.wk-main[data-astro-cid-lqcv5scw]{flex:1;padding-bottom:var(--space-2xl)}.wk-wrap[data-astro-cid-lqcv5scw]{max-width:860px;margin:0 auto;padding:0 var(--space-lg)}.plan-hdr[data-astro-cid-lqcv5scw]{padding:var(--space-xl) 0 var(--space-lg);border-bottom:1px solid var(--color-border);margin-bottom:var(--space-lg);animation:fadeUp .4s ease-out both}.plan-title-row[data-astro-cid-lqcv5scw]{display:flex;align-items:baseline;gap:var(--space-lg);margin-bottom:var(--space-xs)}.plan-hdr[data-astro-cid-lqcv5scw] h1[data-astro-cid-lqcv5scw]{font-size:2rem}.plan-updated[data-astro-cid-lqcv5scw]{font-family:var(--font-mono);font-size:.75rem;color:var(--color-text-secondary);text-transform:uppercase;letter-spacing:.06em}.plan-sub[data-astro-cid-lqcv5scw]{color:var(--color-text-secondary);font-size:.95rem;margin-bottom:var(--space-lg)}.principles[data-astro-cid-lqcv5scw]{border:1px solid var(--color-border);border-radius:8px;overflow:hidden}.principles-toggle[data-astro-cid-lqcv5scw]{display:flex;justify-content:space-between;align-items:center;padding:var(--space-md) var(--space-lg);font-family:var(--font-body);font-size:.88rem;font-weight:500;color:var(--color-text-secondary);text-transform:uppercase;letter-spacing:.05em;cursor:pointer;user-select:none;list-style:none;background:var(--color-bg-alt)}.principles-toggle[data-astro-cid-lqcv5scw]::-webkit-details-marker{display:none}.arr[data-astro-cid-lqcv5scw]{font-family:var(--font-mono);transition:transform .2s}.principles-grid[data-astro-cid-lqcv5scw]{display:grid;grid-template-columns:1fr 1fr;gap:1px;background:var(--color-border);border-top:1px solid var(--color-border)}.p-item[data-astro-cid-lqcv5scw]{padding:var(--space-md) var(--space-lg);background:var(--color-bg);font-size:.88rem;line-height:1.6;color:var(--color-text-secondary)}.p-item[data-astro-cid-lqcv5scw] strong[data-astro-cid-lqcv5scw]{display:block;font-weight:600;color:var(--color-text);margin-bottom:.2rem;font-family:var(--font-body)}.day-nav[data-astro-cid-lqcv5scw]{display:flex;gap:6px;overflow-x:auto;padding:var(--space-lg) 0;scrollbar-width:none;-ms-overflow-style:none;position:sticky;top:72px;z-index:50;background:var(--color-bg);padding-bottom:var(--space-md);margin-bottom:var(--space-md)}.day-nav[data-astro-cid-lqcv5scw]:after{content:"";position:absolute;bottom:0;left:0;right:0;height:1px;background:var(--color-border)}.day-nav[data-astro-cid-lqcv5scw]::-webkit-scrollbar{display:none}.day-btn[data-astro-cid-lqcv5scw]{display:flex;flex-direction:column;align-items:center;gap:2px;padding:8px 14px;border:1px solid var(--color-border);border-radius:8px;background:var(--color-bg);cursor:pointer;transition:all .15s ease;flex-shrink:0;color:var(--color-text-secondary)}.day-btn[data-astro-cid-lqcv5scw]:hover{border-color:var(--color-accent);color:var(--color-text)}.day-btn[data-astro-cid-lqcv5scw].active{background:var(--color-accent);border-color:var(--color-accent);color:var(--color-bg)}.dn[data-astro-cid-lqcv5scw]{font-family:var(--font-mono);font-size:.8rem;font-weight:500;letter-spacing:.04em;text-transform:uppercase}.dt[data-astro-cid-lqcv5scw]{font-size:.7rem;opacity:.8}.day-panel[data-astro-cid-lqcv5scw]{display:none;animation:fadeUp .3s ease-out both}.day-panel[data-astro-cid-lqcv5scw].active{display:block}.day-hdr[data-astro-cid-lqcv5scw]{display:flex;justify-content:space-between;align-items:flex-start;padding-bottom:var(--space-lg);margin-bottom:var(--space-md);border-bottom:1px solid var(--color-border)}.day-hdr[data-astro-cid-lqcv5scw] h2[data-astro-cid-lqcv5scw]{font-size:1.6rem;margin-bottom:.15rem}.day-hdr[data-astro-cid-lqcv5scw] p[data-astro-cid-lqcv5scw]{color:var(--color-text-secondary);font-size:.9rem}.day-meta[data-astro-cid-lqcv5scw]{display:flex;flex-direction:column;align-items:flex-end;gap:6px}.tag[data-astro-cid-lqcv5scw]{font-family:var(--font-mono);font-size:.68rem;text-transform:uppercase;letter-spacing:.06em;padding:3px 10px;border-radius:4px;font-weight:500}.t-strength[data-astro-cid-lqcv5scw]{background:var(--color-accent-muted);color:var(--color-accent)}.t-cardio[data-astro-cid-lqcv5scw]{background:#14b8a61f;color:#0d9488}.t-metcon[data-astro-cid-lqcv5scw]{background:#ef44441f;color:#dc2626}.t-recovery[data-astro-cid-lqcv5scw]{background:#8b5cf61f;color:#7c3aed}[data-astro-cid-lqcv5scw][data-theme=dark] .t-cardio[data-astro-cid-lqcv5scw]{color:#2dd4bf}[data-astro-cid-lqcv5scw][data-theme=dark] .t-metcon[data-astro-cid-lqcv5scw]{color:#f87171}[data-astro-cid-lqcv5scw][data-theme=dark] .t-recovery[data-astro-cid-lqcv5scw]{color:#a78bfa}.dur[data-astro-cid-lqcv5scw]{font-family:var(--font-mono);font-size:.75rem;color:var(--color-text-secondary)}.wk-sec[data-astro-cid-lqcv5scw]{margin-bottom:var(--space-lg);border:1px solid var(--color-border);border-radius:10px;overflow:hidden}.sec-hdr[data-astro-cid-lqcv5scw]{display:flex;justify-content:space-between;align-items:center;padding:10px var(--space-md);background:var(--color-bg-alt);border-bottom:1px solid var(--color-border)}.badge[data-astro-cid-lqcv5scw]{font-family:var(--font-mono);font-size:.7rem;font-weight:500;text-transform:uppercase;letter-spacing:.06em;padding:2px 9px;border-radius:4px}.badge[data-astro-cid-lqcv5scw].warmup{background:#fbbf2426;color:#d97706}.badge[data-astro-cid-lqcv5scw].strength{background:var(--color-accent-muted);color:var(--color-accent)}.badge[data-astro-cid-lqcv5scw].accessory{background:var(--color-bg);color:var(--color-text-secondary);border:1px solid var(--color-border)}.badge[data-astro-cid-lqcv5scw].metcon{background:#ef44441f;color:#dc2626}.badge[data-astro-cid-lqcv5scw].mobility{background:#8b5cf61f;color:#7c3aed}.badge[data-astro-cid-lqcv5scw].cardio{background:#14b8a61f;color:#0d9488}.badge[data-astro-cid-lqcv5scw].recovery{background:#8b5cf614;color:#7c3aed}[data-astro-cid-lqcv5scw][data-theme=dark] .badge[data-astro-cid-lqcv5scw].warmup{color:#fbbf24}[data-astro-cid-lqcv5scw][data-theme=dark] .badge[data-astro-cid-lqcv5scw].metcon{color:#f87171}[data-astro-cid-lqcv5scw][data-theme=dark] .badge[data-astro-cid-lqcv5scw].mobility{color:#a78bfa}[data-astro-cid-lqcv5scw][data-theme=dark] .badge[data-astro-cid-lqcv5scw].cardio{color:#2dd4bf}[data-astro-cid-lqcv5scw][data-theme=dark] .badge[data-astro-cid-lqcv5scw].recovery{color:#a78bfa}.sec-t[data-astro-cid-lqcv5scw]{font-family:var(--font-mono);font-size:.72rem;color:var(--color-text-secondary)}.exs[data-astro-cid-lqcv5scw]{padding:var(--space-sm) 0}.ex[data-astro-cid-lqcv5scw]{display:flex;justify-content:space-between;align-items:baseline;gap:var(--space-md);padding:9px var(--space-md)}.ex[data-astro-cid-lqcv5scw]+.ex[data-astro-cid-lqcv5scw]{border-top:1px solid var(--color-border)}.ex[data-astro-cid-lqcv5scw].n{display:block;padding:10px var(--space-md)}.et[data-astro-cid-lqcv5scw]{display:flex;justify-content:space-between;align-items:baseline;gap:var(--space-md);margin-bottom:5px}.en[data-astro-cid-lqcv5scw]{font-size:.95rem;font-weight:500;color:var(--color-text);flex:1}.ep[data-astro-cid-lqcv5scw]{font-family:var(--font-mono);font-size:.8rem;color:var(--color-accent);white-space:nowrap;flex-shrink:0}.note[data-astro-cid-lqcv5scw]{font-size:.83rem;color:var(--color-text-secondary);line-height:1.6}.kot[data-astro-cid-lqcv5scw]{font-style:normal;font-family:var(--font-mono);font-size:.65rem;font-weight:500;text-transform:uppercase;letter-spacing:.05em;padding:1px 5px;border-radius:3px;background:var(--color-accent-muted);color:var(--color-accent);margin-left:4px;vertical-align:middle}.ex-block[data-astro-cid-lqcv5scw]{padding:var(--space-md)}.ex-fmt[data-astro-cid-lqcv5scw]{font-family:var(--font-mono);font-size:.78rem;font-weight:500;text-transform:uppercase;letter-spacing:.07em;color:var(--color-text-secondary);margin-bottom:var(--space-sm)}.emom[data-astro-cid-lqcv5scw]{display:flex;flex-direction:column;gap:4px}.emom-row[data-astro-cid-lqcv5scw]{display:flex;align-items:center;gap:var(--space-md);font-size:.9rem}.min-lbl[data-astro-cid-lqcv5scw]{font-family:var(--font-mono);font-size:.68rem;font-weight:600;text-transform:uppercase;letter-spacing:.05em;padding:2px 8px;border-radius:4px;background:var(--color-surface);color:var(--color-text-secondary);border:1px solid var(--color-border);flex-shrink:0;min-width:44px;text-align:center}@keyframes fadeUp{0%{opacity:0;transform:translateY(10px)}to{opacity:1;transform:translateY(0)}}@media (max-width: 640px){.plan-hdr[data-astro-cid-lqcv5scw] h1[data-astro-cid-lqcv5scw]{font-size:1.6rem}.principles-grid[data-astro-cid-lqcv5scw]{grid-template-columns:1fr}.day-hdr[data-astro-cid-lqcv5scw]{flex-direction:column;gap:var(--space-sm)}.day-meta[data-astro-cid-lqcv5scw]{flex-direction:row;align-items:center}.ep[data-astro-cid-lqcv5scw]{font-size:.75rem}.en[data-astro-cid-lqcv5scw]{font-size:.9rem}}