:root{--bg: #f4f8fb;--ink: #17324c;--ink-strong: #0c335c;--accent: #1565c0;--accent-ink: #fff;--card: #fff;--line: #cfe0ef;--muted: #5b6472}*{box-sizing:border-box}html,body{margin:0;padding:0}body{background:var(--bg);color:var(--ink);font-family:system-ui,-apple-system,Hiragino Sans,Yu Gothic UI,sans-serif;line-height:1.75;-webkit-text-size-adjust:100%}.wrap{max-width:720px;margin:0 auto;padding:20px 16px 48px}.language-control{margin:0 0 12px}.language-buttons{display:flex;justify-content:flex-end;gap:6px;flex-wrap:wrap}.language-buttons button{min-height:44px;padding:8px 12px;border:1px solid var(--line);border-radius:20px;background:#fff;color:var(--ink-strong);cursor:pointer}.language-buttons button[aria-pressed=true]{background:#0b69c7;color:#fff}.head[lang=en] .lead-line{white-space:normal}.english-menu .sec-name{min-width:0;overflow-wrap:anywhere}.english-menu .el-quick-guide{flex-wrap:wrap}.english-menu .intensity-scale{grid-template-columns:repeat(3,minmax(0,1fr))}.english-menu .intensity-scale>span{min-width:0;white-space:normal}.english-menu .intensity-legend-head{flex-wrap:wrap}.english-menu .time-rows li{min-width:0}.english-original-notes{margin:12px 0}.hero{position:relative;border-radius:14px;overflow:hidden;margin:0 0 18px;box-shadow:0 3px 10px #0c335c14}.hero>img{display:block;width:100%;height:auto}.hero-text{position:absolute;top:50%;right:4%;transform:translateY(-50%);width:52%;text-align:left}.head .hero-text h1{font-size:clamp(1.4rem,5vw,2rem);color:var(--ink-strong);margin:0 0 4px;letter-spacing:.1em}.head .hero-text .lead{margin:0;color:var(--ink);font-size:clamp(.8rem,2.4vw,.95rem);line-height:1.7}@media (max-width: 560px){.hero{display:grid;box-shadow:none}.hero>img,.hero-text{grid-area:1 / 1}.hero-text{position:relative;top:auto;right:auto;transform:none;width:58%;max-width:210px;align-self:center;justify-self:end;z-index:1;padding:8px 8px 8px 0}.hero>img{width:100%;height:100%;border-radius:14px;box-shadow:0 3px 10px #0c335c14;aspect-ratio:16 / 7;object-fit:cover;object-position:left center}}.head h1{font-size:1.6rem;color:var(--ink-strong);margin:0 0 6px;letter-spacing:.08em}.head .lead{margin:0 0 18px;color:var(--muted);font-size:.95rem}.card{background:var(--card);border:1px solid var(--line);border-radius:12px;padding:16px 18px;margin:0 0 16px;box-shadow:0 3px 10px #0c335c12}.card h2{font-size:1.05rem;color:var(--ink-strong);border-left:4px solid var(--accent);padding-left:10px;margin:0 0 14px}.field{margin:0 0 16px}.label{display:block;font-weight:700;font-size:.9rem;margin:0 0 8px;color:var(--ink-strong)}.label small{display:block;font-weight:400;color:var(--muted);font-size:.78rem;line-height:1.5}.opts{display:flex;flex-wrap:wrap;gap:8px;align-items:center}.chip{background:#fff;color:var(--ink);border:1px solid var(--line);border-radius:999px;padding:9px 16px;font-size:.92rem;font-family:inherit;cursor:pointer;transition:background .15s,border-color .15s,color .15s}.chip:hover{border-color:var(--accent)}.chip.on{background:var(--accent);border-color:var(--accent);color:var(--accent-ink);font-weight:700}.chip.pic{display:inline-flex;flex-direction:column;align-items:center;justify-content:flex-start;gap:6px;width:118px;padding:10px 6px;border-radius:14px;font-size:.78rem;line-height:1.35;text-align:center}.chip.pic img{width:64px;height:64px;border-radius:10px;object-fit:cover;display:block}.weight{width:96px;padding:9px 12px;border:1px solid var(--line);border-radius:8px;font-size:1rem;font-family:inherit;color:var(--ink)}.unit{color:var(--muted);font-size:.9rem}.go{width:100%;background:var(--accent);color:var(--accent-ink);border:0;border-radius:10px;padding:14px 20px;font-size:1.05rem;font-weight:700;font-family:inherit;cursor:pointer;margin-top:4px}.go:disabled{background:#9db6cd;cursor:default}.error{color:#b3261e;font-size:.9rem;margin:12px 0 0}.sections{list-style:none;margin:0;padding:0}.sections li{border-top:1px solid var(--line);padding:12px 0}.sections li:first-child{border-top:0;padding-top:0}.sec-head{display:flex;justify-content:space-between;align-items:baseline;gap:12px}.sec-name{font-weight:700;color:var(--ink-strong)}.sec-min{color:var(--muted);font-size:.88rem;white-space:nowrap}.sec-text{margin:4px 0 0;font-size:.95rem}.kcal{background:#eef5fb;border-radius:8px;padding:10px 14px;margin:14px 0 12px;font-size:.95rem}.kcal strong{color:var(--ink-strong);font-size:1.1rem}.kcal small{display:block;color:var(--muted);font-size:.78rem}.note{font-size:.88rem;color:var(--muted);margin:8px 0 0}.note.part{color:var(--ink)}.d-tag{display:inline-block;background:#eaf3fb;color:var(--accent);border-radius:6px;padding:1px 7px;font-size:.78rem;margin-right:4px}.sec-eval{background:#f6f9fc;border:1px solid #dde8f2;border-radius:10px;padding:10px 12px}.sec-eval .sec-row{margin-top:8px}.sec-eval .sec-name{display:block;font-size:.86rem;color:var(--muted);margin-bottom:4px}.heart-feedback{border:1px solid #d7e4ef;border-radius:10px;background:#f8fbfe;padding:10px 12px}.heart-feedback-row{border-left:4px solid currentColor;border-radius:8px;margin-top:9px;padding:9px 10px}.heart-feedback-row>strong,.heart-feedback-row>small{display:block}.heart-feedback-row>small{margin:2px 0 7px;color:var(--muted)}.heart-feedback-bpm{display:flex;align-items:center;flex-wrap:wrap;gap:6px;margin-top:8px;color:var(--ink);font-size:.84rem;font-weight:700}.heart-feedback-bpm input{width:88px;border:1px solid var(--line);border-radius:8px;padding:7px 8px;font:inherit}.heart-feedback-value{display:inline-flex;align-items:center;gap:6px;white-space:nowrap}.chip.small{padding:6px 10px;font-size:.85rem}.gate-box{background:#eaf3fb;border:1px solid #bcd7ee;border-radius:10px;padding:14px;margin-top:12px}.gate-box .gate-title{font-weight:700;margin:0 0 6px}.gate-box .gate-text{font-size:.92rem;color:var(--muted);margin:0 0 10px}.note.wish-note{background:#eaf3fb;border-left:3px solid var(--accent);border-radius:6px;padding:8px 10px;color:var(--ink);margin:0 0 10px}.note.safety{border-left:3px solid #d9a300;padding-left:10px}.advice p{margin:0;font-size:.95rem}.foot{color:var(--muted);font-size:.8rem;text-align:center;margin-top:24px}.foot p{margin:0}.tabs{position:sticky;top:0;z-index:30;display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:0;margin:0 0 16px;padding:4px 0 0;border-bottom:2px solid var(--line);background:var(--bg);box-shadow:0 5px 10px #0c335c0f}.tab{min-width:0;min-height:48px;background:none;border:0;border-bottom:3px solid transparent;margin-bottom:-2px;padding:8px 5px;font-size:.95rem;line-height:1.3;font-family:inherit;color:var(--muted);cursor:pointer;overflow-wrap:anywhere}.tab:hover{color:var(--ink)}.tab.on{color:var(--accent);border-bottom-color:var(--accent);font-weight:700}@media (max-width: 560px){.tabs{display:flex;padding-right:30px;overflow-x:auto;overflow-y:hidden;overscroll-behavior-inline:contain;scroll-snap-type:x proximity;scrollbar-width:thin;-webkit-overflow-scrolling:touch;touch-action:pan-x pinch-zoom}.tab{flex:0 0 auto;min-width:132px;padding-inline:14px;font-size:.95rem;white-space:nowrap;overflow-wrap:normal;scroll-snap-align:start}}.stage-note{background:#eef5fb;border-radius:8px;padding:10px 14px;margin:0 0 14px;font-size:.92rem;font-weight:700;color:var(--ink-strong)}.day{border-top:2px solid var(--line);padding-top:12px;margin-top:16px}.day:first-of-type{border-top:0;margin-top:0;padding-top:0}.day h3{font-size:.95rem;color:var(--accent);margin:0 0 8px}.date{padding:9px 12px;border:1px solid var(--line);border-radius:8px;font-size:1rem;font-family:inherit;color:var(--ink)}.saved{color:#1b5e20;font-size:.88rem;margin:10px 0 0}.diary-hint{color:var(--accent)}.diary-list{list-style:none;margin:0;padding:0}.diary-list li{display:flex;flex-wrap:wrap;align-items:center;gap:10px;border-top:1px solid var(--line);padding:9px 0;font-size:.88rem}.diary-list li:first-child{border-top:0}.d-date{font-weight:700;color:var(--ink-strong);white-space:nowrap}.d-did{border-radius:999px;padding:2px 10px;font-size:.8rem;white-space:nowrap}.d-full{background:#e3f2e5;color:#1b5e20}.d-short{background:#fdf3d8;color:#7a5900}.d-skip{background:#eceff1;color:var(--muted)}.d-rate,.d-weight{color:var(--muted);white-space:nowrap}.d-del{margin-left:auto;background:none;border:0;color:var(--muted);font-size:.8rem;font-family:inherit;text-decoration:underline;cursor:pointer;padding:4px}.d-del:hover{color:#b3261e}.diary-empty{text-align:center}.diary-empty img{width:min(240px,60%);border-radius:12px;margin:6px auto 10px;display:block}.head .wordmark{font-size:clamp(2rem,7vw,2.9rem);font-weight:900;letter-spacing:.14em;margin:0;line-height:1.15;background:linear-gradient(135deg,#0d47a1,#1976d2 55%,#26a5d8);-webkit-background-clip:text;background-clip:text;color:transparent;display:inline-block}.wm-wave{display:block;width:5.2em;height:.32em;color:#26a5d8;margin-top:2px}.head .tagline{margin:6px 0 2px;font-weight:700;color:var(--ink-strong);font-size:clamp(.86rem,2.6vw,1.05rem)}.diary-confirmation,.diary-entry-card{scroll-margin-top:74px}.diary-link-date{display:block;width:100%;max-width:100%;min-height:44px;margin-top:8px;padding:9px 12px;border:1px solid var(--line);border-radius:8px;font:inherit;font-size:1rem;color:var(--ink);background:#fff}.tagline-line,.lead-line{display:inline}.head .hero-text .lead{margin:0}.sections li{border-left:4px solid var(--line);padding-left:12px;margin:0 0 14px}.sections li.sec-main{border-left-color:var(--accent);background:#f4f9fe;border-radius:0 10px 10px 0;padding:10px 12px 12px}.main-label{margin:4px 0 0;font-weight:700}.main-big{margin:2px 0 6px;font-size:2rem;font-weight:800;color:var(--ink-strong);line-height:1.2}.main-big .main-x{font-size:1.2rem;margin:0 6px;color:var(--muted)}.main-chips{display:flex;flex-wrap:wrap;gap:6px;margin:0 0 8px}.mchip{background:#fff;border:1px solid var(--line);border-radius:999px;padding:3px 10px;font-size:.82rem}.mchip.pace{border-color:#9ec3e6;color:var(--accent)}.main-cons{margin:0;font-size:.9rem}.time-note{margin-top:6px}.kcal small{display:block}.goal-field .goal-lab{font-size:.92rem}.goal-months{padding:8px;border:1px solid var(--line);border-radius:8px;font-family:inherit;font-size:.95rem;background:#fff}.goal-card{border-left:4px solid #26a5d8}.goal-card p{margin:0 0 8px}.goal-suggest{font-weight:700;color:var(--accent)}.guide details{border-bottom:1px solid var(--line);padding:8px 0}.guide summary{cursor:pointer;font-weight:700;color:var(--ink-strong);padding:4px 0}.guide details p{margin:8px 0;font-size:.93rem}.main-block.second{border-top:1px dashed var(--line);margin-top:10px;padding-top:8px}.main-label .phase{display:inline-block;background:var(--accent);color:#fff;border-radius:6px;font-size:.72rem;padding:1px 8px;margin-right:8px;vertical-align:2px}.logo-h1{margin:0}.logo-img{width:min(300px,78%);height:auto;display:block}@media (max-width: 560px){.logo-img{width:min(180px,100%);margin:0}.hero-text{text-align:left}.head .tagline{margin:3px 0 1px;font-size:clamp(.72rem,3.1vw,.82rem);line-height:1.35;text-wrap:balance}.tagline-line,.lead-line{display:block;white-space:nowrap}.head .hero-text .lead{font-size:clamp(.66rem,2.8vw,.76rem);line-height:1.35;text-wrap:balance}}.memo-input{width:100%;max-width:420px;padding:8px 10px;border:1px solid var(--line);border-radius:8px;font-family:inherit;font-size:.95rem}.d-memo{display:block;color:var(--muted);font-size:.85rem;margin-top:2px}.main-style{margin:0 0 6px;font-size:.88rem}.goal-card .budget{margin-top:14px;background:#f6f9fc;border:1px solid #dde8f2;border-radius:10px;padding:12px 14px}.goal-card .budget h3{margin:0 0 8px;font-size:1rem;color:var(--accent)}.goal-card .budget ul{margin:0;padding-left:1.1em}.goal-card .budget li{margin:6px 0;font-size:.92rem;line-height:1.7}.goal-card .budget.budget-warn{background:#fff4e5;border-color:#f0c68a}.goal-card .budget.budget-warn h3{color:#b45309}.note.hr-note{background:#f2f8fd;border-left:3px solid #7aa7d0;border-radius:6px;padding:8px 10px;color:var(--ink);margin:10px 0 0}.time-summary{margin:6px 0 10px;font-size:1rem}.time-summary small{display:block;color:var(--muted);font-size:.85rem;margin-top:2px}.prep-note{background:#fff8e6;border:1px solid #f1dfae}.circuits{list-style:none;margin:0;padding:0}.circuit{border:1px solid var(--line);border-radius:12px;padding:10px 12px;margin:10px 0;background:#f8fbfe}.circuit .cid{display:inline-block;background:var(--accent);color:#fff;border-radius:6px;font-weight:800;padding:1px 9px;margin-right:8px}.circuit .sec-name small{margin-left:8px;color:var(--muted);font-weight:400;font-size:.82rem}.elements{list-style:none;margin:8px 0 4px;padding:0}.elements .el{padding:5px 0;border-bottom:1px dashed var(--line);font-size:1rem}.el-main{display:flex;align-items:baseline;gap:8px}.elements .el:last-child{border-bottom:0}.elements .el-no{flex:0 0 22px;height:22px;border-radius:50%;background:#e3edf7;color:var(--accent);font-weight:700;font-size:.8rem;text-align:center;line-height:22px}.elements .el-easy .el-text{color:var(--muted)}.elements .el-kick .el-text,.elements .el-pull .el-text{font-weight:600}.el-guidance{margin:6px 0 2px 30px;color:var(--ink);font-size:.88rem;line-height:1.45}.el-quick-guide{display:flex;flex-wrap:wrap;align-items:center;gap:6px}.intensity-badge{display:inline-block;border:1px solid currentColor;border-radius:999px;padding:2px 8px;font-weight:800;white-space:nowrap}.intensity-low{background:#eaf4ff;color:#174b70}.intensity-moderate{background:#fff3cc;color:#5b3b00}.intensity-high{background:#fde9e7;color:#6e211b}.heart-rate-guide{white-space:nowrap;border:1px solid #8eb6d5;border-radius:999px;background:#f2f8fd;color:#103f63;padding:2px 8px;font-weight:800}.heart-rate-position{color:var(--muted);font-size:.8rem;font-weight:700}.el-recovery{border:1px solid #a9b7c3;border-radius:999px;background:#fff;padding:2px 8px;font-weight:700;white-space:nowrap}.intensity-help{margin-top:5px;color:var(--muted);font-size:.82rem}.intensity-help summary{width:fit-content;cursor:pointer;color:var(--accent);font-weight:700}.intensity-help dl{margin:6px 0 0}.intensity-help dl>div{display:grid;grid-template-columns:minmax(110px,.4fr) 1fr;gap:8px;margin-top:4px}.intensity-help dt{border-radius:6px;padding:2px 6px;text-align:center;font-weight:800}.intensity-help dd,.intensity-help p{margin:0}.intensity-help p{margin-top:6px}.intensity-legend{margin:12px 0;border:1px solid var(--line);border-radius:10px;background:#fff;padding:9px 10px}.intensity-legend-head{display:flex;justify-content:space-between;align-items:baseline;gap:8px;margin-bottom:7px}.intensity-legend-head span{color:var(--muted);font-size:.78rem}.intensity-scale{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));overflow:hidden;border:1px solid var(--line);border-radius:8px}.intensity-scale>span{min-width:0;padding:6px 4px;text-align:center;font-size:.76rem;font-weight:800;line-height:1.25;white-space:nowrap}.intensity-scale>span small{display:block;margin-top:2px;font-size:.68rem;font-weight:700}.intensity-scale>span+span{border-left:1px solid rgba(0,0,0,.14)}.heart-rate-reference{margin:6px 0 0;color:var(--muted);font-size:.76rem}.intensity-scale .intensity-unused{background:#f3f5f7;color:#737b83;opacity:.62}.heart-rate-setup{margin-top:8px;border-left:4px solid #287bc1;background:#f2f8fd;padding:8px 10px}.heart-rate-setup p{margin:0 0 7px;color:var(--ink);font-size:.86rem}.heart-rate-setup .chip{background:#fff}.starter-load-details{margin:4px 0 10px;border-left:3px solid var(--accent);padding:5px 8px;color:var(--muted);font-size:.86rem}.starter-load-details summary{color:var(--ink-strong);cursor:pointer;font-weight:700}.starter-load-copy{margin:5px 0 0}.circuit-mode{margin:4px 0 0;font-size:.85rem;color:var(--muted)}.schedule{margin:12px 0 6px}.schedule-chips{display:flex;flex-wrap:wrap;gap:6px;margin:6px 0}.schip{display:inline-block;min-width:30px;text-align:center;padding:4px 8px;border-radius:8px;background:var(--accent);color:#fff;font-weight:700}.schedule-text{margin:4px 0 0;font-size:.9rem}.time-summary .time-line{margin:2px 0}.time-summary .time-detail{color:var(--muted);font-size:.9rem}.time-rows{list-style:none;margin:6px 0 4px;padding:0;border:1px solid var(--line);border-radius:8px;overflow:hidden}.time-rows li{display:flex;justify-content:space-between;gap:12px;padding:6px 10px;border-top:1px solid var(--line);font-size:.95rem}.time-rows li:first-child{border-top:0}.time-rows li.time-total{background:#f3f7fb}.time-rows li strong{white-space:nowrap}@media (max-width: 420px){.card{padding-inline:12px}.time-rows{display:grid;grid-template-columns:repeat(3,minmax(0,1fr))}.time-rows li{min-width:0;display:flex;flex-direction:column;justify-content:center;gap:0;padding:7px 4px;border-top:0;border-left:1px solid var(--line);text-align:center;line-height:1.35}.time-rows li:first-child{border-left:0}.time-rows li span{font-size:.875rem}.time-rows li strong{font-size:1rem}.circuit{padding:9px 10px}.el-guidance{margin-left:30px;gap:4px 7px;font-size:.875rem}.effort-guide,.heart-rate-guide{white-space:normal}}.diag-btn{margin-top:8px}.diag-hint{display:block;color:var(--muted);font-size:.85rem;margin-top:6px}.diag-card .diag-head h2{margin-bottom:2px}.diag-card .diag-head small{display:block;color:var(--muted);font-size:.85rem;margin-bottom:10px}.coach-proposal{margin:14px 0;padding:14px;border:1px solid #b9d7ee;border-left:5px solid #1b6fae;border-radius:12px;background:#f4faff}.coach-proposal.hold{border-color:#ead7a2;border-left-color:#a46a00;background:#fffaf0}.coach-proposal.unknown{border-color:var(--line);border-left-color:#718096;background:#f7f8fa}.coach-proposal h3{margin:0 0 6px;font-size:1.05rem}.coach-proposal-reasons,.coach-proposal-cautions,.coach-proposal-changes ul{margin:8px 0;padding-left:1.3em}.coach-proposal-reasons li,.coach-proposal-cautions li,.coach-proposal-changes li{margin:5px 0;line-height:1.55}.coach-proposal-changes{margin-top:10px;padding:10px 12px;border-radius:9px;background:#fff}.coach-proposal-actions{display:flex;flex-wrap:wrap;align-items:center;gap:8px;margin-top:12px}.coach-proposal-actions .go{flex:1 1 15em}.coach-proposal-actions .chip{min-height:44px}.diag-lines{margin:0 0 12px;padding-left:1.2em}.diag-lines li{margin:6px 0;line-height:1.6}.diag-table h3,.diag-target h3{font-size:1rem;margin:14px 0 6px}.diag-table{min-width:0;max-width:100%}.diag-table table{width:100%;max-width:100%;table-layout:fixed;border-collapse:collapse;font-size:.95rem}.diag-table th,.diag-table td{padding:6px;border-bottom:1px solid var(--line);text-align:left;white-space:normal;overflow-wrap:anywhere}.diag-table .chip{max-width:100%;min-height:44px;padding:8px 6px;white-space:normal}.diag-table th small{font-weight:400;color:var(--muted)}.diag-table tr.on td{background:#eef6ff}.diag-table small{display:block;color:var(--muted);font-size:.85rem;margin-top:6px}.diag-now{color:var(--muted);font-size:.85rem}.diag-target .chips{display:flex;flex-wrap:wrap;gap:6px;align-items:center}.diag-input{display:inline-flex;gap:6px;align-items:center}.diag-input input{width:6em;padding:6px 8px;border:1px solid var(--line);border-radius:8px;font-size:1rem}.diag-target-line{margin:8px 0;line-height:1.6}.linklike{background:none;border:none;color:#1b5fa8;text-decoration:underline;cursor:pointer;padding:4px 0;font-size:.95rem}.diag-calc{border:1px solid var(--line);border-radius:10px;padding:10px 12px;margin-top:6px}.diag-calc-add{display:flex;gap:6px;align-items:center;flex-wrap:wrap}.diag-calc-add select{max-width:100%;padding:6px 8px;font-size:.95rem}.diag-calc-list{list-style:none;padding:0;margin:8px 0}.diag-calc-list li{display:flex;gap:8px;align-items:center;flex-wrap:wrap;padding:6px 0;border-top:1px solid var(--line)}.diag-calc-name{flex:1 1 12em}.diag-calc-qty input{width:5em;padding:4px 6px;border:1px solid var(--line);border-radius:6px}.diag-calc-kcal{white-space:nowrap;font-weight:600}.diag-calc-total{display:flex;justify-content:space-between;align-items:center;gap:8px;flex-wrap:wrap;margin-top:6px}.diag-actions{margin-top:14px;display:flex;flex-direction:column;gap:6px;align-items:flex-start}.diag-actions .go{width:100%}@media (max-width: 560px){.diag-table table,.diag-table tbody{display:block;width:100%}.diag-table thead{position:absolute;width:1px;height:1px;padding:0;margin:-1px;overflow:hidden;clip:rect(0 0 0 0);clip-path:inset(50%);white-space:nowrap;border:0}.diag-table tbody{display:grid;gap:10px}.diag-table tr{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));border:1px solid var(--line);border-radius:10px;overflow:hidden}.diag-table td{display:flex;min-width:0;padding:9px 10px;border-bottom:1px solid var(--line);flex-direction:column;align-items:flex-start;gap:3px;overflow-wrap:anywhere}.diag-table td:nth-child(odd){border-right:1px solid var(--line)}.diag-table td:before{content:attr(data-label);color:var(--muted);font-size:.75rem;font-weight:700;line-height:1.35}.diag-table .diag-table-action{align-items:stretch}.diag-table .chip,.diag-table .diag-now{width:100%;min-width:0;text-align:center;overflow-wrap:anywhere}}.starter-card{border:2px solid #bcdff2;background:linear-gradient(180deg,#f4fbff,#fff 42%)}.starter-step{display:inline-block;margin:0 0 6px;padding:3px 9px;border-radius:999px;background:#1b6fae;color:#fff;font-size:.78rem;font-weight:700}.starter-card h2{margin:0 0 6px}.starter-lead{margin:0;line-height:1.7}.starter-steps{margin:12px 0;padding:10px 12px 10px 2.3em;border-radius:10px;background:#fff;border:1px solid #d5e7f3}.starter-steps li{margin:7px 0;line-height:1.55}.starter-observe{margin:10px 0;padding:9px 11px;border-left:3px solid #26a5d8;background:#eef8fd;line-height:1.6}.starter-feedback{margin-top:16px;padding-top:14px;border-top:1px solid var(--line)}.starter-feedback h3{margin:0;font-size:1rem}.starter-diagnosis-intro{margin:12px 0;padding:12px 14px;border:1px solid #bcdff2;border-radius:10px;background:#f4fbff}.starter-diagnosis-intro h3{margin:0 0 4px;font-size:1rem}.starter-feedback select{width:100%;min-height:44px;padding:9px 10px;border:1px solid #b9c7d5;border-radius:10px;background:#fff;color:var(--ink);font:inherit}.starter-feedback .chip{min-height:44px}.starter-missing{margin:8px 0 10px;padding:9px 11px;border-radius:8px;background:#eef6fb;color:var(--ink);font-size:.86rem;line-height:1.6}.starter-measure-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:10px}@media (max-width: 560px){.starter-measure-grid{grid-template-columns:1fr;gap:0}}.feedback-intro p{line-height:1.7}.feedback-message textarea{width:100%;box-sizing:border-box;resize:vertical;padding:11px 12px;border:1px solid var(--line);border-radius:8px;color:var(--ink);background:#fff;font:inherit;line-height:1.6}.feedback-message textarea:focus,.feedback-name:focus{outline:2px solid #8ccced;outline-offset:1px}.feedback-message small{align-self:flex-end;color:var(--muted)}.feedback-name{width:min(100%,320px);box-sizing:border-box;padding:9px 12px;border:1px solid var(--line);border-radius:8px;color:var(--ink);font:inherit}.feedback-check{display:flex;align-items:flex-start;gap:9px;margin:4px 0 0;line-height:1.55;cursor:pointer}.feedback-check input{margin-top:4px}.trial-notice-confirm{min-height:44px;align-items:center}.trial-notice-confirm input{width:20px;height:20px;flex:0 0 20px;margin:0}.feedback-local{margin-top:12px}.feedback-count{margin:8px 0 0;color:var(--accent);font-size:.9rem;font-weight:700}.record-grid{list-style:none;margin:6px 0;padding:0;display:grid;grid-template-columns:repeat(auto-fill,minmax(150px,1fr));gap:8px}.record-grid li{border:1px solid var(--line);border-radius:10px;padding:8px 10px;display:flex;flex-direction:column;gap:2px}.record-grid li span{color:var(--muted);font-size:.85rem}.record-grid li strong{font-size:1.1rem}.record-grid li.record-wide{grid-column:1 / -1}.record-actions{display:flex;gap:8px;flex-wrap:wrap;margin-top:6px}.d-tag.d-pain{color:#a33}.faq .faq-item{border-top:1px solid var(--line);padding:8px 0}.faq .faq-item summary{cursor:pointer;font-weight:600;line-height:1.5}.faq .faq-item p{margin:8px 0;line-height:1.7}.faq .faq-foot{display:flex;justify-content:space-between;align-items:center;gap:8px;flex-wrap:wrap}.faq .faq-foot small{color:var(--muted)}.pool-note{background:#eef6ff;border:1px solid #cfe2f5}.hints{margin:10px 0;padding:10px 14px 10px 30px;background:#f4f9f4;border:1px solid #d5e8d5;border-radius:10px;font-size:.9rem}.hints li{margin:4px 0}.circuit .stroke-tag{display:inline-block;margin-left:8px;padding:1px 8px;border-radius:6px;background:#e3edf7;color:var(--accent);font-size:.8rem;font-weight:600}.go.secondary{margin-top:8px;background:#fff;color:var(--accent);border:1px solid var(--accent)}@page{size:A4;margin:12mm}.print-only{display:none}.menu-head{display:flex;align-items:center;justify-content:space-between;gap:8px}.menu-head h2{margin:0}.pdf{flex:0 0 auto;padding:6px 12px;border:1px solid var(--accent);border-radius:8px;background:#fff;color:var(--accent);font-weight:700;cursor:pointer}@media print{html{font-size:14px}.starter-load-details{display:none!important}.kcal,.intensity-legend{break-inside:avoid}.circuits>.circuit-transition{break-before:avoid}.print-root .circuit{padding:10px}.print-root .elements .el{padding-block:3px}.print-root .el-guidance{margin-top:3px;margin-bottom:0}.advice{font-size:.9rem;line-height:1.5}.advice{break-inside:avoid}.english-original-notes:not([open]){display:none}.english-menu .time-rows{display:grid;grid-template-columns:repeat(3,minmax(0,1fr))}.english-menu .time-rows li{display:flex;flex-direction:column;align-items:flex-start;gap:2px;border:0;padding:8px}.english-menu .time-rows li+li{border-left:1px solid var(--line)}.english-menu .intensity-badge{print-color-adjust:exact;-webkit-print-color-adjust:exact}.no-print,.diag-card,.profile-panel,.record,.starter-card,.guide,.faq,.foot,.tabs,.head,.wish-note,.pdf{display:none!important}.print-only{display:block}body{background:#fff;margin:0;font-size:11pt;line-height:1.5}.wrap{max-width:none;padding:0}.card{box-shadow:none;border:0;padding:0 0 8px;margin:0 0 8px;break-inside:auto}.circuit{break-inside:avoid;background:#fff;border:1px solid #999}.circuit .cid,.schip,.intensity-badge{background:#333!important;color:#fff!important;-webkit-print-color-adjust:exact;print-color-adjust:exact}.intensity-badge{border:1.5px solid #000}.intensity-moderate{border-style:double}.intensity-high{border-width:2px}.el-guidance,.el-recovery{color:#111}.intensity-help summary{display:none!important}.intensity-help>dl,.intensity-help>p{display:block!important}.starter-load-details .starter-load-copy{display:block!important}.print-head{border-bottom:2px solid #333;margin-bottom:8px;padding-bottom:4px}.print-title{margin:0;font-size:14pt;font-weight:800}.print-cond{margin:2px 0 0;font-size:9.5pt;color:#333}}.coach{margin:14px 0 4px;border-top:2px solid var(--line);padding-top:10px}.coach h3{margin:0 0 6px;font-size:1rem;color:var(--accent)}.coach dl{margin:0}.coach-row{display:grid;grid-template-columns:9em 1fr;gap:6px 10px;padding:5px 0;border-bottom:1px dashed var(--line);font-size:.92rem}.coach-row:last-child{border-bottom:0}.coach dt{font-weight:700;color:var(--ink-strong)}.coach dd{margin:0}@media (max-width: 560px){.coach-row{grid-template-columns:1fr;gap:2px}}@media print{.coach{break-inside:avoid-page;page-break-inside:avoid}.coach-row,.advice-sources li{break-inside:avoid}h2,h3,.sources-title{break-after:avoid}}.advice-sources{margin-block:12px;padding:10px 12px;border-left:3px solid var(--line);font-size:.85rem;overflow-wrap:anywhere}.sources-title{margin:0 0 4px;font-weight:700}.advice-sources ul{margin:4px 0 0;padding-left:20px}.profile-fields{border:0;padding:0;margin:0;min-width:0}.profile-legend{font-weight:700;margin-block:12px}.profile-actions{display:flex;flex-wrap:wrap;gap:12px;align-items:center}.profile-actions button{white-space:normal}.profile-fields:disabled{opacity:.65}.swim-level-options{display:grid;grid-template-columns:1fr;align-items:stretch}.swim-level-options .chip.pic{width:100%;min-width:0;flex-direction:row;align-items:center;gap:12px;padding:10px 12px;text-align:left;font-size:.9rem}.swim-level-options .chip.pic img{width:48px;height:48px;flex-shrink:0}.stroke-options{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));align-items:stretch}.stroke-options .chip{min-width:0;min-height:44px;padding-inline:8px;white-space:nowrap}.monthly-weight-inputs{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:12px}.monthly-weight-field{display:flex;flex-direction:column;gap:6px;min-width:0;font-size:.85rem}.number-with-unit{display:flex;align-items:center;gap:6px;min-width:0}.number-with-unit .weight{width:100%;min-width:0}.number-with-unit .unit{flex-shrink:0;white-space:nowrap}.profile-fields input[type=date]{max-width:100%;min-height:44px;font:inherit}.weekly-time-guide{margin-block:12px}.weekly-time-guide summary{font-size:.9rem}.weekly-time-guide select{font:inherit;min-height:44px;padding:6px 10px;max-width:100%}.weekly-time-guide .label{margin-top:12px}.goal-progress-values{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:10px;margin:14px 0}.goal-progress-values>div{padding:12px;border:1px solid var(--line);border-radius:10px;background:#f8fbfd}.goal-progress-values dt{color:var(--muted);font-size:.82rem}.goal-progress-values dd{display:flex;flex-wrap:wrap;align-items:baseline;gap:4px 10px;margin:4px 0 0}.goal-progress-values dd strong{font-size:1.2rem}.goal-progress-values dd span{color:var(--muted);font-size:.84rem}.goal-progress-facts{padding:12px;border-left:3px solid var(--accent);background:#f4f9fc}.goal-progress-facts p{margin:4px 0}.goal-progress-attribution{margin-top:10px}.goal-progress-next{min-width:0;margin:16px 0 0;padding:12px;border:1px solid var(--line);border-radius:10px}.goal-progress-next legend{padding:0 5px;font-weight:700}.goal-progress-choices{display:flex;flex-wrap:wrap;gap:8px}@media (max-width: 560px){.goal-progress-values{grid-template-columns:1fr}}.archive-list{list-style:none;margin:0;padding:0}.archive-list li{display:flex;align-items:center;gap:10px;padding:8px 0;border-bottom:1px dashed var(--line);font-size:.92rem}.archive-list .a-date{flex:0 0 auto;font-weight:700}.archive-list .a-desc{flex:1 1 auto;color:var(--muted)}.archive-list .a-open{flex:0 0 auto;padding:4px 12px;border:1px solid var(--accent);border-radius:8px;background:#fff;color:var(--accent);font-weight:700;cursor:pointer}.stroke-capacity{font:inherit;min-height:44px;width:100%;max-width:360px;padding:10px 12px;border:1px solid #b9c7d5;border-radius:10px;background:#fff;color:#173b56}.today-condition{border:0;padding:0;margin-bottom:24px;min-width:0}.menu-history-list{list-style:none;padding:0;margin:16px 0 24px;display:grid;gap:8px}.menu-history-list button.linklike{width:100%;padding:12px;text-align:left;line-height:1.6;border:1px solid #c7d9e7;border-radius:8px;background:#fff;overflow-wrap:anywhere}.menu-history-list button[aria-pressed=true]{background:#e8f4fc;border-color:var(--accent);font-weight:700}.menu-history-list button span{display:block}.item-transition{margin:.45rem 0 0 1.8rem;font-size:.82rem;color:#49637a}.circuits>.circuit-transition{list-style:none;padding:.25rem .8rem;text-align:center;font-size:.85rem;color:#49637a}.transition-active{color:#12645d}.menu-finish{margin:.6rem 0;text-align:center;font-size:.9rem;font-weight:600}@media (max-width: 360px){.hero-text{padding-top:4px;padding-bottom:4px}}.repeat-banner{display:grid;gap:6px;padding:12px;margin:10px 0;border:2px solid #1762b7;border-radius:10px;background:#e8f2ff;color:#123b65}.repeat-banner strong{font-size:1.2rem}.repeat-banner span{font-size:.85rem;line-height:1.5}.profile-avatar-button{position:absolute;left:16px;bottom:16px;z-index:2;width:56px;height:56px;margin:0;padding:0;border-radius:50%;border:3px solid white;background:#e8f4ff;display:grid;place-items:center;font-size:34px;line-height:1;overflow:hidden;box-shadow:0 2px 8px #1233;cursor:pointer}.profile-avatar-button img{display:block}.profile-avatar-button:focus-visible{outline:3px solid var(--accent);outline-offset:3px}@media (max-width: 560px){.profile-avatar-button{left:12px;bottom:12px;width:48px;height:48px;font-size:28px}}.block-diary-fields fieldset{border:1px solid #c9dfee;border-radius:12px;padding:12px;margin:14px 0}.block-diary-fields legend{font-weight:700;padding:0 6px}.drill-capacity-fields{min-width:0;margin:12px 0;padding:12px;border:1px solid #c9dcec;border-radius:12px}.drill-capacity-fields label{display:block;margin-top:10px}.drill-capacity-fields select{width:100%;max-width:100%}.contact-form label{display:block;margin:16px 0}.contact-form input,.contact-form select,.contact-form textarea{display:block;box-sizing:border-box;min-height:44px;margin-top:6px;padding:10px 12px;border:1px solid #b9cfe4;border-radius:10px;background:#fff;color:#123357;font:inherit;font-size:16px}
