:root{
  --paper:#F6F9F8; --card:#FFFFFF; --ink:#182626; --ink-soft:#4A5D5C;
  --pool:#0E7490; --pool-deep:#0B4F5E; --marigold:#DD9414; --marigold-soft:#FBF1DC;
  --mist:#DCE7E5; --alert:#B4552D; --ok:#2F7A52; --radius:14px;
}
*{box-sizing:border-box;margin:0;padding:0}
body{font-family:'Inter',-apple-system,Segoe UI,Roboto,sans-serif;background:var(--paper);color:var(--ink);font-size:15.5px;line-height:1.6}
.wrap{max-width:980px;margin:0 auto;padding:0 18px 80px}

/* ---------- header + nav ---------- */
header.site{padding:26px 0 14px}
.eyebrow{font-family:'Archivo';font-stretch:112%;font-weight:600;letter-spacing:.14em;text-transform:uppercase;font-size:.7rem;color:var(--pool)}
header.site h1{font-family:'Archivo';font-stretch:120%;font-weight:800;font-size:clamp(1.4rem,3.6vw,2rem);line-height:1.1;margin:.2em 0}
header.site h1 .amber{color:var(--marigold)}
nav.site{position:sticky;top:0;background:var(--paper);z-index:10;padding:10px 0;border-bottom:2px solid var(--ink);display:flex;gap:6px;overflow-x:auto}
nav.site a{font-family:'Archivo';font-stretch:110%;font-weight:600;font-size:.82rem;letter-spacing:.03em;color:var(--ink-soft);text-decoration:none;padding:8px 14px;border-radius:999px;white-space:nowrap}
nav.site a:hover{color:var(--ink)}
nav.site a.active{background:var(--ink);color:var(--paper)}

/* ---------- typography + cards ---------- */
h2{font-family:'Archivo';font-stretch:118%;font-weight:800;font-size:1.45rem;margin:26px 0 6px}
h3{font-family:'Archivo';font-stretch:112%;font-weight:700;font-size:1.02rem;margin:22px 0 8px;color:var(--pool-deep)}
p.lede{color:var(--ink-soft);max-width:680px;margin-bottom:10px}
.card{background:var(--card);border:1.5px solid var(--mist);border-radius:var(--radius);padding:18px 20px;margin:14px 0}
.grid2{display:grid;grid-template-columns:1fr 1fr;gap:14px}
.grid3{display:grid;grid-template-columns:repeat(3,1fr);gap:14px}
@media(max-width:720px){.grid2,.grid3{grid-template-columns:1fr}}
.pill{display:inline-block;font-size:.68rem;font-weight:700;letter-spacing:.05em;text-transform:uppercase;padding:2px 9px;border-radius:999px;background:var(--mist);color:var(--ink-soft);margin-right:6px}
.pill.run{background:#DCEFF4;color:var(--pool-deep)}
.pill.str{background:#EFE4F2;color:#6B3E7C}
.pill.swim{background:#DDEFEA;color:var(--ok)}
.pill.rest{background:#E7EFE9;color:var(--ok)}
.pill.long{background:#F6E3D8;color:var(--alert)}
.pill.cut{background:var(--marigold-soft);color:var(--marigold)}
.note{border-left:4px solid var(--marigold);background:var(--marigold-soft);border-radius:0 var(--radius) var(--radius) 0;padding:12px 16px;margin:14px 0;font-size:.92rem}
.warn{border-left:4px solid var(--alert);background:#FBEFE8;border-radius:0 var(--radius) var(--radius) 0;padding:12px 16px;margin:14px 0;font-size:.92rem}
ul,ol{padding-left:22px;margin:8px 0}
li{margin:4px 0}
.small{font-size:.8rem;color:var(--ink-soft)}
code{background:var(--mist);border-radius:4px;padding:1px 5px;font-size:.85em}
table{width:100%;border-collapse:collapse;font-size:.88rem;margin:10px 0}
th{font-family:'Archivo';font-weight:700;text-align:left;font-size:.7rem;letter-spacing:.08em;text-transform:uppercase;color:var(--ink-soft);padding:8px 10px;border-bottom:2px solid var(--ink)}
td{padding:9px 10px;border-bottom:1px solid var(--mist);vertical-align:top}
.mealrow td:first-child{white-space:nowrap;color:var(--ink-soft);font-size:.8rem}

/* ---------- progress bars ---------- */
.ladder{display:flex;gap:12px;flex-wrap:wrap;margin:14px 0}
.rung{background:var(--card);border:1.5px solid var(--mist);border-radius:var(--radius);padding:10px 14px;flex:1;min-width:180px}
.rung b{font-family:'Archivo';font-stretch:115%;font-size:1.1rem;display:block}
.rung span{font-size:.72rem;color:var(--ink-soft);letter-spacing:.05em;text-transform:uppercase}
.bar{height:6px;border-radius:3px;background:var(--mist);margin-top:8px;overflow:hidden}
.bar i{display:block;height:100%;background:linear-gradient(90deg,var(--pool),var(--pool-deep));transition:width .3s}

/* ---------- today / tasks ---------- */
.focus{border:2px solid var(--ink);border-radius:var(--radius);background:var(--card);padding:20px 22px;margin:16px 0}
.focus .daynum{font-family:'Archivo';font-stretch:120%;font-weight:800;font-size:1.6rem;line-height:1.1}
.section-label{font-family:'Archivo';font-weight:700;font-size:.72rem;letter-spacing:.1em;text-transform:uppercase;color:var(--pool);margin:16px 0 4px}
.task{display:flex;gap:12px;align-items:flex-start;padding:10px 12px;border:1.5px solid var(--mist);border-radius:10px;background:var(--card);margin:7px 0;cursor:pointer}
.task:hover{border-color:var(--pool)}
.task.done{opacity:.55;border-color:var(--ok)}
.task input{width:18px;height:18px;accent-color:var(--pool);margin-top:3px;cursor:pointer;flex:none}
.task .t-label{font-weight:600}
.task .t-detail{font-size:.85rem;color:var(--ink-soft)}
.btnrow{display:flex;gap:10px;flex-wrap:wrap;margin-top:14px}
button.act{font-family:'Archivo';font-weight:700;font-size:.9rem;border:none;border-radius:10px;padding:12px 22px;cursor:pointer}
.b-done{background:var(--ink);color:#fff}.b-done:hover{background:var(--pool-deep)}
.b-done:disabled{background:var(--mist);color:var(--ink-soft);cursor:not-allowed}
.b-skip{background:transparent;border:1.5px solid var(--mist) !important;color:var(--ink-soft)}
.b-skip:hover{border-color:var(--ink) !important;color:var(--ink)}

/* ---------- schedule ---------- */
.wkrow{display:flex;gap:10px;align-items:baseline;padding:10px 14px;border:1px solid var(--mist);border-radius:10px;background:var(--card);margin:6px 0;font-size:.9rem;flex-wrap:wrap;cursor:pointer}
.wkrow:hover{border-color:var(--pool)}
.wkrow.current{border:2px solid var(--pool)}
.wkrow.past{opacity:.55}
.wkrow .wn{font-family:'Archivo';font-weight:700;min-width:70px}
.wkrow .chev{margin-left:auto;color:var(--ink-soft);font-size:.75rem}
.wkdetail{border:1px solid var(--pool);border-top:none;border-radius:0 0 12px 12px;background:var(--card);padding:14px 16px 16px;margin:-6px 0 10px;font-size:.92rem}
.wkrow.open{border-bottom-left-radius:0;border-bottom-right-radius:0;border-color:var(--pool)}

/* ---------- forms / logs ---------- */
.wlog{display:flex;gap:8px;flex-wrap:wrap;align-items:center;margin:10px 0}
.wlog input{padding:8px 10px;border:1.5px solid var(--mist);border-radius:8px;font:inherit}
.wlog input[type=number]{width:110px}
.wlog button{font-family:'Archivo';font-weight:700;background:var(--ink);color:#fff;border:none;border-radius:8px;padding:9px 16px;cursor:pointer}
#wlist span{display:inline-block;background:var(--card);border:1px solid var(--mist);border-radius:8px;padding:4px 10px;margin:3px 4px 0 0;font-size:.85rem}

/* ---------- exercises ---------- */
.excard{display:grid;grid-template-columns:190px 1fr;gap:18px;background:var(--card);border:1.5px solid var(--mist);border-radius:var(--radius);padding:16px 18px;margin:12px 0}
@media(max-width:640px){.excard{grid-template-columns:1fr}}
.exfig{background:var(--paper);border:1px solid var(--mist);border-radius:10px;padding:6px;display:flex;align-items:center;justify-content:center}
.exfig svg{width:100%;height:auto;max-width:180px}
.exfig svg *{stroke:var(--ink);stroke-width:3.5;fill:none;stroke-linecap:round;stroke-linejoin:round}
.exfig svg .wt{fill:var(--marigold);stroke:none}
.exfig svg .gr{stroke:var(--mist);stroke-width:2.5}
.exfig svg .hd{fill:var(--ink);stroke:none}
.excard h4{font-family:'Archivo';font-stretch:112%;font-weight:700;font-size:1rem;margin-bottom:2px}
.excard .used{font-size:.72rem;color:var(--ink-soft);text-transform:uppercase;letter-spacing:.06em;margin-bottom:6px}
.excard ol{margin:6px 0;padding-left:20px;font-size:.9rem}
.excard .mist-k{font-size:.82rem;color:var(--alert);margin-top:4px}
.ytlink{display:inline-block;margin-top:8px;margin-right:6px;font-size:.84rem;font-weight:600;color:var(--pool-deep);text-decoration:none;border:1.5px solid var(--mist);border-radius:8px;padding:5px 12px}
.ytlink:hover{border-color:var(--pool)}
.eximg{margin-top:8px}
.eximg img{width:100%;border-radius:10px;border:1px solid var(--mist)}
.eximg .cap{font-size:.68rem;color:var(--ink-soft);margin-top:2px;word-break:break-all}

/* ---------- reminders + toast ---------- */
.remrow{display:flex;gap:12px;align-items:center;padding:7px 0;border-bottom:1px solid var(--mist);flex-wrap:wrap;font-size:.9rem}
.remrow label{flex:1;min-width:220px;display:flex;gap:8px;align-items:center;cursor:pointer}
.remrow input[type=checkbox]{width:17px;height:17px;accent-color:var(--pool)}
.remrow input[type=time]{padding:5px 8px;border:1.5px solid var(--mist);border-radius:8px;font:inherit}
#toast{position:fixed;left:50%;bottom:18px;transform:translateX(-50%) translateY(16px);background:var(--ink);color:#fff;padding:14px 20px;border-radius:12px;box-shadow:0 10px 30px rgba(10,30,30,.3);opacity:0;pointer-events:none;transition:opacity .3s,transform .3s;z-index:99;max-width:92%;font-size:.92rem}
#toast.show{opacity:1;transform:translateX(-50%) translateY(0)}

footer{margin-top:50px;padding-top:16px;border-top:1px solid var(--mist);font-size:.78rem;color:var(--ink-soft)}

/* ---------- calendar ---------- */
.calnav{display:flex;align-items:center;justify-content:space-between;gap:10px;margin-bottom:4px}
.calnav h3{margin:0;color:var(--ink);text-align:center;flex:1}
.calnav button{padding:8px 16px;font-size:.82rem}
.calgrid{display:grid;grid-template-columns:repeat(7,1fr);gap:6px}
.calgrid .calhd{font-family:'Archivo';font-weight:700;font-size:.68rem;letter-spacing:.06em;text-transform:uppercase;color:var(--ink-soft);text-align:center;padding:4px 0}
.calday{position:relative;aspect-ratio:1;border:1.5px solid var(--mist);border-radius:10px;background:var(--card);display:flex;flex-direction:column;align-items:center;justify-content:center;cursor:pointer;font-size:.85rem;font-weight:600;color:var(--ink);gap:2px}
.calday:hover{border-color:var(--pool)}
.calday.pad{visibility:hidden;cursor:default}
.calday.exercised{background:#E4F3EA;border-color:var(--ok);color:var(--ok)}
.calday.today{border:2px solid var(--pool)}
.calday.selected{box-shadow:0 0 0 2px var(--marigold) inset}
.calday .mark{font-size:1rem;line-height:1}
@media(max-width:520px){.calday{font-size:.75rem}.calgrid{gap:4px}}
.calkey{display:flex;gap:16px;flex-wrap:wrap;margin-top:14px;align-items:center}
.calkey .dot{display:inline-block;width:11px;height:11px;border-radius:3px;margin-right:5px;vertical-align:-1px;border:1.5px solid var(--mist)}
.calkey .dot.ex{background:#E4F3EA;border-color:var(--ok)}
.calkey .dot.no{background:var(--card)}
.calkey .dot.today{background:var(--card);border:2px solid var(--pool)}