Borrowing it
Nothing to install: this file belongs to hadidwirsty/intervals-icu-mcp. Take a copy, put it at the same path in your own repository, and replace the rules that are about this project with yours.
curl -O https://raw.githubusercontent.com/hadidwirsty/intervals-icu-mcp/main/.agents/skills/jadwal-minggu/SKILL.mdgit clone --depth 1 https://github.com/hadidwirsty/intervals-icu-mcpWrote this? Show the measurements
A badge with what this costs and how it scanned, read live from this page, so it follows the numbers instead of freezing them. Markdown for a README, HTML for a documentation site or a project page.
[](https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/jadwal-minggu)<a href="https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/jadwal-minggu"><img src="https://agentmods.dev/badge/skills/hadidwirsty/intervals-icu-mcp/jadwal-minggu/github.svg" alt="Measured on agentmods" height="20"></a>Or the 80×15 button, for a site that already has a row of RSS and ATOM ones. Only the verdict fits; the numbers stay here.
<a href="https://agentmods.dev/skills/hadidwirsty/intervals-icu-mcp/jadwal-minggu"><img src="https://agentmods.dev/badge/skills/hadidwirsty/intervals-icu-mcp/jadwal-minggu.svg" alt="Reviewed on agentmods" width="80" height="20"></a>What it costs to keep this loaded
Counted locally with the o200k_base tokenizer, which is exact for GPT models; Claude uses its own tokenizer and its counts differ. Treat this as one consistent yardstick across the catalogue rather than a bill. Prices are per million input tokens.
| Model | Per session | Once invoked |
|---|---|---|
| Fable 5.1 | $0.00065 | $0.02347 |
| Opus 5.5 | $0.00026 | $0.00939 |
| Sonnet 5.5 | $0.00013 | $0.00469 |
| Haiku 4.5 | $0.00006 | $0.00235 |
Grade A, and why
jadwal-minggu scanned grade A with 0 findings against 26 rules in 11 categories — prompt injection, anti-refusal, data exfiltration, privilege escalation, supply chain, agent snooping, system-prompt leakage, SSRF and excessive agency — measured today.
A static scan of the body, not an audit. Every finding is printed with the line that produced it so you can judge whether it matters here. A mod is markdown that instructs an agent; that is exactly why what it instructs is worth reading.
Nothing flagged
None of the 26 patterns this scan looks for appear in this file: no shell pipes, no recursive deletes, no credential paths, no hidden text, no instruction-override or anti-refusal phrasing, no agent-config snooping. That is not a guarantee, it is the absence of the things that are checkable.
How it starts
The opening of the file, as written. The whole thing — 114 lines — stays where its author put it; the contents beside it link to each section on GitHub.
/jadwal-minggu — Perencanaan Jadwal & Anggaran Mingguan Terpadu
Skill ini adalah pusat komando perencanaan sepekan (One-Stop Weekly Engine). Menghubungkan rumus anggaran beban ilmiah Coach Faris Salman & Steve Palladino dengan pola periodisasi mikroblok klasik 3-1 dan eksekusi penerbitan jadwal ke kalender Intervals.icu via Teks DSL.
1. Alur Kerja Perencanaan 4 Tahap
Saat perintah /jadwal-minggu dijalankan:
Tahap 1: Hitung Anggaran Jarak (Weekly Budgeting)
- Panggil
get_activitiesuntuk 42 hari terakhir dan 90 hari terakhir. - Hitung:
- Rata-rata Jarak Harian 42 Hari ($\text{km/hari}$).
- Baseline Mingguan: $\text{Rata-rata 42 Hari} \times 7\text{ hari}$.
- Plafon Mingguan Main Aman (+3% s/d +8%): $\text{Baseline} \times 1.03\text{ s/d }1.08$.
- Tentukan Plafon Lari Tunggal Aman:
- Plafon Long Run: Ambil nilai terkecil $\min(3 \times \text{rata-rata 42 hari},, 1.04 \times \text{LR terjauh 90 hari})$ untuk mencegah excessive single run.
- Plafon Sesi Workout Harian: $1.1 - 1.3 \times \text{rata-rata 42 hari}$ (mencakup warmup, repetisi, rest, dan cooldown).
- Sisa Budget: Dialokasikan untuk Easy Runs harian dan Strides (1–5% durasi).
- Audit Beban Non-Lari Garmin (
garmin_get_steps_range&garmin_get_daily_summaries_range):- Panggil data langkah dan ringkasan harian 7–14 hari terakhir untuk mengevaluasi apakah beban gerak non-lari atlet stabil. Jika rata-rata langkah non-lari sedang tinggi ($> 12.000$ langkah/hari), ambil batas bawah plafon mingguan (+3% bukan +8%) demi mencegah overuse injury.
Tahap 2: Tentukan Posisi Minggu dalam Siklus 3-1
Tentukan apakah minggu ini berada pada:
- 🔵 Minggu 1: Baseline (0%) — Membiasakan tubuh dengan kapasitas baru.
- 🟢 Minggu 2: Build Pertama (+5%) — Progresi volume aman.
- 🟢 Minggu 3: Build Kedua (+5% s/d +8%) — Akumulasi jika pemulihan prima.
- 🔵 Minggu 4: Deload (-10% dari Baseline) — Pemulihan aktif (potong workout 50%, LR -15%).
What this file has done since we first saw it
Hashed on every crawl. A supply-chain change to an agent config is a question of when, not whether, so the history is kept rather than the latest state alone.
- today Changed · +2 lines 85e7e98275f9
- 8d ago First seen · 112 lines · 65 tokens per session scan A 67216eea54c6
jadwal-minggu is a skill published in the GitHub repository hadidwirsty/intervals-icu-mcp (1 stars, last pushed yesterday), licensed MIT. It adds 65 tokens to every session and 2,347 once invoked, about $0.0003 per session on Opus 5.5. A static security scan graded it A with 0 findings. No closer match exists in the catalogue, so it is treated as the original; first seen 2026-10-26.
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