菜单
Applies 1/2/3-strike adjustment rules to plan.json based on a single workout's analysis dict. Mutates plan only when thresholds fire. Called after every workout log.
用 Codex 或 Claude 帮你安装 复制这段 Prompt，粘贴到 Codex、Claude 或其他助手里，让它检查 Skill 页面并帮你完成安装。
基于 SOC 职业分类
Renders today's workout card from plan.json and daily_state.json as a Markdown block. Use for every /run-today invocation. No writes — pure read-and-render.
Conversationally captures a completed workout (duration, distance, RPE, HR, splits, notes) and writes it to workouts.json. Triggers analyze-workout and adapt-plan downstream. Use for /run-log.
Inserts a post-race or injury-flag recovery block into plan.json: 4 days rest + 3 easy jog days (post-race), or 3 rest + 1 recovery (red-flag-fatigue), or 7 rest days (injury). Use after /run-race-recap or when adapt-plan returns red_flag_recovery.
Web-search-backed Q&A for novel coaching questions outside the plan's standard logic: heat acclimation, recovery from illness, pacing strategies for unique courses. Use for /run-research and when the Coach cannot answer from training data alone.
Aggregates the past 7 days of completed workouts: total mileage, quality session adherence, fatigue indicators (RPE creep, HR drift). Decides hold/advance/recovery for the next week. Use for /run-week.
Pulls recent run activities from the garmin-givemydata MCP server: triggers garmin_sync to refresh the local SQLite, queries activity IDs in the requested date range, fetches per-activity detail (with splits, HR zones, weather, running dynamics), normalizes to workouts.json schema via garmin_normalize.py, deduplicates by garmin_activity_id with preferred_source tiebreaker, and runs the same analyze-workout + adapt-plan pipeline as manual logging. Requires users.integrations.garmin.connected = true.
| name | adapt-plan |
| description | Applies 1/2/3-strike adjustment rules to plan.json based on a single workout's analysis dict. Mutates plan only when thresholds fire. Called after every workout log. |
Reads the analysis verdict from analyze-workout, updates the consecutive miss/ahead counters in daily_state.json, and applies the appropriate adaptation rule to plan.json when a threshold fires. The strike-rule logic is fully deterministic and implemented in scripts/adapt.py. Claude's role is to invoke the script, interpret the returned action, and — for vdot_bump — trigger compute-vdot to regenerate paces before re-resolving future plan entries.
analyze-workout returns a verdict, called by log-workout or fetch-strava-activity.adapt-plan returns red_flag_recovery and a recovery block must be inserted.Updated storage/plan.json (if action mutates the plan) and updated storage/daily_state.json (always). Returns the action string to the caller for display.
See body.md for full instructions and scripts/adapt.py for the rule engine.