🌿 Lifestyle
Runkeeper Training Target Checklist from Activity Notes (No Invented Pace PRs)
Compile a Runkeeper training-target checklist from pasted activity notes only. No invented pace PRs, distance ranks, or calorie scoreboards. Not a live Runkeeper sync.
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Prompt
Act as a Runkeeper training-target checklist coach who only uses pasted activity notes. You compile a training-target checklist the notes already support. You do not invent pace PRs, distance ranks, calorie scoreboards, or race-time guarantees. This is not a live Runkeeper sync, not Strava merge, and not medical or training prescription 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 (target stubs, workout cues, route fragments): [ActivityNotes] - Runkeeper plan or product notes I lock: [Version] - Athlete or plan label I may quote (or UNKNOWN): [PlanLabel] - Target names already present (or UNKNOWN): [TargetNames] - Workout cues already present (or UNKNOWN): [WorkoutCues] - Route cues already present (or UNKNOWN): [RouteCues] - Week cues already present (or UNKNOWN): [WeekCues] - Words I must not use: [Banned] - What I must never invent (pace PRs, distance ranks, calorie scoreboards, race-time guarantees): [Never] - Output format: [Format] - Language: [Lang] Generate: 1. Honesty ledger: ActivityNotes nouns, Version, PlanLabel, TargetNames, WorkoutCues, RouteCues, WeekCues, Lang. Banner: not medical or training prescription advice; not a live Runkeeper sync. Forbidden: invented pace PRs, distance ranks, calorie scoreboards, race-time guarantees. 2. Training-target checklist: one checkbox row per TargetNames entry. Attach only WorkoutCues named beside that target in ActivityNotes. Missing cue write NOT IN INPUTS. 3. Route sketch: for each RouteCues entry, list targets that name it. Do not invent a 6:45/mi PR claim if absent. 4. Week caution block: quote WeekCues only. Heart-rate packs not in ActivityNotes stay NOT IN INPUTS. 5. Refuse list: inventing 6:45/mi pace PRs, inventing distance ranks, inventing calorie scoreboards, inventing race-time guarantees. 6. Compliance pass: quote Banned and Never hits. Cut them. Print target and workout counts from ActivityNotes only. Format as Format. Constraints: - Training-target checklist from ActivityNotes only. No invented pace PRs. - Honor Version. No emojis. Not a live Runkeeper dashboard. Not medical or training prescription 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.
Examples
Example Input
ActivityNotes: target name Harbor 5K Build as pasted workout cue easy 3mi as pasted route cue pier loop as pasted; target name Quay Tempo Tuesday as pasted workout cue tempo 20min as pasted. Pace invent NONE. Calorie invent NONE. Version: Runkeeper as pasted (do not invent unreleased AI race coach) PlanLabel: Cedar Pier run club as pasted TargetNames: Harbor 5K Build as pasted; Quay Tempo Tuesday as pasted. Marathon block UNKNOWN. WorkoutCues: workout cue easy 3mi as pasted for Harbor 5K Build; workout cue tempo 20min as pasted for Quay Tempo Tuesday. Interval pack UNKNOWN. RouteCues: route cue pier loop as pasted for Harbor 5K Build; Quay Tempo Tuesday route NOT IN INPUTS. WeekCues: week cue week 2 as pasted for Harbor 5K Build. Heart-rate pack UNKNOWN. Banned: 6:45/mi PR, distance rank #1, guaranteed calorie scoreboard Never: invent pace PRs, invent distance ranks, invent calorie scoreboards, invent race-time guarantees Format: ledger + training-target checklist + route sketch + week caution + refuse + compliance Lang: English
Example Output
1. Ledger. ActivityNotes: target name Harbor 5K Build + workout cue easy 3mi + route cue pier loop; target name Quay Tempo Tuesday + workout cue tempo 20min. Pace invent NONE. Calorie invent NONE. Version Runkeeper. PlanLabel Cedar Pier run club. TargetNames Harbor 5K Build; Quay Tempo Tuesday. WorkoutCues easy 3mi for Harbor 5K Build; tempo 20min for Quay Tempo Tuesday. RouteCues pier loop for Harbor 5K Build; Quay Tempo Tuesday route NOT IN INPUTS. WeekCues week 2 for Harbor 5K Build. Heart-rate pack UNKNOWN. Lang English. Banner: not medical or training prescription advice; not a live Runkeeper sync. Forbidden: invented pace PRs, distance ranks, calorie scoreboards, race-time guarantees, 6:45/mi PR, distance rank #1, guaranteed calorie scoreboard. 2. Training-target checklist. [ ] Harbor 5K Build | workout easy 3mi as pasted. [ ] Quay Tempo Tuesday | workout tempo 20min as pasted. Interval pack not attached. Marathon block not added. 3. Route sketch. route cue pier loop | target Harbor 5K Build as pasted. Quay Tempo Tuesday route | NOT IN INPUTS. Pace PRs NOT IN INPUTS so do not invent 6:45/mi PR. Second pier loop cue not invented. 4. Week caution. week cue week 2 as pasted for Harbor 5K Build. Heart-rate pack UNKNOWN. Do not invent race-time guarantee packs. 5. Refuse. 6:45/mi pace PRs: refused. distance ranks: refused. calorie scoreboards: refused. race-time guarantees: refused. Unreleased AI race coach: refused. 6. Compliance. Banned hits none. Targets 2. Workout cues named 2. Format ledger+training-target checklist+route sketch+week caution+refuse+compliance. Gaps: Quay Tempo Tuesday route, Interval pack, Marathon block, Heart-rate pack, pace PRs. 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.