\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\u4e0e\u914d\u901f\u8ba1\u7b97\u5668<\/title><br \/>\n <script src=\"https:\/\/cdn.tailwindcss.com\"><\/script>\n <link href=\"https:\/\/cdn.jsdelivr.net\/npm\/font-awesome@4.7.0\/css\/font-awesome.min.css\" rel=\"stylesheet\">\n <script>\n tailwind.config = {\n theme: {\n extend: {\n colors: {\n primary: '#3b82f6',\n secondary: '#10b981',\n accent: '#f59e0b',\n dark: '#1f2937',\n light: '#f3f4f6'\n },\n fontFamily: {\n sans: ['Inter', 'system-ui', 'sans-serif']\n }\n }\n }\n }\n <\/script><\/p>\n<style type=\"text\/tailwindcss\">\n @layer utilities {\n .glass {\n background: rgba(255, 255, 255, 0.25);\n backdrop-filter: blur(10px);\n border: 1px solid rgba(255, 255, 255, 0.18);\n }\n .card-shadow {\n box-shadow: 0 8px 32px rgba(0, 0, 0, 0.1);\n }\n .btn-gradient {\n background: linear-gradient(135deg, #3b82f6 0%, #1d4ed8 100%);\n }\n .btn-hover:hover {\n transform: translateY(-2px);\n box-shadow: 0 10px 25px rgba(59, 130, 246, 0.3);\n }\n .content-box {\n line-height: 1.8;\n }\n .content-box br {\n margin: 8px 0;\n content: \"\";\n display: block;\n }\n }\n <\/style>\n<p><\/head><br \/>\n<body class=\"bg-gradient-to-br from-blue-50 to-green-50 min-h-screen\"><\/p>\n<div class=\"container mx-auto px-4 py-8 max-w-4xl\">\n <\/p>\n<header class=\"text-center mb-8\">\n<h1 class=\"text-4xl font-bold text-dark mb-2\">\ud83c\udfc3\u200d\u2642\ufe0f \u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212<\/h1>\n<p class=\"text-gray-600 text-lg\">\u79d1\u5b66\u8bad\u7ec3\uff0c\u63d0\u5347\u8868\u73b0<\/p>\n<\/header>\n<p> <\/p>\n<div class=\"glass rounded-2xl p-6 card-shadow mb-8\">\n<div class=\"flex items-center justify-between mb-4\">\n<h2 id=\"today-title\" class=\"text-2xl font-bold text-primary\"><\/h2>\n<p> <button onclick=\"forceRefreshPlan()\" class=\"bg-blue-100 text-blue-700 px-4 py-2 rounded-lg hover:bg-blue-200 transition-all\"><br \/>\n <i class=\"fa fa-refresh mr-2\"><\/i>\u5237\u65b0<br \/>\n <\/button>\n <\/div>\n<div class=\"bg-white\/80 rounded-xl p-6 content-box\" id=\"today-content\">\n \n <\/div>\n<\/p><\/div>\n<p> <\/p>\n<div id=\"calc-box\" class=\"glass rounded-2xl p-6 card-shadow mb-8\">\n<h3 id=\"weekday-tip\" class=\"text-xl font-semibold text-dark mb-4 text-center\"><\/h3>\n<div class=\"bg-white\/80 rounded-xl p-6\">\n <\/p>\n<div class=\"mb-6\">\n <label for=\"temp-input\" class=\"block text-gray-700 font-medium mb-3\"><br \/>\n \ud83c\udf21\ufe0f \u6c14\u6e29\u8f93\u5165<br \/>\n <\/label><\/p>\n<div class=\"flex items-center space-x-4\">\n <input \n type=\"number\" \n id=\"temp-input\" \n placeholder=\"\u8bf7\u8f93\u5165\u6c14\u6e29 (\u00b0C)\" \n class=\"flex-1 px-4 py-3 border border-gray-300 rounded-lg focus:ring-2 focus:ring-blue-500 focus:border-transparent text-lg\"\n min=\"-20\"\n max=\"50\"\n step=\"0.1\"\n ><br \/>\n <button \n onclick=\"calcPace()\" \n class=\"btn-gradient text-white px-6 py-3 rounded-lg font-semibold btn-hover transition-all\"\n ><br \/>\n \u8ba1\u7b97\u914d\u901f<br \/>\n <\/button>\n <\/div>\n<\/p><\/div>\n<p> <\/p>\n<div id=\"pace-result\" class=\"hidden\">\n<div class=\"border-t border-gray-200 pt-6\">\n<h4 class=\"text-lg font-semibold text-gray-700 mb-4\">\ud83d\udcca \u914d\u901f\u8ba1\u7b97\u7ed3\u679c<\/h4>\n<div class=\"grid grid-cols-1 md:grid-cols-3 gap-4 mb-4\">\n<div class=\"bg-blue-50 p-4 rounded-lg text-center\">\n<p class=\"text-sm text-gray-600 mb-1\">\u57fa\u51c6\u914d\u901f<\/p>\n<p id=\"base-pace\" class=\"text-xl font-bold text-blue-700\">\n<\/p><\/div>\n<div class=\"bg-green-50 p-4 rounded-lg text-center\">\n<p class=\"text-sm text-gray-600 mb-1\">\u6c14\u6e29\u8c03\u6574<\/p>\n<p id=\"temp-adjust\" class=\"text-xl font-bold text-green-700\">\n<\/p><\/div>\n<div class=\"bg-orange-50 p-4 rounded-lg text-center\">\n<p class=\"text-sm text-gray-600 mb-1\">\u5efa\u8bae\u914d\u901f<\/p>\n<p id=\"result-pace\" class=\"text-2xl font-bold text-orange-600\">\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"bg-gray-50 p-4 rounded-lg\">\n<p id=\"result-tip\" class=\"text-gray-700 font-medium text-center\">\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p> <\/p>\n<div class=\"glass rounded-2xl p-6 card-shadow\">\n<h3 class=\"text-xl font-semibold text-dark mb-4\">\ud83d\udcc5 \u672c\u5468\u8bad\u7ec3\u6982\u89c8<\/h3>\n<div class=\"grid grid-cols-1 sm:grid-cols-2 lg:grid-cols-7 gap-3\">\n<div class=\"day-card bg-red-50 p-3 rounded-lg text-center cursor-pointer hover:bg-red-100 transition-all\" onclick=\"showDayPlan(0)\">\n<p class=\"font-bold text-red-600\">\u5468\u65e5<\/p>\n<p class=\"text-sm text-gray-600\">\u4f11\u606f<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-blue-50 p-3 rounded-lg text-center cursor-pointer hover:bg-blue-100 transition-all\" onclick=\"showDayPlan(1)\">\n<p class=\"font-bold text-blue-600\">\u5468\u4e00<\/p>\n<p class=\"text-sm text-gray-600\">\u8f7b\u677e\u8dd1<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-green-50 p-3 rounded-lg text-center cursor-pointer hover:bg-green-100 transition-all\" onclick=\"showDayPlan(2)\">\n<p class=\"font-bold text-green-600\">\u5468\u4e8c<\/p>\n<p class=\"text-sm text-gray-600\">\u95f4\u6b47\u8dd1<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-blue-50 p-3 rounded-lg text-center cursor-pointer hover:bg-blue-100 transition-all\" onclick=\"showDayPlan(3)\">\n<p class=\"font-bold text-blue-600\">\u5468\u4e09<\/p>\n<p class=\"text-sm text-gray-600\">\u8f7b\u677e\u8dd1<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-green-50 p-3 rounded-lg text-center cursor-pointer hover:bg-green-100 transition-all\" onclick=\"showDayPlan(4)\">\n<p class=\"font-bold text-green-600\">\u5468\u56db<\/p>\n<p class=\"text-sm text-gray-600\">\u95f4\u6b47\u8dd1<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-blue-50 p-3 rounded-lg text-center cursor-pointer hover:bg-blue-100 transition-all\" onclick=\"showDayPlan(5)\">\n<p class=\"font-bold text-blue-600\">\u5468\u4e94<\/p>\n<p class=\"text-sm text-gray-600\">\u8f7b\u677e\u8dd1<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-green-50 p-3 rounded-lg text-center cursor-pointer hover:bg-green-100 transition-all\" onclick=\"showDayPlan(6)\">\n<p class=\"font-bold text-green-600\">\u5468\u516d<\/p>\n<p class=\"text-sm text-gray-600\">\u95f4\u6b47\u8dd1<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p> <\/p>\n<footer class=\"text-center mt-8 text-gray-500 text-sm\">\n<p>\ud83d\udca1 \u63d0\u793a\uff1a\u8f93\u5165\u5f53\u524d\u6c14\u6e29\u83b7\u53d6\u66f4\u51c6\u786e\u7684\u914d\u901f\u5efa\u8bae<\/p>\n<p class=\"mt-2\">\u00a9 2024 \u8dd1\u6b65\u8bad\u7ec3\u52a9\u624b<\/p>\n<\/footer><\/div>\n<p> <script>\n const trainingPlan = [\n {name: '\u5468\u65e5', content: '\u4f11\u606f\u6062\u590d<br \/>\u65e0\u9700\u8fdb\u884c\u8bad\u7ec3\uff0c\u6ce8\u610f\u653e\u677e\u808c\u8089\u3001\u8865\u5145\u8425\u517b\uff5e'},\n {name: '\u5468\u4e00', content: '\u8f7b\u677e\u8dd1<br \/>\u25ab\ufe0f \u65f6\u957f\uff1a45\u5206\u949f\uff08\u6709\u6c27\u9608\uff09<br \/>\u25ab\ufe0f \u4fa7\u5e73\u677f\u652f\u6491\uff1a90\u79d2\u4e00\u7ec4\uff0c\u5de6\u53f3\u5404\u4e24\u7ec4\uff0c\u7ec4\u95f4\u95f4\u6b4730\u79d2<br \/>\u25ab\ufe0f \u81c0\u6865\uff1a\u868c\u5f0f\u81c0\u6865100\u4e2a+\u5355\u817f\u81c0\u6865\u540450\u4e2a<br \/>\u25ab\ufe0f \u60ac\u5782\u62ac\u817f\uff1a30\u4e2a<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u62c9\u4f38\u5168\u8eab\u808c\u8089'},\n {name: '\u5468\u4e8c', content: '\u95f4\u6b47\u8dd1<br \/>\u25ab\ufe0f \u5185\u5bb9\uff1a2\u7ec46400\u7c73\uff08\u65e0\u6c27\u9608\uff09<br \/>\u25ab\ufe0f \u8f85\u52a9\uff1a\u5f15\u4f53\u5411\u4e0a+\u63d0\u8e35+\u52fe\u811a\u80cc<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u6309\u6469\u808c\u8089\u7fa4'},\n {name: '\u5468\u4e09', content: '\u8f7b\u677e\u8dd1<br \/>\u25ab\ufe0f \u65f6\u957f\uff1a60\u5206\u949f\uff08\u6709\u6c27\u9608\uff09<br \/>\u25ab\ufe0f \u8f85\u52a9\uff1a\u963b\u529b\u5e26\u5916\u5c55+\u5185\u6536<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u62c9\u4f38\u5168\u8eab\u808c\u8089'},\n {name: '\u5468\u56db', content: '\u95f4\u6b47\u8dd1<br \/>\u25ab\ufe0f \u5185\u5bb9\uff1a2\u7ec43200\u7c73\uff08\u4e34\u754c\u901f\u5ea6\uff09<br \/>\u25ab\ufe0f \u8f85\u52a9\uff1a\u5f15\u4f53\u5411\u4e0a+\u63d0\u8e35+\u52fe\u811a\u80cc<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u6309\u6469\u808c\u8089\u7fa4'},\n {name: '\u5468\u4e94', content: '\u8f7b\u677e\u8dd1<br \/>\u25ab\ufe0f \u65f6\u957f\uff1a75\u5206\u949f\uff08\u6709\u6c27\u9608\uff09<br \/>\u25ab\ufe0f \u8f85\u52a9\uff1a\u4ef0\u5367\u4e3e\u817f+\u5c71\u7f8a\u633a\u8eab<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u62c9\u4f38\u5168\u8eab\u808c\u8089'},\n {name: '\u5468\u516d', content: '\u95f4\u6b47\u8dd1<br \/>\u25ab\ufe0f \u5185\u5bb9\uff1a2-3\u7ec4800\u7c73\uff08\u6700\u5927\u6444\u6c27\u91cf\uff09<br \/>\u25ab\ufe0f \u8f85\u52a9\uff1a\u5355\u53cc\u817f\u8df3\u7ef3<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u6309\u6469\u808c\u8089\u7fa4'}\n ];<\/p>\n<p> function getCNWeekday() {\n const now = new Date();\n const cnTime = new Date(now.getTime() + (now.getTimezoneOffset() + 480) * 60000);\n return cnTime.getDay();\n }<\/p>\n<p> function forceRefreshPlan() {\n const weekdayNum = getCNWeekday();\n const todayPlan = trainingPlan[weekdayNum];\n const titleEl = document.getElementById('today-title');\n const contentEl = document.getElementById('today-content');\n const tipEl = document.getElementById('weekday-tip');\n const calcBox = document.getElementById('calc-box');<\/p>\n<p> if (titleEl) titleEl.innerText = `\ud83d\udcc5 ${todayPlan.name} \u8bad\u7ec3\u8ba1\u5212`;\n if (contentEl) contentEl.innerHTML = todayPlan.content;<\/p>\n<p> if (weekdayNum === 0) {\n tipEl.innerText = '\u4eca\u65e5\u4f11\u606f\uff0c\u65e0\u9700\u8ba1\u7b97\u914d\u901f';\n } else if ([1,3,5].includes(weekdayNum)) {\n tipEl.innerText = '\u8f7b\u677e\u8dd1\u914d\u901f\u8ba1\u7b97\u5668\uff08\u4e07\u7c73PB\uff1a41\u520634\u79d2\uff09';\n } else if (weekdayNum === 2) {\n tipEl.innerText = '\u5468\u4e8c\u65e0\u6c27\u9608\uff1a\u4e07\u7c73PB\u6bcf400\u7c73\u616215\u79d2 + \u6c14\u6e29\u4fee\u6b63';\n } else if (weekdayNum === 4) {\n tipEl.innerText = '\u5468\u56db\u4e34\u754c\u901f\u5ea6\u914d\u901f + \u6c14\u6e29\u4fee\u6b63';\n } else if (weekdayNum === 6) {\n tipEl.innerText = '\u5468\u516d800\u7c73\u95f4\u6b47\u914d\u901f + \u6c14\u6e29\u4fee\u6b63';\n }<\/p>\n<p> if (calcBox) calcBox.style.display = weekdayNum === 0 ? 'none' : 'flex';\n }<\/p>\n<p> function calcPace() {\n try {\n const temp = parseFloat(document.getElementById('temp-input').value);\n if (isNaN(temp) || temp < -20 || temp > 50) {\n alert('\u8bf7\u8f93\u5165-20~50\u2103');\n return;\n }<\/p>\n<p> const weekdayNum = getCNWeekday();\n if (weekdayNum === 0) { \n alert('\u5468\u65e5\u4f11\u606f'); \n return; \n }<\/p>\n<p> \/\/ \u4e07\u7c73PB 41'34\"\n const totalPbSeconds = 2494;\n const per400mPb = 99.76;<\/p>\n<p> let base400m, trainType;<\/p>\n<p> if ([1,3,5].includes(weekdayNum)) {\n base400m = per400mPb + 30;\n trainType = '\u8f7b\u677e\u8dd1';\n } else if (weekdayNum === 2) {\n \/\/ \u2705 \u5468\u4e8c\u6838\u5fc3\uff1a\u4e07\u7c73PB\u6bcf400\u7c73\u616215\u79d2\n base400m = per400mPb + 15;\n trainType = '2\u7ec46400\u7c73\u65e0\u6c27\u9608';\n } else if (weekdayNum === 4) {\n base400m = per400mPb;\n trainType = '2\u7ec43200\u7c73\u4e34\u754c\u901f\u5ea6';\n } else if (weekdayNum === 6) {\n base400m = per400mPb - 10;\n trainType = '800\u7c73\u6700\u5927\u6444\u6c27\u91cf';\n }<\/p>\n<p> \/\/ \u6c14\u6e29\u4fee\u6b63\n let adjust = 0;\n let desc = '';\n if (temp < 10) {\n const d = 10 - temp;\n adjust = -d * 0.5;\n desc = `\u4f4e\u6e29-${d}\u2103\uff0c\u6bcf400\u7c73-${(d*0.5).toFixed(1)}\u79d2`;\n } else if (temp > 29) {\n const d = temp - 29;\n adjust = d * 1;\n desc = `\u9ad8\u6e29\u8d85${d}\u2103\uff0c\u6bcf400\u7c73+${d}\u79d2`;\n } else if (temp > 22) {\n const d = temp - 22;\n adjust = d * 0.5;\n desc = `\u8d8522\u2103${d}\u5ea6\uff0c\u6bcf400\u7c73+${(d*0.5).toFixed(1)}\u79d2`;\n } else if (temp < 22) {\n const d = 22 - temp;\n adjust = -d * 0.2;\n desc = `\u4f4e22\u2103${d}\u5ea6\uff0c\u6bcf400\u7c73-${(d*0.2).toFixed(1)}\u79d2`;\n } else {\n desc = '22\u2103\u57fa\u51c6\uff0c\u65e0\u8c03\u6574';\n }\n\n const final400 = base400m + adjust;\n const kmSec = final400 * 2.5;\n\n function fmt(s) {\n const m = Math.floor(s \/ 60);\n const sc = Math.round(s % 60);\n return `${m}\u5206${sc < 10 ? '0' + sc : sc}\u79d2`;\n }\n\n const basePaceEl = document.getElementById('base-pace');\n const tempAdjustEl = document.getElementById('temp-adjust');\n const resultPaceEl = document.getElementById('result-pace');\n const resultTipEl = document.getElementById('result-tip');\n const paceResultEl = document.getElementById('pace-result');\n\n if (basePaceEl) basePaceEl.innerText = fmt(base400m * 2.5) + '\/\u516c\u91cc';\n if (tempAdjustEl) tempAdjustEl.innerText = adjust.toFixed(1) + '\u79d2\/400\u7c73';\n if (resultPaceEl) resultPaceEl.innerText = fmt(kmSec) + '\/\u516c\u91cc';\n if (resultTipEl) resultTipEl.innerText = `${trainType} | ${desc}`;\n if (paceResultEl) paceResultEl.style.display = 'block';\n\n } catch (e) {\n alert('\u8ba1\u7b97\u51fa\u9519');\n console.error(e);\n }\n }\n\n function showDayPlan(dayIndex) {\n const plan = trainingPlan[dayIndex];\n const titleEl = document.getElementById('today-title');\n const contentEl = document.getElementById('today-content');\n const tipEl = document.getElementById('weekday-tip');\n const calcBox = document.getElementById('calc-box');\n\n if (titleEl) titleEl.innerText = `\ud83d\udcc5 ${plan.name} \u8bad\u7ec3\u8ba1\u5212`;\n if (contentEl) contentEl.innerHTML = plan.content;\n\n if (dayIndex === 0) {\n tipEl.innerText = '\u4eca\u65e5\u4f11\u606f\uff0c\u65e0\u9700\u8ba1\u7b97\u914d\u901f';\n } else if ([1,3,5].includes(dayIndex)) {\n tipEl.innerText = '\u8f7b\u677e\u8dd1\u914d\u901f\u8ba1\u7b97\u5668\uff08\u4e07\u7c73PB\uff1a41\u520634\u79d2\uff09';\n } else if (dayIndex === 2) {\n tipEl.innerText = '\u5468\u4e8c\u65e0\u6c27\u9608\uff1a\u4e07\u7c73PB\u6bcf400\u7c73\u616215\u79d2 + \u6c14\u6e29\u4fee\u6b63';\n } else if (dayIndex === 4) {\n tipEl.innerText = '\u5468\u56db\u4e34\u754c\u901f\u5ea6\u914d\u901f + \u6c14\u6e29\u4fee\u6b63';\n } else if (dayIndex === 6) {\n tipEl.innerText = '\u5468\u516d800\u7c73\u95f4\u6b47\u914d\u901f + \u6c14\u6e29\u4fee\u6b63';\n }\n\n if (calcBox) calcBox.style.display = dayIndex === 0 ? 'none' : 'flex';\n\n \/\/ \u9690\u85cf\u4e4b\u524d\u7684\u8ba1\u7b97\u7ed3\u679c\n const paceResultEl = document.getElementById('pace-result');\n if (paceResultEl) paceResultEl.style.display = 'none';\n\n \/\/ \u6eda\u52a8\u5230\u9876\u90e8\n window.scrollTo({ top: 0, behavior: 'smooth' });\n }\n\n \/\/ \u9875\u9762\u52a0\u8f7d\u5b8c\u6210\u540e\u6267\u884c\n document.addEventListener('DOMContentLoaded', function() {\n forceRefreshPlan();\n });\n <\/script><br \/>\n<\/body><br \/>\n<\/html><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\u4e0e\u914d\u901f\u8ba1\u7b97\u5668 \ud83c\udfc3\u200d\u2642\ufe0f \u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212 \u79d1\u5b66\u8bad\u7ec3\uff0c\u63d0\u5347\u8868\u73b0 \u5237\u65b0 \ud83c\udf21\ufe0f \u6c14\u6e29\u8f93\u5165 \u8ba1\u7b97\u914d\u901f \ud83d\udcca \u914d\u901f […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-51","page","type-page","status-publish","hentry"],"yoast_head":"\n<title>\u8dd1\u6b65\u8bfe\u8868 - 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{"id":51,"date":"2026-03-15T20:26:37","date_gmt":"2026-03-15T12:26:37","guid":{"rendered":"http:\/\/47.103.53.79\/?page_id=51"},"modified":"2026-03-17T21:19:52","modified_gmt":"2026-03-17T13:19:52","slug":"%e8%b7%91%e6%ad%a5%e8%af%be%e8%a1%a8","status":"publish","type":"page","link":"http:\/\/47.103.53.79\/index.php\/%e8%b7%91%e6%ad%a5%e8%af%be%e8%a1%a8\/","title":{"rendered":"\u8dd1\u6b65\u8bfe\u8868"},"content":{"rendered":"

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\u8ba1\u7b97\u914d\u901f<br \/>\n <\/button>\n <\/div>\n<\/p><\/div>\n<p> <\/p>\n<div id=\"pace-result\" class=\"hidden\">\n<div class=\"border-t border-gray-200 pt-6\">\n<h4 class=\"text-lg font-semibold text-gray-700 mb-4\">\ud83d\udcca \u914d\u901f\u8ba1\u7b97\u7ed3\u679c<\/h4>\n<div class=\"grid grid-cols-1 md:grid-cols-3 gap-4 mb-4\">\n<div class=\"bg-blue-50 p-4 rounded-lg text-center\">\n<p class=\"text-sm text-gray-600 mb-1\">\u57fa\u51c6\u914d\u901f<\/p>\n<p id=\"base-pace\" class=\"text-xl font-bold text-blue-700\">\n<\/p><\/div>\n<div class=\"bg-green-50 p-4 rounded-lg text-center\">\n<p class=\"text-sm text-gray-600 mb-1\">\u6c14\u6e29\u8c03\u6574<\/p>\n<p id=\"temp-adjust\" class=\"text-xl font-bold text-green-700\">\n<\/p><\/div>\n<div class=\"bg-orange-50 p-4 rounded-lg text-center\">\n<p class=\"text-sm text-gray-600 mb-1\">\u5efa\u8bae\u914d\u901f<\/p>\n<p id=\"result-pace\" class=\"text-2xl font-bold text-orange-600\">\n<\/p><\/div>\n<\/p><\/div>\n<div class=\"bg-gray-50 p-4 rounded-lg\">\n<p id=\"result-tip\" class=\"text-gray-700 font-medium text-center\">\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p> <\/p>\n<div class=\"glass rounded-2xl p-6 card-shadow\">\n<h3 class=\"text-xl font-semibold text-dark mb-4\">\ud83d\udcc5 \u672c\u5468\u8bad\u7ec3\u6982\u89c8<\/h3>\n<div class=\"grid grid-cols-1 sm:grid-cols-2 lg:grid-cols-7 gap-3\">\n<div class=\"day-card bg-red-50 p-3 rounded-lg text-center cursor-pointer hover:bg-red-100 transition-all\" onclick=\"showDayPlan(0)\">\n<p class=\"font-bold text-red-600\">\u5468\u65e5<\/p>\n<p class=\"text-sm text-gray-600\">\u4f11\u606f<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-blue-50 p-3 rounded-lg text-center cursor-pointer hover:bg-blue-100 transition-all\" onclick=\"showDayPlan(1)\">\n<p class=\"font-bold text-blue-600\">\u5468\u4e00<\/p>\n<p class=\"text-sm text-gray-600\">\u8f7b\u677e\u8dd1<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-green-50 p-3 rounded-lg text-center cursor-pointer hover:bg-green-100 transition-all\" onclick=\"showDayPlan(2)\">\n<p class=\"font-bold text-green-600\">\u5468\u4e8c<\/p>\n<p class=\"text-sm text-gray-600\">\u95f4\u6b47\u8dd1<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-blue-50 p-3 rounded-lg text-center cursor-pointer hover:bg-blue-100 transition-all\" onclick=\"showDayPlan(3)\">\n<p class=\"font-bold text-blue-600\">\u5468\u4e09<\/p>\n<p class=\"text-sm text-gray-600\">\u8f7b\u677e\u8dd1<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-green-50 p-3 rounded-lg text-center cursor-pointer hover:bg-green-100 transition-all\" onclick=\"showDayPlan(4)\">\n<p class=\"font-bold text-green-600\">\u5468\u56db<\/p>\n<p class=\"text-sm text-gray-600\">\u95f4\u6b47\u8dd1<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-blue-50 p-3 rounded-lg text-center cursor-pointer hover:bg-blue-100 transition-all\" onclick=\"showDayPlan(5)\">\n<p class=\"font-bold text-blue-600\">\u5468\u4e94<\/p>\n<p class=\"text-sm text-gray-600\">\u8f7b\u677e\u8dd1<\/p>\n<\/p><\/div>\n<div class=\"day-card bg-green-50 p-3 rounded-lg text-center cursor-pointer hover:bg-green-100 transition-all\" onclick=\"showDayPlan(6)\">\n<p class=\"font-bold text-green-600\">\u5468\u516d<\/p>\n<p class=\"text-sm text-gray-600\">\u95f4\u6b47\u8dd1<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<p> <\/p>\n<footer class=\"text-center mt-8 text-gray-500 text-sm\">\n<p>\ud83d\udca1 \u63d0\u793a\uff1a\u8f93\u5165\u5f53\u524d\u6c14\u6e29\u83b7\u53d6\u66f4\u51c6\u786e\u7684\u914d\u901f\u5efa\u8bae<\/p>\n<p class=\"mt-2\">\u00a9 2024 \u8dd1\u6b65\u8bad\u7ec3\u52a9\u624b<\/p>\n<\/footer><\/div>\n<p> <script>\n const trainingPlan = [\n {name: '\u5468\u65e5', content: '\u4f11\u606f\u6062\u590d<br \/>\u65e0\u9700\u8fdb\u884c\u8bad\u7ec3\uff0c\u6ce8\u610f\u653e\u677e\u808c\u8089\u3001\u8865\u5145\u8425\u517b\uff5e'},\n {name: '\u5468\u4e00', content: '\u8f7b\u677e\u8dd1<br \/>\u25ab\ufe0f \u65f6\u957f\uff1a45\u5206\u949f\uff08\u6709\u6c27\u9608\uff09<br \/>\u25ab\ufe0f \u4fa7\u5e73\u677f\u652f\u6491\uff1a90\u79d2\u4e00\u7ec4\uff0c\u5de6\u53f3\u5404\u4e24\u7ec4\uff0c\u7ec4\u95f4\u95f4\u6b4730\u79d2<br \/>\u25ab\ufe0f \u81c0\u6865\uff1a\u868c\u5f0f\u81c0\u6865100\u4e2a+\u5355\u817f\u81c0\u6865\u540450\u4e2a<br \/>\u25ab\ufe0f \u60ac\u5782\u62ac\u817f\uff1a30\u4e2a<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u62c9\u4f38\u5168\u8eab\u808c\u8089'},\n {name: '\u5468\u4e8c', content: '\u95f4\u6b47\u8dd1<br \/>\u25ab\ufe0f \u5185\u5bb9\uff1a2\u7ec46400\u7c73\uff08\u65e0\u6c27\u9608\uff09<br \/>\u25ab\ufe0f \u8f85\u52a9\uff1a\u5f15\u4f53\u5411\u4e0a+\u63d0\u8e35+\u52fe\u811a\u80cc<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u6309\u6469\u808c\u8089\u7fa4'},\n {name: '\u5468\u4e09', content: '\u8f7b\u677e\u8dd1<br \/>\u25ab\ufe0f \u65f6\u957f\uff1a60\u5206\u949f\uff08\u6709\u6c27\u9608\uff09<br \/>\u25ab\ufe0f \u8f85\u52a9\uff1a\u963b\u529b\u5e26\u5916\u5c55+\u5185\u6536<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u62c9\u4f38\u5168\u8eab\u808c\u8089'},\n {name: '\u5468\u56db', content: '\u95f4\u6b47\u8dd1<br \/>\u25ab\ufe0f \u5185\u5bb9\uff1a2\u7ec43200\u7c73\uff08\u4e34\u754c\u901f\u5ea6\uff09<br \/>\u25ab\ufe0f \u8f85\u52a9\uff1a\u5f15\u4f53\u5411\u4e0a+\u63d0\u8e35+\u52fe\u811a\u80cc<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u6309\u6469\u808c\u8089\u7fa4'},\n {name: '\u5468\u4e94', content: '\u8f7b\u677e\u8dd1<br \/>\u25ab\ufe0f \u65f6\u957f\uff1a75\u5206\u949f\uff08\u6709\u6c27\u9608\uff09<br \/>\u25ab\ufe0f \u8f85\u52a9\uff1a\u4ef0\u5367\u4e3e\u817f+\u5c71\u7f8a\u633a\u8eab<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u62c9\u4f38\u5168\u8eab\u808c\u8089'},\n {name: '\u5468\u516d', content: '\u95f4\u6b47\u8dd1<br \/>\u25ab\ufe0f \u5185\u5bb9\uff1a2-3\u7ec4800\u7c73\uff08\u6700\u5927\u6444\u6c27\u91cf\uff09<br \/>\u25ab\ufe0f \u8f85\u52a9\uff1a\u5355\u53cc\u817f\u8df3\u7ef3<br \/>\u25ab\ufe0f \u653e\u677e\uff1a\u6309\u6469\u808c\u8089\u7fa4'}\n ];<\/p>\n<p> function getCNWeekday() {\n const now = new Date();\n const cnTime = new Date(now.getTime() + (now.getTimezoneOffset() + 480) * 60000);\n return cnTime.getDay();\n }<\/p>\n<p> function forceRefreshPlan() {\n const weekdayNum = getCNWeekday();\n const todayPlan = trainingPlan[weekdayNum];\n const titleEl = document.getElementById('today-title');\n const contentEl = document.getElementById('today-content');\n const tipEl = document.getElementById('weekday-tip');\n const calcBox = document.getElementById('calc-box');<\/p>\n<p> if (titleEl) titleEl.innerText = `\ud83d\udcc5 ${todayPlan.name} \u8bad\u7ec3\u8ba1\u5212`;\n if (contentEl) contentEl.innerHTML = todayPlan.content;<\/p>\n<p> if (weekdayNum === 0) {\n tipEl.innerText = '\u4eca\u65e5\u4f11\u606f\uff0c\u65e0\u9700\u8ba1\u7b97\u914d\u901f';\n } else if ([1,3,5].includes(weekdayNum)) {\n tipEl.innerText = '\u8f7b\u677e\u8dd1\u914d\u901f\u8ba1\u7b97\u5668\uff08\u4e07\u7c73PB\uff1a41\u520634\u79d2\uff09';\n } else if (weekdayNum === 2) {\n tipEl.innerText = '\u5468\u4e8c\u65e0\u6c27\u9608\uff1a\u4e07\u7c73PB\u6bcf400\u7c73\u616215\u79d2 + \u6c14\u6e29\u4fee\u6b63';\n } else if (weekdayNum === 4) {\n tipEl.innerText = '\u5468\u56db\u4e34\u754c\u901f\u5ea6\u914d\u901f + \u6c14\u6e29\u4fee\u6b63';\n } else if (weekdayNum === 6) {\n tipEl.innerText = '\u5468\u516d800\u7c73\u95f4\u6b47\u914d\u901f + \u6c14\u6e29\u4fee\u6b63';\n }<\/p>\n<p> if (calcBox) calcBox.style.display = weekdayNum === 0 ? 'none' : 'flex';\n }<\/p>\n<p> function calcPace() {\n try {\n const temp = parseFloat(document.getElementById('temp-input').value);\n if (isNaN(temp) || temp < -20 || temp > 50) {\n alert('\u8bf7\u8f93\u5165-20~50\u2103');\n return;\n }<\/p>\n<p> const weekdayNum = getCNWeekday();\n if (weekdayNum === 0) { \n alert('\u5468\u65e5\u4f11\u606f'); \n return; \n }<\/p>\n<p> \/\/ \u4e07\u7c73PB 41'34\"\n const totalPbSeconds = 2494;\n const per400mPb = 99.76;<\/p>\n<p> let base400m, trainType;<\/p>\n<p> if ([1,3,5].includes(weekdayNum)) {\n base400m = per400mPb + 30;\n trainType = '\u8f7b\u677e\u8dd1';\n } else if (weekdayNum === 2) {\n \/\/ \u2705 \u5468\u4e8c\u6838\u5fc3\uff1a\u4e07\u7c73PB\u6bcf400\u7c73\u616215\u79d2\n base400m = per400mPb + 15;\n trainType = '2\u7ec46400\u7c73\u65e0\u6c27\u9608';\n } else if (weekdayNum === 4) {\n base400m = per400mPb;\n trainType = '2\u7ec43200\u7c73\u4e34\u754c\u901f\u5ea6';\n } else if (weekdayNum === 6) {\n base400m = per400mPb - 10;\n trainType = '800\u7c73\u6700\u5927\u6444\u6c27\u91cf';\n }<\/p>\n<p> \/\/ \u6c14\u6e29\u4fee\u6b63\n let adjust = 0;\n let desc = '';\n if (temp < 10) {\n const d = 10 - temp;\n adjust = -d * 0.5;\n desc = `\u4f4e\u6e29-${d}\u2103\uff0c\u6bcf400\u7c73-${(d*0.5).toFixed(1)}\u79d2`;\n } else if (temp > 29) {\n const d = temp - 29;\n adjust = d * 1;\n desc = `\u9ad8\u6e29\u8d85${d}\u2103\uff0c\u6bcf400\u7c73+${d}\u79d2`;\n } else if (temp > 22) {\n const d = temp - 22;\n adjust = d * 0.5;\n desc = `\u8d8522\u2103${d}\u5ea6\uff0c\u6bcf400\u7c73+${(d*0.5).toFixed(1)}\u79d2`;\n } else if (temp < 22) {\n const d = 22 - temp;\n adjust = -d * 0.2;\n desc = `\u4f4e22\u2103${d}\u5ea6\uff0c\u6bcf400\u7c73-${(d*0.2).toFixed(1)}\u79d2`;\n } else {\n desc = '22\u2103\u57fa\u51c6\uff0c\u65e0\u8c03\u6574';\n }\n\n const final400 = base400m + adjust;\n const kmSec = final400 * 2.5;\n\n function fmt(s) {\n const m = Math.floor(s \/ 60);\n const sc = Math.round(s % 60);\n return `${m}\u5206${sc < 10 ? '0' + sc : sc}\u79d2`;\n }\n\n const basePaceEl = document.getElementById('base-pace');\n const tempAdjustEl = document.getElementById('temp-adjust');\n const resultPaceEl = document.getElementById('result-pace');\n const resultTipEl = document.getElementById('result-tip');\n const paceResultEl = document.getElementById('pace-result');\n\n if (basePaceEl) basePaceEl.innerText = fmt(base400m * 2.5) + '\/\u516c\u91cc';\n if (tempAdjustEl) tempAdjustEl.innerText = adjust.toFixed(1) + '\u79d2\/400\u7c73';\n if (resultPaceEl) resultPaceEl.innerText = fmt(kmSec) + '\/\u516c\u91cc';\n if (resultTipEl) resultTipEl.innerText = `${trainType} | ${desc}`;\n if (paceResultEl) paceResultEl.style.display = 'block';\n\n } catch (e) {\n alert('\u8ba1\u7b97\u51fa\u9519');\n console.error(e);\n }\n }\n\n function showDayPlan(dayIndex) {\n const plan = trainingPlan[dayIndex];\n const titleEl = document.getElementById('today-title');\n const contentEl = document.getElementById('today-content');\n const tipEl = document.getElementById('weekday-tip');\n const calcBox = document.getElementById('calc-box');\n\n if (titleEl) titleEl.innerText = `\ud83d\udcc5 ${plan.name} \u8bad\u7ec3\u8ba1\u5212`;\n if (contentEl) contentEl.innerHTML = plan.content;\n\n if (dayIndex === 0) {\n tipEl.innerText = '\u4eca\u65e5\u4f11\u606f\uff0c\u65e0\u9700\u8ba1\u7b97\u914d\u901f';\n } else if ([1,3,5].includes(dayIndex)) {\n tipEl.innerText = '\u8f7b\u677e\u8dd1\u914d\u901f\u8ba1\u7b97\u5668\uff08\u4e07\u7c73PB\uff1a41\u520634\u79d2\uff09';\n } else if (dayIndex === 2) {\n tipEl.innerText = '\u5468\u4e8c\u65e0\u6c27\u9608\uff1a\u4e07\u7c73PB\u6bcf400\u7c73\u616215\u79d2 + \u6c14\u6e29\u4fee\u6b63';\n } else if (dayIndex === 4) {\n tipEl.innerText = '\u5468\u56db\u4e34\u754c\u901f\u5ea6\u914d\u901f + \u6c14\u6e29\u4fee\u6b63';\n } else if (dayIndex === 6) {\n tipEl.innerText = '\u5468\u516d800\u7c73\u95f4\u6b47\u914d\u901f + \u6c14\u6e29\u4fee\u6b63';\n }\n\n if (calcBox) calcBox.style.display = dayIndex === 0 ? 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