:root{--bg:#fff;--paper:#fff;--ink:#222;--muted:#666;--line:#d8d8d8}*{box-sizing:border-box}body{margin:0;background:#fff;color:#222;font:15px/1.7 system-ui,-apple-system,"Segoe UI","Microsoft YaHei",sans-serif}button,input,textarea,select{font:inherit;color:inherit}button,a,input,textarea,select{-webkit-tap-highlight-color:transparent}button{cursor:pointer}button{border:0;background:none}button:focus-visible,a:focus-visible,input:focus-visible,textarea:focus-visible,select:focus-visible{outline:2px solid #333;outline-offset:3px}a{color:inherit}.hidden{display:none!important}.sidebar{max-width:1120px;margin:auto;padding:20px 20px 12px;border-bottom:1px solid #ccc;display:flex;align-items:center;gap:20px;flex-wrap:wrap}.brand{font-size:20px;font-weight:650;text-decoration:none}.brand small{font-size:13px;color:#666;margin-left:12px;font-weight:400}.brandmark,.side-label,.sidebar-bottom,.tiny{display:none}.sidebar nav{display:flex;gap:8px;flex-wrap:wrap;margin-left:auto}.nav-item{padding:6px 11px;border:1px solid #ccc;border-radius:3px;font-size:14px}.nav-item span{display:none}.nav-item.active{background:#eee;border-color:#777;font-weight:600}.nav-item:hover{background:#f2f2f2}.side-cycle{width:100%;display:flex;align-items:center;gap:14px;font-size:13px;color:#555}.side-cycle strong{font-size:14px;font-weight:500}.side-progress{height:4px;width:100px;background:#eee}.side-progress i{display:block;height:100%;background:#777}.side-cycle small{font-size:13px}.main-shell{margin:0}.topbar{max-width:1120px;margin:auto;padding:12px 20px;display:flex;align-items:center;justify-content:space-between;gap:12px}.breadcrumb{color:#666;font-size:13px}.breadcrumb>span{margin:0 9px}.breadcrumb b{font-weight:500}.top-actions{display:flex;align-items:center;gap:12px}#save-status{font-size:13px;color:#555}#save-status i{display:none}.icon-button{display:inline-grid;place-items:center;min-width:36px;min-height:36px;padding:0 8px;border:1px solid #bbb;border-radius:3px;background:white;font-size:20px}.icon-button:hover{background:#eee}main{max-width:1120px;margin:auto;padding:14px 20px 30px}.page-heading{display:flex;align-items:center;justify-content:space-between;gap:20px}.page-heading .eyebrow{display:none}h1{font-size:25px;line-height:1.5;margin:0 0 8px;font-weight:650;letter-spacing:0}h1>span{display:none}p{margin:0}.page-heading p{color:#666;font-size:14px}.btn{display:inline-flex;align-items:center;justify-content:center;gap:8px;min-height:36px;padding:6px 12px;border:1px solid #aaa;border-radius:3px;background:#fff;font-size:14px;line-height:1.5}.btn.dark{background:#333;color:#fff;border-color:#333}.btn.dark:hover{background:#555}.btn.outline:hover{background:#f3f3f3}.btn.text{background:none;border-color:transparent;padding:4px 7px;color:#555}.btn.text:hover{background:#eee}.intro-strip{display:flex;gap:12px;align-items:center;flex-wrap:wrap;margin:20px 0;color:#555;font-size:13px}.pill{font-weight:600}.pill i{display:none}.strip-dot{color:#aaa}.intro-strip>button{margin-left:auto;text-decoration:underline;font-size:13px}.day-tabs{display:flex;gap:8px;margin:20px 0 25px;flex-wrap:wrap}.day-tab{flex:1;text-align:left;padding:10px 12px;border:1px solid #bbb;border-radius:3px;background:white;min-width:130px}.day-tab.active{background:#eee;border-color:#333}.tab-top{display:flex;justify-content:space-between;gap:8px;font-size:16px;font-weight:650}.day-tab strong{display:block;font-size:14px;font-weight:500;margin:3px 0}.day-tab small{font-size:12px;color:#666}.day-dot{display:none}.tab-done{color:#333}.workspace-grid{display:block}.training-main{min-width:0}.day-header{display:flex;align-items:start;justify-content:space-between;gap:20px;border-bottom:1px solid #ccc;padding-bottom:18px}.eyebrow{font-size:12px;color:#666;letter-spacing:0}h2{font-size:22px;margin:5px 0 8px;line-height:1.5}h3{font-size:16px;margin:0;font-weight:600}.day-header p{font-size:14px;color:#555}.day-chips{display:flex;flex-wrap:wrap;gap:15px;margin-top:10px;font-size:13px;color:#555}.time-budget{padding:12px 14px;border:1px solid #ddd;background:#fafafa;margin-top:18px;border-radius:3px}.time-budget strong{font-size:14px}.time-budget p{font-size:13px;color:#555;margin-top:4px;line-height:1.8}.schedule-card{margin-top:18px;border:1px solid #ddd;padding:14px;border-radius:3px}.schedule-heading{display:flex;align-items:center;justify-content:space-between;gap:12px}.schedule-heading>strong{font-size:15px}.schedule-card>p{font-size:13px;color:#666;margin:7px 0 12px}.schedule-grid{display:grid;grid-template-columns:1fr 1fr;gap:0 30px}.schedule-item{display:grid;grid-template-columns:85px 1fr 65px;gap:10px;align-items:center;border-top:1px solid #eee;padding:7px 0;font-size:13px}.schedule-item>span,.schedule-item>small{font-size:12px;color:#666;white-space:nowrap}.schedule-item>strong{font-weight:400}.schedule-item>small{text-align:right}.session-toolbar{display:flex;align-items:center;justify-content:space-between;gap:12px;margin:26px 0 12px}.session-toolbar>div{display:flex;align-items:center;gap:10px}#done-count{font-size:13px;color:#666}.block-heading{display:flex;align-items:center;justify-content:space-between;margin:22px 0 7px;border-bottom:1px solid #bbb;padding-bottom:5px}.block-heading>span{font-weight:600;font-size:15px}.category-mark{display:none}.block-heading small{font-size:12px;color:#666}.exercise-table{border:1px solid #ccc;border-radius:2px}.table-header,.exercise-row{display:grid;grid-template-columns:24px minmax(220px,1fr) 140px 125px 95px 72px;gap:12px;align-items:center;padding:12px}.table-header{font-size:12px;color:#555;background:#f4f4f4;padding-top:8px;padding-bottom:8px}.exercise-row+.exercise-row{border-top:1px solid #ddd}.exercise-row.is-done{background:#f7f7f7}.exercise-row.is-done .exercise-name{text-decoration:line-through;color:#777}.check{width:19px;height:19px;margin:0;accent-color:#555;cursor:pointer}.exercise-name{display:block;font-size:15px;font-weight:550}.exercise-cue{display:block;margin-top:4px;font-size:13px;line-height:1.8;color:#666}.prescription{font-size:14px}.muted-cell{font-size:13px;color:#555}.row-actions{display:flex;gap:5px;justify-content:flex-end}.row-actions button{min-width:30px;min-height:34px;border:1px solid #ccc;border-radius:3px;font-size:19px}.row-actions button:hover{background:#eee}.notes-card{margin-top:22px;border:1px solid #ccc;padding:14px;border-radius:3px}.notes-card label{font-weight:600;font-size:15px}.notes-card textarea{display:block;width:100%;min-height:95px;resize:vertical;border:1px solid #ccc;border-radius:3px;margin:10px 0;padding:10px;font-size:14px}.notes-card>span{font-size:12px;color:#666}.session-footer{display:flex;align-items:center;justify-content:space-between;gap:15px;margin:18px 0 30px}.session-footer>span{font-size:13px;color:#666}.right-column{border-top:1px solid #ccc;padding-top:20px;display:grid;grid-template-columns:1fr 1fr;gap:18px}.coach-card{grid-column:1/-1;border:1px solid #ddd;border-radius:3px;padding:14px}.coach-card>.eyebrow{font-size:14px;color:#333;font-weight:600}.coach-card .eyebrow>span,.focus-icon,.mini-mark{display:none}.coach-card h3{font-size:16px;margin:5px 0}.coach-card p{font-size:14px;color:#555}.coach-bottom{display:flex;gap:16px;font-size:12px;color:#666;margin-top:10px}.round-card,.timer-card,.principle-card{padding:14px;border:1px solid #ccc;border-radius:3px}.card-label{display:flex;align-items:center;justify-content:space-between}.card-label>span{display:none}.round-setup{display:flex;gap:12px;margin-top:12px}.round-setup label{display:grid;gap:4px;flex:1;font-size:13px}.round-setup select{width:100%;border:1px solid #bbb;border-radius:3px;padding:6px;background:#fff}.round-clock,.timer-number{font:36px/1.4 ui-monospace,Consolas,monospace;text-align:center;margin:18px 0 8px;font-variant-numeric:tabular-nums}.round-phase{text-align:center;font-size:13px;color:#555}.timer-presets{display:flex;gap:8px;margin:15px 0}.timer-presets button{flex:1;border:1px solid #bbb;border-radius:3px;padding:5px}.timer-presets .selected{background:#eee;border-color:#555}.timer-actions{display:flex;gap:8px;margin:14px 0}.timer-actions .btn{flex:1}.timer-card p,.round-card>p,.principle-card p{font-size:13px;color:#666;line-height:1.8}.principle-card{grid-column:1/-1}.principle-card h3{margin-bottom:8px}.principle-card button{padding:0;margin-top:10px;text-decoration:underline;font-size:13px}.local-note{grid-column:1/-1;font-size:13px;color:#666}.local-note>span{display:none}footer{border-top:1px solid #ccc;margin-top:26px;padding-top:14px;font-size:12px;color:#777}footer strong{font-weight:500}footer>span{display:none}.section-title{font-size:22px;margin:15px 0 10px}.section-intro{font-size:14px;color:#555;margin-bottom:20px}.overview-cards,.guide-grid{display:grid;grid-template-columns:1fr;gap:14px}.overview-card,.overview-note,.guide-card,.history-card{border:1px solid #ccc;border-radius:3px;padding:16px;background:#fff}.overview-card .big-day{font-size:16px;font-weight:600;margin-bottom:5px}.overview-card h3{font-size:16px}.overview-card p,.overview-note p,.guide-card p,.guide-card li{font-size:14px;color:#555;line-height:1.9}.overview-card p{margin:8px 0}.overview-card small{font-size:13px;color:#666;margin-right:15px}.overview-card button{margin-top:8px}.overview-note{margin-top:20px}.overview-note h3{margin-bottom:8px}.guide-card .eyebrow{display:none}.guide-card h3{margin-bottom:8px}.guide-card ul{padding-left:22px}.guide-card strong{color:#222;font-weight:600}.history-actions{margin-bottom:20px}.history-card{display:flex;align-items:center;gap:20px;margin-bottom:12px}.history-day{font-size:20px;font-weight:600}.history-card p{font-size:13px;color:#666}.history-note{white-space:pre-wrap;margin-top:5px}.history-score{margin-left:auto;font-size:14px;white-space:nowrap}.empty-state{border:1px dashed #aaa;padding:30px 15px;text-align:center}.empty-state p{color:#666;margin-top:8px}.modal-top{display:flex;justify-content:space-between;align-items:start;gap:12px;margin-bottom:20px}.modal-top .eyebrow{display:none}.modal-top h2{margin:0;font-size:21px}dialog{width:min(600px,calc(100% - 28px));max-height:90vh;border:1px solid #999;border-radius:4px;padding:24px;background:#fff;color:#222}dialog::backdrop{background:#0006}.form-grid{display:grid;grid-template-columns:1fr 1fr;gap:15px}.form-field{display:grid;gap:5px;font-size:14px}.form-field.full{grid-column:1/-1}.form-field input,.form-field select,.form-field textarea{width:100%;border:1px solid #aaa;border-radius:3px;background:#fff;padding:8px}.form-field textarea{min-height:90px;resize:vertical}.modal-actions{display:flex;justify-content:flex-end;gap:10px;border-top:1px solid #ddd;padding-top:15px;margin-top:20px}.modal-description{font-size:14px;color:#555;margin-bottom:15px}.backup-buttons{display:grid;gap:12px;margin:20px 0}.file-label{cursor:pointer}.file-label input{display:none}.small-note{font-size:12px;color:#666}.row-order{display:flex;gap:10px;margin-top:15px}.row-order button{border:1px solid #bbb;border-radius:3px;padding:6px 10px;font-size:13px}.danger-text{color:#a00000!important}#toast{position:fixed;bottom:20px;left:50%;transform:translateX(-50%);max-width:90vw;padding:10px 18px;background:#333;color:white;border-radius:3px;font-size:14px;opacity:0;pointer-events:none;z-index:50;text-align:center}#toast.show{opacity:1}.print-only{display:none}
@media(max-width:1000px){.table-header,.exercise-row{grid-template-columns:24px minmax(170px,1fr) 110px 100px 80px 68px;gap:8px}.schedule-grid{grid-template-columns:1fr}.sidebar nav{margin-left:0}}
@media(max-width:760px){body{font-size:14px}.sidebar{padding:15px 14px 10px;gap:12px}.brand{font-size:19px}.brand small{font-size:12px}.sidebar nav{width:100%;gap:6px}.nav-item{font-size:13px;padding:6px 9px}.side-cycle{font-size:12px;gap:10px;flex-wrap:wrap}.side-cycle small{font-size:12px}.topbar{padding:10px 14px}.breadcrumb{display:none}.top-actions{width:100%;justify-content:space-between}main{padding:12px 14px 24px}.page-heading{align-items:start;gap:10px}.page-heading .btn{white-space:nowrap;font-size:12px;min-height:34px;margin-top:4px;padding:6px 9px}.page-heading .btn>span{display:none}h1{font-size:22px}.page-heading p{font-size:13px}.intro-strip{gap:8px;font-size:12px;margin:15px 0}.intro-strip>button{margin-left:0}.day-tabs{gap:6px;margin:18px 0}.day-tab{flex:1 1 28%;min-width:90px;padding:8px}.day-tab small{font-size:11px}.day-tab strong{font-size:13px}.tab-top{font-size:15px}.day-header{gap:10px}h2{font-size:20px}.day-chips{gap:10px;font-size:12px}.schedule-card{padding:12px}.schedule-heading{align-items:start}.schedule-heading>strong{font-size:14px}.schedule-heading .btn{font-size:12px;white-space:nowrap;padding:3px}.schedule-item{grid-template-columns:75px 1fr 55px;gap:7px}.session-toolbar{flex-wrap:wrap;margin-top:22px}.session-toolbar h3{font-size:15px}.session-toolbar>div{gap:7px}.session-toolbar .btn{font-size:13px}.table-header{display:none}.exercise-row{grid-template-columns:22px 1fr 1fr 1fr 37px;grid-template-areas:'check name name name actions' '. dose effort rest actions';gap:9px 8px;padding:13px 10px}.exercise-row>.check{grid-area:check;align-self:start;margin-top:4px}.exercise-row>div:nth-child(2){grid-area:name}.exercise-row>.prescription{grid-area:dose}.exercise-row>.muted-cell:not(.rest-cell){grid-area:effort}.exercise-row>.rest-cell{grid-area:rest;display:block}.exercise-row>.row-actions{grid-area:actions;display:flex;flex-direction:column;align-self:start}.exercise-name{font-size:14px}.exercise-cue{font-size:13px}.prescription,.muted-cell{font-size:12px}.prescription:before{content:'组次 ';color:#888}.exercise-row>.muted-cell:not(.rest-cell):before{content:'强度 ';color:#888}.rest-cell:before{content:'休息 ';color:#888}.row-actions button{width:34px;min-height:36px}.right-column{grid-template-columns:1fr;gap:14px}.coach-card,.principle-card,.local-note{grid-column:auto}.round-card,.timer-card{padding:14px}.session-footer{flex-wrap:wrap;gap:10px}.form-grid{gap:12px}.form-field{font-size:13px}dialog{padding:20px}.history-card{gap:12px;padding:13px;flex-wrap:wrap}.history-day{font-size:18px}.history-score{font-size:12px}}
@media print{body{background:white;font-size:11px;color:#111}.sidebar,.topbar,.page-heading,.intro-strip,.view,footer,dialog,#toast{display:none!important}.main-shell{margin:0;padding:0}main{padding:0}.print-only{display:block}.print-day{break-before:page}.print-day:first-child{break-before:auto}.print-day h1{font-size:22px}.print-day h3{margin:15px 0 6px}.print-day table{width:100%;border-collapse:collapse}.print-day td,.print-day th{text-align:left;border:1px solid #bbb;padding:7px;font-size:10px}.print-day p{font-size:10px;margin:10px 0}.print-day .print-notes{white-space:pre-wrap}}
/* Physical preparation library: plain cards with target-specific replacements. */
#library-dialog{width:min(980px,calc(100% - 28px))}.library-filters,.library-selection{display:flex;flex-wrap:wrap;gap:12px;margin:14px 0}.library-filters label,.library-selection label{display:grid;gap:5px;flex:1 1 180px;min-width:0;font-size:13px}.library-filters input,.library-filters select,.library-selection select{width:100%;min-width:0;padding:8px;border:1px solid #aaa;border-radius:3px;background:#fff;color:#222;font:inherit}.library-note{padding:12px;border:1px solid #ddd;background:#fafafa;font-size:14px;line-height:1.8}.library-results{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px;margin-top:14px}.library-card{border:1px solid #ccc;border-radius:3px;padding:15px;min-width:0;overflow-wrap:anywhere}.library-card h3{font-size:16px}.library-meta{font-size:12px;color:#666;margin:6px 0 12px}.library-card dl{font-size:13px;margin:10px 0}.library-card dl>div{display:flex;gap:12px;margin:5px 0}.library-card dt{flex:0 0 32px;color:#666}.library-card dd{margin:0}.library-card details{margin:12px 0;font-size:13px;line-height:1.8}.library-card summary{cursor:pointer;text-decoration:underline;text-underline-offset:3px}.library-card details p{margin-top:8px;color:#555}.library-card>.btn{margin-top:6px}.library-card>small{display:block;margin-top:6px;font-size:12px;color:#666}.library-results>.empty-state{grid-column:1/-1}.block-library{padding:3px 0;text-align:left;font:inherit;color:inherit}.block-library small{display:inline-block;margin-left:8px;text-decoration:underline;text-underline-offset:3px;font-weight:400}.library-exercise-name{padding:0;text-align:left;line-height:1.7;color:inherit}.library-exercise-name small{font-size:12px;font-weight:400;color:#555;text-decoration:underline;text-underline-offset:3px;white-space:nowrap}.block-heading{gap:10px;align-items:start}.block-heading>small{white-space:nowrap;margin-top:4px}@media(max-width:760px){.library-results{grid-template-columns:1fr}.library-filters label,.library-selection label{flex-basis:100%}.library-card{padding:13px}#library-dialog{padding:16px}.block-library small{margin-left:4px}}
/* Daily calendar: 5 px per minute, 120 minutes = 600 px. */
.calendar-controls{display:flex;align-items:center;justify-content:space-between;flex-wrap:wrap;gap:12px;margin:12px 0;font-size:13px;color:#555}.calendar-controls label{display:flex;align-items:center;gap:8px}.calendar-controls input{padding:4px 7px;border:1px solid #aaa;border-radius:3px;background:#fff;font-size:14px}.daily-calendar{position:relative;height:620px;margin-top:18px;padding-top:10px;padding-bottom:10px}.calendar-lines{position:absolute;top:10px;left:0;right:0;height:600px}.calendar-tick{position:absolute;left:0;right:0;height:1px;border-top:1px solid #e4e4e4;margin-left:76px}.calendar-tick>span{position:absolute;left:-76px;top:-11px;width:67px;text-align:right;font:12px/20px ui-monospace,Consolas,monospace;color:#666;white-space:nowrap}.calendar-events{position:absolute;left:86px;right:0;top:10px;height:600px}.calendar-event{position:absolute;left:0;right:0;width:100%;border:1px solid #b8c5d0;border-left:3px solid #6d8190;background:#f2f5f7;border-radius:2px;padding:2px 10px;display:flex;align-items:center;justify-content:space-between;gap:12px;text-align:left;overflow:hidden;font-size:13px;line-height:1.4;color:#243440}.calendar-event:nth-child(even){background:#fafafa;border-color:#c7c7c7;border-left-color:#888;color:#333}.calendar-event>strong{font-weight:500;min-width:0;white-space:nowrap;overflow:hidden;text-overflow:ellipsis}.calendar-event>span{white-space:nowrap;font-size:12px;color:#59636a}.calendar-event:hover{background:#e7edf1;border-color:#677e8d}.calendar-event-small{padding-top:0;padding-bottom:0}.calendar-event-small>span{display:none}@media(max-width:760px){.calendar-events{left:66px}.calendar-tick{margin-left:58px}.calendar-tick>span{left:-58px;width:52px;font-size:10px}.calendar-event{padding-left:7px;padding-right:7px;gap:5px;font-size:12px}.calendar-event>span{font-size:10px}.calendar-controls>span{font-size:12px}}
#schedule-details{width:min(680px,calc(100% - 28px))}#schedule-details .modal-top{margin-bottom:8px}#schedule-details-content{display:grid;gap:14px}.schedule-detail-card h4{font-size:14px;margin:14px 0 5px}.schedule-detail-cue,.schedule-detail-note{font-size:14px;line-height:1.9;color:#555;white-space:pre-wrap;overflow-wrap:anywhere}.schedule-detail-card dd{white-space:pre-wrap;overflow-wrap:anywhere}.schedule-detail-note{padding:12px;border:1px solid #ddd;background:#fafafa}