Daily Summary - Personal Extensions (Couch-to-5K Example)

Extends: daily-summary-base

This skill adds personal metrics and tracking for a couch-to-5K running training program.

Context Tag Patterns

Format examples:

• W4-D2 (Week 4, Day 2)
• W5-RestDay (Week 5, Rest Day)
• W8-D3-5K (Week 8, Day 3, first 5K!)

Components:

• Week: W1, W2, ..., W8
• Day: D1, D2, D3, or RestDay
• Milestone: 5K, Milestone, etc.

Key Metrics & Thresholds

Add these specific metrics to the Key Numbers table:

Running pace targets:

• Week 1-3: Focus on completion, not pace
• Week 4-5: 11:00-12:00 min/mi comfortable
• Week 6-7: 10:30-11:00 min/mi
• Week 8: Sub-10:00 min/mi goal for 5K

Heart rate zones (example for 35yo, 185 max HR):

• Z1 (Recovery): 111-130 bpm (60-70% max)
• Z2 (Aerobic): 130-148 bpm (70-80% max) - PRIMARY TRAINING ZONE
• Z3 (Tempo): 148-167 bpm (80-90% max) - Occasional intervals

Sleep targets:

• Training days: 7-8 hours minimum
• Recovery days: 7-9 hours
• <7 hours: Consider rest day or easy workout

Domain Terminology

Training:

• C25K: Couch-to-5K training program
• Run/Walk: Interval format (e.g., "Run 5min, Walk 1min, repeat 4x")
• Rest Day: Active recovery, no running
• Long Run: Longest continuous run of the week
• Tempo: Comfortably hard pace (Z3)

Recovery:

• DOMS: Delayed Onset Muscle Soreness (normal 24-48hrs post-run)
• Taper: Reduce volume before race/milestone
• Active Recovery: Light walk, yoga, stretching on rest days
• Overtraining: Persistent fatigue, elevated resting HR, poor sleep

Nutrition:

• Pre-run: Light carbs 1-2hrs before (banana, toast)
• Post-run: Protein + carbs within 30min (recovery window)
• Hydration: 8-10 glasses/day, more on run days
• Deficit: 300-500 cal/day for weight loss (if goal)

Training Progress Tracking

Include in "What This Day Revealed" section:

Training week structure (typical):

• Week 1-2: Walk/run intervals, building base
• Week 3-4: Longer run intervals, reducing walk breaks
• Week 5-6: Extended continuous runs (20+ min)
• Week 7-8: Full 5K attempts, race prep

Watch for patterns:

• Soreness decreasing week-over-week (adaptation)
• Pace improving at same heart rate (fitness gains)
• Sleep quality impact on next-day performance
• Nutrition timing affecting energy levels

Example Summary Snippet

# Wednesday, November 20, 2025 - Daily Summary

**GROUND TRUTH:**
- Date: Wednesday, November 20, 2025
- W4-D2
- Training Day 23 of C25K program

---

## Key Numbers

| Metric | Morning | Evening | Notes |
|--------|---------|---------|-------|
| **Running Distance** | - | 3.2 mi | Week 4, Day 2: 8x (Run 5min, Walk 1min) |
| **Average Pace** | - | 10:45/mi | Improving! Sub-11:00 |
| **Heart Rate Zones** | - | Z2: 78% | Stayed aerobic, good |
| **Morning Weight** | 168 lbs | - | Down 1.5 lbs from Week 1 |
| **Sleep Quality** | 7.5 hrs | - | Garmin: 83/100 |
| **Nutrition** | 600 cal | 2100 cal | On target, good protein post-run |
| **Soreness Level** | 2/5 | 3/5 | Quads tight after run, normal DOMS |

---

## Timeline

**06:30** - Woke up, felt rested (7.5hrs sleep)
**06:45** - Pre-run: Banana + water
**07:15-08:00** - **Run workout:** W4D2 completed!
  - 8 intervals of Run 5min / Walk 1min
  - Total: 3.2 miles in 40min (includes warm-up/cool-down)
  - HR average: 142 bpm (Z2), max 156 bpm (low Z3)
  - Felt strong, legs responding well

**08:15** - Post-run: Protein shake + stretching
**12:30** - Lunch, noticed legs a bit tired but manageable
**18:00** - Light walk (15min active recovery)
**20:00** - Foam rolling, quads and calves
**22:30** - Bed

---

## What This Day Revealed

**Training progress:**
- Week 4 is noticeably easier than Week 2 was - adaptation working
- Maintaining Z2 heart rate even during run intervals (aerobic base improving)
- Pace naturally improving without pushing - went from 11:15/mi avg in W2 to 10:45/mi today
- 5-minute run intervals feel sustainable now (used to be a struggle at Week 3)

**Recovery insights:**
- Sleep quality directly correlates with run performance (7.5hrs = strong workout)
- Post-run protein shake within 30min seems to reduce next-day soreness
- Active recovery walk in evening helped legs feel less tight

**Nutrition:**
- Pre-run banana timing (90min before) worked well, no GI issues
- Total 2100 cal right on target for training day with slight deficit
- Staying hydrated throughout day made a difference

Integration Notes

• Reference base framework for process and structure
• Add metrics table with specific values above
• Include domain terminology as needed (C25K, Z2, DOMS)
• Use context tag patterns for filename generation (W4-D2 style)
• Track week-over-week progress in insights section
• Note recovery patterns and nutrition timing