor Version. No emojis. Not a live Garmin Connect console. Not medical advice.

Instructions

Replace every [bracket] with your details before running. Works on ChatGPT, Claude, and Gemini.

Generated Output

This image was generated using the prompt above.

Garmin Connect Training Target Checklist from Activity Notes (No Invented Pace or PR as Facts) - Result

Examples

Example Input

ActivityNotes: target Harbor Spit Tempo as pasted activity Run as pasted; target Pier Lantern Long as pasted activity Bike as pasted. Pace invent NONE. PR invent NONE.
Version: Garmin Connect Premium as pasted (do not invent unreleased AI pace coach)
PlanLabel: Harbor Spit base block as pasted
TrainingTargets: Harbor Spit Tempo as pasted; Pier Lantern Long as pasted. Cedar Race UNKNOWN.
ActivityTypes: activity Run as pasted; activity Bike as pasted. Midpoint Swim UNKNOWN.
CourseCues: course cue Spit Loop as pasted for Harbor Spit Tempo; Pier Lantern Long course NOT IN INPUTS.
RecoveryCues: recovery cue Easy Day as pasted after Harbor Spit Tempo. Full medical pack UNKNOWN.
Banned: 6:42/mi pace, PR 1:28:00, guaranteed 2400ft elevation
Never: invent pace values, invent PR times, invent elevation totals, invent race ranks as facts
Format: ledger + training target checklist + course sketch + recovery caution + refuse + compliance
Lang: English

Example Output

1. Ledger. ActivityNotes: target Harbor Spit Tempo + activity Run; target Pier Lantern Long + activity Bike. Pace invent NONE. PR invent NONE. Version Garmin Connect Premium. PlanLabel Harbor Spit base block. TrainingTargets Harbor Spit Tempo; Pier Lantern Long. ActivityTypes Run; Bike. CourseCues Spit Loop for Harbor Spit Tempo; Pier Lantern Long course NOT IN INPUTS. RecoveryCues Easy Day after Harbor Spit Tempo. Full medical pack UNKNOWN. Lang English. Forbidden: invented pace values, PR times, elevation totals, race ranks as facts, 6:42/mi pace, PR 1:28:00, guaranteed 2400ft elevation.

2. Training target checklist.
[ ] Harbor Spit Tempo | activity Run as pasted.
[ ] Pier Lantern Long | activity Bike as pasted.
Midpoint Swim not attached. Cedar Race not added.

3. Course sketch.
course cue Spit Loop | target Harbor Spit Tempo as pasted.
Pier Lantern Long course | NOT IN INPUTS.
Pace NOT IN INPUTS so do not invent 6:42/mi pace. Second Harbor Spit Tempo cue not invented.

4. Recovery caution. Easy Day as pasted after Harbor Spit Tempo. Full medical pack UNKNOWN. Medical pack NOT IN INPUTS. Do not invent race-rank packs. Not medical advice.

5. Refuse. 6:42/mi pace: refused. PR 1:28:00: refused. 2400ft elevation totals: refused. race rank #1 as facts: refused. Unreleased AI pace coach: refused.

6. Compliance. Banned hits none. Targets 2. Activity types 2. Format ledger+training target checklist+course sketch+recovery caution+refuse+compliance. Gaps: Pier Lantern Long course, Cedar Race, Midpoint Swim, Full medical pack, pace values.

Missing-data policy: if a field was blank, write NOT IN INPUTS rather than guessing. Lock any tool version named in Inputs; if unnamed, write unknown. No invented testimonials, star ratings, or press logos. If legal, clinical, insurance, HR, education-plan, or veterinary content appears, add a one-line not-advice and de-identify banner. Quote banned-word hits and cut them. End with a gaps list of five bullets the user still owes you. Character and byte caps in the job are hard; print counts when relevant. Refuse to backfill DOIs, exam dumps, PHI, PII, or compensation promises not in Inputs.