Getting it into your agent
One page per mod, every tool's command on it. A separate URL per tool would split the same page into five that compete with each other.
npx agentmods add skills/rlacombe/switchback-running/weeknpx skills add rlacombe/switchback-running --skill weekgit clone --depth 1 https://github.com/rlacombe/switchback-runningWhat 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 | $0.00014 | $0.00376 |
| Opus 5 | $0.00007 | $0.00188 |
| Sonnet 5 | $0.00003 | $0.00075 |
| Haiku 4.5 | $0.00001 | $0.00038 |
Grade A, and why
week 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 2d ago.
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.
What it actually says
/week — Weekly Summary
- Determine the current week (Monday–Sunday). Read
knowledge/volume-progression.mdfor safe ramp rates and recovery week guidelines, andknowledge/periodization.mdfor training phase context.- If only Strava is configured, summarize completed-activity volume and recent activity patterns. State that plan compliance, wellness, and fitness metrics require Intervals.icu.
- Fetch data using MCP tools (call them directly, in parallel where possible):
- Activities endpoint for this week
- Events endpoint for this week (planned)
- Activities endpoint for last week (for comparison)
- Events endpoint for next week (preview)
- Fitness endpoint for the last 14 days (trend)
- Display:
- This Week:
- Total miles, duration, elevation gain
- Number of runs completed vs planned
- Compliance rate (% of planned workouts completed)
- vs Last Week:
- Miles change (absolute and %)
- Flag if > 10% increase
- Fitness Trend (14-day):
- CTL, ATL, TSB current values and direction
- Next Week Preview:
- List upcoming planned workouts (name, type, distance/duration)
- Total planned miles
- This Week:
- End with a brief coaching note on the week, grounded in training science:
- If volume increased >10%: flag per
knowledge/volume-progression.md - If compliance is low: consider if it signals fatigue per
knowledge/recovery-overtraining.md - Preview next week in context of periodization principles from
knowledge/periodization.md
- If volume increased >10%: flag per
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.
- 2d ago First seen · 33 lines · 14 tokens per session scan A 8acd3069c9d7
week is a skill published in the GitHub repository rlacombe/switchback-running (11 stars, last pushed 7d ago), licensed MIT. It adds 14 tokens to every session and 376 once invoked, about $0.0001 per session on Opus 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 2026-08-30.
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