:root{
  --bg:#f4f6f8;--card:#fff;--ink:#14212b;--mute:#5f6f7c;--line:#e2e8ee;
  --brand:#0f766e;--brand-ink:#fff;--brand-soft:#d9f2ee;--accent:#f59e0b;
  --good:#15803d;--good-bg:#dcfce7;--mid:#a16207;--mid-bg:#fef3c7;--bad:#b91c1c;--bad-bg:#fee2e2;
  --radius:14px;--shadow:0 1px 2px rgba(16,24,40,.06),0 4px 14px rgba(16,24,40,.06);
}
@media (prefers-color-scheme:dark){:root{
  --bg:#0e1419;--card:#18212a;--ink:#e8eef3;--mute:#93a4b3;--line:#27333e;
  --brand:#2dd4bf;--brand-ink:#04211e;--brand-soft:#123a36;--accent:#fbbf24;
  --good:#4ade80;--good-bg:#12331f;--mid:#fcd34d;--mid-bg:#3a2e0c;--bad:#f87171;--bad-bg:#3d1717;
  --shadow:0 1px 2px rgba(0,0,0,.4);
}}
*{box-sizing:border-box}
html{-webkit-text-size-adjust:100%}
body{margin:0;background:var(--bg);color:var(--ink);font:16px/1.45 system-ui,-apple-system,"Segoe UI",Roboto,sans-serif;padding-bottom:env(safe-area-inset-bottom)}
h1,h2,h3,h4{margin:0 0 .5rem;line-height:1.2}
h1{font-size:1.6rem}h2{font-size:1.25rem}h3{font-size:1.05rem}h4{font-size:.8rem;text-transform:uppercase;letter-spacing:.06em;color:var(--mute)}
a{color:var(--brand)}
button,input,select,textarea{font:inherit;color:inherit}
.hdr{position:sticky;top:0;z-index:20;background:var(--card);border-bottom:1px solid var(--line)}
.hdr-in{max-width:1100px;margin:0 auto;display:flex;align-items:center;gap:1rem;padding:.6rem 1rem}
.brand{font-weight:800;letter-spacing:-.02em;color:var(--brand);font-size:1.15rem;text-decoration:none}
.nav{display:flex;gap:.25rem;flex:1;overflow-x:auto}
.nav a{padding:.45rem .8rem;border-radius:999px;text-decoration:none;color:var(--mute);font-weight:600;white-space:nowrap}
.nav a.on{background:var(--brand-soft);color:var(--brand)}
.who{display:flex;align-items:center;gap:.5rem;color:var(--mute);font-size:.9rem}
main{max-width:1100px;margin:0 auto;padding:1rem 1rem 5rem}
.card{background:var(--card);border-radius:var(--radius);box-shadow:var(--shadow);padding:1rem;margin-bottom:1rem}
.card.flat{box-shadow:none;border:1px solid var(--line)}
.row{display:flex;gap:.75rem;align-items:center;flex-wrap:wrap}.row.sp{justify-content:space-between}
.grid{display:grid;gap:1rem;grid-template-columns:repeat(auto-fill,minmax(260px,1fr))}
.grid2{display:grid;gap:1rem;grid-template-columns:1fr 1fr}
@media(max-width:760px){.grid2{grid-template-columns:1fr}}
.mute{color:var(--mute)}.small{font-size:.85rem}.right{margin-left:auto}
.btn{border:0;border-radius:10px;padding:.55rem 1rem;font-weight:600;cursor:pointer;background:var(--brand);color:var(--brand-ink);text-decoration:none;display:inline-block}
.btn.sec{background:var(--brand-soft);color:var(--brand)}
.btn.ghost{background:transparent;color:var(--mute);border:1px solid var(--line)}
.btn.danger{background:var(--bad-bg);color:var(--bad)}
.btn.sm{padding:.3rem .6rem;font-size:.85rem}
.btn:disabled{opacity:.5}
.icon{background:none;border:0;cursor:pointer;color:var(--mute);padding:.25rem .4rem;border-radius:6px}
.icon:hover{background:var(--line)}
label{display:block;font-size:.85rem;font-weight:600;color:var(--mute);margin:.6rem 0 .2rem}
input,select,textarea{width:100%;padding:.55rem .7rem;border:1px solid var(--line);border-radius:10px;background:var(--card)}
input:focus,select:focus,textarea:focus{outline:2px solid var(--brand);outline-offset:0}
input[type=range]{padding:0;accent-color:var(--brand)}
input[type=checkbox]{width:auto}
.chip{display:inline-block;padding:.15rem .55rem;border-radius:999px;background:var(--brand-soft);color:var(--brand);font-size:.8rem;font-weight:600;margin:.1rem .15rem .1rem 0}
.chip.gray{background:var(--line);color:var(--mute)}
.chip.rest{background:var(--mid-bg);color:var(--mid)}
.chip.int{background:var(--bad-bg);color:var(--bad)}
.badge{display:inline-flex;align-items:center;justify-content:center;min-width:1.8rem;padding:.1rem .45rem;border-radius:8px;font-weight:700;font-size:.85rem}
.b-good{background:var(--good-bg);color:var(--good)}.b-mid{background:var(--mid-bg);color:var(--mid)}.b-bad{background:var(--bad-bg);color:var(--bad)}
.avatar{width:42px;height:42px;border-radius:50%;background:var(--brand);color:var(--brand-ink);display:grid;place-items:center;font-weight:700;flex:none}
.avatar.lg{width:64px;height:64px;font-size:1.4rem}
/* workout */
.wk h2{font-size:1.4rem}
.block{margin-top:1rem}
.block>h3{display:flex;align-items:center;gap:.5rem;padding-bottom:.35rem;border-bottom:2px solid var(--brand)}
.block>h3 small{color:var(--mute);font-weight:500}
.item{display:flex;gap:.75rem;padding:.7rem 0;border-bottom:1px solid var(--line);align-items:flex-start}
.item:last-child{border-bottom:0}
.item .num{width:1.6rem;height:1.6rem;border-radius:50%;background:var(--brand-soft);color:var(--brand);display:grid;place-items:center;font-size:.8rem;font-weight:700;flex:none;margin-top:.1rem}
.item .main{flex:1;min-width:0}
.iname{font-weight:700;font-size:1.05rem}
.big{font-size:1.15rem;font-weight:800}
.note{color:var(--mute);font-size:.9rem;margin-top:.15rem}
.info{border:1px solid var(--line);background:var(--card);border-radius:999px;width:1.6rem;height:1.6rem;cursor:pointer;color:var(--brand);font-weight:700;margin-left:.3rem;line-height:1}
.callout{background:var(--mid-bg);color:var(--mid);padding:.6rem .8rem;border-radius:10px;margin:.5rem 0;font-size:.95rem}
.locked{background:var(--brand-soft);color:var(--brand);padding:.6rem .8rem;border-radius:10px;font-size:.9rem;margin-top:.6rem}
/* day nav + week */
.daynav{display:flex;align-items:center;justify-content:space-between;gap:.5rem;margin-bottom:1rem}
.daynav h1{margin:0;text-align:center;flex:1;font-size:1.3rem}
.wkday{display:flex;gap:1rem;cursor:pointer;align-items:flex-start}
.wkday .d{width:3.4rem;text-align:center;flex:none}
.wkday .d b{display:block;font-size:1.5rem;line-height:1}
.wkday.today{outline:2px solid var(--brand)}
.wkday.rest{opacity:.65}
/* month */
.month{display:grid;grid-template-columns:repeat(7,1fr);gap:4px}
.month .h{font-size:.75rem;color:var(--mute);text-align:center;font-weight:700;padding:.25rem}
.cell{min-height:84px;background:var(--card);border:1px solid var(--line);border-radius:8px;padding:.25rem;font-size:.75rem;cursor:pointer;overflow:hidden}
.cell.out{opacity:.4}.cell.today{border:2px solid var(--brand)}
.cell b{display:block;font-size:.85rem}
.ev{display:block;padding:1px 4px;border-radius:4px;background:var(--brand-soft);color:var(--brand);margin-top:2px;white-space:nowrap;overflow:hidden;text-overflow:ellipsis}
.ev.comp{background:var(--mid-bg);color:var(--mid)}
@media(max-width:600px){.cell{min-height:56px}.ev{font-size:0;height:6px;padding:0}}
/* forms */
.scale{display:flex;align-items:center;gap:.75rem}.scale output{font-weight:800;font-size:1.4rem;width:2rem;text-align:center}
.scale-l{display:flex;justify-content:space-between;font-size:.75rem;color:var(--mute)}
.tbl{width:100%;border-collapse:collapse}.tbl td,.tbl th{padding:.45rem .3rem;border-bottom:1px solid var(--line);text-align:left;font-size:.95rem}.tbl th{font-size:.75rem;color:var(--mute);text-transform:uppercase}
.progress{height:8px;border-radius:99px;background:var(--line);overflow:hidden;margin-top:.3rem}.progress>i{display:block;height:100%;background:var(--brand)}
.stat{font-size:1.8rem;font-weight:800;line-height:1}
.tabs{display:flex;gap:.25rem;margin-bottom:1rem;flex-wrap:wrap}
.pill{border:1px solid var(--line);background:var(--card);padding:.35rem .8rem;border-radius:999px;cursor:pointer;font-weight:600;color:var(--mute)}.pill.on{background:var(--brand);color:var(--brand-ink);border-color:var(--brand)}
/* exercise */
.ex{overflow:hidden;padding:0;cursor:pointer}
.ex .img{height:140px;background:linear-gradient(135deg,var(--brand-soft),var(--line));display:grid;place-items:center;font-size:3rem;background-size:cover;background-position:center}
.ex .body{padding:.75rem 1rem}
.media{width:100%;border-radius:12px;max-height:340px;object-fit:cover;background:#000;margin:.5rem 0}
.embed{position:relative;padding-top:56.25%;margin:.5rem 0}.embed iframe{position:absolute;inset:0;width:100%;height:100%;border:0;border-radius:12px}
/* plan */
.planwk{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:.5rem}
@media(max-width:900px){.planwk{grid-template-columns:1fr}}
.pday{background:var(--card);border-radius:12px;padding:.5rem;min-height:140px;border:1px solid var(--line)}
.pday.today{border:2px solid var(--brand)}
.pday>b{font-size:.85rem}
.pw{background:var(--brand-soft);border-radius:8px;padding:.4rem .5rem;margin:.35rem 0;cursor:pointer;font-size:.85rem}
.pw strong{display:block}
/* modal */
.ov{position:fixed;inset:0;background:rgba(0,0,0,.5);z-index:50;display:flex;align-items:flex-start;justify-content:center;overflow:auto;padding:1rem}
.modal{background:var(--card);border-radius:var(--radius);width:100%;max-width:560px;padding:1.2rem;margin:auto;box-shadow:0 20px 60px rgba(0,0,0,.4)}
.modal.wide{max-width:1100px}
.editor{display:grid;grid-template-columns:1.2fr 1fr;gap:1.2rem}
@media(max-width:860px){.editor{grid-template-columns:1fr}}
.eb{border:1px solid var(--line);border-radius:10px;padding:.5rem;margin-bottom:.6rem}
.ei{display:grid;grid-template-columns:2fr repeat(9,minmax(0,1fr)) auto;gap:.3rem;margin:.25rem 0;align-items:end}
.ei input{padding:.35rem .4rem;font-size:.85rem}.ei span{font-size:.65rem;color:var(--mute);display:block}
@media(max-width:700px){.ei{grid-template-columns:1fr 1fr 1fr}.ei .nm{grid-column:1/-1}}
.sticky{position:sticky;top:70px}
#toast{position:fixed;bottom:1.2rem;left:50%;transform:translateX(-50%);background:var(--ink);color:var(--bg);padding:.6rem 1rem;border-radius:10px;opacity:0;pointer-events:none;transition:.25s;z-index:99;max-width:90vw}
#toast.show{opacity:1}#toast.err{background:var(--bad);color:#fff}
/* auth */
.auth{max-width:400px;margin:8vh auto;padding:0 1rem}
.auth h1{text-align:center;color:var(--brand);font-size:2rem}
.empty{text-align:center;color:var(--mute);padding:2rem 1rem}
@media(max-width:700px){
  .hdr-in{flex-wrap:wrap;gap:.3rem}.who span{display:none}
  .nav{position:fixed;bottom:0;left:0;right:0;background:var(--card);border-top:1px solid var(--line);padding:.3rem .3rem calc(.3rem + env(safe-area-inset-bottom));justify-content:space-around;z-index:30;order:3}
  .nav a{font-size:.78rem;padding:.4rem .5rem}
}
.cell{position:relative}.cellplus{position:absolute;top:2px;right:2px;border:0;background:var(--brand-soft);color:var(--brand);border-radius:6px;font-size:.65rem;padding:1px 4px;cursor:pointer;opacity:0;transition:.15s}.cell:hover .cellplus,.cellplus:focus{opacity:1}@media(hover:none){.cellplus{opacity:.7}}
.startbar.missed{background:var(--bad-bg);color:var(--bad);font-weight:600}
.att-row{padding:.5rem 0;border-bottom:1px solid var(--line)}.att-row input.att-reason{margin-top:.3rem}
.inl{display:inline-flex!important;align-items:center;gap:.35rem;margin:0!important;font-weight:400!important;color:var(--ink)!important;font-size:.9rem!important}
.inl input{width:auto}
.chkrow{display:flex!important;padding:.25rem 0}
.cr-row{display:flex;gap:.5rem;align-items:flex-end;flex-wrap:wrap;margin-bottom:.3rem}
/* session tracking */
.startbar{display:flex;align-items:center;gap:.7rem;flex-wrap:wrap;margin:.7rem 0;padding:.7rem .9rem;border-radius:12px;background:var(--brand-soft)}
.startbar.live{background:var(--mid-bg);color:var(--mid);font-weight:600}.startbar.done{background:var(--good-bg);color:var(--good);font-weight:600}
.btn.big{font-size:1.15rem;padding:.8rem 1.4rem}
.timer{font-variant-numeric:tabular-nums;font-size:1.2rem}
.track{margin-top:.5rem;border-left:3px solid var(--line);padding-left:.6rem}
.setrow{display:flex;align-items:center;gap:.4rem;flex-wrap:wrap;padding:.25rem 0}
.setrow.done .chk span{color:var(--good);font-weight:700}
.chk{display:flex!important;align-items:center;gap:.35rem;margin:0!important;min-width:5.2rem;color:var(--ink)!important;font-size:.95rem!important}
.chk input{width:1.4rem;height:1.4rem;accent-color:var(--brand)}
input.sm{width:4.6rem;padding:.35rem .4rem;font-size:.95rem}
.u{font-size:.75rem;color:var(--mute)}
.metrics{display:flex;align-items:center;gap:.3rem;flex-wrap:wrap}
.setctl{display:flex;align-items:center;gap:.4rem;flex-wrap:wrap;margin-top:.3rem}
.logitem{border-bottom:1px solid var(--line);padding:.5rem 0}.logitem summary{cursor:pointer}
/* statistics */
.tiles{display:grid;grid-template-columns:repeat(auto-fit,minmax(120px,1fr));gap:.6rem}
.tile{background:var(--brand-soft);border-radius:12px;padding:.6rem .8rem}
.tile b{display:block;font-size:1.5rem;line-height:1.1;color:var(--brand)}.tile span{font-size:.78rem;color:var(--mute);font-weight:600;text-transform:uppercase;letter-spacing:.04em}
.tscroll{overflow-x:auto}
.srow{display:flex;gap:.5rem;align-items:center;padding:.45rem .3rem;border-bottom:1px solid var(--line);cursor:pointer;flex-wrap:wrap}.srow:hover{background:var(--brand-soft)}
.famgrid{display:grid;grid-template-columns:repeat(auto-fit,minmax(270px,1fr));gap:.7rem}
.fam{border:1px solid var(--line);border-radius:12px;padding:.5rem .7rem}
.fam-h{font-size:.75rem;font-weight:800;text-transform:uppercase;letter-spacing:.06em;color:var(--mute);margin-bottom:.2rem}
.frow{display:grid;grid-template-columns:minmax(0,1.5fr) minmax(40px,1fr) 2.2rem;gap:.5rem;align-items:center;padding:.25rem .3rem;border-radius:8px;cursor:pointer}
.frow:hover,.frow.on{background:var(--brand-soft)}
.fname{font-size:.9rem;font-weight:600;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}
.fbar{height:8px;border-radius:99px;background:var(--line);overflow:hidden}.fbar i{display:block;height:100%;background:var(--brand);border-radius:99px}
.frow b{text-align:right;font-size:.9rem}
/* season timeline */
.tl-scroll{overflow-x:auto;padding-bottom:.4rem;margin-top:.6rem}
.tl{display:flex;flex-direction:column;gap:4px}
.tl-row{display:grid;gap:2px}
.tl-m{font-size:.72rem;color:var(--mute);font-weight:700;border-left:1px solid var(--line);padding-left:4px;white-space:nowrap;overflow:hidden}
.tl-meso{color:#fff;font-weight:700;font-size:.8rem;padding:.35rem .5rem;border-radius:8px;cursor:pointer;white-space:nowrap;overflow:hidden;text-overflow:ellipsis;opacity:.9}.tl-meso.on,.tl-meso:hover{opacity:1;outline:3px solid var(--ink)}
.tl-wk{height:62px;border-top:5px solid var(--line);background:var(--bg);border-radius:6px;text-align:center;cursor:pointer;font-size:.7rem;display:flex;flex-direction:column;justify-content:space-between;padding:2px 0}
.tl-wk small{color:var(--mute)}.tl-wk b{font-size:.68rem}.tl-wk em{font-style:normal;color:var(--brand);font-weight:700}.tl-wk span{min-height:1em}
.tl-wk.on{outline:3px solid var(--ink);background:var(--card)}.tl-wk.now{background:var(--brand-soft)}.tl-wk:hover{background:var(--brand-soft)}
.tl-chart{height:80px;align-items:end}
.tl-bar{height:100%;display:flex;align-items:flex-end;background:var(--bg);border-radius:4px}.tl-bar i{display:block;width:100%;background:var(--brand);border-radius:4px 4px 0 0;min-height:1px}
@media print{.hdr,.nav,.btn,#toast{display:none!important}body{background:#fff}.card{box-shadow:none;border:1px solid #ccc}}

/* tests */
.dchip{display:inline-block;font-size:.75rem;font-weight:700;padding:0 .35rem;border-radius:6px;background:var(--line);color:var(--mute)}.dchip.up{background:var(--good-bg);color:var(--good)}.dchip.down{background:var(--bad-bg);color:var(--bad)}
.ttable td{vertical-align:top}.trow-foot td{background:var(--brand-soft);font-size:.9rem}

/* notifications / staff */
.bell{position:relative;font-size:1.1rem}.nbadge{position:absolute;top:-2px;right:-4px;background:var(--bad);color:#fff;border-radius:99px;font-size:.62rem;padding:0 .3rem;line-height:1.2}
.notif{padding:.6rem .4rem;border-bottom:1px solid var(--line)}.notif.new{background:var(--brand-soft);border-radius:8px}

/* PWA install banner */
.installbar{position:fixed;left:.75rem;right:.75rem;bottom:calc(.75rem + env(safe-area-inset-bottom));z-index:60;display:flex;align-items:center;gap:.6rem;background:var(--card);color:var(--ink);border:1px solid var(--line);border-radius:var(--radius);box-shadow:0 8px 30px rgba(16,24,40,.18);padding:.6rem .7rem;max-width:520px;margin:0 auto}
.installbar img{border-radius:10px;flex:none}
.installbar .ib-text{flex:1;line-height:1.3;font-size:.92rem}
/* installed app: keep content clear of the notch/status bar */
@media (display-mode: standalone){.hdr{padding-top:env(safe-area-inset-top)}}
/* VBT (velocity-based training) inputs on strength sets */
.metrics.vbt{flex-basis:100%;display:grid;grid-template-columns:repeat(3,minmax(0,1fr) auto);align-items:center;gap:.3rem;padding:.3rem .45rem;border-radius:8px;background:var(--brand-soft)}
.metrics.vbt input{width:100%;min-width:0}
@media (min-width:700px){.metrics.vbt{flex-basis:auto;max-width:420px}}