:root{--navy:#14283e;--navy2:#1e3850;--bg:#f5f7fa;--paper:#fff;--ink:#1d2e42;--muted:#708093;--border:#e5ebf1;--primary:#455fc8;--primary-soft:#ebefff;--mint:#158f79;--mint-soft:#e6f7f1;--orange:#b87922;--orange-soft:#fff6e7;--red:#be5264;--red-soft:#fff0f3;--radius:17px;--shadow:0 8px 30px rgba(26,44,68,.045)}
*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--bg);color:var(--ink);font:14px/1.55 -apple-system,BlinkMacSystemFont,"Segoe UI","PingFang SC","Microsoft YaHei",sans-serif}button,input,select,textarea{font:inherit}button{cursor:pointer}button:disabled{cursor:not-allowed;opacity:.4}input,textarea,select{outline-color:#6e85df}button:focus-visible,a:focus-visible{outline:3px solid #99aaf5;outline-offset:2px}a{color:var(--primary)}.muted{color:var(--muted)}.small{font-size:12px}.tiny{font-size:11px}.strong{font-weight:750}.icon{font-size:18px}.boot{min-height:85vh;display:flex;align-items:center;justify-content:center;gap:13px;color:#64758c}.spin{height:20px;width:20px;border-radius:50%;border:2px solid #a8b6c9;border-top-color:#3c5fc2;animation:spin .8s linear infinite}@keyframes spin{to{transform:rotate(360deg)}}
.shell{min-height:100vh;display:grid;grid-template-columns:248px minmax(0,1fr);max-width:1600px;margin:auto}.sidebar{position:sticky;top:0;align-self:start;height:100vh;background:var(--navy);color:#fff;padding:25px 16px 22px;display:flex;flex-direction:column;gap:24px;overflow-y:auto}.brand{display:flex;align-items:center;gap:11px;padding:6px 6px}.brand-square{height:42px;width:42px;border-radius:12px;background:#234a55;display:grid;place-items:center;color:#8cefd0;font-size:24px;font-weight:900;line-height:1}.brand-title{font-size:16px;line-height:1.15;letter-spacing:.4px;font-weight:800}.brand-sub{color:#a8bbcb;font-size:10px;margin-top:3px}.nav-label{font-size:10px;letter-spacing:2px;color:#93a7bb;padding:0 10px;margin-bottom:9px;font-weight:800}.nav-list{display:grid;gap:5px}.nav-link{background:transparent;border:none;border-radius:10px;text-align:left;padding:12px 12px;color:#b7c9d8;display:flex;gap:12px;align-items:center;font-weight:650;width:100%}.nav-link.active{background:#2b4868;color:#fff}.nav-link:hover{background:#273f58}.nav-icon{display:inline-grid;width:20px;place-items:center;font-size:17px}.side-bottom{margin-top:auto;background:#1d384e;border:1px solid #35516a;border-radius:14px;padding:13px}.side-bottom .top{display:flex;align-items:center;gap:7px;font-weight:700}.side-bottom p{font-size:11px;color:#aec1d0;margin:6px 0 0}.online-dot{width:8px;height:8px;background:#68dfbc;border-radius:50%;display:inline-block}.online-dot.off{background:#e5a653}
.main{min-width:0;padding:25px clamp(16px,3.5vw,48px) 110px}.topbar{display:flex;justify-content:space-between;align-items:center;gap:20px;margin-bottom:23px}.eyebrow{text-transform:uppercase;letter-spacing:2px;color:#77899e;font-size:11px;font-weight:850}.page-title{font-weight:850;letter-spacing:-1px;font-size:clamp(25px,3.4vw,34px);line-height:1.2;margin:5px 0 0}.top-actions{display:flex;gap:8px;align-items:center;flex-wrap:wrap}.btn{background:#fff;border:1px solid #dfe6ee;border-radius:10px;padding:9px 13px;font-weight:700;color:#364c63;display:inline-flex;align-items:center;justify-content:center;gap:7px;white-space:nowrap;transition:transform .1s,border-color .15s}.btn:hover{border-color:#aebbc9}.btn:active{transform:translateY(1px)}.btn.primary{background:var(--primary);border-color:var(--primary);color:white}.btn.dark{background:var(--navy);color:white;border-color:var(--navy)}.btn.ghost{background:transparent}.btn.warn{color:#a45261;border-color:#f0c4cb}.btn.tiny-btn{padding:5px 10px;font-size:11px;border-radius:8px}.btn-full{width:100%}.status{border-radius:9px;padding:8px 11px;background:#f1f4f7;font-size:12px;color:#627388;display:inline-flex;align-items:center;gap:6px}.status.good{background:var(--mint-soft);color:#117a69}.status.warn{background:var(--orange-soft);color:#a46c26}.status.bad{background:var(--red-soft);color:#a34355}.tag{display:inline-block;font-size:10px;font-weight:800;border-radius:7px;padding:3px 7px;background:#edf1f7;color:#66788f;white-space:nowrap}.tag.priority{background:#e4f5ee;color:#147969}.tag.technique{background:#f0effd;color:#6260ac}.tag.optional{background:#f6f7f8;color:#88929d}.tag.push{background:#e9efff;color:#4763be}.tag.pull{background:#e5f5ef;color:#168674}
.hero{background:linear-gradient(115deg,#172e46,#1e4c53);border-radius:21px;padding:24px 27px;color:white;display:flex;justify-content:space-between;align-items:center;gap:20px;position:relative;overflow:hidden;margin-bottom:18px}.hero:after{content:"";position:absolute;right:-63px;top:-80px;width:265px;height:265px;border-radius:50%;border:35px solid #ffffff0e;pointer-events:none}.hero .overline{font-size:10px;letter-spacing:2px;font-weight:800;color:#9cebd0}.hero h2{font-size:23px;font-weight:800;letter-spacing:-.6px;margin:8px 0 7px}.hero p{color:#c9dae0;margin:0;max-width:650px;font-size:13px}.hero strong{color:#fff}.hero button{z-index:1;background:#9deacb;border:0;color:#1b3e40;padding:11px 17px;border-radius:10px;font-weight:800}.stats{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:12px;margin:17px 0}.stat{background:white;border:1px solid var(--border);border-radius:14px;padding:15px 17px;box-shadow:var(--shadow)}.stat .value{font-size:27px;font-weight:850;line-height:1.3;letter-spacing:-1px}.stat .label{font-size:11px;color:var(--muted);font-weight:650;margin-bottom:7px}.stat .hint{font-size:11px;color:#8796a5;margin-top:3px}.section-head{display:flex;justify-content:space-between;align-items:center;gap:12px;margin:25px 0 12px}.section-head h2{font-size:18px;margin:0;font-weight:800;letter-spacing:-.3px}.section-head .hint{font-size:12px;color:var(--muted)}.grid-4{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:11px}.day-card{display:block;text-align:left;background:#fff;border:1px solid var(--border);border-radius:14px;padding:15px 15px 12px;min-width:0}.day-card.selected{border:2px solid #536cd4;padding:14px 14px 11px;box-shadow:0 6px 15px #526cf012}.day-card .mini{display:flex;align-items:center;justify-content:space-between;gap:8px}.day-card .name{font-size:18px;font-weight:820;margin:12px 0 2px}.day-card .sub{font-size:11px;color:var(--muted);min-height:31px}.bar{height:5px;background:#e8eef2;border-radius:20px;overflow:hidden;margin-top:12px}.bar span{height:100%;display:block;background:#3fbb9e;border-radius:20px}.card{background:var(--paper);border:1px solid var(--border);border-radius:var(--radius);box-shadow:var(--shadow)}.card-pad{padding:20px}.day-detail{margin-top:17px}.day-header{display:flex;gap:15px;align-items:center;justify-content:space-between;flex-wrap:wrap;padding:20px 22px;border-bottom:1px solid var(--border)}.day-header h2{margin:2px 0 0;font-size:18px}.day-header .muted{font-size:12px}.session-controls{display:flex;flex-wrap:wrap;gap:8px;align-items:center}.session-controls select{padding:8px;border:1px solid var(--border);border-radius:8px;background:white;color:#33465a}.exercise{padding:19px 23px;border-bottom:1px solid var(--border)}.exercise:last-child{border-bottom:0}.exercise-top{display:flex;gap:12px;justify-content:space-between;align-items:flex-start}.exercise-title{display:flex;gap:8px;flex-wrap:wrap;align-items:center;font-size:15px;font-weight:800}.exercise-note{font-size:12px;color:#7b8a9c;margin:7px 0 8px;max-width:900px}.exercise-target{display:flex;flex-wrap:wrap;align-items:center;gap:8px;margin:7px 0 15px}.target-pill{border:1px solid #e7ebf0;padding:5px 9px;border-radius:7px;color:#4f6278;font-size:11px}.target-pill b{color:#273d54}.set-grid{display:grid;grid-template-columns:48px minmax(95px,1fr) minmax(95px,1fr) 86px;gap:9px;align-items:center;max-width:550px}.set-head{color:#91a0b0;font-size:10px;text-transform:uppercase;font-weight:800;letter-spacing:.8px;margin-bottom:6px}.set-grid .num{width:100%;height:38px;border-radius:8px;border:1px solid #dee6ed;background:#fafcfd;padding:7px 9px;min-width:0}.set-grid .setno{font-size:12px;font-weight:750;color:#7b8b9f}.set-line{margin-top:7px}.set-line.is-done .setno{color:#168674}.checkline{display:flex;align-items:center;gap:7px;justify-content:center;color:#698095;font-size:12px}.checkline input{accent-color:#20a687;width:17px;height:17px}.feedback{display:flex;gap:9px;flex-wrap:wrap;align-items:center;margin-top:13px}.feedback select,.feedback input,.feedback textarea{border:1px solid var(--border);background:#fff;border-radius:8px;padding:8px 9px;min-width:0;max-width:100%;color:#52677e}.feedback textarea{flex:1;min-width:190px;resize:vertical;height:37px}.feedback label{display:flex;gap:7px;align-items:center;font-size:11px;color:#718196}.editform{margin-top:15px;background:#f6f8fd;border:1px solid #e2e8f6;padding:14px;border-radius:10px;display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:9px}.editform label{display:flex;flex-direction:column;gap:4px;font-size:11px;color:#70809a;font-weight:650}.editform input,.editform 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strong{font-size:14px}.responsive-table{overflow-x:auto}.notice{padding:14px 16px;border-radius:12px;border:1px solid #dbe9ec;background:#f1faf9;color:#406974;font-size:12px;margin:14px 0}.notice.warn{border-color:#efdfbd;background:#fffaed;color:#8c6d37}.notice.bad{border-color:#efd2db;background:#fff6f6;color:#995566}.pill-row{display:flex;flex-wrap:wrap;gap:6px}.progress-big{font-size:12px;color:#7b8998;display:flex;align-items:center;gap:8px}.progress-big .bar{width:95px;margin:0}.recommend{border:1px solid #e2e9f0;border-radius:12px;margin:8px 0;background:#fff;overflow:hidden}.recommend-top{display:flex;justify-content:space-between;align-items:center;gap:15px;padding:13px 16px;border-bottom:1px solid #f0f2f5}.recommend-body{padding:12px 16px;color:#6d7e91;font-size:12px}.recommend-body strong{color:#283e53}.setting-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px}.formrow{display:grid;gap:5px;margin:0 0 12px}.formrow 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@media(max-width:1080px){.shell{grid-template-columns:210px 1fr}.sidebar{padding:20px 10px}.main{padding:24px 20px 100px}.grid-4{grid-template-columns:repeat(2,minmax(0,1fr))}.stats{grid-template-columns:repeat(2,minmax(0,1fr))}}
@media(max-width:730px){.shell{display:block}.sidebar{display:none}.main{padding:20px 14px 100px}.topbar{align-items:start;gap:10px}.page-title{font-size:25px}.top-actions .btn.hide-mobile{display:none}.hero{padding:20px 17px;align-items:start;flex-direction:column;gap:15px}.hero h2{font-size:20px}.hero button{width:100%}.stats{gap:8px;margin:12px 0}.stat{padding:13px}.stat .value{font-size:24px}.grid-4{gap:8px}.day-card{padding:12px}.day-card.selected{padding:11px}.day-card .name{font-size:16px}.day-card .sub{font-size:10px}.day-header{padding:15px;align-items:start}.exercise{padding:17px 13px}.exercise-top{align-items:start}.set-grid{grid-template-columns:35px minmax(65px,1fr) minmax(65px,1fr) 62px;gap:5px}.set-grid .num{padding:6px 7px}.target-pill{padding:4px 6px}.editform{grid-template-columns:repeat(2,minmax(0,1fr))}.editform .wide{grid-column:span 2}.setting-grid{grid-template-columns:1fr}.week-switch{font-size:12px}.mobile-nav{display:grid;position:fixed;bottom:0;left:0;right:0;grid-template-columns:repeat(4,1fr);padding:7px 6px calc(7px + env(safe-area-inset-bottom));border-top:1px solid #e2e9ef;background:#fff;z-index:50;box-shadow:0 -8px 30px #17344a0d}.mobile-nav button{border:0;background:transparent;color:#7a8b9d;padding:6px 2px;font-size:10px;display:flex;gap:2px;align-items:center;flex-direction:column;border-radius:8px}.mobile-nav button.active{color:var(--primary);background:#f0f2ff}.mobile-nav button span:first-child{font-size:19px}.auth-wrap{margin:24px auto}.auth-card{padding:23px 18px}#toast{bottom:88px}}
@media(prefers-reduced-motion:reduce){*{transition:none!important;animation:none!important}}