:root {
  --bg: #f3f4f1; --card: #ffffff; --ink: #121a18; --muted: #66726e; --line: #e4e8e5; --soft: #eef1ee;
  --accent: #0d6b5e; --accent-ink: #ffffff; --accent-soft: #dff3ee; --lime: #c8f169;
  --hero1: #0f2f2a; --hero2: #0d6b5e; --hero-ink: #f2fbf8;
  --good: #16a34a; --warn: #c2770a; --bad: #dc2626;
  --c-run: #0d6b5e; --c-str: #b45309; --c-plan: #cfd8d4;
  --ph-fundacao: #fdecc0; --ph-base: #d3f5df; --ph-construcao: #d3ecfb; --ph-especifico: #fbd9ea; --ph-polimento: #eadcfb;
  --shadow: 0 1px 2px rgb(16 24 22 / 0.04), 0 8px 24px rgb(16 24 22 / 0.06);
  --radius: 20px;
  color-scheme: light;
}
@media (prefers-color-scheme: dark) {
  :root:not([data-theme="light"]) {
    --bg: #0a0f0e; --card: #131a18; --ink: #e9f0ed; --muted: #93a19c; --line: #24302d; --soft: #1a2321;
    --accent: #3ed3b7; --accent-ink: #052620; --accent-soft: #12342e; --lime: #c8f169;
    --hero1: #0c2a25; --hero2: #0e5a4f; --hero-ink: #f2fbf8;
    --c-run: #3ed3b7; --c-str: #f2a33a; --c-plan: #34423e;
    --ph-fundacao: #5c4410; --ph-base: #134a2b; --ph-construcao: #0f3d5a; --ph-especifico: #5e1a3c; --ph-polimento: #43206a;
    --shadow: 0 1px 2px rgb(0 0 0 / 0.3);
    color-scheme: dark;
  }
}
:root[data-theme="dark"] {
  --bg: #0a0f0e; --card: #131a18; --ink: #e9f0ed; --muted: #93a19c; --line: #24302d; --soft: #1a2321;
  --accent: #3ed3b7; --accent-ink: #052620; --accent-soft: #12342e; --lime: #c8f169;
  --hero1: #0c2a25; --hero2: #0e5a4f; --hero-ink: #f2fbf8;
  --c-run: #3ed3b7; --c-str: #f2a33a; --c-plan: #34423e;
  --ph-fundacao: #5c4410; --ph-base: #134a2b; --ph-construcao: #0f3d5a; --ph-especifico: #5e1a3c; --ph-polimento: #43206a;
  --shadow: 0 1px 2px rgb(0 0 0 / 0.3);
  color-scheme: dark;
}
* { box-sizing: border-box; }
html { -webkit-text-size-adjust: 100%; }
body { margin: 0; background: var(--bg); color: var(--ink); font: 16px/1.5 -apple-system, BlinkMacSystemFont, "SF Pro Text", "Segoe UI", Roboto, system-ui, sans-serif; -webkit-font-smoothing: antialiased; }
main { max-width: 640px; margin: 0 auto; padding: calc(8px + env(safe-area-inset-top)) 16px calc(100px + env(safe-area-inset-bottom)); }
h1 { font-size: 1.75rem; margin: 0; letter-spacing: -0.02em; font-weight: 750; }
h2 { font-size: 1.05rem; margin: 0 0 8px; letter-spacing: -0.01em; }
h3 { font-size: 1.02rem; margin: 4px 0; }
p { margin: 6px 0; }
.muted { color: var(--muted); }
.small { font-size: 0.86rem; }
.center { text-align: center; }
.ok { color: var(--good); font-weight: 700; }
.warn { color: var(--warn); }
.good { color: var(--good); } .bad { color: var(--bad); }

.top { display: flex; justify-content: space-between; align-items: center; gap: 12px; padding: 14px 0 12px; }
.top p { margin: 2px 0 0; }
.hero { padding: 28px 0 8px; align-items: flex-start; }
.hero .logo { width: 64px; height: 64px; border-radius: 16px; display: block; margin-bottom: 12px; box-shadow: var(--shadow); }
.hero h1 { font-size: 2.3rem; }
.hero p { color: var(--muted); max-width: 32ch; }
.avatar { flex: none; display: flex; align-items: center; gap: 8px; background: var(--card); border: 1px solid var(--line); border-radius: 99px; padding: 4px 10px 4px 4px; color: var(--ink); font: inherit; cursor: pointer; box-shadow: var(--shadow); }
.avatar > span { width: 34px; height: 34px; border-radius: 50%; display: grid; place-items: center; background: linear-gradient(135deg, var(--hero2), var(--hero1)); color: var(--hero-ink); font-weight: 700; }
.avatar small { font-weight: 600; font-size: 0.85rem; }
.avatar:not(:has(small)) { padding: 4px; }
.avatar.sm > span { width: 36px; height: 36px; }
.sec { margin: 22px 0 8px; font-size: 0.78rem; text-transform: uppercase; letter-spacing: 0.08em; color: var(--muted); font-weight: 600; }

.card { background: var(--card); border: 1px solid var(--line); border-radius: var(--radius); padding: 16px; margin: 12px 0; box-shadow: var(--shadow); }
.card.hint { background: var(--accent-soft); border-color: transparent; box-shadow: none; }
.coach ul { margin: 0; padding-left: 18px; }
.coach li { margin: 5px 0; font-size: 0.93rem; }

/* Cartão de destaque do dia */
.hero-card { position: relative; overflow: hidden; border-radius: 24px; padding: 18px; margin: 12px 0; color: var(--hero-ink); background: radial-gradient(120% 120% at 100% 0%, var(--hero2) 0%, var(--hero1) 70%); box-shadow: 0 12px 32px rgb(13 107 94 / 0.25); cursor: pointer; }
.hero-card.str { background: radial-gradient(120% 120% at 100% 0%, #7a4a12 0%, #2a1a08 75%); box-shadow: 0 12px 32px rgb(120 70 10 / 0.25); }
.hero-card.rest { background: radial-gradient(120% 120% at 100% 0%, #3a4a46 0%, #1a2321 75%); cursor: default; box-shadow: none; }
.hero-card::after { content: ""; position: absolute; right: -40px; top: -40px; width: 160px; height: 160px; border-radius: 50%; border: 18px solid rgb(200 241 105 / 0.12); pointer-events: none; }
.hero-card h2 { font-size: 1.55rem; margin: 10px 0 6px; letter-spacing: -0.02em; }
.hero-card p { color: rgb(242 251 248 / 0.85); font-size: 0.95rem; }
.hero-card b { color: #fff; }
.metrics { display: grid; grid-template-columns: repeat(auto-fit, minmax(92px, 1fr)); gap: 8px; margin: 14px 0 4px; }
.metrics div { background: rgb(255 255 255 / 0.08); border: 1px solid rgb(255 255 255 / 0.1); border-radius: 14px; padding: 8px 10px; }
.metrics span { display: block; font-size: 0.7rem; text-transform: uppercase; letter-spacing: 0.06em; opacity: 0.7; }
.metrics b { font-size: 1.02rem; font-variant-numeric: tabular-nums; }
.tag.light { background: rgb(200 241 105 / 0.18); color: var(--lime); }

.session { cursor: pointer; transition: transform .08s; }
.session:active { transform: scale(0.99); }
.session.feito { opacity: 0.85; }
.session.pendente, .session.confirmar { border-color: var(--warn); }
.session .row { display: flex; gap: 8px; align-items: center; }
.session .row .ok, .session .row .warn { margin-left: auto; }
.res { margin-top: 6px; font-size: 0.85rem; color: var(--good); }
.res.miss { color: var(--muted); }
.row { display: flex; justify-content: space-between; align-items: center; gap: 8px; }
[data-open]:focus-visible, [data-extra]:focus-visible { outline: 2px solid var(--accent); outline-offset: 2px; }

.tag { font-size: 0.7rem; font-weight: 700; text-transform: uppercase; letter-spacing: 0.05em; padding: 3px 9px; border-radius: 99px; white-space: nowrap; }
.tag.run { background: color-mix(in srgb, var(--c-run) 15%, transparent); color: var(--c-run); }
.tag.str { background: color-mix(in srgb, var(--c-str) 15%, transparent); color: var(--c-str); }
.chip { font-size: 0.78rem; padding: 4px 10px; border-radius: 99px; background: var(--soft); white-space: nowrap; font-weight: 600; color: var(--ink); }
.phase-fundacao { background: var(--ph-fundacao); } .phase-base { background: var(--ph-base); } .phase-construcao { background: var(--ph-construcao); }
.phase-especifico { background: var(--ph-especifico); } .phase-polimento { background: var(--ph-polimento); }

.weekhead { display: flex; justify-content: space-between; align-items: center; gap: 8px; margin: 4px 0 8px; flex-wrap: wrap; }
.week { display: grid; grid-template-columns: repeat(7, 1fr); gap: 5px; }
.day { text-align: center; padding: 7px 0 6px; border-radius: 14px; background: var(--card); border: 1px solid var(--line); font-size: 0.72rem; }
.day b { display: block; font-weight: 600; color: var(--muted); }
.day span { font-size: 1.02rem; font-weight: 700; font-variant-numeric: tabular-nums; }
.day.now { background: var(--ink); border-color: var(--ink); color: var(--bg); }
.day.now b { color: var(--bg); opacity: 0.7; }
.dots { display: flex; justify-content: center; gap: 3px; height: 8px; margin-top: 3px; }
.dots i { width: 7px; height: 7px; border-radius: 50%; border: 1.5px solid var(--c-run); }
.dots i.str { border-color: var(--c-str); }
.dots i.done.run { background: var(--c-run); } .dots i.done.str { background: var(--c-str); }
.dots i.miss { border-color: var(--muted); opacity: 0.5; }
.dots i.late { border-color: var(--warn); }

.prog { margin: 10px 0; }
.bar { height: 8px; border-radius: 99px; background: var(--soft); overflow: hidden; margin-top: 5px; }
.bar i { display: block; height: 100%; background: linear-gradient(90deg, var(--accent), color-mix(in srgb, var(--accent) 60%, var(--lime))); border-radius: 99px; }
.bar i.b { background: var(--bad); } .bar i.w { background: var(--warn); } .bar i.g { background: var(--good); }

.base-top { display: flex; gap: 14px; align-items: center; margin-bottom: 6px; }
.ring { width: 112px; height: 112px; flex: none; }
.ring .track { fill: none; stroke: var(--soft); stroke-width: 12; }
.ring .val { fill: none; stroke-width: 12; stroke-linecap: round; }
.ring .big { font-size: 34px; font-weight: 750; text-anchor: middle; fill: var(--ink); }
.ring .lbl { font-size: 12px; text-anchor: middle; fill: var(--muted); }

.paces { display: grid; grid-template-columns: repeat(auto-fill, minmax(96px, 1fr)); gap: 8px; margin: 8px 0; }
.paces div { background: var(--soft); border-radius: 14px; padding: 10px 8px; text-align: center; }
.paces b { display: block; font-size: 1.12rem; font-variant-numeric: tabular-nums; }
.paces span { font-size: 0.74rem; color: var(--muted); }

.stats { display: grid; grid-template-columns: repeat(4, 1fr); gap: 8px; }
.stats div { background: var(--card); border: 1px solid var(--line); border-radius: 16px; padding: 12px 6px; text-align: center; box-shadow: var(--shadow); }
.stats b { display: block; font-size: 1.3rem; font-variant-numeric: tabular-nums; }
.stats span { font-size: 0.72rem; color: var(--muted); }
.acwr { display: flex; align-items: center; gap: 14px; }
.acwr > b { font-size: 2.2rem; min-width: 64px; text-align: center; }

.chart { width: 100%; height: auto; display: block; }
.chart .axis { font-size: 9px; fill: var(--muted); text-anchor: middle; }
.chart .axis.l { text-anchor: start; } .chart .axis.r { text-anchor: end; }
.chart .line { fill: none; stroke: var(--accent); stroke-width: 2.5; stroke-linejoin: round; }
.chart .dot { fill: var(--card); stroke: var(--accent); stroke-width: 2; }
.legend { display: flex; gap: 14px; font-size: 0.78rem; color: var(--muted); margin-top: 4px; }
.legend i { display: inline-block; width: 10px; height: 10px; border-radius: 3px; margin-right: 5px; vertical-align: -1px; }
.lift { margin: 10px 0 14px; }

.refs { list-style: none; padding: 0; margin: 10px 0 0; }
.refs li { padding: 8px 0; border-top: 1px solid var(--line); font-size: 0.86rem; }
.refs b { display: block; font-weight: 600; }
.refs span { color: var(--muted); font-size: 0.8rem; }

/* Ficha da semana */
.ficha-dia { border-top: 1px solid var(--line); padding: 12px 0 6px; }
.ficha-dia:first-of-type { border-top: 0; }
.ficha-dia p { margin: 0 0 6px; }
.ficha-dia table { width: 100%; border-collapse: collapse; font-size: 0.88rem; }
.ficha-dia td { padding: 6px 4px; border-bottom: 1px solid var(--soft); vertical-align: top; }
.ficha-dia td:nth-child(2), .ficha-dia td:nth-child(3) { white-space: nowrap; text-align: right; color: var(--muted); font-variant-numeric: tabular-nums; }
.ficha-dia td:nth-child(3) { color: var(--accent); font-weight: 600; width: 64px; }
tr.cj td:first-child { box-shadow: inset 3px 0 0 var(--c-str); padding-left: 10px; }
tr.cj0 td { background: color-mix(in srgb, var(--c-str) 6%, transparent); }

.conn { display: flex; justify-content: space-between; align-items: center; gap: 12px; padding: 10px 0; border-top: 1px solid var(--line); }
.conn:first-of-type { border-top: 0; }
.conn > div { display: flex; flex-direction: column; min-width: 0; }
.steps { padding-left: 20px; }
.steps li { margin: 6px 0; }
.pick { display: flex; align-items: center; gap: 12px; width: 100%; padding: 10px; margin: 6px 0; border: 1px solid var(--line); border-radius: 16px; background: var(--card); color: var(--ink); font: inherit; text-align: left; cursor: pointer; }
.pick.on { border-color: var(--accent); background: var(--accent-soft); }
.pick b { display: block; } .pick small { color: var(--muted); }

details.wk { background: var(--card); border: 1px solid var(--line); border-radius: var(--radius); margin: 8px 0; padding: 4px 14px; box-shadow: var(--shadow); }
details.wk.cur { border-color: var(--accent); }
details.wk summary { list-style: none; display: flex; align-items: center; gap: 10px; padding: 10px 0; cursor: pointer; }
details.wk summary::-webkit-details-marker { display: none; }
details.wk summary > div { flex: 1; display: flex; flex-direction: column; }
details.wk .card { margin: 8px 0; box-shadow: none; }
.phase-txt { margin: 0 0 6px; }

.form label, .form fieldset { display: block; margin: 12px 0; }
.form fieldset { border: 0; padding: 0; }
.form legend { font-weight: 600; margin-bottom: 6px; padding: 0; }
.formsec { margin: 22px 0 4px; padding-top: 14px; border-top: 1px solid var(--line); font-size: 0.8rem; text-transform: uppercase; letter-spacing: 0.08em; color: var(--accent); }
.form label > input:not([type=checkbox]):not([type=radio]), .form select, .form textarea {
  display: block; width: 100%; margin-top: 4px; padding: 11px 12px; font: inherit; color: var(--ink);
  background: var(--soft); border: 1px solid transparent; border-radius: 12px;
}
.form input[type=range] { width: 100%; accent-color: var(--accent); margin-top: 8px; }
.form input:focus-visible, .form select:focus-visible, .form textarea:focus-visible { outline: 2px solid var(--accent); outline-offset: 1px; }
.two { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; }
.two > label { margin: 0 !important; }
.opt { display: flex !important; gap: 10px; align-items: flex-start; padding: 12px; border: 1px solid var(--line); border-radius: 14px; margin: 6px 0 !important; cursor: pointer; }
.opt:has(input:checked) { border-color: var(--accent); background: var(--accent-soft); }
.opt input { margin-top: 4px; accent-color: var(--accent); }
.opt b { display: block; } .opt small { color: var(--muted); }
.check { display: flex !important; gap: 8px; align-items: center; }
.check input { width: 20px; height: 20px; accent-color: var(--accent); }
.days, .chips, .seg { display: flex; flex-wrap: wrap; gap: 6px; }
.days label, .chips label, .seg label { margin: 0 !important; position: relative; }
.days input, .chips input, .seg input { position: absolute; opacity: 0; pointer-events: none; }
.days span, .chips span, .seg span { display: inline-block; padding: 8px 12px; border-radius: 99px; border: 1px solid var(--line); background: var(--card); cursor: pointer; font-size: 0.9rem; }
.days { display: grid; grid-template-columns: repeat(7, 1fr); }
.days span { width: 100%; padding: 8px 0; text-align: center; }
.days input:checked + span, .chips input:checked + span, .seg input:checked + span { background: var(--ink); color: var(--bg); border-color: var(--ink); }
.days input:focus-visible + span, .chips input:focus-visible + span, .seg input:focus-visible + span { outline: 2px solid var(--accent); outline-offset: 2px; }
.seg { display: grid; grid-template-columns: 1fr 1fr; }
.seg span { width: 100%; text-align: center; }
.times { display: grid; grid-template-columns: repeat(auto-fill, minmax(130px, 1fr)); gap: 6px; margin-top: 8px; }
.times label { display: flex !important; align-items: center; gap: 8px; margin: 0 !important; background: var(--soft); border-radius: 12px; padding: 4px 4px 4px 10px; }
.times label span { font-weight: 600; font-size: 0.85rem; min-width: 30px; }
.times input { margin: 0 !important; padding: 6px 8px !important; background: var(--card) !important; }
.carga { border-top: 1px solid var(--line); padding: 10px 0 0; margin-top: 10px; }

.btn { display: inline-block; text-align: center; padding: 13px 18px; border-radius: 14px; border: 0; font: inherit; font-weight: 650; background: var(--ink); color: var(--bg); cursor: pointer; }
.btn:disabled { opacity: 0.6; }
.btn.wide { display: block; width: 100%; margin-top: 10px; }
.btn.ghost { background: transparent; color: var(--ink); border: 1px solid var(--line); }
.btn.danger { background: transparent; color: var(--bad); border: 1px solid var(--line); }
.btn.light { background: var(--lime); color: #10200a; }
.btn.small { padding: 8px 12px; font-size: 0.86rem; }
.btns { display: flex; gap: 8px; flex-wrap: wrap; margin-top: 8px; }

.ex { border-top: 1px solid var(--line); padding: 12px 0 4px; }
.ex.cj { box-shadow: inset 3px 0 0 var(--c-str); padding-left: 10px; }
.ex .sug, .sug { color: var(--accent); }
.sets { display: grid; gap: 6px; margin-top: 6px; }
.set { display: flex; gap: 8px; align-items: center; }
.set > span { width: 22px; color: var(--muted); font-size: 0.85rem; }
.set label { display: flex !important; align-items: center; gap: 6px; margin: 0 !important; flex: 1; }
.set input { margin: 0 !important; padding: 9px 10px !important; }
.set small { color: var(--muted); font-size: 0.78rem; min-width: 28px; }
.notes { padding-left: 18px; font-size: 0.88rem; color: var(--warn); }

nav { position: fixed; left: 50%; transform: translateX(-50%); bottom: calc(10px + env(safe-area-inset-bottom)); width: min(560px, calc(100% - 24px)); display: flex; justify-content: space-around; background: color-mix(in srgb, var(--card) 88%, transparent); -webkit-backdrop-filter: blur(16px); backdrop-filter: blur(16px); border: 1px solid var(--line); border-radius: 22px; padding: 6px 4px; z-index: 5; box-shadow: 0 10px 30px rgb(0 0 0 / 0.12); }
nav[hidden] { display: none; }
nav button { flex: 1; background: none; border: 0; color: var(--muted); font: inherit; font-size: 0.7rem; display: flex; flex-direction: column; align-items: center; gap: 2px; padding: 6px 0; cursor: pointer; border-radius: 16px; }
nav svg { width: 23px; height: 23px; fill: none; stroke: currentColor; stroke-width: 1.8; stroke-linecap: round; stroke-linejoin: round; }
nav button.on { color: var(--ink); font-weight: 650; background: var(--soft); }

dialog#sheet { width: 100%; max-width: 640px; max-height: 92vh; margin: auto auto 0; padding: 0; border: 0; border-radius: 24px 24px 0 0; background: var(--card); color: var(--ink); }
dialog#sheet::backdrop { background: rgb(0 0 0 / 0.45); }
.sheet-head { position: sticky; top: 0; display: flex; justify-content: center; padding: 8px; background: var(--card); z-index: 1; }
.sheet-head::before { content: ""; width: 40px; height: 5px; border-radius: 99px; background: var(--line); margin-top: 4px; }
.x { position: absolute; right: 10px; top: 8px; background: var(--soft); border: 0; color: var(--ink); width: 34px; height: 34px; border-radius: 50%; font-size: 0.95rem; cursor: pointer; }
.sheet-body { padding: 4px 18px calc(24px + env(safe-area-inset-bottom)); overflow-y: auto; max-height: calc(92vh - 50px); }

#toast { position: fixed; left: 50%; bottom: calc(92px + env(safe-area-inset-bottom)); transform: translate(-50%, 20px); width: min(560px, calc(100% - 32px)); background: var(--ink); color: var(--bg); padding: 12px 14px; border-radius: 14px; font-size: 0.9rem; opacity: 0; pointer-events: none; transition: .25s; z-index: 20; }
#toast.show { opacity: 1; transform: translate(-50%, 0); }

.form input[hidden], input[hidden] { display: none !important; }

@media (max-width: 380px) { .stats { grid-template-columns: repeat(2, 1fr); } .base-top { flex-direction: column; text-align: center; } }

@media print {
  body { background: #fff; color: #000; }
  nav, .top, #toast, dialog, main > *:not(#ficha) { display: none !important; }
  #ficha { box-shadow: none; border: 0; }
  #ficha .btn { display: none; }
}