BB strava-training-coach
AI running coach that prevents injuries by monitoring your Strava training load daily. Detects dangerous mileage spikes, intensity imbalances, and recovery gaps using evidence-based sports science (80/20 rule, acute:chronic workload ratio), then sends smart alerts to Discord or Slack before problems become injuries. Use when: - "Am I overtraining?" — Analyze weekly mileage and intensity for injury risk - "Check my training load" — Run a daily analysis of your Strava activities - "Send me a training report" — Generate a weekly summary with 4-week trends - "Is my running mileage safe?" — Calculate acute:chronic workload ratio (ACWR) - "Set up automated training alerts" — Schedule daily checks via cron - Monitoring heart rate to ensure easy days are actually easy (80/20 compliance) - Tracking recovery gaps and consistency streaks - Optional Oura ring integration for sleep and readiness scores Unlike basic Strava data skills, this coach actively monitors your patterns daily and alerts you before problems become injuries — backed by research from Seiler (2010), Gabbett (2016), and Stoggl & Sperlich (2014). Security: No hardcoded secrets, input validation, log redaction, webhook URL validation, secure token storage (XDG, 0600 permissions), rate limiting, 30s request timeouts.
As a process B 68/100 · Nearly there — weak spots: result and completion, when it triggers
How to improve
- Shorten the description to 1024 characters.
- Your own cases (evals/evals.json, 4–6 real requests with expected answers): the full check would then run those instead of a model-drafted suite.
- A spec.yaml with trigger phrases and assertions — a behaviour contract for CI; `skilltest init` writes a template.
Guard findings · 2
✓ No critical or high findings
Medium and low: 2
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low Exfiltration
exfil-webhook-urlSKILL.md:69Webhook / callback URL commonly used for exfiltration (verify the destination) (placeholder value)export DISCORD_WEBHOOK_URL=https://discord.com/api/webhooks/...
placeholder -
low Exfiltration
exfil-webhook-urlSKILL.md:75Webhook / callback URL commonly used for exfiltration (verify the destination) (placeholder value)export SLACK_WEBHOOK_URL=https://hooks.slack.com/...
placeholder
Files scanned: 6. Evidence is masked. Grey chips explain why severity was lowered.
Against the Agent Skills spec
- error
description-longdescription is 1294 chars, limit 1024 - note
frontmatter-keyunknown frontmatter key "homepage"
Process rating: all ten parameters 68/100
- 0Result and completion. Does not say what the result is
- 20When it triggers. No condition that starts the skill
- 50Failures and branches. 0 branches, has a failure section
- 70Inputs and preconditions. Inputs and preconditions are listed
- 100Tools and files. No external tools needed
- 100Steps. 43 steps
- 100Consistency. Name and required fields are in place
- 100Execution cost. Instruction body is 1612 tokens
- 100Running it twice. No mutating operations
- 100Progress reporting. Reports progress
- medium Safety rules and hard prohibitions inside a skill: they belong in the system prompt, here they protect nothing
- low 10 top-level sections: this looks like several domains in one skill
Everything here is measured from the skill text rather than judged by a model, so the numbers are checkable. A parameter weighs more when it is a more common reason for the process to stall.
Quality signals
- +4Description does not say when NOT to use the skill (false activations)
- +3Description length 1293: 120–800 characters recommended
- +3Output format is not stated: the model decides each time
- +1No license
- +2Single-language instructions
- +5Description quotes 5 example trigger phrases
- +4Structure: 22 headings
- +3Step-by-step instructions: 43 items
- +4Has examples (7 code blocks)
- +4Reference files are cited in the instructions (1 of 1)
- +3All 3 scripts are documented
Quality base 70; lint remarks subtract, signals add up to 100. Result: 67.