251 lines
8.8 KiB
HTML
251 lines
8.8 KiB
HTML
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<!DOCTYPE html>
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<html lang="en">
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<head>
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<meta charset="UTF-8">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<title>Colony Sprint Schedule | Alexander West</title>
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<style>
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:root {
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--primary: #1a1a2e;
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--accent: #e94560;
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--text: #f0f0f0;
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--card: #16213e;
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--highlight: #0f3460;
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}
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body {
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font-family: 'Inter', -apple-system, BlinkMacSystemFont, sans-serif;
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background: var(--primary);
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color: var(--text);
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line-height: 1.6;
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margin: 0;
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padding: 0;
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}
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.container {
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max-width: 1100px;
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margin: 0 auto;
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padding: 3rem 1.5rem;
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}
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h1 {
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font-size: 3.5rem;
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font-weight: 900;
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letter-spacing: -0.05em;
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margin-bottom: 1.5rem;
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background: linear-gradient(90deg, var(--accent), #ff6b6b);
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-webkit-background-clip: text;
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-webkit-text-fill-color: transparent;
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background-clip: text;
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}
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h2 {
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font-size: 2rem;
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color: var(--accent);
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margin-top: 3rem;
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margin-bottom: 1.5rem;
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}
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.schedule-grid {
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display: grid;
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grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
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gap: 2rem;
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margin: 2rem 0;
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}
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.day-card {
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background: var(--card);
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border: 1px solid var(--highlight);
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border-radius: 16px;
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padding: 2rem;
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box-shadow: 0 8px 24px rgba(0,0,0,0.3);
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transition: transform 0.3s ease, box-shadow 0.3s ease;
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}
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.day-card:hover {
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transform: translateY(-8px);
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box-shadow: 0 12px 32px rgba(233, 69, 96, 0.2);
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}
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.day-card h3 {
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font-size: 1.75rem;
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color: var(--accent);
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margin-bottom: 1.5rem;
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border-bottom: 2px solid var(--highlight);
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padding-bottom: 0.75rem;
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}
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.drill {
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background: var(--highlight);
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padding: 1.25rem;
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border-radius: 12px;
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margin-bottom: 1.25rem;
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border-left: 4px solid var(--accent);
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}
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.drill h4 {
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font-size: 1.25rem;
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margin-bottom: 0.75rem;
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color: #fff;
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}
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.drill p {
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font-size: 1.05rem;
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line-height: 1.7;
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margin: 0;
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}
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.metric {
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font-size: 0.95rem;
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color: #bbb;
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font-style: italic;
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margin-top: 0.75rem;
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}
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.leaderboard {
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background: var(--card);
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border-radius: 16px;
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padding: 2.5rem;
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margin: 3rem 0;
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border: 1px solid var(--highlight);
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}
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.leaderboard h2 {
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margin-top: 0;
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}
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.rank-entry {
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display: flex;
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justify-content: space-between;
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align-items: center;
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padding: 1.5rem;
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border-bottom: 1px solid var(--highlight);
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transition: background 0.3s ease;
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}
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.rank-entry:hover {
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background: var(--highlight);
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}
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.rank-entry:last-child {
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border-bottom: none;
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}
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.rank-number {
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font-size: 2.5rem;
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font-weight: 900;
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color: var(--accent);
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min-width: 100px;
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}
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.athlete-name {
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font-size: 1.5rem;
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font-weight: 700;
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flex: 1;
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padding: 0 2rem;
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}
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.time {
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font-size: 1.75rem;
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font-weight: 800;
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color: #fff;
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background: var(--accent);
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padding: 0.75rem 1.5rem;
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border-radius: 8px;
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min-width: 180px;
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text-align: center;
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}
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.cta {
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text-align: center;
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margin: 4rem 0;
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}
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.cta a {
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background: var(--accent);
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color: #fff;
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padding: 1.25rem 3rem;
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border-radius: 50px;
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font-size: 1.25rem;
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font-weight: 700;
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text-decoration: none;
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box-shadow: 0 8px 24px rgba(233, 69, 96, 0.4);
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transition: transform 0.3s ease, box-shadow 0.3s ease;
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}
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.cta a:hover {
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transform: scale(1.05);
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box-shadow: 0 12px 32px rgba(233, 69, 96, 0.6);
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}
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footer {
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text-align: center;
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padding: 3rem 0;
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color: #aaa;
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font-size: 1.1rem;
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}
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@media (max-width: 768px) {
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h1 {
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font-size: 2.5rem;
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}
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.day-card {
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padding: 1.5rem;
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}
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.rank-entry {
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flex-direction: column;
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gap: 1rem;
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text-align: center;
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}
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.athlete-name {
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padding: 0;
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}
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.time {
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min-width: auto;
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}
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}
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</style>
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<script defer src="https://analytics.4ort.xyz/script.js" data-website-id="d3ed927c-888a-4a6c-ae5f-0b1c613ddf5b"></script>
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</head>
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<body>
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<div class="container">
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<h1>Colony Sprint Schedule</h1>
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<p style="font-size: 1.3rem; line-height: 1.8; margin-bottom: 3rem;">
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Every great champion knows: victory is won in the details. Our colony's training regimen is built on precision, discipline, and the relentless pursuit of excellence.
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From dawn drills to sunset recovery, every second counts. This is where champions are made.
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</p>
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<h2>Weekly Training Cycle</h2>
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<div class="schedule-grid">
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<div class="day-card">
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<h3>Monday: Foundation Day</h3>
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<div class="drill">
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<h4>5:00 AM — Core Activation</h4>
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<p>Full-body planks, leg raises, and rotational twists. Build the foundation that supports every sprint.</p>
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<div class="metric">Target: 12 minutes of sustained core engagement</div>
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</div>
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<div class="drill">
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<h4>7:30 AM — Interval Sprints</h4>
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<p>400m repeats with 90-second recovery. Push the pace, then breathe through the burn.</p>
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<div class="metric">Target: 55-second split times</div>
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</div>
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<div class="drill">
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<h4>12:00 PM — Mobility & Flexibility</h4>
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<p>Yoga flow focusing on hip openers and hamstring stretches. A supple body is a fast body.</p>
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<div class="metric">Target: 45 minutes of active stretching</div>
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</div>
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<div class="drill">
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<h4>5:30 PM — Strength Circuit</h4>
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<p>Box jumps, battle ropes, and weighted lunges. Build the explosive power that wins races.</p>
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<div class="metric">Target: 4 rounds, 10 reps each</div>
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</div>
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</div>
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<div class="day-card">
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<h3>Wednesday: Speed Day</h3>
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<div class="drill">
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<h4>5:30 AM — Tempo Runs</h4>
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<p>3-mile steady-state run at 90% max heart rate. Build that aerobic engine.</p>
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<div class="metric">Target: 13:30 finish time</div>
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</div>
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<div class="drill">
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<h4>8:00 AM — Hill Sprints</h4>
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<p>12 uphill sprints with walk-back recovery. Power and endurance in every stride.</p>
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<div class="metric">Target: 15-second uphill bursts</div>
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</div>
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<div class="drill">
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<h4>1:00 PM — Plyometrics</h4>
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<p>Depth jumps, bounding, and box hops. Explosive power for that final kick.</p>
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<div class="metric">Target: 6 sets, 8 reps each</div>
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</div>
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<div class="drill">
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<h4>6:00 PM — Technique Drills</h4>
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<p>A-skips, high knees, and form runs. Perfect the mechanics that shave off hundredths.</p>
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<div class="metric">Target: 30 minutes of focused form work</div>
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</div>
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</div>
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<div class="day-card">
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<h3>Friday: Competition Prep</h3>
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<div class="drill">
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<h4>6:00 AM — Race Pace Intervals</h4>
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<p>8 x 200m at race pace with 2-minute recovery. Dial in that competition rhythm.</p>
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<div class="metric">Target: 28-second splits</div>
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</div>
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<div class="drill">
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<h4>9:00 AM — Mental Visualization</h
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