\n \n

{typeLabel(template.type)}

{template.name}

\n \n

\n\n

\n {template.type === \"emom\" ?

Minut {minute} · {minuteRemaining} sek kvar

{countdown ? \"Kvar\" : \"Tid\"}

}\n

= 3600 ? \"text-[64px]\" : \"text-[82px]\"}`}>{seconds(displayTime)}

\n\n {template.type === \"emom\" && currentExercise ? (\n

Gör nu

{currentExercise.name}

{currentExercise.reps}

\n ) : null}\n\n

Övningar

{laps.length + roundAdjust} varv

\n {template.exercises.map((exercise, index) => {\n const active = index === currentExerciseIndex;\n return

{active ? : index + 1}{exercise.name}{exercise.reps}

;\n })}\n

\n\n

\n \n \n \n

\n {finishOpen ? setFinishOpen(false)} onSave={async (form) => {\n setPhase(\"saving\"); setError(\"\");\n try {\n const response = await fetch(\"/api/sessions\", { method: \"POST\", headers: { \"content-type\": \"application/json\" }, body: JSON.stringify({\n client_id: uid(), template_id: template.id, name: template.name, type: template.type,\n started_at: startedAt || new Date(Date.now() - elapsed * 1000).toISOString(), completed_at: new Date().toISOString(),\n duration_seconds: elapsed, rounds: Math.max(0, laps.length + roundAdjust), partial_reps: form.partialReps,\n effort: form.effort, feeling: form.feeling, notes: form.notes, weight_kg: form.weight,\n distance_km: form.distance, avg_pace_sec_km: form.distance ? Math.round(elapsed / form.distance) : null, laps,\n }) });\n const saved = await response.json();\n if (!response.ok) throw new Error(saved.error || \"Passet kunde inte sparas\");\n navigator.vibrate?.([40, 40, 80]);\n onSaved(saved);\n } catch (reason) { setError(reason instanceof Error ? reason.message : \"Passet kunde inte sparas\"); setPhase(\"active\"); }\n }} /> : null}\n

\n );\n}\n\nfunction Ready({ template, onStart, onExit }: { template: Template; onStart: () => void; onExit: () => void }) {\n return (\n

{typeLabel(template.type)}

Redo när du är

{template.name}

{template.description}

Tid

{template.duration_seconds ? `${Math.round(template.duration_seconds / 60)} min` : \"På tid\"}

Vikt

{template.default_weight_kg ? `${template.default_weight_kg} kg` : \"Valfri\"}

Mål

{template.rounds_target ? `${template.rounds_target} varv` : \"AMRAP\"}

Upplägg · tryck på info vid behov

\n \n

\n );\n}\n\nfunction FinishSheet({ template, elapsed, laps, startedAt, roundAdjust, setRoundAdjust, saving, error, onCancel, onSave }: {\n template: Template; elapsed: number; laps: Lap[]; startedAt: string; roundAdjust: number; setRoundAdjust: (value: number) => void; saving: boolean; error: string; onCancel: () => void;\n onSave: (form: { effort: number; feeling: number; weight: number | null; distance: number | null; partialReps: number | null; notes: string }) => void;\n}) {\n const [effort, setEffort] = useState(7);\n const [feeling, setFeeling] = useState(4);\n const [weight, setWeight] = useState(template.default_weight_kg ? String(template.default_weight_kg) : \"\");\n const [distance, setDistance] = useState(\"\");\n const [partialReps, setPartialReps] = useState(\"\");\n const [notes, setNotes] = useState(\"\");\n const rounds = Math.max(0, laps.length + roundAdjust);\n return (\n

Pass klart

Logga resultat

Tid

{seconds(elapsed)}

Varv

{rounds}

\n Ansträngning · RPE {effort} setEffort(Number(event.currentTarget.value))} className=\"mt-2 h-2 w-full accent-[#17211b]\" />

LättMax

\n Känsla

{[1,2,3,4,5].map((value) => )}

Vikt, kg setWeight(event.currentTarget.value)} className=\"mt-2 w-full rounded-[16px] border-0 bg-white px-4 py-3.5 text-[14px] font-bold outline-none\" placeholder=\"20\" />{template.type === \"open\" ? Distans, km setDistance(event.currentTarget.value)} className=\"mt-2 w-full rounded-[16px] border-0 bg-white px-4 py-3.5 text-[14px] font-bold outline-none\" placeholder=\"5.0\" /> : Extra reps setPartialReps(event.currentTarget.value)} className=\"mt-2 w-full rounded-[16px] border-0 bg-white px-4 py-3.5 text-[14px] font-bold outline-none\" placeholder=\"0\" />}

\n Kommentar

setNotes(event.currentTarget.value)} className=\"mt-2 min-h-[88px] w-full resize-none rounded-[18px] border-0 bg-white px-4 py-3.5 text-[14px] outline-none\" placeholder=\"Hur kändes passet? Något som gjorde ont?\" /></label>\n        {error ? <p className=\"mt-3 rounded-[14px] bg-[#ffe1d8] px-3 py-2 text-[12px] font-bold text-[#893c28]\">{error}</p> : null}\n        <button disabled={saving} onClick={() => onSave({ effort, feeling, weight: weight ? Number(weight.replace(\",\", \".\")) : null, distance: distance ? Number(distance.replace(\",\", \".\")) : null, partialReps: partialReps ? Number(partialReps) : null, notes })} className=\"mt-5 flex w-full items-center justify-center gap-2 rounded-[19px] bg-[#17211b] px-5 py-4.5 text-[14px] font-black text-white disabled:opacity-55\">{saving ? <><CirclePause className=\"animate-pulse\" size={18} /> Sparar…</> : <><Check size={19} /> Spara pass</>}</button>\n      </div>\n    </div>\n  );\n}\n",[294,212,129],"9cfba213-0a36-46c7-843d-0ead1247c6bd",["D",1787436119056],"/** @jsxImportSource https://esm.sh/react@18.2.0 */\nimport { useMemo, useState } from \"https://esm.sh/react@18.2.0\";\nimport {\n  ArrowRight, CalendarCheck, CheckCircle2, ChevronDown, ChevronRight, CircleDashed, Clock3,\n  Database, Dumbbell, Flame, Footprints, Gauge, HeartPulse, Play, Repeat2,\n  Sparkles, TimerReset, TrendingUp, Weight,\n} from \"https://esm.sh/lucide-react@0.468.0?deps=react@18.2.0,react-dom@18.2.0\";\nimport type { Bootstrap, Session, Template } from \"../types.ts\";\nimport { durationLabel, fullDate, pace, shortDate, typeLabel } from \"../utils.ts\";\nimport { Brand } from \"./Nav.tsx\";\nimport { ExerciseList } from \"./ExerciseList.tsx\";\n\nconst surface = \"rounded-[26px] border border-[#17211b]/10 bg-white shadow-[0_10px_30px_rgba(23,33,27,.06)]\";\n\nexport function Header({ eyebrow, title }: { eyebrow?: string; title?: string }) {\n  return (\n    <header className=\"mb-7 flex items-center justify-between pt-2\">\n      {title ? <div><div className=\"text-[11px] font-bold uppercase tracking-[.18em] text-[#657168]\">{eyebrow}</div><h1 className=\"mt-1 text-[30px] font-black tracking-[-.04em]\">{title}</h1></div> : <Brand />}\n      <form method=\"POST\" action=\"/auth/logout\"><button className=\"rounded-full border border-[#17211b]/10 bg-white px-3 py-2 text-[11px] font-bold text-[#536158]\">Logga ut</button></form>\n    </header>\n  );\n}\n\nfunction Meta({ template }: { template: Template }) {\n  return (\n    <div className=\"flex flex-wrap items-center gap-2 text-[12px] font-bold text-[#536158]\">\n      <span className=\"rounded-full bg-[#eff1eb] px-2.5 py-1\">{typeLabel(template.type)}</span>\n      <span className=\"flex items-center gap-1\"><Clock3 size={14} /> {durationLabel(template.duration_seconds, template.type)}</span>\n      {template.default_weight_kg ? <span className=\"flex items-center gap-1\"><Weight size={14} /> {template.default_weight_kg} kg</span> : null}\n    </div>\n  );\n}\n\nexport function HomeView({ data, onStart, onNavigate }: { data: Bootstrap; onStart: (template: Template) => void; onNavigate: (page: \"workouts\" | \"history\" | \"progress\") => void }) {\n  const first = data.templates.find((template) => template.id === data.recommendation.first_choice.template_id) || data.templates[0];\n  const recent = data.sessions[0];\n  const today = new Intl.DateTimeFormat(\"sv-SE\", { weekday: \"long\" }).format(new Date());\n  const recommendationLabel = data.recommendation.date === new Date().toISOString().slice(0, 10)\n    ? \"uppdaterat idag\"\n    : `uppdaterat ${new Intl.DateTimeFormat(\"sv-SE\", { day: \"numeric\", month: \"short\" }).format(new Date(`${data.recommendation.date}T12:00:00`))}`;\n  return (\n    <>\n      <Header />\n      <section className=\"mb-6\">\n        <div className=\"text-[12px] font-bold uppercase tracking-[.16em] text-[#657168]\">{today} · dagens plan</div>\n        <h1 className=\"mt-2 max-w-[380px] text-[38px] font-black leading-[.98] tracking-[-.055em]\">Vad känns rimligt idag?</h1>\n      </section>\n\n      {first ? (\n        <section className=\"relative overflow-hidden rounded-[30px] bg-[#17211b] p-5 text-white shadow-[0_18px_42px_rgba(23,33,27,.22)]\">\n          <div className=\"absolute -right-10 -top-12 h-40 w-40 rounded-full border-[28px] border-[#d7ff68]/10\" />\n          <div className=\"relative\">\n            <div className=\"mb-5 flex items-center justify-between\">\n              <span className=\"flex items-center gap-1.5 text-[11px] font-extrabold uppercase tracking-[.18em] text-[#d7ff68]\"><Sparkles size={14} /> Förstaval</span>\n              <span className=\"rounded-full bg-white/10 px-2.5 py-1 text-[11px] font-semibold text-white/65\">{recommendationLabel}</span>\n            </div>\n            <h2 className=\"max-w-[360px] text-[30px] font-black leading-[1.02] tracking-[-.045em]\">{data.recommendation.first_choice.title}</h2>\n            <div className=\"mt-3 flex flex-wrap items-center gap-2 text-[11px] font-bold text-white/65\">\n              <span className=\"rounded-full bg-white/10 px-2.5 py-1\">{typeLabel(first.type)}</span>\n              <span className=\"flex items-center gap-1\"><Clock3 size={13} /> {durationLabel(first.duration_seconds, first.type)}</span>\n              {first.default_weight_kg ? <span className=\"flex items-center gap-1\"><Weight size={13} /> {first.default_weight_kg} kg</span> : null}\n            </div>\n            <div className=\"mt-5\">\n              <div className=\"mb-2 text-[10px] font-black uppercase tracking-[.16em] text-white/45\">Ett varv</div>\n              <ExerciseList exercises={first.exercises} dark />\n            </div>\n            <details className=\"group mt-4 rounded-[17px] bg-white/[.055] px-4 py-3\">\n              <summary className=\"flex cursor-pointer list-none items-center justify-between text-[12px] font-extrabold text-white/75\">\n                Varför det här passet?\n                <ChevronDown size={17} className=\"transition group-open:rotate-180\" />\n              </summary>\n              <p className=\"mt-3 text-[12px] leading-5 text-white/65\">{data.recommendation.rationale}</p>\n            </details>\n            <button onClick={() => onStart(first)} className=\"mt-5 flex w-full items-center justify-center gap-2 rounded-[18px] bg-[#d7ff68] px-4 py-4 text-[15px] font-black text-[#17211b] active:scale-[.99]\"><Play size={18} fill=\"currentColor\" /> Starta passet</button>\n          </div>\n        </section>\n      ) : null}\n\n      <section className=\"mt-6\">\n        <div className=\"mb-3 flex items-center justify-between\"><h2 className=\"text-[17px] font-black tracking-tight\">Alternativ</h2><button onClick={() => onNavigate(\"workouts\")} className=\"text-[12px] font-bold text-[#536158]\">Alla pass</button></div>\n        <div className=\"grid gap-3\">\n          {data.recommendation.alternatives.map((alternative) => {\n            const template = data.templates.find((item) => item.id === alternative.template_id);\n            if (!template) return null;\n            return (\n              <article key={alternative.template_id} className={`${surface} overflow-hidden p-4`}>\n                <div className=\"flex items-start gap-3\">\n                  <span className=\"grid h-10 w-10 shrink-0 place-items-center rounded-[14px] bg-[#eef0e8] text-[#3c4b41]\">{template.type === \"open\" ? <Footprints size={19} /> : <TimerReset size={19} />}</span>\n                  <div className=\"min-w-0 flex-1\">\n                    <h3 className=\"text-[17px] font-black leading-tight tracking-[-.02em]\">{alternative.title}</h3>\n                    <div className=\"mt-2\"><Meta template={template} /></div>\n                  </div>\n                </div>\n                <div className=\"mt-4\">\n                  <div className=\"mb-2 text-[10px] font-black uppercase tracking-[.14em] text-[#7a857d]\">Upplägg</div>\n                  <ExerciseList exercises={template.exercises} compact />\n                </div>\n                <details className=\"group mt-3 rounded-[15px] bg-[#f3f4ef] px-3.5 py-3\">\n                  <summary className=\"flex cursor-pointer list-none items-center justify-between text-[11px] font-extrabold text-[#536158]\">\n                    Mer om alternativet\n                    <ChevronDown size={16} className=\"transition group-open:rotate-180\" />\n                  </summary>\n                  <p className=\"mt-2 text-[12px] leading-5 text-[#68736b]\">{alternative.detail}</p>\n                </details>\n                <button onClick={() => onStart(template)} className=\"mt-3 flex w-full items-center justify-center gap-2 rounded-[16px] bg-[#17211b] px-4 py-3.5 text-[13px] font-black text-white\"><Play size={16} fill=\"currentColor\" /> Starta</button>\n              </article>\n            );\n          })}\n        </div>\n      </section>\n\n      <section className=\"mt-7 grid grid-cols-2 gap-3\">\n        <button onClick={() => onNavigate(\"progress\")} className={`${surface} p-4 text-left`}><span className=\"grid h-9 w-9 place-items-center rounded-[13px] bg-[#e8f6cc] text-[#334419]\"><CalendarCheck size={18} /></span><div className=\"mt-5 text-[29px] font-black tracking-[-.05em]\">{data.progress.sessions_this_week}<span className=\"text-[16px] text-[#7b857d]\"> / 3</span></div><div className=\"text-[12px] font-semibold text-[#68736b]\">pass denna vecka</div></button>\n        <button onClick={() => onNavigate(\"history\")} className={`${surface} p-4 text-left`}><span className=\"grid h-9 w-9 place-items-center rounded-[13px] bg-[#eee7ff] text-[#59448b]\"><Database size={18} /></span><div className=\"mt-5 text-[29px] font-black tracking-[-.05em]\">{data.progress.pending_sync}</div><div className=\"text-[12px] font-semibold text-[#68736b]\">pass väntar på Sheet</div></button>\n      </section>\n\n      {recent ? <section className=\"mt-7\"><div className=\"mb-3 flex items-center justify-between\"><h2 className=\"text-[17px] font-black\">Senaste pass</h2><button onClick={() => onNavigate(\"history\")} className=\"text-[12px] font-bold text-[#536158]\">Historik</button></div><SessionRow session={recent} /></section> : null}\n    </>\n  );\n}\n\nexport function WorkoutsView({ templates, onStart }: { templates: Template[]; onStart: (template: Template) => void }) {\n  const [filter, setFilter] = useState(\"Alla\");\n  const filters = [\"Alla\", \"Standard\", \"AMRAP\", \"EMOM\", \"Löpning\", \"Core\"];\n  const shown = templates.filter((template) => {\n    if (filter === \"Alla\") return true;\n    if (filter === \"Standard\") return template.is_standard;\n    if (filter === \"AMRAP\" || filter === \"EMOM\") return template.type === filter.toLowerCase();\n    return template.tags.includes(filter);\n  });\n  return (\n    <>\n      <Header eyebrow=\"Bibliotek\" title=\"Pass\" />\n      <div className=\"-mx-5 mb-5 flex gap-2 overflow-x-auto px-5 pb-2 [scrollbar-width:none]\">\n        {filters.map((item) => <button key={item} onClick={() => setFilter(item)} className={`shrink-0 rounded-full px-4 py-2 text-[12px] font-extrabold transition ${filter === item ? \"bg-[#17211b] text-white\" : \"border border-[#17211b]/10 bg-white text-[#5a665e]\"}`}>{item}</button>)}\n      </div>\n      <div className=\"grid gap-3\">\n        {shown.map((template) => (\n          <article key={template.id} className={`${surface} overflow-hidden`}>\n            <button onClick={() => onStart(template)} className=\"block w-full p-5 text-left\">\n              <div className=\"flex items-start gap-4\">\n                <span className={`grid h-12 w-12 shrink-0 place-items-center rounded-[17px] ${template.type === \"open\" ? \"bg-[#dbefff] text-[#22526d]\" : template.type === \"emom\" ? \"bg-[#eee7ff] text-[#59448b]\" : \"bg-[#e8f6cc] text-[#334419]\"}`}>{template.type === \"open\" ? <Footprints size={22} /> : template.type === \"emom\" ? <Repeat2 size={22} /> : <Dumbbell size={22} />}</span>\n                <span className=\"min-w-0 flex-1\"><span className=\"flex items-center gap-2\"><span className=\"text-[19px] font-black leading-tight tracking-[-.025em]\">{template.name}</span>{template.is_standard ? <span className=\"rounded-full bg-[#d7ff68] px-2 py-0.5 text-[9px] font-black uppercase tracking-wide\">standard</span> : null}</span><span className=\"mt-2 block text-[13px] leading-5 text-[#667168]\">{template.description}</span></span>\n              </div>\n              <div className=\"mt-4\"><Meta template={template} /></div>\n              <div className=\"mt-4 flex items-center justify-between border-t border-[#17211b]/8 pt-3\"><span className=\"text-[12px] font-semibold text-[#68736b]\">{template.exercises.length} övningar</span><span className=\"flex items-center gap-1 text-[12px] font-black\">Öppna <ArrowRight size={15} /></span></div>\n            </button>\n          </article>\n        ))}\n      </div>\n    </>\n  );\n}\n\nfunction SessionRow({ session }: { session: Session }) {\n  const isRun = Number(session.distance_km || 0) > 0;\n  return (\n    <article className={`${surface} flex items-center gap-3.5 p-4`}>\n      <span className={`grid h-12 w-12 shrink-0 place-items-center rounded-[17px] ${isRun ? \"bg-[#dbefff] text-[#22526d]\" : \"bg-[#e8f6cc] text-[#334419]\"}`}>{isRun ? <Footprints size={22} /> : <Dumbbell size={22} />}</span>\n      <div className=\"min-w-0 flex-1\"><div className=\"flex items-center gap-2\"><h3 className=\"truncate text-[14px] font-extrabold\">{session.name}</h3><span className={`shrink-0 rounded-full px-2 py-0.5 text-[9px] font-black uppercase tracking-wide ${session.sync_status === \"official\" || session.sync_status === \"synced\" ? \"bg-[#e6efe5] text-[#48624e]\" : \"bg-[#fff0bf] text-[#725d1f]\"}`}>{session.sync_status === \"pending_sync\" ? \"väntar\" : \"officiell\"}</span></div><p className=\"mt-1 text-[12px] text-[#68736b]\">{shortDate(session.completed_at)} · {Math.round(session.duration_seconds / 60)} min{session.weight_kg ? ` · ${session.weight_kg} kg` : \"\"}{session.distance_km ? ` · ${Number(session.distance_km).toFixed(1)} km` : \"\"}</p></div>\n      <div className=\"text-right\"><div className=\"text-[15px] font-black\">{isRun ? pace(session.avg_pace_sec_km) : session.rounds ? `${session.rounds} varv` : `RPE ${session.effort || \"–\"}`}</div><div className=\"mt-1 text-[10px] font-semibold uppercase tracking-wide text-[#8a938c]\">{isRun ? \"tempo\" : session.rounds ? \"resultat\" : \"ansträngning\"}</div></div>\n    </article>\n  );\n}\n\nexport function HistoryView({ sessions }: { sessions: Session[] }) {\n  const [filter, setFilter] = useState<\"all\" | \"official\" | \"pending\">(\"all\");\n  const shown = sessions.filter((session) => filter === \"all\" || (filter === \"official\" ? session.sync_status !== \"pending_sync\" : session.sync_status === \"pending_sync\"));\n  const grouped = useMemo(() => {\n    const groups = new Map<string, Session[]>();\n    shown.forEach((session) => { const month = new Intl.DateTimeFormat(\"sv-SE\", { month: \"long\", year: \"numeric\" }).format(new Date(session.completed_at)); groups.set(month, [...(groups.get(month) || []), session]); });\n    return [...groups.entries()];\n  }, [shown]);\n  return (\n    <>\n      <Header eyebrow=\"Google Sheet + Val Town\" title=\"Historik\" />\n      <div className=\"mb-6 grid grid-cols-3 gap-2 rounded-[20px] bg-[#e5e5df] p-1.5\">\n        {([['all','Alla'],['official','Officiella'],['pending','Väntar']] as const).map(([value,label]) => <button key={value} onClick={() => setFilter(value)} className={`rounded-[15px] px-2 py-2.5 text-[11px] font-extrabold ${filter === value ? \"bg-white shadow-sm\" : \"text-[#68736b]\"}`}>{label}</button>)}\n      </div>\n      <div className=\"mb-6 rounded-[23px] border border-[#cfba68]/25 bg-[#fff8dc] p-4\"><div className=\"flex gap-3\"><Database className=\"mt-0.5 shrink-0 text-[#725d1f]\" size={19} /><div><h3 className=\"text-[13px] font-extrabold text-[#4e431f]\">Hybridläge är aktivt</h3><p className=\"mt-1 text-[12px] leading-5 text-[#725d1f]\">Google Sheet är officiell historik. Nya pass stannar som väntande i Val Town tills coachflödet har synkat dem.</p></div></div></div>\n      <div className=\"space-y-7\">\n        {grouped.map(([month, monthSessions]) => <section key={month}><h2 className=\"mb-3 text-[12px] font-black capitalize tracking-wide text-[#657168]\">{month}</h2><div className=\"grid gap-2.5\">{monthSessions.map((session) => <SessionRow key={session.id} session={session} />)}</div></section>)}\n      </div>\n    </>\n  );\n}\n\nfunction Bars({ values }: { values: Array<{ label: string; value: number }> }) {\n  const max = Math.max(4, ...values.map((item) => item.value));\n  return (\n    <div className=\"mt-5 flex h-28 items-end gap-2\">\n      {values.map((item) => <div key={item.label} className=\"flex h-full flex-1 flex-col items-center justify-end gap-2\"><span className=\"text-[10px] font-black text-[#536158]\">{item.value || \"\"}</span><span className={`w-full min-h-[4px] rounded-t-[8px] ${item.value >= 3 ? \"bg-[#17211b]\" : \"bg-[#bfc7bf]\"}`} style={{ height: `${Math.max(4, item.value / max * 76)}px` }} /><span className=\"text-[9px] font-bold text-[#8b948d]\">{item.label.slice(-2)}</span></div>)}\n    </div>\n  );\n}\n\nexport function ProgressView({ data }: { data: Bootstrap }) {\n  const frequency = data.progress.frequency_by_week.slice(-8).map((item) => ({ label: item.week, value: Number(item.sessions) }));\n  while (frequency.length < 8) frequency.unshift({ label: `–${8 - frequency.length}`, value: 0 });\n  const latestWeight = data.progress.kb_load_by_month.at(-1)?.max_weight || 20;\n  const pullups = data.progress.skills.find((item) => item.metric_key === \"pull_ups\");\n  const ttb = data.progress.skills.find((item) => item.metric_key === \"toes_to_bar\");\n  return (\n    <>\n      <Header eyebrow=\"Det som faktiskt spelar roll\" title=\"Utveckling\" />\n      <div className=\"grid grid-cols-2 gap-3\">\n        <div className={`${surface} p-4`}><span className=\"grid h-9 w-9 place-items-center rounded-[13px] bg-[#e8f6cc] text-[#334419]\"><Flame size={18} /></span><div className=\"mt-5 text-[30px] font-black tracking-[-.05em]\">{data.progress.sessions_last_28_days}</div><div className=\"text-[12px] font-semibold text-[#68736b]\">pass senaste 28 dagarna</div></div>\n        <div className={`${surface} p-4`}><span className=\"grid h-9 w-9 place-items-center rounded-[13px] bg-[#eee7ff] text-[#59448b]\"><TrendingUp size={18} /></span><div className=\"mt-5 text-[30px] font-black tracking-[-.05em]\">{data.progress.active_weeks_last_8}<span className=\"text-[16px] text-[#7b857d]\"> / 8</span></div><div className=\"text-[12px] font-semibold text-[#68736b]\">aktiva veckor</div></div>\n      </div>\n\n      <section className={`${surface} mt-4 p-5`}><div className=\"flex items-start justify-between\"><div><div className=\"text-[11px] font-black uppercase tracking-[.15em] text-[#657168]\">Frekvens</div><h2 className=\"mt-1 text-[20px] font-black\">Pass per vecka</h2></div><span className=\"rounded-full bg-[#d7ff68] px-2.5 py-1 text-[10px] font-black\">mål 3</span></div><Bars values={frequency} /></section>\n\n      <section className={`${surface} mt-4 p-5`}><div className=\"flex items-start justify-between\"><div><div className=\"text-[11px] font-black uppercase tracking-[.15em] text-[#657168]\">Belastning</div><h2 className=\"mt-1 text-[20px] font-black\">Kettlebell</h2></div><span className=\"grid h-10 w-10 place-items-center rounded-[15px] bg-[#e8f6cc] text-[#334419]\"><Weight size={20} /></span></div><div className=\"mt-6 flex items-end justify-between\"><div><div className=\"text-[38px] font-black tracking-[-.06em]\">{latestWeight}<span className=\"ml-1 text-[16px] text-[#7c867f]\">kg</span></div><div className=\"text-[12px] font-semibold text-[#68736b]\">högsta loggade arbetsvikt</div></div><div className=\"flex items-center gap-1 text-[11px] font-black text-[#48624e]\"><CheckCircle2 size={15} /> 20 kg standard</div></div></section>\n\n      <section className=\"mt-7\"><div className=\"mb-3 flex items-end justify-between\"><div><div className=\"text-[11px] font-black uppercase tracking-[.15em] text-[#657168]\">Jämförbart över tid</div><h2 className=\"mt-1 text-[20px] font-black\">Standardpass</h2></div></div><div className=\"grid gap-2.5\">{data.progress.standard_progress.map((item) => { const latest = item.sessions[0]; return <div key={item.template_id} className={`${surface} flex items-center gap-3 p-4`}><span className=\"grid h-10 w-10 place-items-center rounded-[15px] bg-[#eef0e8]\"><Gauge size={19} /></span><div className=\"min-w-0 flex-1\"><h3 className=\"truncate text-[13px] font-extrabold\">{item.name}</h3><p className=\"mt-1 text-[11px] text-[#7b857e]\">{item.sessions.length ? `${item.sessions.length} loggade försök` : \"Inget loggat försök än\"}</p></div><div className=\"text-right\"><div className=\"text-[14px] font-black\">{latest?.rounds ? `${latest.rounds} varv` : latest?.distance_km ? `${Number(latest.distance_km).toFixed(1)} km` : \"–\"}</div><div className=\"text-[9px] font-bold uppercase tracking-wide text-[#929a94]\">senast</div></div></div>; })}</div></section>\n\n      <section className={`${surface} mt-7 p-5`}><div className=\"flex items-center gap-3\"><span className=\"grid h-10 w-10 place-items-center rounded-[15px] bg-[#dbefff] text-[#22526d]\"><Footprints size={20} /></span><div><div className=\"text-[11px] font-black uppercase tracking-[.15em] text-[#657168]\">Löpning</div><h2 className=\"text-[18px] font-black\">Fart vid låg ansträngning</h2></div></div>{data.progress.recent_runs.length ? <div className=\"mt-5 space-y-3\">{data.progress.recent_runs.slice(0,3).map((run) => <div key={run.id} className=\"flex items-center justify-between border-b border-[#17211b]/8 pb-3 last:border-0\"><div><div className=\"text-[13px] font-extrabold\">{Number(run.distance_km).toFixed(1)} km</div><div className=\"text-[11px] text-[#7b857e]\">{fullDate(run.completed_at)} · RPE {run.effort || \"–\"}</div></div><div className=\"text-[15px] font-black\">{pace(run.avg_pace_sec_km)}</div></div>)}</div> : <p className=\"mt-4 text-[12px] text-[#7b857e]\">Första löppasset i appen blir baslinjen.</p>}</section>\n\n      <section className=\"mt-7\"><div className=\"mb-3\"><div className=\"text-[11px] font-black uppercase tracking-[.15em] text-[#657168]\">Senare</div><h2 className=\"mt-1 text-[20px] font-black\">Skills</h2></div><div className=\"grid grid-cols-2 gap-3\"><div className={`${surface} p-4`}><CircleDashed size={21} className=\"text-[#59448b]\" /><div className=\"mt-5 text-[23px] font-black\">{pullups ? pullups.value : \"–\"}</div><div className=\"text-[12px] font-extrabold\">Pull-ups</div><div className=\"mt-1 text-[10px] text-[#8a938c]\">{pullups ? \"senast loggat\" : \"ingen baslinje än\"}</div></div><div className={`${surface} p-4`}><HeartPulse size={21} className=\"text-[#b05d46]\" /><div className=\"mt-5 text-[23px] font-black\">{ttb ? ttb.value : \"–\"}</div><div className=\"text-[12px] font-extrabold\">Toes-to-bar</div><div className=\"mt-1 text-[10px] text-[#8a938c]\">{ttb ? \"senast loggat\" : \"ingen baslinje än\"}</div></div></div></section>\n    </>\n  );\n}\n",[294,212,120],"f0053715-c6a6-4c71-ba48-8dc26329d4ac",["D",1787434802334],"/** @jsxImportSource https://esm.sh/react@18.2.0 */\nimport { Activity, CalendarDays, Dumbbell, House, TrendingUp } from \"https://esm.sh/lucide-react@0.468.0?deps=react@18.2.0,react-dom@18.2.0\";\nimport type { Page } from \"../types.ts\";\n\nconst items = [\n  { id: \"home\", label: \"Hem\", icon: House },\n  { id: \"workouts\", label: \"Pass\", icon: Dumbbell },\n  { id: \"history\", label: \"Historik\", icon: CalendarDays },\n  { id: \"progress\", label: \"Utveckling\", icon: TrendingUp },\n] as const;\n\nexport function Nav({ page, onChange }: { page: Page; onChange: (page: Page) => void }) {\n  return (\n    <nav className=\"fixed bottom-0 inset-x-0 z-40 mx-auto max-w-[520px] px-3 pb-[max(10px,env(safe-area-inset-bottom))] pointer-events-none\">\n      <div className=\"grid grid-cols-4 rounded-[24px] border border-[#17211b]/10 bg-[#17211b]/95 p-1.5 shadow-[0_12px_32px_rgba(23,33,27,.28)] backdrop-blur pointer-events-auto\">\n        {items.map((item) => {\n          const Icon = item.icon;\n          const active = page === item.id;\n          return (\n            <button key={item.id} onClick={() => onChange(item.id)} className={`flex min-h-[58px] flex-col items-center justify-center gap-1 rounded-[18px] text-[11px] font-semibold transition ${active ? \"bg-[#d7ff68] text-[#17211b]\" : \"text-white/65 hover:text-white\"}`}>\n              <Icon size={20} strokeWidth={active ? 2.5 : 2} />\n              {item.label}\n            </button>\n          );\n        })}\n      </div>\n    </nav>\n  );\n}\n\nexport function Brand() {\n  return (\n    <div className=\"flex items-center gap-2.5\">\n      <span className=\"grid h-9 w-9 place-items-center rounded-[13px] bg-[#17211b] text-[#d7ff68]\"><Activity size={19} strokeWidth={2.5} /></span>\n      <div><div className=\"text-[10px] font-bold uppercase tracking-[.18em] text-[#536158]\">Jonas</div><div className=\"-mt-0.5 text-[15px] font-extrabold tracking-tight\">Träning</div></div>\n    </div>\n  );\n}\n",[294,212,111],"b898602a-b36e-4c1d-961f-ae00ed904a61",["D",1787435921260],"/** @jsxImportSource https://esm.sh/react@18.2.0 */\nimport { useState } from \"https://esm.sh/react@18.2.0\";\nimport { Info, X } from \"https://esm.sh/lucide-react@0.468.0?deps=react@18.2.0,react-dom@18.2.0\";\nimport type { Exercise } from \"../types.ts\";\n\nconst tips: Record<string, string> = {\n  \"pop squats\": \"Håll kettlebellen i raka armar om goblet-greppet tröttar armarna. Landa mjukt och håll knäna i tålinjen.\",\n  \"armhävningar\": \"Spänn rumpa och bål så kroppen är rak. Skala till knä eller händer på bänk innan tekniken faller.\",\n  \"reverse lunges\": \"Kliv bakåt, sänk bakre knät kontrollerat och tryck genom främre foten. Håll bäckenet rakt fram.\",\n  \"swings\": \"Det är en explosiv höftfällning, inte en squat. Låt höften driva vikten och håll armarna avslappnade.\",\n  \"floor press\": \"Ligg stabilt med skuldran mot golvet. Sänk armbågen kontrollerat och pressa utan att vrida bålen.\",\n  \"forearm plank\": \"Spänn rumpa och mage, pressa underarmarna ner och håll kroppen rak. Avsluta när höften börjar sjunka.\",\n  \"around the worlds\": \"För kettlebellen nära kroppen runt midjan. Håll bäcken och bröstkorg stilla medan händerna växlar.\",\n  \"horizontal swings\": \"Driv från höften och bromsa rotationen med bålen. Undvik att vrida aggressivt i ländryggen.\",\n  \"overhead marches\": \"Håll vikten stabil över huvudet, revbenen nere och marschera långsamt utan att luta åt sidan.\",\n  \"kneeling wood chops\": \"Rotera genom bröstrygg och axlar med spänd bål. Höfterna ska vara stabila och rörelsen kontrollerad.\",\n  \"plank pull-through + push-up\": \"Stå brett med fötterna, dra kettlebellen under kroppen utan att rotera höften och gör sedan en armhävning.\",\n  \"halos + goblet squats\": \"För vikten tätt runt huvudet med revbenen nere. Fånga i goblet-grepp och gör två stabila squats.\",\n  \"alternating single-arm swings\": \"Byt hand när kettlebellen är viktlös framför kroppen. Höften skapar kraften och bålen motstår rotation.\",\n  \"reverse lunges + forearm curl\": \"Kliv bakåt kontrollerat och låt curlen ske utan att handleden bryts. Välj lättare vikt om greppet styr tekniken.\",\n  \"burpees over the bell\": \"Placera kettlebellen stabilt. Håll hoppet lågt och kontrollerat; kliv över i stället om puls eller teknik blir för pressad.\",\n  \"kb jump hops\": \"Gör små, snabba och mjuka hopp. Håll landningen tyst och välj step-over om knän eller rygg reagerar.\",\n  \"alternating offset push-ups\": \"En hand på kettlebellen och en på golvet. Byt sida kontrollerat och motstå att bålen roterar.\",\n  \"squat + pullovers\": \"Håll squaten stabil. Vid pullovern: håll revbenen nere och gå bara så långt bak som bålen kan kontrollera.\",\n  \"single-arm front rack lunges\": \"Låt kettlebellen vila mjukt mot underarmen med neutral handled. Byt till goblet om rackpositionen gör ont.\",\n  \"rotational kb uppercuts\": \"Driv lätt från höft och bröstrygg men håll ländryggen stabil. Börja lugnt tills rörelsebanan känns säker.\",\n  \"cleans\": \"Håll kettlebellen nära kroppen och låt den rulla runt handen i stället för att slå mot handleden. Byt övning vid obehag.\",\n  \"presses\": \"Spänn rumpa och bål, håll revbenen nere och pressa utan att luta bakåt. Avsluta före teknisk failure.\",\n  \"goblet squats\": \"Håll vikten nära bröstet, knäna i tålinjen och hela foten i golvet. Gå bara så djupt som du kan hålla bålen stabil.\",\n  \"löpning zon 2\": \"Spring i prattempo med jämn ansträngning. Sänk hellre farten än att låta pulsen glida upp till ett hårt pass.\",\n  \"toes-to-bar / hanging leg raises\": \"Starta med aktiva axlar och bäckenet lätt bakåttippat. Gör kvalitetsreps och byt till leg raises innan grepp eller sving tar över.\",\n  \"dead hang\": \"Häng med säkert grepp. Håll axlarna lätt aktiva i stället för att helt sjunka ihop, om det känns bättre.\",\n  \"sit-ups\": \"Rulla upp kontrollerat och undvik att kasta armarna. Välj en rörelseomfång där magen gör jobbet utan ryggobehag.\",\n  \"plank pull-through\": \"Stå brett i planka och dra vikten under kroppen. Håll höftbenen riktade mot golvet och minimera rotation.\",\n};\n\nfunction exerciseTip(exercise: Exercise) {\n  return exercise.tip || tips[exercise.name.toLocaleLowerCase(\"sv-SE\")] || \"Kör kontrollerat och välj en belastning där tekniken är stabil genom hela setet.\";\n}\n\nexport function ExerciseList({\n  exercises,\n  dark = false,\n  compact = false,\n  numbered = true,\n}: {\n  exercises: Exercise[];\n  dark?: boolean;\n  compact?: boolean;\n  numbered?: boolean;\n}) {\n  const [open, setOpen] = useState<number | null>(null);\n  return (\n    <div className={`overflow-hidden rounded-[20px] border ${dark ? \"border-white/10 bg-white/[.045]\" : \"border-[#17211b]/10 bg-white\"}`}>\n      {exercises.map((exercise, index) => {\n        const expanded = open === index;\n        return (\n          <div key={`${exercise.name}-${index}`} className={`border-b last:border-0 ${dark ? \"border-white/8\" : \"border-[#17211b]/8\"}`}>\n            <div className={`flex items-center gap-3 ${compact ? \"px-3 py-3\" : \"px-4 py-3.5\"}`}>\n              {numbered ? <span className={`grid h-7 w-7 shrink-0 place-items-center rounded-full text-[11px] font-black ${dark ? \"bg-white/10 text-white/70\" : \"bg-[#eef0e8] text-[#536158]\"}`}>{index + 1}</span> : null}\n              <span className=\"min-w-0 flex-1 text-[13px] font-extrabold leading-tight\">{exercise.name}</span>\n              <span className={`shrink-0 text-[12px] font-black ${dark ? \"text-[#d7ff68]\" : \"text-[#536158]\"}`}>{exercise.reps}</span>\n              <button\n                type=\"button\"\n                aria-label={expanded ? `Stäng information om ${exercise.name}` : `Information om ${exercise.name}`}\n                aria-expanded={expanded}\n                onClick={() => setOpen(expanded ? null : index)}\n                className={`grid h-8 w-8 shrink-0 place-items-center rounded-full ${dark ? \"bg-white/10 text-white/75\" : \"bg-[#eef0e8] text-[#536158]\"}`}\n              >\n                {expanded ? <X size={15} /> : <Info size={15} />}\n              </button>\n            </div>\n            {expanded ? <p className={`px-4 pb-4 pl-14 text-[12px] leading-5 ${dark ? \"text-white/68\" : \"text-[#68736b]\"}`}>{exerciseTip(exercise)}</p> : null}\n          </div>\n        );\n      })}\n    </div>\n  );\n}\n",[294,212,160],"21febe32-da64-4312-8441-deeed83820b1",["D",1787434202328],"/** @jsxImportSource https://esm.sh/react@18.2.0 */\nimport { useState } from \"https://esm.sh/react@18.2.0\";\n\nexport function Counter() {\n  const [count, setCount] = useState(0);\n  return (\n    <div class=\"flex items-center gap-3\">\n      <span class=\"text-lg\">Clicked</span>\n      <button\n        onClick={() => setCount((c) => c + 1)}\n        class=\"bg-blue-500 hover:bg-blue-600 text-white font-medium px-4 py-2 rounded-lg transition-colors cursor-pointer\"\n      >\n        {count}\n      </button>\n      <span class=\"text-lg\">times</span>\n    </div>\n  );\n}\n",[294,212,101],"7bc5b6a6-76aa-43a4-861d-854632e31fdb",["D",1787434820099],"/** @jsxImportSource https://esm.sh/react@18.2.0 */\nimport { useEffect, useState } from \"https://esm.sh/react@18.2.0\";\nimport { CheckCircle2, RefreshCw } from \"https://esm.sh/lucide-react@0.468.0?deps=react@18.2.0,react-dom@18.2.0\";\nimport type { Bootstrap, Page, Session, Template } from \"../types.ts\";\nimport { HistoryView, HomeView, ProgressView, WorkoutsView } from \"./Views.tsx\";\nimport { Nav } from \"./Nav.tsx\";\nimport { WorkoutMode } from \"./WorkoutMode.tsx\";\n\nexport function App() {\n  const [data, setData] = useState<Bootstrap | null>(null);\n  const [error, setError] = useState(\"\");\n  const [page, setPage] = useState<Page>(() => {\n    const value = location.hash.replace(\"#\", \"\") as Page;\n    return [\"home\", \"workouts\", \"history\", \"progress\"].includes(value) ? value : \"home\";\n  });\n  const [workout, setWorkout] = useState<Template | null>(null);\n  const [toast, setToast] = useState(\"\");\n\n  const load = async () => {\n    setError(\"\");\n    try {\n      const response = await fetch(\"/api/bootstrap\");\n      if (response.status === 401) { location.href = \"/auth/login\"; return; }\n      if (!response.ok) throw new Error(\"Kunde inte läsa träningsdata\");\n      setData(await response.json());\n    } catch (reason) {\n      setError(reason instanceof Error ? reason.message : \"Något gick fel\");\n    }\n  };\n\n  useEffect(() => { load(); }, []);\n  useEffect(() => {\n    const handler = () => {\n      const value = location.hash.replace(\"#\", \"\") as Page;\n      if ([\"home\", \"workouts\", \"history\", \"progress\"].includes(value)) setPage(value);\n    };\n    addEventListener(\"hashchange\", handler);\n    return () => removeEventListener(\"hashchange\", handler);\n  }, []);\n\n  const navigate = (next: Page) => { setPage(next); history.replaceState(null, \"\", `#${next}`); scrollTo({ top: 0, behavior: \"smooth\" }); };\n  const saved = (session: Session) => {\n    setData((current) => current ? {\n      ...current,\n      sessions: [session, ...current.sessions],\n      progress: { ...current.progress, pending_sync: current.progress.pending_sync + 1, sessions_this_week: current.progress.sessions_this_week + 1, sessions_last_28_days: current.progress.sessions_last_28_days + 1 },\n    } : current);\n    setWorkout(null);\n    navigate(\"history\");\n    setToast(\"Passet är sparat som väntande\");\n    setTimeout(() => setToast(\"\"), 4200);\n  };\n\n  if (workout) return <WorkoutMode template={workout} onExit={() => setWorkout(null)} onSaved={saved} />;\n\n  if (!data) return (\n    <main className=\"grid min-h-screen place-items-center px-6 text-center\">\n      {error ? <div><div className=\"text-[22px] font-black\">Kunde inte öppna appen</div><p className=\"mt-2 text-[13px] text-[#68736b]\">{error}</p><button onClick={load} className=\"mt-5 inline-flex items-center gap-2 rounded-[17px] bg-[#17211b] px-5 py-3 text-[13px] font-black text-white\"><RefreshCw size={17} /> Försök igen</button></div> : <div><div className=\"mx-auto h-10 w-10 animate-spin rounded-full border-4 border-[#17211b]/15 border-t-[#17211b]\" /><div className=\"mt-4 text-[12px] font-black uppercase tracking-[.16em] text-[#657168]\">Läser träningsdata</div></div>}\n    </main>\n  );\n\n  return (\n    <div className=\"min-h-screen pb-28\">\n      <main className=\"mx-auto w-full max-w-[520px] px-5 pb-8 pt-[max(16px,env(safe-area-inset-top))]\">\n        {page === \"home\" ? <HomeView data={data} onStart={setWorkout} onNavigate={navigate} /> : null}\n        {page === \"workouts\" ? <WorkoutsView templates={data.templates} onStart={setWorkout} /> : null}\n        {page === \"history\" ? <HistoryView sessions={data.sessions} /> : null}\n        {page === \"progress\" ? <ProgressView data={data} /> : null}\n        <footer className=\"mt-10 pb-4 text-center text-[10px] font-semibold text-[#8b948d]\">Google Sheet = officiell historik · <a href=\"/source\" className=\"underline\">visa källkod</a></footer>\n      </main>\n      <Nav page={page} onChange={navigate} />\n      {toast ? <div className=\"fixed left-1/2 top-[max(16px,env(safe-area-inset-top))] z-[70] flex -translate-x-1/2 items-center gap-2 whitespace-nowrap rounded-full bg-[#17211b] px-4 py-3 text-[12px] font-black text-white shadow-xl\"><CheckCircle2 size={17} className=\"text-[#d7ff68]\" />{toast}</div> : null}\n    </div>\n  );\n}\n",[294,212,90],"pulls","branches","forks","envVars",{"_97":98,"_334":26},"connections",{"_97":26,"_333":26},"unfilledCount","emptyCount",{"_47":477,"_13":294,"_88":289,"_57":-5,"_49":50,"_291":54,"_302":24,"_51":478,"_53":26,"_91":213,"_288":-5,"_93":30,"_292":-5,"_361":479,"_17":480},{"_47":287,"_13":212,"_88":211,"_57":289,"_49":50,"_291":54,"_302":24,"_51":474,"_53":26,"_91":213,"_288":-5,"_93":30,"_292":-5,"_361":475,"_17":476},{"_47":322,"_13":90,"_88":89,"_57":211,"_49":50,"_291":132,"_302":24,"_51":471,"_53":54,"_91":92,"_288":324,"_93":30,"_292":-5,"_361":472,"_17":473},{"_47":318,"_13":101,"_88":100,"_57":211,"_49":50,"_291":54,"_302":24,"_51":468,"_53":26,"_91":92,"_288":320,"_93":30,"_292":-5,"_361":469,"_17":470},{"_47":314,"_13":160,"_88":159,"_57":211,"_49":50,"_291":154,"_302":24,"_51":465,"_53":26,"_91":92,"_288":316,"_93":30,"_292":-5,"_361":466,"_17":467},{"_47":310,"_13":111,"_88":110,"_57":211,"_49":50,"_291":104,"_302":24,"_51":462,"_53":26,"_91":92,"_288":312,"_93":30,"_292":-5,"_361":463,"_17":464},{"_47":306,"_13":120,"_88":119,"_57":211,"_49":50,"_291":206,"_302":24,"_51":459,"_53":114,"_91":92,"_288":308,"_93":30,"_292":-5,"_361":460,"_17":461},{"_47":301,"_13":129,"_88":128,"_57":211,"_49":50,"_291":192,"_302":24,"_51":456,"_53":98,"_91":92,"_288":304,"_93":30,"_292":-5,"_361":457,"_17":458},{"_47":448,"_13":449,"_88":450,"_57":289,"_49":50,"_291":451,"_302":24,"_51":452,"_53":54,"_91":21,"_288":453,"_93":30,"_292":-5,"_361":454,"_17":455},{"_47":440,"_13":441,"_88":442,"_57":289,"_49":50,"_291":443,"_302":24,"_51":444,"_53":54,"_91":92,"_288":445,"_93":30,"_292":-5,"_361":446,"_17":447},{"_47":433,"_13":434,"_88":435,"_57":289,"_49":50,"_291":369,"_302":24,"_51":436,"_53":54,"_91":92,"_288":437,"_93":30,"_292":-5,"_361":438,"_17":439},{"_47":425,"_13":426,"_88":427,"_57":289,"_49":50,"_291":428,"_302":24,"_51":429,"_53":54,"_91":92,"_288":430,"_93":30,"_292":-5,"_361":431,"_17":432},{"_47":417,"_13":418,"_88":419,"_57":289,"_49":50,"_291":420,"_302":24,"_51":421,"_53":54,"_91":92,"_288":422,"_93":30,"_292":-5,"_361":423,"_17":424},{"_47":409,"_13":410,"_88":411,"_57":-5,"_49":50,"_291":412,"_302":24,"_51":413,"_53":98,"_91":21,"_288":414,"_93":30,"_292":-5,"_361":415,"_17":416},{"_47":401,"_13":402,"_88":403,"_57":-5,"_49":50,"_291":404,"_302":24,"_51":405,"_53":54,"_91":21,"_288":406,"_93":30,"_292":-5,"_361":407,"_17":408},{"_47":393,"_13":394,"_88":395,"_57":-5,"_49":50,"_291":396,"_302":24,"_51":397,"_53":114,"_91":21,"_288":398,"_93":30,"_292":-5,"_361":399,"_17":400},{"_47":384,"_13":385,"_88":386,"_57":-5,"_49":50,"_291":387,"_302":24,"_51":388,"_53":389,"_91":92,"_288":390,"_93":30,"_292":-5,"_361":391,"_17":392},{"_47":374,"_13":375,"_88":225,"_57":-5,"_49":50,"_291":376,"_302":24,"_51":377,"_53":378,"_91":379,"_288":380,"_93":30,"_292":381,"_361":382,"_17":383},{"_47":364,"_13":365,"_88":366,"_57":-5,"_49":50,"_291":367,"_302":24,"_51":368,"_53":369,"_91":370,"_288":371,"_93":30,"_292":-5,"_361":372,"_17":373},{"_47":355,"_13":356,"_88":357,"_57":-5,"_49":50,"_291":358,"_302":24,"_51":359,"_53":54,"_91":92,"_288":360,"_93":30,"_292":-5,"_361":362,"_17":363},"d30e846d-4677-44f0-9d7a-a14acb06a14e","smoke.ts","7f6e32a4-9e72-11f1-9f94-1607ee4eb77e",19,["D",1787435016118],"import { getBootstrapData } from \"./db.ts\";\n\nconst data = await getBootstrapData();\nconst result = {\n  templates: data.templates.length,\n  sessions: data.sessions.length,\n  recommendationModel: data.recommendation.model,\n  pendingSync: data.progress.pending_sync,\n  hasFrequency: Array.isArray(data.progress.frequency_by_week),\n};\nif (result.templates < 8 || result.sessions < 1) throw new Error(\"Seed data missing\");\nconsole.log(result);\nexport default result;","children",[],[356],"49d4ae77-f2b4-4ed9-88eb-15857eeeaf66","intervals_sync.ts","30c78390-9f2a-11f1-af76-1607ee4eb77e",55,["D",1787515262921],10,"interval","import { sqlite } from \"https://esm.town/v/std/sqlite/main.ts\";\n\ntype IntervalsActivity = {\n  id?: string;\n  start_date_local?: string;\n  start_date?: string;\n  name?: string;\n  type?: string;\n  moving_time?: number;\n  elapsed_time?: number;\n  distance?: number;\n  icu_distance?: number;\n  average_heartrate?: number;\n  max_heartrate?: number;\n  file_type?: string;\n};\n\ntype NormalizedActivity = {\n  id: string;\n  localDate: string;\n  startedAt: string;\n  completedAt: string;\n  name: string;\n  type: string;\n  durationS: number;\n  distanceKm: number | null;\n  avgHr: number | null;\n  maxHr: number | null;\n};\n\nconst TZ = \"Europe/Stockholm\";\n\nfunction isoDate(date: Date) {\n  return date.toISOString().slice(0, 10);\n}\n\nfunction timezoneOffsetMinutes(date: Date, timeZone: string) {\n  const parts = new Intl.DateTimeFormat(\"en-CA\", {\n    timeZone,\n    year: \"numeric\",\n    month: \"2-digit\",\n    day: \"2-digit\",\n    hour: \"2-digit\",\n    minute: \"2-digit\",\n    second: \"2-digit\",\n    hourCycle: \"h23\",\n  }).formatToParts(date);\n  const value = (type: string) => Number(parts.find((p) => p.type === type)?.value ?? 0);\n  const asUtc = Date.UTC(value(\"year\"), value(\"month\") - 1, value(\"day\"), value(\"hour\"), value(\"minute\"), value(\"second\"));\n  return Math.round((asUtc - date.getTime()) / 60000);\n}\n\nfunction stockholmLocalToUtc(local: string) {\n  const match = local.match(/^(\\d{4})-(\\d{2})-(\\d{2})T(\\d{2}):(\\d{2}):(\\d{2})/);\n  if (!match) return new Date(local).toISOString();\n  const [, y, m, d, hh, mm, ss] = match;\n  const naiveUtcMs = Date.UTC(Number(y), Number(m) - 1, Number(d), Number(hh), Number(mm), Number(ss));\n  let guess = new Date(naiveUtcMs);\n  let offset = timezoneOffsetMinutes(guess, TZ);\n  guess = new Date(naiveUtcMs - offset * 60_000);\n  offset = timezoneOffsetMinutes(guess, TZ);\n  return new Date(naiveUtcMs - offset * 60_000).toISOString();\n}\n\nfunction normalize(a: IntervalsActivity): NormalizedActivity | null {\n  if (!a.id || !a.start_date_local) return null;\n  const durationS = Math.round(a.moving_time ?? a.elapsed_time ?? 0);\n  if (durationS <= 0) return null;\n  const startedAt = a.start_date ? new Date(a.start_date).toISOString() : stockholmLocalToUtc(a.start_date_local);\n  const completedAt = new Date(new Date(startedAt).getTime() + durationS * 1000).toISOString();\n  const distanceMeters = typeof a.icu_distance === \"number\" ? a.icu_distance : a.distance;\n  return {\n    id: a.id,\n    localDate: a.start_date_local.slice(0, 10),\n    startedAt,\n    completedAt,\n    name: a.name || a.type || \"Garmin activity\",\n    type: a.type || \"Activity\",\n    durationS,\n    distanceKm: typeof distanceMeters === \"number\" ? Math.round(distanceMeters / 10) / 100 : null,\n    avgHr: typeof a.average_heartrate === \"number\" ? Math.round(a.average_heartrate) : null,\n    maxHr: typeof a.max_heartrate === \"number\" ? Math.round(a.max_heartrate) : null,\n  };\n}\n\nasync function fetchRecentIntervals(days = 21) {\n  const apiKey = Deno.env.get(\"INTERVALS_API_KEY\");\n  if (!apiKey) throw new Error(\"Missing INTERVALS_API_KEY environment variable\");\n\n  const newest = new Date();\n  const oldest = new Date(newest);\n  oldest.setUTCDate(oldest.getUTCDate() - days);\n  const url = new URL(\"https://intervals.icu/api/v1/athlete/0/activities\");\n  url.searchParams.set(\"oldest\", isoDate(oldest));\n  url.searchParams.set(\"newest\", isoDate(newest));\n\n  const response = await fetch(url, {\n    headers: { Authorization: `Basic ${btoa(`API_KEY:${apiKey}`)}` },\n  });\n  if (!response.ok) {\n    const body = await response.text();\n    throw new Error(`Intervals.icu ${response.status}: ${body.slice(0, 500)}`);\n  }\n  return ((await response.json()) as IntervalsActivity[]).map(normalize).filter(Boolean) as NormalizedActivity[];\n}\n\nasync function ensureSchema() {\n  await sqlite.execute(`CREATE TABLE IF NOT EXISTS external_activity_links (\n    provider TEXT NOT NULL,\n    external_id TEXT NOT NULL,\n    session_id TEXT NOT NULL,\n    linked_at TEXT NOT NULL DEFAULT CURRENT_TIMESTAMP,\n    PRIMARY KEY(provider, external_id),\n    FOREIGN KEY(session_id) REFERENCES sessions(id) ON DELETE CASCADE\n  )`);\n}\n\nasync function linkedSessionId(externalId: string) {\n  const result = await sqlite.execute({\n    sql: \"SELECT session_id FROM external_activity_links WHERE provider = ? AND external_id = ? LIMIT 1\",\n    args: [\"intervals_icu\", externalId],\n  });\n  return result.rows[0]?.session_id as string | undefined;\n}\n\nasync function findExistingSession(activity: NormalizedActivity) {\n  const startMs = new Date(activity.startedAt).getTime();\n  const windowStart = new Date(startMs - 24 * 60 * 60 * 1000).toISOString();\n  const windowEnd = new Date(startMs + 24 * 60 * 60 * 1000).toISOString();\n  const result = await sqlite.execute({\n    sql: `SELECT id, name, started_at, duration_seconds, distance_km, avg_hr, source\n          FROM sessions\n          WHERE started_at BETWEEN ? AND ?\n          ORDER BY started_at ASC`,\n    args: [windowStart, windowEnd],\n  });\n\n  const candidates = result.rows as Array<Record<string, unknown>>;\n  let best: { id: string; score: number } | null = null;\n  for (const row of candidates) {\n    const duration = Number(row.duration_seconds ?? 0);\n    const distance = row.distance_km == null ? null : Number(row.distance_km);\n    const rowStartMs = new Date(String(row.started_at)).getTime();\n    const timeDiffMinutes = Math.abs(rowStartMs - startMs) / 60_000;\n    const source = String(row.source ?? \"\");\n    let score = Math.abs(duration - activity.durationS) / 30;\n\n    if (source === \"val_town\") {\n      if (timeDiffMinutes > 120) continue;\n      score += timeDiffMinutes / 5;\n    }\n\n    if (activity.distanceKm != null) {\n      if (distance == null) continue;\n      const distanceDiff = Math.abs(distance - activity.distanceKm);\n      if (distanceDiff > 0.25) continue;\n      score += distanceDiff * 20;\n    } else if (Math.abs(duration - activity.durationS) > 240) {\n      continue;\n    }\n\n    if (Math.abs(duration - activity.durationS) > 300) continue;\n    if (!best || score < best.score) best = { id: String(row.id), score };\n  }\n  return best?.id;\n}\n\nasync function enrichAndLink(sessionId: string, activity: NormalizedActivity) {\n  await sqlite.batch([\n    {\n      sql: `UPDATE sessions SET\n              duration_seconds = CASE WHEN duration_seconds = 0 THEN ? ELSE duration_seconds END,\n              distance_km = COALESCE(distance_km, ?),\n              avg_hr = COALESCE(avg_hr, ?)\n            WHERE id = ?`,\n      args: [activity.durationS, activity.distanceKm, activity.avgHr, sessionId],\n    },\n    {\n      sql: `INSERT OR IGNORE INTO external_activity_links (provider, external_id, session_id)\n            VALUES (?, ?, ?)`,\n      args: [\"intervals_icu\", activity.id, sessionId],\n    },\n    ...(activity.maxHr == null ? [] : [{\n      sql: `INSERT OR REPLACE INTO performance_entries (id, session_id, metric_key, value, unit)\n            VALUES (?, ?, 'max_hr', ?, 'bpm')`,\n      args: [`intervals:${activity.id}:max_hr`, sessionId, activity.maxHr],\n    }]),\n  ]);\n}\n\nasync function createSession(activity: NormalizedActivity) {\n  const sessionId = `intervals-${activity.id}`;\n  const isRun = activity.type.toLowerCase().includes(\"run\");\n  const pace = isRun && activity.distanceKm && activity.distanceKm > 0\n    ? Math.round(activity.durationS / activity.distanceKm)\n    : null;\n\n  await sqlite.batch([\n    {\n      sql: `INSERT OR IGNORE INTO sessions (\n              id, client_id, template_id, name, type, started_at, completed_at,\n              duration_seconds, notes, distance_km, avg_pace_sec_km, avg_hr,\n              source, source_external_id, sync_status, processed_at\n            ) VALUES (?, ?, NULL, ?, 'open', ?, ?, ?, ?, ?, ?, ?, 'intervals_icu', ?, 'official', NULL)`,\n      args: [\n        sessionId,\n        sessionId,\n        activity.name,\n        activity.startedAt,\n        activity.completedAt,\n        activity.durationS,\n        `Auto-importerad från Intervals.icu (${activity.type}).`,\n        activity.distanceKm,\n        pace,\n        activity.avgHr,\n        `intervals:${activity.id}`,\n      ],\n    },\n    {\n      sql: `INSERT OR IGNORE INTO external_activity_links (provider, external_id, session_id)\n            VALUES (?, ?, ?)`,\n      args: [\"intervals_icu\", activity.id, sessionId],\n    },\n    ...(activity.maxHr == null ? [] : [{\n      sql: `INSERT OR REPLACE INTO performance_entries (id, session_id, metric_key, value, unit)\n            VALUES (?, ?, 'max_hr', ?, 'bpm')`,\n      args: [`intervals:${activity.id}:max_hr`, sessionId, activity.maxHr],\n    }]),\n  ]);\n  return sessionId;\n}\n\nexport async function syncIntervals() {\n  await ensureSchema();\n  const activities = await fetchRecentIntervals(21);\n  const summary = { fetched: activities.length, created: 0, matched: 0, alreadyLinked: 0, sessions: [] as Array<Record<string, unknown>> };\n\n  for (const activity of activities) {\n    const linked = await linkedSessionId(activity.id);\n    if (linked) {\n      await enrichAndLink(linked, activity);\n      summary.alreadyLinked += 1;\n      continue;\n    }\n\n    const existing = await findExistingSession(activity);\n    if (existing) {\n      await enrichAndLink(existing, activity);\n      summary.matched += 1;\n      summary.sessions.push({ activity: activity.id, action: \"matched\", sessionId: existing, name: activity.name });\n      continue;\n    }\n\n    const sessionId = await createSession(activity);\n    summary.created += 1;\n    summary.sessions.push({ activity: activity.id, action: \"created\", sessionId, name: activity.name });\n  }\n\n  await sqlite.execute({\n    sql: `INSERT INTO sync_state (key, value, updated_at) VALUES ('intervals_last_sync', ?, CURRENT_TIMESTAMP)\n          ON CONFLICT(key) DO UPDATE SET value = excluded.value, updated_at = CURRENT_TIMESTAMP`,\n    args: [JSON.stringify({ at: new Date().toISOString(), ...summary })],\n  });\n\n  console.log(JSON.stringify(summary, null, 2));\n  return summary;\n}\n\nexport default async function (_interval?: Interval) {\n  return await syncIntervals();\n}\n",[],[365],"993edeb7-9108-4a6a-a581-3b19386bf19f","index.ts",16,["D",1787434890404],3,"http","import { Hono } from \"npm:hono@4\";\nimport { getOAuthUserData, oauthMiddleware } from \"https://esm.town/v/std/oauth/middleware.ts\";\nimport { parseVal, serveImmutableFile } from \"https://esm.town/v/std/utils/index.ts\";\nimport { acknowledgeCoachSessions, createSession, ensureSchema, getBootstrapData, getCoachContext } from \"./db.ts\";\nimport { Root } from \"./frontend/root.tsx\";\n\nconst app = new Hono();\nconst OWNER = \"jonasolof\";\n\nasync function viewer(req: Request) {\n  const session = await getOAuthUserData(req);\n  return session?.user?.username === OWNER ? session.user : null;\n}\n\napp.get(\"/health\", (c) => c.json({ ok: true, app: \"training-coach\", database: \"val-scoped-sqlite\" }));\n\napp.get(\"/\", async (c) => {\n  const session = await getOAuthUserData(c.req.raw);\n  if (!session?.user) return c.redirect(\"/auth/login\");\n  if (session.user.username !== OWNER) return c.text(\"Den här träningsappen är personlig.\", 403);\n  await ensureSchema();\n  return c.html(Root());\n});\n\napp.get(\"/manifest.webmanifest\", (c) => c.json({\n  name: \"Jonas träning\",\n  short_name: \"Träning\",\n  start_url: \"/\",\n  display: \"standalone\",\n  background_color: \"#f3f1eb\",\n  theme_color: \"#17211b\",\n  icons: [{ src: \"/frontend/favicon.svg\", sizes: \"any\", type: \"image/svg+xml\" }],\n}));\n\napp.use(\"/api/*\", async (c, next) => {\n  if (!(await viewer(c.req.raw))) return c.json({ error: \"Logga in med rätt Val Town-konto\" }, 401);\n  await next();\n});\n\napp.get(\"/api/bootstrap\", async (c) => c.json(await getBootstrapData()));\n\napp.post(\"/api/sessions\", async (c) => {\n  try {\n    const session = await createSession(await c.req.json());\n    return c.json(session, 201);\n  } catch (error) {\n    return c.json({ error: error instanceof Error ? error.message : \"Passet kunde inte sparas\" }, 400);\n  }\n});\n\napp.get(\"/api/coach/context\", async (c) => c.json(await getCoachContext(c.req.query(\"since\"))));\n\napp.post(\"/api/coach/ack\", async (c) => {\n  const body = await c.req.json<{ ids?: string[] }>();\n  return c.json(await acknowledgeCoachSessions(Array.isArray(body.ids) ? body.ids : []));\n});\n\napp.get(\"/__immutable/*\", (c) => serveImmutableFile(c.req.path));\napp.get(\"/frontend/*\", (c) => serveImmutableFile(c.req.path));\napp.get(\"/source\", (c) => c.redirect(parseVal().links.self.val));\n\napp.notFound((c) => c.redirect(\"/\"));\napp.onError((err) => Promise.reject(err));\n\nexport default oauthMiddleware(app.fetch);\n","jonas-training",[],[375],"7ef95792-9656-447b-9daa-2fff1d85865f","db.ts","fde5ebb4-9e71-11f1-9141-1607ee4eb77e",39,["D",1787437870810],4,"import { sqlite } from \"https://esm.town/v/std/sqlite/main.ts\";\n\nexport type SessionInput = {\n  client_id?: string;\n  template_id?: string | null;\n  name: string;\n  type: \"amrap\" | \"emom\" | \"for_time\" | \"open\";\n  started_at: string;\n  completed_at?: string;\n  duration_seconds: number;\n  rounds?: number | null;\n  partial_reps?: number | null;\n  effort?: number | null;\n  feeling?: number | null;\n  notes?: string;\n  weight_kg?: number | null;\n  distance_km?: number | null;\n  avg_pace_sec_km?: number | null;\n  avg_hr?: number | null;\n  cadence_spm?: number | null;\n  laps?: Array<{ elapsed_seconds: number; reps?: number | null; note?: string }>;\n  performance?: Array<{ metric_key: string; value: number; unit?: string }>;\n};\n\nconst templates = [\n  {\n    id: \"kb-standard-20\",\n    name: \"Standardpass KB 20\",\n    type: \"amrap\",\n    duration: 1200,\n    rounds: null,\n    weight: 20,\n    description: \"Ett enkelt helkroppspass med puls – samma kettlebell hela vägen.\",\n    tags: [\"Kettlebell\", \"Puls\", \"Standard\"],\n    isStandard: 1,\n    exercises: [\n      { name: \"Pop squats\", reps: \"15\" },\n      { name: \"Armhävningar\", reps: \"10\" },\n      { name: \"Reverse lunges\", reps: \"8 / sida\" },\n      { name: \"Swings\", reps: \"15\" },\n      { name: \"Floor press\", reps: \"5 / sida\" },\n    ],\n  },\n  {\n    id: \"emom-pulse-press\",\n    name: \"EMOM Puls + press\",\n    type: \"emom\",\n    duration: 1200,\n    rounds: 4,\n    weight: 20,\n    description: \"Fem tydliga minuter som upprepas fyra gånger. Press är den avsiktliga svaga länken.\",\n    tags: [\"EMOM\", \"Kettlebell\", \"Press\"],\n    isStandard: 1,\n    exercises: [\n      { name: \"Swings\", reps: \"15\" },\n      { name: \"Armhävningar\", reps: \"12\" },\n      { name: \"Pop squats\", reps: \"12\" },\n      { name: \"Reverse lunges\", reps: \"10 / sida\" },\n      { name: \"Floor press\", reps: \"5 / sida\" },\n    ],\n  },\n  {\n    id: \"core-stability\",\n    name: \"Core & stabilitet\",\n    type: \"amrap\",\n    duration: 900,\n    rounds: null,\n    weight: 16,\n    description: \"Bål, axelstabilitet och kontroll på 15 minuter.\",\n    tags: [\"Core\", \"Stabilitet\"],\n    isStandard: 0,\n    exercises: [\n      { name: \"Forearm plank\", reps: \"Till failure\" },\n      { name: \"Around the worlds\", reps: \"10 / håll\" },\n      { name: \"Horizontal swings\", reps: \"10\" },\n      { name: \"Overhead marches\", reps: \"10 / sida\" },\n      { name: \"Kneeling wood chops\", reps: \"6 / sida\" },\n      { name: \"Plank pull-through + push-up\", reps: \"10\" },\n    ],\n  },\n  {\n    id: \"kb-complex\",\n    name: \"Kettlebell-komplex\",\n    type: \"amrap\",\n    duration: 1200,\n    rounds: null,\n    weight: 20,\n    description: \"Det ursprungliga Pass 2 från träningsloggen – kort, funktionellt och pulshöjande.\",\n    tags: [\"Kettlebell\", \"Puls\"],\n    isStandard: 0,\n    exercises: [\n      { name: \"Halos + goblet squats\", reps: \"6 + 2\" },\n      { name: \"Alternating single-arm swings\", reps: \"20\" },\n      { name: \"Reverse lunges + forearm curl\", reps: \"10\" },\n      { name: \"Burpees over the bell\", reps: \"10\" },\n    ],\n  },\n  {\n    id: \"functional-pulse\",\n    name: \"Funktionell styrka & puls\",\n    type: \"for_time\",\n    duration: 0,\n    rounds: 6,\n    weight: 16,\n    description: \"Sex varv på tid med 1–2 minuters vila mellan varven.\",\n    tags: [\"Kettlebell\", \"Puls\", \"På tid\"],\n    isStandard: 0,\n    exercises: [\n      { name: \"KB jump hops\", reps: \"20\" },\n      { name: \"Alternating offset push-ups\", reps: \"12\" },\n      { name: \"Squat + pullovers\", reps: \"12\" },\n      { name: \"Single-arm front rack lunges\", reps: \"6 / sida\" },\n      { name: \"Rotational KB uppercuts\", reps: \"6 / sida\" },\n    ],\n  },\n  {\n    id: \"clean-press-squat\",\n    name: \"Clean, press & squat\",\n    type: \"amrap\",\n    duration: 900,\n    rounds: null,\n    weight: 16,\n    description: \"Teknik och presskapacitet. Byt clean om handleden protesterar.\",\n    tags: [\"Kettlebell\", \"Press\", \"Teknik\"],\n    isStandard: 0,\n    exercises: [\n      { name: \"Cleans\", reps: \"5\" },\n      { name: \"Presses\", reps: \"5\" },\n      { name: \"Goblet squats\", reps: \"5\" },\n    ],\n  },\n  {\n    id: \"run-zone-2\",\n    name: \"Lugn löpning\",\n    type: \"open\",\n    duration: 1800,\n    rounds: null,\n    weight: null,\n    description: \"30 minuter i zon 2. Jämn känsla före fart.\",\n    tags: [\"Löpning\", \"Zon 2\"],\n    isStandard: 1,\n    exercises: [{ name: \"Löpning zon 2\", reps: \"30 min\" }],\n  },\n  {\n    id: \"ttb-prep\",\n    name: \"Toes-to-bar prep\",\n    type: \"amrap\",\n    duration: 900,\n    rounds: null,\n    weight: null,\n    description: \"Axlar och bål inför längdskidor och framtida toes-to-bar progression.\",\n    tags: [\"Core\", \"Skills\", \"Toes-to-bar\"],\n    isStandard: 0,\n    exercises: [\n      { name: \"Toes-to-bar / hanging leg raises\", reps: \"6–8\" },\n      { name: \"Dead hang\", reps: \"30 sek\" },\n      { name: \"Sit-ups\", reps: \"12\" },\n      { name: \"Plank pull-through\", reps: \"8 / sida\" },\n    ],\n  },\n];\n\nlet schemaReady: Promise<void> | null = null;\n\nexport function ensureSchema() {\n  if (!schemaReady) schemaReady = setupSchema();\n  return schemaReady;\n}\n\nasync function setupSchema() {\n  await sqlite.batch([\n    { sql: `CREATE TABLE IF NOT EXISTS workout_templates (\n      id TEXT PRIMARY KEY, name TEXT NOT NULL, type TEXT NOT NULL,\n      duration_seconds INTEGER NOT NULL DEFAULT 0, rounds_target INTEGER,\n      default_weight_kg REAL, description TEXT NOT NULL DEFAULT '',\n      tags_json TEXT NOT NULL DEFAULT '[]', exercises_json TEXT NOT NULL DEFAULT '[]',\n      is_standard INTEGER NOT NULL DEFAULT 0, active INTEGER NOT NULL DEFAULT 1,\n      created_at TEXT NOT NULL DEFAULT CURRENT_TIMESTAMP\n    )` },\n    { sql: `CREATE TABLE IF NOT EXISTS sessions (\n      id TEXT PRIMARY KEY, client_id TEXT UNIQUE, template_id TEXT,\n      name TEXT NOT NULL, type TEXT NOT NULL, started_at TEXT NOT NULL,\n      completed_at TEXT NOT NULL, duration_seconds INTEGER NOT NULL DEFAULT 0,\n      rounds INTEGER, partial_reps INTEGER, effort INTEGER, feeling INTEGER,\n      notes TEXT NOT NULL DEFAULT '', weight_kg REAL, distance_km REAL,\n      avg_pace_sec_km INTEGER, avg_hr INTEGER, cadence_spm REAL,\n      source TEXT NOT NULL DEFAULT 'val_town', source_external_id TEXT UNIQUE,\n      sync_status TEXT NOT NULL DEFAULT 'pending_sync', processed_at TEXT,\n      created_at TEXT NOT NULL DEFAULT CURRENT_TIMESTAMP,\n      FOREIGN KEY(template_id) REFERENCES workout_templates(id)\n    )` },\n    { sql: `CREATE TABLE IF NOT EXISTS laps (\n      id TEXT PRIMARY KEY, session_id TEXT NOT NULL, lap_number INTEGER NOT NULL,\n      elapsed_seconds INTEGER NOT NULL, reps INTEGER, note TEXT NOT NULL DEFAULT '',\n      created_at TEXT NOT NULL DEFAULT CURRENT_TIMESTAMP,\n      FOREIGN KEY(session_id) REFERENCES sessions(id) ON DELETE CASCADE\n    )` },\n    { sql: `CREATE TABLE IF NOT EXISTS performance_entries (\n      id TEXT PRIMARY KEY, session_id TEXT NOT NULL, metric_key TEXT NOT NULL,\n      value REAL NOT NULL, unit TEXT NOT NULL DEFAULT 'reps',\n      created_at TEXT NOT NULL DEFAULT CURRENT_TIMESTAMP,\n      FOREIGN KEY(session_id) REFERENCES sessions(id) ON DELETE CASCADE\n    )` },\n    { sql: `CREATE TABLE IF NOT EXISTS daily_recommendations (\n      id TEXT PRIMARY KEY, for_date TEXT NOT NULL UNIQUE,\n      first_choice_json TEXT NOT NULL, alternatives_json TEXT NOT NULL,\n      rationale TEXT NOT NULL, based_on_session_id TEXT, model TEXT NOT NULL,\n      generated_at TEXT NOT NULL DEFAULT CURRENT_TIMESTAMP\n    )` },\n    { sql: `CREATE TABLE IF NOT EXISTS coach_state (\n      key TEXT PRIMARY KEY, value_json TEXT NOT NULL,\n      updated_at TEXT NOT NULL DEFAULT CURRENT_TIMESTAMP\n    )` },\n    { sql: `CREATE TABLE IF NOT EXISTS sync_state (\n      key TEXT PRIMARY KEY, value TEXT NOT NULL, updated_at TEXT NOT NULL DEFAULT CURRENT_TIMESTAMP\n    )` },\n    { sql: \"CREATE INDEX IF NOT EXISTS idx_sessions_started ON sessions(started_at DESC)\" },\n    { sql: \"CREATE INDEX IF NOT EXISTS idx_sessions_sync ON sessions(sync_status, completed_at DESC)\" },\n    { sql: \"CREATE INDEX IF NOT EXISTS idx_performance_metric ON performance_entries(metric_key, created_at DESC)\" },\n  ]);\n\n  await sqlite.batch(templates.map((template) => ({\n    sql: `INSERT OR IGNORE INTO workout_templates\n      (id, name, type, duration_seconds, rounds_target, default_weight_kg, description, tags_json, exercises_json, is_standard)\n      VALUES (?, ?, ?, ?, ?, ?, ?, ?, ?, ?)`,\n    args: [template.id, template.name, template.type, template.duration, template.rounds, template.weight,\n      template.description, JSON.stringify(template.tags), JSON.stringify(template.exercises), template.isStandard],\n  })));\n\n  await sqlite.execute({\n    sql: `INSERT OR IGNORE INTO sessions\n      (id, client_id, template_id, name, type, started_at, completed_at, duration_seconds,\n       rounds, effort, feeling, notes, weight_kg, source, source_external_id, sync_status, processed_at)\n      VALUES (?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?)`,\n    args: [\"sheet-2026-06-14-pass-2\", \"sheet-2026-06-14-pass-2\", \"kb-complex\", \"Pass 2: KB\", \"amrap\",\n      \"2026-06-14T10:00:00.000Z\", \"2026-06-14T10:20:00.000Z\", 1200, 7, 7, 4,\n      \"Körde en blandning av 16 kg och 20 kg.\", 20, \"google_sheet\", \"sheet:2026-06-14:Pass 2: KB\", \"official\", \"2026-06-14T10:20:00.000Z\"],\n  });\n\n  await sqlite.batch([\n    { sql: \"INSERT OR IGNORE INTO sync_state(key, value) VALUES ('training_primary_source', 'val_town')\" },\n    { sql: \"INSERT OR IGNORE INTO sync_state(key, value) VALUES ('recommendation_owner', 'chatgpt_project_chat')\" },\n    { sql: \"INSERT OR IGNORE INTO sync_state(key, value) VALUES ('legacy_sheet_ids', ?)\", args: [\"1fg2vYWJwAx3NY9Tv2usMpCO-KoeDZnsca7_XtSngJbU,1_QBlXws3llrLcIfdwR0CC33gSF_HMqFM5Pf8Kqf9PoA\"] },\n    { sql: \"INSERT OR IGNORE INTO sync_state(key, value) VALUES ('legacy_sheet_mode', 'read_only')\" },\n  ]);\n}\n\nfunction json<T>(value: string | null | undefined, fallback: T): T {\n  try { return value ? JSON.parse(value) : fallback; } catch { return fallback; }\n}\n\nfunction templateRow(row: Record<string, unknown>) {\n  return {\n    ...row,\n    tags: json(String(row.tags_json || \"\"), []),\n    exercises: json(String(row.exercises_json || \"\"), []),\n    is_standard: Boolean(row.is_standard),\n    active: Boolean(row.active),\n  };\n}\n\nfunction recommendationRow(row: Record<string, unknown> | undefined) {\n  if (!row) return null;\n  return {\n    ...row,\n    date: row.for_date,\n    first_choice: json(String(row.first_choice_json || \"\"), {}),\n    alternatives: json(String(row.alternatives_json || \"\"), []),\n  };\n}\n\nexport async function getBootstrapData() {\n  await ensureSchema();\n  const [templateResult, sessionResult, recommendationResult, frequencyResult, loadResult, skillResult] = await Promise.all([\n    sqlite.execute(\"SELECT * FROM workout_templates WHERE active = 1 ORDER BY is_standard DESC, name\"),\n    sqlite.execute(\"SELECT * FROM sessions ORDER BY started_at DESC LIMIT 100\"),\n    sqlite.execute(\"SELECT * FROM daily_recommendations ORDER BY for_date DESC LIMIT 1\"),\n    sqlite.execute(`SELECT strftime('%Y-%W', started_at) AS week, COUNT(*) AS sessions\n      FROM sessions WHERE completed_at >= datetime('now', '-56 days') GROUP BY week ORDER BY week`),\n    sqlite.execute(`SELECT substr(started_at, 1, 7) AS month, MAX(weight_kg) AS max_weight, COUNT(*) AS sessions\n      FROM sessions WHERE weight_kg IS NOT NULL GROUP BY month ORDER BY month DESC LIMIT 6`),\n    sqlite.execute(`SELECT metric_key, value, unit, created_at FROM performance_entries\n      WHERE metric_key IN ('pull_ups', 'toes_to_bar') ORDER BY created_at DESC LIMIT 20`),\n  ]);\n\n  const sessions = sessionResult.rows as Array<Record<string, unknown>>;\n  const frequency = frequencyResult.rows as Array<Record<string, unknown>>;\n  const recentRuns = sessions.filter((session) => Number(session.distance_km || 0) > 0).slice(0, 8);\n  const standardProgress = (templateResult.rows as Array<Record<string, unknown>>)\n    .filter((row) => Boolean(row.is_standard))\n    .map((row) => {\n      const matching = sessions.filter((session) => session.template_id === row.id).slice(0, 6);\n      return { template_id: row.id, name: row.name, sessions: matching };\n    });\n  const now = new Date();\n  const currentWeek = `${now.getUTCFullYear()}-${String(Math.ceil((((now.getTime() - Date.UTC(now.getUTCFullYear(), 0, 1)) / 86400000) + new Date(Date.UTC(now.getUTCFullYear(), 0, 1)).getUTCDay() + 1) / 7)).padStart(2, \"0\")}`;\n  const currentWeekSessions = Number(frequency.find((row) => row.week === currentWeek)?.sessions || 0);\n\n  return {\n    templates: (templateResult.rows as Array<Record<string, unknown>>).map(templateRow),\n    sessions,\n    recommendation: recommendationRow((recommendationResult.rows as Array<Record<string, unknown>>)[0]) || fallbackRecommendation(),\n    progress: {\n      sessions_this_week: currentWeekSessions,\n      sessions_last_28_days: sessions.filter((session) => new Date(String(session.completed_at)).getTime() > Date.now() - 28 * 86400000).length,\n      active_weeks_last_8: frequency.length,\n      pending_sync: sessions.filter((session) => session.sync_status === \"pending_sync\").length,\n      frequency_by_week: frequency,\n      kb_load_by_month: (loadResult.rows as Array<Record<string, unknown>>).reverse(),\n      recent_runs: recentRuns,\n      standard_progress: standardProgress,\n      skills: skillResult.rows,\n    },\n  };\n}\n\nexport async function createSession(input: SessionInput) {\n  await ensureSchema();\n  if (!input.name?.trim()) throw new Error(\"Passnamn saknas\");\n  if (!Number.isFinite(input.duration_seconds) || input.duration_seconds < 0) throw new Error(\"Ogiltig passtid\");\n  const id = crypto.randomUUID();\n  const completedAt = input.completed_at || new Date().toISOString();\n  const clientId = input.client_id || id;\n  const statements: Array<{ sql: string; args: Array<string | number | null> }> = [{\n    sql: `INSERT INTO sessions\n      (id, client_id, template_id, name, type, started_at, completed_at, duration_seconds,\n       rounds, partial_reps, effort, feeling, notes, weight_kg, distance_km,\n       avg_pace_sec_km, avg_hr, cadence_spm, source, sync_status)\n      VALUES (?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, ?, 'val_town', 'pending_sync')`,\n    args: [id, clientId, input.template_id || null, input.name.trim(), input.type, input.started_at, completedAt,\n      Math.round(input.duration_seconds), input.rounds ?? null, input.partial_reps ?? null,\n      input.effort ?? null, input.feeling ?? null, input.notes?.trim() || \"\", input.weight_kg ?? null,\n      input.distance_km ?? null, input.avg_pace_sec_km ?? null, input.avg_hr ?? null, input.cadence_spm ?? null],\n  }];\n  (input.laps || []).forEach((lap, index) => statements.push({\n    sql: \"INSERT INTO laps(id, session_id, lap_number, elapsed_seconds, reps, note) VALUES (?, ?, ?, ?, ?, ?)\",\n    args: [crypto.randomUUID(), id, index + 1, Math.round(lap.elapsed_seconds), lap.reps ?? null, lap.note?.trim() || \"\"],\n  }));\n  (input.performance || []).forEach((entry) => statements.push({\n    sql: \"INSERT INTO performance_entries(id, session_id, metric_key, value, unit) VALUES (?, ?, ?, ?, ?)\",\n    args: [crypto.randomUUID(), id, entry.metric_key, entry.value, entry.unit || \"reps\"],\n  }));\n  await sqlite.batch(statements);\n  const result = await sqlite.execute({ sql: \"SELECT * FROM sessions WHERE id = ?\", args: [id] });\n  return result.rows[0];\n}\n\nexport async function getCoachContext(since?: string) {\n  await ensureSchema();\n  const [sessionResult, recommendation, coachStateResult] = await Promise.all([\n    sqlite.execute({\n      sql: `SELECT * FROM sessions\n        WHERE (? IS NULL AND processed_at IS NULL) OR completed_at > ?\n        ORDER BY completed_at ASC LIMIT 100`,\n      args: [since || null, since || null],\n    }),\n    sqlite.execute(\"SELECT * FROM daily_recommendations ORDER BY for_date DESC LIMIT 1\"),\n    sqlite.execute(\"SELECT value_json, updated_at FROM coach_state WHERE key = 'current' LIMIT 1\"),\n  ]);\n  const coachStateRow = (coachStateResult.rows as Array<Record<string, unknown>>)[0];\n  return {\n    generated_at: new Date().toISOString(),\n    primary_source: \"val_town\",\n    legacy_history: { mode: \"read_only_import\" },\n    new_sessions: sessionResult.rows,\n    coach_state: coachStateRow ? {\n      ...json(String(coachStateRow.value_json || \"\"), {}),\n      updated_at: coachStateRow.updated_at,\n    } : null,\n    latest_recommendation: recommendationRow((recommendation.rows as Array<Record<string, unknown>>)[0]),\n  };\n}\n\nexport async function acknowledgeCoachSessions(ids: string[]) {\n  await ensureSchema();\n  if (!ids.length) return { updated: 0 };\n  const now = new Date().toISOString();\n  const results = await sqlite.batch(ids.map((id) => ({\n    sql: \"UPDATE sessions SET processed_at = ? WHERE id = ?\",\n    args: [now, id],\n  })));\n  return { updated: results.reduce((sum, result) => sum + Number(result.rowsAffected || 0), 0), processed_at: now };\n}\n\nexport function fallbackRecommendation() {\n  return {\n    date: new Date().toISOString().slice(0, 10),\n    first_choice: { template_id: \"kb-standard-20\", title: \"Standardpass KB 20\", detail: \"20 min AMRAP · 20 kg\", intent: \"Puls och funktionell helkroppsstyrka utan viktplock.\" },\n    alternatives: [\n      { template_id: \"run-zone-2\", title: \"Lugn löpning\", detail: \"30 min · zon 2\" },\n      { template_id: \"core-stability\", title: \"Core & stabilitet\", detail: \"15 min AMRAP\" },\n    ],\n    rationale: \"Ett enkelt förstaval som matchar preferensen för korta, tydliga pass. Välj zon 2 om kroppen känns sliten.\",\n    model: \"fallback\",\n  };\n}\n",[],[385],"d22fe9e0-412d-4047-952e-2f75e8f629b2","README.md","01a02b61-7568-77b9-9da3-bab9ae8201fe",56,["D",1787515276055],"# Jonas träning\n\nMobil-first personlig träningsapp i Val Town. React-frontend, Hono-API och val-scoped SQLite ligger i samma projekt. Val Town är nu primär datakälla för träningshistorik, passbibliotek, progress och dagens rekommendation.\n\n## Ansvarsfördelning\n\n- **Val Town** – source of truth för strukturerad träningsdata och appens UI/API.\n- **ChatGPT-projektchatten för Träning** – personlig coach: tolkar genomförda pass, uppdaterar prioriteringar/kalibrering och äger rekommendationslogiken.\n- **ChatGPT Scheduled Task** – kör dagligen kl. 07:00 Europe/Stockholm, läser Val Town-data + `coach_state` och skriver dagens förstaval + två alternativ till `daily_recommendations`.\n- **ChatGPT Work** – används främst för större produkt-/kodarbete. Work ska bevara datakontrakten och coachingflödet i `COACHING_WORKFLOW.md`, inte skapa en parallell coachingmodell.\n- **Intervals.icu** – automatisk aktivitetskälla från Garmin Connect. `intervals_sync.ts` körs varje timme och kan också triggas on demand från coachchatten direkt efter ett pass. Synken matchar befintliga sessioner före import för att undvika dubbletter.\n- **Google Sheets** – historisk/importkälla och backup/referens. Arken är inte längre primär source of truth och ska behandlas som read-only om inget annat uttryckligen beslutas.\n\nDet finns **ingen Val Town-cron/LLM-coach** längre. Intervals-jobbet är endast datasynk, inte coaching. Den tidigare `daily.ts` är borttagen. Dagliga rekommendationer kommer från ChatGPT Scheduled Task utanför Val Town.\n\n## V1\n\n- Home med dagens förstaval, två alternativ, övningar/reps och kort motivering.\n- Workouts med passbibliotek och övningsdetaljer.\n- Workout mode för AMRAP, EMOM, på tid och öppna pass, med timer och varv/laps.\n- History med genomförda sessioner från Val Town, inklusive importerad historik.\n- Progress för frekvens, kettlebellbelastning, löpning, standardpass och skills som pull-ups/toes-to-bar.\n- Val Town-inloggning och ägarkontroll för `jonasolof`.\n\n## Datamodell\n\n- `workout_templates` – aktiva passupplägg. **Produktionsdatabasen är auktoritativ för katalogen**; `db.ts` innehåller endast bootstrap-seed och ska inte användas som komplett lista.\n- `sessions` – genomförda pass. Nya app-pass har `source = 'val_town'`; importerad historik har `source = 'google_sheet'`.\n- `laps` – varv/minuter med elapsed time.\n- `performance_entries` – specifika progressmått, t.ex. `pull_ups` och `toes_to_bar`.\n- `coach_state` – aktuell kvalitativ coachingkontext: prioriteringar, preferenser, belastningskalibrering och relevanta begränsningar.\n- `daily_recommendations` – dagens förstaval, två alternativ, motivering, modell/ägare och session som rekommendationen bygger på.\n- `sync_state` – systemkontrakt och legacy-metadata. `training_primary_source = val_town` och `recommendation_owner = chatgpt_project_chat` är de viktiga aktuella värdena.\n\n## Coach-API\n\n`GET /api/coach/context` returnerar nya/oprocessade sessioner, aktuell `coach_state` och senaste rekommendation. Det är ett bekvämt gränssnitt för coachflöden, men ChatGPT kan också läsa SQLite direkt via Val Town-integrationen.\n\n```sql\nSELECT * FROM sessions\nWHERE processed_at IS NULL\nORDER BY completed_at ASC;\n```\n\n`processed_at` betyder **coachad/hanterad**, inte bara \"har lästs av en automation\". En morgonrekommendation ska därför inte automatiskt markera sessioner som processed.\n\n## Daglig rekommendation\n\nDen externa ChatGPT-tasken ska varje morgon:\n\n1. läsa senaste sessioner och eventuella oprocessade app-pass,\n2. läsa `performance_entries`, alla aktiva `workout_templates` och `coach_state/current`,\n3. väga träningsmix, återhämtning, aktuell kalibrering och uttalade prioriteringar,\n4. skriva/upserta dagens rad i `daily_recommendations` med `model = 'chatgpt-coach'`,\n5. endast uppdatera `coach_state` när nya passdata ger en tydlig och bestående lärdom.\n\nAppen ska presentera rekommendationen, inte själv generera en konkurrerande träningsplan.\n\n## Legacy Google Sheets\n\nHistorik och bibliotek har importerats från tidigare Google Sheets, inklusive träningsbiblioteket `1_QBlXws3llrLcIfdwR0CC33gSF_HMqFM5Pf8Kqf9PoA`. Dessa finns kvar som referens/backup, men nya produktflöden ska i första hand läsa och skriva Val Town.\n\nSe `COACHING_WORKFLOW.md` för det praktiska arbetsflödet mellan appen, coachchatten och Work.",[],[394],"4fb02f21-73bf-4594-97f0-766dc286d4f0","COACHING_WORKFLOW.md","52080aae-9e79-11f1-9940-1607ee4eb77e",57,["D",1787515281831],"# Coaching workflow\n\nDet här dokumentet beskriver hur träningsappen ska användas tillsammans med ChatGPT-projektet **Träning**. Syftet är att undvika två parallella coacher eller två olika source-of-truth-system.\n\n## Roller\n\n### Val Town\n\nVal Town är primär strukturerad datakälla och produktionsbackend.\n\nAnsvar:\n- lagra `sessions`, `laps`, `performance_entries`, `workout_templates`, `coach_state` och `daily_recommendations`,\n- driva appens UI/API,\n- ta emot nya genomförda pass från workout mode,\n- visa den rekommendation som redan finns i `daily_recommendations`.\n\nVal Town ska **inte** själv anropa en LLM för att coacha eller skapa dagens pass. Den gamla `daily.ts`-cronen är borttagen.\n\n### ChatGPT-projektchatten\n\nDen vanliga projektchatten är den personliga coachen och äger träningsresonemanget.\n\nEfter ett pass kan coachen:\n1. trigga `intervals_sync.ts` on demand för att hämta färsk Garmin/Intervals-data och därefter läsa senaste Val Town-sessionen,\n2. diskutera känsla, teknik, motivation och belastning med användaren,\n3. komplettera eller korrigera strukturerade data när det behövs,\n4. uppdatera `coach_state/current` när samtalet ger en **bestående** ny lärdom,\n5. markera sessionen `processed_at` först när den faktiskt har hanterats/coachas klart.\n\nExempel på bestående coach-state:\n- nuvarande träningsprioriteringar,\n- kalibrering av vikter/reps,\n- skills som ska byggas gradvis,\n- återkommande preferenser,\n- relevanta teknik-/belastningsbegränsningar.\n\nKortlivade kommentarer om ett enskilt pass hör normalt hemma i `sessions.notes`, inte i `coach_state`.\n\n### ChatGPT Scheduled Task\n\nEn extern ChatGPT-task kör dagligen kl. **07:00 Europe/Stockholm**.\n\nDen ska:\n1. läsa senaste `sessions`, oprocessade nya app-sessioner och `performance_entries`,\n2. läsa hela den aktiva `workout_templates`-katalogen,\n3. läsa `coach_state/current`,\n4. väga träningsmix, återhämtning och aktuella prioriteringar,\n5. skriva/upserta en rad för dagens datum i `daily_recommendations`,\n6. använda `model = 'chatgpt-coach'`,\n7. ange `based_on_session_id` när en nylig session är central för beslutet.\n\nTasken får läsa oprocessade sessioner för att göra en bättre morgonrekommendation, men ska **inte** markera dem processed bara för att de lästs.\n\n### ChatGPT Work\n\nWork används för större produkt- och kodförändringar: UI, workout mode, nya progressvyer, FIT-upload, större API-/databasrefaktorer osv.\n\nWork ska innan större ändringar läsa `README.md` och detta dokument och bevara följande kontrakt:\n- Val Town är primär träningsdatakälla.\n- Projektchatten/ChatGPT äger coachinglogiken.\n- Appen presenterar `daily_recommendations`; den genererar inte egna konkurrerande rekommendationer.\n- `coach_state` är bryggan mellan kvalitativa coachdiskussioner och strukturerad data.\n- Google Sheets är legacy/import/backup om inget annat beslutas.\n\n## Normalflöde efter ett pass\n\n```text\nWorkout mode\n    ↓\nVal Town session\n    ↓\nAnvändaren diskuterar passet i projektchatten\n    ↓\nChatGPT läser sessionen + eventuell träningsfil\n    ↓\nSession notes / performance_entries kompletteras vid behov\n    ↓\nBestående lärdom → coach_state\n    ↓\nNästa morgons Scheduled Task\n    ↓\ndaily_recommendations\n    ↓\nHome i appen\n```\n\nDet är okej om användaren inte kommer till chatten efter varje pass. Morgontasken kan ändå använda den strukturerade sessionen. Coachdiskussionen lägger framför allt till den kvalitativa tolkningen.\n\n## `coach_state/current`\n\n`coach_state` har ett JSON-fält `value_json`. Nuvarande konvention är ungefär:\n\n```json\n{\n  \"priorities\": [\"...\"],\n  \"preferences\": [\"...\"],\n  \"calibration\": [\"...\"],\n  \"constraints\": [\"...\"],\n  \"updated_by\": \"chatgpt_coach\"\n}\n```\n\nHåll state kort, aktuellt och handlingsbart. Ersätt gamla slutsatser när de inte längre gäller i stället för att bara append:a historik.\n\n## `daily_recommendations`\n\nVarje datum ska ha högst en aktuell rad. Rekommendationen består av:\n- `first_choice_json` – primärt pass,\n- `alternatives_json` – två rimliga alternativ,\n- `rationale` – kort motivering utifrån senaste data,\n- `based_on_session_id` – senaste relevanta passet när tillämpligt,\n- `model` – normalt `chatgpt-coach`,\n- `generated_at`.\n\nRekommendationen ska vara konkret nog att användaren kan börja träna direkt från Home-vyn. Undvik generisk coachtext och onödig repetition av rörelsemönster från de senaste passen.\n\n## Google Sheets\n\nTidigare historik och passbibliotek har importerats från Google Sheets. De används som legacy/referens och ska inte skrivas till automatiskt från appen eller Work utan ett nytt uttryckligt beslut.\n",[],[402],"bf91df80-1153-4615-a8e1-a5870d81a0cb","CHANGELOG.md","01a02b61-7568-77b9-9da3-b61964261763",44,["D",1787437950110],"# Changelog\n\n## 2026-08-23 — Coach ownership and Val Town source of truth\n\n- Val Town is now the primary structured training data source.\n- Added persistent `coach_state` for current priorities, preferences, calibration and constraints.\n- ChatGPT project chat owns coaching logic; a ChatGPT Scheduled Task writes `daily_recommendations` each morning.\n- Removed the unused Val Town LLM/cron file `daily.ts` and its dead recommendation helper functions.\n- `GET /api/coach/context` now includes `coach_state` and identifies Val Town as the primary source.\n- Added `COACHING_WORKFLOW.md` so future Work sessions preserve the coaching/data contract.\n\n---\n\n## Upstream template history\n\n### 2026-07-30 — Immutable asset caching\n\nFrontend files are now served at version-addressed URLs\n(`/__immutable/45/frontend/index.tsx`) with\n`Cache-Control: public, max-age=31536000, immutable`, so repeat visits load the\nwhole client graph from the browser cache — roughly 3× faster (~665ms → ~157ms\nmeasured). Publishing your val bumps its version, which changes every URL, so\ncaches invalidate automatically. Old-version URLs return 404 after a publish\n(like Next.js build assets); a reload picks up the new version.\n\nWhat changed in the template:\n\n- `frontend/index.html` → [`frontend/root.tsx`](/frontend/root.tsx): the HTML\n  shell is now JSX and stamps asset URLs with `immutableFileUrl()`\n- [`index.ts`](/index.ts): serves `Root()` at `/`, and one\n  `app.get(\"/__immutable/*\", (c) => serveImmutableFile(c.req.path))` route\n  serves all frontend files\n\n### Upgrading an existing remix\n\nYour copy of this template doesn't update automatically. Two options:\n\n**Minimal (most of the benefit):** point both routes at `serveImmutableFile` —\nyour existing bare URLs redirect into versioned space, the new route serves\nthem, and the whole module graph gets cached (costs one redirect per page view):\n\n```ts\nimport { serveImmutableFile } from \"https://esm.town/v/std/utils/index.ts\";\n\napp.get(\"/__immutable/*\", (c) => serveImmutableFile(c.req.path));\napp.get(\"/frontend/**/*\", (c) => serveImmutableFile(c.req.path)); // was serveFile\n```\n\n**Full upgrade (also removes the redirect):** three self-contained steps —\nno other files needed. Adjust the `<title>`, favicon, and body of `Root()` to\nmatch your app's existing `index.html`, and stamp anything else your shell\nreferences directly (images, css) with `immutableFileUrl()`.\n\n1. Create `frontend/root.tsx`:\n\n```tsx\n/** @jsxImportSource npm:hono@4/jsx */\nimport { raw } from \"npm:hono@4/html\";\nimport { immutableFileUrl } from \"https://esm.town/v/std/utils/index.ts\";\n\n// The HTML shell for the app. It is never cached, so immutableFileUrl can stamp\n// the current val version into each asset URL — the browser caches those\n// immutably, and publishing the val changes the URLs, refetching exactly once.\nexport function Root() {\n  return (\n    <>\n      {raw(\"<!DOCTYPE html>\")}\n      <html lang=\"en\">\n        <head>\n          <meta charSet=\"UTF-8\" />\n          <meta name=\"viewport\" content=\"width=device-width, initial-scale=1.0\" />\n          <title>React Hono Val Town Starter</title>\n          <script src=\"https://cdn.twind.style\" crossOrigin=\"\" />\n          <link rel=\"icon\" href={immutableFileUrl(\"/frontend/favicon.svg\")} type=\"image/svg+xml\" />\n        </head>\n        <body className=\"font-sans text-gray-800 p-6\">\n          <main>\n            <div id=\"root\" />\n          </main>\n          <script src=\"https://esm.town/v/std/catch\" />\n          <script src={immutableFileUrl(\"/frontend/index.tsx\")} type=\"module\" />\n        </body>\n      </html>\n    </>\n  );\n}\n```\n\n2. In your Hono entrypoint, import `Root` and `serveImmutableFile`, and replace\n   your `/` and frontend file routes with:\n\n```ts\nimport { serveImmutableFile } from \"https://esm.town/v/std/utils/index.ts\";\nimport { Root } from \"./frontend/root.tsx\";\n\n// Serve the (never-cached) HTML shell at the root /\napp.get(\"/\", (c) => c.html(Root()));\n\n// Serve frontend files at the version-addressed URLs Root() stamps, cached immutably\napp.get(\"/__immutable/*\", (c) => serveImmutableFile(c.req.path));\n```\n\n3. Delete `frontend/index.html` (and any now-unused `serveFile` import).\n",[],[410],"d2928a81-4285-463a-8d73-d670f6c3cb1f","utils.ts","062b8e96-9e72-11f1-af07-1607ee4eb77e",17,["D",1787434895021],"import type { WorkoutType } from \"./types.ts\";\n\nexport function seconds(value: number) {\n  const safe = Math.max(0, Math.round(value || 0));\n  const minutes = Math.floor(safe / 60);\n  return `${String(minutes).padStart(2, \"0\")}:${String(safe % 60).padStart(2, \"0\")}`;\n}\n\nexport function shortDate(value: string) {\n  return new Intl.DateTimeFormat(\"sv-SE\", { day: \"numeric\", month: \"short\" }).format(new Date(value));\n}\n\nexport function fullDate(value: string) {\n  return new Intl.DateTimeFormat(\"sv-SE\", { weekday: \"short\", day: \"numeric\", month: \"long\" }).format(new Date(value));\n}\n\nexport function pace(value: number | null | undefined) {\n  if (!value) return \"–\";\n  return `${Math.floor(value / 60)}:${String(Math.round(value % 60)).padStart(2, \"0\")}/km`;\n}\n\nexport function typeLabel(type: WorkoutType) {\n  return ({ amrap: \"AMRAP\", emom: \"EMOM\", for_time: \"PÅ TID\", open: \"ÖPPET\" } as const)[type];\n}\n\nexport function durationLabel(duration: number, type: WorkoutType) {\n  if (type === \"open\" && duration) return `${Math.round(duration / 60)} min`;\n  if (!duration) return \"På tid\";\n  return `${Math.round(duration / 60)} min`;\n}\n\nexport function uid() {\n  return crypto.randomUUID?.() || `${Date.now()}-${Math.random()}`;\n}\n",[],[294,418],"6c4aa849-22e6-4614-84c1-b2591aaca3ba","types.ts","03607c76-9e72-11f1-aebc-1607ee4eb77e",23,["D",1787435928402],"export type WorkoutType = \"amrap\" | \"emom\" | \"for_time\" | \"open\";\n\nexport type Exercise = { name: string; reps: string; tip?: string };\n\nexport type Template = {\n  id: string;\n  name: string;\n  type: WorkoutType;\n  duration_seconds: number;\n  rounds_target: number | null;\n  default_weight_kg: number | null;\n  description: string;\n  tags: string[];\n  exercises: Exercise[];\n  is_standard: boolean;\n};\n\nexport type Session = {\n  id: string;\n  template_id: string | null;\n  name: string;\n  type: WorkoutType;\n  started_at: string;\n  completed_at: string;\n  duration_seconds: number;\n  rounds: number | null;\n  partial_reps: number | null;\n  effort: number | null;\n  feeling: number | null;\n  notes: string;\n  weight_kg: number | null;\n  distance_km: number | null;\n  avg_pace_sec_km: number | null;\n  avg_hr: number | null;\n  cadence_spm: number | null;\n  source: \"google_sheet\" | \"val_town\";\n  sync_status: \"official\" | \"pending_sync\" | \"synced\";\n};\n\nexport type Recommendation = {\n  date: string;\n  first_choice: { template_id: string; title: string; detail: string; intent?: string };\n  alternatives: Array<{ template_id: string; title: string; detail: string }>;\n  rationale: string;\n};\n\nexport type Progress = {\n  sessions_this_week: number;\n  sessions_last_28_days: number;\n  active_weeks_last_8: number;\n  pending_sync: number;\n  frequency_by_week: Array<{ week: string; sessions: number }>;\n  kb_load_by_month: Array<{ month: string; max_weight: number; sessions: number }>;\n  recent_runs: Session[];\n  standard_progress: Array<{ template_id: string; name: string; sessions: Session[] }>;\n  skills: Array<{ metric_key: string; value: number; unit: string; created_at: string }>;\n};\n\nexport type Bootstrap = {\n  templates: Template[];\n  sessions: Session[];\n  recommendation: Recommendation;\n  progress: Progress;\n};\n\nexport type Page = \"home\" | \"workouts\" | \"history\" | \"progress\";\n",[],[294,426],"b5c4b409-f054-486a-93bb-ddb8821d840e","root.tsx","01a02b61-7568-77b9-9da3-ae9e52aa4046",["D",1787434823242],"/** @jsxImportSource npm:hono@4/jsx */\nimport { raw } from \"npm:hono@4/html\";\nimport { immutableFileUrl } from \"https://esm.town/v/std/utils/index.ts\";\n\nexport function Root() {\n  return (\n    <>\n      {raw(\"<!DOCTYPE html>\")}\n      <html lang=\"sv\">\n        <head>\n          <meta charSet=\"UTF-8\" />\n          <meta name=\"viewport\" content=\"width=device-width, initial-scale=1, viewport-fit=cover\" />\n          <meta name=\"theme-color\" content=\"#17211b\" />\n          <meta name=\"apple-mobile-web-app-capable\" content=\"yes\" />\n          <meta name=\"apple-mobile-web-app-status-bar-style\" content=\"black-translucent\" />\n          <title>Jonas träning</title>\n          <script src=\"https://cdn.twind.style\" crossOrigin=\"\" />\n          <link rel=\"manifest\" href=\"/manifest.webmanifest\" />\n          <link rel=\"icon\" href={immutableFileUrl(\"/frontend/favicon.svg\")} type=\"image/svg+xml\" />\n        </head>\n        <body className=\"m-0 bg-[#f3f1eb] text-[#17211b] antialiased selection:bg-[#d7ff68]\">\n          <div id=\"root\" />\n          <script src=\"https://esm.town/v/std/catch\" />\n          <script src={immutableFileUrl(\"/frontend/index.tsx\")} type=\"module\" />\n        </body>\n      </html>\n    </>\n  );\n}\n",[],[294,434],"e06d9a6a-8b5d-4394-b2bf-5eaa2f25956b","index.tsx","01a02b61-7568-77b9-9da3-aba02fb82d47",11,["D",1787434827131],"/** @jsxImportSource https://esm.sh/react@18.2.0 */\nimport { createRoot } from \"https://esm.sh/react-dom@18.2.0/client\";\nimport { App } from \"./components/App.tsx\";\n\nconst root = document.getElementById(\"root\");\nif (!root) throw new Error(\"No root element found\");\ncreateRoot(root).render(<App />);\n",[],[294,441],"4ea1c47b-f1a6-4519-b295-03594c390ea0","favicon.svg","01a02b61-7568-77b9-9da3-a47f0a793728",12,["D",1787434830068],"<?xml version=\"1.0\" encoding=\"UTF-8\"?>\n<svg width=\"64\" height=\"64\" viewBox=\"0 0 64 64\" xmlns=\"http://www.w3.org/2000/svg\">\n  <rect width=\"64\" height=\"64\" rx=\"18\" fill=\"#17211b\"/>\n  <path d=\"M18 36h6l4-11 7 19 5-14 4 6h4\" fill=\"none\" stroke=\"#d7ff68\" stroke-width=\"5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"/>\n</svg>\n",[],[294,449],["D",1787436015896],[],[294,212,129],["D",1787436119056],[],[294,212,120],["D",1787434802334],[],[294,212,111],["D",1787435921260],[],[294,212,160],["D",1787434202328],[],[294,212,101],["D",1787434820099],[],[294,212,90],["D",1787434202328],[337,338,339,340,341,342],[294,212],"6cbbc0c4-fcf3-4768-a22b-c9e5aa6290d7",["D",1787434202328],[336,343,344,345,346,347],[294],["D",1787434202328],["D",1789521640046],{"_11":12,"_265":96},{"_11":12,"_261":-5,"_95":96,"_31":94,"_262":263,"_264":30},{"_53":252,"_13":16,"_47":50,"_253":215,"_254":-5,"_255":-5,"_256":-5,"_257":-5,"_258":-5,"_259":14,"_260":12},"ctx",{"_68":-5,"_284":519,"_520":521,"_522":523,"_524":30,"_525":30,"_526":30,"_527":24,"_528":-5,"_529":-7,"_530":-7,"_531":26,"_532":30,"_533":30,"_534":-5,"_535":30,"_536":30,"_537":30,"_538":-5},"ENV",{"_490":491,"_492":493,"_494":16,"_495":496,"_497":498,"_499":500,"_501":502,"_503":504,"_505":506,"_507":508,"_509":510,"_511":512,"_513":514,"_515":516,"_517":518},"REACT_APP_SENTRY_DSN","https://586020d86f05489db63a554690acf1e9@o1398359.ingest.sentry.io/6724499","RENDER_GIT_COMMIT","e87eb04e707cf64e7e532c8e8ec395f209e17f15","RENDER_GIT_BRANCH","POSTHOG_API_TOKEN","phc_nmoyuAkStEZuUp69rYlg1DZgrIt19Gx0Y4Hwf8tGgJP","POSTHOG_API_HOST","https://wart.val.town","WEB_API_TEMPLATE","https://{val}.web.val.run","APP_URL","https://www.val.town","MODULE_URL","https://esm.town","VANITY_WEB_API_TEMPLATE","https://{label}.val.run/","DENOLS_URL","https://lsp.val.town","NODE_ENV","production","CLOUDFLARE_TURNSTILE_SITE_KEY","0x4AAAAAACtaIZJH7s9rBMZ6","GOOGLE_CLIENT_ID","875989696899-jtsqkhlbdv5jrlsk8631p7ipjg3c6o62.apps.googleusercontent.com","STRIPE_PUBLISHABLE_KEY","pk_live_51N2zvWEpZTTLipIkVEwXrUG9AT0yeOOEYxszarZT1jpsZV58Ly6wlg3SltZpHN26CUalOBmUSY7adQRQiSkCZz2500qSXNkf8Y","API_URL","https://api.val.town",[],"preferencesKeybindings","default","preferencesTheme","light","preferencesFixers","preferencesCopilot","preferencesSelectionAi","preferencesCloseBrackets","preferencesChatPanelState","preferencesDprint","preferencesDenofmt","notificationCount","flagDenols","isBusinessOrgMember","businessOrgHandle","isBusinessOrgAdmin","isHigherTownieTier","navCollapsed","currentOrgId"]
</article></body></html>

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