@bitcobblers/wod-wiki-tools 0.43.2152 → 0.44.2155

package/dist/web/playground/seed/core/markdown/canvas/guide/sessions.json

@@ -0,0 +1,431 @@
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+  "content": "---\nsearch: hidden\ntemplate: canvas\nroute: /guide/sessions\ntype: guide\ntitle: \"Dialects & Complex Sessions\"\ndescription: \"Time vs log fences, sport dialects like climbing, and full nested sessions in one note.\"\n---\n\n```chapter\nid: sessions\ntitle: Dialects & Complex Sessions\nbadge: puzzle\nquests: sessions-run, sessions-log, sessions-nested\nsections: []\n```\n\n```quest\nid: sessions-run\nlabel: Run the First Example\nvalidation:\n  type: run-started\n```\n\n```quest\nid: sessions-log\nlabel: Write a log block\nvalidation:\n  type: contains-token\n  value: \\`\\`\\`log\n```\n\n```quest\nid: sessions-nested\nlabel: Nest a protocol inside rounds\nvalidation:\n  type: min-rounds\n  count: 2\n```\n\n# Dialects & Complex Sessions {sticky dark full-bleed}\n\nEverything you've learned composes. This chapter covers the fence flavors and the session shapes that combine them.\n\n```view\nname:    preview\nstate:   note\nsource:  wods/examples/syntax/complex-full-session.md\nruntime: in-memory\nlaunch:  host\nalign:   right\nwidth:   50%\n```\n\n## Intent and the fence {#intent}\n\n```button\nlabel:  Try it: The time fence\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/dialect-wod.md\n```\n\nA fence tells WOD Wiki what a block **is**, while the line grammar stays the same:\n\n| Fence | Intent | Behavior |\n|---|---|---|\n| ```` ```time ```` | a session to **run** — the workout of the day, or tomorrow's plan | runnable with the clock ([the Clock](/guide/clock?h=run-next)) |\n| ```` ```log ```` | a **record** of what happened — performed work, notes, subjective effort | preserved as-is; no timer expectations |\n| ```` ```log:climbing ```` | a log in a **sport dialect** — climbing signals (grades, send types, attempts, high points) become explicit metrics | same `log` semantics + the climbing dialect |\n\nWhether a ```time block is today's workout or tomorrow's plan is your call — the syntax is identical, and unknown loads stay as `?lb` placeholders until execution either way. Older pages speak of ```` ```wod ````/```` ```plan ````/```` ```climb ```` fences: treat those as *intent* vocabulary, not fence names — the runtime affords `time` and `log` (with `:sport` suffixes).\n\nThe suffix is a sport name or dialect id — `climbing` maps to the `climb` dialect. An unknown suffix warns and falls back to the full dialect stack, so a typo never loses your data.\n\n## Full session {#full-session}\n\nThe four-section session is already in the panel — warmup → strength → conditioning → cool-down ([section labeling](/guide/structure?h=named-sections)):\n\n```time\n// Warmup\n  400m Run\n  10 Air Squats\n\n// Strength\n  (5 Sets)\n    3 Back Squat 225lb\n    *2:00 Rest\n\n// Conditioning\n  10:00 AMRAP\n    5 Pullups\n    10 Pushups\n\n// Cool-down\n  5:00 Walk\n```\n\n## Nested protocols {#nested}\n\n```button\nlabel:  Try it: Nested protocols\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/complex-nested-protocols.md\n```\n\nAn outer round can wrap a timed block and a strength block; groups run sequentially and the runtime handles transitions:\n\n```time\n(3)\n  5:00 AMRAP\n    5 Pullups\n    10 Pushups\n// Strength\n  3 Back Squat 225lb\n  *2:00 Rest\n```\n\n## Partner sessions {#partner}\n\n```button\nlabel:  Try it: Partner windows\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/complex-partner-workout.md\n```\n\nSeparate labeled windows keep each partner's work distinct while sharing the document:\n\n```time\n// Partner A\n  5:00 AMRAP\n    5 Pullups\n    10 Pushups\n\n// Partner B\n  5:00 AMRAP\n    10 Air Squats\n    8 Burpees\n```\n\n## Swimming {#swimming}\n\n```button\nlabel:  Try it: Swimming sets\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/complex-swimming.md\n```\n\nMulti-set interval work with named sets and distance measures:\n\n```time\n(4) Power Sprints\n  25m Freestyle Sprint\n  1:30 Rest\n\n(6) IM Main Set\n  100m IM\n  :45 Rest\n\n150m Cooldown\n```\n\n## Barbell cycling {#barbell-cycling}\n\n```button\nlabel:  Try it: Barbell cycling\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/complex-barbell-cycling.md\n```\n\nBack-to-back EMOM windows with changing loads — cue cards prompt the plate change between blocks:\n\n```time\n(5) :60 EMOM\n  3 Power Clean 135lb\n\n(Change Plates)\n\n(5) :60 EMOM\n  2 Power Clean 155lb\n```\n\n## Climbing and logging {#climbing}\n\n```button\nlabel:  Try it: Climbing log\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/dialect-climb-bouldering.md\n```\n\nA ```log fence records what happened — effort words, properties, and comments included:\n\n```log\ndate: 2026-05-25\nrpe: 7\n\n5 Back Squat 225lb hard\n// Bar speed slowed on set 3.\n```\n\nWith the climbing suffix, plain text becomes structured signals — grades, send types, attempt counts, high points, and discipline stay readable as Markdown but queryable via `grade`, `calc.sends`, and friends ([finger-strength board](/guide/dashboards?h=seeded-boards)):\n\n```log\nNight session. Sent Midnight Lightning V8, 3 attempts. High point on the 5.12a proj.\n```\n\n## Try it {#try-it}\n\nThe full session is back in the panel (the first **Try it** above restores the fence flavors any time). Run it end to end — four sections, required rest, an AMRAP window, a cooldown — then open [your dashboard](/guide/dashboards?h=seeded-boards) and find the session in this week's volume. **Observe** — per-section splits and the AMRAP round counter in the review grid. Runs save under the shared run contract, like every chapter.\n\n```button\nlabel:  Run\ntarget: preview\nopen:   view\npipeline:\n  - set-state: track\n```\n\n",
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+      "rawContent": "```time\n// Partner A\n  5:00 AMRAP\n    5 Pullups\n    10 Pushups\n\n// Partner B\n  5:00 AMRAP\n    10 Air Squats\n    8 Burpees\n```",
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+  "content": "---\nsearch: hidden\ntemplate: canvas\nroute: /guide/start\ntype: guide\ntitle: \"First Workout\"\ndescription: \"Write your first one-line workout, press Run, and watch the clock — then add reps, load, and captures.\"\n---\n\n```chapter\nid: start\ntitle: First Workout\nbadge: play\nquests: start-run, start-movement, start-reps, start-load\nsections: []\n```\n\n```quest\nid: start-run\nlabel: Run the First Example\nvalidation:\n  type: run-started\n```\n\n```quest\nid: start-movement\nlabel: Add a movement\nvalidation:\n  type: has-movement\n```\n\n```quest\nid: start-reps\nlabel: Add a rep count\nvalidation:\n  type: has-reps\n```\n\n```quest\nid: start-load\nlabel: Add a load or distance\nvalidation:\n  type: contains-token\n  value: lb\n```\n\n# First Workout {sticky dark full-bleed}\n\nWOD Wiki turns a plain Markdown note into a workout you can **run** and a journal you can **query**. This chapter gets you from an empty note to your first tracked session — the same note the homepage uses. Edit the example on the right as you read; every section swaps in its own.\n\n```view\nname:    preview\nstate:   note\nsource:  wods/examples/home/sample-script.md\nruntime: in-memory\nlaunch:  host\nalign:   right\nwidth:   50%\n```\n\n## Fences {sticky}\n\nA workout lives inside a fenced code block. Two fence tags matter:\n\n- ```` ```time ```` — a session you intend to **run** with the clock.\n- ```` ```log ```` — a session you are **recording** after (or while) it happened.\n\n````markdown\n```time\n(3)\n  10 Kettlebell Swings 24kg\n  *:30 Rest\n```\n````\n\nEverything else in this chapter goes *inside* the fence. There is no `wod`/`plan` fence — the runtime affords `time` and `log` (with `:sport` suffixes, [Sessions](/guide/sessions?h=intent)); in-note analytics use [```query](/guide/wql).\n\n## Three rules {#first-workout}\n\n```button\nlabel:  Try it: Core rules\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/core-rules.md\n```\n\n1. **Fences** — wrap the workout in a ```` ```time ```` (or ```` ```log ````) block.\n2. **One thing per line** — a line is a movement, a time, a group header, or a note.\n3. **Indentation means nesting** — anything indented under a header belongs to it.\n\nThe smallest valid workout is one line:\n\n```time\nPushups\n```\n\nNo reps, no timer — the runtime asks how many you did when you finish. Add a number and the rep count is tracked automatically:\n\n```time\n10 Pushups\n```\n\n## Measures ride along {#measurements}\n\n```button\nlabel:  Try it: Measurements\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/measurements.md\n```\n\nLoads and distances attach directly to movement lines; the runtime records them as metrics:\n\n| Line | What it records |\n|---|---|\n| `5 Back Squat 225lb` | 5 reps × 225 lb per set |\n| `5 Back Squat 100kg` | kilograms work exactly the same |\n| `Run 400m` | 400 m distance |\n| `10 miles` | bare distances work too |\n| `5 Deadlifts ?lb` | load unknown — the clock prompts for the actual weight ([Capture](/guide/metrics?h=capture)) |\n| `5 Back Squat 225lb hard` | a plain-language effort word rides along |\n\n## Instructions and asides {#actions-comments}\n\n```button\nlabel:  Try it: Actions & comments\ntarget: preview\npipeline:\n  - set-source: wods/examples/syntax/actions-comments.md\n```\n\n- **Actions** in square brackets are cue cards in the timer: `[Setup Barbell]` appears when reached, then the clock moves on.\n- **Comments** start with `//` — passive annotations that never affect the clock.\n\n```time\n// Warmup — get loose\n  400m Run\n(Chalk up)\n  10 Air Squats\n```\n\n## The system at a glance {#system}\n\nEverything you create lives in one place, addressed one way:\n\n| Term | Purpose | Scope / storage |\n|---|---|---|\n| **Note** | the markdown document + identity | one IndexedDB store (notes + results + attachments + analytics) |\n| **Page** | a note bound to a surface (a routed guide page, the playground) | bindings per surface |\n| **Block** | one addressable fenced unit in a note; the run target | Block Content Id = content hash, stable across reorders/clones |\n| **Effort** | named workout registry entry (e.g. *fran*) | aggregates `by {effort}` |\n| **Session** | one recorded run | `{noteId, resultId, block}` triple |\n| **Journal** | your dated training notebook (`notebook/journal`) | `notebook:journal` (or `source:journal`); promotion target |\n| **Playground** | experiment notebook (`notebook/playground`) | `notebook:playground` (or `source:playground`) |\n| **Notebook** | user-created or seed-delivered notebook (`notebook/{slug}`) | `notebook:<slug>` (`source:notebooks`); seed notebooks clone into writable notebooks |\n| **Dashboard** | a note with `dashboard: true`; its query blocks render as widgets | [Dashboards](/guide/dashboards) |\n\n**`notebook:` & `source:` scope** — every note belongs to a `notebook/{slug}` container (`notebook/journal`, `notebook/playground`, `notebook/guides`, or a custom/seed notebook like `notebook/crossfit-girls`). Filter by `notebook:<slug>` or `source:` (`journal`, `notebooks`, `guides`, `playground`, `dashboards`, `efforts`, `equipment`). Omitting both searches all of them ([WQL sources](/guide/wql?h=sources)).\n\n**Session vs template vs sample vs revert.** A **session** is immutable recorded facts from one run. A **template** is read-only source content — the examples on these pages; running one copies it into your own snapshot, it never mutates. A **sample dataset** is the badged fallback you see before you have facts of your own. **Revert** discards view state only — it never deletes saved sessions.\n\n## The running example {#try-it}\n\nThis is the homepage's edit-me note — already loaded in the panel — and the example every later chapter reuses:\n\n```time\n(3)\n  10 Kettlebell Swings 24kg\n  *:30 Rest\n```\n\n**Run** — press **Run**: the clock counts three rounds of 10 swings with a required 30-second rest between them; each `Next` locks the elapsed time as a split. **Observe** — when the workout completes, the review grid shows 30 total swings at 24 kg — the raw material for [Metrics](/guide/metrics). Running saves a snapshot named from this page and section; every chapter shares the one run contract — none defines its own.\n\n```button\nlabel:  Run\ntarget: preview\nopen:   view\npipeline:\n  - set-state: track\n```\n\n## Compact syntax reference {#reference}\n\nOne table, the whole line grammar. Chapters 2–3 expand each row.\n\n| You write | You get |\n|---|---|\n| ```` ```time ```` / ```` ```log ```` | runnable / recorded fence |\n| `10 Pushups` | movement + reps |\n| `5 Back Squat 225lb` | movement + reps + load |\n| `Run 400m` / `10 miles` | movement + distance |\n| `?lb` / `?kg` / `225lb ?lb` | capture-the-load prompt |\n| `5:00 Run` / `^5:00 Row` | countdown / forced count-up |\n| `*:30 Rest` | required rest block |\n| `:?` | collect-the-actual prompt (`5:00 Run :?`) |\n| `(3)` / `(3 Rounds)` / `(5 Sets)` | repeat the indented block |\n| `(21-15-9)` | rep scheme — one round per value |\n| `(Warmup)` or `// Warmup` | named section ([Structure](/guide/structure?h=named-sections)) |\n| `20:00 AMRAP` / `(10) :60 EMOM` / `(8)` + `:20`/`:10` | protocols ([Timers & Protocols](/guide/protocols?h=amrap)) |\n| `{\"rpe\": 8}` | inline custom metric ([Metrics](/guide/metrics?h=custom-metrics)) |\n| `[Setup Barbell]` / `// note` | cue card / comment |\n| `hard`, `easy` | effort words |\n\nPrefer generating? The [/ai-first](/ai-first) page shows AI-assisted note authoring.\n",
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