{"id":293,"date":"2025-05-14T14:31:50","date_gmt":"2025-05-14T06:31:50","guid":{"rendered":"https:\/\/yichenghui.net\/?p=293"},"modified":"2025-05-14T14:37:48","modified_gmt":"2025-05-14T06:37:48","slug":"%e5%8d%8a%e9%a9%ac124%e8%ae%ad%e7%bb%83%e8%ae%a1%e5%88%92","status":"publish","type":"post","link":"https:\/\/yichenghui.net\/index.php\/2025\/05\/14\/%e5%8d%8a%e9%a9%ac124%e8%ae%ad%e7%bb%83%e8%ae%a1%e5%88%92\/","title":{"rendered":"\u534a\u9a6c124\u8bad\u7ec3\u8ba1\u5212"},"content":{"rendered":"<h2>\u8bad\u7ec3\u5468\u671f\uff1a4\u5468\uff08\u8d5b\u524d\u4e13\u9879\u9636\u6bb5\uff09<\/h2>\n<blockquote>\n<p>\u57fa\u7840\u8981\u6c42\uff1a\u5f53\u524d\u80fd\u8f7b\u677e\u5b8c\u621015\u516c\u91cc\u957f\u8dd1\uff08\u914d\u901f4:30-4:45\/km\uff09<\/p>\n<\/blockquote>\n<h2>\u6bcf\u5468\u8bad\u7ec3\u7ed3\u6784<\/h2>\n<ul>\n<li>\u5468\u4e00\uff1a\u4f11\u606f\/\u4e3b\u52a8\u6062\u590d<\/li>\n<li>\u5468\u4e8c\uff1a\u95f4\u6b47\u8bad\u7ec3\uff08\u63d0\u5347\u901f\u5ea6\u8010\u529b\uff09<\/li>\n<li>\u5468\u4e09\uff1a\u4e2d\u7b49\u8ddd\u79bb\u6709\u6c27\u8dd1 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left;\">12km\u6709\u6c27\u8dd1<\/td>\n<td style=\"text-align: right;\">\u914d\u901f4:30\/km + \u4e0b\u80a2\u529b\u91cf\uff08\u6df1\u8e72\/\u5f13\u6b65\u8df3\uff09<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u56db<\/td>\n<td style=\"text-align: left;\">\u8282\u594f\u8dd1<\/td>\n<td style=\"text-align: right;\">8km @4:05-4:10\/km\uff08\u76ee\u6807\u914d\u901f\u00b15\u79d2\uff09<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u4e94<\/td>\n<td style=\"text-align: left;\">8km\u8f7b\u677e\u8dd1<\/td>\n<td style=\"text-align: right;\">\u914d\u901f5:00\/km + \u6838\u5fc3\u8bad\u7ec3\uff08\u5e73\u677f\u652f\u6491\/\u81c0\u6865\uff09<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u516d<\/td>\n<td style=\"text-align: left;\">16km\u957f\u8dd1<\/td>\n<td style=\"text-align: right;\">\u524d10km@4:40\/km\uff0c\u540e6km@4:20\/km<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u65e5<\/td>\n<td style=\"text-align: left;\">6km\u6062\u590d\u8dd1<\/td>\n<td style=\"text-align: right;\">\u914d\u901f5:30\/km\u6216\u6e38\u6cf330\u5206\u949f<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ul>\n<li>\u7b2c2\u5468|\uff08\u5f3a\u5ea6\u63d0\u5347\uff09<\/li>\n<\/ul>\n<table>\n<thead>\n<tr>\n<th style=\"text-align: left;\">\u65e5\u671f<\/th>\n<th style=\"text-align: left;\">\u8bad\u7ec3\u5185\u5bb9<\/th>\n<th style=\"text-align: right;\">\u7ec6\u8282<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: left;\">\u5468\u4e8c<\/td>\n<td style=\"text-align: left;\">1km\u95f4\u6b47<\/td>\n<td style=\"text-align: right;\">5\u00d71km @3:55-4:00\/km\uff0c\u7ec4\u95f4400m\u6162\u8dd1<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u4e09<\/td>\n<td style=\"text-align: left;\">14km\u6709\u6c27\u8dd1<\/td>\n<td style=\"text-align: right;\">\u914d\u901f4:25\/km + \u7206\u53d1\u529b\u8bad\u7ec3\uff08\u8df3\u7bb1\/\u5355\u817f\u786c\u62c9\uff09<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u56db<\/td>\n<td style=\"text-align: left;\">\u6e10\u8fdb\u8282\u594f\u8dd1<\/td>\n<td style=\"text-align: right;\">10km\uff084:20\u21924:05\/km\uff0c\u6bcf2km\u52a0\u901f\uff09<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u516d<\/td>\n<td style=\"text-align: left;\">18km\u957f\u8dd1<\/td>\n<td style=\"text-align: right;\">\u524d12km@4:35\/km\uff0c\u540e6km@4:15\/km<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ul>\n<li>\u7b2c3\u5468\uff08\u5dc5\u5cf0\u671f\uff09<\/li>\n<\/ul>\n<table>\n<thead>\n<tr>\n<th style=\"text-align: left;\">\u65e5\u671f<\/th>\n<th style=\"text-align: left;\">\u8bad\u7ec3\u5185\u5bb9<\/th>\n<th style=\"text-align: right;\">\u7ec6\u8282<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: left;\">\u5468\u4e8c<\/td>\n<td style=\"text-align: left;\">\u4e9a\u7d22800\u5f3a\u5316<\/td>\n<td style=\"text-align: right;\">8\u00d7800m @3:40-3:45\/km\uff0c\u7ec4\u95f490\u79d2\u4f11\u606f<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u56db<\/td>\n<td style=\"text-align: left;\">\u6bd4\u8d5b\u914d\u901f\u8dd1<\/td>\n<td style=\"text-align: right;\">12km @4:02-4:05\/km\uff08\u6a21\u62df\u6bd4\u8d5b\uff09<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u516d<\/td>\n<td style=\"text-align: left;\">20km\u957f\u8dd1<\/td>\n<td style=\"text-align: right;\">\u524d15km@4:30\/km\uff0c\u6700\u540e5km@4:10\/km<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ul>\n<li>\u7b2c4\u5468\uff08\u8d5b\u524d\u51cf\u91cf\uff09<\/li>\n<\/ul>\n<table>\n<thead>\n<tr>\n<th style=\"text-align: left;\">\u65e5\u671f<\/th>\n<th style=\"text-align: left;\">\u8bad\u7ec3\u5185\u5bb9<\/th>\n<th style=\"text-align: right;\">\u7ec6\u8282<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: left;\">\u5468\u4e8c<\/td>\n<td style=\"text-align: left;\">\u77ed\u95f4\u6b47<\/td>\n<td style=\"text-align: right;\">6\u00d7400m @3:35-3:40\/km\uff0c\u7ec4\u95f4200m\u6162\u8dd1<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u56db<\/td>\n<td style=\"text-align: left;\">8km\u8282\u594f\u8dd1<\/td>\n<td style=\"text-align: right;\">4:05\/km\uff08\u4fdd\u6301\u72b6\u6001\uff09<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u516d<\/td>\n<td style=\"text-align: left;\">12km\u8f7b\u677e\u8dd1<\/td>\n<td style=\"text-align: right;\">\u914d\u901f4:50\/km\uff08\u8d5b\u524d48\u5c0f\u65f6\uff09<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\">\u5468\u65e5<\/td>\n<td style=\"text-align: left;\">\u6bd4\u8d5b\u65e5<\/td>\n<td style=\"text-align: right;\">\u70ed\u8eab3km + \u534a\u9a6c\u5168\u529b<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>\u5173\u952e\u8981\u7d20\u8bf4\u660e<\/h2>\n<ul>\n<li>\u914d\u901f\u63a7\u5236\n<ul>\n<li>\u95f4\u6b47\u8dd1\uff1a\u6bd4\u76ee\u6807\u914d\u901f\u5feb5-10\u79d2\/km<\/li>\n<li>\u8282\u594f\u8dd1\uff1a\u76ee\u6807\u914d\u901f\u00b15\u79d2<\/li>\n<li>\u957f\u8dd1\uff1a\u6bd4\u76ee\u6807\u914d\u901f\u616230-40\u79d2\uff08\u524d\u6bb5\uff09\u2192\u9010\u6e10\u63a5\u8fd1\u76ee\u6807\uff08\u540e\u6bb5\uff09<\/li>\n<\/ul>\n<\/li>\n<li>\u529b\u91cf\u8bad\u7ec3\n<ul>\n<li>\u4e0b\u80a2\uff1a\u5355\u817f\u6df1\u8e72\uff083\u7ec4\u00d712\u6b21\uff09\u3001\u5f13\u6b65\u8df3\uff083\u7ec4\u00d720\u6b21\uff09<\/li>\n<li>\u6838\u5fc3\uff1a\u52a8\u6001\u5e73\u677f\u652f\u6491\uff083\u7ec4\u00d730\u79d2\uff09\u3001\u4fc4\u7f57\u65af\u8f6c\u4f53\uff083\u7ec4\u00d720\u6b21\uff09<\/li>\n<\/ul>\n<\/li>\n<li>\u6062\u590d\u7b56\u7565\n<ul>\n<li>\u6bcf\u5468\u81f3\u5c111\u5929\u5b8c\u5168\u4f11\u606f<\/li>\n<li>\u8d5b\u540e\/\u9ad8\u5f3a\u5ea6\u8bad\u7ec3\u540e\u8865\u5145\u78b3\u6c34+\u86cb\u767d\u8d28\uff083:1\u6bd4\u4f8b\uff09<\/li>\n<li>\u7761\u7720\u22657\u5c0f\u65f6\/\u5929<\/li>\n<\/ul>\n<\/li>\n<li>\u8c03\u6574\u5efa\u8bae\n<ul>\n<li>\u5982\u9047\u75b2\u52b3\uff1a\u5c06\u5468\u516d\u957f\u8dd1\u7f29\u77ed20%\u8ddd\u79bb<\/li>\n<li>\u9ad8\u6e29\u5929\u6c14\uff1a\u914d\u901f\u653e\u5bbd5-10\u79d2\uff0c\u6ce8\u610f\u8865\u6c34<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2>\u9884\u671f\u8fdb\u6b65\u8def\u5f84<\/h2>\n<ul>\n<li>\u901a\u8fc74\u5468\u8bad\u7ec3\uff0c\u4e73\u9178\u9608\u503c\u914d\u901f\u53ef\u4ece\u5f53\u524d4:15\/km\u63d0\u5347\u81f34:05\/km\u5de6\u53f3<\/li>\n<li>\u957f\u8dd1\u8010\u529b\u589e\u5f3a\uff0c\u540e\u7a0b\u6389\u901f\u51cf\u5c11\uff08\u6700\u540e5km\u914d\u901f\u6ce2\u52a8\u22645\u79d2\uff09<\/li>\n<li>\u6bd4\u8d5b\u7b56\u7565\uff1a\u524d5km\u4fdd\u5b88\uff084:05-4:10\uff09\uff0c\u4e2d\u95f410km\u7a33\u5b9a\uff084:02\uff09\uff0c\u6700\u540e6km\u51b2\u523a\uff083:55-4:00\uff09<\/li>\n<\/ul>\n<blockquote>\n<p>\u6ce8\u610f\u4e8b\u9879\uff1a\u4f53\u611f\u6bd4\u6570\u636e\u66f4\u91cd\u8981\uff01\u5982\u679c\u67d0\u6b21\u8bad\u7ec3\u72b6\u6001\u6781\u5dee\uff0c\u4f18\u5148\u4fdd\u8bc1\u5b8c\u6210\u5ea6\u800c\u975e\u914d\u901f\u3002\u8d5b\u524d3\u5929\u51cf\u5c11\u7ea4\u7ef4\u6444\u5165\uff0c\u4ee5\u6613\u6d88\u5316\u78b3\u6c34\u4e3a\u4e3b\u3002<\/p>\n<\/blockquote>\n<p><img decoding=\"async\" src=\"http:\/\/yichenghui.net\/wp-content\/uploads\/2025\/05\/\u5fae\u4fe1\u56fe\u7247_20250514143224-19x300.jpg\" alt=\"\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u8bad\u7ec3\u5468\u671f\uff1a4\u5468\uff08\u8d5b\u524d\u4e13\u9879\u9636\u6bb5\uff09 \u57fa\u7840\u8981\u6c42\uff1a\u5f53\u524d\u80fd\u8f7b\u677e\u5b8c\u621015\u516c\u91cc\u957f\u8dd1\uff08\u914d\u901f4:30-4:45\/km\uff09 \u6bcf\u5468\u8bad\u7ec3 &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/yichenghui.net\/index.php\/2025\/05\/14\/%e5%8d%8a%e9%a9%ac124%e8%ae%ad%e7%bb%83%e8%ae%a1%e5%88%92\/\" class=\"more-link\">\u7ee7\u7eed\u9605\u8bfb<span class=\"screen-reader-text\">\u201c\u534a\u9a6c124\u8bad\u7ec3\u8ba1\u5212\u201d<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"footnotes":""},"categories":[4],"tags":[],"class_list":["post-293","post","type-post","status-publish","format-standard","hentry","category-javascript"],"_links":{"self":[{"href":"https:\/\/yichenghui.net\/index.php\/wp-json\/wp\/v2\/posts\/293","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/yichenghui.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yichenghui.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yichenghui.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yichenghui.net\/index.php\/wp-json\/wp\/v2\/comments?post=293"}],"version-history":[{"count":0,"href":"https:\/\/yichenghui.net\/index.php\/wp-json\/wp\/v2\/posts\/293\/revisions"}],"wp:attachment":[{"href":"https:\/\/yichenghui.net\/index.php\/wp-json\/wp\/v2\/media?parent=293"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yichenghui.net\/index.php\/wp-json\/wp\/v2\/categories?post=293"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yichenghui.net\/index.php\/wp-json\/wp\/v2\/tags?post=293"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}