Pacr Skill

Tools

Strava Authentication

uv run {baseDir}/src/strava_auth.py authorize

Start the Strava OAuth flow. Opens a local server on port 8000, exchanges the authorisation code for tokens, and saves them to data/tokens.json.

uv run {baseDir}/src/strava_auth.py status

Check token validity and attempt refresh if expired.

Activity Sync

uv run {baseDir}/src/strava_sync.py sync --days=<N>

Fetch the last N days of Strava activities (default 30). Normalises and caches to data/activities.json.

uv run {baseDir}/src/strava_sync.py show --last=<N>

Display the last N cached activities (default 10).

uv run {baseDir}/src/strava_sync.py show --id=<activity_id>

Display a specific cached activity by ID.

Race Results (Power of 10) [EXPERIMENTAL]

⚠ Experimental — The Power of 10 website is being rebuilt. Web scraping
may fail or return incomplete results. Prefer the manual add command.

uv run {baseDir}/src/pot10.py fetch --athlete_id=<id>

Fetch race results from Power of 10 by athlete ID. Saves to data/race_results.json.

uv run {baseDir}/src/pot10.py fetch --athlete_id=<id> --verbose

Verbose mode: prints HTTP status, final URL, HTML structure info. Caches raw HTML to data/po10_raw.html.

uv run {baseDir}/src/pot10.py show

Display cached race results.

uv run {baseDir}/src/pot10.py add --date=<YYYY-MM-DD> --event=<name> --distance=<dist> --time=<HH:MM:SS> [--position=<N>] [--notes=<text>]

Manually add a race result (recommended primary workflow).

Training Plan

echo '<json>' | uv run {baseDir}/src/plan.py set

Set a new training plan. Reads JSON from stdin. Must contain a weeks array with sessions.

uv run {baseDir}/src/plan.py show

Display the current training plan.

echo '<json>' | uv run {baseDir}/src/plan.py update --week=<N>

Update a specific week in the plan. Reads week JSON from stdin.

uv run {baseDir}/src/plan.py clear

Delete the current training plan.

Session Analysis

uv run {baseDir}/src/analyze.py latest

Analyse the most recent cached activity against the training plan and zones.

uv run {baseDir}/src/analyze.py activity --id=<activity_id>

Analyse a specific activity by ID.

Telegram Notifications

uv run {baseDir}/src/tgbot/bot.py send --text="<message>"

Send a message to the athlete's Telegram chat. Uses HTML formatting.

uv run {baseDir}/src/tgbot/bot.py send_summary --period=daily

Send a daily summary (latest activity). Use --period=weekly for a 7-day overview.

uv run {baseDir}/src/tgbot/bot.py bot

Start the interactive Telegram bot (long-polling). The athlete can then use /start, /sync, /plan, /today, /analyse, /results, and /help directly from Telegram.

Coaching Methodology

This skill follows Jack Daniels' Running Formula principles:

• Training paces based on VDOT and recent race performance
• Structured mesocycles with base, quality, and taper phases
• Easy runs truly easy (Zone 1–2), quality sessions purposeful
• Progressive overload with the 10% weekly volume rule
• Recovery prioritised — adaptation happens during rest

Data Files

All data stored in {baseDir}/data/:

• tokens.json — Strava OAuth tokens
• athlete.json — Strava athlete profile
• activities.json — cached Strava activities
• race_results.json — Power of 10 + manual results
• training_plan.json — current training plan
• athlete_zones.json — HR and pace zones
• training_log.json — analysed session history

Cron

Sync activities daily:

0 6 * * * sync_strava

The sync_strava cron job runs: uv run {baseDir}/src/strava_sync.py sync --days=7

Send daily summary at 07:00:

0 7 * * * send_daily_summary

The send_daily_summary cron job runs: uv run {baseDir}/src/tgbot/bot.py send_summary --period=daily