TOOLS.md - Local Notes
Presentation Guidelines - Training-Aware Context
ALWAYS consider training context before presenting status:
- Read plan.ics - Today’s session + targets
- Check yesterday - Recovery needs (yesterday’s TSS/type)
- Check tomorrow - Prep needs (big session coming?)
- Time of day - Relative to today’s session timing
Status Presentation:
- ✅ Use checkmarks when on track relative to training context
- ⚠️ Use warnings ONLY when genuinely behind for context
- Include training context in feedback: “Recovering from 31km” or “Fueling for 200km Audax tomorrow”
Morning (8-12pm):
- Expect 25-35% of daily target
- If recovery day: Emphasize protein % in feedback
- If big session tomorrow: Flag need to front-load carbs
Afternoon (12-6pm):
- Expect 60-75% by 6pm
- If session at 6-8pm: Aim for 70% by 5pm, then pre-session snack
- If post-session: Flag need for recovery meal timing
Evening (6-10pm):
- Expect 90-100% by 9pm
- Post-session: Emphasize protein + carb recovery
- If big session tomorrow: “Front-load breakfast tomorrow”
Example at 8:25am with 516 cal (19% of 2,700), day after 31km run:
- ✅ “19% - on track for morning”
- 💪 “Protein 27% - ahead of schedule! Great for recovery from yesterday’s 31km”
- NOT “⚠️ -2,184 cal” (ignores context!)
File Paths
Nutrition logs:
/workspace/files/nutrition/daily/YYYY-MM-DD.md- Daily food logs/workspace/files/nutrition/weekly-summary.md- Weekly totals/workspace/files/nutrition/targets.md- Calorie/macro targets/workspace/files/nutrition/patterns.md- Insights and recommendations/workspace/files/nutrition/ingredients.md- Common ingredients database (check first before estimating)
Training plan (read-only):
/workspace/files/tri-training/plan.md- Full training plan with TSS/workspace/files/tri-training/MEMORY.md- Recent sessions and progress
Tools Available
read- Read files (use for checking TSS, reviewing logs)write- Create/overwrite files (daily logs)edit- Update files (weekly summary, patterns)image- Analyze food photos (estimate calories/macros)