:root{--bg:#f4f2ec;--card:#ffffff;--ink:#1d2730;--muted:#64717c;--line:#e4dfd5;--accent:#1f7a8c;--accent-ink:#ffffff;--accent-bg:#e3f0f3;--fire:#e4572e;--ok:#2e8b57;--ok-bg:#e6f4ea;--bad:#c0392b;--bad-bg:#fdecea;--warn:#b5651d;--warn-bg:#fff4e5;--shadow:0 1px 2px rgba(29,39,48,.06),0 6px 20px rgba(29,39,48,.05)}
@media (prefers-color-scheme:dark){:root{--bg:#131a1f;--card:#1b242b;--ink:#e9e5dd;--muted:#98a4ae;--line:#2b363f;--accent:#5fb8c9;--accent-ink:#0f1a1f;--accent-bg:#16303a;--fire:#ff7a52;--ok:#5ec488;--ok-bg:#16301f;--bad:#ff7b6b;--bad-bg:#3a2320;--warn:#f0a95c;--warn-bg:#3a2d1c;--shadow:none;color-scheme:dark}}
*{box-sizing:border-box}
html{height:100%}
body{margin:0;min-height:100%;background:var(--bg);color:var(--ink);font-family:"PingFang SC","Hiragino Sans GB","Noto Sans CJK SC","Microsoft YaHei",-apple-system,system-ui,sans-serif;line-height:1.5;-webkit-tap-highlight-color:transparent;font-size:16px}
a{color:var(--accent)}
button{font:inherit}
.wrap{max-width:1040px;margin:0 auto;padding-left:max(16px,env(safe-area-inset-left,0px));padding-right:max(16px,env(safe-area-inset-right,0px));padding-block:14px calc(84px + env(safe-area-inset-bottom,0px))}
@media (min-width:900px){.wrap{padding-block:22px 40px}}
/* 顶部 */
.top{display:flex;align-items:flex-end;justify-content:space-between;gap:12px;margin-bottom:14px}
.top h1{font-size:22px;margin:0;line-height:1.2}
.top .date{font-size:13px;color:var(--muted)}
/* 导航 */
.nav{position:fixed;left:0;right:0;bottom:0;background:var(--card);border-top:1px solid var(--line);display:flex;justify-content:space-around;padding:6px 0 calc(6px + env(safe-area-inset-bottom,0px));z-index:20}
.nav a{flex:1;text-align:center;text-decoration:none;color:var(--muted);font-size:12px;display:flex;flex-direction:column;align-items:center;gap:2px;padding:4px 0}
.nav a svg{width:22px;height:22px;stroke:currentColor;fill:none;stroke-width:1.8}
.nav a.on{color:var(--accent);font-weight:600}
@media (min-width:900px){.nav{position:static;border:0;background:transparent;justify-content:flex-end;gap:6px;padding:0;margin-bottom:10px}.nav a{flex:none;flex-direction:row;gap:6px;font-size:14px;padding:8px 14px;border-radius:999px;background:var(--card);border:1px solid var(--line)}.nav a.on{background:var(--accent-bg)}.nav a svg{width:18px;height:18px}}
/* 进度卡 */
.hero{background:var(--card);border:1px solid var(--line);border-radius:16px;padding:16px;display:flex;align-items:center;gap:16px;box-shadow:var(--shadow);margin-bottom:14px}
.ring{width:84px;height:84px;flex:none;position:relative}
.ring svg{width:84px;height:84px;transform:rotate(-90deg)}
.ring circle{fill:none;stroke-width:8}
.ring .bg{stroke:var(--line)} .ring .fg{stroke:var(--accent);stroke-linecap:round;transition:stroke-dasharray .4s}
.ring .num{position:absolute;inset:0;display:flex;align-items:center;justify-content:center;font-size:20px;font-weight:700;font-variant-numeric:tabular-nums}
.hero .txt{min-width:0}
.hero .txt b{font-size:17px}
.hero .txt p{margin:2px 0 0;color:var(--muted);font-size:14px}
.hero.allDone{border-color:var(--ok)} .hero.allDone .ring .fg{stroke:var(--ok)}
/* 分组与列表 */
h2.sec{font-size:15px;color:var(--muted);margin:18px 4px 8px;font-weight:600;letter-spacing:.02em;display:flex;justify-content:space-between}
h2.sec span{font-weight:500}
.grid{display:grid;grid-template-columns:1fr;gap:10px}
@media (min-width:900px){.grid{grid-template-columns:1fr 1fr}}
.row{display:flex;align-items:center;gap:12px;background:var(--card);border:1px solid var(--line);border-radius:14px;padding:10px 12px;text-decoration:none;color:inherit;box-shadow:var(--shadow);min-width:0}
.row:active{transform:scale(.995)}
.row img{width:84px;height:62px;object-fit:cover;border-radius:8px;background:#ddd;flex:none}
.row .info{flex:1;min-width:0}
.row .name{font-weight:600;font-size:15.5px;line-height:1.3}
.row .meta{font-size:13px;color:var(--muted);margin-top:2px;display:flex;gap:8px;flex-wrap:wrap}
.row .meta i{font-style:normal}
.chk{width:30px;height:30px;border-radius:50%;border:2px solid var(--line);flex:none;display:flex;align-items:center;justify-content:center;color:transparent;font-weight:700}
.row.done{opacity:.72} .row.done .chk{background:var(--ok);border-color:var(--ok);color:#fff}
.row.done .name{text-decoration:line-through;text-decoration-color:var(--muted);text-decoration-thickness:1px}
.pain{font-size:12px;padding:1px 7px;border-radius:999px;background:var(--ok-bg);color:var(--ok)}
.pain.hi{background:var(--bad-bg);color:var(--bad)}
.locked{margin-top:16px;background:var(--warn-bg);border:1px dashed var(--warn);border-radius:14px;padding:12px 14px;font-size:14px}
.locked a{color:var(--warn);font-weight:600}
/* 通用按钮 */
.btn{display:inline-flex;align-items:center;justify-content:center;gap:6px;border:0;border-radius:12px;padding:12px 18px;font-size:16px;font-weight:600;cursor:pointer;background:var(--accent);color:var(--accent-ink);min-height:48px}
.btn.big{width:100%;font-size:18px;min-height:56px}
.btn.ghost{background:var(--card);color:var(--ink);border:1px solid var(--line)}
.btn.ok{background:var(--ok);color:#fff}
.btn.warn{background:var(--warn-bg);color:var(--warn)}
.btn:disabled{opacity:.5;cursor:default}
.btnrow{display:flex;gap:10px;margin-top:12px}
.btnrow .btn{flex:1}
/* PIN 遮罩 */
#pinMask{position:fixed;inset:0;background:var(--bg);z-index:100;display:flex;align-items:center;justify-content:center;padding:20px}
#pinMask .box{background:var(--card);border:1px solid var(--line);border-radius:18px;padding:26px 22px;max-width:360px;width:100%;text-align:center;box-shadow:var(--shadow)}
#pinMask h2{margin:0 0 6px;font-size:20px}
#pinMask p{color:var(--muted);margin:0 0 16px;font-size:14px}
#pinMask input{width:100%;font-size:26px;letter-spacing:.4em;text-align:center;padding:10px;border:1px solid var(--line);border-radius:12px;background:var(--bg);color:var(--ink)}
#pinMask .err{color:var(--bad);font-size:13px;min-height:18px;margin-top:8px}
/* 跟练页 */
.exhead{display:flex;align-items:center;gap:10px;margin-bottom:10px}
.exhead a.back{display:inline-flex;width:40px;height:40px;align-items:center;justify-content:center;border-radius:50%;background:var(--card);border:1px solid var(--line);text-decoration:none;color:var(--ink);flex:none}
.exhead h1{font-size:19px;margin:0;line-height:1.25}
.exhead .dose{font-size:13px;color:var(--muted)}
.exgrid{display:grid;grid-template-columns:1fr;gap:14px}
@media (min-width:900px){.exgrid{grid-template-columns:minmax(0,1.15fr) minmax(0,1fr);align-items:start}}
.videobox{background:#000;border-radius:14px;overflow:hidden;position:relative}
.videobox video{display:block;width:100%;aspect-ratio:10/9;object-fit:cover;object-position:left center;max-height:62vh}
@media (min-width:900px){.videobox video{aspect-ratio:10/9;max-height:none}}
.videobox .sub{position:absolute;left:0;right:0;bottom:0;padding:10px 14px;background:linear-gradient(transparent,rgba(0,0,0,.72));color:#fff;font-size:17px;font-weight:600;text-shadow:0 1px 2px rgba(0,0,0,.5);line-height:1.35;min-height:46px}
.panel{background:var(--card);border:1px solid var(--line);border-radius:16px;padding:16px;box-shadow:var(--shadow)}
.panel .state{font-size:13px;color:var(--muted);display:flex;justify-content:space-between}
.bignum{font-size:92px;line-height:1;font-weight:800;text-align:center;font-variant-numeric:tabular-nums;letter-spacing:-.02em;margin:6px 0 2px;color:var(--accent)}
.bignum.rest{color:var(--warn)} .bignum.go{color:var(--ok)}
.cueline{text-align:center;font-size:20px;font-weight:600;min-height:30px}
.subline{text-align:center;color:var(--muted);font-size:14px;min-height:22px}
.prog{height:8px;background:var(--line);border-radius:4px;overflow:hidden;margin:12px 0 4px}
.prog i{display:block;height:100%;background:var(--accent);width:0;transition:width .3s linear}
.setdots{display:flex;gap:6px;justify-content:center;margin:8px 0 2px}
.setdots i{width:10px;height:10px;border-radius:50%;background:var(--line)} .setdots i.on{background:var(--accent)} .setdots i.cur{outline:2px solid var(--accent);outline-offset:2px}
.cues{display:grid;grid-template-columns:1fr;gap:8px;margin-top:14px}
@media (min-width:600px){.cues{grid-template-columns:1fr 1fr}.cue.wide{grid-column:1/-1}}
.cue{border-radius:10px;padding:9px 11px;background:var(--accent-bg);font-size:14px;min-width:0}
.cue h4{margin:0 0 3px;font-size:12px;letter-spacing:.06em;color:var(--accent);font-weight:600}
.cue.bad{background:var(--bad-bg)} .cue.bad h4{color:var(--bad)}
.cue.warn{background:var(--warn-bg)} .cue.warn h4{color:var(--warn)}
.cue ol,.cue ul{margin:0;padding-left:1.3em}
details.more{margin-top:12px} details.more summary{cursor:pointer;color:var(--accent);font-weight:600;font-size:14px;padding:6px 0}
/* 疼痛打分 */
.chips{display:flex;flex-wrap:wrap;gap:8px;justify-content:center;margin:10px 0}
.chips button{width:44px;height:44px;border-radius:50%;border:1px solid var(--line);background:var(--card);color:var(--ink);font-size:16px;font-weight:600;cursor:pointer}
.chips button.on{background:var(--accent);color:var(--accent-ink);border-color:var(--accent)}
.chips button.hi.on{background:var(--bad);border-color:var(--bad);color:#fff}
.hint{font-size:13px;color:var(--muted);text-align:center}
.hint.bad{color:var(--bad);font-weight:600}
textarea.note{width:100%;border:1px solid var(--line);border-radius:10px;padding:8px;font:inherit;font-size:14px;background:var(--bg);color:var(--ink);min-height:56px;resize:vertical}
/* 历史 */
.cal{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:6px;align-items:start}
.cal .wd{text-align:center;font-size:12px;color:var(--muted)}
.cal .d{height:clamp(44px,11.5vw,64px);width:100%;min-width:0;border-radius:10px;border:1px solid var(--line);background:var(--card);display:flex;flex-direction:column;align-items:center;justify-content:center;font-size:13px;cursor:pointer;position:relative;font-variant-numeric:tabular-nums}
.cal .d.sel{outline:2px solid var(--accent)}
.cal .d.today{font-weight:700}
.cal .d .bar{position:absolute;left:6px;right:6px;bottom:5px;height:4px;border-radius:2px;background:var(--line);overflow:hidden}
.cal .d .bar i{display:block;height:100%;background:var(--ok)}
.cal .d.pain::after{content:"";position:absolute;top:5px;right:5px;width:7px;height:7px;border-radius:50%;background:var(--bad)}
.cal .d.empty{opacity:.35;cursor:default}
.stats{display:grid;grid-template-columns:repeat(3,1fr);gap:10px;margin:12px 0 16px}
.stat{background:var(--card);border:1px solid var(--line);border-radius:12px;padding:10px;text-align:center}
.stat b{display:block;font-size:22px;font-variant-numeric:tabular-nums}
.stat span{font-size:12px;color:var(--muted)}
.list{margin-top:14px;display:flex;flex-direction:column;gap:8px}
.list .it{display:flex;justify-content:space-between;gap:10px;background:var(--card);border:1px solid var(--line);border-radius:12px;padding:10px 12px;font-size:14px}
.list .it .t{color:var(--muted);font-size:12px}
/* 设置 */
.setrow{display:flex;justify-content:space-between;align-items:flex-start;gap:12px;background:var(--card);border:1px solid var(--line);border-radius:12px;padding:12px 14px;margin-bottom:10px}
.setrow .l{min-width:0;flex:1}
.setrow .l b{display:block;font-size:15px}
.setrow .l small{display:block;color:var(--muted);font-size:13px;margin-top:2px;line-height:1.4}
.switch{width:52px;height:30px;border-radius:15px;background:var(--line);position:relative;border:0;cursor:pointer;flex:none}
.switch::after{content:"";position:absolute;top:3px;left:3px;width:24px;height:24px;border-radius:50%;background:#fff;transition:left .15s;box-shadow:0 1px 2px rgba(0,0,0,.2)}
.switch.on{background:var(--ok)} .switch.on::after{left:25px}
.toast{position:fixed;left:50%;bottom:calc(90px + env(safe-area-inset-bottom,0px));transform:translateX(-50%);background:var(--ink);color:var(--bg);padding:10px 16px;border-radius:999px;font-size:14px;z-index:50;opacity:0;transition:opacity .2s;pointer-events:none}
.toast.show{opacity:1}
@media (min-width:900px){.toast{bottom:30px}}
.empty{color:var(--muted);text-align:center;padding:30px 0}