KN
Hot Chocolate 5K Run 2026
Sun, Jan 11, 2026, 3:20 PMGarmin Forerunner 265SNIKE Vaporfly 4RPE 9
Distance
5.21km
Duration
19:55
Pace
3:49/km
Avg HR
169bpm
Max HR181bpmGAP3:44/kmGCT214msStride1.41mVert Ratio6.5%3,642steps↑58m322CalTE3.9/ 5.0Anaerobic TE2.4/ 5.0VO2 Max58.3
Heart Rate
Avg 169 bpmPace
Avg 3:49 /kmElevation
Cadence
ExcellentAvg 184 spm
Power
Avg 410 W
Ground Contact Time
ExcellentAvg 214 ms
Stride Length
Avg 1.42 m
Vertical Oscillation
Avg 9.2 cm
Vertical Ratio
ExcellentAvg 6.5 %
Heart Rate Zones
Zone 5VO2 Max• >174 bpm
4:5325%
Zone 4Threshold• 164–174 bpm
10:5355%
Zone 3Tempo• 154–164 bpm
3:1416%
Zone 2Aerobic• 139–154 bpm
0:171%
Zone 1Recovery• <139 bpm
0:373%
Total19m 54s
Best Efforts
400m
1:23
1/2 Mile
2:52
1K
3:35
1500m
5:26
1 Mile
5:51
3000m
11:11
2 Miles
11:59
5K
19:06
Laps
Lap | Time | Cum. Time | Distance km | Avg Pace min/km | Avg GAP * min/km | Avg HR bpm | Max HR bpm | Ascent m | Descent m | Avg Power W | Avg W/kg | Max Power W | Max W/kg | Avg Cadence spm | Avg GCT ms | GCT Bal % | Avg Stride m | Vert. Osc. cm | Vert. Ratio % | Calories Cal | Device Temp °C | Best Pace min/km | Max Cadence spm | Moving Time | Moving Pace min/km | Step Loss | Step Loss % % |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 3:45 | 3:45 | 1.00 | 3:45 | 3:41 | 155 | 172 | 9 | 11 | 411 | 6.21 | 545 | 8.23 | 180 | 210.5 | -- | 1.44 | 9.2 | 6.4 | 55 | 17 | 3:13 | 200 | 3:45 | 3:45 | -- | -- |
| 2 | 3:38 | 7:24 | 1.00 | 3:38 | 3:46 | 165 | 172 | 4 | 21 | 390 | 5.89 | 454 | 6.86 | 184 | 206.3 | -- | 1.47 | 9.3 | 6.3 | 57 | 15 | 3:27 | 190 | 3:38 | 3:38 | -- | -- |
| 3 | 3:51 | 11:15 | 1.00 | 3:51 | 3:41 | 172 | 176 | 13 | 8 | 424 | 6.40 | 496 | 7.49 | 182 | 213.8 | -- | 1.41 | 9.2 | 6.5 | 63 | 13 | 3:31 | 190 | 3:51 | 3:51 | -- | -- |
| 4 | 3:54 | 15:09 | 1.00 | 3:54 | 3:45 | 173 | 178 | 14 | 18 | 398 | 6.01 | 485 | 7.33 | 184 | 213.3 | -- | 1.40 | 9.1 | 6.5 | 65 | 13 | 3:34 | 188 | 3:54 | 3:54 | -- | -- |
| 5 | 4:03 | 19:12 | 1.00 | 4:03 | 3:57 | 176 | 181 | 14 | 7 | 400 | 6.04 | 481 | 7.27 | 180 | 225.3 | -- | 1.33 | 9.2 | 6.9 | 69 | 13 | 3:39 | 188 | 4:03 | 4:03 | -- | -- |
| 6 | 0:43 | 19:55 | 0.21 | 3:21 | 3:15 | 180 | 181 | 4 | 0 | 497 | 7.51 | 579 | 8.75 | 186 | 202.2 | -- | 1.53 | 9.1 | 6.0 | 13 | 13 | 2:54 | 192 | 0:43 | 3:21 | -- | -- |
| All | 19:55 | 19:55 | 5.21 | 3:49 | 3:44 | 169 | 181 | 58 | 65 | 408 | 6.16 | 579 | 8.75 | 182 | 214 | -- | 1.41 | 9.2 | 6.5 | 322 | 14.1 | 2:54 | 200 | 19:55 | 3:49 | -- | -- |
* GAP is estimated using the Minetti et al. (2002) metabolic cost model based on elevation data. Values are approximate. Learn how we calculate GAP
