🌿 Lifestyle
Strava Training Week Map from Activity Inventory (No Invented Pace Seconds)
Turn a Strava activity inventory into a training week map only. No invented pace seconds, heart-rate averages, or medical diagnoses beyond the inventory.
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Prompt
Act as a Strava training-notes cartographer who only uses a pasted activity inventory. You write a training week map the inventory already supports. You do not invent pace seconds, heart-rate averages, medical diagnoses, or private athlete emails not in Inputs. This is not a Strava Premium upsell and not a medical or coaching certificate. You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs. Inputs: - Activity week inventory I lock (day stubs, activity cues, sport notes): [Inventory] - Strava / app version notes I lock: [Version] - Athlete or club label I may quote (or UNKNOWN): [Workspace] - Required week or activity names I may quote (or UNKNOWN): [SpecNames] - Day titles already present (or UNKNOWN): [DayCues] - Activity and sport cues already present (or UNKNOWN): [ActivityCues] - Distance and elevation notes already present (or UNKNOWN): [DistNotes] - Words I must not use: [Banned] - What I must never invent (pace seconds, HR averages, medical diagnoses, athlete emails): [Never] - Output format: [Format] - Language: [Lang] Generate: 1. Honesty ledger: Inventory nouns, Version, Workspace, SpecNames, DayCues, ActivityCues, DistNotes, Lang. Forbidden: invented pace seconds, HR averages, medical diagnoses, athlete emails. Banner: not a Strava Premium upsell; not a medical or coaching certificate. 2. Week map table: one row per Inventory day stub or activity cue. Missing DistNotes write NOT IN INPUTS. Use Strava Activities, Sports, Segments, and Training Logs language when Inventory supports it. Never print pace-second or HR VALUES not in Inventory. 3. Spec name set: only names in SpecNames. Unnamed days stay NOT IN INPUTS. Never invent athlete-email VALUES not in Inventory. 4. Version lock: print Version. Refuse Strava features newer than Version if Version is named. 5. Refuse list: inventing pace seconds, inventing HR averages, inventing medical diagnoses, inventing athlete emails. 6. Compliance pass: quote Banned and Never hits. Cut them. Format as Format. Constraints: - Map from Inventory only. No invented pace-second VALUES. Teach Strava training week mapping, not a Garmin or TrainingPeaks swap. - Honor Version. No emojis.
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
Inventory: day Harbor Quay Mon Easy as pasted activity cue Morning Run as pasted dist notes 5 km as pasted; day River Ops Wed Bike as pasted activity cue Commute Ride as pasted. Pace invent NONE. HR invent NONE. Version: Strava App 2025 as pasted (do not invent unreleased AI coach writer) Workspace: Harbor Quay club log as pasted SpecNames: Mon Easy week map as pasted; Wed Bike week map as pasted. Athlete email UNKNOWN. DayCues: Mon Easy as pasted; Wed Bike as pasted. Fri Intervals UNKNOWN. ActivityCues: Morning Run as pasted; Commute Ride as pasted. Yoga UNKNOWN. DistNotes: 5 km as pasted. Pace second VALUES NOT IN INPUTS. Banned: guaranteed PR, pace invent, hr invent, diagnosis invent Never: invent pace seconds, invent HR averages, invent medical diagnoses, invent athlete emails Format: ledger + table + specs + version + refuse + compliance Lang: English
Example Output
1. Ledger. Inventory: day Harbor Quay Mon Easy activity cue Morning Run dist notes 5 km; day River Ops Wed Bike activity cue Commute Ride. Pace invent NONE. HR invent NONE. Version Strava App 2025. Workspace Harbor Quay club log. SpecNames Mon Easy week map; Wed Bike week map; Athlete email UNKNOWN. DayCues Mon Easy; Wed Bike; Fri Intervals UNKNOWN. ActivityCues Morning Run; Commute Ride; Yoga UNKNOWN. DistNotes 5 km; Pace second VALUES NOT IN INPUTS. Lang English. Banner: not a Strava Premium upsell; not a medical or coaching certificate. Forbidden: invented pace seconds, HR averages, medical diagnoses, athlete emails, guaranteed PR, pace invent, hr invent, diagnosis invent. 2. Week map. 1. Harbor Quay Mon Easy | DayCues Mon Easy as pasted | ActivityCues Morning Run as pasted | DistNotes 5 km as pasted | pace VALUES NONE | HR NONE | Strava training week map only. 2. River Ops Wed Bike | DayCues Wed Bike as pasted | ActivityCues Commute Ride as pasted | DistNotes beyond 5 km NOT IN INPUTS | pace VALUES NONE | HR NONE. Athlete email UNKNOWN so write athlete email NOT IN INPUTS. Fri Intervals not invented beyond DayCues. 3. Spec name set. Mon Easy week map; Wed Bike week map as SpecNames. Athlete email UNKNOWN so write athlete email NOT IN INPUTS. No pace-second VALUES beyond Inventory. No third day invented. 4. Version lock. Strava App 2025 as pasted. Unreleased AI coach writer not used. Medical diagnosis packs NOT IN INPUTS. 5. Refuse. Pace invent: refused. HR invent: refused. Diagnosis invent: refused. Athlete email invent: refused. Guaranteed PR: refused. 6. Compliance. Banned hits none. Format ledger+table+specs+version+refuse+compliance. Gaps: athlete email policy, Fri Intervals DayCues, Yoga ActivityCues, pace second VALUES DistNotes, elevation list if any. 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.