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/helpers/session.js

@@ -0,0 +1,135 @@
+#!/usr/bin/env node
+/**
+ * Claude Flow Session Manager
+ * Handles session lifecycle: start, restore, end
+ */
+
+const fs = require('fs');
+const path = require('path');
+
+const SESSION_DIR = path.join(process.cwd(), '.claude-flow', 'sessions');
+const SESSION_FILE = path.join(SESSION_DIR, 'current.json');
+
+const commands = {
+  start: () => {
+    const sessionId = `session-${Date.now()}`;
+    const session = {
+      id: sessionId,
+      startedAt: new Date().toISOString(),
+      cwd: process.cwd(),
+      context: {},
+      metrics: {
+        edits: 0,
+        commands: 0,
+        tasks: 0,
+        errors: 0,
+      },
+    };
+
+    fs.mkdirSync(SESSION_DIR, { recursive: true });
+    fs.writeFileSync(SESSION_FILE, JSON.stringify(session, null, 2));
+
+    console.log(`Session started: ${sessionId}`);
+    return session;
+  },
+
+  restore: () => {
+    if (!fs.existsSync(SESSION_FILE)) {
+      console.log('No session to restore');
+      return null;
+    }
+
+    const session = JSON.parse(fs.readFileSync(SESSION_FILE, 'utf-8'));
+    session.restoredAt = new Date().toISOString();
+    fs.writeFileSync(SESSION_FILE, JSON.stringify(session, null, 2));
+
+    console.log(`Session restored: ${session.id}`);
+    return session;
+  },
+
+  end: () => {
+    if (!fs.existsSync(SESSION_FILE)) {
+      console.log('No active session');
+      return null;
+    }
+
+    const session = JSON.parse(fs.readFileSync(SESSION_FILE, 'utf-8'));
+    session.endedAt = new Date().toISOString();
+    session.duration = Date.now() - new Date(session.startedAt).getTime();
+
+    // Archive session
+    const archivePath = path.join(SESSION_DIR, `${session.id}.json`);
+    fs.writeFileSync(archivePath, JSON.stringify(session, null, 2));
+    fs.unlinkSync(SESSION_FILE);
+
+    console.log(`Session ended: ${session.id}`);
+    console.log(`Duration: ${Math.round(session.duration / 1000 / 60)} minutes`);
+    console.log(`Metrics: ${JSON.stringify(session.metrics)}`);
+
+    return session;
+  },
+
+  status: () => {
+    if (!fs.existsSync(SESSION_FILE)) {
+      console.log('No active session');
+      return null;
+    }
+
+    const session = JSON.parse(fs.readFileSync(SESSION_FILE, 'utf-8'));
+    const duration = Date.now() - new Date(session.startedAt).getTime();
+
+    console.log(`Session: ${session.id}`);
+    console.log(`Started: ${session.startedAt}`);
+    console.log(`Duration: ${Math.round(duration / 1000 / 60)} minutes`);
+    console.log(`Metrics: ${JSON.stringify(session.metrics)}`);
+
+    return session;
+  },
+
+  update: (key, value) => {
+    if (!fs.existsSync(SESSION_FILE)) {
+      console.log('No active session');
+      return null;
+    }
+
+    const session = JSON.parse(fs.readFileSync(SESSION_FILE, 'utf-8'));
+    session.context[key] = value;
+    session.updatedAt = new Date().toISOString();
+    fs.writeFileSync(SESSION_FILE, JSON.stringify(session, null, 2));
+
+    return session;
+  },
+
+  get: (key) => {
+    if (!fs.existsSync(SESSION_FILE)) return null;
+    try {
+      const session = JSON.parse(fs.readFileSync(SESSION_FILE, 'utf-8'));
+      return key ? (session.context || {})[key] : session.context;
+    } catch { return null; }
+  },
+
+  metric: (name) => {
+    if (!fs.existsSync(SESSION_FILE)) {
+      return null;
+    }
+
+    const session = JSON.parse(fs.readFileSync(SESSION_FILE, 'utf-8'));
+    if (session.metrics[name] !== undefined) {
+      session.metrics[name]++;
+      fs.writeFileSync(SESSION_FILE, JSON.stringify(session, null, 2));
+    }
+
+    return session;
+  },
+};
+
+// CLI
+const [,, command, ...args] = process.argv;
+
+if (command && commands[command]) {
+  commands[command](...args);
+} else {
+  console.log('Usage: session.js <start|restore|end|status|update|metric> [args]');
+}
+
+module.exports = commands;