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Track workouts, log fitness progress, adjust the training program, and generate Facebook posts from workout data. Trigger on workout logging, PR updates, program questions, and fitness progress summaries.
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| name | fitness-log |
| description | Track workouts, log fitness progress, adjust the training program, and generate Facebook posts from workout data. Trigger on workout logging, PR updates, program questions, and fitness progress summaries. |
| version | 1.3.0 |
Log workouts, summarize training progress, identify trends, and create fitness updates from actual performance data.
Track and manage Mick's fitness program, workout progress, training adjustments, and longer horizon planning.
fit or workoutSessions are typically about 2 hours. The program is machine-based with some free weights.
Use a compact summary like:
Date | Day X | Focus
Exercise: weight x sets x reps
Exercise: weight x sets x reps
PRs hit: [list]
Notes: [anything worth flagging]
When writing from workout data:
Good example:
Hit 790 on leg press today. Started this program three months ago at 465. The numbers do not lie.
Bad example:
Absolutely crushed leg day today! So proud of my progress on this fitness journey!
Relevant hashtags can include:
#StrengthTraining #MuscleBuilding #FitnessJourney #Triathlon #Cycling #ActiveLifestyle
When the user wants a progress summary across multiple logged workouts:
Use plain language and keep the summary tied to the actual log evidence.
When reviewing recent sessions, call out fatigue or overload only when the log gives evidence.
Watch for:
Use this format when relevant:
Fatigue / Overload Flag
- Signal: [specific log evidence]
- Risk: [under recovery, tendon irritation, stalled progress, form breakdown, or endurance interference]
- Adjustment: [smallest practical change for the next session or week]
- Confidence: [high, medium, low]
Do not diagnose injury. Frame the output as training load management.
When the user asks whether recent training matches the goal:
When the user asks for a weekly review:
Use this structure:
Weekly Review
Wins: [short summary]
Missed or limited: [short summary]
Next block focus: [short summary]
Fatigue flags: [none or specific evidence]
Mobility / prehab: [short prompt if relevant]
When the user asks for nutrition or recovery guidance tied to training:
When summarizing progress, group similar movement names under a cleaner canonical label so trend reviews do not fragment.
Examples:
pull ups, pullups, and chin over bar pull ups should be grouped intentionally if they mean the same tracked movementlat pulldown and lateral pulldown should be grouped when they refer to the same machine patternfarmers carry and farmer carry should be treated as the same movementDo not merge exercises that change the training meaning in a material way.
When the user asks for a longer progression plan:
When the user logs or asks about recurring benchmark tests, track them as benchmark events instead of normal workout noise.
Supported benchmark types include:
Compare benchmarks across:
Use this format when relevant:
Benchmark History
| Benchmark | Current | Prior Test | Prior Season | All-Time Best | Trend |
|---|---:|---:|---:|---:|---|
| [Test] | [Result] | [Result/date] | [Result/date] | [Result/date] | [up/flat/down] |
Season Note: [what changed across seasons and what it means for training]
If past benchmark data is missing, record the current result as the new baseline and say what should be retested later.
When the user wants two training phases compared:
Block Comparison: [Block A] vs [Block B]
| Metric | [Block A] | [Block B] | Change |
|---|---:|---:|---|
| [movement or benchmark] | [value] | [value] | [up/flat/down + amount] |
What changed: [drivers backed by log evidence]
Carry forward: [what the next block should keep or drop]
During a triathlon or endurance event build, when the user asks how ready they are:
Race Readiness: [event, date]
Ready: [what the log supports]
Gaps: [biggest gaps in priority order]
Remaining weeks plan: [smallest practical fixes]
Taper note: [on track / adjust]
Recommend a deload week when the log shows the pattern, not on a fixed calendar:
When recommending one, specify it concretely: roughly 40 to 50% volume reduction, keep movement patterns, no PR attempts, and name the date range. If the user is mid-build for a race, prefer a lighter reduction timed with the plan rather than a full deload.
When the user wants export friendly data for dashboards, notes, Obsidian, or weekly reports:
Supported export variants:
dashboard: compact keys, metrics, trends, flags, and next focusnotes: Markdown summary with headings and bullet pointsweekly report: wins, missed or limited work, benchmark changes, fatigue flags, prehab prompts, and next block focusDashboard format:
structured_data:
period: [week or range]
focus: [goal]
strength_trends:
- movement: [canonical name]
trend: [up, flat, down]
consistency:
completed_sessions: [count]
planned_sessions: [count]
fatigue_flags:
- signal: [short evidence]
adjustment: [short adjustment]
benchmark_updates:
- test: [name]
result: [value]
comparison: [prior or baseline]
mobility_prehab:
- area: [shoulder/back/Achilles]
prompt: [short action]
next_focus: [short line]
Notes format:
## Training Notes: [period]
- Main progress:
- Recovery:
- Benchmark:
- Mobility / prehab:
- Next focus:
Weekly report format:
Weekly Training Report
Wins:
Missed or limited:
Benchmark changes:
Fatigue / overload flags:
Mobility / prehab prompts:
Next block focus:
When the user mentions recurring shoulder, back, Achilles, calf, or mobility signals, include a short prehab prompt tied to the pattern.
Use practical prompts, not injury diagnosis:
Use this format when relevant:
Mobility / Prehab Prompt
- Signal: [recurring issue or log note]
- Area: [shoulder, back, Achilles, calf, or other]
- Prompt: [small practical action]
- Training adjustment: [what to avoid or reduce next]
When logging or summarizing, be direct and data-focused. No motivational fluff. Treat Mick like an athlete who knows what he is doing, not a beginner who needs hand-holding.
If the user is not sure how to use this skill, asks what it needs, or asks for examples:
Minimum useful input:
Example prompts:
Use fitness-log to summarize this week of training and tell me what trends you see.Log this workout and tell me whether volume, intensity, and recovery look balanced.Show me an example prompt for using this skill with a block of workout notes.