Lift Log

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*\n * Pure functions, no I/O. Shared by the val (server), the browser (app.js) and the local tests.\n * Source of truth: rob-12-week-strength-block.md §4–5, encoded here as code. Nothing here is\n * program text: every number comes from the parsed program (load table, rules, current weights).\n */\n\nconst DAY_MS = 86400000;\n\n// ---------- dates and weeks ----------\n\nexport function mondayOf(iso) {\n const d = new Date(iso.slice(0, 10) + \"T00:00:00Z\");\n const dow = (d.getUTCDay() + 6) % 7; // Monday = 0\n d.setUTCDate(d.getUTCDate() - dow);\n return d.toISOString().slice(0, 10);\n}\n\nexport function addDays(iso, n) {\n const d = new Date(iso.slice(0, 10) + \"T00:00:00Z\");\n d.setUTCDate(d.getUTCDate() + n);\n return d.toISOString().slice(0, 10);\n}\n\n/** 0-based calendar-week index of a date relative to the block start (weeks start Monday). */\nexport function weekIndexOf(iso, blockStart) {\n return Math.round((Date.parse(mondayOf(iso)) - Date.parse(mondayOf(blockStart))) / (7 * DAY_MS));\n}\n\nconst clamp = (n, lo, hi) => Math.max(lo, Math.min(hi, n));\n\n/**\n * Program week for a date.\n * Rob: advances at each Monday boundary only if the previous calendar week had ≥1 logged\n * session (a missed week is repeated — the counter does not advance).\n * Girls: plain calendar weeks since the block start.\n */\nexport function programWeek(program, log, iso) {\n const idx = weekIndexOf(iso, program.blockStart);\n const max = program.weeksPlanned || 12;\n if (idx < 0) return 1;\n if (program.athlete !== \"rob\") return clamp(idx + 1, 1, max);\n const trained = new Set(trainedLog(log).filter((e) => e.athlete === program.athlete).map((e) => weekIndexOf(e.date, program.blockStart)));\n let week = 1;\n for (let i = 0; i < idx; i++) if (trained.has(i)) week++;\n return clamp(week, 1, max);\n}\n\n/** Wave number (1, 2, 3 …) for a non-light week; null for light weeks. */\nexport function waveOf(week, loadTable) {\n const row = loadTable[week - 1];\n if (!row || row.light) return null;\n return 1 + loadTable.slice(0, week - 1).filter((r) => r.light).length;\n}\n\nexport function weeksInWave(wave, loadTable) {\n return loadTable.filter((r) => !r.light && waveOf(r.week, loadTable) === wave).map((r) => r.week);\n}\n\n// ---------- rounding ----------\n\nexport const round5 = (x) => Math.round(x / 5) * 5;\nexport const ceil5 = (x) => Math.ceil(x / 5 - 1e-9) * 5;\n\n// ---------- program lookups ----------\n\nexport function allExercises(program) {\n return Object.values(program.sessions || {}).flat();\n}\n\nexport function findExercise(program, id) {\n return allExercises(program).find((e) => e.id === id) || null;\n}\n\n/** \"squat\" | \"deadlift\" for a main lift, by name. */\nexport function mainLiftKey(ex) {\n return /squat/i.test(ex.name) ? \"squat\" : \"deadlift\";\n}\n\n// ---------- log lookups ----------\n\n/** A session counts only if at least one set was completed — however it was closed. */\nexport function isTrained(e) {\n return !!e && Array.isArray(e.sets) && e.sets.some((s) => s.done && !s.skipped);\n}\nexport function trainedLog(log) {\n return (log || []).filter(isTrained);\n}\n\nfunction doneSets(log, exerciseId) {\n const out = [];\n for (const e of trainedLog(log)) {\n for (const s of e.sets || []) {\n if (s.exerciseId !== exerciseId || !s.done || s.skipped) continue;\n out.push({ ...s, week: e.week, date: e.date, entryId: e.id });\n }\n }\n return out.sort((a, b) => (a.date < b.date ? -1 : a.date > b.date ? 1 : a.setIndex - b.setIndex));\n}\n\n/** Top sets (kind \"top\", or set 0 as a fallback) of a main lift, oldest first. */\nexport function topSets(log, exerciseId) {\n return doneSets(log, exerciseId).filter((s) => s.kind === \"top\" || (s.kind == null && s.setIndex === 0));\n}\n\nfunction latestTopBefore(tops, week) {\n const prior = tops.filter((s) => s.week < week);\n return prior.length ? prior[prior.length - 1] : null;\n}\n\nfunction topOfWeek(tops, week) {\n const inWeek = tops.filter((s) => s.week === week);\n return inWeek.length ? inWeek[inWeek.length - 1] : null;\n}\n\n// ---------- main lifts (rpe-main) ----------\n\n/**\n * Target for a main lift in a given program week.\n * opts.flags: this week's checked two-flag items (array of strings); ≥2 → −10% for the week.\n * Returns { exerciseId, week, weight, reps, rpe, rpeMax, sets:[{kind, weight, reps, rpe}], reason, light }.\n */\nexport function mainLiftTarget(program, log, exerciseId, week, opts = {}) {\n const ex = findExercise(program, exerciseId);\n const rows = program.loadTable;\n const rules = program.rules;\n const row = rows[week - 1];\n if (!ex || !row) return null;\n const lk = mainLiftKey(ex);\n const spec = row[lk];\n const tops = topSets(log, exerciseId);\n let weight = null;\n let reason = \"\";\n const sets = [];\n\n if (row.light) {\n const prevTop = topOfWeek(tops, week - 1);\n const ref = prevTop ? prevTop.weight : mainLiftTarget(program, log, exerciseId, week - 1, opts)?.weight;\n weight = round5((ref || 0) * (spec.pct || 0.65));\n reason = `${Math.round((spec.pct || 0.65) * 100)}% of week ${week - 1} top set (${ref}${prevTop ? \"\" : \", planned\"})`;\n for (let i = 0; i < (spec.sets || 3); i++) sets.push({ kind: \"work\", weight, reps: spec.reps, rpe: null });\n if (spec.testSet) sets.push({ kind: \"test\", weight: ref, reps: spec.testSet.reps, rpe: spec.testSet.rpe });\n } else {\n const prev = latestTopBefore(tops, week);\n if (week === 1 || !prev) {\n if (week === 1) {\n weight = spec.start ?? ex.current.weight;\n reason = \"week-1 start weight\";\n } else {\n const t = mainLiftTarget(program, log, exerciseId, week - 1, { ...opts, flags: [] });\n weight = t.weight;\n reason = `no logged top set yet — repeating the week ${week - 1} target`;\n }\n } else {\n const prevRow = rows[prev.week - 1];\n const sameWave = !prevRow.light && waveOf(prev.week, rows) === waveOf(week, rows);\n if (!sameWave) {\n // New wave: anchor on the last non-light top set (+10 per §5.2).\n const anchor = [...tops].reverse().find((s) => s.week < week && !rows[s.week - 1].light) || prev;\n weight = anchor.weight + rules.betweenWavesAdd;\n reason = `+${rules.betweenWavesAdd}: new wave, anchored on week ${anchor.week} top set ${anchor.weight}`;\n } else {\n let add;\n let why;\n if (prev.rpe == null) {\n add = rules.atTargetAdd;\n why = `no RPE logged for week ${prev.week}, treated as at target`;\n } else if (prev.rpe < prevRow[lk].rpe) {\n add = rules.underTargetAdd;\n why = `week ${prev.week} top set ${prev.weight} came in under target RPE (${prev.rpe} vs ${prevRow[lk].rpe})`;\n } else if (prev.rpe > prevRow[lk].rpeMax) {\n add = rules.overTargetAdd;\n why = `week ${prev.week} top set ${prev.weight} came in over target RPE (${prev.rpe} vs ${prevRow[lk].rpeMax})`;\n } else {\n add = rules.atTargetAdd;\n why = `week ${prev.week} top set ${prev.weight} came in at target RPE (${prev.rpe})`;\n }\n if (add > rules.weeklyCap) { why += ` · capped at +${rules.weeklyCap}/week`; add = rules.weeklyCap; }\n weight = prev.weight + add;\n reason = `${add > 0 ? \"+\" + add : \"+0\"}: ${why}`;\n }\n if (weight - prev.weight > rules.weeklyCap) {\n weight = prev.weight + rules.weeklyCap;\n reason += ` · capped at +${rules.weeklyCap}/week`;\n }\n }\n const flags = opts.flags || [];\n if (flags.length >= 2) {\n const before = weight;\n weight = round5(weight * (1 - rules.twoFlagPct));\n reason += ` · two-flag rule: −${Math.round(rules.twoFlagPct * 100)}% (${flags.join(\", \")}) from ${before}`;\n }\n const rpe = Math.min(spec.rpe, rules.rpeCap);\n sets.push({ kind: \"top\", weight, reps: spec.reps, rpe, rpeMax: Math.min(spec.rpeMax ?? spec.rpe, rules.rpeCap) });\n const bo = ceil5(weight * (1 - rules.backoffPct));\n for (let i = 0; i < (ex.backoffSets || 0); i++) sets.push({ kind: \"backoff\", weight: bo, reps: spec.reps, rpe: null });\n }\n return { exerciseId, week, weight, reps: sets[0]?.reps ?? null, rpe: row.light ? null : Math.min(spec.rpe, rules.rpeCap), rpeMax: row.light ? null : Math.min(spec.rpeMax ?? spec.rpe, rules.rpeCap), sets, reason, light: !!row.light };\n}\n\n// ---------- accessories (wave-accessory) ----------\n\nfunction repTargetMax(reps) {\n if (typeof reps === \"number\") return reps;\n if (typeof reps === \"string\" && /^\\d+-\\d+$/.test(reps)) return Number(reps.split(\"-\")[1]);\n return null; // AMRAP, time, distance: no rep target to \"hit\"\n}\n\n/**\n * Weight held within a wave; at the start of each new wave +5 lb (or +1 rep for bodyweight /\n * range work) if every logged set in the prior wave hit its rep target, else hold.\n * Light weeks belong to the wave before them.\n */\nexport function accessoryTarget(program, log, ex, week) {\n const rows = program.loadTable;\n let weight = ex.current.weight ?? null;\n let reps = ex.reps;\n const reasons = [];\n if (!rows || ex.progression !== \"wave-accessory\") return { weight, reps, reason: null };\n const need = repTargetMax(ex.reps);\n const thisWave = 1 + rows.slice(0, week - 1).filter((r) => r.light).length; // light weeks belong to the wave before them\n for (let w = 1; w < thisWave; w++) {\n const weeks = weeksInWave(w, rows);\n const lightAfter = rows.find((r) => r.light && r.week > weeks[weeks.length - 1]);\n const span = lightAfter ? [...weeks, lightAfter.week] : weeks;\n const sets = [];\n for (const e of trainedLog(log)) if (span.includes(e.week)) for (const s of e.sets || []) if (s.exerciseId === ex.id && !s.skipped) sets.push(s);\n if (!sets.length) { reasons.push(`wave ${w}: nothing logged, hold`); continue; }\n const allHit = sets.every((s) => s.done && (need == null ? true : (s.reps ?? 0) >= need));\n if (!allHit) { reasons.push(`wave ${w}: a set missed its reps, hold`); continue; }\n if (weight != null) { weight += program.rules.accessoryAdd; reasons.push(`wave ${w}: all sets hit, +${program.rules.accessoryAdd}`); }\n else if (ex.unit !== \"reps\") { reasons.push(`wave ${w}: all sets hit, timed/distance work held`); }\n else if (typeof reps === \"number\") { reps += 1; reasons.push(`wave ${w}: all sets hit, +1 rep`); }\n else if (typeof reps === \"string\" && /^\\d+-\\d+$/.test(reps)) { const [a, b] = reps.split(\"-\").map(Number); reps = `${a + 1}-${b + 1}`; reasons.push(`wave ${w}: all sets hit, +1 rep`); }\n }\n return { weight, reps, reason: reasons.length ? reasons.join(\" · \") : null };\n}\n\n// ---------- fixed lifts ----------\n\n/** Clean pull / clean: sets, reps, weight straight from the load table, capped. */\nexport function pullTarget(program, ex, week) {\n const row = program.loadTable?.[week - 1];\n if (!row || !row.pull) return { sets: ex.sets, reps: ex.reps, weight: ex.current.weight, reason: \"fixed\" };\n const cap = program.rules?.cleanCap ?? 185;\n return { sets: row.pull.sets, reps: row.pull.reps, weight: Math.min(row.pull.weight, cap), cleanAllowed: !!row.pull.cleanAllowed, reason: `load table week ${week}` };\n}\n\n// ---------- session planning ----------\n\n/** Warm-up sections for a session key (items filtered by \"Session X only\"; girls by day). */\nexport function warmupFor(program, sessionKey) {\n if (program.athlete !== \"rob\") return (program.warmup || []).filter((w) => w.key === sessionKey);\n return (program.warmup || []).map((w) => ({ ...w, items: w.items.filter((i) => !i.sessionsOnly || i.sessionsOnly.includes(sessionKey)) }));\n}\n\n/** Per-set targets for one exercise in a given week. Returns [{kind, weight, reps, rpe}] plus reason. */\nexport function exerciseTargets(program, log, ex, week, opts = {}) {\n if (program.athlete !== \"rob\") {\n const n = ex.sets || 1;\n const sets = [];\n for (let i = 0; i < n; i++) sets.push({ kind: \"work\", weightK: ex.current.weightK ?? null, weightA: ex.current.weightA ?? null, reps: ex.reps, rpe: null });\n return { sets, reason: null };\n }\n if (ex.role === \"main\") {\n const t = mainLiftTarget(program, log, ex.id, week, opts);\n return { sets: t.sets, reason: t.reason, light: t.light };\n }\n if (ex.fromLoadTable === \"pull\") {\n const t = pullTarget(program, ex, week);\n const sets = [];\n for (let i = 0; i < (t.sets || 1); i++) sets.push({ kind: \"work\", weight: t.weight, reps: t.reps, rpe: null });\n return { sets, reason: t.reason, cleanAllowed: t.cleanAllowed };\n }\n const t = accessoryTarget(program, log, ex, week);\n const sets = [];\n for (let i = 0; i < (ex.sets || 1); i++) sets.push({ kind: \"work\", weight: t.weight, reps: t.reps, rpe: ex.rpeTarget ?? null });\n return { sets, reason: t.reason };\n}\n\n/**\n * Build the plan for a session on a date: week, warm-up, and blocks (paired accessories = one block).\n * Locked lifts (clean catch) are included only when cleared and the load table allows it that week;\n * the pull is dropped for that week when the clean replaces it.\n */\nexport function buildSession(program, log, settings, sessionKey, dateISO, opts = {}) {\n const week = opts.week || programWeek(program, log, dateISO);\n const list = program.sessions[sessionKey] || [];\n const flags = weekFlags(settings, program.athlete, week);\n const wk = program.loadTable?.[week - 1];\n const cleanOn = program.athlete === \"rob\" && program.cleanCleared && wk?.pull?.cleanAllowed;\n const exercises = list.filter((ex) => (ex.locked ? cleanOn : !(cleanOn && ex.fromLoadTable === \"pull\" && !ex.locked && /pull/i.test(ex.name))));\n const blocks = [];\n const seenPairs = new Map();\n for (const ex of exercises) {\n const t = exerciseTargets(program, log, ex, week, { flags });\n const item = { exercise: ex, targets: t.sets, reason: t.reason };\n const group = ex.pair ? ex.pair.replace(/[ab]$/, \"\") : null;\n if (group && seenPairs.has(group)) { seenPairs.get(group).items.push(item); continue; }\n const block = { id: group ? `pair-${group}` : ex.id, pair: !!group, items: [item] };\n if (group) seenPairs.set(group, block);\n blocks.push(block);\n }\n const meta = program.sessionMeta?.[sessionKey] || { title: sessionKey, minutes: null };\n return { athlete: program.athlete, sessionKey, title: meta.title, minutes: meta.minutes, week, light: !!wk?.light, date: dateISO, warmup: warmupFor(program, sessionKey), blocks, flags };\n}\n\n/** A fresh, append-only log entry with every set prefilled to its target (a perfect set is one tap). */\nexport function newLogEntry(plan, opts = {}) {\n const now = opts.now || new Date().toISOString();\n const id = `${plan.athlete}-${plan.date}-${plan.sessionKey}-${(opts.rand || Math.random().toString(36).slice(2, 8))}`;\n const sets = [];\n for (const block of plan.blocks) {\n for (const item of block.items) {\n item.targets.forEach((t, i) => {\n const base = { exerciseId: item.exercise.id, setIndex: i, kind: t.kind, targetReps: t.reps, targetRpe: t.rpe ?? null, reps: prefillReps(t.reps), rpe: t.rpe ?? null, pain: 0, click: false, done: false, skipped: false, skipReason: null };\n if (plan.athlete === \"rob\") sets.push({ ...base, targetWeight: t.weight ?? null, weight: t.weight ?? null });\n else sets.push({ ...base, targetWeightK: t.weightK ?? null, targetWeightA: t.weightA ?? null, weightK: t.weightK ?? null, weightA: t.weightA ?? null, repsK: prefillReps(t.reps), repsA: prefillReps(t.reps) });\n });\n }\n }\n return {\n id,\n athlete: plan.athlete,\n date: plan.date,\n sessionKey: plan.sessionKey,\n week: plan.week,\n dayCount: opts.dayCount ?? null,\n sets,\n notes: \"\",\n exerciseNotes: {},\n warmupDone: {},\n startedAt: opts.manual ? null : now,\n endedAt: null,\n skippedReason: null,\n manual: !!opts.manual,\n createdAt: now,\n };\n}\n\nfunction prefillReps(reps) {\n if (typeof reps === \"number\") return reps;\n if (typeof reps === \"string\" && /^\\d+-\\d+$/.test(reps)) return Number(reps.split(\"-\")[1]);\n return null;\n}\n\n// ---------- weekly check-in (two-flag rule), pain flags, film reminder ----------\n\n/** The four two-flag items (program §5.4). Stored per week as an array of keys in settings. */\nexport const FLAG_ITEMS = [\n { key: \"unrefreshed\", label: \"Woke up unrefreshed 3+ days\" },\n { key: \"rhr\", label: \"Resting heart rate up noticeably\" },\n { key: \"joint\", label: \"Joint pain (not soreness) past 48 h\" },\n { key: \"rpe\", label: \"A top set more than 1 RPE over target\" },\n];\n\nexport function weekFlags(settings, athlete, week) {\n const v = settings?.[athlete]?.weeks?.[week]?.flags;\n return Array.isArray(v) ? v.filter((k) => FLAG_ITEMS.some((f) => f.key === k)) : [];\n}\n\n/** True when any main-lift top set logged in the previous program week was > 1 RPE over its target. */\nexport function rpeOverDetected(program, log, week) {\n if (week <= 1 || !program.loadTable) return false;\n const prevRow = program.loadTable[week - 2];\n if (!prevRow || prevRow.light) return false;\n for (const ex of allExercises(program)) {\n if (ex.role !== \"main\") continue;\n const target = prevRow[mainLiftKey(ex)]?.rpeMax;\n if (target == null) continue;\n for (const s of topSets(log, ex.id)) if (s.week === week - 1 && s.rpe != null && s.rpe > target + 1) return true;\n }\n return false;\n}\n\n/**\n * Auto-removal flag (spec §3): pain ≥ 4 on the same exercise in its two most recent sessions.\n * Returns [{ exerciseId, name, pains: [a, b], dates: [d1, d2] }]. Never removes or swaps anything.\n */\nexport function flaggedExercises(program, log, threshold = 4) {\n const out = [];\n const entries = [...trainedLog(log)].sort((a, b) => a.date.localeCompare(b.date) || (a.createdAt || \"\").localeCompare(b.createdAt || \"\"));\n for (const ex of allExercises(program)) {\n if (!ex.shoulderLog) continue;\n const seen = [];\n for (const e of entries) {\n const sets = (e.sets || []).filter((s) => s.exerciseId === ex.id && s.done && !s.skipped);\n if (!sets.length) continue;\n seen.push({ date: e.date, pain: Math.max(...sets.map((s) => s.pain ?? 0)) });\n }\n if (seen.length < 2) continue;\n const [a, b] = seen.slice(-2);\n if (a.pain >= threshold && b.pain >= threshold) out.push({ exerciseId: ex.id, name: ex.name, pains: [a.pain, b.pain], dates: [a.date, b.date] });\n }\n return out;\n}\n\n/** Bar-speed reminder: once a week, \"film your top set\" (program §5.5). Reminder only. */\nexport function filmReminderDue(settings, athlete, week) {\n return !settings?.[athlete]?.weeks?.[week]?.filmed;\n}\n\n// ---------- Home helpers ----------\n\n/** Day count chosen for a week (\"How many days this week?\"), or null if not answered. */\nexport function weekDays(settings, athlete, week) {\n const v = settings?.[athlete]?.weeks?.[week]?.days;\n return typeof v === \"number\" ? v : null;\n}\n\n/** Session keys with at least one completed set in a program week. */\nexport function sessionsDoneInWeek(log, week) {\n return new Set(trainedLog(log).filter((e) => e.week === week).map((e) => e.sessionKey));\n}\n\n/**\n * Which session is \"today's\".\n * Rob: the first session of this week's plan (from the day count and the program's layout\n * rules, default the 2-day plan) that has no completed sets yet; once the plan is done,\n * the next unplanned session is offered as a bonus.\n * Girls: Saturday's session on Saturday, Monday's on Monday; otherwise the nearer upcoming one.\n */\nexport function todaySession(program, log, settings, dateISO) {\n const week = programWeek(program, log, dateISO);\n const done = sessionsDoneInWeek(log, week);\n const keys = Object.keys(program.sessions);\n if (program.athlete !== \"rob\") {\n const dow = new Date(dateISO.slice(0, 10) + \"T12:00:00Z\").getUTCDay(); // 0 Sun … 6 Sat\n const byDay = { 6: \"sat\", 1: \"mon\", 0: \"sun\", 2: \"tue\", 3: \"wed\", 4: \"thu\", 5: \"fri\" };\n let key = program.sessions[byDay[dow]] ? byDay[dow] : null;\n if (!key) key = dow >= 2 && dow <= 5 ? (program.sessions.sat ? \"sat\" : keys[0]) : (program.sessions.mon ? \"mon\" : keys[0]);\n return { week, key, planned: keys, days: null, bonus: false, done: done.has(key), complete: keys.every((k) => done.has(k)) };\n }\n const days = weekDays(settings, \"rob\", week);\n const plans = program.dayPlans || {};\n const planned = (days && plans[days]?.sessions) || plans[\"2\"]?.sessions || keys.slice(0, 2);\n let key = planned.find((k) => !done.has(k)) || null;\n let bonus = false;\n if (!key) {\n key = keys.find((k) => !done.has(k)) || null;\n bonus = !!key;\n }\n return { week, key, planned, days, bonus, done: key ? done.has(key) : false, complete: !key };\n}\n\n/** Best e1RM per trained session for one exercise, oldest first: [{ date, week, value }]. */\nexport function e1rmSeries(log, exerciseId) {\n const out = [];\n for (const e of [...trainedLog(log)].sort((a, b) => a.date.localeCompare(b.date))) {\n let best = null;\n for (const s of e.sets || []) {\n if (s.exerciseId !== exerciseId || !s.done || s.skipped) continue;\n const v = e1rm(s.weight, s.reps);\n if (v != null && (best == null || v > best)) best = v;\n }\n if (best != null) out.push({ date: e.date, week: e.week, value: best });\n }\n return out;\n}\n\n/** e1RM (Epley) for a done set; null when reps/weight are missing. */\nexport function e1rm(weight, reps) {\n if (weight == null || reps == null || reps <= 0) return null;\n return reps === 1 ? weight : Math.round(weight * (1 + reps / 30));\n}\n",[155],"23eb59ce-6c4e-4163-b401-75697081dce1","parse.js","f7cab39e-ae30-11f1-9374-1607ee4eb77e",["D",1789166104983],1,"/**\n * parse.js — turns the two program markdown files into the program JSON (spec §2).\n *\n * Pure functions, no I/O, no program text: everything here is structure-recognition\n * for the markdown shapes used by rob-12-week-strength-block.md and girls-program.md.\n * Runs unchanged in Deno (the val), Node (local tests) and the browser.\n */\n\nconst REST_DEFAULT = { main: 180, secondary: 120, accessory: 60, power: 120, warmup: 0 };\nconst UPPER_BODY = /bench|row\\b|press|pulldown|pull-?ups?|chin|face pull|pull-apart|external rotation|y-raise|curl|pushdown|carry|plank|landmine|clean|dead bug/i;\nconst MONTHS = { jan: 0, feb: 1, mar: 2, apr: 3, may: 4, jun: 5, jul: 6, aug: 7, sep: 8, oct: 9, nov: 10, dec: 11 };\n\n// ---------- small helpers ----------\n\nexport function slug(s) {\n return String(s)\n .toLowerCase()\n .replace(/\\*\\*/g, \"\")\n .split(/[(,]/)[0]\n .replace(/[^a-z0-9]+/g, \"-\")\n .replace(/^-+|-+$/g, \"\");\n}\n\nfunction cleanName(s) {\n return String(s).replace(/\\*\\*/g, \"\").replace(/\\s+/g, \" \").trim();\n}\n\nfunction firstNumber(s) {\n const m = String(s).match(/\\d+(?:\\.\\d+)?/);\n return m ? Number(m[0]) : null;\n}\n\nfunction cap(s) {\n return s ? s[0].toUpperCase() + s.slice(1) : s;\n}\n\nfunction isoDate(d) {\n const p = (n) => String(n).padStart(2, \"0\");\n return `${d.getUTCFullYear()}-${p(d.getUTCMonth() + 1)}-${p(d.getUTCDate())}`;\n}\n\n/** \"Sept 14, 2026\" → \"2026-09-14\" (UTC, date only). */\nexport function parseLongDate(text) {\n const m = String(text).match(/([A-Za-z]{3,9})\\.?\\s+(\\d{1,2}),\\s*(\\d{4})/);\n if (!m) return null;\n const mo = MONTHS[m[1].slice(0, 3).toLowerCase()];\n if (mo == null) return null;\n return isoDate(new Date(Date.UTC(Number(m[3]), mo, Number(m[2]))));\n}\n\n/** Split a markdown document into `## ` sections: [{ num, title, text }]. */\nexport function sections(md) {\n const out = [];\n const re = /^## (?:(\\d+)\\.\\s*)?(.+)$/gm;\n let m;\n const marks = [];\n while ((m = re.exec(md))) marks.push({ index: m.index, end: m.index + m[0].length, num: m[1] ? Number(m[1]) : null, title: m[2].trim() });\n marks.forEach((mk, i) => {\n const next = marks[i + 1];\n out.push({ num: mk.num, title: mk.title, text: md.slice(mk.end, next ? next.index : md.length).trim() });\n });\n return out;\n}\n\nexport function getSection(md, numOrTitle) {\n return sections(md).find((s) => s.num === numOrTitle || s.title.toLowerCase().startsWith(String(numOrTitle).toLowerCase())) || null;\n}\n\n/** Markdown table → array of cell arrays (header and separator rows skipped). */\nexport function tableRows(text) {\n const rows = [];\n let seenHeader = false;\n for (const line of text.split(/\\r?\\n/)) {\n const t = line.trim();\n if (!t.startsWith(\"|\")) continue;\n if (/^\\|\\s*-{2,}/.test(t)) continue; // separator\n const cells = t.slice(1, t.endsWith(\"|\") ? -1 : undefined).split(\"|\").map((c) => c.trim());\n if (!seenHeader) { seenHeader = true; continue; }\n rows.push(cells);\n }\n return rows;\n}\n\n/**\n * \"3 × 8–10\", \"2 × 30 sec / 2 × 8\", \"Top set + 2 back-off sets\", \"3 × as many as possible\".\n * Returns { sets, reps, unit, each, topSet, backoffSets, raw }.\n */\nexport function parseSetsReps(cell) {\n const raw = String(cell).trim();\n const top = raw.match(/top set \\+ (\\d+) back-off/i);\n if (top) return { sets: null, reps: null, unit: \"reps\", each: false, topSet: true, backoffSets: Number(top[1]), raw };\n const m = raw.match(/(\\d+)\\s*[×x]\\s*(as many as possible|\\d+(?:\\s*[–-]\\s*\\d+)?)\\s*(sec|seconds|m\\b|yards|each)?/i);\n if (!m) return { sets: null, reps: null, unit: \"reps\", each: /each/i.test(raw), topSet: false, backoffSets: 0, raw };\n const repsTxt = m[2].toLowerCase();\n const reps = repsTxt.startsWith(\"as many\") ? \"AMRAP\" : /[–-]/.test(repsTxt) ? repsTxt.replace(/\\s*[–-]\\s*/, \"-\") : Number(repsTxt);\n const u = (m[3] || \"\").toLowerCase();\n const unit = /sec/.test(u) ? \"sec\" : u === \"m\" || u === \"yards\" ? \"m\" : \"reps\";\n return { sets: Number(m[1]), reps, unit, each: /each/i.test(raw), topSet: false, backoffSets: 0, raw };\n}\n\n// ---------- Rob's program ----------\n\nfunction makeExercise({ key, n, name, setsReps, notes, isMain, isPower }) {\n const pair = /^\\d+[ab]$/i.test(n) ? n.toLowerCase() : null;\n const locked = /only if cleared/i.test(name);\n const cleanedName = cleanName(name.replace(/\\s*\$(only if cleared)[^)]*\$/i, \"\"));\n const sr = parseSetsReps(setsReps);\n const role = isMain ? \"main\" : pair ? \"accessory\" : isPower ? \"power\" : \"secondary\";\n const restM = String(notes).match(/rest (\\d+) min/i);\n const rpeM = String(notes).match(/RPE\\s*(\\d+(?:\\.\\d+)?)/i);\n return {\n id: slug(cleanedName),\n name: cleanedName,\n role,\n pair,\n sets: sr.sets,\n reps: sr.reps,\n unit: sr.unit,\n each: sr.each,\n topSet: sr.topSet,\n backoffSets: sr.backoffSets,\n rpeTarget: role === \"main\" ? null : rpeM ? Number(rpeM[1]) : null,\n restSec: restM ? Number(restM[1]) * 60 : REST_DEFAULT[role],\n progression: role === \"main\" ? \"rpe-main\" : role === \"power\" ? \"fixed\" : \"wave-accessory\",\n shoulderLog: UPPER_BODY.test(cleanedName.replace(/leg press/gi, \"\")),\n locked,\n setsRepsText: sr.raw,\n notes: cleanName(notes || \"\"),\n current: { weight: null },\n };\n}\n\nfunction parseSessionTable(key, text) {\n const out = [];\n for (const cells of tableRows(text)) {\n if (cells.length < 3) continue;\n const [n, exercise, setsReps, notes = \"\"] = cells;\n const isMain = /^\\*\\*[^*]+\\*\\*$/.test(exercise.trim()); // whole name bold = main lift\n const isPower = key === \"C\" && /jump|clean/i.test(exercise);\n out.push(makeExercise({ key, n, name: exercise, setsReps, notes, isMain, isPower }));\n }\n return out;\n}\n\n/** \"Sled push 6 × 20 m · then as pairs: a 3 × 12 / b 3 × 12 · c 2 × 12 / d 2 × 12.\" */\nfunction parseSessionProse(key, text) {\n const line = text.split(/\\r?\\n/).map((l) => l.trim()).find((l) => l && !l.startsWith(\"|\")) || \"\";\n const body = line.replace(/then as pairs:/i, \"\").replace(/\\.\\s*$/, \"\");\n const out = [];\n let n = 0;\n for (const group of body.split(\"·\").map((s) => s.trim()).filter(Boolean)) {\n n += 1;\n const parts = group.split(\"/\").map((s) => s.trim()).filter(Boolean);\n parts.forEach((p, i) => {\n const name = cap(p.replace(/\\s*\\d+\\s*[×x].*$/, \"\").trim());\n const setsReps = p.slice(name.length).trim();\n out.push(makeExercise({ key, n: parts.length > 1 ? `${n}${\"ab\"[i]}` : String(n), name, setsReps, notes: \"\", isMain: false, isPower: false }));\n });\n }\n return out;\n}\n\nfunction parseSessions(text) {\n const sessions = {};\n const meta = {};\n const re = /^### Session ([A-Z]) — (.+)$/gm;\n const marks = [];\n let m;\n while ((m = re.exec(text))) marks.push({ index: m.index, end: m.index + m[0].length, key: m[1], title: m[2].trim() });\n marks.forEach((mk, i) => {\n const body = text.slice(mk.end, marks[i + 1] ? marks[i + 1].index : text.length);\n const hasTable = /^\\|/m.test(body);\n sessions[mk.key] = hasTable ? parseSessionTable(mk.key, body) : parseSessionProse(mk.key, body);\n meta[mk.key] = { title: mk.title.replace(/\\s*\$.*\$\\s*$/, \"\"), minutes: null };\n });\n // Time budget: \"A and B ≈ 55–62 min. C ≈ 45–50. D ≈ 40–45.\"\n const tb = text.match(/\\*\\*Time budget:\\*\\*([^\\n]+)/i);\n if (tb) {\n const tre = /([A-Z](?: and [A-Z])*)\\s*≈\\s*(\\d+)(?:\\s*[–-]\\s*(\\d+))?/g;\n let t;\n while ((t = tre.exec(tb[1]))) {\n const lo = Number(t[2]);\n const hi = t[3] ? Number(t[3]) : lo;\n for (const k of t[1].split(/ and /)) if (meta[k]) meta[k].minutes = [lo, hi];\n }\n }\n return { sessions, meta };\n}\n\nfunction parseWarmup(text) {\n const blocks = [];\n const lines = text.split(/\\r?\\n/);\n let cur = null;\n const doctorNotes = [];\n for (const raw of lines) {\n const line = raw.trim();\n const head = line.match(/^\\*\\*([A-Z])\\.\\s*(.+?)\\*\\*\\s*(.*)$/);\n if (head) {\n const [left, ...rest] = head[2].split(\" — \");\n const footwearText = rest.join(\" — \").trim();\n const mins = left.match(/\$([^)]*)\$/);\n cur = {\n key: head[1],\n title: left.replace(/\\s*\$[^)]*\$\\s*$/, \"\").trim(),\n minutesText: mins ? mins[1] : null,\n footwear: /sneakers on/i.test(footwearText) ? \"sneakers\" : \"socks\",\n footwearText,\n items: [],\n text: head[3] ? [head[3].trim()] : [],\n };\n blocks.push(cur);\n continue;\n }\n if (!cur) continue;\n const item = line.match(/^(\\d+)\\.\\s+(.+)$/);\n if (item) {\n const t = item[2].replace(/\\*\\*/g, \"\");\n const only = t.match(/Sessions? ([A-Z])(?: and ([A-Z]))? only/i);\n cur.items.push({ n: Number(item[1]), text: t, sessionsOnly: only ? [only[1], only[2]].filter(Boolean) : null });\n continue;\n }\n if (line.startsWith(\"**For the doctor:**\")) {\n doctorNotes.push(line.replace(/\\*\\*/g, \"\").replace(/^For the doctor:\\s*/, \"\").trim());\n continue;\n }\n if (line) cur.text.push(line.replace(/\\*\\*/g, \"\"));\n }\n // Parenthetical \"removed\" notes (e.g. palms-up pull-apart, wall slides) belong to the doctor summary.\n const pre = /\$([^)]*removed[^)]*)\$/gi;\n let pm;\n while ((pm = pre.exec(text))) doctorNotes.push(pm[1].trim());\n for (const b of blocks) b.text = b.text.join(\"\\n\");\n return { warmup: blocks, doctorNotes };\n}\n\nfunction parseLoadTable(text) {\n const rows = [];\n let cleanSeen = false;\n const lift = (cell, light, fallback) => {\n if (/^same$/i.test(cell.trim()) && fallback) return { ...fallback };\n const r = {};\n if (light) {\n const sr = cell.match(/(\\d+)\\s*[×x]\\s*(\\d+)/);\n const pct = cell.match(/(\\d+)\\s*%/);\n r.sets = sr ? Number(sr[1]) : null;\n r.reps = sr ? Number(sr[2]) : null;\n r.pct = pct ? Number(pct[1]) / 100 : null;\n r.noBackoffs = true;\n const t = cell.match(/one set of (\\d+) @ RPE (\\d+(?:\\.\\d+)?)/i);\n if (t) r.testSet = { reps: Number(t[1]), rpe: Number(t[2]) };\n } else {\n const m = cell.match(/(\\d+) @ RPE (\\d+(?:\\.\\d+)?)(?:\\s*[–-]\\s*(\\d+(?:\\.\\d+)?))?/i);\n r.reps = m ? Number(m[1]) : null;\n r.rpe = m ? Number(m[2]) : null;\n r.rpeMax = m ? Number(m[3] || m[2]) : null;\n const s = cell.match(/start (\\d+)/i);\n if (s) r.start = Number(s[1]);\n }\n return r;\n };\n for (const cells of tableRows(text)) {\n if (cells.length < 4) continue;\n const week = firstNumber(cells[0]);\n if (week == null) continue;\n const light = /light/i.test(cells[0]);\n const test = /test/i.test(cells[0]);\n const squat = lift(cells[1], light);\n const deadlift = lift(cells[2], light, squat);\n const c = cells[3];\n const cm = c.match(/(\\d+)\\s*[×x]\\s*(\\d+)\\s*@\\s*(\\d+)/);\n if (/clean/i.test(c)) cleanSeen = true;\n const pull = cm\n ? { sets: Number(cm[1]), reps: Number(cm[2]), weight: Number(cm[3]), cleanAllowed: cleanSeen && !light && !/^pulls?\\b(?!\\s+or)/i.test(c.trim()) }\n : null;\n rows.push({ week, light, test, squat, deadlift, pull });\n }\n return rows;\n}\n\nfunction parseRules(text) {\n const n = (re, dflt) => {\n const m = text.match(re);\n return m ? Number(m[1]) : dflt;\n };\n return {\n underTargetAdd: n(/under\\*? target RPE, add (\\d+) lb/i, 10),\n atTargetAdd: n(/at\\*? target, add (\\d+)/i, 5),\n overTargetAdd: 0,\n betweenWavesAdd: n(/week 5 = week 3 weight \\+ (\\d+) lb/i, 10),\n weeklyCap: n(/never more than (\\d+) lb\\/week/i, 10),\n rpeCap: n(/Never above RPE (\\d+(?:\\.\\d+)?)/i, 9),\n cleanCap: n(/Never above (\\d+) on cleans/i, 185),\n backoffPct: 0.1,\n twoFlagPct: n(/drop (\\d+)% for that week/i, 10) / 100,\n accessoryAdd: 5,\n flags: (text.match(/Two-flag rule:\\*\\*([^\\n]+)/i) || [])[1]?.split(\"—\").pop()?.trim() || \"\",\n };\n}\n\nfunction parseDayPlans(text) {\n const plans = {};\n const re = /^-\\s*\\*\\*(\\d) days:\\*\\*\\s*(.+)$/gm;\n let m;\n while ((m = re.exec(text))) {\n const first = m[2].split(\".\")[0];\n const letters = [...new Set((first.match(/\\b[A-D]\\b/g) || []))];\n plans[m[1]] = { sessions: letters, note: m[2].trim() };\n }\n return plans;\n}\n\nconst SYNONYMS = { db: \"dumbbell\", dbs: \"dumbbell\", rdl: \"romanian deadlift\" };\nfunction tokens(s) {\n return String(s)\n .toLowerCase()\n .replace(/\$[^)]*\$/g, \"\")\n .split(/[^a-z]+/)\n .filter(Boolean)\n .flatMap((t) => (SYNONYMS[t] || t).split(\" \"));\n}\n\n/** Best-effort match of a §7 lift name to an exercise across all sessions. */\nexport function matchExercise(liftName, exercises) {\n const lt = tokens(liftName);\n if (!lt.length) return null;\n let best = null;\n let bestScore = 0;\n for (const ex of exercises) {\n const et = tokens(ex.name);\n const hit = lt.filter((t) => et.includes(t)).length;\n if (!hit) continue;\n let score = hit / lt.length - (et.length - hit) * 0.01;\n if (ex.name.toLowerCase().startsWith(liftName.toLowerCase().replace(/\\s*\\(.*$/, \"\"))) score += 0.5;\n if (score > bestScore) { bestScore = score; best = ex; }\n }\n return best;\n}\n\nfunction parseStartingWeights(text, exercises) {\n const out = [];\n for (const cells of tableRows(text)) {\n if (cells.length < 2) continue;\n const [lift, week1, easy = \"\"] = cells;\n const ex = matchExercise(lift, exercises);\n const weight = firstNumber(week1);\n out.push({ lift, week1Text: week1, easyText: easy, weight, exerciseId: ex ? ex.id : null });\n if (ex && weight != null && ex.current.weight == null) ex.current.weight = weight;\n }\n return out;\n}\n\nexport function parseRobProgram(md, opts = {}) {\n const secs = sections(md);\n const byNum = (n) => secs.find((s) => s.num === n) || { text: \"\" };\n const title = (md.match(/^#\\s+(.+)$/m) || [, \"\"])[1].trim();\n const start = parseLongDate((md.match(/Start:\\s*week of\\s+([^·\\n]+)/i) || [, \"\"])[1]) || opts.blockStart || null;\n\n const { sessions, meta } = parseSessions(byNum(2).text);\n const { warmup, doctorNotes } = parseWarmup(byNum(1).text);\n const loadTable = parseLoadTable(byNum(4).text);\n const rules = parseRules(byNum(5).text);\n const dayPlans = parseDayPlans(byNum(3).text);\n const all = Object.values(sessions).flat();\n const startingWeights = parseStartingWeights(byNum(7).text, all);\n\n // Clean-pull weights come from the load table, not §7 — mark the fixed-weight power lifts.\n for (const ex of all) if (/clean/i.test(ex.name)) ex.fromLoadTable = \"pull\";\n\n const sec0 = byNum(0).text;\n const shoulderIdx = sec0.search(/\\*\\*Shoulder rules/i);\n const rpeIdx = sec0.search(/\\*\\*RPE scale/i);\n const shoulderRules = shoulderIdx >= 0 ? sec0.slice(shoulderIdx, rpeIdx > shoulderIdx ? rpeIdx : undefined).replace(/\\*\\*/g, \"\").trim() : \"\";\n\n return {\n athlete: \"rob\",\n title,\n blockStart: start,\n weeksPlanned: loadTable.length || 12,\n sessions,\n sessionMeta: meta,\n warmup,\n loadTable,\n rules,\n dayPlans,\n startingWeights,\n notes: {\n shoulderRules,\n doctor: doctorNotes,\n monitoring: byNum(6).text.replace(/\\*\\*/g, \"\"),\n layout: byNum(3).text.replace(/\\*\\*/g, \"\"),\n },\n cleanCleared: false,\n edits: [],\n sourceMarkdown: md,\n importedAt: opts.now || new Date().toISOString(),\n };\n}\n\n// ---------- Girls' program ----------\n\nfunction parseGirlsWarmupDay(key, title, text, base) {\n // Base day: footwear markers (\"Grip socks:\", \"Shoes on:\", \"Shoes off for lifts.\") group numbered items.\n if (!base) {\n const groups = [];\n let cur = null;\n for (const raw of text.split(/\\r?\\n/)) {\n const line = raw.trim();\n if (!line) continue;\n const marker = line.match(/^(grip socks|shoes on|shoes off)[:.]?/i);\n if (marker) {\n if (/shoes off/i.test(marker[1])) { cur = null; continue; }\n cur = { key, title: `${title} · ${marker[1].toLowerCase()}`, footwear: /shoes on/i.test(marker[1]) ? \"sneakers\" : \"socks\", footwearText: marker[1], items: [], text: \"\" };\n groups.push(cur);\n continue;\n }\n const item = line.match(/^(\\d+)\\.\\s+(.+)$/);\n if (item && cur) cur.items.push({ n: Number(item[1]), text: item[2], sessionsOnly: null });\n }\n return groups;\n }\n // Derived day: \"Same as Saturday, plus X 2 × 6 each direction, and Y 3 × 5.\"\n const groups = base.map((g) => ({ ...g, key, title: g.title.replace(/^[^·]+/, `${title} `), items: g.items.map((i) => ({ ...i })) }));\n const plus = text.match(/plus\\s+(.+?)\\.?\\s*$/i);\n if (!plus) return groups;\n for (const extra of plus[1].split(/,\\s*(?:and\\s+)?/).map((s) => s.trim()).filter(Boolean)) {\n const name = extra.replace(/\\s*\\d+\\s*[×x].*$/, \"\").trim().toLowerCase();\n const existing = groups.flatMap((g) => g.items).find((i) => i.text.toLowerCase().startsWith(name));\n if (existing) {\n existing.text = cap(extra) + existing.text.replace(/^[^.]*/, \"\");\n } else {\n const target = groups[groups.length - 1];\n target.items.push({ n: target.items.length ? Math.max(...target.items.map((i) => i.n)) + 1 : 1, text: cap(extra) + \".\", sessionsOnly: null });\n }\n }\n return groups;\n}\n\nfunction parseGirlsSession(text, athleteKeys) {\n const out = [];\n for (const raw of text.split(/\\r?\\n/)) {\n const line = raw.trim();\n if (!line.startsWith(\"-\")) continue;\n const body = line.replace(/^-\\s*/, \"\");\n const colon = body.indexOf(\":\");\n if (colon < 0) continue;\n const name = cleanName(body.slice(0, colon));\n const rest = body.slice(colon + 1);\n const sr = parseSetsReps(rest);\n const role = /squat|deadlift|bench|press/i.test(name) ? \"main\" : /clean/i.test(name) ? \"power\" : \"accessory\";\n const current = {};\n for (const k of athleteKeys) {\n const wm = rest.match(new RegExp(`\\\\b${k}(?: weight)?:\\\\s*([^.]+?)\\\\s*\\\\.`, \"i\"));\n current[\"weight\" + k] = wm ? firstNumber(wm[1]) : null;\n }\n const bm = rest.match(/\\bBand:\\s*([^.]+?)\\s*\\./i);\n if (bm) current.band = /\\d/.test(bm[1]) ? bm[1].trim() : null;\n out.push({\n id: slug(name),\n name,\n role,\n pair: null,\n sets: sr.sets,\n reps: sr.reps,\n unit: sr.unit,\n each: sr.each,\n topSet: false,\n backoffSets: 0,\n rpeTarget: null,\n restSec: REST_DEFAULT[role],\n progression: \"fixed\",\n shoulderLog: false,\n locked: false,\n setsRepsText: sr.raw,\n notes: \"\",\n current,\n });\n }\n return out;\n}\n\nexport function parseGirlsProgram(md, opts = {}) {\n const secs = sections(md);\n const title = (md.match(/^#\\s+(.+)$/m) || [, \"\"])[1].trim();\n const athletes = [];\n const are = /([A-Z][a-z]+)\\s*\$([A-Z])\$/g;\n let am;\n while ((am = are.exec(title))) athletes.push({ key: am[2], name: am[1] });\n const keys = athletes.map((a) => a.key);\n\n const dayKey = (t) => (/sat/i.test(t) ? \"sat\" : /mon/i.test(t) ? \"mon\" : /tue/i.test(t) ? \"tue\" : /wed/i.test(t) ? \"wed\" : /thu/i.test(t) ? \"thu\" : /fri/i.test(t) ? \"fri\" : /sun/i.test(t) ? \"sun\" : slug(t));\n const dayName = { sat: \"Saturday\", sun: \"Sunday\", mon: \"Monday\", tue: \"Tuesday\", wed: \"Wednesday\", thu: \"Thursday\", fri: \"Friday\" };\n\n // Warm-ups: \"## Warm-up — Saturday\", \"## Warm-up — Monday\" (a day that says \"Same as X\" derives from X).\n const warmup = [];\n const warmSecs = secs.filter((s) => /^warm-?up/i.test(s.title));\n const byDay = {};\n for (const s of warmSecs) {\n const day = dayKey(s.title.split(\"—\")[1] || s.title);\n const sameAs = s.text.match(/same as (\\w+)/i);\n const base = sameAs ? byDay[dayKey(sameAs[1])] : null;\n byDay[day] = parseGirlsWarmupDay(day, dayName[day] || cap(day), s.text, base);\n warmup.push(...byDay[day]);\n }\n\n // Sessions: \"## Session — Sat and Mon (same lifts both days)\" or one section per day.\n const sessions = {};\n const sessionMeta = {};\n for (const s of secs.filter((s) => /^session/i.test(s.title))) {\n const days = (s.title.match(/\\b(Sat|Sun|Mon|Tue|Wed|Thu|Fri)\\w*/gi) || []).map(dayKey);\n const list = parseGirlsSession(s.text, keys);\n for (const d of days.length ? days : [\"sat\"]) {\n sessions[d] = list.map((e) => ({ ...e, current: { ...e.current } }));\n sessionMeta[d] = { title: dayName[d] || cap(d), minutes: null };\n }\n }\n\n const rulesSec = secs.find((s) => /^rules/i.test(s.title));\n return {\n athlete: \"girls\",\n title,\n athletes,\n blockStart: opts.blockStart || null,\n weeksPlanned: opts.weeksPlanned || 12,\n sessions,\n sessionMeta,\n warmup,\n loadTable: null,\n rules: null,\n dayPlans: null,\n notes: { rules: rulesSec ? rulesSec.text : \"\" },\n edits: [],\n sourceMarkdown: md,\n importedAt: opts.now || new Date().toISOString(),\n };\n}\n\n/**\n * Re-import: keep hand-edited weights, the edit log and the clean clearance from the\n * program already in storage so importing the text again never wipes progress.\n */\nexport function mergeProgram(fresh, existing) {\n if (!existing) return fresh;\n // The same lift can appear on several days (girls: sat + mon); keep any non-null value.\n const prev = new Map();\n for (const e of Object.values(existing.sessions || {}).flat()) {\n const acc = prev.get(e.id) || {};\n for (const [k, v] of Object.entries(e.current || {})) if (v != null || !(k in acc)) acc[k] = v;\n prev.set(e.id, acc);\n }\n for (const list of Object.values(fresh.sessions)) {\n for (const ex of list) {\n const old = prev.get(ex.id);\n if (old) for (const [k, v] of Object.entries(old)) if (v != null) ex.current[k] = v;\n }\n }\n fresh.edits = Array.isArray(existing.edits) ? existing.edits : [];\n if (typeof existing.cleanCleared === \"boolean\") fresh.cleanCleared = existing.cleanCleared;\n if (!fresh.blockStart && existing.blockStart) fresh.blockStart = existing.blockStart;\n return fresh;\n}\n",[163],"5edcc253-fec0-4de5-b52f-c4cacdb23d92","main.ts",27,["D",1789173244787],"http","/**\n * Lift Log — phone-first workout logger for Rob and the girls.\n * Fourth of the family suite (Tau Zero, Mat Time, Reel Time): one val, JSON blobs, no build step.\n *\n * Routes:\n * GET / → the app shell (index.html)\n * GET /app.js /rules.js /parse.js /styles.css /sw.js → client files (served from this val, no CDN)\n * GET /manifest.webmanifest /icon-180.png /icon-512.png → home-screen install\n * GET /api/state/:athlete → { program, log, settings }\n * GET /api/program/:athlete → the stored program\n * GET /api/log/:athlete → the append-only session log\n * POST /api/log/:athlete → upsert one session entry (body = the entry; matched by id)\n * DELETE /api/log/:athlete/:id → remove one entry from the log entirely (user-confirmed in the app)\n * GET /api/settings · POST /api/settings → the shared settings blob\n * POST /api/import/:athlete → body = program markdown → parsed → liftlog::program\n * ?blockStart=YYYY-MM-DD overrides; otherwise the stored block start is kept.\n *\n * Auth (Reel Time pattern): every /api route needs the passcode in the X-Lift-Code header,\n * compared constant-time against the LIFTLOG_CODE env var. 503 until that var is set.\n *\n * Storage keys (fixed, never renamed — spec §2):\n * liftlog:rob:program liftlog:rob:log liftlog:girls:program liftlog:girls:log liftlog:settings\n *\n * Nothing personal lives in this code: program text and logs are only ever in blob storage,\n * and any API key comes from Deno.env.\n */\nimport { blob } from \"https://esm.town/v/std/blob\";\nimport { readFile } from \"https://esm.town/v/std/utils/index.ts\";\nimport { mergeProgram, parseGirlsProgram, parseRobProgram } from \"./parse.js\";\nimport { ICON_180_BASE64, ICON_512_BASE64 } from \"./icon.ts\";\n\ntype Athlete = \"rob\" | \"girls\";\nconst ATHLETES: Athlete[] = [\"rob\", \"girls\"];\nconst KEY = {\n program: (a: Athlete) => `liftlog:${a}:program`,\n log: (a: Athlete) => `liftlog:${a}:log`,\n settings: \"liftlog:settings\",\n};\n\nconst json = (body: unknown, status = 200) =>\n new Response(JSON.stringify(body), {\n status,\n headers: { \"content-type\": \"application/json; charset=utf-8\", \"cache-control\": \"no-store\" },\n });\n\n/** Constant-time compare so the passcode check can't be timed. */\nfunction sameCode(a: string, b: string): boolean {\n if (a.length !== b.length) return false;\n let diff = 0;\n for (let i = 0; i < a.length; i++) diff |= a.charCodeAt(i) ^ b.charCodeAt(i);\n return diff === 0;\n}\n\nfunction gate(req: Request): Response | null {\n const expected = Deno.env.get(\"LIFTLOG_CODE\") ?? \"\";\n if (!expected) return json({ error: \"Server not configured — LIFTLOG_CODE is unset.\" }, 503);\n const supplied = req.headers.get(\"x-lift-code\")?.trim() ?? \"\";\n if (!supplied) return json({ error: \"Passcode required.\" }, 401);\n if (!sameCode(expected, supplied)) return json({ error: \"That passcode isn't recognised.\" }, 401);\n return null;\n}\n\nfunction athleteOf(s: string | undefined): Athlete | null {\n return ATHLETES.includes(s as Athlete) ? (s as Athlete) : null;\n}\n\nasync function loadProgram(a: Athlete) {\n return (await blob.getJSON(KEY.program(a))) ?? null;\n}\nasync function loadLog(a: Athlete): Promise {\n const v = await blob.getJSON(KEY.log(a));\n return Array.isArray(v) ? v : [];\n}\nasync function loadSettings(): Promise> {\n const v = await blob.getJSON(KEY.settings);\n return v && typeof v === \"object\" && !Array.isArray(v) ? (v as Record) : { athlete: \"rob\" };\n}\n\nfunction summary(p: any) {\n const sessions: Record = {};\n for (const [k, list] of Object.entries(p.sessions || {})) sessions[k] = (list as unknown[]).length;\n return {\n athlete: p.athlete,\n title: p.title,\n blockStart: p.blockStart,\n weeksPlanned: p.weeksPlanned,\n sessions,\n warmupSections: (p.warmup || []).length,\n loadTableWeeks: p.loadTable ? p.loadTable.length : null,\n edits: (p.edits || []).length,\n importedAt: p.importedAt,\n };\n}\n\nconst iconCache = new Map();\nfunction icon(b64: string): Uint8Array {\n let bytes = iconCache.get(b64);\n if (!bytes) {\n bytes = Uint8Array.from(atob(b64), (ch) => ch.charCodeAt(0));\n iconCache.set(b64, bytes);\n }\n return bytes;\n}\n\nconst STATIC: Record = {\n \"/app.js\": \"text/javascript; charset=utf-8\",\n \"/rules.js\": \"text/javascript; charset=utf-8\",\n \"/parse.js\": \"text/javascript; charset=utf-8\",\n \"/styles.css\": \"text/css; charset=utf-8\",\n \"/sw.js\": \"text/javascript; charset=utf-8\",\n};\n\nasync function staticFile(path: string): Promise {\n const body = await readFile(path, import.meta.url);\n return new Response(body, { headers: { \"content-type\": STATIC[path], \"cache-control\": \"no-cache\" } });\n}\n\nexport default async function (req: Request): Promise {\n const url = new URL(req.url);\n const path = url.pathname;\n const parts = path.split(\"/\").filter(Boolean); // [\"api\", \"log\", \"rob\"]\n\n // ---- static shell (no passcode needed to load the shell; the data behind it is gated) ----\n if (path === \"/\" || path === \"/index.html\") {\n const html = await readFile(\"/index.html\", import.meta.url);\n return new Response(html, { headers: { \"content-type\": \"text/html; charset=utf-8\", \"cache-control\": \"no-store\" } });\n }\n if (STATIC[path]) return staticFile(path);\n if (path === \"/icon-180.png\" || path === \"/icon-512.png\") {\n return new Response(icon(path === \"/icon-512.png\" ? ICON_512_BASE64 : ICON_180_BASE64), {\n headers: { \"content-type\": \"image/png\", \"cache-control\": \"public, max-age=31536000, immutable\" },\n });\n }\n if (path === \"/manifest.webmanifest\") {\n return new Response(\n JSON.stringify({\n name: \"Lift Log\",\n short_name: \"Lift Log\",\n description: \"Phone-first workout logger\",\n start_url: \"/\",\n scope: \"/\",\n display: \"standalone\",\n orientation: \"portrait\",\n background_color: \"#15171B\",\n theme_color: \"#15171B\",\n icons: [\n { src: \"/icon-180.png\", sizes: \"180x180\", type: \"image/png\", purpose: \"any\" },\n { src: \"/icon-512.png\", sizes: \"512x512\", type: \"image/png\", purpose: \"any\" },\n { src: \"/icon-512.png\", sizes: \"512x512\", type: \"image/png\", purpose: \"maskable\" },\n ],\n }),\n { headers: { \"content-type\": \"application/manifest+json; charset=utf-8\", \"cache-control\": \"public, max-age=3600\" } },\n );\n }\n\n // ---- API (passcode-gated) ----\n if (parts[0] === \"api\") {\n const denied = gate(req);\n if (denied) return denied;\n const a = athleteOf(parts[2]);\n const needAthlete = () => json({ error: \"athlete must be rob or girls\" }, 400);\n\n if (parts[1] === \"state\" && req.method === \"GET\") {\n if (!a) return needAthlete();\n const [program, log, settings] = await Promise.all([loadProgram(a), loadLog(a), loadSettings()]);\n return json({ program, log, settings });\n }\n\n if (parts[1] === \"program\" && req.method === \"GET\") {\n if (!a) return needAthlete();\n const p = await loadProgram(a);\n return p ? json(p) : json({ error: \"No program imported yet.\" }, 404);\n }\n\n if (parts[1] === \"log\") {\n if (!a) return needAthlete();\n if (req.method === \"GET\") return json(await loadLog(a));\n if (req.method === \"POST\") {\n let entry: any;\n try {\n entry = await req.json();\n } catch {\n return json({ error: \"Body must be JSON.\" }, 400);\n }\n if (!entry || typeof entry !== \"object\" || typeof entry.id !== \"string\" || !Array.isArray(entry.sets) || typeof entry.date !== \"string\") {\n return json({ error: \"Expected a session entry with id, date and sets.\" }, 400);\n }\n if (entry.athlete !== a) return json({ error: \"Entry athlete does not match the route.\" }, 400);\n const log = await loadLog(a);\n const i = log.findIndex((e) => e && e.id === entry.id);\n if (i >= 0) log[i] = entry;\n else log.push(entry);\n await blob.setJSON(KEY.log(a), log);\n return json({ ok: true, count: log.length, updated: i >= 0 });\n }\n if (req.method === \"DELETE\") {\n const id = decodeURIComponent(parts[3] || \"\");\n if (!id) return json({ error: \"Missing entry id.\" }, 400);\n const log = await loadLog(a);\n const kept = log.filter((e) => !e || e.id !== id);\n if (kept.length === log.length) return json({ error: \"No such entry.\" }, 404);\n await blob.setJSON(KEY.log(a), kept);\n return json({ ok: true, count: kept.length });\n }\n }\n\n if (parts[1] === \"settings\") {\n if (req.method === \"GET\") return json(await loadSettings());\n if (req.method === \"POST\") {\n let body: any;\n try {\n body = await req.json();\n } catch {\n return json({ error: \"Body must be JSON.\" }, 400);\n }\n if (!body || typeof body !== \"object\" || Array.isArray(body)) return json({ error: \"Expected a settings object.\" }, 400);\n await blob.setJSON(KEY.settings, body);\n return json({ ok: true });\n }\n }\n\n if (parts[1] === \"import\" && req.method === \"POST\") {\n if (!a) return needAthlete();\n const md = await req.text();\n if (!md || md.length < 100 || !/^#\\s/m.test(md)) return json({ error: \"Body must be the program markdown.\" }, 400);\n const existing: any = await loadProgram(a);\n const override = url.searchParams.get(\"blockStart\");\n let fresh: any;\n if (a === \"rob\") {\n fresh = parseRobProgram(md);\n fresh.blockStart = override || existing?.blockStart || fresh.blockStart;\n } else {\n const rob: any = await loadProgram(\"rob\");\n fresh = parseGirlsProgram(md, { blockStart: override || existing?.blockStart || rob?.blockStart || null });\n }\n if (!fresh.blockStart) return json({ error: \"No block start date: pass ?blockStart=YYYY-MM-DD or import Rob first.\" }, 400);\n const merged = mergeProgram(fresh, existing);\n await blob.setJSON(KEY.program(a), merged);\n return json({ ok: true, replaced: !!existing, ...summary(merged) });\n }\n\n return json({ error: \"Not found\" }, 404);\n }\n\n return new Response(\"Not found\", { status: 404 });\n}\n",[170],"2aaf16e0-ae01-467e-b42d-d72d67bd12ef","index.html","bfc1b126-ae37-11f1-ac06-1607ee4eb77e",24,["D",1789173237727],"\n\n\n\n\nLift Log\n\n\n\n\n\n\n\n\n\n\n\n\n

Lift
Log

\n\n\n\n\n",[177],"ccf3396f-0183-4404-8cd1-ee1510019915","icon.ts","bea82b4e-ae37-11f1-b378-1607ee4eb77e",11,["D",1789168987014],"// Generated by scripts/make-icon.mjs — the Lift Log barbell-plate mark as PNG (brass tile, no transparency).\nexport const ICON_180_BASE64 = \"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\";\nexport const ICON_512_BASE64 = \"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\";\n",[184],"2349001c-b255-4a60-9a18-9ae95068d250",["D",1789221778716],[27],"8616cd37-9aa6-4c34-b302-1534d20303bd","app.js","bc37df4e-ae37-11f1-a14f-1607ee4eb77e",29,["D",1789174123710],"/**\n * app.js — Lift Log client. Plain JS module, no build step, no external assets.\n * Milestone 2: passcode, Home stub (start / resume / log a past session), and the Session screen.\n */\nimport * as R from \"./rules.js\";\n\nconst $app = document.getElementById(\"app\");\nconst LS = { code: \"liftlog:code\", athlete: \"liftlog:athlete\" };\n\nconst state = {\n athlete: localStorage.getItem(LS.athlete) || \"rob\",\n program: null,\n log: [],\n settings: null,\n loaded: false,\n needCode: false,\n error: null,\n rest: null, // { until, label, buzzed, doneAt }\n expanded: {}, // \"wu:A\", \"note:\"\n sheet: null, // { scope: \"session\" | \"exercise\", exerciseId }\n status: \"\",\n};\n\n// ---------- helpers ----------\n\nconst esc = (s) => String(s ?? \"\").replace(/[&<>\"']/g, (c) => ({ \"&\": \"&\", \"<\": \"<\", \">\": \">\", '\"': \""\", \"'\": \"'\" }[c]));\nconst pad2 = (n) => String(n).padStart(2, \"0\");\nfunction todayISO() {\n const d = new Date();\n return `${d.getFullYear()}-${pad2(d.getMonth() + 1)}-${pad2(d.getDate())}`;\n}\nconst fmtDate = (iso) => new Date(iso.slice(0, 10) + \"T12:00:00\").toLocaleDateString(undefined, { weekday: \"short\", month: \"short\", day: \"numeric\" });\nconst fmtTime = (ts) => new Date(ts).toLocaleTimeString(undefined, { hour: \"numeric\", minute: \"2-digit\" });\nconst fmtMMSS = (s) => `${Math.floor(s / 60)}:${pad2(s % 60)}`;\nconst fmtReps = (r) => (r == null ? \"—\" : r === \"AMRAP\" ? \"max\" : String(r));\nconst fmtW = (w) => (w == null ? \"—\" : String(w));\nconst sid = (s) => `${s.exerciseId}|${s.setIndex}`;\nconst isGirls = () => state.program && state.program.athlete !== \"rob\";\n\nconst ICON = {\n sock: ``,\n sneaker: ``,\n cal: ``,\n trash: ``,\n check: ``,\n};\n\nfunction vibrate(pattern) {\n try { if (navigator.vibrate) navigator.vibrate(pattern); } catch { /* not available */ }\n}\n\n// ---------- API + persistence ----------\n\nasync function api(path, opts = {}) {\n const code = localStorage.getItem(LS.code) || \"\";\n const res = await fetch(path, { ...opts, headers: { \"content-type\": \"application/json\", \"x-lift-code\": code, ...(opts.headers || {}) } });\n if (res.status === 401 || res.status === 503) {\n const b = await res.json().catch(() => ({}));\n throw Object.assign(new Error(b.error || \"Passcode required.\"), { code: res.status });\n }\n if (!res.ok) {\n const b = await res.json().catch(() => ({}));\n throw new Error(b.error || res.statusText);\n }\n return res.json();\n}\n\nconst saver = { inflight: false, dirty: new Map() };\nfunction persist(entry) {\n entry.updatedAt = new Date().toISOString();\n saver.dirty.set(entry.id, entry);\n setStatus(\"saving…\");\n flush();\n}\nasync function flush() {\n if (saver.inflight) return;\n const next = saver.dirty.entries().next();\n if (next.done) return;\n const [id, entry] = next.value;\n saver.dirty.delete(id);\n saver.inflight = true;\n let ok = false;\n try {\n await api(`/api/log/${entry.athlete}`, { method: \"POST\", body: JSON.stringify(entry) });\n ok = true;\n setStatus(\"saved\");\n } catch (e) {\n if (e.code === 401) { state.needCode = true; render(); }\n setStatus(\"save failed — \" + e.message, true);\n }\n saver.inflight = false;\n if (ok) { if (saver.dirty.size) flush(); }\n else { saver.dirty.set(id, entry); setTimeout(flush, 4000); }\n}\nfunction setStatus(text, err = false) {\n state.status = text;\n const el = document.getElementById(\"status\");\n if (el) { el.textContent = text; el.classList.toggle(\"err\", err); }\n}\n\nasync function load() {\n state.loaded = false;\n state.error = null;\n render();\n try {\n const s = await api(`/api/state/${state.athlete}`);\n state.program = s.program;\n state.log = Array.isArray(s.log) ? s.log : [];\n state.settings = s.settings || { athlete: state.athlete };\n state.loaded = true;\n state.needCode = false;\n } catch (e) {\n dismissSplash(true);\n if (e.code === 401 || e.code === 503) { state.needCode = true; state.error = e.code === 503 ? e.message : (localStorage.getItem(LS.code) ? \"That passcode isn't recognised.\" : \"\"); }\n else state.error = e.message;\n }\n render();\n if (state.loaded) afterLoadSplash();\n}\n\n// ---------- Splash (markup lives in index.html so it paints before any script) ----------\n\nconst SPLASH_MIN_MS = 1500;\nconst splashEl = () => document.getElementById(\"splash\");\n\n/** Fresh values for the splash from the loaded state; cached for the next launch. */\nfunction splashValues() {\n const p = state.program;\n const today = todayISO();\n const t = R.todaySession(p, state.log, state.settings, today);\n let l1 = \"Week done\", l2 = \"\";\n if (!t.complete) {\n const plan = R.buildSession(p, state.log, state.settings, t.key, today);\n const main = plan.blocks[0]?.items[0];\n const tt = main?.targets[0] || {};\n l1 = sessionLabel(t.key);\n l2 = isGirls() ? main?.exercise.name || \"\" : `${main ? shortName(main.exercise) : \"\"} ${fmtW(tt.weight)} × ${fmtReps(tt.reps)}`;\n }\n return { week: `Week ${t.week} of ${p.weeksPlanned}`, l1, l2, pct: Math.round((t.week / p.weeksPlanned) * 100) };\n}\n\nfunction afterLoadSplash() {\n if (!state.program) return dismissSplash(true);\n const v = splashValues();\n try { localStorage.setItem(\"liftlog:splash\", JSON.stringify(v)); } catch { /* storage unavailable */ }\n const el = splashEl();\n if (!el || el.hidden || state.splashDone) return;\n // Swap in fresh values only where they differ from the cached ones already on screen.\n const set = (id, val) => { const n = document.getElementById(id); if (n && n.textContent !== val) n.textContent = val; };\n set(\"sp-week\", v.week); set(\"sp-l1\", v.l1); set(\"sp-l2\", v.l2);\n const bar = document.getElementById(\"sp-bar\");\n if (bar) bar.style.width = v.pct + \"%\";\n const shownAt = window.__splashAt || Date.now();\n const left = Math.max(0, SPLASH_MIN_MS - (Date.now() - shownAt));\n if (state.splashTapped) return dismissSplash();\n state.splashTimer = setTimeout(dismissSplash, left);\n}\n\nfunction dismissSplash(immediate = false) {\n const el = splashEl();\n state.splashDone = true;\n clearTimeout(state.splashTimer);\n if (!el) return;\n if (immediate) { el.remove(); return; }\n el.classList.add(\"out\");\n setTimeout(() => el.remove(), 320);\n}\n\ndocument.getElementById(\"splash\")?.addEventListener(\"click\", () => {\n if (state.loaded && state.program) dismissSplash();\n else state.splashTapped = true; // dismiss the moment Home is ready\n});\n\n// ---------- routing ----------\n\nfunction route() {\n const h = location.hash.replace(/^#\\/?/, \"\");\n const [name, ...rest] = h.split(\"/\");\n return { name: name || \"home\", arg: rest.join(\"/\") };\n}\nwindow.addEventListener(\"hashchange\", () => { state.sheet = null; render(); });\n\nfunction render() {\n if (state.needCode) return renderCode();\n if (!state.loaded) { $app.innerHTML = `

${state.error ? esc(state.error) : \"Loading…\"}

`; return; }\n if (!state.program) { $app.innerHTML = `

No program imported for ${esc(state.athlete)} yet.

`; return; }\n const r = route();\n if (r.name === \"session\") return renderSession(r.arg);\n if (r.name === \"preview\") return renderPlaceholder(\"Next up preview\");\n if (r.name === \"history\") return renderPlaceholder(\"History\");\n if (r.name === \"doctor\") return renderPlaceholder(\"Doctor summary\");\n if (r.name === \"program\") return renderPlaceholder(\"Program editor\");\n if (r.name === \"suggest\") return renderPlaceholder(\"Suggest a change\", \"Lands in milestone 6.\");\n renderHome();\n}\n\n// ---------- passcode ----------\n\nfunction renderCode() {\n dismissSplash(true);\n $app.innerHTML = `\n

Lift
Log

Passcode

\n \n

${esc(state.error || \"\")}

`;\n document.getElementById(\"code\").focus();\n document.getElementById(\"code-form\").addEventListener(\"submit\", (e) => { e.preventDefault(); submitCode(); });\n}\nfunction submitCode() {\n const v = (document.getElementById(\"code\")?.value || \"\").trim();\n if (!v) return;\n localStorage.setItem(LS.code, v);\n state.needCode = false;\n load().then(() => { if (saver.dirty.size) flush(); });\n}\n\n// ---------- Home ----------\n\nfunction sessionLabel(k) {\n const p = state.program;\n return isGirls() ? p.sessionMeta[k]?.title || k : `Session ${k}`;\n}\n\nfunction saveSettings() {\n api(\"/api/settings\", { method: \"POST\", body: JSON.stringify(state.settings) }).catch((e) => setStatus(\"settings not saved — \" + e.message, true));\n}\n\nfunction gridHTML(week, t) {\n const p = state.program;\n const girls = isGirls();\n const keys = Object.keys(p.sessions);\n const trained = R.trainedLog(state.log);\n let out = \"\";\n for (let w = 1; w <= p.weeksPlanned; w++) {\n const light = !girls && !!p.loadTable?.[w - 1]?.light;\n const done = new Set(trained.filter((e) => e.week === w).map((e) => e.sessionKey));\n const wdays = girls ? null : R.weekDays(state.settings, \"rob\", w);\n const planned = girls ? keys : w === week ? t.planned : (wdays && p.dayPlans?.[wdays]?.sessions) || [];\n for (const k of keys) {\n const isDone = done.has(k);\n const isToday = w === week && k === t.key && !t.complete && !isDone;\n const cls = [\"box\", light ? \"light\" : \"\", isDone ? \"done\" : \"\", isToday ? \"today\" : \"\", w === week ? \"cur\" : \"\"].filter(Boolean).join(\" \");\n const label = girls ? \"\" : isDone || planned.includes(k) || isToday ? k : \"\";\n out += `${label}`;\n }\n }\n return `

${out}

`;\n}\n\nfunction sparkHTML(label, series) {\n if (!series.length) return `

${esc(label)}—

`;\n const vals = series.map((s) => s.value);\n const min = Math.min(...vals), max = Math.max(...vals);\n const W = 96, H = 26;\n const y = (v) => (max === min ? H / 2 : H - 3 - ((v - min) / (max - min)) * (H - 6)).toFixed(1);\n const pts = vals.map((v, i) => `${(vals.length === 1 ? W / 2 : (i * W) / (vals.length - 1)).toFixed(1)},${y(v)}`).join(\" \");\n const last = vals[vals.length - 1];\n return `

${esc(label)}${last}

`;\n}\n\nfunction todayCardHTML(t, today) {\n const p = state.program;\n const girls = isGirls();\n if (t.complete) {\n return `

Week ${t.week}

Week done

Every session is logged. Rest, or log a past session below.

`;\n }\n const plan = R.buildSession(p, state.log, state.settings, t.key, today);\n const main = plan.blocks[0]?.items[0];\n const tt = main?.targets[0] || {};\n const mins = plan.minutes ? ` · about ${Math.round((plan.minutes[0] + plan.minutes[1]) / 2)} min` : \"\";\n const eyebrow = `${t.bonus ? \"Bonus\" : \"Today\"} · ${esc(sessionLabel(t.key))}${girls ? \"\" : \" · \" + esc(plan.title)}${mins}${plan.light ? \" · light week\" : \"\"}`;\n const lift = girls\n ? `${esc(main ? main.exercise.name : \"\")} K ${fmtW(tt.weightK)} · A ${fmtW(tt.weightA)}`\n : `${esc(main ? shortName(main.exercise) : \"\")} ${fmtW(tt.weight)} × ${fmtReps(tt.reps)}${tt.rpe ? ` @ RPE ${tt.rpe}` : \"\"}`;\n const backoffs = (main?.targets || []).filter((x) => x.kind === \"backoff\");\n const extra = backoffs.length ? `

Back-offs ${backoffs[0].weight} × ${fmtReps(backoffs[0].reps)} × ${backoffs.length}

` : \"\";\n const second = !girls && plan.blocks[1]?.items[0] && plan.blocks[0]?.items[0]?.exercise.role !== \"main\"\n ? `

${esc(shortName(plan.blocks[1].items[0].exercise))} ${fmtW(plan.blocks[1].items[0].targets[0]?.weight)} × ${fmtReps(plan.blocks[1].items[0].targets[0]?.reps)}

` : \"\";\n return `

${eyebrow}

${lift}

\n ${main?.reason ? `

${esc(main.reason)}

` : \"\"}${extra}${second}\n ${t.done ? `

Already logged this week.

` : \"\"}\n \n

`;\n}\n\nfunction renderHome() {\n const p = state.program;\n const girls = isGirls();\n const today = todayISO();\n const t = R.todaySession(p, state.log, state.settings, today);\n const week = t.week;\n const days = girls ? null : R.weekDays(state.settings, \"rob\", week);\n const askDays = !girls && (days == null || state.expanded.days);\n const light = !girls && !!p.loadTable?.[week - 1]?.light;\n const keys = Object.keys(p.sessions);\n const open = state.log.filter((e) => !e.endedAt);\n const recent = [...state.log].sort((a, b) => b.date.localeCompare(a.date) || (b.createdAt || \"\").localeCompare(a.createdAt || \"\")).slice(0, 8);\n\n const daysCard = askDays ? `

Week ${week}

How many days this week?

${[2, 3, 4].map((n) => ``).join(\"\")}

\n ${days && p.dayPlans?.[days] ? `

${esc(p.dayPlans[days].note)}

` : `

${esc(p.dayPlans?.[\"2\"]?.note || \"\")}

`}\n

` : \"\";\n\n const flags = girls ? [] : R.weekFlags(state.settings, \"rob\", week);\n const showCheckin = !girls && (askDays || state.expanded.checkin);\n const checkinCard = showCheckin ? `

Weekly check-in · week ${week}

Since last week

\n ${R.FLAG_ITEMS.map((f) => ``).join(\"\")}\n

${flags.length >= 2 ? `Two-flag rule: main lifts −10% this week. The week still counts.` : \"Two or more → main lifts −10% this week; the week still counts.\"}

` : \"\";\n\n const sparks = girls ? \"\" : `

${[[\"squat\", \"back-squat\"], [\"deadlift\", \"deadlift\"], [\"clean pull\", \"hang-clean-pull\"]].map(([l, id]) => sparkHTML(`e1RM · ${l}`, R.e1rmSeries(state.log, id))).join(\"\")}

`;\n\n $app.innerHTML = `\n

\n \n \n

${esc(fmtDate(today))}

Week ${week} of ${p.weeksPlanned}${light ? \" · light week\" : \"\"}${girls ? \"\" : ` · this week: ${days ?? \"?\"} days · `}

\n ${gridHTML(week, t)}\n ${daysCard}\n ${checkinCard}\n ${todayCardHTML(t, today)}\n ${sparks}\n

Next up preview History${girls ? \"\" : `Doctor summary`}

\n ${open.length ? `

In progress

${open.map((e) => `

`).join(\"\")}

` : \"\"}\n

Log a past session

\n \n \n

\n \n

\n ${recent.length ? `

Recent

${recent.map((e) => `

`).join(\"\")}

` : \"\"}\n

${esc(state.status)}

\n ${sheetHTML()}`;\n}\n\nfunction renderPlaceholder(title, note = \"Lands in milestone 5.\") {\n $app.innerHTML = `

‹ Home ${esc(title)}

${esc(note)}

`;\n}\n\nconst doneCount = (e) => e.sets.filter((s) => s.done).length;\nconst shortName = (ex) => ex.name.split(/[,(]/)[0].trim();\n\nfunction sheetHTML() {\n if (!state.sheet) return \"\";\n const p = state.program;\n if (state.sheet.scope === \"date\") {\n const e = state.log.find((x) => x.id === state.sheet.id);\n if (!e) return \"\";\n return `

Change the date

${esc(sessionLabel(e.sessionKey))} · currently ${esc(fmtDate(e.date))} · week ${e.week}. The week is recomputed from the new date.

\n \n \n \n

`;\n }\n if (state.sheet.scope === \"delete\") {\n const e = state.log.find((x) => x.id === state.sheet.id);\n const label = e ? `${sessionLabel(e.sessionKey)} · ${fmtDate(e.date)} · ${doneCount(e)} sets` : \"\";\n return `

Delete this session?

${esc(label)}
It is removed from the log entirely. This can't be undone.

\n \n \n

`;\n }\n return `

${state.sheet.scope === \"exercise\" ? `Skip ${esc(shortName(R.findExercise(p, state.sheet.exerciseId)))}` : \"Skip the rest of the session\"}

${state.sheet.scope === \"exercise\" ? \"Remaining sets are marked skipped with this reason.\" : \"What's done is logged; everything left is marked skipped.\"}

\n \n \n \n \n

`;\n}\n\nasync function deleteEntry(id) {\n const e = state.log.find((x) => x.id === id);\n if (!e) return;\n saver.dirty.delete(id);\n while (saver.inflight) await new Promise((r) => setTimeout(r, 100)); // never let a pending save resurrect it\n try {\n await api(`/api/log/${e.athlete}/${encodeURIComponent(id)}`, { method: \"DELETE\" });\n } catch (err) {\n if (err.code === 401) { state.needCode = true; return render(); }\n if (!/No such entry/.test(err.message)) { setStatus(\"delete failed — \" + err.message, true); state.sheet = null; return render(); }\n }\n state.log = state.log.filter((x) => x.id !== id);\n state.sheet = null;\n state.rest = null;\n if (route().name === \"session\" && route().arg === id) location.hash = \"#home\";\n else render();\n}\n\n\nfunction startSession(key, date, manual) {\n const plan = R.buildSession(state.program, state.log, state.settings, key, date);\n const entry = R.newLogEntry(plan, { manual });\n state.log.push(entry);\n persist(entry);\n state.expanded = {};\n location.hash = `#session/${entry.id}`;\n}\n\n// ---------- Session screen ----------\n\nfunction renderSession(id) {\n const entry = state.log.find((e) => e.id === id);\n if (!entry) { $app.innerHTML = `

Session not found. Home

`; return; }\n const p = state.program;\n const plan = R.buildSession(p, state.log.filter((e) => e.id !== id), state.settings, entry.sessionKey, entry.date, { week: entry.week });\n const girls = isGirls();\n const ended = !!entry.endedAt;\n const title = girls ? plan.title : `Session ${entry.sessionKey}`;\n const sub = girls ? \"\" : plan.title;\n const setsFor = (exId) => entry.sets.filter((s) => s.exerciseId === exId);\n const allSets = entry.sets;\n const remaining = allSets.filter((s) => !s.done && !s.skipped).length;\n\n const header = `\n

‹ Home ${esc(title)}${sub ? ` · ${esc(sub)}` : \"\"}

${entry.manual ? `manual · ${esc(fmtDate(entry.date))}` : ended ? `done · ${esc(fmtDate(entry.date))}` : `${elapsedText(entry)}`}

Week ${entry.week}${plan.light ? \" · light\" : \"\"} · ${esc(state.status)}

`;\n\n const flagged = girls ? [] : R.flaggedExercises(p, state.log.filter((e) => e.id !== id));\n const inSession = new Set(entry.sets.map((s) => s.exerciseId));\n const banners = flagged.filter((f) => inSession.has(f.exerciseId) && !(entry.flagAck || {})[f.exerciseId]).map((f) => ``).join(\"\");\n const hasMain = plan.blocks.some((b) => b.items.some((it) => it.exercise.role === \"main\"));\n const film = !girls && hasMain && !ended && R.filmReminderDue(state.settings, \"rob\", entry.week)\n ? `

Film your top set this week — bar speed check.

` : \"\";\n\n const restBar = state.rest && !entry.manual && !ended\n ? `

${restLeft() <= 0 ? \"Go\" : fmtMMSS(restLeft())}

${esc(state.rest.label)}

tap to skip

`\n : \"\";\n\n const warm = plan.warmup.map((w) => {\n const done = !!entry.warmupDone?.[w.key];\n const openK = \"wu:\" + w.key;\n const isOpen = !!state.expanded[openK];\n const letter = w.key.length === 1 ? `${esc(w.key)} · ` : \"\";\n return `

\n ${w.footwear === \"sneakers\" ? ICON.sneaker : ICON.sock}\n \n \n

\n ${isOpen ? `

${esc(w.footwearText)}

${esc(i.text)}

${w.text ? `

${esc(w.text)}

` : \"\"}` : \"\"}\n

`;\n }).join(\"\");\n\n const blocks = plan.blocks.map((block) => {\n const items = block.items.filter((it) => setsFor(it.exercise.id).length || !entry.sets.length);\n if (!items.length) return \"\";\n const name = items.map((it) => `${it.exercise.pair ? `${esc(it.exercise.pair)}` : \"\"}${esc(it.exercise.name)}`).join(` / `);\n const reasons = items.filter((it) => it.reason).map((it) => `

${items.length > 1 ? esc(shortName(it.exercise)) + \": \" : \"\"}${esc(it.reason)}

`).join(\"\");\n let rows = \"\";\n if (block.pair) {\n const n = Math.max(...items.map((it) => setsFor(it.exercise.id).length));\n for (let i = 0; i < n; i++) for (const it of items) { const s = setsFor(it.exercise.id)[i]; if (s) rows += rowHTML(it, s, `${it.exercise.pair.slice(-1)}${i + 1}`, girls); }\n } else {\n for (const it of items) setsFor(it.exercise.id).forEach((s, i) => { rows += rowHTML(it, s, String(i + 1), girls); });\n }\n const shoulder = girls ? \"\" : items.filter((it) => it.exercise.shoulderLog).map((it) => {\n const s0 = setsFor(it.exercise.id)[0] || {};\n const pain = s0.pain ?? 0;\n const click = !!s0.click;\n return `

Shoulder${items.length > 1 ? ` · ${esc(shortName(it.exercise))}` : \"\"}\n 0 ? \"warn\" : \"\"}\">${pain}pain\n click

`;\n }).join(\"\");\n const foot = items.map((it) => {\n const k = \"note:\" + it.exercise.id;\n const note = entry.exerciseNotes?.[it.exercise.id] || \"\";\n const left = setsFor(it.exercise.id).some((s) => !s.done && !s.skipped);\n return `

\n \n ${left && !ended ? `` : \"\"}\n

${state.expanded[k] || note ? `` : \"\"}`;\n }).join(\"\");\n const meta = items.map((it) => it.exercise.notes).filter(Boolean).join(\" \");\n return `

${name}

\n ${meta ? `

${esc(meta)}

` : \"\"}\n ${reasons}\n ${rows}\n ${shoulder}\n ${foot}\n

`;\n }).join(\"\");\n\n const bar = ended\n ? `

Back to Home

`\n : `

`;\n\n $app.innerHTML = `${header}${restBar}${banners}${film}\n

Warm-up

${warm}\n

Lifts

${blocks}\n

Session notes

\n \n \n ${bar}${sheetHTML()}`;\n}\n\nfunction rowHTML(it, s, label, girls) {\n const ex = it.exercise;\n const st = s.done ? \"done\" : s.skipped ? \"skipped\" : \"\";\n const kind = s.skipped ? (s.skipReason || \"skipped\") : s.kind === \"top\" ? \"top\" : s.kind === \"backoff\" ? \"back-off\" : s.kind === \"test\" ? \"test\" : \"\";\n const unit = ex.unit === \"sec\" ? \"sec\" : ex.unit === \"m\" ? \"m\" : \"reps\";\n const n = `

${esc(label)}${kind ? `${esc(kind)}` : \"\"}

`;\n const chk = ``;\n if (girls) {\n return `

${n}\n

K${s.targetWeightK != null ? ` · ${s.targetWeightK} lb` : \"\"} · ${fmtReps(s.targetReps)} ${unit}

A${s.targetWeightA != null ? ` · ${s.targetWeightA} lb` : \"\"} · ${fmtReps(s.targetReps)} ${unit}

\n ${chk}

`;\n }\n const rpe = s.rpe == null ? \"—\" : String(s.rpe);\n return `

${n}\n lb · target ${fmtW(s.targetWeight)}\n ${unit} · target ${fmtReps(s.targetReps)}\n

${rpe}RPE${s.targetRpe != null ? ` · ${s.targetRpe}` : \"\"}

\n ${chk}

`;\n}\n\nfunction elapsedText(entry) {\n if (!entry.startedAt || entry.endedAt) return \"\";\n const s = Math.max(0, Math.floor((Date.now() - Date.parse(entry.startedAt)) / 1000));\n return `${fmtMMSS(s)} elapsed`;\n}\nfunction restLeft() {\n return state.rest ? Math.ceil((state.rest.until - Date.now()) / 1000) : 0;\n}\n\nfunction currentEntry() {\n const r = route();\n return r.name === \"session\" ? state.log.find((e) => e.id === r.arg) : null;\n}\n\nfunction startRest(entry, plan, ex, s) {\n const secs = ex.pair ? 60 : ex.restSec || 120;\n const n = entry.sets.filter((x) => x.exerciseId === ex.id).length;\n const left = entry.sets.filter((x) => !x.done && !x.skipped).length;\n if (!left) { state.rest = null; return; } // last set of the session: nothing to rest for\n state.rest = { until: Date.now() + secs * 1000, label: `rest · ${shortName(ex)} · set ${s.setIndex + 1} of ${n} done`, buzzed: false, doneAt: 0 };\n}\n\nfunction tick() {\n const entry = currentEntry();\n const el = document.getElementById(\"elapsed\");\n if (el && entry) el.textContent = elapsedText(entry);\n if (!state.rest) return;\n const bar = document.getElementById(\"rest\");\n const left = restLeft();\n if (left <= 0) {\n if (!state.rest.buzzed) { state.rest.buzzed = true; state.rest.doneAt = Date.now(); vibrate([250, 120, 250]); if (bar) { bar.classList.add(\"go\"); bar.querySelector(\".t\").textContent = \"Go\"; } }\n if (Date.now() - state.rest.doneAt > 10000) { state.rest = null; if (bar) render(); }\n return;\n }\n if (bar) bar.querySelector(\".t\").textContent = fmtMMSS(left);\n}\nsetInterval(tick, 500);\n\n// ---------- events ----------\n\nfunction findSet(entry, sidv) {\n const [exerciseId, idx] = sidv.split(\"|\");\n return entry.sets.find((s) => s.exerciseId === exerciseId && s.setIndex === Number(idx));\n}\n\n$app.addEventListener(\"click\", (e) => {\n const btn = e.target.closest(\"[data-act]\");\n if (!btn) return;\n if (e.target.closest(\"[data-stop]\") && btn.dataset.act === \"sheet-close\" && !e.target.closest(\"button\")) return;\n const act = btn.dataset.act;\n const entry = currentEntry();\n const p = state.program;\n\n switch (act) {\n case \"code\": return; // handled by the form's submit event\n case \"athlete\": {\n if (btn.dataset.v === state.athlete) return;\n state.athlete = btn.dataset.v;\n localStorage.setItem(LS.athlete, state.athlete);\n if (state.settings) { state.settings.athlete = state.athlete; saveSettings(); }\n return load();\n }\n case \"flag\": {\n const week = R.programWeek(p, state.log, todayISO());\n state.settings = state.settings || { athlete: state.athlete };\n state.settings.rob = state.settings.rob || {};\n state.settings.rob.weeks = state.settings.rob.weeks || {};\n const wk = (state.settings.rob.weeks[week] = state.settings.rob.weeks[week] || {});\n const cur = new Set(R.weekFlags(state.settings, \"rob\", week));\n if (cur.has(btn.dataset.k)) cur.delete(btn.dataset.k); else cur.add(btn.dataset.k);\n wk.flags = R.FLAG_ITEMS.map((f) => f.key).filter((k) => cur.has(k));\n saveSettings();\n return render();\n }\n case \"filmed\": {\n const e = currentEntry();\n const week = e ? e.week : R.programWeek(p, state.log, todayISO());\n state.settings = state.settings || { athlete: state.athlete };\n state.settings.rob = state.settings.rob || {};\n state.settings.rob.weeks = state.settings.rob.weeks || {};\n state.settings.rob.weeks[week] = { ...(state.settings.rob.weeks[week] || {}), filmed: true };\n saveSettings();\n return render();\n }\n case \"days\": {\n const week = R.programWeek(p, state.log, todayISO());\n state.settings = state.settings || { athlete: state.athlete };\n state.settings.rob = state.settings.rob || {};\n state.settings.rob.weeks = state.settings.rob.weeks || {};\n state.settings.rob.weeks[week] = { ...(state.settings.rob.weeks[week] || {}), days: Number(btn.dataset.n) };\n state.expanded.days = false;\n saveSettings();\n return render();\n }\n case \"start\": return startSession(btn.dataset.key, todayISO(), false);\n case \"past\": {\n const date = document.getElementById(\"past-date\").value || todayISO();\n const key = document.getElementById(\"past-key\").value;\n return startSession(key, date, true);\n }\n case \"open\": location.hash = `#session/${btn.dataset.id}`; return;\n case \"toggle\": state.expanded[btn.dataset.k] = !state.expanded[btn.dataset.k]; return render();\n case \"del-ask\": state.sheet = { scope: \"delete\", id: btn.dataset.id }; return render();\n case \"del-confirm\": return deleteEntry(btn.dataset.id);\n case \"date-ask\": state.sheet = { scope: \"date\", id: btn.dataset.id }; return render();\n case \"date-save\": {\n const e = state.log.find((x) => x.id === btn.dataset.id);\n const v = document.getElementById(\"edit-date\")?.value || \"\";\n if (!e || !/^\\d{4}-\\d{2}-\\d{2}$/.test(v)) return;\n e.date = v;\n e.week = R.programWeek(p, state.log.filter((x) => x.id !== e.id), v);\n state.sheet = null;\n persist(e);\n return render();\n }\n case \"sheet-close\": state.sheet = null; return render();\n }\n if (!entry) return;\n const plan = () => R.buildSession(p, state.log.filter((x) => x.id !== entry.id), state.settings, entry.sessionKey, entry.date, { week: entry.week });\n\n switch (act) {\n case \"flag-keep\": {\n entry.flagAck = entry.flagAck || {};\n entry.flagAck[btn.dataset.ex] = \"keep\";\n persist(entry);\n return render();\n }\n case \"wu-done\": {\n entry.warmupDone = entry.warmupDone || {};\n entry.warmupDone[btn.dataset.k] = !entry.warmupDone[btn.dataset.k];\n persist(entry);\n return render();\n }\n case \"done\": {\n const s = findSet(entry, btn.dataset.sid);\n s.done = !s.done;\n if (s.done) { s.skipped = false; s.skipReason = null; if (!entry.manual && !entry.endedAt) startRest(entry, plan(), R.findExercise(p, s.exerciseId), s); }\n persist(entry);\n return render();\n }\n case \"rpe\": {\n const s = findSet(entry, btn.dataset.sid);\n const d = Number(btn.dataset.d);\n const base = s.rpe == null ? (s.targetRpe ?? 7) - d : s.rpe;\n s.rpe = Math.min(10, Math.max(1, Math.round((base + d) * 2) / 2));\n persist(entry);\n return render();\n }\n case \"pain\": {\n const sets = entry.sets.filter((s) => s.exerciseId === btn.dataset.ex);\n const v = Math.min(10, Math.max(0, (sets[0]?.pain ?? 0) + Number(btn.dataset.d)));\n for (const s of sets) s.pain = v;\n persist(entry);\n return render();\n }\n case \"click\": {\n const sets = entry.sets.filter((s) => s.exerciseId === btn.dataset.ex);\n const v = !sets[0]?.click;\n for (const s of sets) s.click = v;\n persist(entry);\n return render();\n }\n case \"rest-skip\": state.rest = null; return render();\n case \"skip-ex\": state.sheet = { scope: \"exercise\", exerciseId: btn.dataset.ex }; return render();\n case \"skip-rest\": state.sheet = { scope: \"session\" }; return render();\n case \"finish\": {\n const left = entry.sets.filter((s) => !s.done && !s.skipped).length;\n if (left) { state.sheet = { scope: \"session\" }; return render(); }\n entry.endedAt = new Date().toISOString();\n state.rest = null;\n persist(entry);\n location.hash = \"#home\";\n return;\n }\n case \"skip-reason\": {\n const reason = btn.dataset.r;\n const scope = state.sheet?.scope;\n for (const s of entry.sets) {\n if (s.done || s.skipped) continue;\n if (scope === \"exercise\" && s.exerciseId !== state.sheet.exerciseId) continue;\n s.skipped = true;\n s.skipReason = reason;\n }\n state.sheet = null;\n if (scope === \"session\") { entry.skippedReason = reason; entry.endedAt = new Date().toISOString(); state.rest = null; persist(entry); location.hash = \"#home\"; return; }\n persist(entry);\n return render();\n }\n }\n});\n\n$app.addEventListener(\"change\", (e) => {\n const t = e.target;\n const entry = currentEntry();\n if (!entry) return;\n if (t.dataset.f && t.dataset.sid) {\n const s = findSet(entry, t.dataset.sid);\n if (!s) return;\n s[t.dataset.f] = t.value === \"\" ? null : Number(t.value);\n persist(entry);\n return;\n }\n if (t.dataset.note) {\n entry.exerciseNotes = entry.exerciseNotes || {};\n entry.exerciseNotes[t.dataset.note] = t.value;\n persist(entry);\n return;\n }\n if (t.id === \"session-notes\") { entry.notes = t.value; persist(entry); }\n});\n\n// ---------- boot ----------\nload();\n",[194],"pulls","branches","forks","envVars",{"_207":166,"_209":61},"connections",{"_207":61,"_208":61},"count","unfilledCount","emptyCount",{"_41":193,"_31":194,"_29":195,"_139":-5,"_39":40,"_38":196,"_141":24,"_36":244,"_13":151,"_32":33,"_34":198,"_23":24,"_144":-5,"_220":245,"_26":246},{"_41":190,"_31":27,"_29":30,"_139":-5,"_39":40,"_38":14,"_141":57,"_36":241,"_13":61,"_32":33,"_34":35,"_23":24,"_144":-5,"_220":242,"_26":243},{"_41":183,"_31":184,"_29":185,"_139":-5,"_39":40,"_38":186,"_141":57,"_36":238,"_13":61,"_32":33,"_34":188,"_23":24,"_144":-5,"_220":239,"_26":240},{"_41":176,"_31":177,"_29":178,"_139":-5,"_39":40,"_38":179,"_141":57,"_36":235,"_13":166,"_32":20,"_34":181,"_23":24,"_144":-5,"_220":236,"_26":237},{"_41":169,"_31":170,"_29":55,"_139":-5,"_39":40,"_38":171,"_141":24,"_36":232,"_13":151,"_32":173,"_34":174,"_23":24,"_144":43,"_220":233,"_26":234},{"_41":162,"_31":163,"_29":164,"_139":-5,"_39":40,"_38":159,"_141":57,"_36":229,"_13":166,"_32":33,"_34":167,"_23":24,"_144":-5,"_220":230,"_26":231},{"_41":154,"_31":155,"_29":156,"_139":-5,"_39":40,"_38":157,"_141":24,"_36":226,"_13":159,"_32":33,"_34":160,"_23":24,"_144":-5,"_220":227,"_26":228},{"_41":146,"_31":147,"_29":148,"_139":-5,"_39":40,"_38":149,"_141":24,"_36":223,"_13":151,"_32":20,"_34":152,"_23":24,"_144":-5,"_220":224,"_26":225},{"_41":136,"_31":137,"_29":138,"_139":-5,"_39":40,"_38":140,"_141":57,"_36":219,"_13":61,"_32":33,"_34":143,"_23":24,"_144":-5,"_220":221,"_26":222},["D",1789173240110],"children",[],[137],["D",1789174127922],[],[147],["D",1789174125707],[],[155],["D",1789166104983],[],[163],["D",1789173244787],[],[170],["D",1789173237727],[],[177],["D",1789168987014],[],[184],["D",1789221778716],[],[27],["D",1789174123710],[],[194],["D",1789153427275],["D",1789516253896],{"_98":97,"_105":100},{"_98":97,"_99":100,"_101":100,"_18":53,"_102":103,"_104":24},{"_13":87,"_31":88,"_41":40,"_89":42,"_90":-5,"_91":-5,"_92":-5,"_93":-5,"_94":-5,"_95":43,"_96":97},"ctx",{"_80":-5,"_124":285,"_286":287,"_288":289,"_290":24,"_291":24,"_292":24,"_293":57,"_294":-5,"_295":-7,"_296":-7,"_297":61,"_298":24,"_299":24,"_300":-5,"_301":24,"_302":24,"_303":24,"_304":-5},"ENV",{"_256":257,"_258":259,"_260":88,"_261":262,"_263":264,"_265":266,"_267":268,"_269":270,"_271":272,"_273":274,"_275":276,"_277":278,"_279":280,"_281":282,"_283":284},"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"]

Diff · v32