added sync and backup

.vscode/launch.json

@@ -0,0 +1,109 @@
+// VS Code debug configurations for openrun.
+// Requires the "Python" + "Python Debugger" extensions from Microsoft.
+// Press F5 in any file to pick a configuration.
+{
+    "version": "0.2.0",
+    "configurations": [
+        {
+            "name": "Streamlit: openrun-web",
+            "type": "debugpy",
+            "request": "launch",
+            "module": "streamlit",
+            "args": [
+                "run",
+                "${workspaceFolder}/src/openrun/web/app.py",
+                "--server.port=8501",
+                "--browser.gatherUsageStats=false"
+            ],
+            // justMyCode=false lets you step into openrun + Streamlit internals.
+            // Set to true if you only ever want to break in your own code.
+            "justMyCode": false,
+            "console": "integratedTerminal",
+            "cwd": "${workspaceFolder}"
+        },
+        {
+            "name": "Pytest: all tests",
+            "type": "debugpy",
+            "request": "launch",
+            "module": "pytest",
+            "args": ["tests", "-v"],
+            "justMyCode": false,
+            "console": "integratedTerminal",
+            "cwd": "${workspaceFolder}"
+        },
+        {
+            "name": "Pytest: current file",
+            "type": "debugpy",
+            "request": "launch",
+            "module": "pytest",
+            "args": ["${file}", "-v"],
+            "justMyCode": false,
+            "console": "integratedTerminal",
+            "cwd": "${workspaceFolder}"
+        },
+        {
+            "name": "Python: current file",
+            "type": "debugpy",
+            "request": "launch",
+            "program": "${file}",
+            "justMyCode": false,
+            "console": "integratedTerminal",
+            "cwd": "${workspaceFolder}"
+        },
+        {
+            "name": "CLI: openrun-init",
+            "type": "debugpy",
+            "request": "launch",
+            "module": "openrun.setup",
+            "justMyCode": false,
+            "console": "integratedTerminal",
+            "cwd": "${workspaceFolder}"
+        },
+        {
+            "name": "CLI: openrun-ingest <path>",
+            "type": "debugpy",
+            "request": "launch",
+            "module": "openrun.ingest.garmin_export",
+            "args": ["${input:exportPath}"],
+            "justMyCode": false,
+            "console": "integratedTerminal",
+            "cwd": "${workspaceFolder}"
+        },
+        {
+            "name": "CLI: openrun-link-fit <path>",
+            "type": "debugpy",
+            "request": "launch",
+            "module": "openrun.ingest.fit_linker",
+            "args": ["${input:exportPath}"],
+            "justMyCode": false,
+            "console": "integratedTerminal",
+            "cwd": "${workspaceFolder}"
+        },
+        {
+            "name": "CLI: openrun-link-fit --relink <new-root>",
+            "type": "debugpy",
+            "request": "launch",
+            "module": "openrun.ingest.fit_linker",
+            "args": ["${input:exportPath}", "--relink"],
+            "justMyCode": false,
+            "console": "integratedTerminal",
+            "cwd": "${workspaceFolder}"
+        },
+        {
+            "name": "CLI: openrun-sync",
+            "type": "debugpy",
+            "request": "launch",
+            "module": "openrun.ingest.garmin_api",
+            "justMyCode": false,
+            "console": "integratedTerminal",
+            "cwd": "${workspaceFolder}"
+        }
+    ],
+    "inputs": [
+        {
+            "id": "exportPath",
+            "type": "promptString",
+            "description": "Path to a Garmin export folder or .zip"
+        }
+    ]
+}

NEXT_SESSION.md

@@ -0,0 +1,55 @@
+# Session handoff — 2026-06-12
+
+Working plan agreed with the user: step through P0→P4 below, in order.
+Read this file instead of re-exploring the repo; README.md + ROADMAP.md cover
+architecture and conventions. Delete this file when the list is done.
+
+## State (verified 2026-06-12, P0 session)
+
+- All 111 tests pass (`uv run pytest`).
+- **P0 DONE** (commit 6df25bcd, NOT yet pushed — push denied to agent, run
+  `git push origin main`): .gitignore fixed and Takeout dump (23,673 files,
+  personal health data) untracked; note it is still in remote history from
+  earlier pushes — rewrite history if that ever matters. `.gitlab-ci.yml`
+  added (assumes GitLab at g.o00.io; swap if Gitea/Forgejo). `gitlab` remote
+  URL typo (ttps://) fixed. `scripts/backup_db.sh` snapshots the DB, keeps 14.
+- DB: `garmin/data/garmin.db` is canonical — 378 activities (→ 2026-05-10),
+  349 FITs linked, wellness through 2026-05-17.
+- The stray `../data/garmin.db` (vault root) was a Takeout-ZIP ingest run from
+  the wrong cwd on 2026-06-08 (7 extra activities May 17–Jun 2, epoch-ms
+  timestamps, no FITs). Copied to
+  `data/backups/vault-root-takeout-ingest-2026-06-08.db`; the original at
+  `../data/` is redundant once live sync runs — user should delete it.
+- **Sync is blocked on auth**: `.secrets/` is empty. User runs
+  `uv run openrun-auth` (password + MFA), then
+  `uv run openrun-sync --days 35` (covers the wellness gap since May 17;
+  activities + FITs are incremental automatically).
+- `race_plan` table is EMPTY and `manual_activities` empty, but openrun.toml
+  has races: 30K 2026-06-13, 50K 2026-07-25, 50 MILE 2026-09-12.
+- Known bugs: 18 activities have epoch-ms floats in `start_time_local`
+  (should be ISO strings) — normalize on ingest + one-time migration;
+  `datetime.utcnow()` deprecation warnings in `src/openrun/ingest/garmin_api.py`.
+
+## Plan
+
+- **P0 — protect the work**: .gitignore, private remote, CI running pytest,
+  pick canonical DB + backup story. (commit done)
+- **P1 — use it for the ultra build**: live sync (`openrun-auth` +
+  `openrun-sync`, fall back to `../garmin-pgc/` python-garminconnect backend if
+  garth hits Cloudflare 429), then populate `race_plan` through 2026-09-12
+  using `banister_forecast` + `calibrate_tl_per_km`; log off-watch work.
+- **P2 — data quality**: fix the 18 mixed-format timestamps, utcnow warnings,
+  add `schema_version` + tiny migration runner before any public release.
+- **P3 — merge sync fork**: fold `../garmin-pgc/` into openrun as
+  `openrun-sync --backend=garminconnect` instead of a sibling project.
+- **P4 — roadmap items reordered for the ultra**: TrainingReadinessDTO +
+  RunRacePredictions ingest (ROADMAP 1.2), route map (3.2). Defer DBSCAN,
+  multi-athlete, distribution until after September.
+
+## Gaps identified (not yet scheduled)
+
+- Subjective data: RPE/soreness/injury notes (user hand-writes these in
+  ../RunningLogs.md; March right-leg injury) — tie into DB, plot vs ACWR/TSB.
+- Ultra metrics: weekly vert, time-on-feet, back-to-back long-run detection,
+  grade-adjusted pace (`elevation_gain` already in schema, unused).
+- Sync automation (launchd/cron weekly `openrun-sync`).

NatesNotes.md

@@ -0,0 +1,47 @@
+# Nate Personal Notes
+
+## Eisley
+
+### Exercises
+
+### Gait / posture
+- knee forward
+  - stepping too far forward
+  - lose momentum, hard strike, pulling
+  - instead, run on ice
+  - feet land underneath, push backward
+  - this has revealed weakness and asymmetry in feet/ankles/legs
+  - in particular, left foot is very difficult to load medial side during pushoff
+
+- 170 bpm is ideal
+  - This has made HR consistently maintainable < 145
+  - I end up running slower to maintain HR
+  - datafield on watch showing big HR/Cadence - only important fields for training
+
+- feeling of winding/turning my feet sup on lateral, inf on medial
+  - aligns with medial MTP avoidance, good queue
+  
+## Anatomy Observations
+- Natural cadence is 161. Body falls back to this if I don't think about it
+- Feeling of legs out of socket, or tailbone out of place, or sacrum twisted(?)
+- asymettery in motion of each leg
+- tightness and weakness where collarbones join
+  - feel of trying to pull that area down seems right
+- likewise in shoulders, feel out of socket or twisted/tight
+
+## Other PT Findings
+
+### Connor Harris
+- Big toe ball exercise
+  - side faces wall 
+  - forearm against wall, opposite leg slightly lateral
+  - raise wall-side leg marcher
+  - lift body w/far leg, focus on pressing into big toe ball
+  - imagine trying to lift toes from ground
+
+## Race Logistics
+- I have undernourished 
+  - 80g carb/hr goal
+- 3 strides in / 2 out breathing
+  - noticed diaphragm very often in same place on same foot
+- 

examples/notebooks/02_running.ipynb

@@ -4,7 +4,7 @@
    "cell_type": "markdown",
    "metadata": {},
    "source": [
-    "# 02 \u2014 Running\n",
+    "# 02 — Running\n",
     "\n",
     "Volume, pace, HR efficiency, training load."
    ]
@@ -34,7 +34,7 @@
   },
   {
    "cell_type": "code",
-   "execution_count": 2,
+   "execution_count": null,
    "metadata": {},
    "outputs": [
     {
@@ -71,7 +71,7 @@
   },
   {
    "cell_type": "code",
-   "execution_count": 3,
+   "execution_count": null,
    "metadata": {},
    "outputs": [
     {
@@ -94,7 +94,7 @@
     "    ax.scatter(g['avg_hr'], g['pace_min_per_km'], s=g['distance_km'] * 6, alpha=0.5, label=str(yr))\n",
     "ax.invert_yaxis()  # faster pace = smaller number, want top\n",
     "ax.set_xlabel('Avg HR (bpm)')\n",
-    "ax.set_ylabel('Pace (min/km, faster \u2191)')\n",
+    "ax.set_ylabel('Pace (min/km, faster ↑)')\n",
     "ax.set_title('Pace vs. HR by run, sized by distance')\n",
     "ax.legend(title='Year')\n",
     "ax.grid(alpha=0.3)\n",
@@ -111,7 +111,7 @@
   },
   {
    "cell_type": "code",
-   "execution_count": 4,
+   "execution_count": null,
    "metadata": {},
    "outputs": [
     {
@@ -138,10 +138,10 @@
     "monthly_easy = easy.set_index('start_time_local')['pace_min_per_km'].resample('ME').median()\n",
     "\n",
     "fig, ax = plt.subplots(figsize=(13, 4))\n",
-    "ax.scatter(easy['start_time_local'], easy['pace_min_per_km'], alpha=0.3, s=easy['distance_km']*5, label='runs (HR<150, \u22653km)')\n",
+    "ax.scatter(easy['start_time_local'], easy['pace_min_per_km'], alpha=0.3, s=easy['distance_km']*5, label='runs (HR<150, ≥3km)')\n",
     "monthly_easy.plot(ax=ax, color='C3', lw=2, marker='o', label='Monthly median')\n",
     "ax.invert_yaxis()\n",
-    "ax.set_ylabel('Pace (min/km, faster \u2191)')\n",
+    "ax.set_ylabel('Pace (min/km, faster ↑)')\n",
     "ax.set_title('Easy-pace trend (proxy for aerobic fitness)')\n",
     "ax.legend()\n",
     "ax.grid(alpha=0.3)\n",
@@ -151,7 +151,28 @@
   {
    "cell_type": "markdown",
    "metadata": {},
-   "source": "## Training load \u2014 Banister CTL / ATL / TSB\n\nGarmin reports a per-activity training load. The standard endurance-training lens (TrainingPeaks \"Performance Management Chart\") tracks three derived numbers:\n\n- **CTL** *Chronic Training Load* \u2014 EWMA of daily load with \u03c4 = 42 days. **Fitness.**\n- **ATL** *Acute Training Load* \u2014 same EWMA with \u03c4 = 7 days. **Fatigue.**\n- **TSB** *Training Stress Balance* \u2014 yesterday's CTL minus yesterday's ATL. **Form.**\n\nTSB interpretation:\n\n| TSB | meaning |\n|---|---|\n| < \u221230 | severely fatigued (injury risk) |\n| \u221210 to \u221230 | productive overload \u2014 heart of a build |\n| \u221210 to 0 | balanced building |\n| 0 to +10 | sharpening |\n| **+10 to +25** | **fresh / peaked \u2014 race-day target** |\n| > +25 | detrained (taper too long) |\n\nThis replaces the older 7/28-day rolling ACWR plot \u2014 same data, EWMAs are smoother and TSB gives you race-day-readiness directly."
+   "source": [
+    "## Training load — Banister CTL / ATL / TSB\n",
+    "\n",
+    "Garmin reports a per-activity training load. The standard endurance-training lens (TrainingPeaks \"Performance Management Chart\") tracks three derived numbers:\n",
+    "\n",
+    "- **CTL** *Chronic Training Load* — EWMA of daily load with τ = 42 days. **Fitness.**\n",
+    "- **ATL** *Acute Training Load* — same EWMA with τ = 7 days. **Fatigue.**\n",
+    "- **TSB** *Training Stress Balance* — yesterday's CTL minus yesterday's ATL. **Form.**\n",
+    "\n",
+    "TSB interpretation:\n",
+    "\n",
+    "| TSB | meaning |\n",
+    "|---|---|\n",
+    "| < −30 | severely fatigued (injury risk) |\n",
+    "| −10 to −30 | productive overload — heart of a build |\n",
+    "| −10 to 0 | balanced building |\n",
+    "| 0 to +10 | sharpening |\n",
+    "| **+10 to +25** | **fresh / peaked — race-day target** |\n",
+    "| > +25 | detrained (taper too long) |\n",
+    "\n",
+    "This replaces the older 7/28-day rolling ACWR plot — same data, EWMAs are smoother and TSB gives you race-day-readiness directly."
+   ]
   },
   {
    "cell_type": "code",
@@ -172,14 +193,14 @@
     "ax1.set_ylabel('training load')\n",
     "ax1.legend(loc='upper left')\n",
     "ax1.grid(alpha=0.3)\n",
-    "ax1.set_title('Performance Management Chart \u2014 CTL / ATL / TSB')\n",
+    "ax1.set_title('Performance Management Chart — CTL / ATL / TSB')\n",
     "\n",
     "# bottom panel: form\n",
     "ax2.plot(pmc.index, pmc['TSB'], color='#264653', lw=1.5)\n",
     "ax2.axhspan(10, 25, color='#2a9d8f', alpha=0.12, label='race-ready (+10 to +25)')\n",
-    "ax2.axhspan(-30, -10, color='#e9c46a', alpha=0.12, label='productive overload (\u221230 to \u221210)')\n",
+    "ax2.axhspan(-30, -10, color='#e9c46a', alpha=0.12, label='productive overload (−30 to −10)')\n",
     "ax2.axhline(0, color='gray', lw=0.6)\n",
-    "ax2.axhline(-30, color='#e76f51', ls='--', lw=0.8, label='injury-risk floor (\u221230)')\n",
+    "ax2.axhline(-30, color='#e76f51', ls='--', lw=0.8, label='injury-risk floor (−30)')\n",
     "ax2.set_ylabel('TSB (form)')\n",
     "ax2.legend(loc='lower left', fontsize=9)\n",
     "ax2.grid(alpha=0.3)\n",
@@ -204,7 +225,7 @@
   },
   {
    "cell_type": "code",
-   "execution_count": 6,
+   "execution_count": null,
    "metadata": {},
    "outputs": [
     {
@@ -347,4 +368,4 @@
  },
  "nbformat": 4,
  "nbformat_minor": 5
-}
+}