:root{--bg: #f7f7f3;--surface: #ffffff;--surface-raised: #eeeeE7;--ink: #161714;--muted: #656960;--line: #dedbd1;--primary: #006c5b;--primary-soft: #dceee9;--accent: #c94f32;--blue: #2d6795;--danger: #b8322a;--yellow: #b8791d;--shadow: 0 14px 34px rgba(32, 31, 27, .08);color:var(--ink);background:var(--bg);color-scheme:light;font-family:Aptos,Segoe UI Variable,Segoe UI,sans-serif}:root[data-theme=dark]{--bg: #101211;--surface: #181a18;--surface-raised: #22241f;--ink: #f3f1e9;--muted: #aaa69b;--line: #34362f;--primary: #58c7b3;--primary-soft: #17342f;--accent: #f07a59;--blue: #7ab0e0;--danger: #ff7d72;--yellow: #e0ae55;--shadow: 0 18px 42px rgba(0, 0, 0, .28);color-scheme:dark}*{box-sizing:border-box}body{margin:0;min-width:320px;background:linear-gradient(180deg,rgba(0,108,91,.08),transparent 260px),var(--bg)}:root[data-theme=dark] body{background:linear-gradient(180deg,rgba(88,199,179,.06),transparent 260px),var(--bg)}button,input{font:inherit}button{-webkit-tap-highlight-color:transparent}a{color:var(--primary);font-weight:800;text-decoration:none}h1,h2,p{margin-top:0}h1{margin:0 0 2px;font-family:Bahnschrift,Aptos Display,Segoe UI,sans-serif;font-size:clamp(1.55rem,7vw,2.35rem);line-height:.95;letter-spacing:0;text-transform:uppercase}h2{margin-bottom:10px;font-size:1rem;line-height:1.18;letter-spacing:0}p,li{color:var(--muted);line-height:1.45}ul{margin:0;padding-left:18px}.app-shell{width:min(100%,760px);min-height:100vh;margin:0 auto;padding:14px 12px 96px}.topbar{display:flex;align-items:flex-start;justify-content:space-between;gap:12px;padding:6px 2px 14px}.eyebrow{margin:0 0 5px;color:var(--accent);font-size:.68rem;font-weight:900;letter-spacing:.13em;text-transform:uppercase}.subtitle{margin:4px 0 0;color:var(--muted);font-size:.88rem;font-weight:800}.icon-button{display:grid;width:42px;height:42px;flex:0 0 auto;place-items:center;border:1px solid var(--line);border-radius:8px;color:var(--primary);background:var(--surface);box-shadow:var(--shadow);cursor:pointer}.stack{display:grid;gap:12px}.panel,.command-panel{min-width:0;overflow:hidden;border:1px solid var(--line);border-radius:8px;background:var(--surface);box-shadow:var(--shadow)}.panel{padding:15px}.lead-panel{background:linear-gradient(135deg,rgba(0,108,91,.09),transparent 65%),var(--surface)}:root[data-theme=dark] .lead-panel{background:linear-gradient(135deg,rgba(88,199,179,.09),transparent 65%),var(--surface)}.command-panel{padding:18px;color:#fff8ef;background:linear-gradient(135deg,#20221f,#0c6f60)}:root[data-theme=dark] .command-panel{background:linear-gradient(135deg,#171a18,#124f46)}.command-panel h2{margin-bottom:8px;font-family:Bahnschrift,Aptos Display,Segoe UI,sans-serif;font-size:clamp(2rem,13vw,3.6rem);line-height:.9;text-transform:uppercase}.command-panel p{max-width:34rem;margin-bottom:0;color:#fff8efd1;font-weight:700}.quick-actions{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:8px;margin-top:16px}.quick-actions button{display:inline-flex;min-width:0;min-height:44px;align-items:center;justify-content:center;gap:7px;border:1px solid rgba(255,248,239,.25);border-radius:8px;color:#fff8ef;background:#ffffff1f;font-weight:900;cursor:pointer}.limits-rail{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:8px}.limits-rail span,.metric{border:1px solid var(--line);border-radius:8px;background:var(--surface);box-shadow:var(--shadow)}.limits-rail span{min-width:0;padding:11px;color:var(--muted);font-size:.82rem;line-height:1.3}.limits-rail strong{display:block;color:var(--ink);font-size:.7rem;letter-spacing:.08em;text-transform:uppercase}.metric{min-height:90px;padding:12px}.metric span{display:block;color:var(--muted);font-size:.66rem;font-weight:900;letter-spacing:.09em;text-transform:uppercase}.metric strong{display:block;margin-top:7px;font-size:1rem;line-height:1.12}.insight-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:8px}.segmented{display:grid;grid-template-columns:auto repeat(4,minmax(0,1fr));align-items:center;gap:5px;padding:5px;border:1px solid var(--line);border-radius:8px;background:var(--surface-raised)}.segmented>span{padding:0 8px;color:var(--muted);font-size:.68rem;font-weight:900;letter-spacing:.1em;text-transform:uppercase}.segmented button{min-width:0;min-height:40px;border:0;border-radius:7px;color:var(--muted);background:transparent;cursor:pointer;font-size:.78rem;font-weight:900}.segmented button.selected{color:#fff;background:var(--primary)}.section-title{display:flex;align-items:center;gap:8px;margin-bottom:10px;color:var(--primary)}.section-title h2{margin:0;color:var(--ink)}.session-meta{margin:-2px 0 12px;color:var(--muted);font-size:.86rem;font-weight:700}.schedule,.exercise-list,.bar-list,.timeline,.link-grid,.source-list{display:grid;gap:9px}.schedule-row{display:grid;grid-template-columns:56px minmax(0,1fr);align-items:center;gap:12px;border-bottom:1px solid var(--line);padding:10px 0}.schedule-row:last-child{border-bottom:0}.schedule-row span{color:var(--muted);font-weight:900}.schedule-row strong{min-width:0}.check-list{margin:0;padding:0;list-style:none}.check-list li{position:relative;border-bottom:1px solid var(--line);padding:10px 0 10px 22px}.check-list li:before{position:absolute;left:0;top:16px;width:8px;height:8px;border-radius:2px;background:var(--accent);content:""}.check-list li:last-child{border-bottom:0}.stop-strip{border:1px solid rgba(184,50,42,.28);border-radius:8px;padding:12px;color:var(--danger);background:#b8322a14;font-size:.88rem;font-weight:800;line-height:1.4}.search-bar{display:flex;align-items:center;gap:8px;border:1px solid var(--line);border-radius:8px;padding:9px 11px;background:var(--surface)}.search-bar svg{color:var(--muted);flex:0 0 auto}.search-bar input{min-width:0;flex:1;border:0;outline:0;color:var(--ink);background:transparent}.search-bar button{display:grid;width:28px;height:28px;place-items:center;border:0;color:var(--muted);background:transparent}.exercise-card{border:1px solid var(--line);border-radius:8px;background:var(--surface)}.exercise-head{display:grid;width:100%;grid-template-columns:minmax(0,1fr) auto auto;align-items:center;gap:10px;border:0;padding:13px;color:var(--ink);background:transparent;cursor:pointer;text-align:left}.exercise-head strong,.exercise-head em{display:block}.exercise-head em{margin-top:3px;color:var(--muted);font-size:.8rem;font-style:normal}.exercise-head b{color:var(--primary);font-size:.9rem;white-space:nowrap}.rotated{transform:rotate(180deg)}.dose-row{display:flex;flex-wrap:wrap;gap:8px 14px;border-top:1px solid var(--line);padding:10px 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8px;text-align:left;vertical-align:top}th{color:var(--accent);font-size:.66rem;letter-spacing:.09em;text-transform:uppercase}td{color:var(--muted)}.adherence-strip{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:6px}.status-block{display:grid;min-height:66px;align-content:space-between;border-radius:8px;padding:8px;color:#fff;background:var(--yellow)}.status-block.clean,.status-block.best{background:var(--primary)}.status-block.deviated,.status-block.partial{background:var(--accent)}.status-block.wall,.status-block.skipped{background:var(--danger)}.status-block.rest{color:var(--muted);background:var(--surface-raised)}.status-block strong{font-size:.82rem}.status-block span{font-size:.58rem;font-weight:900;letter-spacing:.06em;text-transform:uppercase}.bar-row{display:grid;grid-template-columns:58px minmax(0,1fr) 36px;align-items:center;gap:10px}.bar-row span,.bar-row strong{font-size:.8rem;font-weight:900}.bar-track{height:10px;overflow:hidden;border-radius:999px;background:var(--surface-raised)}.bar-track i{display:block;height:100%;border-radius:inherit;background:var(--accent)}.timeline-card{border:1px solid var(--line);border-radius:8px;padding:12px;background:var(--surface)}.timeline-card div{display:grid;gap:2px;margin-bottom:7px}.timeline-card span,.timeline-card em{color:var(--muted);font-size:.82rem;font-style:normal}.danger-panel{border-color:#b8322a52;background:linear-gradient(135deg,rgba(184,50,42,.1),transparent 70%),var(--surface)}.link-grid a,.source-list a{display:block;border:1px solid var(--line);border-radius:8px;padding:13px;background:var(--surface)}.bottom-nav{position:fixed;left:50%;bottom:10px;z-index:20;display:grid;width:min(calc(100% - 22px),500px);grid-template-columns:repeat(5,minmax(0,1fr));gap:4px;transform:translate(-50%);border:1px solid var(--line);border-radius:8px;padding:6px;background:#ffffffe6;box-shadow:0 14px 40px #14141229;-webkit-backdrop-filter:blur(16px);backdrop-filter:blur(16px)}:root[data-theme=dark] .bottom-nav{background:#181a18e6}.bottom-nav button{display:grid;min-width:0;min-height:50px;place-items:center;gap:2px;border:0;border-radius:7px;color:var(--muted);background:transparent;cursor:pointer;font-size:.64rem;font-weight:900}.bottom-nav button span{max-width:100%;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}.bottom-nav button.active{color:#fff;background:var(--primary)}@media(min-width:720px){.app-shell{padding-top:24px}.insight-grid{grid-template-columns:repeat(4,minmax(0,1fr))}.link-grid,.source-list{grid-template-columns:repeat(2,minmax(0,1fr))}}