32.0 km | 03:15:51 | 06:07/km日期: 2019-01-12 09:27 - 天氣: 濕度高，好曬 - 平均心率: 167 - 卡路里: 1981 Cal - 平均步頻: 160 - 溫度: 22°C - 濕度: 87%
Pace: 06'02" / 06'02" / 05'59" / 05'59" / 05'55" / 05'46" / 05'50" / 05'50" / 05'53" / 05'47" / 05'52" / 05'43" / 06'47" / 05'51" / 05'56" / 06'03" / 05'53" / 05'58" / 05'52" / 06'31" / 05'57" / 05'58" / 07'05" / 06'02" / 06'03" / 06'50" / 06'49" / 06'24" / 06'26" / 06'17" / 06'16" / 06'09" / 11'06" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'01" (+00'19") | 1000 / 1000 |
| 2 | | 06'02" (+00'20") | 1000 / 2000 |
| 3 | | 05'59" (+00'17") | 1000 / 3000 |
| 4 | | 05'58" (+00'16") | 1000 / 4000 |
| 5 | | 05'54" (+00'12") | 1000 / 5000 |
| 6 | | 05'45" (+00'03") | 1000 / 6000 |
| 7 | | 05'50" (+00'08") | 1000 / 7000 |
| 8 | | 05'50" (+00'08") | 1000 / 8000 |
| 9 | | 05'53" (+00'11") | 1000 / 9000 |
| 10 | | 05'46" (+00'04") | 1000 / 10000 |
| 11 | | 05'52" (+00'10") | 1000 / 11000 |
| 12 | | 05'42" | 1000 / 12000 |
| 13 | | 06'46" (+01'04") | 1000 / 13000 |
| 14 | | 05'51" (+00'09") | 1000 / 14000 |
| 15 | | 05'56" (+00'14") | 1000 / 15000 |
| 16 | | 06'02" (+00'20") | 1000 / 16000 |
| 17 | | 05'53" (+00'11") | 1000 / 17000 |
| 18 | | 05'58" (+00'16") | 1000 / 18000 |
| 19 | | 05'51" (+00'09") | 1000 / 19000 |
| 20 | | 06'31" (+00'49") | 1000 / 20000 |
| 21 | | 05'57" (+00'15") | 1000 / 21000 |
| 22 | | 05'57" (+00'15") | 1000 / 22000 |
| 23 | | 07'05" (+01'23") | 1000 / 23000 |
| 24 | | 06'02" (+00'20") | 1000 / 24000 |
| 25 | | 06'02" (+00'20") | 1000 / 25000 |
| 26 | | 06'50" (+01'08") | 1000 / 26000 |
| 27 | | 06'48" (+01'06") | 1000 / 27000 |
| 28 | | 06'23" (+00'41") | 1000 / 28000 |
| 29 | | 06'25" (+00'43") | 1000 / 29000 |
| 30 | | 06'16" (+00'34") | 1000 / 30000 |
| 31 | | 06'15" (+00'33") | 1000 / 31000 |
| 32 | | 06'09" (+00'27") | 1000 / 32000 |
| 33 | | 06'06" (+00'24") | 14 / 32014 |
谷咗頭20K後覺得不能夠再以相同配速完成餘下訓練途程，心中感到壓力及有很多雜念，還嘔了一次。之後調整目標至完成目標途程，心情慢慢平伏了，最終順利完成32K途程訓練。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 113~138 | 65~79% |
| 2:M馬拉松配速區 | 138~155 | 79~89% |
| 3:T乳酸耐力區 | 155~161 | 89~92% |
| 4:A無氧耐力區 | 161~170 | 92~97.5% |
| 5:I最大耗氧區 | 170~175 | 97.5~100% |
| 最大心率為175 點此去設定最大心率 |
1月累積里程 : 186.54 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'02" | 00:06'02" |
| 2 | 06'02" | 00:12'04" |
| 3 | 05'59" | 00:18'03" |
| 4 | 05'59" | 00:24'02" |
| 5 | 05'55" | 00:29'57" |
| 6 | 05'46" | 00:35'43" |
| 7 | 05'50" | 00:41'33" |
| 8 | 05'50" | 00:47'23" |
| 9 | 05'53" | 00:53'16" |
| 10 | 05'47" | 00:59'03" |
| 11 | 05'52" | 01:04'55" |
| 12 | 05'43" | 01:10'38" |
| 13 | 06'47" | 01:17'25" |
| 14 | 05'51" | 01:23'16" |
| 15 | 05'56" | 01:29'12" |
| 16 | 06'03" | 01:35'15" |
| 17 | 05'53" | 01:41'08" |
| 18 | 05'58" | 01:47'06" |
| 19 | 05'52" | 01:52'58" |
| 20 | 06'31" | 01:59'29" |
| 21 | 05'57" | 02:05'26" |
| 22 | 05'58" | 02:11'24" |
| 23 | 07'05" | 02:18'29" |
| 24 | 06'02" | 02:24'31" |
| 25 | 06'03" | 02:30'34" |
| 26 | 06'50" | 02:37'24" |
| 27 | 06'49" | 02:44'13" |
| 28 | 06'24" | 02:50'37" |
| 29 | 06'26" | 02:57'03" |
| 30 | 06'17" | 03:03'20" |
| 31 | 06'16" | 03:09'36" |
| 32 | 06'09" | 03:15'45" |
| 32.0 | 06'52" | 03:15'51" |
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