/* ===== RESET ===== */
* {
    margin: 0;
    padding: 0;
    box-sizing: border-box;
}

/* ===== PAGE BACKGROUND ===== */
body {
    background-color: #0f6dac; 
    font-family: Arial, Helvetica, sans-serif;
    line-height: 1.4;
    color: white;
}

/* ===== TOP HEADING AREA ===== */
.screen-top-link {
    text-align: center;
    margin-top: 6px;
    font-size: .95rem;
}

h1 {
    text-align: center;
    font-size: 2.8rem;
    margin: 12px auto 6px auto;
    border-bottom: 1px dotted white;
    padding-bottom: 6px;
    max-width: 950px;
}

h1 + p,
h1 + p + p {
    text-align: center;
    font-size: 1.05rem;
    margin-top: 4px;
}

/* ===== ORANGE RECOMMENDATIONS BOX — SCREEN ONLY ===== */
.screen-only {
    border: 4px solid #ff7f32;
    max-width: 90%;
    margin: 18px auto 38px auto;
    padding: 14px 22px;
}

.screen-only h2 {
    font-size: 1.7rem;
    font-weight: 700;
    margin-bottom: 4px;
}

/* ===== TABLE INTRO TEXT ===== */
.table-intro {
    text-align: center;
    font-size: 1.4rem;
    font-weight: 700;
    margin-bottom: 16px;
}

/* ===== TRAINING PLAN TABLE ===== */
.training-plan {
    border-collapse: collapse;
    margin: 0 auto 50px auto;
    border: 4px solid #ffe66d;
    width: 90%;
    font-size: 1.15rem;
}

/* Caption */
.training-plan caption {
    font-size: 1.35rem;
    font-weight: 700;
    padding: 8px 0 10px 0;
}

/* Table borders + padding */
.training-plan th,
.training-plan td {
    border: 2px solid black;
    padding: 12px 16px;
    color: black;
    height: 62px;                     
}

/* Header row background */
.training-plan thead th {
    background-color: #f3d6f3;
    font-weight: 700;
}

/* ===== ZEBRA COLOR PATTERN ===== */
.training-plan tbody tr:nth-child(odd) th {
    background-color: #f3d6f3;
}
.training-plan tbody tr:nth-child(odd) td {
    background-color: #f7f6c1;
}

.training-plan tbody tr:nth-child(even) th {
    background-color: #f7f6c1;
}
.training-plan tbody tr:nth-child(even) td {
    background-color: #f3d6f3;
}

/* ===== RACE HIGHLIGHT CELLS ===== */
.training-plan td.special {
    background-color: #f4e630;
    font-weight: 700;
}

/* ===== QUOTE ===== */
.quote {
    text-align: center;
    color: white;
    font-style: italic;
    font-size: 1.05rem;
    margin-bottom: 20px;
}
.quote .author {
    font-style: normal;
    font-weight: 700;
}

/* ===== PRINT STYLES ===== */
@media print {
    body {
        background: white;
        color: black;
        font-family: "Times New Roman", serif;
    }

    .screen-only,
    .screen-top-link {
        display: none;
    }

    h1 {
        border-bottom: none;
        font-size: 20pt;
    }

    .training-plan {
        width: 100%;
        border: 1pt solid black;
        font-size: 10pt;
    }

    .training-plan th,
    .training-plan td {
        border: 1pt solid black;
        padding: 4pt 6pt;
        height: auto;
    }

    a {
        color: black;
        text-decoration: none;
    }
    a::after {
        content: " (" attr(href) ")";
        font-size: 80%;
    }

    .quote {
        color: black;
        font-size: 10pt;
    }
}