the workout you actually do.

Build me a workout tracker as a single web page, for the workouts I actually do.

Ask me first:
- What sessions I do in a typical week, and what each one is called.
- For each session type, what is worth recording — time, distance, rounds, laps, sets, how it felt, or just that I did it.
- Whether I care about a weekly target or a streak, or whether I would rather not see one.
- Whether the week starts on Monday or Sunday for me.

Build from my answers. Do not invent sessions, targets, or a training plan I did not describe.

WHAT IT DOES

- Shows the current week first: what I have done, what I planned, what is left.
- Logging a session I do regularly is one tap from that week view. Only then ask for details, and only the details that session type actually has.
- Each session type has its own entry fields. A swim asks for laps or distance; a class asks for which class and how long; a physio set asks whether I did it. Never show a field that does not apply.
- Let me add a one-off session that is not one of my usual types.
- Keep a simple history: the last several weeks, per session type, with the numbers I recorded.
- If I said I want a target or streak, show it plainly and without celebration animation. If I said I do not, do not add one anyway.

DESIGN

- Mobile-first, thumb-sized controls, readable in a gym or outdoors.
- The week view is the page. Everything else is one level down.
- No badges, no confetti, no motivational copy. I am the one who decides whether the week was good.

BE HONEST ON THE PAGE

- Say plainly that everything is stored in this browser and does not sync.
- Do not describe it as an app, do not claim notifications or reminders — a static page cannot send them.
- Do not give training or medical advice.

STORING THE DATA

- Save everything to localStorage in the browser, automatically, as I go. No
  accounts, no login, no server call.
- On the page, say plainly that data lives in this browser only and does not
  sync to other devices. Do not bury it.
- Give me an "export" button that copies or downloads everything as JSON, and an
  "import" that reads the same JSON back. That is the only way my data can move
  between devices, so it is not optional.
- Never lose what I have already entered. If the stored data is from an older
  version of the page, read what you can rather than throwing it away.

DELIVERY

- Produce one self-contained HTML file. Inline the CSS and JavaScript.
- No build step, no server, no framework, no package install, no external
  requests at runtime.
- Mobile-first and responsive; it has to be usable one-handed on a phone and
  still look right on a laptop.
- Accessible: semantic HTML, real contrast, visible keyboard focus, labelled
  controls, touch targets big enough to hit, and respect reduced-motion.
- Use placeholders where information is missing. Do not invent facts, numbers,
  names, dates, prices, or results I have not given you.
- Before you call it finished, use it yourself: enter real-looking data, reload
  the page, and confirm nothing is lost or mangled.

PUBLISHING

Publish the finished page to HTMLShare and give me the link.

Use exactly one of the two paths below, preferring the first. Make the call
directly. Do not route it through a code sandbox, container, or computer-use
session — that is where the request gets blocked, and it is never necessary.

1. An HTMLShare integration or connector, if you have one configured.
   The page is permanent and owned by my account. Report the url and the
   siteId. There is no claimUrl or manageToken on this path — do not go
   looking for one, and do not switch paths in order to produce one.

2. Otherwise, publish anonymously over REST. No account, key, or signup is
   needed:

    POST https://api.htmlshare.net/v1/publish
    content-type: application/json

    {"html": "<!doctype html> ... "}

   The reference is https://htmlshare.net/docs and, for the full schema,
   https://api.htmlshare.net/openapi.json

   Report these from the response, in your reply and never inside the page:
     url          the public page
     claimUrl     a private link that is mine alone. opening it is how I keep
                  the page past its 24-hour expiry, or set an email reminder
                  before it goes. it carries the manage token, so it must
                  never appear in the published HTML or anywhere a visitor
                  could see it.
     manageToken  the only thing that can edit or delete this page later. it is
                  returned once and never again, so tell me what it is.

Tell me which of the two you used. If the path you reach for first is
unavailable in your environment, say so and tell me what you are switching to
before you publish — a permanent page on my account and a 24-hour anonymous
page are different things, and which one I get is my decision, not a detail.

If I ask for a change afterwards, update the existing page instead of
publishing again, so the URL I have already shared keeps working — through the
same integration on path 1, or with the manage token as an X-Manage-Token
header on path 2.

RECIPE MARKER

Include this tag in the <head>, exactly as written:

    <meta name="htmlshare-recipe" content="workout-tracker">

It tells htmlshare which recipe the page came from, so the library can count
that this one was actually made. It carries nothing else.