`, 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

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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(null);\n return (\n

\n {exercises.map((exercise, index) => {\n const expanded = open === index;\n return (\n

\n {numbered ? {index + 1} : null}\n {exercise.name}\n {exercise.reps}\n 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 ? : }\n \n

\n {expanded ?

{exerciseTip(exercise)}

: null}\n

\n );\n })}\n

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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",[148],"fd92a765-e4ed-403d-8427-4d57bcb5c1fc","db.ts","fde5ebb4-9e71-11f1-9141-1607ee4eb77e",2,["D",1787434785320],"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 | 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 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 ('official_sheet_id', ?)\", args: [\"1fg2vYWJwAx3NY9Tv2usMpCO-KoeDZnsca7_XtSngJbU\"] },\n { sql: \"INSERT OR IGNORE INTO sync_state(key, value) VALUES ('official_sheet_tab', ?)\", args: [\"Träningsdagbok - Kettlebell & Core V5\"] },\n { sql: \"INSERT OR IGNORE INTO sync_state(key, value) VALUES ('official_sheet_mode', 'read_only')\" },\n ]);\n}\n\nfunction json(value: string | null | undefined, fallback: T): T {\n try { return value ? JSON.parse(value) : fallback; } catch { return fallback; }\n}\n\nfunction templateRow(row: Record) {\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 | 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>;\n const frequency = frequencyResult.rows as Array>;\n const recentRuns = sessions.filter((session) => Number(session.distance_km || 0) > 0).slice(0, 8);\n const standardProgress = (templateResult.rows as Array>)\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>).map(templateRow),\n sessions,\n recommendation: recommendationRow((recommendationResult.rows as Array>)[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>).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 }> = [{\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 result = await 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 const recommendation = await sqlite.execute(\"SELECT * FROM daily_recommendations ORDER BY for_date DESC LIMIT 1\");\n return {\n generated_at: new Date().toISOString(),\n official_history: { sheet_id: \"1fg2vYWJwAx3NY9Tv2usMpCO-KoeDZnsca7_XtSngJbU\", mode: \"read_only\" },\n new_sessions: result.rows,\n latest_recommendation: recommendationRow((recommendation.rows as Array>)[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 async function recommendationContext() {\n await ensureSchema();\n const [sessions, templateRows] = await Promise.all([\n sqlite.execute(\"SELECT * FROM sessions ORDER BY completed_at DESC LIMIT 14\"),\n sqlite.execute(\"SELECT id, name, type, duration_seconds, default_weight_kg, tags_json FROM workout_templates WHERE active = 1\"),\n ]);\n return { sessions: sessions.rows, templates: templateRows.rows };\n}\n\nexport async function saveRecommendation(value: {\n date: string;\n first_choice: Record;\n alternatives: Array>;\n rationale: string;\n based_on_session_id?: string | null;\n model: string;\n}) {\n await ensureSchema();\n await sqlite.execute({\n sql: `INSERT INTO daily_recommendations\n (id, for_date, first_choice_json, alternatives_json, rationale, based_on_session_id, model, generated_at)\n VALUES (?, ?, ?, ?, ?, ?, ?, ?)\n ON CONFLICT(for_date) DO UPDATE SET first_choice_json = excluded.first_choice_json,\n alternatives_json = excluded.alternatives_json, rationale = excluded.rationale,\n based_on_session_id = excluded.based_on_session_id, model = excluded.model,\n generated_at = excluded.generated_at`,\n args: [crypto.randomUUID(), value.date, JSON.stringify(value.first_choice), JSON.stringify(value.alternatives),\n value.rationale, value.based_on_session_id || null, value.model, new Date().toISOString()],\n });\n return value;\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",[157],"05fc53f1-c769-48ae-a055-b36bb01d9c83","daily.ts","010cf9ea-9e72-11f1-af07-1607ee4eb77e",["D",1787434790613],"interval","import { ValTownOpenAI } from \"https://esm.town/v/std/openai/main.ts\";\nimport { fallbackRecommendation, recommendationContext, saveRecommendation } from \"./db.ts\";\n\ntype Interval = { lastRunAt?: Date };\n\nexport default async function dailyRecommendation(interval: Interval) {\n const context = await recommendationContext();\n const since = interval.lastRunAt || new Date(Date.now() - 24 * 60 * 60 * 1000);\n const newSessions = (context.sessions as Array>)\n .filter((session) => new Date(String(session.completed_at)).getTime() > since.getTime());\n console.log(`Generating recommendation; ${newSessions.length} new session(s) since ${since.toISOString()}`);\n\n const allowedIds = new Set((context.templates as Array>).map((template) => String(template.id)));\n try {\n const openai = new ValTownOpenAI({});\n const response = await openai.responses.create({\n model: \"gpt-5.4-nano\",\n instructions: `Du är Jonas personliga träningscoach. Svara på svenska och välj bara pass från listan.\nJonas föredrar korta tydliga pass på 15–20 minuter, AMRAP/EMOM, en kettlebell (oftast 20 kg), funktionell styrka och puls.\nPress är en svag länk. Undvik clean-rack om handleden gör ont och thruster/press om nedre högra ryggen nyper.\nAlla pass ska inte vara högintensiva; ge ett lugnt alternativ när återhämtning är rimlig.\nDet här är en rekommendation, inte en AI-chatt. Motiveringen ska vara konkret och högst två meningar.`,\n input: JSON.stringify({\n today: new Date().toISOString().slice(0, 10),\n new_sessions_since_last_run: newSessions,\n recent_sessions: context.sessions,\n available_templates: context.templates,\n }),\n text: {\n format: {\n type: \"json_schema\",\n name: \"daily_recommendation\",\n strict: true,\n schema: {\n type: \"object\",\n additionalProperties: false,\n required: [\"first_choice\", \"alternatives\", \"rationale\"],\n properties: {\n first_choice: {\n type: \"object\",\n additionalProperties: false,\n required: [\"template_id\", \"title\", \"detail\", \"intent\"],\n properties: {\n template_id: { type: \"string\" },\n title: { type: \"string\" },\n detail: { type: \"string\" },\n intent: { type: \"string\" },\n },\n },\n alternatives: {\n type: \"array\",\n minItems: 2,\n maxItems: 2,\n items: {\n type: \"object\",\n additionalProperties: false,\n required: [\"template_id\", \"title\", \"detail\"],\n properties: {\n template_id: { type: \"string\" },\n title: { type: \"string\" },\n detail: { type: \"string\" },\n },\n },\n },\n rationale: { type: \"string\" },\n },\n },\n },\n },\n });\n const parsed = JSON.parse(response.output_text || \"{}\");\n const ids = [parsed.first_choice?.template_id, ...(parsed.alternatives || []).map((item: Record) => item.template_id)];\n if (!ids.every((id) => allowedIds.has(String(id)))) throw new Error(\"Model selected an unknown workout template\");\n return await saveRecommendation({\n date: new Date().toISOString().slice(0, 10),\n first_choice: parsed.first_choice,\n alternatives: parsed.alternatives,\n rationale: parsed.rationale,\n based_on_session_id: newSessions.at(-1)?.id ? String(newSessions.at(-1)?.id) : null,\n model: \"gpt-5.4-nano\",\n });\n } catch (error) {\n console.error(\"Recommendation generation failed; saving deterministic fallback\", error);\n const fallback = fallbackRecommendation();\n return await saveRecommendation({\n date: fallback.date,\n first_choice: fallback.first_choice,\n alternatives: fallback.alternatives,\n rationale: fallback.rationale,\n based_on_session_id: newSessions.at(-1)?.id ? String(newSessions.at(-1)?.id) : null,\n model: \"fallback\",\n });\n }\n}\n",[164],"94507e90-1e5e-45fd-9331-3b5f8d8f0898","README.md","01a02b61-7568-77b9-9da3-bab9ae8201fe",13,["D",1787434833122],"# Jonas träning\n\nMobil-first personlig träningsapp i Val Town. React-frontenden, Hono-API:t, SQLite-databasen och den dagliga rekommendations-cronen ligger i samma val.\n\n## V1\n\n- Home med dagens förstaval, två alternativ och kort motivering.\n- Workouts med träningsbibliotek från den befintliga träningsloggen.\n- Workout mode för AMRAP, EMOM, på tid och öppna pass, med timer och varv/laps.\n- History som blandar officiell Google Sheet-historik och nya `pending_sync`-pass.\n- Progress för frekvens, kettlebellbelastning, löpning, standardpass samt framtida pull-ups/toes-to-bar.\n- Val Town-inloggning och ägarkontroll för `jonasolof`.\n\n## Hybrid med Google Sheet\n\nOfficiell historik är fortsatt Google Sheet `1fg2vYWJwAx3NY9Tv2usMpCO-KoeDZnsca7_XtSngJbU`. Val Town behandlar arket som read-only. Nya app-pass sparas i `sessions` med `source = 'val_town'` och `sync_status = 'pending_sync'`.\n\nChatGPT kan läsa nya pass direkt via Val Town-integrationen:\n\n```sql\nSELECT * FROM sessions\nWHERE processed_at IS NULL\nORDER BY completed_at ASC;\n```\n\nEfter coaching/synk kan samma integration sätta `processed_at` och vid Sheet-synk även `sync_status = 'synced'`.\n\n## Daglig rekommendation\n\n`daily.ts` körs varje dag via en Val Town interval-trigger. Den använder `interval.lastRunAt` för att identifiera nya pass, läser de 14 senaste sessionerna och skriver en strukturerad rad i `daily_recommendations`. Den använder Val Towns OpenAI-proxy med `gpt-5.4-nano` och faller tillbaka till en deterministisk rekommendation om LLM-anropet misslyckas.\n\nCron kör i UTC. Schemat är `15 5 * * *`, ungefär 07:15 svensk sommartid och 06:15 vintertid.\n\n## Datamodell\n\n- `workout_templates` – passupplägg och standardpass.\n- `sessions` – genomförda pass, källa, syncstatus och meningsfulla resultat.\n- `laps` – varv/minuter med elapsed time.\n- `performance_entries` – utbyggbart för exempelvis pull-ups och toes-to-bar.\n- `daily_recommendations` – förstaval, alternativ, motivering och modell.\n- `sync_state` – Google Sheet-id och hybridinställningar.\n",[171],"3d10ffed-dc9a-417d-98cc-0a26154033e0","CHANGELOG.md","01a02b61-7568-77b9-9da3-b61964261763",["D",1787434202328],"# Changelog\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 ``, 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\n

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