在Mac OS系统下制作的Mac OS安装U盘，在Windows下是无法看到和读取数据的，且无法使用磁盘管理工具进行删除分区或格式化操作。要想在Windows下将该U盘恢复成Windows下使用，可按下面的步骤进行操作：
1. 按Win+R打开运行对话框，输入 diskpart，点击确定；
2. 在弹出的命令行窗口内输入 list disk 按回车，选择需要修改的磁盘；
3. 根据磁盘大小基本可以确定哪个是要选择的U盘，比如磁盘2是我们要选择的U盘，输入 select disk 2并回车，会出现“磁盘 2 是现在所选磁盘。”字样；
4. 输入 clean 按回车，出现“DiskPart 成功地清除了磁盘。”；
5. 关闭命令行窗口，使用磁盘管理工具进行分区格式化操作。
| 1公里 | 5公里 | 10公里 | 15公里 | 20公里 | 半程 | 25公里 | 30公里 | 35公里 | 40公里 | 终点 |
| 8:32 | 42:30 | 1:25:20 | 2:08:00 | 2:50:40 | 3:00:00 | 3:33:20 | 4:16:00 | 4:58:40 | 5:41:20 | 6:00:00 |
| 8:30 | 42:30 | 1:25:00 | 2:07:30 | 2:50:00 | 2:59:19 | 3:32:30 | 4:15:00 | 4:57:30 | 5:40:00 | 5:58:39 |
| 8:25 | 42:05 | 1:24:10 | 2:06:15 | 2:48:20 | 2:57:34 | 3:30:25 | 4:12:30 | 4:54:35 | 5:36:40 | 5:55:08 |
| 8:20 | 41:40 | 1:23:20 | 2:05:00 | 2:46:40 | 2:55:48 | 3:28:20 | 4:10:00 | 4:51:40 | 5:33:20 | 5:51:37 |
| 8:15 | 41:15 | 1:22:30 | 2:03:45 | 2:45:00 | 2:54:03 | 3:26:15 | 4:07:30 | 4:48:45 | 5:30:00 | 5:48:06 |
| 8:10 | 40:50 | 1:21:40 | 2:02:30 | 2:43:20 | 2:52:17 | 3:24:10 | 4:05:00 | 4:45:50 | 5:26:40 | 5:44:35 |
| 8:05 | 40:25 | 1:20:50 | 2:01:15 | 2:41:40 | 2:50:32 | 3:22:05 | 4:02:30 | 4:42:55 | 5:23:20 | 5:41:04 |
| 8:00 | 40:00 | 1:20:00 | 2:00:00 | 2:40:00 | 2:48:41 | 3:20:00 | 4:00:00 | 4:40:00 | 5:20:00 | 5:37:33 |
| 7:55 | 39:35 | 1:19:10 | 1:58:45 | 2:38:20 | 2:47:01 | 3:17:55 | 3:57:30 | 4:37:05 | 5:16:40 | 5:34:02 |
| 7:50 | 39:10 | 1:18:20 | 1:57:30 | 2:36:40 | 2:45:15 | 3:15:50 | 3:55:00 | 4:34:10 | 5:13:20 | 5:30:31 |
| 7:45 | 38:45 | 1:17:30 | 1:56:15 | 2:35:00 | 2:43:30 | 3:13:45 | 3:52:50 | 4:31:15 | 5:10:00 | 5:27:00 |
| 7:40 | 38:20 | 1:16:40 | 1:55:00 | 2:33:20 | 2:41:44 | 3:11:40 | 3:50:00 | 4:28:20 | 5:06:40 | 5:23:29 |
| 7:35 | 37:55 | 1:15:50 | 1:53:45 | 2:31:40 | 2:39:59 | 3:09:35 | 3:47:30 | 4:25:25 | 5:03:20 | 5:19:58 |
| 7:30 | 37:30 | 1:15:00 | 1:52:30 | 2:30:00 | 2:38:13 | 3:07:30 | 3:45:00 | 4:22:30 | 5:00:00 | 5:16:27 |
| 7:25 | 37:05 | 1:14:10 | 1:51:15 | 2:28:20 | 2:36:28 | 3:05:25 | 3:42:30 | 4:19:35 | 4:56:40 | 5:12:56 |
| 7:20 | 36:40 | 1:13:20 | 1:50:00 | 2:26:40 | 2:34:42 | 3:03:20 | 3:40:00 | 4:16:40 | 4:53:20 | 5:09:25 |
| 7:15 | 36:15 | 1:12:30 | 1:48:45 | 2:25:00 | 2:32:57 | 3:01:15 | 3:37:30 | 4:13:45 | 4:50:00 | 5:05:54 |
| 7:10 | 35:50 | 1:11:40 | 1:47:30 | 2:23:00 | 2:31:11 | 2:59:10 | 3:35:00 | 4:10:50 | 4:46:40 | 5:02:23 |
| 7:05 | 35:25 | 1:10:50 | 1:46:15 | 2:21:40 | 2:29:26 | 2:57:05 | 3:32:30 | 4:07:55 | 4:43:20 | 4:58:52 |
| 7:00 | 35:00 | 1:10:00 | 1:45:00 | 2:20:00 | 2:27:40 | 2:55:00 | 3:30:00 | 4:05:00 | 4:40:00 | 4:55:21 |
| 6:55 | 34:35 | 1:09:10 | 1:43:45 | 2:18:20 | 2:25:55 | 2:52:55 | 3:27:30 | 4:02:05 | 4:36:40 | 4:51:51 |
| 6:50 | 34:10 | 1:08:20 | 1:42:30 | 2:16:40 | 2:24:10 | 2:50:50 | 3:25:00 | 3:59:10 | 4:33:20 | 4:48:20 |
| 6:45 | 33:45 | 1:07:30 | 1:41:15 | 2:15:00 | 2:22:24 | 2:48:45 | 3:22:50 | 3:56:15 | 4:30:00 | 4:44:49 |
| 6:40 | 33:20 | 1:06:40 | 1:40:00 | 2:13:20 | 2:20:39 | 2:46:40 | 3:20:00 | 3:53:20 | 4:26:40 | 4:41:18 |
| 6:35 | 32:55 | 1:05:50 | 1:38:45 | 2:11:40 | 2:18:53 | 2:44:35 | 3:17:30 | 3:50:25 | 4:23:20 | 4:37:47 |
| 6:30 | 32:30 | 1:05:00 | 1:37:30 | 2:10:00 | 2:17:08 | 2:42:30 | 3:15:00 | 3:47:30 | 4:20:00 | 4:34:16 |
| 6:25 | 32:05 | 1:04:10 | 1:36:15 | 2:08:20 | 2:15:22 | 2:40:25 | 3:12:30 | 3:44:35 | 4:16:40 | 4:30:45 |
| 6:20 | 31:40 | 1:03:20 | 1:35:00 | 2:06:40 | 2:13:37 | 2:38:20 | 3:10:00 | 3:41:40 | 4:13:20 | 4:27:14 |
| 6:15 | 31:15 | 1:02:30 | 1:33:45 | 2:05:00 | 2:11:51 | 2:36:15 | 3:07:30 | 3:38:45 | 4:10:00 | 4:23:43 |
| 6:10 | 30:50 | 1:01:40 | 1:32:30 | 2:03:20 | 2:10:06 | 2:34:10 | 3:05:00 | 3:35:50 | 4:06:40 | 4:20:12 |
| 6:05 | 30:25 | 1:00:50 | 1:31:15 | 2:01:40 | 2:08:20 | 2:32:05 | 3:02:30 | 3:32:55 | 4:03:20 | 4:16:41 |
| 6:00 | 30:00 | 1:00:00 | 1:30:00 | 2:00:00 | 2:06:35 | 2:30:00 | 3:00:00 | 3:30:00 | 4:00:00 | 4:13:10 |
| 5:55 | 29:35 | 0:59:10 | 1:28:45 | 1:58:20 | 2:04:19 | 2:27:55 | 2:57:30 | 3:27:05 | 3:56:40 | 4:09:39 |
| 5:50 | 29:10 | 0:58:20 | 1:27:30 | 1:56:40 | 2:03:04 | 2:25:50 | 2:55:00 | 3:24:10 | 3:53:20 | 4:06:08 |
| 5:45 | 28:45 | 0:57:30 | 1:26:15 | 1:55:00 | 2:01:18 | 2:23:45 | 2:52:30 | 3:21:15 | 3:50:00 | 4:02:37 |
| 5:41 | 28:26 | 56:52 | 1:25:28 | 1:53:44 | 1:59:59 | 2:22:11 | 2:50:37 | 3:19:03 | 3:47:29 | 3:59:59 |
| 5:40 | 28:20 | 56:40 | 1:25:00 | 1:53:20 | 1:59:33 | 2:21:40 | 2:50:00 | 3:18:20 | 3:46:40 | 3:59:07 |
| 5:35 | 27:55 | 55:50 | 1:23:45 | 1:51:40 | 1:57:48 | 2:19:35 | 2:47:30 | 3:15:25 | 3:43:20 | 3:55:36 |
| 5:30 | 27:30 | 55:00 | 1:22:30 | 1:50:00 | 1:56:02 | 2:17:30 | 2:45:00 | 3:12:30 | 3:40:00 | 3:52:05 |
| 5:25 | 27:05 | 54:10 | 1:21:15 | 1:48:20 | 1:54:17 | 2:15:25 | 2:42:30 | 3:09:35 | 3:36:40 | 3:48:34 |
| 5:20 | 26:40 | 53:20 | 1:20:00 | 1:46:40 | 1:52:31 | 2:13:20 | 2:40:00 | 3:06:40 | 3:33:20 | 3:45:03 |
| 5:15 | 26:15 | 52:30 | 1:18:45 | 1:45:00 | 1:50:46 | 2:11:15 | 2:37:30 | 3:03:45 | 3:30:00 | 3:41:32 |
| 5:10 | 25:50 | 51:40 | 1:17:30 | 1:43:20 | 1:49:00 | 2:09:10 | 2:35:00 | 3:00:50 | 3:26:40 | 3:38:01 |
| 5:05 | 25:25 | 50:50 | 1:16:15 | 1:41:40 | 1:47:15 | 2:07:05 | 2:32:30 | 2:57:55 | 3:23:10 | 3:34:34 |
| 5:00 | 25:00 | 50:00 | 1:15:00 | 1:40:00 | 1:45:29 | 2:05:00 | 2:30:00 | 2:55:00 | 3:20:00 | 3:30:59 |
| 4:58 | 24:52 | 49:45 | 1:14:38 | 1:39:31 | 1:44:59 | 2:04:24 | 2:29:17 | 2:54:10 | 3:19:03 | 3:29:29 |
| 4:55 | 24:35 | 49:10 | 1:13:45 | 1:38:20 | 1:43:43 | 2:02:55 | 2:27:30 | 2:52:05 | 3:16:40 | 3:27:27 |
| 4:50 | 24:10 | 48:20 | 1:12:30 | 1:36:40 | 1:41:58 | 2:00:50 | 2:25:00 | 2:49:10 | 3:13:20 | 3:24:00 |
| 4:45 | 23:45 | 47:30 | 1:11:15 | 1:35:00 | 1:40:12 | 1:58:45 | 2:22:30 | 2:46:15 | 3:10:00 | 3:20:24 |
| 4:40 | 23:20 | 46:40 | 1:10:10 | 1:33:20 | 1:38:27 | 1:56:40 | 2:20:00 | 2:43:20 | 3:06:40 | 3:16:54 |
| 4:35 | 22:55 | 45:50 | 1:08:45 | 1:31:40 | 1:36:41 | 1:54:35 | 2:17:30 | 2:40:25 | 3:03:20 | 3:13:23 |
| 4:30 | 22:30 | 45:00 | 1:07:30 | 1:30:00 | 1:34:56 | 1:52:30 | 2:15:00 | 2:37:30 | 3:00:00 | 3:09:52 |
| 4:25 | 22:05 | 44:10 | 1:06:15 | 1:28:20 | 1:33:10 | 1:50:25 | 2:12:30 | 2:34:35 | 2:56:40 | 3:06:23 |
| 4:20 | 21:40 | 43:20 | 1:05:00 | 1:26:40 | 1:31:25 | 1:48:20 | 2:10:00 | 2:31:40 | 2:53:20 | 3:02:51 |
| 4:15 | 21:15 | 42:30 | 1:03:45 | 1:25:00 | 1:29:39 | 1:46:15 | 2:07:30 | 2:28:45 | 2:50:00 | 2:59:20 |
| 4:10 | 20:50 | 41:40 | 1:02:30 | 1:23:20 | 1:27:54 | 1:44:10 | 2:05:00 | 2:25:50 | 2:46:40 | 2:55:49 |
| 4:05 | 20:25 | 40:50 | 1:01:15 | 1:21:40 | 1:26:08 | 1:42:05 | 2:02:30 | 2:22:55 | 2:43:20 | 2:52:18 |
| 4:00 | 20:00 | 40:00 | 1:00:00 | 1:20:00 | 1:24:03 | 1:40:00 | 2:00:00 | 2:20:00 | 2:40:00 | 2:48:47 |
| 3:55 | 19:35 | 39:10 | 0:58:45 | 1:18:20 | 1:22:37 | 1:37:55 | 1:57:30 | 2:17:05 | 2:36:40 | 2:45:16 |
| 3:50 | 19:10 | 38:20 | 0:57:30 | 1:16:40 | 1:20:52 | 1:35:50 | 1:55:00 | 2:14:10 | 2:33:20 | 2:41:45 |
| 3:45 | 18:45 | 37:30 | 0:56:15 | 1:15:00 | 1:19:06 | 1:33:45 | 1:52:30 | 2:11:15 | 2:30:00 | 2:38:14 |
| 3:40 | 18:20 | 36:40 | 0:55:00 | 1:13:20 | 1:17:21 | 1:31:40 | 1:50:00 | 2:08:20 | 2:26:40 | 2:34:43 |
| 3:39 | 18:15 | 36:30 | 0:54:45 | 1:13:00 | 1:16:59 | 1:31:15 | 1:49:30 | 2:07:45 | 2:26:00 | 2:34:00 |
| 1公里 | 5公里 | 10公里 | 15公里 | 20公里 | 半程 | 25公里 | 30公里 | 35公里 | 40公里 | 终点 |
【食材】
地瓜、绵白糖、植物油
【做法】
1. 地瓜洗净去皮，切成小块；
2. 锅内加入植物油，大火烧热；
3. 将地瓜放入锅内炸至表面酥脆（约7、8分钟）捞出，控油；
4. 锅洗净加入水、白糖，中火熬制粘稠状；
5. 将炸好的地瓜倒入锅内，翻炒均匀；
6. 盛入盘中前在盘子上抹少许前面步骤3的熟油，便于餐后清洗；
