:root{color-scheme:light dark;--bg:#f5f7f9;--surface:#fff;--surface-2:#eef1f4;--surface-3:#e5e9ee;--text:#171a1e;--text-muted:#59626e;--border:#dbe1e8;--shadow:0 1px 2px #1018280f, 0 4px 16px #1018280d;--zone2:#1c7a4a;--zone2-soft:#e4f3ea;--stride:#8a5806;--stride-soft:#f8eddb;--strength:#2f66cf;--strength-soft:#e5edfb;--neutral:#5f6b7a;--neutral-soft:#eceff3;--danger:#c23b2c;--danger-soft:#fbe7e4;--success:#2b8a5b;--accent:var(--strength);--accent-soft:var(--strength-soft);--radius:14px;--radius-sm:10px;--tap:48px;--maxw:640px;--gap:16px;--font:-apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif, "Apple Color Emoji", "Segoe UI Emoji";--mono:ui-monospace, "SF Mono", SFMono-Regular, Menlo, Consolas, monospace}@media (prefers-color-scheme:dark){:root{--bg:#0e1116;--surface:#171b21;--surface-2:#1e242c;--surface-3:#262e38;--text:#e8ecf1;--text-muted:#9aa4b2;--border:#2a313b;--shadow:0 1px 2px #0006, 0 6px 20px #00000059;--zone2:#56c088;--zone2-soft:#16332450;--stride:#e0a233;--stride-soft:#3a2c1250;--strength:#6aa2ff;--strength-soft:#16233f50;--neutral:#9aa4b2;--neutral-soft:#20262e;--danger:#ff6f5f;--danger-soft:#3a1c1850;--success:#56c088}}*,:before,:after{box-sizing:border-box}html{-webkit-text-size-adjust:100%}body{font-family:var(--font);background:var(--bg);color:var(--text);-webkit-font-smoothing:antialiased;text-rendering:optimizelegibility;padding-bottom:calc(72px + env(safe-area-inset-bottom,0));margin:0;font-size:16px;line-height:1.5}h1,h2,h3{margin:0 0 .4em;line-height:1.2}h1{font-size:1.5rem}h2{font-size:1.2rem}h3{font-size:1rem}p{margin:0 0 .75em}ul{margin:0;padding-left:1.25em}a{color:var(--accent)}.app{max-width:var(--maxw);margin:0 auto;padding:16px 16px 24px}.topbar{max-width:var(--maxw);justify-content:space-between;align-items:baseline;gap:8px;margin:0 auto;padding:14px 16px 6px;display:flex}.topbar .brand{letter-spacing:-.01em;font-size:1.05rem;font-weight:700}.topbar .brand span{color:var(--accent)}.card{background:var(--surface);border:1px solid var(--border);border-radius:var(--radius);box-shadow:var(--shadow);margin-bottom:var(--gap);padding:16px}.card.flush{padding:0;overflow:hidden}.card[data-accent=zone2]{--accent:var(--zone2);--accent-soft:var(--zone2-soft)}.card[data-accent=stride]{--accent:var(--stride);--accent-soft:var(--stride-soft)}.card[data-accent=strength]{--accent:var(--strength);--accent-soft:var(--strength-soft)}.card[data-accent=recovery],.card[data-accent=rest]{--accent:var(--neutral);--accent-soft:var(--neutral-soft)}.day-nav{margin-bottom:var(--gap);align-items:stretch;gap:8px;display:flex}.day-nav .date-block{text-align:center;background:var(--surface);border:1px solid var(--border);border-radius:var(--radius);box-shadow:var(--shadow);flex:1;padding:10px 12px}.day-nav .weekday{text-transform:capitalize;font-size:1.05rem;font-weight:700}.day-nav .fulldate{color:var(--text-muted);font-size:.85rem}.arrow-btn{min-width:var(--tap);min-height:var(--tap);border:1px solid var(--border);background:var(--surface);color:var(--text);border-radius:var(--radius);cursor:pointer;box-shadow:var(--shadow);justify-content:center;align-items:center;display:inline-flex}.arrow-btn:active{background:var(--surface-2)}.badges{flex-wrap:wrap;gap:6px;margin-bottom:10px;display:flex}.badge{background:var(--surface-2);color:var(--text-muted);border:1px solid var(--border);border-radius:999px;align-items:center;gap:5px;padding:4px 9px;font-size:.78rem;font-weight:600;display:inline-flex}.badge.accent{background:var(--accent-soft);color:var(--accent);border-color:#0000}.badge.week-deload{background:var(--stride-soft);color:var(--stride)}.badge.week-summary{background:var(--strength-soft);color:var(--strength)}.session-head{align-items:flex-start;gap:12px;display:flex}.session-icon{background:var(--accent-soft);width:44px;height:44px;color:var(--accent);border-radius:12px;flex:none;place-items:center;display:grid}.session-title{font-size:1.25rem;font-weight:700}.session-meta{color:var(--text-muted);font-size:.9rem}.session-purpose{color:var(--text-muted);margin-top:10px}.stages{margin:0;padding:0;list-style:none}.stage{border-top:1px solid var(--border);align-items:center;gap:12px;padding:12px 4px;display:flex}.stage:first-child{border-top:none}.stage .dot{background:var(--neutral);border-radius:50%;flex:none;width:12px;height:12px}.stage[data-kind=run] .dot,.stage[data-kind=continuousRun] .dot{background:var(--zone2)}.stage[data-kind=warmup] .dot,.stage[data-kind=cooldown] .dot,.stage[data-kind=walk] .dot,.stage[data-kind=strideRest] .dot{background:var(--neutral)}.stage[data-kind=stride] .dot{background:var(--stride)}.stage .stage-body{flex:1;min-width:0}.stage .stage-label{font-weight:600}.stage .stage-note{color:var(--text-muted);font-size:.82rem}.stage .stage-time{font-variant-numeric:tabular-nums;font-family:var(--mono);color:var(--text-muted);font-weight:600}.stage.done .stage-label{color:var(--text-muted);text-decoration:line-through}.stage.current{background:var(--accent-soft);border-radius:10px}.hr-zone{background:var(--zone2-soft);border-radius:var(--radius-sm);align-items:center;gap:14px;padding:12px 14px;display:flex}.hr-zone .big{color:var(--zone2);font-variant-numeric:tabular-nums;font-size:1.5rem;font-weight:800}.hr-zone .label{color:var(--text-muted);font-size:.82rem}.btn{min-height:var(--tap);background:var(--surface-2);color:var(--text);cursor:pointer;border:1px solid #0000;border-radius:12px;justify-content:center;align-items:center;gap:8px;width:100%;padding:0 18px;font-family:inherit;font-size:1rem;font-weight:600;text-decoration:none;display:inline-flex}.btn.primary{background:var(--accent);color:#fff}@media (prefers-color-scheme:dark){.btn.primary{color:#0e1116}}.btn.outline{border-color:var(--border);background:0 0}.btn.danger{background:var(--danger);color:#fff}.btn.ghost{color:var(--text-muted);background:0 0}.btn:active{transform:translateY(1px)}.btn:disabled{opacity:.5;cursor:not-allowed}.btn-row{gap:10px;margin-top:14px;display:grid}.btn-row.two{grid-template-columns:1fr 1fr}.active-run{text-align:center}.phase-current{text-transform:uppercase;letter-spacing:.06em;color:var(--text-muted);font-size:.85rem}.phase-name{color:var(--accent);margin:4px 0 8px;font-size:1.4rem;font-weight:700}.countdown{font-size:clamp(3.2rem,22vw,5rem);font-weight:800;font-family:var(--mono);font-variant-numeric:tabular-nums;margin:6px 0;line-height:1}.next-phase{color:var(--text-muted);min-height:1.4em;font-size:.95rem}.progress{background:var(--surface-3);border-radius:999px;height:8px;margin:14px 0;overflow:hidden}.progress>span{background:var(--accent);width:0%;height:100%;display:block}.field{margin-bottom:12px}.field label{color:var(--text-muted);margin-bottom:4px;font-size:.85rem;font-weight:600;display:block}.field input,.field textarea,.field select{width:100%;min-height:var(--tap);color:var(--text);background:var(--surface-2);border:1px solid var(--border);border-radius:10px;padding:10px 12px;font-family:inherit;font-size:1rem}.field textarea{resize:vertical;min-height:84px}.grid-2{grid-template-columns:1fr 1fr;gap:10px;display:grid}.check{min-height:var(--tap);align-items:center;gap:10px;display:flex}.check input{flex:none;width:22px;height:22px}.form-errors{background:var(--danger-soft);color:var(--danger);border-radius:10px;margin-bottom:12px;padding:10px 12px;font-size:.88rem}.form-errors ul{margin:4px 0 0}.exercise{border-top:1px solid var(--border);padding:14px 0}.exercise:first-child{border-top:none}.exercise .ex-name{font-weight:700}.exercise .ex-scheme{color:var(--text-muted);font-size:.9rem}.exercise .ex-note{color:var(--text-muted);margin-top:4px;font-size:.82rem}.set-row{align-items:center;gap:8px;margin-top:8px;display:flex}.set-row .set-idx{width:54px;color:var(--text-muted);font-size:.85rem}.week-block{margin-bottom:22px}.week-head{justify-content:space-between;align-items:baseline;gap:8px;margin-bottom:8px;display:flex}.week-head .wtitle{font-size:1.05rem;font-weight:700}.week-head .wdates{color:var(--text-muted);font-size:.82rem}.day-row{border-top:1px solid var(--border);gap:12px;padding:10px 4px;display:flex}.day-row:first-child{border-top:none}.day-row .dow{width:92px;color:var(--text-muted);text-transform:capitalize;flex:none;font-size:.85rem}.day-row .dsession{font-weight:600}.day-row .ddetail{color:var(--text-muted);font-size:.85rem}.tag{vertical-align:middle;border-radius:50%;width:10px;height:10px;margin-right:6px;display:inline-block}.tag.zone2{background:var(--zone2)}.tag.stride{background:var(--stride)}.tag.strength{background:var(--strength)}.tag.recovery,.tag.rest{background:var(--neutral)}.stat-grid{grid-template-columns:1fr 1fr;gap:10px;display:grid}.stat{background:var(--surface-2);border-radius:var(--radius-sm);padding:12px}.stat .num{font-variant-numeric:tabular-nums;font-size:1.5rem;font-weight:800}.stat .lbl{color:var(--text-muted);font-size:.8rem}.cal{grid-template-columns:repeat(7,1fr);gap:4px;display:grid}.cal .cal-dow{text-align:center;color:var(--text-muted);padding-bottom:2px;font-size:.7rem}.cal .cell{aspect-ratio:1;background:var(--surface-2);color:var(--text-muted);border:1px solid #0000;border-radius:7px;place-items:center;font-size:.75rem;display:grid}.cal .cell.completed{background:var(--zone2);color:#fff}.cal .cell.partial{background:var(--stride);color:#fff}.cal .cell.skipped{background:var(--neutral-soft);color:var(--text-muted);text-decoration:line-through}.cal .cell.today{border-color:var(--accent);font-weight:800}.cal .cell.empty{background:0 0}.bars{align-items:flex-end;gap:4px;height:90px;display:flex}.bars .bar{background:var(--accent);border-radius:4px 4px 0 0;flex:1;min-height:2px}.tabbar{z-index:20;background:color-mix(in srgb, var(--surface) 92%, transparent);backdrop-filter:saturate(180%)blur(10px);border-top:1px solid var(--border);padding-bottom:env(safe-area-inset-bottom,0);position:fixed;bottom:0;left:0;right:0}.tabbar .inner{max-width:var(--maxw);grid-template-columns:repeat(2,1fr);margin:0 auto;display:grid}.tabbar a{min-height:60px;color:var(--text-muted);flex-direction:column;justify-content:center;align-items:center;gap:3px;font-size:.72rem;text-decoration:none;display:flex}.tabbar a[aria-current=page]{color:var(--accent)}.tabbar a svg{width:22px;height:22px}.muted{color:var(--text-muted)}.small{font-size:.85rem}.center{text-align:center}.section-title{text-transform:uppercase;letter-spacing:.06em;color:var(--text-muted);margin:4px 0 8px;font-size:.8rem}.list-plain{margin:0;padding:0;list-style:none}.list-plain li{border-top:1px solid var(--border);padding:6px 0}.list-plain li:first-child{border-top:none}.hidden{display:none!important}.light{border-left:4px solid var(--neutral);background:var(--surface-2);border-radius:8px;margin-bottom:10px;padding:10px 12px}.light.green{border-color:var(--success)}.light.yellow{border-color:var(--stride)}.light.red{border-color:var(--danger)}.light .light-title{font-weight:700}.light .advice{margin-top:4px;font-weight:600}a:focus-visible,button:focus-visible,input:focus-visible,textarea:focus-visible,select:focus-visible,[tabindex]:focus-visible{outline:3px solid var(--accent);outline-offset:2px;border-radius:8px}@media (prefers-reduced-motion:reduce){*,:before,:after{transition-duration:.001ms!important;animation-duration:.001ms!important;animation-iteration-count:1!important}.btn:active{transform:none}}.visually-hidden{clip:rect(0 0 0 0);white-space:nowrap;border:0;width:1px;height:1px;margin:-1px;padding:0;position:absolute;overflow:hidden}