fix(hooks): inject priming notes whole or not at all; default profile is balanced (#238)

[CryptoJones]

Fixes the primary "reads OMI, then ignores it" mechanism from the 2026-08-14 investigation.

• Whole-note-or-stub allocation in _allocate_sections: a section is included whole or replaced by an omitted-stub naming the exact recall-note call ({"name": …, "max_chars": …}); never a mid-body cut that reads as complete. index.md (catalog) may still truncate mid-list.
• Default profile economy → balanced (8k capsule) — two of three fleet boxes were silently on 4k capsules.
• Rules.md added as first-priority priming: an optional operator note of imperative one-liners guaranteed to inject whole on every profile (documented in README, ~3,500-char guidance).
• Per-note digest cap for priming files raised from 1,200 to the 16k runaway guard so the allocator, not a hidden pre-clip, decides inclusion; an upstream-clipped digest is stubbed, not shipped partial.
• Tests: fix(hooks): capsule budget shreds priming notes into preamble-only stubs — fit whole notes, drop don't shred #238's acceptance scenarios (4k cap + 8k Playbook → whole-or-stub, Rules.md whole with everything else oversized, index still truncatable) plus updates to the capsule tests that pinned the shredding behavior. Full suite: 943 passed; ruff clean.
• Version 8.2.7 → 8.3.0, CHANGELOG entry.

Closes #238

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Reviewing files that changed from the base of the PR and between 3816751 and f942717.

⛔ Files ignored due to path filters (1)

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📒 Files selected for processing (9)

• CHANGELOG.md
• README.md
• pyproject.toml
• src/omind/__init__.py
• src/omind/ai_usage.py
• src/omind/hooks.py
• tests/test_ai_usage.py
• tests/test_hooks.py
• tests/test_web.py

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