:root{--bg:#0b0f17;--bg2:#121826;--card:#161d2d;--line:#253047;--txt:#e8edf7;--mut:#8b97ad;--red:#e23636;--gold:#f5b301;--blue:#3b82f6;--green:#22c55e;--purple:#a855f7;--r:18px;
--safe-b:env(safe-area-inset-bottom,0px);--safe-t:env(safe-area-inset-top,0px)}
*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}
html,body{margin:0;background:var(--bg);color:var(--txt);font:16px/1.4 -apple-system,BlinkMacSystemFont,"SF Pro Text","Inter",system-ui,sans-serif;-webkit-font-smoothing:antialiased}
body{background:radial-gradient(1200px 500px at 80% -10%,#3b1020 0,transparent 60%),radial-gradient(900px 400px at -20% 10%,#0f2350 0,transparent 55%),var(--bg);background-attachment:fixed;min-height:100vh}
.view{padding:calc(var(--safe-t) + 14px) 16px calc(96px + var(--safe-b));max-width:560px;margin:0 auto}
h1{font-size:28px;margin:0;letter-spacing:-.02em;font-weight:800}h2{margin:.2em 0;font-size:22px;letter-spacing:-.01em}h3{margin:0 0 8px;font-size:16px}
a{color:var(--gold)}.muted{color:var(--mut)}.small{font-size:13px}.tiny{font-size:11.5px}.center{text-align:center}
.row{display:flex;align-items:center}.between{justify-content:space-between}.gap{gap:8px}.wrap{flex-wrap:wrap}
.top{display:flex;justify-content:space-between;align-items:center;margin-bottom:14px;gap:10px}
.top.sticky{position:sticky;top:0;z-index:5;background:linear-gradient(var(--bg) 75%,transparent);padding:calc(var(--safe-t) + 6px) 0 10px;margin-top:calc(-1 * var(--safe-t) - 14px)}
.eyebrow{font-size:12px;text-transform:uppercase;letter-spacing:.12em;color:var(--mut);font-weight:600}
.card{display:block;background:var(--card);border:1px solid var(--line);border-radius:var(--r);padding:16px;margin-bottom:12px;color:inherit;text-decoration:none}
.card.hint{border-color:#4a3a10;background:#211b0b;font-size:14px}.card.resume{border-color:var(--gold);color:var(--gold)}
.hero{border-radius:24px;padding:20px;margin-bottom:12px;position:relative;overflow:hidden;border:1px solid var(--line);background:linear-gradient(145deg,#1a2236,#121826)}
.hero.lift{background:linear-gradient(145deg,#4a1015,#1a1320 70%);border-color:#6b1d24}
.hero.run{background:linear-gradient(145deg,#0f2d5c,#111a2c 70%);border-color:#1f4a8a}
.hero.rest{background:linear-gradient(145deg,#2a2410,#141824 70%);border-color:#4a3a10}
.hero::after{content:"";position:absolute;right:-60px;top:-60px;width:200px;height:200px;border-radius:50%;border:18px solid rgba(255,255,255,.04);box-shadow:0 0 0 22px rgba(255,255,255,.025)}
.hero-top{display:flex;gap:6px;flex-wrap:wrap}.hero-icon{font-size:40px;margin:10px 0 0}
.chip{font-size:12px;padding:4px 10px;border-radius:99px;background:rgba(255,255,255,.08);font-weight:600}.chip.ok{background:rgba(34,197,94,.18);color:#86efac}
.pill{font-size:12px;padding:6px 10px;border-radius:99px;text-decoration:none;white-space:nowrap;border:1px solid var(--line)}.pill.ok{color:#86efac}.pill.warn{color:var(--gold)}.pill.muted{color:var(--mut)}
.btn{appearance:none;border:0;border-radius:14px;padding:12px 16px;font:600 15px/1 inherit;font-family:inherit;color:#fff;background:#2a3550;cursor:pointer;text-decoration:none;display:inline-flex;align-items:center;justify-content:center;gap:6px;min-height:44px}
.btn:active{transform:scale(.98)}.btn.full{width:100%;margin-top:10px}.btn.big{width:100%;padding:18px;font-size:18px;border-radius:16px;margin-top:14px}
.btn.lift{background:linear-gradient(135deg,#ef4444,#b91c1c);box-shadow:0 6px 20px rgba(226,54,54,.35)}.btn.run{background:linear-gradient(135deg,#3b82f6,#1d4ed8);box-shadow:0 6px 20px rgba(59,130,246,.35)}
.btn.ghost{background:rgba(255,255,255,.06);border:1px solid var(--line)}.btn.small{padding:8px 12px;min-height:36px;font-size:13px;border-radius:11px}
.btn.link{background:none;color:var(--mut);font-weight:500;width:100%;margin-top:6px;font-size:14px}.danger{color:#fca5a5!important}
.strip{display:grid;grid-template-columns:repeat(8,1fr);gap:4px;margin-top:6px}
.strip-day{text-align:center;padding:8px 0;border-radius:12px;background:rgba(255,255,255,.03);font-size:12px}
.strip-day.lift{background:rgba(226,54,54,.14)}.strip-day.run{background:rgba(59,130,246,.15)}.strip-day.now{outline:2px solid var(--gold)}
.sd-w{color:var(--mut);font-size:10px;text-transform:uppercase}.sd-d{font-weight:700;font-size:15px}.sd-i{font-size:15px;height:20px}.sd-l{font-size:10px;color:var(--mut)}
.dots{display:flex;gap:8px}.dot{flex:1;height:10px;border-radius:99px;background:rgba(255,255,255,.08)}.dot.on{background:linear-gradient(90deg,var(--red),var(--gold))}
.exlist{list-style:none;margin:0;padding:0}.exlist li{display:flex;justify-content:space-between;padding:7px 0;border-bottom:1px solid var(--line);font-size:14px}.up{color:var(--green)}
.sug{font-size:13px;color:var(--mut);margin:8px 0;padding:8px 10px;border-radius:10px;background:rgba(255,255,255,.04)}.sug.up{color:#86efac;background:rgba(34,197,94,.1)}.sug.strong{font-size:14px}
.sets{margin:6px 0 10px}.set{display:grid;grid-template-columns:34px 1fr 72px 64px 44px;gap:6px;align-items:center;padding:4px 0}
.set.head{font-size:11px;color:var(--mut);text-transform:uppercase;letter-spacing:.05em}.set .sn{font-weight:700;text-align:center}.set .prev{color:var(--mut);font-size:13px}
input,select,textarea{width:100%;background:#0e1422;border:1px solid var(--line);color:var(--txt);border-radius:10px;padding:10px;font:16px inherit;font-family:inherit}
input:focus,select:focus,textarea:focus{outline:2px solid var(--blue);border-color:transparent}
.set input{text-align:center;padding:9px 4px;font-weight:600}
.check{height:40px;border-radius:10px;border:1px solid var(--line);background:rgba(255,255,255,.05);color:var(--mut);font-size:18px}
.set.done{background:rgba(34,197,94,.08);border-radius:10px}.set.done .check{background:var(--green);color:#04210f;border-color:var(--green)}
label{display:block;font-size:13px;color:var(--mut);margin:8px 0}label input,label select{margin-top:4px}
.toggle{display:flex;align-items:center;gap:10px;color:var(--txt);font-size:15px}.toggle input{width:22px;height:22px;margin:0;accent-color:var(--red)}
.grid2{display:grid;grid-template-columns:1fr 1fr;gap:0 10px}.grid4{display:grid;grid-template-columns:repeat(4,1fr);gap:0 8px}
.title-input{font-size:24px;font-weight:800;background:none;border:0;padding:0}.ex-name{font-weight:700}
.phasebar{display:flex;height:10px;border-radius:99px;overflow:hidden;gap:2px;margin:12px 0}
.ph.warmup,.ph.cooldown{background:var(--gold)}.ph.run{background:var(--red)}.ph.walk{background:var(--blue)}.ph.fast{background:var(--purple)}
.stages{display:grid;gap:6px;max-height:320px;overflow:auto}.stage{display:flex;gap:10px;align-items:center;text-align:left;padding:10px;border-radius:12px;border:1px solid var(--line);background:rgba(255,255,255,.03);color:var(--txt);font:14px inherit;font-family:inherit}
.stage b{width:26px;height:26px;border-radius:50%;display:grid;place-items:center;background:rgba(255,255,255,.08);font-size:12px;flex:none}.stage.past{opacity:.55}.stage.cur{border-color:var(--blue);background:rgba(59,130,246,.15)}.stage.goal b{background:var(--gold);color:#000}
.hrow{display:flex;justify-content:space-between;align-items:center;width:100%;padding:10px 0;border:0;border-bottom:1px solid var(--line);background:none;color:inherit;text-align:left;font:inherit}
.navrow{display:flex;justify-content:space-between;font-weight:600}
.statgrid{display:grid;grid-template-columns:repeat(4,1fr);gap:8px;text-align:center;margin-bottom:8px}.statgrid b{display:block;font-size:19px}.statgrid span{font-size:11px;color:var(--mut)}
.cycles{display:flex;gap:6px;align-items:flex-end;margin:10px 0 4px}.cyc{flex:1;text-align:center}.cyc-bar{height:56px;border-radius:8px;background:rgba(255,255,255,.05);display:flex;align-items:flex-end;overflow:hidden}.cyc-bar span{display:block;width:100%;background:linear-gradient(0deg,var(--red),var(--gold))}.cyc small{font-size:10px;color:var(--mut)}.cyc.cur .cyc-bar{outline:2px solid var(--gold)}
.chart{margin:10px 0 2px}.chart svg{width:100%;height:170px}.chart-last{font-weight:800;font-size:18px}.chart-last span{font-size:11px;color:var(--mut);font-weight:500}
.chart .grid{stroke:rgba(255,255,255,.07)}.chart .axis{fill:var(--mut);font-size:10px}.chart-empty{color:var(--mut);font-size:13px;padding:24px 0;text-align:center;border:1px dashed var(--line);border-radius:12px;margin:10px 0}
.prs{width:100%;border-collapse:collapse;font-size:14px}.prs th{text-align:left;color:var(--mut);font-size:11px;text-transform:uppercase;font-weight:600}.prs td,.prs th{padding:7px 4px;border-bottom:1px solid var(--line)}
.rpe{display:grid;grid-template-columns:repeat(10,1fr);gap:4px;margin:8px 0}.rpe button{padding:12px 0;border-radius:10px;border:1px solid var(--line);background:rgba(255,255,255,.04);color:var(--txt);font-weight:700}.rpe button.sel{background:var(--blue);border-color:var(--blue)}
textarea{min-height:70px;margin-top:6px}details summary{color:var(--gold);margin:8px 0;font-size:14px}
.lbl{margin-top:12px}
/* tab bar */
.tabbar{position:fixed;left:0;right:0;bottom:0;display:flex;justify-content:space-around;padding:8px 6px calc(8px + var(--safe-b));background:rgba(11,15,23,.88);backdrop-filter:blur(16px);-webkit-backdrop-filter:blur(16px);border-top:1px solid var(--line);z-index:10}
.tabbar a{flex:1;display:flex;flex-direction:column;align-items:center;gap:2px;font-size:11px;color:var(--mut);text-decoration:none;font-weight:600}.tabbar a span{font-size:20px;filter:grayscale(1);opacity:.6}.tabbar a.active{color:var(--txt)}.tabbar a.active span{filter:none;opacity:1}
body.immersive .tabbar{display:none}
/* rest bar */
.restbar{position:fixed;left:10px;right:10px;bottom:calc(70px + var(--safe-b));background:#1e293b;border:1px solid var(--gold);border-radius:16px;padding:10px 12px;z-index:11;transform:translateY(calc(100% + 140px));visibility:hidden;transition:transform .25s,visibility .25s;max-width:540px;margin:0 auto}
.restbar.show{transform:none;visibility:visible}body.immersive .restbar{display:none}.restbar b{font-size:22px;font-variant-numeric:tabular-nums;color:var(--gold)}.rest-prog{height:4px;border-radius:9px;background:rgba(255,255,255,.08);margin-bottom:8px;overflow:hidden}.rest-prog span{display:block;height:100%;background:var(--gold);width:0}
/* run view */
.runview{position:fixed;inset:0;display:flex;flex-direction:column;padding:calc(var(--safe-t) + 12px) 18px calc(var(--safe-b) + 14px);transition:background .4s;background:#111827;overflow:auto}
.runview.run{background:linear-gradient(180deg,#7f1d1d,#2a0d12)}.runview.walk{background:linear-gradient(180deg,#1e3a8a,#0b1530)}.runview.warmup,.runview.cooldown{background:linear-gradient(180deg,#78560a,#1f1708)}.runview.fast{background:linear-gradient(180deg,#6b21a8,#1e0b30)}.runview.paused{filter:saturate(.3)}
.rv-top{display:flex;justify-content:space-between;align-items:center}
.rv-center{flex:1;display:flex;flex-direction:column;align-items:center;justify-content:center;text-align:center;min-height:300px}
.rv-label{font-size:44px;font-weight:900;letter-spacing:.06em}.rv-main{font-size:min(28vw,150px);font-weight:800;font-variant-numeric:tabular-nums;line-height:1;letter-spacing:-.04em}
.rv-sub{color:rgba(255,255,255,.7)}.rv-round{font-size:20px;font-weight:700;margin-top:10px}.rv-next{margin-top:8px;font-size:17px;color:rgba(255,255,255,.8)}
.rv-prog{height:8px;background:rgba(255,255,255,.15);border-radius:99px;overflow:hidden}.rv-prog span{display:block;height:100%;background:#fff;width:0}
.rv-stats{display:grid;grid-template-columns:repeat(4,1fr);text-align:center;margin:10px 0}.rv-stats b{display:block;font-size:20px;font-variant-numeric:tabular-nums}.rv-stats span{font-size:11px;color:rgba(255,255,255,.65)}
.rv-controls{display:grid;grid-template-columns:1fr 1fr;gap:10px}.rv-controls .btn.big{margin-top:6px}
/* modal / toast */
.modal{position:fixed;inset:0;background:rgba(0,0,0,.6);display:none;align-items:flex-end;justify-content:center;z-index:20;padding:12px}.modal.show{display:flex}
.modal-card{background:var(--bg2);border:1px solid var(--line);border-radius:22px;padding:20px;width:100%;max-width:540px;max-height:85vh;overflow:auto;margin-bottom:var(--safe-b)}
.detail-ex{padding:8px 0;border-bottom:1px solid var(--line)}
.toast{position:fixed;left:50%;top:calc(var(--safe-t) + 12px);transform:translate(-50%,-150%);background:#1f2937;border:1px solid var(--line);padding:12px 16px;border-radius:14px;z-index:30;transition:transform .3s;max-width:90vw;font-size:14px;box-shadow:0 10px 30px rgba(0,0,0,.5)}.toast.show{transform:translate(-50%,0)}
.sr-only{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0 0 0 0);opacity:0;pointer-events:none}
/* run detail */
.h1-sm{font-size:24px}.linkcard{font-size:14px;color:var(--txt)}.linkcard.ok{border-color:#166534;background:rgba(34,197,94,.08)}
.mapcard{padding:0;overflow:hidden}.map{height:280px;background:#0e1422}.leaflet-container{background:#0e1422;font:12px -apple-system,sans-serif}
.leaflet-control-attribution{background:rgba(11,15,23,.75)!important;color:#cbd5e1!important}.leaflet-control-attribution a{color:#f5b301!important}
.splits{width:100%;border-collapse:collapse;font-size:14px;font-variant-numeric:tabular-nums}.splits th{text-align:left;color:var(--mut);font-size:11px;text-transform:uppercase;font-weight:600;padding:6px 4px}
.splits td{padding:7px 4px;border-top:1px solid var(--line)}.splits tr.fast td{background:rgba(34,197,94,.12)}.splits tr.fast td:first-child{box-shadow:inset 3px 0 #22c55e}
.splits tr.slow td{background:rgba(239,68,68,.12)}.splits tr.slow td:first-child{box-shadow:inset 3px 0 #ef4444}
.barcell{width:28%}.barcell span{display:block;height:8px;border-radius:9px;background:linear-gradient(90deg,#3b82f6,#38bdf8)}tr.fast .barcell span{background:#22c55e}tr.slow .barcell span{background:#ef4444}
.chip.tiny{font-size:10px;padding:2px 6px}.statgrid b{word-break:keep-all}