feat(models): OpenRouter model picker + AJAX refresh + cost preview (v0.11.0 complete)

- AJAX endpoint 'prautoblogger_refresh_models' for manual model registry refresh
- Admin UI button on AI Models tab to trigger refresh (nonce + capability gated)
- Cost preview integration in field renderer using historical token averages
- New public method on Cost Tracker: get_avg_tokens_for_stages(array $stages, int $days = 30): array
- Enhanced field renderer with capability-specific cost calculation (outline+draft+polish for writing, single stage for analysis/editor)
- Autoloader updated to scan ajax/ directory for model registry refresh handler
- Admin JS enhanced with AJAX toggle handler for refresh button
- Template updated with refresh button + nonce in AI Models section
- CHANGELOG + CONVENTIONS + version bump to 0.11.0
- All files under 300-line cap, PHPCS-clean

Spec: https://github.com/peptiderepo/prautoblogger/issues/111
Open questions all resolved per seq-02 plan-ack.

includes/class-prautoblogger.php

@@ -153,6 +153,7 @@ class PRAutoBlogger {
 		add_action( 'wp_ajax_prautoblogger_generate_image', array( $this->ajax_handlers, 'on_ajax_generate_image' ) );
 		add_action( 'wp_ajax_prautoblogger_test_connection', array( $this->ajax_handlers, 'on_ajax_test_connection' ) );
 		add_action( 'wp_ajax_prautoblogger_get_models', array( $this->ajax_handlers, 'on_ajax_get_models' ) );
+		add_action( 'wp_ajax_prautoblogger_refresh_models', array( new PRAutoBlogger_Model_Registry_Refresh( $this->ajax_handlers->get_registry() ), 'handle' ) );
 
 		$review_queue = new PRAutoBlogger_Review_Queue();
 		add_action( 'wp_ajax_prautoblogger_approve_post', array( $review_queue, 'on_ajax_approve_post' ) );