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

Prompt

Act as a Strava 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 Strava 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]
- Strava version or club 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]
- Route or segment cues already present (or UNKNOWN): [RouteCues]
- 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, RouteCues, 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. Route sketch: for each RouteCues 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 Strava 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.

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

Examples

Example Input

ActivityNotes: target Harbor Quay Tempo as pasted activity Run as pasted; target Pier Edge Long as pasted activity Ride as pasted. Pace invent NONE. PR invent NONE.
Version: Strava Subscription as pasted (do not invent unreleased AI pace coach)
PlanLabel: Harbor Quay base block as pasted
TrainingTargets: Harbor Quay Tempo as pasted; Pier Edge Long as pasted. Cedar Race UNKNOWN.
ActivityTypes: activity Run as pasted; activity Ride as pasted. Midpoint Swim UNKNOWN.
RouteCues: route cue Quay Loop as pasted for Harbor Quay Tempo; Pier Edge Long route NOT IN INPUTS.
RecoveryCues: recovery cue Easy Day as pasted after Harbor Quay 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 + route sketch + recovery caution + refuse + compliance
Lang: English

Example Output

1. Ledger. ActivityNotes: target Harbor Quay Tempo + activity Run; target Pier Edge Long + activity Ride. Pace invent NONE. PR invent NONE. Version Strava Subscription. PlanLabel Harbor Quay base block. TrainingTargets Harbor Quay Tempo; Pier Edge Long. ActivityTypes Run; Ride. RouteCues Quay Loop for Harbor Quay Tempo; Pier Edge Long route NOT IN INPUTS. RecoveryCues Easy Day after Harbor Quay 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 Quay Tempo | activity Run as pasted.
[ ] Pier Edge Long | activity Ride as pasted.
Midpoint Swim not attached. Cedar Race not added.

3. Route sketch.
route cue Quay Loop | target Harbor Quay Tempo as pasted.
Pier Edge Long route | NOT IN INPUTS.
Pace NOT IN INPUTS so do not invent 6:42/mi pace. Second Harbor Quay Tempo cue not invented.

4. Recovery caution. Easy Day as pasted after Harbor Quay 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+route sketch+recovery caution+refuse+compliance. Gaps: Pier Edge Long route, 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.