diff --git a/openclaw-weixin/accounts/e48ace9814f0-im-bot.context-tokens.json b/openclaw-weixin/accounts/e48ace9814f0-im-bot.context-tokens.json
index 94514b3..ee96923 100644
--- a/openclaw-weixin/accounts/e48ace9814f0-im-bot.context-tokens.json
+++ b/openclaw-weixin/accounts/e48ace9814f0-im-bot.context-tokens.json
@@ -1 +1 @@
-{"o9cq80w6ZnnPGItW-GGACkwd69bA@im.wechat":"AARzJWAFAAABAAAAAABQj3Mv7sabpcluW5OeaiAAAAB+9905Q6UiugPBawU3n3cyzQX+LkN8ofRzsCZYN0mt7pz8kAY/On5Et1ej1+W44RbeytSazRSc6kE2COYsJwy1UB2hIpvz"}
\ No newline at end of file
+{"o9cq80w6ZnnPGItW-GGACkwd69bA@im.wechat":"AARzJWAFAAABAAAAAABf7rHThq/69XScDbygaiAAAAB+9905Q6UiugPBawU3n3cyzQX+LkN8ofRzsCZYN0mt7qdkBmAdafQWIjzEFYu6sNhiKKTKYcSleTArAogg9syxjiP0Af/S"}
\ No newline at end of file
diff --git a/openclaw-weixin/accounts/e48ace9814f0-im-bot.sync.json b/openclaw-weixin/accounts/e48ace9814f0-im-bot.sync.json
index 6576369..710e04f 100644
--- a/openclaw-weixin/accounts/e48ace9814f0-im-bot.sync.json
+++ b/openclaw-weixin/accounts/e48ace9814f0-im-bot.sync.json
@@ -1 +1 @@
-{"get_updates_buf":"ChAIbhD5v77bhzQYmp6chfYzEjplNDhhY2U5ODE0ZjBAaW0uYm90OjA2MDAwMGQ0ZmYwNzg5NWY2NDFlMmZjNmIzNGUzMzNkZDIwMjgx"}
\ No newline at end of file
+{"get_updates_buf":"ChAIcRD/rPqeiDQYmp6chfYzEjplNDhhY2U5ODE0ZjBAaW0uYm90OjA2MDAwMGQ0ZmYwNzg5NWY2NDFlMmZjNmIzNGUzMzNkZDIwMjgx"}
\ No newline at end of file
diff --git a/openclaw.json b/openclaw.json
index 8e69c0e..19a6cfa 100644
--- a/openclaw.json
+++ b/openclaw.json
@@ -285,7 +285,7 @@
         },
         "identity": {
           "name": "放松保健",
-          "avatar": "https://minio.climbcube.cn/img/assistant.jpg"
+          "avatar": "data:image/webp;base64,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"
         }
       },
       "tab": {
diff --git a/workspace-fitness/MEMORY.md b/workspace-fitness/MEMORY.md
index 95b825c..95babaa 100644
--- a/workspace-fitness/MEMORY.md
+++ b/workspace-fitness/MEMORY.md
@@ -112,6 +112,34 @@
 - ⚠️ 限制：桃子（上火时暂停，平复后可半个+凉性食物中和）
 - 🔴 不宜上火期：温性/热性水果、辛辣、烧烤、油炸、瓜子
 
+## 周二/周四训练日模板（加班日版，2026-09-09 固化）
+
+**背景**：周二/周四为加班训练日。公司作息：17:00 吃晚餐(在岗垫底) → 18:00 下班 → 去健身房。**19-21 属加班/在岗，21:00 才真正下班能离开。** 练后 19:15-21:00 仍要在工位。
+
+**核心结论（本轮确认）**
+- **17点晚餐本身就是练前餐** → 开练在 18:15，距餐 ~75min，属力量训练理想间隔；**不再额外吃练前玉米**（避免多余碳水热量）。若17点吃得油/饱，可顺延至 18:30。
+- **早煮蛋携带规则**：煮**全熟**(勿溏心) → 冲凉水后直接放**冰箱冷藏** → 带保温袋/冰袋随身 → 到傍晚/练后现场吃，安全(全熟冷藏可放约1周)。**切勿常温裸放带到晚上**(室温只安全~2h，风险窗口)。无冷藏条件时改带无糖酸奶/豆浆/常温牛奶。
+
+**分钟时间链**
+| 时间 | 动作 |
+|:---:|------|
+| 17:00 | 公司吃晚餐(半/1根玉米+牛奶250 [+可选1煮蛋]) = 练前餐 |
+| 17:45-18:00 | 收拾装备，保温袋放2颗全熟冷藏蛋+豆浆/酸奶 |
+| 18:00 | 下班出发健身房 |
+| 18:15 | 到馆换装+动态热身5min(护颈椎慢柔) |
+| 18:20-19:05 | 力量训练45min(严守颈椎禁忌：禁负重压颈/倒立/剧烈甩头跳跃) |
+| 19:05-19:15 | 拉伸放松5-10min |
+| 19:15 | 回工位，开练后蛋白窗口：吃2全熟蛋+无糖豆浆 |
+| 19:30-21:00 | 工位加班，每30-40min起身，勿久坐 |
+| 21:00 | 真下班→回家→23点睡 |
+
+**蛋白分四段补(单靠练后2蛋补不满)**
+- 基线口径：用户记约57g当前，目标90-115g；MEMORY标准餐粗估全天75-85g → 缺口真实(需+33~58g，按57g基准)
+- 练后19:15：2全熟蛋(+13) **+250ml无糖豆浆(+8~9)** ≈ +21-22g (重头)
+- 17点晚餐加1蛋：+6-7g
+- 午餐荤菜要足量(大荤~拳头实肉)
+- 分四段补够 ~90g(保守)/上100需再补蛋或豆制品
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