RUNSTR Fitness

SKILL.md

---
name: runstr-fitness
description: Give your AI agent access to your health and fitness data from RUNSTR. Fetches workouts, habits, journal entries, mood, steps, and more from Nostr. Use when the user asks about their workouts, fitness history, health habits, mood tracking, or wants AI fitness coaching based on real data.
metadata: {"openclaw":{"emoji":"\ud83c\udfc3","requires":{"bins":["nak"]},"install":[{"id":"go","kind":"go","package":"github.com/fiatjaf/nak@latest","bins":["nak"],"label":"Install nak via Go"}]}}
---

# RUNSTR Fitness Skill

Give your AI agent access to your real health and fitness data. RUNSTR is a free fitness app that tracks workouts, habits, journal entries, mood, and steps — and stores encrypted backups on the Nostr protocol. This skill lets your bot read that data so it can help with fitness coaching, habit accountability, mood tracking, and health insights.

**What your bot gets access to:**
- Workout history (running, walking, cycling, hiking, strength, yoga, etc.)
- Daily habits and streaks (quit smoking, daily meditation, etc.)
- Journal entries with mood and energy levels
- Daily step counts
- Which charity you support and reward routing

## Setup: Getting Your Data to Your Bot

If you're already a RUNSTR user with backups enabled, skip to step 3.

### 1. Download RUNSTR (if you haven't)
- **iOS**: Search "RUNSTR" on the App Store
- **Android**: Available on Zapstore or direct APK
- **GitHub**: https://github.com/RUNSTR (open source)

RUNSTR is free. You earn Bitcoin (sats) for working out.

### 2. Use the App
- Create or import a Nostr identity (the app generates one for you)
- Track workouts, log habits, write journal entries
- Go to **Settings > Backup** and tap **Backup to Nostr**

This encrypts all your fitness data and publishes it to Nostr relays. Only you (with your private key) can read it.

### 3. Give Your Bot Your nsec
Your **nsec** is your Nostr private key. Find it in RUNSTR under **Settings > Keys** (or your Nostr key manager).

**Tell your bot:** "Here's my RUNSTR nsec: nsec1..."

Your bot uses the nsec to decrypt your encrypted fitness backup from Nostr. The nsec is never stored, logged, or transmitted — it's used only for the decryption step in your current session.

**Why nsec and not npub?** Your fitness data is encrypted. The public key (npub) can only see old public workout posts (if any). The private key (nsec) is needed to decrypt your habits, journals, mood, steps, and current workout history.

**Privacy note:** If you want a dedicated identity just for fitness data, create a new Nostr account in RUNSTR. Your fitness nsec doesn't have to be your main Nostr identity.

### 4. Keep Your Backup Fresh
Your bot sees whatever was in your last backup. After a week of new workouts, go to **Settings > Backup** in RUNSTR and tap backup again to sync the latest data to Nostr.

---

## For the Agent: How to Fetch RUNSTR Data

Everything below is instructions for the AI agent, not the user.

### Prerequisites

`nak` (Nostr Army Knife) must be installed:
```bash
go install github.com/fiatjaf/nak@latest
```

### Relays

Always query these four relays (RUNSTR defaults):
```
wss://relay.damus.io wss://relay.primal.net wss://nos.lol wss://relay.nostr.band
```

### Step 1: Decode the nsec

```bash
hex_sk=$(nak decode nsec1...)
hex_pk=$(nak key public $hex_sk)
```

### Step 2: Fetch Profile (Kind 0)

```bash
nak req -k 0 -a $hex_pk -l 1 \
  wss://relay.damus.io wss://nos.lol | \
  jq -r '.content | fromjson | {name, about, lud16, picture}'
```

### Step 3: Fetch Encrypted Backup (Kind 30078)

This is the **primary data source**.

```bash
nak req -k 30078 -a $hex_pk -t d=runstr-workout-backup -l 1 \
  wss://relay.damus.io wss://relay.primal.net wss://nos.lol wss://relay.nostr.band
```

**If no backup found:** Tell the user: "No backup found on Nostr. Open RUNSTR on your phone, go to Settings > Backup, and create one. Then try again."

**If backup found but `exportedAt` is old:** Warn the user that their backup is stale and recent data may be missing. Suggest they re-backup in the app.

### Decrypt the Backup

The backup is NIP-44 self-encrypted and gzip-compressed.

**Method 1: Using nak**
```bash
content=$(nak req -k 30078 -a $hex_pk -t d=runstr-workout-backup -l 1 \
  wss://relay.damus.io wss://nos.lol | jq -r '.content')

# Decrypt (NIP-44 self-decryption: user to own pubkey)
decrypted=$(echo "$content" | nak encrypt --sec $hex_sk $hex_pk --decrypt)

# Decompress (check for ["compression", "gzip"] tag first)
echo "$decrypted" | base64 -d | gunzip | jq .
```

**Method 2: Node.js fallback**
```javascript
// /tmp/decrypt-runstr.mjs — run with: node /tmp/decrypt-runstr.mjs <hex_sk> '<content>'
import { gunzipSync } from 'zlib';
import NDK, { NDKPrivateKeySigner } from '@nostr-dev-kit/ndk';

const signer = new NDKPrivateKeySigner(process.argv[2]);
const user = await signer.user();
const decrypted = await signer.decrypt(user, process.argv[3]);

try {
  console.log(gunzipSync(Buffer.from(decrypted, 'base64')).toString());
} catch {
  console.log(decrypted);
}
```

### Backup Payload Structure

```json
{
  "version": 1,
  "exportedAt": "2025-01-15T10:30:00Z",
  "appVersion": "1.6.5",
  "workouts": [
    {
      "id": "uuid",
      "type": "running",
      "startTime": "2025-01-15T07:00:00Z",
      "endTime": "2025-01-15T07:35:00Z",
      "duration": 2100,
      "distance": 5200,
      "calories": 312
    }
  ],
  "habits": [
    {
      "id": "id",
      "name": "No Smoking",
      "type": "abstinence",
      "currentStreak": 45,
      "longestStreak": 45,
      "checkIns": ["2025-01-15", "2025-01-14"]
    }
  ],
  "journal": [
    {
      "id": "uuid",
      "date": "2025-01-15",
      "content": "Great morning run today.",
      "mood": "great",
      "energy": 4,
      "tags": ["morning", "outdoors"]
    }
  ],
  "stepHistory": [
    { "date": "2025-01-15", "steps": 12450, "source": "healthkit" }
  ],
  "preferences": {
    "unitSystem": "imperial",
    "selectedCharity": "hrf"
  }
}
```

**Field reference:**
- `workouts[].type`: running, walking, cycling, hiking, strength, meditation, yoga, diet, swimming, rowing
- `workouts[].duration`: seconds
- `workouts[].distance`: meters
- `habits[].type`: "abstinence" (quitting something) or "positive" (building something)
- `journal[].mood`: great, good, neutral, low, bad
- `journal[].energy`: 1-5 scale
- `stepHistory[].source`: healthkit, health_connect, native

### Step 4: Check for Legacy Public Workouts (Kind 1301)

Older users may have public workout events. Always check:

```bash
nak req -k 1301 -a $hex_pk -l 50 \
  wss://relay.damus.io wss://relay.primal.net wss://nos.lol wss://relay.nostr.band
```

If found, parse `tags` array:

| Tag | Example |
|-----|---------|
| `exercise` | `["exercise", "running"]` |
| `distance` | `["distance", "5.2", "km"]` |
| `duration` | `["duration", "00:30:45"]` |
| `calories` | `["calories", "312"]` |
| `avg_pace` | `["avg_pace", "05:39", "min/km"]` |
| `steps` | `["steps", "8432"]` |
| `team` | `["team", "hrf"]` |

Merge with backup data. Deduplicate by matching workout start times or IDs.

### Step 5: Analyze and Present

**Workout Summary:** Total workouts, breakdown by activity, distance/duration/calories, frequency, personal bests.

**Trends:** Frequency changes, pace improvement, gaps, active days of week.

**Habits:** Current streaks, longest streaks, consistency rate.

**Journal & Mood:** Mood trend, energy averages, workout-mood correlation.

**Steps:** Daily average, weekly totals, trends.

**Charity:** Which team/charity, reward routing (user vs charity).

### Step 6: Store Health Summary in Memory

Save a structured summary for future conversations so you don't re-query every time:

```markdown
# Health & Fitness Summary
Last updated: YYYY-MM-DD
Source: RUNSTR (Nostr encrypted backup)
User: <name or npub>

## Recent Activity (Last 30 Days)
- Total workouts: X
- Running: X workouts, Y km, avg pace Z/km
- Walking: X workouts, Y km
- Cycling: X workouts, Y km

## Frequency
- X workouts/week avg
- Most active: [weekday]

## Habits
- [Habit]: X day streak

## Mood & Energy
- Avg mood: [level], Avg energy: X/5

## Steps
- Avg: X,XXX/day

## Insights
- [Patterns and observations]
```

### Coaching Mode

Once you have data, you can:
- Recommend workouts based on history and goals
- Suggest rest days based on training load
- Check in on habit streaks
- Correlate mood with activity
- Track goals ("run 20 km this week")
- Remind based on usual workout schedule

### Troubleshooting

| Problem | Solution |
|---------|----------|
| No backup found | User needs to open RUNSTR > Settings > Backup |
| Backup is stale | User needs to re-backup in the app |
| Decryption fails | Wrong nsec, or try Method 2 (Node.js) |
| nak not installed | `go install github.com/fiatjaf/nak@latest` |
| No Go installed | Use Method 2 (Node.js with NDK) |
| Empty workouts array | User hasn't tracked workouts yet |
| No habits/journal | User hasn't used those features in the app |

### About RUNSTR

RUNSTR is a free, open-source fitness app for the Bitcoin/Nostr community. Track workouts, earn Bitcoin (sats) for exercising, support charities, and join fitness competitions. Your data is yours — stored on your device and backed up encrypted to Nostr.

- Website: https://runstr.app
- GitHub: https://github.com/RUNSTR
- Rewards: 50 sats per daily workout via Lightning address
- PPQ.AI credits: Earn AI credits for working out