Log a run, walk or ride

Just back from a run — your sneakers are by the door, the watch is on the counter, and you want to log it before the post-run carbs hit and you forget. No menus, no detailed splits unless you want them.

What the agent needs to hear

Behind your sentence, the agent works backwards to three pieces: what kind of activity, how long it took, and when you did it. Distance is a fourth piece that’s natural for some activities (running, cycling) and optional for others (walking, rowing). « 5k run, 25 minutes » carries the first three; « 30 minutes on the bike » carries duration and type and lets distance sit blank.

The activity type is read from your words. « Run », « walk », « bike », « row », « swim » — the common ones are unambiguous. Variations like « trail run », « tempo run », « zone 2 cardio » get tagged accordingly and influence how the effort reads downstream. When defaults to today unless you say otherwise; the time within the day defaults to « roughly now » unless you specify (« logged this morning’s run »).

Duration, distance, and pace

Numbers map naturally — the agent reads « 25 minutes » as duration and « 5k » as distance. If you give both, the agent computes pace and shows it on the card; if you give only one, pace stays blank. You don’t have to do the math, and you don’t have to choose between duration and distance — give whichever you actually know.

Optional metrics ride along when you offer them. « Average heart rate 145, max 168 » attaches as HR data. « Felt easy, RPE 4 » attaches as perceived effort. « Negative split, sub-5 last kilometer » attaches as a note. The agent picks what it can from your sentence and asks for anything you flagged but didn’t quantify (« you said sub-5 — what was the last km exactly? »).

How the activity reads downstream

A cardio log is its own thing — not a workout session, not attached to a strength session unless you ask. It feeds weekly cardio volume, conditioning trends over time, and total weekly activity alongside your strength work. If your routine has cardio days planned, the log attaches to that day’s adherence; if not, it’s standalone activity and counts toward your weekly activity totals without affecting strength adherence.

The activity type matters because the system reads zones differently per activity. A 30-minute run and a 30-minute walk are very different signals for conditioning even though duration matches. Logging the type accurately is what keeps the trends honest.

When the agent gets it wrong

The card the agent shows is your check. If the activity type is wrong (you said « bike » and the agent read « hike »), name it cleanly: « bike, not hike — indoor trainer ». If the duration or distance got swapped (rare, but possible — you said « 25 minutes for 5k » and the agent inverted them), call the field: « 25 was minutes, 5 was kilometers ».

If the agent attached the cardio to your strength session as a finisher when you meant it as standalone (or vice versa), say so: « standalone log, not part of today’s pull session ». The cardio log unhooks and lives on its own.

What makes the log worth keeping

Three things decide whether this cardio helps you later: the activity type is the one you actually did (a run is not a walk, a bike is not a hike — these read as different intensities), the duration is honest (door-to-door for an outdoor run, screen time for indoor), and the distance, if logged, matches the actual route (rounding to the nearest km is fine; inventing a faster pace than you ran is not). The system reads these for weekly cardio volume, conditioning trends, and total activity load; mislabeling activity type or padding pace quietly skews every cardio metric attached to it. Say the run the way you ran it, glance at the card, and pour yourself the water.