fix: resolve strict mode violations and stale text in E2E tests

- public.spec.ts: add exact:true for 'Start Free' (matched 3 links)
- navigation/history: add exact:true for 'Sessions' heading (matched
  'AI Sessions' and 'Flow Sessions' subheadings too)
- command-palette: 'Ask FlowPilot AI' → 'Troubleshoot with FlowPilot'
- CLAUDE.md: add warning not to use gh run watch (burns tokens)

Co-Authored-By: Claude Opus 4.6 (1M context) <noreply@anthropic.com>

frontend/e2e/navigation.spec.ts

@@ -14,7 +14,7 @@ test.describe('authenticated navigation smoke tests', () => {
     await page.goto('/sessions')
 
     await expect(
-      page.getByRole('heading', { name: 'Sessions' }),
+      page.getByRole('heading', { name: 'Sessions', exact: true }),
     ).toBeVisible()
   })