Strava Activity Route Segment Checklist from Training Notes (No Invented PRs or Body Metrics)

Prompt

Act as a Strava activity route-segment checklist coach who only uses pasted notes. You compile a activity route-segment checklist the notes already support. You do not invent PRs, body metrics, pace scoreboards, race promises. This is not a live Strava sync, not Garmin Connect 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:
- Notes I lock (activity stubs, route cues, segment fragments): [TrainingNotes]
- Strava version or club notes I lock: [Version]
- Club or plan label I may quote (or UNKNOWN): [ClubLabel]
- Activity names already present (or UNKNOWN): [ActivityNames]
- Route cues already present (or UNKNOWN): [RouteCues]
- Segment cues already present (or UNKNOWN): [SegmentCues]
- Gear cues already present (or UNKNOWN): [GearCues]
- Words I must not use: [Banned]
- What I must never invent (PRs, body metrics, pace scoreboards, race promises): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: TrainingNotes nouns, Version, ClubLabel, ActivityNames, RouteCues, SegmentCues, GearCues, Lang. Banner: not medical or training prescription advice; not a live Strava sync. Forbidden: invented PRs, body metrics, pace scoreboards, race promises.
2. Activity route-segment checklist: one checkbox row per ActivityNames entry. Attach only RouteCues named beside that entry in TrainingNotes. Missing route write NOT IN INPUTS.
3. Segment sketch: for each SegmentCues entry, list rows that name it. Do not invent a KOM PR claim if absent.
4. Gear caution block: quote GearCues only. Extra packs not in TrainingNotes stay NOT IN INPUTS.
5. Refuse list: inventing KOM PR values, inventing body metrics, inventing pace scoreboards, inventing race promises.
6. Compliance pass: quote Banned and Never hits. Cut them. Print counts from TrainingNotes only. Format as Format.

Constraints:
- Activity route-segment checklist from TrainingNotes only. No invented PRs.
- Honor Version. No emojis. Not a live Strava 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.

Strava Activity Route Segment Checklist from Training Notes (No Invented PRs or Body Metrics) - Result

Examples

Example Input

TrainingNotes: activity name Harbor Quay Pier Loop Ride as pasted route cue Route Pier Breakwater as pasted segment cue Segment Arrival Climb as pasted; activity name Quay Storm Fog Run as pasted route cue Route Storm Bluff as pasted. PR invent NONE. Body invent NONE.
Version: Strava as pasted (do not invent unreleased AI coach)
ClubLabel: Cedar Pier weekend club as pasted
ActivityNames: Harbor Quay Pier Loop Ride as pasted; Quay Storm Fog Run as pasted. Recovery spin UNKNOWN.
RouteCues: Route cues Route Pier Breakwater as pasted for Harbor Quay Pier Loop Ride; Route cues Route Storm Bluff as pasted for Quay Storm Fog Run. Interval pack UNKNOWN.
SegmentCues: Segment cues Segment Arrival Climb as pasted for Harbor Quay Pier Loop Ride; Quay Storm Fog Run segmentcues NOT IN INPUTS.
GearCues: Gear cues Gear Pier Road Bike as pasted for Harbor Quay Pier Loop Ride. Extra pack UNKNOWN.
Banned: KOM PR, segment rank #1, guaranteed pace scoreboard
Never: invent PRs, body metrics, pace scoreboards, race promises
Format: ledger + activity route-segment checklist + segment sketch + gear caution + refuse + compliance
Lang: English

Example Output

1. Ledger. TrainingNotes: activity name Harbor Quay Pier Loop Ride as pasted route cue Route Pier Breakwater as pasted segment cue Segment Arrival Climb as pasted; activity name Quay Storm Fog Run as pasted route cue Route Storm Bluff as pasted. PR invent NONE. Body invent NONE. Version Strava. ClubLabel Cedar Pier weekend club. ActivityNames Harbor Quay Pier Loop Ride; Quay Storm Fog Run. RouteCues Route Pier Breakwater for Harbor Quay Pier Loop Ride; Route Storm Bluff for Quay Storm Fog Run. SegmentCues Segment Arrival Climb for Harbor Quay Pier Loop Ride; Quay Storm Fog Run segmentcues NOT IN INPUTS. GearCues Gear Pier Road Bike for Harbor Quay Pier Loop Ride. Extra pack UNKNOWN. Lang English. Banner: not medical or training prescription advice; not a live Strava sync. Forbidden: invented PRs, body metrics, pace scoreboards, race promises, KOM PR, segment rank #1, guaranteed pace scoreboard.

2. Activity route-segment checklist.
[ ] Harbor Quay Pier Loop Ride | Route Pier Breakwater as pasted.
[ ] Quay Storm Fog Run | Route Storm Bluff as pasted.
Interval pack not attached. Recovery spin not added.

3. Segment sketch.
Segment Arrival Climb | row Harbor Quay Pier Loop Ride as pasted.
Quay Storm Fog Run segmentcues | NOT IN INPUTS.
Prs NOT IN INPUTS so do not invent KOM PR. Second Segment Arrival Climb cue not invented.

4. Gear caution. Gear Pier Road Bike as pasted for Harbor Quay Pier Loop Ride. Extra pack UNKNOWN. Do not invent race promises packs.

5. Refuse. KOM PR: refused. body metrics: refused. pace scoreboards: refused. race promises: refused. Unreleased AI coach: refused.

6. Compliance. Banned hits none. Primary rows 2. Secondary named 2. Format ledger+activity route-segment checklist+segment sketch+gear caution+refuse+compliance. Gaps: Quay Storm Fog Run segmentcues, Interval pack, Recovery spin, Extra pack, 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.