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

k8s/monitoring/dashboards/gravl-disaster-recovery.json

@@ -0,0 +1,48 @@
+{
+  "title": "Gravl Disaster Recovery Dashboard",
+  "description": "Monitoring backup, restore, and failover operations",
+  "tags": ["gravl", "disaster-recovery"],
+  "timezone": "UTC",
+  "panels": [
+    {
+      "id": 1,
+      "title": "Time Since Last Backup",
+      "type": "gauge",
+      "targets": [
+        {
+          "expr": "time() - backup_last_success_timestamp{type=\"daily\"}"
+        }
+      ]
+    },
+    {
+      "id": 2,
+      "title": "Latest Backup Size",
+      "type": "stat",
+      "targets": [
+        {
+          "expr": "backup_size_bytes{type=\"daily\"}"
+        }
+      ]
+    },
+    {
+      "id": 3,
+      "title": "WAL Archive Lag",
+      "type": "gauge",
+      "targets": [
+        {
+          "expr": "wal_archive_lag_seconds"
+        }
+      ]
+    },
+    {
+      "id": 4,
+      "title": "Replication Lag",
+      "type": "gauge",
+      "targets": [
+        {
+          "expr": "pg_replication_slot_restart_lsn_bytes - pg_wal_insert_lsn_bytes"
+        }
+      ]
+    }
+  ]
+}