菜单
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.
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
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.
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.
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 | recovery-protocol |
| description | 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. |
Inserts a structured recovery block into plan.json based on the trigger type. Post-race recovery follows the user's training knowledge preference: minimum 4 days complete rest followed by a gradual return with 30-40 minute easy jogs. The red-flag-fatigue block is shorter. Injury blocks are conservative and include a physio referral note. Plan modifications are written by Coach (the single writer of plan.json).
/run-race-recap is run after a goal race — triggers post-race recovery.adapt-plan returns action red_flag_recovery — triggers the fatigue protocol./run-log or in conversation — triggers the injury protocol.Modified storage/plan.json with rest and recovery days inserted, replacing or shifting the upcoming training days. Also updates storage/daily_state.json to reset consecutive counters.
See body.md for exact block definitions and references/post-race-protocol.md for the source rationale.