/* Layout: coluna editorial única (~860px), barra de seções fixa no topo, cada entregável é um capítulo. */
:root{
  --offwhite:#fff8ee; --verde:#2c3927; --kiwi:#99d537; --marrom:#963417; --azul:#99b1ce;
  --bg:var(--offwhite); --surface:#f6efe2; --line:#e3dccd; --fg:var(--verde); --muted:#5f6a58;
  --accent-ink:#2c3927; --emph:var(--marrom); --chip:#e9f4d3; --chip-fg:#33461f; --blue-soft:#dfe7f1;
  --f-title:"Rogliano","Panel Sans","Georgia",serif; --f-script:"Calder Script","Brush Script MT",cursive; --f-body:"Panel Sans","Avenir Next","Segoe UI",system-ui,sans-serif;
  --r:14px;
}
@media (prefers-color-scheme:dark){:root:not([data-theme="light"]){
  --bg:#1d261b; --surface:#26321f; --line:#35432f; --fg:#f4ecdc; --muted:#b5bda9; --emph:#e0805e; --chip:#334a1f; --chip-fg:#d9f0ad; --blue-soft:#2c3a48; color-scheme:dark}}
:root[data-theme="dark"]{--bg:#1d261b; --surface:#26321f; --line:#35432f; --fg:#f4ecdc; --muted:#b5bda9; --emph:#e0805e; --chip:#334a1f; --chip-fg:#d9f0ad; --blue-soft:#2c3a48; color-scheme:dark}

*{box-sizing:border-box}
body{background:var(--bg);color:var(--fg);font-family:var(--f-body);font-size:16px;line-height:1.55;-webkit-font-smoothing:antialiased}
.wrap{max-width:880px;margin:0 auto;padding-left:max(16px,env(safe-area-inset-left,0px));padding-right:max(16px,env(safe-area-inset-right,0px))}
h1,h2,h3{font-family:var(--f-title);font-weight:700;text-wrap:balance;margin:0;line-height:1.08;letter-spacing:-.01em}
.script{font-family:var(--f-script);font-weight:400;color:var(--emph);letter-spacing:0}
.label{font-size:.72rem;letter-spacing:.12em;text-transform:uppercase;font-weight:500;color:var(--muted)}
p{margin:0}
.num{font-variant-numeric:tabular-nums}

/* Aviso de modelo */
.sample{background:var(--blue-soft);font-size:.85rem}
.sample .wrap{padding-block:8px}

/* Capa */
header.cover{position:relative;overflow:hidden;border-bottom:1px solid var(--line)}
header.cover .wrap{padding-block:40px 36px;display:grid;gap:28px}
.cover .logo{height:88px;width:auto;color:var(--fg)}
.cover-top{display:flex;justify-content:space-between;align-items:flex-start;gap:16px;flex-wrap:wrap}
.program{display:inline-flex;align-items:center;gap:8px;border:1.5px solid var(--fg);border-radius:999px;padding:6px 14px 5px;font-weight:500;font-size:.85rem;letter-spacing:.04em}
.cover h1{font-size:clamp(2.6rem,7vw,4.4rem)}
.cover .script{font-size:clamp(1.6rem,4vw,2.3rem);display:block;margin-top:6px}
.cover .pattern{position:absolute;right:-90px;bottom:-110px;width:360px;opacity:.16;color:var(--kiwi);pointer-events:none}
.facts{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:1px;background:var(--line);border:1px solid var(--line);border-radius:var(--r);overflow:hidden;position:relative}
.facts div{background:var(--bg);padding:14px 16px;display:grid;gap:2px;min-width:0}
.facts strong{font-family:var(--f-title);font-size:1.15rem;font-weight:700}
@media (max-width:640px){.facts{grid-template-columns:repeat(2,minmax(0,1fr))}}

/* Navegação */
nav.toc{position:sticky;top:env(safe-area-inset-top,0px);z-index:5;background:var(--bg);border-bottom:1px solid var(--line)}
body::before{content:"";position:fixed;inset:0 0 auto;height:env(safe-area-inset-top,0px);z-index:10;background:var(--bg)}
nav.toc .wrap{display:flex;gap:6px;overflow-x:auto;padding-block:10px;scrollbar-width:none}
nav.toc a{flex:none;color:var(--fg);text-decoration:none;font-size:.88rem;font-weight:500;padding:6px 12px;border-radius:999px}
nav.toc a:hover,nav.toc a:focus-visible{background:var(--chip);color:var(--chip-fg);outline:none}

/* Capítulos */
section.ch{padding-block:56px 8px;scroll-margin-top:60px}
.ch-head{display:grid;gap:6px;margin-bottom:24px}
.ch-head h2{font-size:clamp(1.9rem,4.5vw,2.6rem)}
.ch-head .script{font-size:1.45rem}
.lead{max-width:62ch;color:var(--muted);margin-top:4px}

/* Periodização: barra das fases */
.phasebar{display:grid;gap:8px;margin-bottom:28px}
.bar{display:flex;height:46px;border-radius:12px;overflow:hidden;border:1px solid var(--line)}
.bar span{display:flex;align-items:center;padding:0 12px;font-size:.8rem;font-weight:500;white-space:nowrap;overflow:hidden;text-overflow:ellipsis;min-width:0}
.ph-sprint{background:var(--kiwi);color:#2c3927}
.ph-aval{background:var(--marrom);color:#fff8ee}
.ph-cons{background:var(--azul);color:#2c3927}
.ph-alta{background:var(--verde);color:var(--kiwi)}
:root[data-theme="dark"] .ph-alta{box-shadow:inset 0 0 0 1px var(--kiwi)}
.weeks{display:flex;justify-content:space-between;font-size:.75rem;color:var(--muted)}
.legend{display:flex;flex-wrap:wrap;gap:14px;font-size:.82rem;color:var(--muted)}
.legend i{display:inline-block;width:10px;height:10px;border-radius:50%;margin-right:6px;vertical-align:0}

.months{display:grid;gap:14px}
.month{display:grid;grid-template-columns:130px minmax(0,1fr);gap:20px;padding:20px 0;border-top:1px solid var(--line)}
.month .when{display:grid;gap:4px;align-content:start}
.month .when h3{font-size:1.6rem}
.tag{display:inline-block;justify-self:start;font-size:.72rem;font-weight:500;padding:3px 9px;border-radius:999px;letter-spacing:.03em}
.month .body{display:grid;gap:12px;min-width:0}
.month .focus{font-family:var(--f-title);font-size:1.15rem;font-weight:700}
.month ul{margin:0;padding-left:18px;display:grid;gap:4px}
.adjust{background:var(--surface);border-radius:10px;padding:12px 14px;font-size:.92rem;display:grid;gap:4px}
.adjust .label{color:var(--emph)}
.milestone{font-size:.88rem;color:var(--muted)}
.milestone b{color:var(--fg);font-weight:500}
@media (max-width:560px){.month{grid-template-columns:1fr;gap:10px}}

/* Tabelas */
.tbl{overflow-x:auto;border:1px solid var(--line);border-radius:var(--r)}
table{width:100%;border-collapse:collapse;font-size:.92rem}
td:first-child{width:52%}
th,td{text-align:left;padding:12px 14px;border-bottom:1px solid var(--line);vertical-align:top}
th{font-size:.72rem;letter-spacing:.1em;text-transform:uppercase;font-weight:500;color:var(--muted);background:var(--surface)}
tr:last-child td{border-bottom:0}
td.group{background:var(--surface);font-family:var(--f-title);font-weight:700;font-size:.98rem}
.note{margin-top:14px;font-size:.9rem;color:var(--muted);max-width:66ch}
.callout{margin-top:16px;display:flex;gap:12px;align-items:flex-start;background:var(--chip);color:var(--chip-fg);border-radius:12px;padding:14px 16px;font-size:.92rem}
.callout .sym{width:28px;height:28px;flex:none}

/* Metas */
.goals{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px}
.goal{border:1px solid var(--line);border-radius:var(--r);padding:18px;display:grid;gap:10px;align-content:start;min-width:0}
.goal h3{font-size:1.2rem}
.goal .why{font-size:.9rem;color:var(--muted)}
.track{height:8px;border-radius:99px;background:var(--surface);overflow:hidden}
.track i{display:block;height:100%;background:var(--kiwi);border-radius:99px}
.goal .nums{display:flex;justify-content:space-between;font-size:.85rem;gap:8px}
.goal .nums b{font-weight:500}
.status{font-size:.75rem;font-weight:500;padding:3px 9px;border-radius:999px;justify-self:start}
.st-on{background:var(--chip);color:var(--chip-fg)}
.st-start{background:var(--blue-soft);color:var(--fg)}
.st-done{background:var(--verde);color:var(--kiwi)}
@media (max-width:640px){.goals{grid-template-columns:1fr}}

/* Treino */
.week{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:8px;margin-bottom:22px}
.day{border-radius:12px;padding:12px 10px;display:grid;gap:4px;align-content:start;min-height:112px;min-width:0;font-size:.82rem;border:1px solid var(--line)}
.day b{font-family:var(--f-title);font-size:1rem}
.day.run{background:var(--kiwi);color:#2c3927;border-color:transparent}
.day.str{background:var(--verde);color:#fff8ee;border-color:transparent}
.day.str b{color:var(--kiwi)}
:root[data-theme="dark"] .day.str{box-shadow:inset 0 0 0 1px #4a5a43}
.day.mob{background:var(--blue-soft)}
.day.off{background:transparent;color:var(--muted)}
@media (max-width:720px){.week{grid-template-columns:repeat(2,minmax(0,1fr))}.day{min-height:auto}}
.cols{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px}
.box{border:1px solid var(--line);border-radius:var(--r);padding:18px;display:grid;gap:10px;align-content:start;min-width:0}
.box h3{font-size:1.2rem}
.box ul{margin:0;padding-left:18px;display:grid;gap:4px;font-size:.93rem}
.box .who{font-size:.85rem;color:var(--muted)}
@media (max-width:640px){.cols{grid-template-columns:1fr}}

/* Consultas */
.agenda{display:grid;gap:0;border-left:2px solid var(--line);margin-left:6px}
.ag{position:relative;padding:0 0 22px 22px;display:grid;gap:2px}
.ag::before{content:"";position:absolute;left:-8px;top:5px;width:14px;height:14px;border-radius:50%;background:var(--bg);border:2px solid var(--fg)}
.ag.next::before{background:var(--kiwi);border-color:var(--kiwi)}
.ag.done::before{background:var(--fg)}
.ag .d{font-family:var(--f-title);font-weight:700;font-size:1.1rem}
.ag .t{font-size:.9rem;color:var(--muted)}

/* Títulos com caracteres fora da Rogliano usam Panel Sans inteira, para não misturar fontes na mesma palavra */
.alt-title{font-family:var(--f-body)!important;font-weight:700;letter-spacing:-.02em}
/* ===== Acompanhamento semanal ===== */
.thisweek{display:grid;gap:18px}
.wk-top{display:flex;flex-wrap:wrap;align-items:baseline;justify-content:space-between;gap:8px 16px}
.wk-top h3{font-size:clamp(1.5rem,3.6vw,2rem)}
.wk-meter{display:grid;gap:6px}
.wk-meter .track{height:10px}
.wk-meter .lbl{display:flex;justify-content:space-between;font-size:.8rem;color:var(--muted)}
.kpc{font-size:.85rem;color:var(--muted)}
.week.w3{grid-template-columns:repeat(3,minmax(0,1fr));margin-bottom:0}
@media (max-width:560px){.week.w3{grid-template-columns:1fr}}
.recado{border-left:3px solid var(--kiwi);padding:4px 0 4px 14px;display:grid;gap:4px}
.recado p{font-size:1rem}
.olist{margin:0;padding-left:18px;display:grid;gap:4px}

/* Check-in */
.ci-status{display:flex;align-items:center;gap:10px;flex-wrap:wrap;margin-bottom:18px}
.pill{font-size:.78rem;font-weight:500;padding:4px 10px;border-radius:999px;background:var(--surface)}
.pill.ok{background:var(--verde);color:var(--kiwi)}
.pill.open{background:var(--chip);color:var(--chip-fg)}
.pill.late{background:var(--marrom);color:#fff8ee}
form.ci{display:grid;gap:0;border:1px solid var(--line);border-radius:var(--r);overflow:hidden}
.q{display:grid;gap:10px;padding:18px;border-top:1px solid var(--line);min-width:0}
.q:first-child{border-top:0}
.q > label,.q legend{font-family:var(--f-title);font-weight:700;font-size:1.05rem;padding:0}
.q .hint{font-size:.85rem;color:var(--muted);margin-top:-6px}
.q fieldset{border:0;margin:0;padding:0;display:grid;gap:10px;min-width:0}
.qn{display:inline-flex;align-items:center;justify-content:center;width:22px;height:22px;border-radius:50%;background:var(--surface);font-family:var(--f-body);font-size:.72rem;font-weight:500;margin-right:8px;vertical-align:2px}
input[type=number],input[type=text],textarea{font:inherit;color:var(--fg);background:var(--bg);border:1.5px solid var(--line);border-radius:10px;padding:10px 12px;width:100%;min-width:0}
input[type=number]{max-width:160px}
textarea{min-height:76px;resize:vertical}
textarea.big{min-height:150px}
input:focus-visible,textarea:focus-visible,button:focus-visible,.seg label:focus-within{outline:2px solid var(--kiwi);outline-offset:2px}
.row{display:flex;flex-wrap:wrap;gap:10px 16px;align-items:center}
.row .unit{font-size:.9rem;color:var(--muted)}
.seg{display:flex;flex-wrap:wrap;gap:6px}
.seg label{position:relative;cursor:pointer}
.seg input{position:absolute;opacity:0;pointer-events:none}
.seg span{display:inline-flex;align-items:center;justify-content:center;min-width:38px;height:38px;padding:0 12px;border-radius:10px;border:1.5px solid var(--line);font-size:.9rem;font-weight:500;font-variant-numeric:tabular-nums;user-select:none}
.seg input:checked + span{background:var(--verde);border-color:var(--verde);color:var(--kiwi)}
:root[data-theme="dark"] .seg input:checked + span{background:var(--kiwi);border-color:var(--kiwi);color:#2c3927}
@media (prefers-color-scheme:dark){:root:not([data-theme="light"]) .seg input:checked + span{background:var(--kiwi);border-color:var(--kiwi);color:#2c3927}}
.scale span{min-width:34px;padding:0}
.scale-ends{display:flex;justify-content:space-between;font-size:.75rem;color:var(--muted);max-width:470px}
.photos{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:10px}
@media (max-width:640px){.photos{grid-template-columns:repeat(2,minmax(0,1fr))}}
.ph{position:relative;display:grid;gap:6px;justify-items:center;text-align:center;border:1.5px dashed var(--line);border-radius:12px;padding:12px 8px;cursor:pointer;min-width:0}
.ph input{position:absolute;inset:0;opacity:0;cursor:pointer}
.ph svg{width:44px;height:72px;color:var(--muted)}
.ph img{width:100%;aspect-ratio:9/16;object-fit:cover;border-radius:8px;max-width:100%}
.ph b{font-size:.85rem;font-weight:500}
.ph small{font-size:.72rem;color:var(--muted)}
.ph.has{border-style:solid;border-color:var(--kiwi)}
details.guide{background:var(--surface);border-radius:12px;padding:12px 14px;font-size:.9rem}
details.guide summary{cursor:pointer;font-weight:500}
details.guide ul{margin:10px 0 0;padding-left:18px;display:grid;gap:4px}
.ci-actions{display:flex;flex-wrap:wrap;gap:10px;align-items:center;padding:18px;background:var(--surface);border-top:1px solid var(--line)}
.btn{font:inherit;font-weight:500;border:0;border-radius:999px;padding:12px 22px;cursor:pointer;background:var(--verde);color:var(--kiwi)}
:root[data-theme="dark"] .btn{background:var(--kiwi);color:#2c3927}
@media (prefers-color-scheme:dark){:root:not([data-theme="light"]) .btn{background:var(--kiwi);color:#2c3927}}
.btn.ghost{background:transparent;color:var(--fg);border:1.5px solid var(--line)}
.btn[disabled]{opacity:.55;cursor:progress}
.ci-msg{font-size:.9rem}
.ci-msg.err{color:var(--emph)}
.notice{background:var(--blue-soft);border-radius:12px;padding:14px 16px;font-size:.92rem;margin-bottom:14px}

/* Evolução */
.stats{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:1px;background:var(--line);border:1px solid var(--line);border-radius:var(--r);overflow:hidden;margin-bottom:16px}
.stats div{background:var(--bg);padding:14px 16px;display:grid;gap:2px}
.stats strong{font-family:var(--f-body);font-weight:700;font-size:1.5rem;font-variant-numeric:tabular-nums}
.chart{position:relative;border:1px solid var(--line);border-radius:var(--r);padding:12px 8px 4px}
.chart svg{display:block;width:100%;height:auto;overflow:visible}
.chart .grid line{stroke:var(--line);stroke-width:1}
.chart .ax{fill:var(--muted);font-size:11px;font-family:var(--f-body)}
.chart .ln{fill:none;stroke:var(--fg);stroke-width:2;stroke-linejoin:round;stroke-linecap:round}
.chart .area{fill:var(--kiwi);opacity:.18}
.chart .pt{fill:var(--bg);stroke:var(--fg);stroke-width:2}
.chart .pt.last{fill:var(--kiwi);stroke:var(--fg)}
.chart .hl{stroke:var(--muted);stroke-width:1;stroke-dasharray:3 3}
.tip{position:absolute;pointer-events:none;background:var(--fg);color:var(--bg);font-size:.8rem;padding:6px 9px;border-radius:8px;white-space:nowrap;transform:translate(-50%,-115%)}
.empty{color:var(--muted);font-size:.92rem;padding:18px;border:1px dashed var(--line);border-radius:var(--r)}
.compare{display:grid;gap:10px;margin-top:16px}
.compare .grid4{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:8px}
.compare figure{margin:0;display:grid;gap:4px;font-size:.75rem;color:var(--muted);text-align:center}
.compare img{width:100%;aspect-ratio:9/16;object-fit:cover;border-radius:8px}
@media (max-width:640px){.compare .grid4{grid-template-columns:repeat(2,minmax(0,1fr))}}

/* Histórico */
.hist{display:grid;gap:10px}
.hist details{border:1px solid var(--line);border-radius:var(--r);overflow:hidden}
.hist summary{cursor:pointer;display:grid;grid-template-columns:auto minmax(0,1fr) auto;gap:14px;align-items:center;padding:14px 16px;list-style:none}
.hist summary::-webkit-details-marker{display:none}
.hist .wn{font-family:var(--f-title);font-weight:700;font-size:1.25rem;min-width:56px}
.hist .wsum{display:grid;gap:2px;min-width:0}
.hist .wsum span:first-child{font-weight:500}
.hist .wsum span:last-child{font-size:.85rem;color:var(--muted);overflow:hidden;text-overflow:ellipsis;white-space:nowrap}
.hist .wkg{font-variant-numeric:tabular-nums;font-weight:500;text-align:right;font-size:.95rem}
.hist .wkg small{display:block;font-weight:400;color:var(--muted);font-size:.78rem}
.hist .wbody{padding:4px 16px 18px;display:grid;gap:14px;border-top:1px solid var(--line)}
.hist .wbody h4{margin:10px 0 4px;font-size:.72rem;letter-spacing:.12em;text-transform:uppercase;font-weight:500;color:var(--muted);font-family:var(--f-body)}
.scores{display:flex;flex-wrap:wrap;gap:6px}
.scores span{font-size:.8rem;background:var(--surface);border-radius:999px;padding:4px 10px;font-variant-numeric:tabular-nums}
.newdeal{background:var(--chip);color:var(--chip-fg);border-radius:10px;padding:10px 12px;font-size:.92rem}

/* Rodapé */
footer{margin-top:64px;background:var(--verde);color:#fff8ee}
footer .wrap{padding-block:36px 44px;display:grid;gap:18px}
footer .logo{height:52px;width:auto;color:var(--kiwi)}
footer .script{color:var(--kiwi);font-size:1.6rem}
footer .contact{display:flex;flex-wrap:wrap;gap:8px 24px;font-size:.92rem}
footer .contact span{user-select:all}
footer small{color:#c9d1bd;font-size:.78rem}
:root[data-theme="dark"] footer,:root:not([data-theme="light"]) footer{border-top:1px solid var(--line)}
@media (prefers-reduced-motion:no-preference){.track i{transition:width .8s ease}}