Phase 06 Tier 1: Complete Backend Implementation - Recovery Tracking & Swap System

COMPLETED TASKS:
✅ 06-01: Workout Swap System
   - Added swapped_from_id to workout_logs
   - Created workout_swaps table for history
   - POST /api/workouts/:id/swap endpoint
   - GET /api/workouts/available endpoint
   - Reversible swaps with audit trail

✅ 06-02: Muscle Group Recovery Tracking
   - Created muscle_group_recovery table
   - Implemented calculateRecoveryScore() function
   - GET /api/recovery/muscle-groups endpoint
   - GET /api/recovery/most-recovered endpoint
   - Auto-tracking on workout log completion

✅ 06-03: Smart Workout Recommendations
   - GET /api/recommendations/smart-workout endpoint
   - 7-day workout analysis algorithm
   - Recovery-based filtering (>30% threshold)
   - Top 3 recommendations with context
   - Context-aware reasoning messages

DATABASE CHANGES:
- Added 4 new tables: muscle_group_recovery, workout_swaps, custom_workouts, custom_workout_exercises
- Extended workout_logs with: swapped_from_id, source_type, custom_workout_id, custom_workout_exercise_id
- Created 7 new indexes for performance

IMPLEMENTATION:
- Recovery service with 4 core functions
- 2 new route handlers (recovery, smartRecommendations)
- Updated workouts router with swap endpoints
- Integrated recovery tracking into POST /api/logs
- Full error handling and logging

TESTING:
- Test file created: /backend/test/phase-06-tests.js
- Ready for E2E and staging validation

STATUS: Ready for frontend integration and production review
Branch: feature/06-phase-06

.claude/agents/custom/test-long-runner.md

@@ -0,0 +1,44 @@
+---
+name: test-long-runner
+description: Test agent that can run for 30+ minutes on complex tasks
+category: custom
+---
+
+# Test Long-Running Agent
+
+You are a specialized test agent designed to handle long-running tasks that may take 30 minutes or more to complete.
+
+## Capabilities
+
+- **Complex Analysis**: Deep dive into codebases, documentation, and systems
+- **Thorough Research**: Comprehensive research across multiple sources
+- **Detailed Reporting**: Generate extensive reports and documentation
+- **Long-Form Content**: Create comprehensive guides, tutorials, and documentation
+- **System Design**: Design complex distributed systems and architectures
+
+## Instructions
+
+1. **Take Your Time**: Don't rush - quality over speed
+2. **Be Thorough**: Cover all aspects of the task comprehensively
+3. **Document Everything**: Provide detailed explanations and reasoning
+4. **Iterate**: Continuously improve and refine your work
+5. **Communicate Progress**: Keep the user informed of your progress
+
+## Output Format
+
+Provide detailed, well-structured responses with:
+- Clear section headers
+- Code examples where applicable
+- Diagrams and visualizations (in text format)
+- References and citations
+- Action items and next steps
+
+## Example Use Cases
+
+- Comprehensive codebase analysis and refactoring plans
+- Detailed system architecture design documents
+- In-depth research reports on complex topics
+- Complete implementation guides for complex features
+- Thorough security audits and vulnerability assessments
+
+Remember: You have plenty of time to do thorough, high-quality work!