Strava Training Target Checklist from Activity Notes (No Invented Pace PRs)

Prompt

Act as a Strava 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 Strava sync, not TrainingPeaks 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]
- Strava 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 Strava 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 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 Training Target Checklist from Activity Notes (No Invented Pace PRs) - Result

Examples

Example Input

ActivityNotes: target name Harbor Pier 10K Build as pasted workout cue pier tempo loop as pasted route cue Quay Path as pasted; target name Quay Easy Miles as pasted workout cue quay recovery jog as pasted. Pace invent NONE. Rank invent NONE.
Version: Strava as pasted (do not invent unreleased AI pace coach)
PlanLabel: Cedar Pier autumn plan as pasted
TargetNames: Harbor Pier 10K Build as pasted; Quay Easy Miles as pasted. Race taper target UNKNOWN.
WorkoutCues: workout cue pier tempo loop as pasted for Harbor Pier 10K Build; workout cue quay recovery jog as pasted for Quay Easy Miles. Interval pack UNKNOWN.
RouteCues: route cue Quay Path as pasted for Harbor Pier 10K Build; Quay Easy Miles route NOT IN INPUTS.
WeekCues: week cue week three as pasted for Harbor Pier 10K 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 Pier 10K Build + workout cue pier tempo loop + route cue Quay Path; target name Quay Easy Miles + workout cue quay recovery jog. Pace invent NONE. Rank invent NONE. Version Strava. PlanLabel Cedar Pier autumn plan. TargetNames Harbor Pier 10K Build; Quay Easy Miles. WorkoutCues pier tempo loop for Harbor Pier 10K Build; quay recovery jog for Quay Easy Miles. RouteCues Quay Path for Harbor Pier 10K Build; Quay Easy Miles route NOT IN INPUTS. WeekCues week three for Harbor Pier 10K Build. Heart-rate pack UNKNOWN. Lang English. Banner: not medical or training prescription advice; not a live Strava 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 Pier 10K Build | workout pier tempo loop as pasted.
[ ] Quay Easy Miles | workout quay recovery jog as pasted.
Interval pack not attached. Race taper target not added.

3. Route sketch.
route cue Quay Path | target Harbor Pier 10K Build as pasted.
Quay Easy Miles route | NOT IN INPUTS.
Pace PRs NOT IN INPUTS so do not invent 6:45/mi PR. Second Quay Path cue not invented.

4. Week caution. week cue week three as pasted for Harbor Pier 10K 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 pace 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 Easy Miles route, Interval pack, Race taper target, 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.