Add a live status panel between the run screen's halves

Replaces the small target-HR pill on the iPhone run screen with a
glanceable big-digit strip between the timer flow and the figure —
heart rate (band-tinted with the cue arrow when the run carries a
target), HR zone, active calories, and the workout stopwatch. A
horizontal band in portrait, a vertical column in landscape (the
inverse of the half-and-half split, so it always sits between them).

The watch now rides the running calorie total and the HR zone (1-5,
computed watch-side where max HR is known) along with each live HR
sample; absent keys keep older builds wire-compatible both ways.
LiveRunState holds all three under the shared staleness expiry. The
screenshot rig seeds believable values so the run capture shows the
panel populated.

Workouts Watch App/WorkoutSessionManager.swift

@@ -38,10 +38,19 @@ final class WorkoutSessionManager: NSObject {
     private(set) var currentHeartRate: Double?
     private(set) var currentActiveEnergyKcal: Double?
 
+    /// One live reading for the phone's status panel: the fresh heart rate plus the
+    /// session's running calorie total and the HR zone (1–5) that rate falls in.
+    /// `kcal`/`zone` are nil while unknown (no energy sample yet / max HR unknown).
+    struct LiveSample {
+        let bpm: Double
+        let kcal: Double?
+        let zone: Int?
+    }
+
     /// Fired with each fresh heart-rate sample while the session runs. The bridge hangs
     /// off this to forward the reading to the phone (best-effort, display-only) — a
     /// callback rather than observation so the sensor stream has exactly one push path.
-    var onHeartRateSample: ((Double) -> Void)?
+    var onHeartRateSample: ((LiveSample) -> Void)?
 
     /// Seconds accumulated in each of 5 heart-rate zones (low→high). Built on the
     /// watch because it's the only place with the full HR stream. Empty/ignored when
@@ -187,14 +196,17 @@ final class WorkoutSessionManager: NSObject {
             let dt = now.timeIntervalSince(last)
             if dt > 0, dt < 60 { hrZoneSeconds[Self.zoneIndex(for: prevHR, maxHR: maxHeartRate)] += dt }
         }
-        if let newHR {
-            currentHeartRate = newHR
-            onHeartRateSample?(newHR)
-        }
-        lastHRSampleDate = now
 
+        // Refresh the calorie total before forwarding, so the sample carries it.
         currentActiveEnergyKcal = builder?.statistics(for: HKQuantityType(.activeEnergyBurned))?
             .sumQuantity()?.doubleValue(for: .kilocalorie())
+
+        if let newHR {
+            currentHeartRate = newHR
+            let zone = maxHeartRate.map { Self.zoneIndex(for: newHR, maxHR: $0) + 1 }
+            onHeartRateSample?(LiveSample(bpm: newHR, kcal: currentActiveEnergyKcal, zone: zone))
+        }
+        lastHRSampleDate = now
     }
 
     /// Bucket an instantaneous heart rate into one of five zones (0–4) by its fraction of the