post-run-debrief

When Cursor should use this skill

• Immediately after run save to prompt reflection
• When user asks for a recap or confidence check
• When analyzing run performance with qualitative feedback
• When implementing post-run feedback features or debugging run reflections

Invocation guidance

1. Provide RecentRunTelemetry, derived metrics, and user notes.
2. Generate reflection bullets (3-5 concise points), confidence score (0–1), and next-step guidance linked to the plan.
3. Output must include optional SafetyFlag[] if pain/abnormal HR reported.
4. Confidence score represents how well the run went compared to plan/expectations.
5. Keep tone supportive and constructive, never judgmental.

Input schema

See references/input-schema.json.

Output schema

See references/output-schema.json.

Confidence scoring

High confidence (0.8-1.0)

• Completed workout as planned or better
• Good pacing and form
• Felt strong throughout
• No pain or unusual symptoms
• Ready for next session

Medium confidence (0.5-0.8)

• Mostly completed workout with minor struggles
• Some pacing issues or form breakdown
• Felt okay but not great
• Minor discomfort but manageable
• Might need extra recovery

Low confidence (0.0-0.5)

• Struggled significantly or cut workout short
• Major pacing issues or form breakdown
• Felt bad throughout
• Pain or concerning symptoms
• Need extra recovery or plan adjustment

Reflection components

Performance summary

• How did the run compare to plan?
• Key metrics (distance, pace, HR)
• Pacing consistency
• Form and efficiency

Subjective experience

• How did it feel?
• Energy levels
• Breathing and effort
• Mental state

Notable observations

• Conditions (weather, terrain, time of day)
• Equipment (shoes, clothes)
• External factors (sleep, nutrition, stress)
• Improvements or struggles

Safety check

• Any pain or injury signals?
• Abnormal heart rate patterns?
• Dizziness, nausea, or other concerns?
• Form breakdown or compensation?

Next-step guidance

• Recovery needs
• Adjustment recommendations
• Next workout preview
• Motivation or encouragement

Integration points

• UI:
  • Post-run modal (immediate feedback)
  • Chat thread insertion
  • Run detail view
• Database: Save alongside run insight in Dexie (v0/lib/db.ts)
• API: Served through enhanced AI coach or dedicated debrief endpoint
• Telemetry: Emit ai_insight_created

Safety & guardrails

• If user notes include pain/dizziness → advise stopping further activity and consulting a professional.
• Keep debrief ≤140 words, supportive tone.
• Default to conservative next-step if data incomplete.
• Never dismiss pain or injury concerns.
• Emphasize rest and recovery when needed.
• Emit SafetyFlag for any concerning symptoms.

Reflection patterns

After great run (high confidence)

✓ Nailed the workout! Strong pacing throughout.
✓ Your form held up well - efficient and controlled.
✓ HR zones matched plan perfectly.
→ Great progress! Take it easy tomorrow before [next workout].

After okay run (medium confidence)

✓ Completed the distance - that's a win!
~ Started a bit fast, settled into rhythm later.
~ HR slightly elevated but within acceptable range.
→ Good effort. Focus on recovery, you'll feel stronger for [next workout].

After struggled run (low confidence)

✓ You showed up - that matters.
~ Tough conditions today (heat/fatigue/etc).
~ Pacing was challenging, cut it short wisely.
→ Rest up. Let's assess how you feel before [next workout]. Consider easier version.

After run with pain

⚠ Pain reported - this needs attention.
~ Completed [distance] before stopping.
~ Smart to listen to your body.
→ STOP. Rest and evaluate. If pain persists, consult a professional. Your next workout can wait.

Next-step guidance patterns

After hard workout

"Solid effort! Take 48-72 hours easy. Your next tempo on [day] will build on this."

After easy run

"Perfect recovery run. This builds your aerobic base. Ready for [next workout] on [day]."

After long run

"Great endurance work! Rest today, light activity tomorrow. Back to running on [day]."

After struggled workout

"Tough days happen. Extra rest if needed. We can modify [next workout] to match your recovery."

After injury concerns

"Health first. Skip [next workout] and reassess in 2-3 days. Consult professional if pain continues."

Telemetry

• Emit ai_skill_invoked, ai_insight_created, and ai_safety_flag_raised when applicable with:
  • run_id
  • confidence_score
  • reflection_points_count
  • safety_flags
  • next_step_provided (boolean)
  • latency_ms

Common edge cases

• First run ever: Extra celebration and encouragement
• Return from break: Acknowledge restart, set realistic expectations
• Missed workout: Focus on completion, not comparison to plan
• Exceeded expectations: Celebrate but caution against overtraining
• Equipment issues: Note for future, suggest solutions
• Weather impact: Acknowledge conditions, adjust expectations

Testing considerations

• Test with various confidence levels (high/medium/low)
• Verify reflection clarity and actionability
• Test SafetyFlag emission for pain/injury mentions
• Validate next-step guidance relevance
• Test with missing telemetry data
• Verify tone remains supportive across scenarios