fix(usage): stop 429s with an activity-dependent poll cadence + manual refresh

The usage monitor polled the undocumented OAuth usage endpoint every 60s and
earned 429s. It now polls every 5 min while any task is Running and every
15 min while idle (usage_poll_interval_active_seconds / _idle_seconds, both
clamped to >= 60; the old single usage_poll_interval_seconds key is gone).

A 429 comes back as UsageRateLimitedException carrying Retry-After and adds
exponential backoff on top, capped at 30 min and never shorter than the normal
cadence; the strike count resets on the first success. The schedule arithmetic
is the pure static UsagePollSchedule.NextDelay.

Since the idle cadence is slow on purpose, WorkerHub.RefreshUsage drives
UsageMonitorService.RefreshNowAsync behind a Refresh now button in the Usage
Monitor modal: an out-of-band poll that pushes the loop's next-due time out so
no double poll follows, with a 10s cooldown so click-spam can't earn a 429.

Staleness now measures against the slower (idle) interval so an idle worker
isn't flagged stale just for not polling.

src/ClaudeDo.Localization/locales/en.json

@@ -431,6 +431,8 @@
       "title": "USAGE MONITOR",
       "windowTitle": "Usage Monitor",
       "noGauges": "No usage limits reported yet.",
+      "refresh": "Refresh now",
+      "refreshHint": "Polled every 5 min while a task runs, otherwise every 15 min.",
       "staleFormat": "Values stale (as of {0})",
       "staleGateHint": "The gate does not apply while values are stale.",
       "gateBlockedFormat": "Queue paused — {0}",
@@ -598,7 +600,10 @@
     "settingsModal": { "workerOffline": "Worker offline — settings read-only.", "saveFailed": "Save failed: {0}" },
     "onlineInbox": { "workerOffline": "Worker offline — cannot load config.", "saved": "Config saved.", "saveFailed": "Save failed: {0}", "signedIn": "Signed in successfully.", "signedInNoRole": "Signed in, but this account is missing the 'user' role in Zitadel — online sync will be rejected until the role is granted in the ClaudeDo project.", "signInFailed": "Sign-in failed: {0}", "signedOut": "Signed out.", "signOutFailed": "Sign-out failed: {0}" },
     "weeklyReport": { "invalidRange": "Invalid date range.", "generating": "Generating report…", "error": "Error: {0}" },
-    "usageMonitor": { "loadFailed": "Couldn't load usage data: {0}" },
+    "usageMonitor": {
+      "loadFailed": "Couldn't load usage data: {0}",
+      "refreshFailed": "Couldn't refresh usage: {0}"
+    },
     "filesTab": { "workerOffline": "Worker offline.", "noneBundled": "No default agents bundled.", "allPresent": "All default agents already present.", "restored": "Restored {0} default agent(s).", "restoreFailed": "Restore failed: {0}", "openFailed": "Open failed: {0}", "resetToDefault": "Reset to the bundled default." },
     "sessionSkillsTab": { "installed": "Installed: {0}", "installFailed": "Install failed: {0}", "updated": "Updated.", "updateFailed": "Update failed: {0}", "removed": "Removed.", "removeFailed": "Remove failed: {0}" },
     "worktreesTab": { "workerOffline": "Worker offline.", "removed": "Removed {0} worktree(s).", "blocked": "Cannot force-remove: {0} task(s) still running. Cancel them first.", "removedFrom": "Removed {0} worktree(s) from {1} task(s).", "cleanupFailed": "Cleanup failed: {0}", "resetFailed": "Reset failed: {0}" },