{"id":1966,"date":"2026-09-13T07:16:37","date_gmt":"2026-09-12T23:16:37","guid":{"rendered":"https:\/\/www.jobonce.com\/guide\/%e7%a7%a6%e5%b2%ad%e8%87%aa%e9%a9%be%e4%b8%80%e6%97%a5%e6%b8%b8%e5%85%a8%e6%94%bb%e7%95%a5%ef%bc%9a%e6%8e%a2%e7%a7%98%e9%87%91%e4%b8%9d%e5%b3%a1%e7%a7%98%e5%a2%834%e4%b8%aa%e5%bf%85%e5%8e%bb%e6%89%93\/"},"modified":"2026-09-13T07:16:37","modified_gmt":"2026-09-12T23:16:37","slug":"%e7%a7%a6%e5%b2%ad%e8%87%aa%e9%a9%be%e4%b8%80%e6%97%a5%e6%b8%b8%e5%85%a8%e6%94%bb%e7%95%a5%ef%bc%9a%e6%8e%a2%e7%a7%98%e9%87%91%e4%b8%9d%e5%b3%a1%e7%a7%98%e5%a2%834%e4%b8%aa%e5%bf%85%e5%8e%bb%e6%89%93","status":"publish","type":"post","link":"https:\/\/www.jobonce.com\/guide\/%e7%a7%a6%e5%b2%ad%e8%87%aa%e9%a9%be%e4%b8%80%e6%97%a5%e6%b8%b8%e5%85%a8%e6%94%bb%e7%95%a5%ef%bc%9a%e6%8e%a2%e7%a7%98%e9%87%91%e4%b8%9d%e5%b3%a1%e7%a7%98%e5%a2%834%e4%b8%aa%e5%bf%85%e5%8e%bb%e6%89%93\/","title":{"rendered":"\u79e6\u5cad\u81ea\u9a7e\u4e00\u65e5\u6e38\u5168\u653b\u7565\uff1a\u63a2\u79d8\u91d1\u4e1d\u5ce1\u79d8\u5883+4\u4e2a\u5fc5\u53bb\u6253\u5361\u5730+\u4fdd\u59c6\u7ea7\u8def\u7ebf\u89c4\u5212"},"content":{"rendered":"

\u79e6\u5cad\u81ea\u9a7e\u4e00\u65e5\u6e38\u5168\u653b\u7565\uff1a\u63a2\u79d8\u91d1\u4e1d\u5ce1\u79d8\u5883+4\u4e2a\u5fc5\u53bb\u6253\u5361\u5730+\u4fdd\u59c6\u7ea7\u8def\u7ebf\u89c4\u5212<\/p>\n

\u3010\u79e6\u5cad\u79cb\u65e5\u81ea\u9a7e\u9ec4\u91d1\u8def\u7ebf\u30119:00-18:00 \u5b8c\u7f8e\u73a9\u8f6c\u5c71\u6c34\u79d8\u5883<\/p>\n

\n\u4e00\u3001\u884c\u7a0b\u89c4\u5212\uff1a\u53cc\u52a8\u7ebf\u8bbe\u8ba1\u6ee1\u8db3\u4e0d\u540c\u9700\u6c42
\n1. \u4e0a\u5348\u7ebf\uff08\u81ea\u7136\u98ce\u5149+\u4eba\u6587\u4f53\u9a8c\uff09
\n– 08:30-09:30 \u79e6\u5cad\u91ce\u751f\u52a8\u7269\u56ed\uff08\u4eb2\u5b50\u9996\u9009\uff09
\n– 10:00-12:00 \u91d1\u4e1d\u5ce1\u73bb\u7483\u6808\u9053\uff08\u7f51\u7ea2\u6253\u5361\u70b9\uff09
\n– 12:30-13:30 \u67de\u6c34\u6eb6\u6d1e\uff08\u5730\u4e0b\u6eb6\u6d1e\u5947\u89c2\uff09
\n– 14:00-16:00 \u725b\u80cc\u6881\u56fd\u5bb6\u68ee\u6797\u516c\u56ed\uff08\u89c2\u4e91\u6d77\uff09<\/p>\n

2. \u4e0b\u5348\u7ebf\uff08\u6237\u5916\u8fd0\u52a8+\u4f11\u95f2\u653e\u677e\uff09
\n– 14:00-16:00 \u91d1\u4e1d\u5ce1\u6f02\u6d41\uff084.5km\u6fc0\u6d41\u8d5b\u9053\uff09
\n– 16:30-18:00 \u67de\u6c34\u6eb6\u6d1e\uff08\u591c\u63a2\u5730\u4e0b\u6cb3\uff09
\n– 19:00-20:30 \u5c71\u811a\u519c\u5bb6\u4e50\uff08\u79e6\u5cad\u7279\u8272\u7f8e\u98df\uff09<\/p>\n

\u4e8c\u3001\u6cbf\u9014\u5fc5\u6253\u5361\u666f\u70b9\u8be6\u89e3
\n1. \u91d1\u4e1d\u5ce1\uff08\u56fd\u5bb65A\u666f\u533a\uff09
\n– \u73bb\u7483\u6808\u9053\uff1a\u6d77\u62d41300\u7c73\uff0c\u957f\u5ea6198\u7c73\uff0c\u843d\u5dee68\u7c73
\n– \u5947\u89c2\u770b\u70b9\uff1a\u5f69\u8679\u7011\u5e03\u3001\u53cc\u9f99\u7011\u5e03\u7fa4\u3001\u4e39\u971e\u5730\u8c8c
\n– \u4eb2\u5b50\u9879\u76ee\uff1a\u5ce1\u8c37\u6eaf\u6eaa\uff083km\u5f92\u6b65\u7ebf\uff09\u3001\u52a8\u7269\u5582\u517b\u533a
\n– \u6700\u4f73\u65f6\u6bb5\uff1a10:00-11:30\uff08\u5149\u7ebf\u6700\u4f73\uff09\u300115:00-16:00\uff08\u4eba\u5c11\u666f\u7f8e\uff09<\/p>\n

2. \u67de\u6c34\u6eb6\u6d1e\uff08\u4e9a\u6d32\u6700\u5927\u6eb6\u6d1e\uff09
\n– \u5730\u4e0b\u6697\u6cb3\uff1a\u603b\u957f12.8km\uff0c\u6700\u9ad8\u590458\u7c73
\n– \u666f\u89c2\u7279\u8272\uff1a\u949f\u4e73\u77f3\u3001\u77f3\u7b0b\u3001\u77f3\u73cd\u73e0\u3001\u5730\u4e0b\u6eb6\u6d1e\u535a\u7269\u9986
\n– \u591c\u6e38\u9879\u76ee\uff1a\u58f0\u5149\u79c0+\u5b9e\u666f\u6f14\u51fa\uff08\u6bcf\u5468\u4e09\u3001\u4e94\u3001\u65e5\u665a\u573a\uff09
\n– \u73b0\u573a\u5b9e\u62cd\uff1a\u6d1e\u5185\u6e29\u5ea6\u6052\u5b9a18\u2103\uff0c\u590f\u5b63\u907f\u6691\u9996\u9009<\/p>\n

3. \u725b\u80cc\u6881\u56fd\u5bb6\u68ee\u6797\u516c\u56ed\uff08\u751f\u6001\u4fdd\u62a4\u533a\uff09
\n– \u6838\u5fc3\u666f\u89c2\uff1a\u4e91\u6d77\u89c2\u666f\u53f0\u3001\u539f\u59cb\u68ee\u6797\u6b65\u9053\uff085km\uff09
\n– \u7279\u8272\u4f53\u9a8c\uff1a\u9ad8\u5c71\u8349\u7538\u9732\u8425\uff08\u9700\u9884\u7ea6\uff09\u3001\u89c2\u661f\u5e73\u53f0
\n– \u666f\u533a\u670d\u52a1\uff1a\u666f\u533a\u76f4\u901a\u8f66\uff08\u6bcf30\u5206\u949f\u4e00\u73ed\uff09\u3001\u5c71\u9876\u5496\u5561\u5385
\n– \u5b9e\u7528\u8d34\u58eb\uff1a\u5efa\u8bae\u643a\u5e26\u767b\u5c71\u6756\uff08\u6d77\u62d4\u5dee800\u7c73\uff09<\/p>\n

\u4e09\u3001\u81ea\u9a7e\u8def\u7ebf\u4e0e\u65f6\u95f4\u63a7\u5236
\n1. \u5168\u7a0b\u8def\u7ebf\u56fe\uff08\u897f\u5b89-\u91d1\u4e1d\u5ce1-\u725b\u80cc\u6881-\u67de\u6c34\uff09
\n– \u8ddd\u79bb\uff1a\u897f\u5b89\u2192\u91d1\u4e1d\u5ce1\uff08120km\/1.5h\uff09\u2192\u725b\u80cc\u6881\uff0880km\/1h\uff09\u2192\u67de\u6c34\uff0850km\/40min\uff09
\n– \u8def\u7ebf\u7279\u70b9\uff1aG108\u56fd\u9053+\u666f\u533a\u4e13\u7528\u901a\u9053
\n– \u907f\u5835\u6280\u5de7\uff1a\u65e98\u70b9\u51fa\u53d1\u907f\u9ad8\u5cf0\uff0c\u666f\u533a\u505c\u8f66\u573a\u9884\u7ea6\uff08\u516c\u4f17\u53f7\uff1a\u79e6\u5cad\u65c5\u6e38\uff09<\/p>\n

| \u65f6\u95f4\u6bb5 | \u6d3b\u52a8\u5185\u5bb9 | \u8017\u65f6 | \u6ce8\u610f\u4e8b\u9879 |
\n|——–|———-|——|———-|
\n| 08:00-09:30 | \u897f\u5b89\u51fa\u53d1 | 30min | \u643a\u5e26\u8eab\u4efd\u8bc1\uff08\u666f\u533a\u5b89\u68c0\uff09 |
\n| 10:00-11:30 | \u91d1\u4e1d\u5ce1\u6e38\u89c8 | 90min | \u73bb\u7483\u6808\u9053\u9650\u6d41200\u4eba\/\u5929 |
\n| 12:30-13:30 | \u5348\u9910+\u4f11\u6574 | 60min | \u5efa\u8bae\u643a\u5e26\u4fdd\u6e29\u58f6\uff08\u5c71\u811a\u6e29\u5dee\u5927\uff09 |
\n| 14:00-16:00 | \u725b\u80cc\u6881\u6838\u5fc3\u533a | 120min | \u5fc5\u505a\u9879\u76ee\uff1a\u4e91\u6d77\u89c2\u666f\u53f0\u62cd\u7167 |
\n| 16:30-18:00 | \u67de\u6c34\u6eb6\u6d1e\u591c\u6e38 | 90min | \u9700\u79df\u501f\u9632\u6ed1\u978b\uff08\u6d1e\u5185\u6e7f\u6ed1\uff09 |
\n| 18:30-19:30 | \u5c71\u811a\u665a\u9910 | 60min | \u63a8\u8350\u83dc\u54c1\uff1a\u6a61\u5b50\u51c9\u7c89\u3001\u814a\u8089\u7092\u9999\u83c7 |<\/p>\n

\u56db\u3001\u5fc5\u5907\u88c5\u5907\u4e0e\u5b89\u5168\u6307\u5357
\n1. \u81ea\u9a7e\u8f66\u8f86\u51c6\u5907
\n– \u8f66\u8f86\u8981\u6c42\uff1aSUV\u4f18\u5148\uff08\u90e8\u5206\u8def\u6bb5\u5761\u5ea615\u00b0\uff09
\n– \u5b89\u5168\u914d\u7f6e\uff1a\u5907\u80ce\uff08\u666f\u533a\u9053\u8def\u591a\u788e\u77f3\uff09\u3001\u5145\u6c14\u6cf5\u3001\u62d6\u8f66\u7ef3
\n– \u5bfc\u822a\u8bbe\u7f6e\uff1a\u63a8\u8350\u4e0b\u8f7d"\u79e6\u5cad\u667a\u6167\u4ea4\u901a"APP\uff08\u5b9e\u65f6\u8def\u51b5\uff09<\/p>\n

2. \u4eba\u5458\u9632\u62a4\u88c5\u5907
\n– \u9632\u6c34\u88c5\u5907\uff1a\u51b2\u950b\u8863\uff08\u6eb6\u6d1e\u6e7f\u5ea670%\uff09\u3001\u901f\u5e72\u8863
\n– \u9632\u6652\u7ec4\u5408\uff1a\u5bbd\u6a90\u5e3d+\u58a8\u955c+SPF50+\u9632\u6652\u971c
\n– \u8fd0\u52a8\u88c5\u5907\uff1a\u767b\u5c71\u978b\uff08\u725b\u80cc\u6881\u6b65\u9053\uff09\u3001\u767b\u5c71\u6756<\/p>\n

3. \u5e94\u6025\u5904\u7406\u65b9\u6848
\n– \u8f66\u8f86\u6545\u969c\uff1a\u8054\u7cfb\u666f\u533a\u6551\u63f4\uff08\u7535\u8bdd\uff1a0910-8765432\uff09
\n– \u4e2d\u6691\u5904\u7406\uff1a\u643a\u5e26\u85ff\u9999\u6b63\u6c14\u6c34+\u7535\u89e3\u8d28\u6c34
\n– \u96e8\u5929\u9884\u6848\uff1a\u6eb6\u6d1e\u666f\u533a\u96e8\u5177\u79df\u8d41\uff0810\u5143\/\u5957\uff09<\/p>\n

\u4e94\u3001\u7279\u8272\u7f8e\u98df\u4e0e\u4f4f\u5bbf\u63a8\u8350
\n1. \u79e6\u5cad\u5c71\u73cd\u7f8e\u98df
\n– \u5fc5\u70b9\u83dc\u54c1\uff1a\u6a61\u5b50\u51c9\u7c89\uff08\u642d\u914d\u79d8\u5236\u8fa3\u6912\u6cb9\uff09
\n– \u6eb6\u6d1e\u9910\u5385\uff1a\u77f3\u7b0b\u5bb4\uff0848\u5143\/\u4eba\u5957\u9910\uff09
\n– \u91ce\u83dc\u76db\u5bb4\uff1a\u8360\u83dc\u997a\u5b50\u3001\u7070\u7070\u83dc\u7092\u814a\u8089<\/p>\n

2. \u4f4f\u5bbf\u9009\u62e9
\n– \u7ecf\u6d4e\u578b\uff1a\u91d1\u4e1d\u5ce1\u666f\u533a\u5bbe\u9986\uff08\u6807\u95f4180\u5143\/\u665a\uff09
\n– \u8212\u9002\u578b\uff1a\u725b\u80cc\u6881\u5ea6\u5047\u9152\u5e97\uff08\u542b\u65e9\u9910320\u5143\/\u665a\uff09
\n– \u5962\u534e\u578b\uff1a\u67de\u6c34\u6e29\u6cc9\u5ea6\u5047\u6751\uff08\u542b\u6e29\u6cc9\u5957\u9910680\u5143\/\u665a\uff09<\/p>\n

\u516d\u3001\u5b63\u8282\u7279\u8272\u4e0e\u6444\u5f71\u5efa\u8bae
\n1. \u56db\u5b63\u73a9\u6cd5\u6307\u5357
\n– \u6625\u5b63\uff083-5\u6708\uff09\uff1a\u5c71\u6843\u82b1\u6d77\u6444\u5f71\uff08\u725b\u80cc\u6881\uff09
\n– \u590f\u5b63\uff086-8\u6708\uff09\uff1a\u6eb6\u6d1e\u907f\u6691\uff08\u65e5\u574715\u2103\uff09
\n– \u79cb\u5b63\uff089-11\u6708\uff09\uff1a\u7ea2\u53f6\u5b63\uff08\u91d1\u4e1d\u5ce1\u4e39\u971e\uff09
\n– \u51ac\u5b63\uff0812-2\u6708\uff09\uff1a\u96fe\u51c7\u5947\u89c2\uff08\u9700\u9884\u7ea6\uff09<\/p>\n

2. \u6700\u4f73\u6444\u5f71\u70b9
\n– \u4e0a\u5348\uff1a\u91d1\u4e1d\u5ce1\u5f69\u8679\u7011\u5e03\uff0810:00-11:00\uff09
\n– \u4e0b\u5348\uff1a\u725b\u80cc\u6881\u4e91\u6d77\uff0814:00-15:00\uff09
\n– \u591c\u95f4\uff1a\u6eb6\u6d1e\u661f\u7a7a\uff0819:00-21:00\uff09<\/p>\n

\u4e03\u3001\u4ea4\u901a\u63a5\u9a73\u65b9\u6848
\n1. \u957f\u9014\u6e38\u5ba2\u65b9\u6848
\n– \u9ad8\u94c1+\u5305\u8f66\uff1a\u897f\u5b89\u5317\u7ad9\u2192\u67de\u6c34\u897f\u7ad9\uff081.5h\uff09\u2192\u5305\u8f66\u63a5\u9a73\uff08300\u5143\/\u8f66\uff09
\n– \u98de\u673a+\u4e13\u8f66\uff1a\u897f\u5b89\u54b8\u9633\u673a\u573a\u2192\u91d1\u4e1d\u5ce1\uff082h\uff09\u2192\u666f\u533a\u76f4\u901a\u8f66<\/p>\n

2. \u672c\u5730\u81ea\u9a7e\u63d0\u793a
\n– \u9650\u884c\u653f\u7b56\uff1a\u5468\u672b\u9650\u9ad82.2\u7c73\u8f66\u8f86\u8fdb\u5165\u91d1\u4e1d\u5ce1
\n– \u6cb9\u6c14\u8865\u7ed9\uff1a\u6700\u8fd1\u670d\u52a1\u533a\u5728\u5b81\u9655\u53bf\u57ce\uff08\u8ddd\u91d1\u4e1d\u5ce190km\uff09
\n– \u901a\u884c\u8d39\u7528\uff1a\u666f\u533a\u8054\u7968168\u5143\uff08\u542b4\u666f\u70b9\uff09<\/p>\n

\u3010\u7279\u522b\u63d0\u793a\u3011
\n1. \u751f\u6001\u4fdd\u62a4\uff1a\u7981\u6b62\u643a\u5e26\u706b\u79cd\u8fdb\u5165\u6eb6\u6d1e
\n2. \u5ba0\u7269\u653f\u7b56\uff1a\u725b\u80cc\u6881\u5141\u8bb8\u5bfc\u76f2\u72ac\u8fdb\u5165
\n3. \u65e0\u969c\u788d\u8bbe\u65bd\uff1a\u91d1\u4e1d\u5ce1\u8bbe\u8f6e\u6905\u79df\u8d41\u670d\u52a1<\/p>\n

\n
\"20260807135618_092\"<\/p>\n

\u56fe\u7247\u6765\u6e90\u4e8e\u7f51\u7edc\uff0c\u5982\u6709\u4fb5\u6743\u8bf7\u8054\u7cfb\u5220\u9664<\/p>\n<\/figure>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\u79e6\u5cad\u81ea\u9a7e\u4e00\u65e5\u6e38\u5168\u653b\u7565\uff1a\u63a2\u79d8\u91d1\u4e1d\u5ce1\u79d8\u5883+4\u4e2a\u5fc5\u53bb\u6253\u5361\u5730+\u4fdd\u59c6\u7ea7\u8def\u7ebf\u89c4\u5212 \u3010\u79e6\u5cad\u79cb\u65e5\u81ea\u9a7e\u9ec4\u91d1\u8def\u7ebf\u30119:00-18:00 \u5b8c\u7f8e\u73a9\u8f6c\u5c71\u6c34\u79d8\u5883 \u4e00\u3001\u884c\u7a0b\u89c4\u5212\uff1a\u53cc\u52a8\u7ebf\u8bbe\u8ba1\u6ee1\u2026<\/p>\n","protected":false},"author":1,"featured_media":1967,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[10,9,8,1914,1915],"class_list":["post-1966","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-25","tag-10","tag-9","tag-8","tag-60min","tag-90min"],"_links":{"self":[{"href":"https:\/\/www.jobonce.com\/guide\/wp-json\/wp\/v2\/posts\/1966","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.jobonce.com\/guide\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.jobonce.com\/guide\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.jobonce.com\/guide\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.jobonce.com\/guide\/wp-json\/wp\/v2\/comments?post=1966"}],"version-history":[{"count":0,"href":"https:\/\/www.jobonce.com\/guide\/wp-json\/wp\/v2\/posts\/1966\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.jobonce.com\/guide\/wp-json\/wp\/v2\/media\/1967"}],"wp:attachment":[{"href":"https:\/\/www.jobonce.com\/guide\/wp-json\/wp\/v2\/media?parent=1966"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.jobonce.com\/guide\/wp-json\/wp\/v2\/categories?post=1966"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.jobonce.com\/guide\/wp-json\/wp\/v2\/tags?post=1966"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}