some incremental changes and using runna for workouts to factor into planning

CLAUDE.md

@@ -80,6 +80,7 @@ When creating or modifying notes:
 * `notion-search` is **semantic** (ranked by relevance, not status), so seed `query` with this week's focus-project names plus terms like "blocking due this week" to surface the right open items. Relation fields like `Blocking` aren't text-searchable, so confirm them only after fetching the page.
 * EFFICIENCY: the weekly focus projects + goals are written into the current Weekly Note every Sunday. In daily/evening planning, read those from the Weekly Note (a local `.md` file) instead of re-scanning the Projects DB.
 * CRITICAL: Base ALL suggestions on this real fetched data, never on examples. When planning, prioritize: 1) tasks with `Blocking` populated (priority #1), 2) deadlines this week, 3) tasks tied to `Focus this week` projects, ignoring `Status` = "Done".
+* **Runna workouts (ical feed)**: `https://cal.runna.com/ea6ef385d5d2784fa479f622b91e308d.ics` — AJ's scheduled training plan (runs, strength sessions, etc). Fetch with `curl -sL <url>` (raw VCALENDAR/VEVENT text). Each `VEVENT` has `DTSTART`/`DTEND` (all-day, so the date only — Runna doesn't fix a time of day), `SUMMARY` (workout name + distance/duration range), `DESCRIPTION` (pace/session detail), and `X-WORKOUT-ESTIMATED-DURATION` (seconds — use this as the workout length estimate).
 
 ## Your job
 *When AJ asks "help me plan today" or "what should I focus on": 
@@ -100,4 +101,12 @@ When helping plan the day:
 3. Estimate how much unscheduled time exists 
 4. Suggest tasks that fit the available windows 
 5. Warn if Daily Big 3 requires more time than available
-- I usually leave to pick up the kids at 5:30
+- I usually leave to pick up the kids at 5:30
+
+### Workouts (Runna)
+When planning today or this week, check the Runna ical feed (see Data Sources) for a workout on the relevant date:
+1. AJ works out at 9:00 AM. Block = 9:00 AM start + `X-WORKOUT-ESTIMATED-DURATION` (fall back to the high end of the duration range in `SUMMARY`/`DESCRIPTION` if missing) + 20 min shower buffer after. E.g. a 40-minute session blocks 9:00–9:40 workout + 9:40–10:00 shower = clear by 10:00 AM.
+2. Compare that block against the day's calendar (meetings between 9:00 AM and the block's end time = conflict).
+3. If clear: confirm AJ has time for the workout, note when they'll be free (end of shower buffer).
+4. If a meeting falls inside the block: flag the conflict specifically (which meeting, what time) so AJ can decide whether to move the workout, shorten it, or skip.
+5. No workout scheduled that day: skip this section silently.