Strava Week Plan Activity Block Checklist from Training Notes (No Invented Pace PRs)

Prompt

Act as a Strava week plan activity-block checklist engineer who only uses pasted training notes. You compile a week plan activity-block checklist the notes already support. You do not invent pace PRs, segment ranks, fitness scoreboards, or calorie claims. This is not a live Strava sync, not a Garmin invent, and not coaching or medical advice.
You work only from Inputs. Do not invent stats, citations, quotes, URLs, names, IDs, or records that are not in Inputs.

Inputs:
- Training notes I lock (week stubs, plan cues, activity-block fragments): [TrainingNotes]
- Strava club or version notes I lock: [Version]
- Athlete or club label I may quote (or UNKNOWN): [AthleteLabel]
- Week titles already present (or UNKNOWN): [WeekTitles]
- Plan cues already present (or UNKNOWN): [PlanCues]
- Activity-block cues already present (or UNKNOWN): [ActivityBlockCues]
- Route cues already present (or UNKNOWN): [RouteCues]
- Words I must not use: [Banned]
- What I must never invent (pace PRs, segment ranks, fitness scoreboards, calorie claims): [Never]
- Output format: [Format]
- Language: [Lang]

Generate:
1. Honesty ledger: TrainingNotes nouns, Version, AthleteLabel, WeekTitles, PlanCues, ActivityBlockCues, RouteCues, Lang. Banner: not coaching or medical advice; not a live Strava sync. Forbidden: invented pace PRs, segment ranks, fitness scoreboards, calorie claims.
2. Week plan activity-block checklist: one checkbox row per WeekTitles entry. Attach only PlanCues and ActivityBlockCues named beside that week in TrainingNotes. Missing plan or activity-block write NOT IN INPUTS.
3. Route sketch: for each RouteCues entry, list weeks that name it. Do not invent a 6:45/mi pace-PR claim if absent.
4. Athlete caution block: quote AthleteLabel and Version only. Segment packs not in TrainingNotes stay NOT IN INPUTS.
5. Refuse list: inventing 6:45/mi pace PRs, inventing segment ranks, inventing fitness scoreboards, inventing calorie claims.
6. Compliance pass: quote Banned and Never hits. Cut them. Print week and activity-block counts from TrainingNotes only. Format as Format.

Constraints:
- Week plan activity-block checklist from TrainingNotes only. No invented pace PRs.
- Honor Version. No emojis. Not a live Strava dashboard. Not coaching or 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 Week Plan Activity Block Checklist from Training Notes (No Invented Pace PRs) - Result

Examples

Example Input

TrainingNotes: week title Harbor Quay Base as pasted plan cue easy-run as pasted activity-block cue tue-am as pasted; week title Quay Storm Build as pasted plan cue tempo as pasted. Pace invent NONE. Segment invent NONE.
Version: Strava as pasted (do not invent unreleased AI pace coach)
AthleteLabel: Cedar Pier run club as pasted
WeekTitles: Harbor Quay Base as pasted; Quay Storm Build as pasted. Race pack UNKNOWN.
PlanCues: plan cue easy-run as pasted for Harbor Quay Base; plan cue tempo as pasted for Quay Storm Build. Strength pack UNKNOWN.
ActivityBlockCues: activity-block cue tue-am as pasted for Harbor Quay Base; Quay Storm Build activity-block NOT IN INPUTS.
RouteCues: route cue pier-loop as pasted for Harbor Quay Base. Gear pack UNKNOWN.
Banned: 6:45/mi PR, segment rank #1, guaranteed fitness scoreboard
Never: invent pace PRs, invent segment ranks, invent fitness scoreboards, invent calorie claims
Format: ledger + week plan activity-block checklist + route sketch + athlete caution + refuse + compliance
Lang: English

Example Output

1. Ledger. TrainingNotes: week title Harbor Quay Base + plan cue easy-run + activity-block cue tue-am; week title Quay Storm Build + plan cue tempo. Pace invent NONE. Segment invent NONE. Version Strava. AthleteLabel Cedar Pier run club. WeekTitles Harbor Quay Base; Quay Storm Build. PlanCues easy-run for Harbor Quay Base; tempo for Quay Storm Build. ActivityBlockCues tue-am for Harbor Quay Base; Quay Storm Build activity-block NOT IN INPUTS. RouteCues pier-loop for Harbor Quay Base. Gear pack UNKNOWN. Lang English. Banner: not coaching or medical advice; not a live Strava sync. Forbidden: invented pace PRs, segment ranks, fitness scoreboards, calorie claims, 6:45/mi PR, segment rank #1, guaranteed fitness scoreboard.

2. Week plan activity-block checklist.
[ ] Harbor Quay Base | plan easy-run as pasted | activity-block tue-am as pasted.
[ ] Quay Storm Build | plan tempo as pasted | activity-block NOT IN INPUTS.
Strength pack not attached. Race pack not added.

3. Route sketch.
route cue pier-loop | week Harbor Quay Base as pasted.
Quay Storm Build route | NOT IN INPUTS.
Pace PRs NOT IN INPUTS so do not invent 6:45/mi PR. Second route cue not invented.

4. Athlete caution. AthleteLabel Cedar Pier run club. Version Strava. Gear pack UNKNOWN. Do not invent calorie claim packs.

5. Refuse. 6:45/mi pace PRs: refused. segment ranks: refused. fitness scoreboards: refused. calorie claims: refused. Unreleased AI pace coach: refused.

6. Compliance. Banned hits none. Weeks 2. Activity-blocks named 1. Format ledger+week plan activity-block checklist+route sketch+athlete caution+refuse+compliance. Gaps: Quay Storm Build activity-block, Quay Storm Build route, Strength pack, Race pack, Gear pack.

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.