[{"_id":"68ff2a1f7f14494d7ce069d1","title":"⏰10/27","checked":true,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a207f14494d7ce069d2","title":"时间: 早上 7:00","checked":false,"deleted":true,"level":1,"parentId":"68ff2a1f7f14494d7ce069d1"},{"_id":"68ff2a207f14494d7ce069d3","title":"运动类型: 🏃‍♂️ 跑步 / 慢跑 30 分钟（轻松呼吸）","checked":false,"deleted":false,"level":1,"parentId":"68ff2a1f7f14494d7ce069d1"},{"_id":"68ff2a217f14494d7ce069d4","title":"饮食 & 睡眠: 早餐高蛋白，晚餐清淡，睡眠 7–8h","checked":false,"deleted":false,"level":1,"parentId":"68ff2a1f7f14494d7ce069d1"},{"_id":"68ff2a227f14494d7ce069d5","title":"⏰10/28","checked":true,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a227f14494d7ce069d6","title":"时间: 早上骑车2.5 小时","checked":true,"deleted":false,"level":1,"parentId":"68ff2a227f14494d7ce069d5"},{"_id":"68ff2a237f14494d7ce069d7","title":"运动类型: 骑车","checked":true,"deleted":false,"level":1,"parentId":"68ff2a227f14494d7ce069d5"},{"_id":"68ff2a247f14494d7ce069d8","title":"饮食 & 睡眠: 多喝水，少油炸食品","checked":true,"deleted":false,"level":1,"parentId":"68ff2a227f14494d7ce069d5"},{"_id":"68ff2a247f14494d7ce069d9","title":"⏰10/29","checked":true,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a257f14494d7ce069da","title":"时间: 休息","checked":true,"deleted":false,"level":1,"parentId":"68ff2a247f14494d7ce069d9"},{"_id":"68ff2a267f14494d7ce069db","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a247f14494d7ce069d9"},{"_id":"68ff2a267f14494d7ce069dc","title":"饮食 & 睡眠: 保证深度睡眠，适量拉伸","checked":true,"deleted":false,"level":1,"parentId":"68ff2a247f14494d7ce069d9"},{"_id":"68ff2a277f14494d7ce069dd","title":"⏰10/30","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a277f14494d7ce069de","title":"时间: 早上 6:30 ","checked":false,"deleted":false,"level":1,"parentId":"68ff2a277f14494d7ce069dd"},{"_id":"68ff2a287f14494d7ce069df","title":"运动类型: 改为骑车湘湖 🧗‍♂️ 爬楼梯 / 2 组 × 10 层，慢速","checked":true,"deleted":true,"level":1,"parentId":"68ff2a277f14494d7ce069dd"},{"_id":"68ff2a287f14494d7ce069e0","title":"饮食 & 睡眠: 早餐蔬菜+蛋白，睡前少咖啡因","checked":false,"deleted":false,"level":1,"parentId":"68ff2a277f14494d7ce069dd"},{"_id":"68ff2a297f14494d7ce069e1","title":"⏰10/31","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a297f14494d7ce069e2","title":"时间: 早上 7:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a297f14494d7ce069e1"},{"_id":"68ff2a2a7f14494d7ce069e3","title":"运动类型: 🚴‍♂️ 骑行 / 30 分钟沿江绿道，轻松速度","checked":false,"deleted":false,"level":1,"parentId":"68ff2a297f14494d7ce069e1"},{"_id":"68ff2a2a7f14494d7ce069e4","title":"饮食 & 睡眠: 补充水分，晚餐少碳水","checked":false,"deleted":false,"level":1,"parentId":"68ff2a297f14494d7ce069e1"},{"_id":"68ff2a2b7f14494d7ce069e5","title":"⏰11/1","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a2b7f14494d7ce069e6","title":"时间: 休息","checked":false,"deleted":false,"level":1,"parentId":"68ff2a2b7f14494d7ce069e5"},{"_id":"68ff2a2c7f14494d7ce069e7","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a2b7f14494d7ce069e5"},{"_id":"68ff2a2c7f14494d7ce069e8","title":"饮食 & 睡眠: 放松、拉伸、早睡","checked":false,"deleted":false,"level":1,"parentId":"68ff2a2b7f14494d7ce069e5"},{"_id":"68ff2a2d7f14494d7ce069e9","title":"⏰11/2","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a2d7f14494d7ce069ea","title":"时间: 休息","checked":false,"deleted":false,"level":1,"parentId":"68ff2a2d7f14494d7ce069e9"},{"_id":"68ff2a2e7f14494d7ce069eb","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a2d7f14494d7ce069e9"},{"_id":"68ff2a2e7f14494d7ce069ec","title":"饮食 & 睡眠: 放松、拉伸、早睡","checked":false,"deleted":false,"level":1,"parentId":"68ff2a2d7f14494d7ce069e9"},{"_id":"68ff2a2f7f14494d7ce069ed","title":"⏰11/3","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a307f14494d7ce069ee","title":"时间: 休息","checked":false,"deleted":false,"level":1,"parentId":"68ff2a2f7f14494d7ce069ed"},{"_id":"68ff2a317f14494d7ce069ef","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a2f7f14494d7ce069ed"},{"_id":"68ff2a317f14494d7ce069f0","title":"饮食 & 睡眠: 放松、拉伸、早睡","checked":false,"deleted":false,"level":1,"parentId":"68ff2a2f7f14494d7ce069ed"},{"_id":"68ff2a327f14494d7ce069f1","title":"⏰11/4","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a327f14494d7ce069f2","title":"时间: 早上 7:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a327f14494d7ce069f1"},{"_id":"68ff2a337f14494d7ce069f3","title":"运动类型: 🏃‍♂️ 跑步 / 35 分钟慢跑","checked":false,"deleted":false,"level":1,"parentId":"68ff2a327f14494d7ce069f1"},{"_id":"68ff2a337f14494d7ce069f4","title":"饮食 & 睡眠: 早餐加燕麦，保持水分","checked":false,"deleted":false,"level":1,"parentId":"68ff2a327f14494d7ce069f1"},{"_id":"68ff2a347f14494d7ce069f5","title":"⏰11/5","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a347f14494d7ce069f6","title":"时间: 晚上 21:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a347f14494d7ce069f5"},{"_id":"68ff2a357f14494d7ce069f7","title":"运动类型: 🔥 跳绳+🧗‍♂️ 楼梯 / 跳绳 15 分钟，爬楼梯 1 组 × 12 层","checked":false,"deleted":false,"level":1,"parentId":"68ff2a347f14494d7ce069f5"},{"_id":"68ff2a367f14494d7ce069f8","title":"饮食 & 睡眠: 晚餐蛋白适量，睡前拉伸","checked":false,"deleted":false,"level":1,"parentId":"68ff2a347f14494d7ce069f5"},{"_id":"68ff2a367f14494d7ce069f9","title":"⏰11/6","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a377f14494d7ce069fa","title":"时间: 休息","checked":false,"deleted":false,"level":1,"parentId":"68ff2a367f14494d7ce069f9"},{"_id":"68ff2a377f14494d7ce069fb","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a367f14494d7ce069f9"},{"_id":"68ff2a387f14494d7ce069fc","title":"饮食 & 睡眠: 放松肌肉，保证睡眠","checked":false,"deleted":false,"level":1,"parentId":"68ff2a367f14494d7ce069f9"},{"_id":"68ff2a387f14494d7ce069fd","title":"⏰11/7","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a397f14494d7ce069fe","title":"时间: 早上 6:30","checked":false,"deleted":false,"level":1,"parentId":"68ff2a387f14494d7ce069fd"},{"_id":"68ff2a397f14494d7ce069ff","title":"运动类型: 🚴‍♂️ 骑行 / 35 分钟，适度加速","checked":false,"deleted":false,"level":1,"parentId":"68ff2a387f14494d7ce069fd"},{"_id":"68ff2a3a7f14494d7ce06a00","title":"饮食 & 睡眠: 早餐蛋白+水果，晚餐清淡","checked":false,"deleted":false,"level":1,"parentId":"68ff2a387f14494d7ce069fd"},{"_id":"68ff2a3a7f14494d7ce06a01","title":"⏰11/8","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a3b7f14494d7ce06a02","title":"时间: 晚上 21:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a3a7f14494d7ce06a01"},{"_id":"68ff2a3c7f14494d7ce06a03","title":"运动类型: 🏃‍♂️ 跑步 / 30 分钟慢跑 + 5 分钟冲刺","checked":false,"deleted":false,"level":1,"parentId":"68ff2a3a7f14494d7ce06a01"},{"_id":"68ff2a3d7f14494d7ce06a04","title":"饮食 & 睡眠: 水分充足，睡前拉伸","checked":false,"deleted":false,"level":1,"parentId":"68ff2a3a7f14494d7ce06a01"},{"_id":"68ff2a3d7f14494d7ce06a05","title":"⏰11/9","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a3e7f14494d7ce06a06","title":"时间: 休息","checked":false,"deleted":false,"level":1,"parentId":"68ff2a3d7f14494d7ce06a05"},{"_id":"68ff2a3e7f14494d7ce06a07","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a3d7f14494d7ce06a05"},{"_id":"68ff2a3f7f14494d7ce06a08","title":"饮食 & 睡眠: 放松与补水","checked":false,"deleted":false,"level":1,"parentId":"68ff2a3d7f14494d7ce06a05"},{"_id":"68ff2a3f7f14494d7ce06a09","title":"⏰11/10","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a407f14494d7ce06a0a","title":"时间: 早上 7:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a3f7f14494d7ce06a09"},{"_id":"68ff2a407f14494d7ce06a0b","title":"运动类型: 🔥 跳绳 / 间歇跳绳 20 分钟 ×2组","checked":false,"deleted":false,"level":1,"parentId":"68ff2a3f7f14494d7ce06a09"},{"_id":"68ff2a417f14494d7ce06a0c","title":"饮食 & 睡眠: 早餐蛋白+复合碳水","checked":false,"deleted":false,"level":1,"parentId":"68ff2a3f7f14494d7ce06a09"},{"_id":"68ff2a427f14494d7ce06a0d","title":"⏰11/11","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a427f14494d7ce06a0e","title":"时间: 晚上 21:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a427f14494d7ce06a0d"},{"_id":"68ff2a437f14494d7ce06a0f","title":"运动类型: 🧗‍♂️ 爬楼梯 / 2–3 组 × 12 层","checked":false,"deleted":false,"level":1,"parentId":"68ff2a427f14494d7ce06a0d"},{"_id":"68ff2a437f14494d7ce06a10","title":"饮食 & 睡眠: 晚餐少盐，保证睡眠","checked":false,"deleted":false,"level":1,"parentId":"68ff2a427f14494d7ce06a0d"},{"_id":"68ff2a447f14494d7ce06a11","title":"⏰11/12","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a447f14494d7ce06a12","title":"时间: 早上 6:30","checked":false,"deleted":false,"level":1,"parentId":"68ff2a447f14494d7ce06a11"},{"_id":"68ff2a457f14494d7ce06a13","title":"运动类型: 🚴‍♂️ 骑行 / 40 分钟","checked":false,"deleted":false,"level":1,"parentId":"68ff2a447f14494d7ce06a11"},{"_id":"68ff2a457f14494d7ce06a14","title":"饮食 & 睡眠: 早餐加蛋白，睡眠 7–8h","checked":false,"deleted":false,"level":1,"parentId":"68ff2a447f14494d7ce06a11"},{"_id":"68ff2a467f14494d7ce06a15","title":"⏰11/13","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a467f14494d7ce06a16","title":"时间: 晚上 21:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a467f14494d7ce06a15"},{"_id":"68ff2a477f14494d7ce06a17","title":"运动类型: 🏃‍♂️ 跑步 / 35 分钟慢跑 + 5 分钟冲刺","checked":false,"deleted":false,"level":1,"parentId":"68ff2a467f14494d7ce06a15"},{"_id":"68ff2a477f14494d7ce06a18","title":"饮食 & 睡眠: 水分充足，晚餐清淡","checked":false,"deleted":false,"level":1,"parentId":"68ff2a467f14494d7ce06a15"},{"_id":"68ff2a487f14494d7ce06a19","title":"⏰11/14","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a497f14494d7ce06a1a","title":"时间: 休息","checked":false,"deleted":false,"level":1,"parentId":"68ff2a487f14494d7ce06a19"},{"_id":"68ff2a4a7f14494d7ce06a1b","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a487f14494d7ce06a19"},{"_id":"68ff2a4a7f14494d7ce06a1c","title":"饮食 & 睡眠: 放松肌肉，适当拉伸","checked":false,"deleted":false,"level":1,"parentId":"68ff2a487f14494d7ce06a19"},{"_id":"68ff2a4b7f14494d7ce06a1d","title":"⏰11/15","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a4c7f14494d7ce06a1e","title":"时间: 早上 7:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a4b7f14494d7ce06a1d"},{"_id":"68ff2a4c7f14494d7ce06a1f","title":"运动类型: 🔥 跳绳+🧗‍♂️ 爬楼梯 / 跳绳 15 分钟 + 爬楼梯 2 组 × 15 层","checked":false,"deleted":false,"level":1,"parentId":"68ff2a4b7f14494d7ce06a1d"},{"_id":"68ff2a4d7f14494d7ce06a20","title":"饮食 & 睡眠: 早餐高蛋白，晚餐清淡","checked":false,"deleted":false,"level":1,"parentId":"68ff2a4b7f14494d7ce06a1d"},{"_id":"68ff2a4d7f14494d7ce06a21","title":"⏰11/16","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a4e7f14494d7ce06a22","title":"时间: 早上 6:30","checked":false,"deleted":false,"level":1,"parentId":"68ff2a4d7f14494d7ce06a21"},{"_id":"68ff2a4e7f14494d7ce06a23","title":"运动类型: 🚴‍♂️ 骑行 / 40 分钟，适度加速","checked":false,"deleted":false,"level":1,"parentId":"68ff2a4d7f14494d7ce06a21"},{"_id":"68ff2a4f7f14494d7ce06a24","title":"饮食 & 睡眠: 水果补充维生素","checked":false,"deleted":false,"level":1,"parentId":"68ff2a4d7f14494d7ce06a21"},{"_id":"68ff2a4f7f14494d7ce06a25","title":"⏰11/17","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a507f14494d7ce06a26","title":"时间: 休息","checked":false,"deleted":false,"level":1,"parentId":"68ff2a4f7f14494d7ce06a25"},{"_id":"68ff2a507f14494d7ce06a27","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a4f7f14494d7ce06a25"},{"_id":"68ff2a517f14494d7ce06a28","title":"饮食 & 睡眠: 放松肌肉，深度睡眠","checked":false,"deleted":false,"level":1,"parentId":"68ff2a4f7f14494d7ce06a25"},{"_id":"68ff2a527f14494d7ce06a29","title":"⏰11/18","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a527f14494d7ce06a2a","title":"时间: 早上 7:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a527f14494d7ce06a29"},{"_id":"68ff2a537f14494d7ce06a2b","title":"运动类型: 🏃‍♂️ 跑步 / 40 分钟慢跑 + 5 分钟冲刺","checked":false,"deleted":false,"level":1,"parentId":"68ff2a527f14494d7ce06a29"},{"_id":"68ff2a547f14494d7ce06a2c","title":"饮食 & 睡眠: 早餐蛋白+复合碳水","checked":false,"deleted":false,"level":1,"parentId":"68ff2a527f14494d7ce06a29"},{"_id":"68ff2a547f14494d7ce06a2d","title":"⏰11/19","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a567f14494d7ce06a2e","title":"时间: 晚上 21:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a547f14494d7ce06a2d"},{"_id":"68ff2a577f14494d7ce06a2f","title":"运动类型: 🔥 跳绳 / 间歇跳绳 20 分钟 ×2组","checked":false,"deleted":false,"level":1,"parentId":"68ff2a547f14494d7ce06a2d"},{"_id":"68ff2a587f14494d7ce06a30","title":"饮食 & 睡眠: 补充水分，拉伸","checked":false,"deleted":false,"level":1,"parentId":"68ff2a547f14494d7ce06a2d"},{"_id":"68ff2a587f14494d7ce06a31","title":"⏰11/20","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a597f14494d7ce06a32","title":"时间: 休息","checked":false,"deleted":false,"level":1,"parentId":"68ff2a587f14494d7ce06a31"},{"_id":"68ff2a597f14494d7ce06a33","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a587f14494d7ce06a31"},{"_id":"68ff2a5a7f14494d7ce06a34","title":"饮食 & 睡眠: 放松肌肉，保证睡眠","checked":false,"deleted":false,"level":1,"parentId":"68ff2a587f14494d7ce06a31"},{"_id":"68ff2a5a7f14494d7ce06a35","title":"⏰11/21","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a5b7f14494d7ce06a36","title":"时间: 早上 7:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a5a7f14494d7ce06a35"},{"_id":"68ff2a5b7f14494d7ce06a37","title":"运动类型: 🧗‍♂️ 爬楼梯 / 3 组 × 15 层","checked":false,"deleted":false,"level":1,"parentId":"68ff2a5a7f14494d7ce06a35"},{"_id":"68ff2a5c7f14494d7ce06a38","title":"饮食 & 睡眠: 早餐高蛋白","checked":false,"deleted":false,"level":1,"parentId":"68ff2a5a7f14494d7ce06a35"},{"_id":"68ff2a5c7f14494d7ce06a39","title":"⏰11/22","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a5d7f14494d7ce06a3a","title":"时间: 晚上 21:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a5c7f14494d7ce06a39"},{"_id":"68ff2a5d7f14494d7ce06a3b","title":"运动类型: 🏃‍♂️ 跑步+🔥 跳绳 / 跑步 20 分钟 + 跳绳 20 分钟","checked":false,"deleted":false,"level":1,"parentId":"68ff2a5c7f14494d7ce06a39"},{"_id":"68ff2a5e7f14494d7ce06a3c","title":"饮食 & 睡眠: 晚餐清淡","checked":false,"deleted":false,"level":1,"parentId":"68ff2a5c7f14494d7ce06a39"},{"_id":"68ff2a5e7f14494d7ce06a3d","title":"⏰11/23","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a5f7f14494d7ce06a3e","title":"时间: 休息","checked":false,"deleted":false,"level":1,"parentId":"68ff2a5e7f14494d7ce06a3d"},{"_id":"68ff2a607f14494d7ce06a3f","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a5e7f14494d7ce06a3d"},{"_id":"68ff2a607f14494d7ce06a40","title":"饮食 & 睡眠: 适当拉伸，保证睡眠","checked":false,"deleted":false,"level":1,"parentId":"68ff2a5e7f14494d7ce06a3d"},{"_id":"68ff2a617f14494d7ce06a41","title":"⏰11/24","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a627f14494d7ce06a42","title":"时间: 早上 6:30","checked":false,"deleted":false,"level":1,"parentId":"68ff2a617f14494d7ce06a41"},{"_id":"68ff2a637f14494d7ce06a43","title":"运动类型: 🚴‍♂️ 骑行 / 45 分钟，适度加速","checked":false,"deleted":false,"level":1,"parentId":"68ff2a617f14494d7ce06a41"},{"_id":"68ff2a637f14494d7ce06a44","title":"饮食 & 睡眠: 早餐高蛋白","checked":false,"deleted":false,"level":1,"parentId":"68ff2a617f14494d7ce06a41"},{"_id":"68ff2a647f14494d7ce06a45","title":"⏰11/25","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a647f14494d7ce06a46","title":"时间: 晚上 21:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a647f14494d7ce06a45"},{"_id":"68ff2a657f14494d7ce06a47","title":"运动类型: 🧗‍♂️ 爬楼梯+🔥 跳绳 / 爬楼梯 3 组 × 15 层 + 跳绳 20 分钟","checked":false,"deleted":false,"level":1,"parentId":"68ff2a647f14494d7ce06a45"},{"_id":"68ff2a657f14494d7ce06a48","title":"饮食 & 睡眠: 补充水分，晚餐清淡","checked":false,"deleted":false,"level":1,"parentId":"68ff2a647f14494d7ce06a45"},{"_id":"68ff2a667f14494d7ce06a49","title":"⏰11/26","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a667f14494d7ce06a4a","title":"时间: 休息","checked":false,"deleted":false,"level":1,"parentId":"68ff2a667f14494d7ce06a49"},{"_id":"68ff2a677f14494d7ce06a4b","title":"运动类型: — / —","checked":false,"deleted":false,"level":1,"parentId":"68ff2a667f14494d7ce06a49"},{"_id":"68ff2a677f14494d7ce06a4c","title":"饮食 & 睡眠: 放松肌肉，保证睡眠","checked":false,"deleted":false,"level":1,"parentId":"68ff2a667f14494d7ce06a49"},{"_id":"68ff2a687f14494d7ce06a4d","title":"⏰11/27","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a687f14494d7ce06a4e","title":"时间: 早上 7:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a687f14494d7ce06a4d"},{"_id":"68ff2a697f14494d7ce06a4f","title":"运动类型: 🏃‍♂️ 跑步 / 45 分钟慢跑 + 冲刺 5 分钟","checked":false,"deleted":false,"level":1,"parentId":"68ff2a687f14494d7ce06a4d"},{"_id":"68ff2a697f14494d7ce06a50","title":"饮食 & 睡眠: 早餐高蛋白","checked":false,"deleted":false,"level":1,"parentId":"68ff2a687f14494d7ce06a4d"},{"_id":"68ff2a6a7f14494d7ce06a51","title":"⏰11/28","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a6a7f14494d7ce06a52","title":"时间: 晚上 21:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a6a7f14494d7ce06a51"},{"_id":"68ff2a6b7f14494d7ce06a53","title":"运动类型: 🔥 跳绳+🏃‍♂️ 跑步 / 跳绳 25 分钟 + 跑步 25 分钟","checked":false,"deleted":false,"level":1,"parentId":"68ff2a6a7f14494d7ce06a51"},{"_id":"68ff2a6b7f14494d7ce06a54","title":"饮食 & 睡眠: 水分充足，睡眠 7–8h","checked":false,"deleted":false,"level":1,"parentId":"68ff2a6a7f14494d7ce06a51"},{"_id":"68ff2a6c7f14494d7ce06a55","title":"⏰11/29","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a6d7f14494d7ce06a56","title":"时间: 早上 6:30","checked":false,"deleted":false,"level":1,"parentId":"68ff2a6c7f14494d7ce06a55"},{"_id":"68ff2a6e7f14494d7ce06a57","title":"运动类型: 🚴‍♂️ 骑行 / 50 分钟","checked":false,"deleted":false,"level":1,"parentId":"68ff2a6c7f14494d7ce06a55"},{"_id":"68ff2a6e7f14494d7ce06a58","title":"饮食 & 睡眠: 早餐蛋白+水果","checked":false,"deleted":false,"level":1,"parentId":"68ff2a6c7f14494d7ce06a55"},{"_id":"68ff2a6f7f14494d7ce06a59","title":"⏰11/30","checked":false,"deleted":false,"level":0,"parentId":null},{"_id":"68ff2a6f7f14494d7ce06a5a","title":"时间: 晚上 21:00","checked":false,"deleted":false,"level":1,"parentId":"68ff2a6f7f14494d7ce06a59"},{"_id":"68ff2a707f14494d7ce06a5b","title":"运动类型: 🧗‍♂️ 爬楼梯+🏃‍♂️ 跑步 / 爬楼梯 3 组 × 15 层 + 跑步 20 分钟","checked":false,"deleted":false,"level":1,"parentId":"68ff2a6f7f14494d7ce06a59"},{"_id":"68ff2a707f14494d7ce06a5c","title":"饮食 & 睡眠: 晚餐清淡","checked":false,"deleted":false,"level":1,"parentId":"68ff2a6f7f14494d7ce06a59"}]