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/commands/claude-flow-memory.md

@@ -0,0 +1,107 @@
+---
+name: claude-flow-memory
+description: Interact with Claude-Flow memory system
+---
+
+# 🧠 Claude-Flow Memory System
+
+The memory system provides persistent storage for cross-session and cross-agent collaboration with CRDT-based conflict resolution.
+
+## Store Information
+```bash
+# Store with default namespace
+./claude-flow memory store "key" "value"
+
+# Store with specific namespace
+./claude-flow memory store "architecture_decisions" "microservices with API gateway" --namespace arch
+```
+
+## Query Memory
+```bash
+# Search across all namespaces
+./claude-flow memory query "authentication"
+
+# Search with filters
+./claude-flow memory query "API design" --namespace arch --limit 10
+```
+
+## Memory Statistics
+```bash
+# Show overall statistics
+./claude-flow memory stats
+
+# Show namespace-specific stats
+./claude-flow memory stats --namespace project
+```
+
+## Export/Import
+```bash
+# Export all memory
+./claude-flow memory export full-backup.json
+
+# Export specific namespace
+./claude-flow memory export project-backup.json --namespace project
+
+# Import memory
+./claude-flow memory import backup.json
+```
+
+## Cleanup Operations
+```bash
+# Clean entries older than 30 days
+./claude-flow memory cleanup --days 30
+
+# Clean specific namespace
+./claude-flow memory cleanup --namespace temp --days 7
+```
+
+## 🗂️ Namespaces
+- **default** - General storage
+- **agents** - Agent-specific data and state
+- **tasks** - Task information and results
+- **sessions** - Session history and context
+- **swarm** - Swarm coordination and objectives
+- **project** - Project-specific context
+- **spec** - Requirements and specifications
+- **arch** - Architecture decisions
+- **impl** - Implementation notes
+- **test** - Test results and coverage
+- **debug** - Debug logs and fixes
+
+## 🎯 Best Practices
+
+### Naming Conventions
+- Use descriptive, searchable keys
+- Include timestamp for time-sensitive data
+- Prefix with component name for clarity
+
+### Organization
+- Use namespaces to categorize data
+- Store related data together
+- Keep values concise but complete
+
+### Maintenance
+- Regular backups with export
+- Clean old data periodically
+- Monitor storage statistics
+- Compress large values
+
+## Examples
+
+### Store SPARC context:
+```bash
+./claude-flow memory store "spec_auth_requirements" "OAuth2 + JWT with refresh tokens" --namespace spec
+./claude-flow memory store "arch_api_design" "RESTful microservices with GraphQL gateway" --namespace arch
+./claude-flow memory store "test_coverage_auth" "95% coverage, all tests passing" --namespace test
+```
+
+### Query project decisions:
+```bash
+./claude-flow memory query "authentication" --namespace arch --limit 5
+./claude-flow memory query "test results" --namespace test
+```
+
+### Backup project memory:
+```bash
+./claude-flow memory export project-$(date +%Y%m%d).json --namespace project
+```