Emma Nowak

Osbourn • 2013 • VA

890

1600m

870

5:04.89

3200m

837

11:09.14

5K XC

802

18:23.90

800m

749

2:25.64

Peak: 870 • 1.02x • 2 groups

Emma Nowak

Osbourn • 2013 • VA

N/A

3000mSC

853

11:47.04

1500m

818

4:52.98

6000mCC

795

22:44.90

400H

7:35.41

Peak: 870 • 1.02x • 2 groups

Trophy Case

No awards yet

Class Rankings

Graduation Year 2013

#1177

Nation

#34

State
Mile

1600m • 5:04.89

#335

Nation

#12

State
Distance

3200m • 11:09.14

#410

Nation

#15

State
Cross Country

5000m • 18:23.90

#378

Nation

#14

State

Wins Against

Max: 1250

1500m

843

Points

4:49.12

Personal Record

Sort:

Date	Meet	Mark	Place	Points
May 11, 2013 HS	The Victor Cahoon Track Classic	4:49.12	1	843
April 11, 2015 HS	Mason Spring Invitational	4:52.98	18	818
May 8, 2010 HS	The Victor Cahoon Track Classic Presented by Saucony	5:03.67	4	748

1600m

870

Points

5:04.89

Personal Record

Sort:

Date	Meet	Mark	Place	Points
May 24, 2013 HS	Northwest Region Outdoor T&F Championships	5:04.89	1	870
May 25, 2012 HS	Northwest Region Outdoor T&F Championships	5:07.27	2	855
May 27, 2011 HS	Northwest Region Outdoor T&F Championships	5:08.14	6	849
June 1, 2013 HS	VHSL Group AAA State Outdoor T&F Championships	5:08.52	10	847
May 16, 2013 HS	Cedar Run District Outdoor T&F Championships	5:08.78	1	845
May 1, 2013 HS	Freedom, Osbourn @ Broad Run	5:09.24	1	842
May 11, 2013 HS	The Victor Cahoon Track Classic	5:10.37	1	835
April 6, 2013 HS	The Running Store City-County Championship	5:11.49	1	828
May 5, 2012 HS	Charles City Last Chance Invitational	5:13.59	1	815
May 13, 2010 HS	Cedar Run District Outdoor T&F Championships	5:13.75	2	814
May 16, 2012 HS	Cedar Run District Outdoor T&F Championships	5:13.91	1	813
May 19, 2011 HS	Cedar Run District Outdoor T&F Championships	5:14.34	3	811
March 30, 2013 HS	Charles City Invitational	5:16.20	1	799
April 30, 2011 HS	Cassel's XBC Track Experience	5:16.95	4	795
April 21, 2012 HS	The Running Store City-County Championship	5:17.10	3	794
May 28, 2010 HS	Northwest Region Outdoor T&F Championships	5:17.35	5	792
May 7, 2011 HS	VMI High School Classic	5:18.89	4	783
April 9, 2011 HS	The Running Store City-County Championship	5:18.94	2	782
June 4, 2011 HS	VHSL Group AAA State Outdoor T&F Championships	5:19.69	19	778
April 24, 2013 HS	Cedar Run Mini 4/24/13	5:20.44	1	773
April 17, 2010 HS	John Handley Invitational	5:21.74	3	766
April 25, 2012 HS	Cedar Run Quad Meet	5:22.24	1	763
April 2, 2011 HS	Wolverine Invitational	5:23.14	3	757
June 5, 2010 HS	VHSL Group AAA State Outdoor T&F Championships	5:25.32	25	744
March 23, 2011 HS	Heritage, Loudoun Valley, Osbourn	5:25.74	1	742
March 24, 2012 HS	Brian Watkins I-95 Invitational	5:27.11	2	734
May 1, 2010 HS	VMI High School Classic	5:28.39	9	726
April 10, 2013 HS	Cedar Run Mini 4/10/13	5:29.74	1	718
March 24, 2010 HS	Heritage (Leesburg) Tri Meet #1	5:31.24	1	709
April 28, 2010 HS	Heritage Tri Meet #2	5:32.04	1	705

2mile_cc

718

Points

11:59.30

Personal Record

Sort:

Date	Meet	Mark	Place	Points
Sept. 3, 2016 HS	Spider Alumni Open	11:59.30	44	718
Sept. 5, 2015 HS	Spider Alumni Open	12:00.70	24	715
Aug. 29, 2014 HS	Spider Alumni Open	12:13.00	28	684

3000m

806

Points

10:36.54

Personal Record

Sort:

Date	Meet	Mark	Place	Points
Jan. 25, 2014 HS	Hokie Invitational (College)	10:36.54	8	806
May 11, 2013 HS	The Victor Cahoon Track Classic	10:42.18	1	790
Jan. 18, 2014 HS	Maryland Terrapin Indoor Invitational	10:43.35	12	787
Feb. 23, 2014 HS	Atlantic 10 Conference Indoor Championship	10:43.77	6	786
May 8, 2010 HS	The Victor Cahoon Track Classic Presented by Saucony	10:52.79	4	760
Jan. 14, 2017 HS	Virginia Tech Invitational (College)	10:53.91	4	757
Jan. 16, 2016 HS	Art and Linda Maillet Open	10:57.30	7	748

3000msc

853

Points

11:47.04

Personal Record

Sort:

Date	Meet	Mark	Place	Points
May 8, 2016 HS	Atlantic 10 Outdoor Championships	11:47.04	12	853
March 25, 2016 HS	Fred Hardy Invitational	11:49.86	3	847
May 4, 2015 HS	Atlantic 10 Outdoor Championships	11:57.36	12	831
March 25, 2017 HS	Fred Hardy Invitational	12:03.26	8	819
April 18, 2015 HS	JMU Invitational	12:09.17	3	807

3200m

837

Points

11:09.14

Personal Record

Sort:

Date	Meet	Mark	Place	Points
June 4, 2011 HS	VHSL Group AAA State Outdoor T&F Championships	11:09.14	9	837
April 9, 2011 HS	The Running Store City-County Championship	11:12.30	1	829
April 25, 2012 HS	Cedar Run Quad Meet	11:17.24	1	815
May 7, 2011 HS	VMI High School Classic	11:17.65	3	814
May 1, 2013 HS	Freedom, Osbourn @ Broad Run	11:17.74	1	814
May 16, 2012 HS	Cedar Run District Outdoor T&F Championships	11:19.83	1	808
May 25, 2012 HS	Northwest Region Outdoor T&F Championships	11:24.10	3	797
May 27, 2011 HS	Northwest Region Outdoor T&F Championships	11:25.13	3	794
April 6, 2013 HS	The Running Store City-County Championship	11:25.35	2	794
May 11, 2013 HS	The Victor Cahoon Track Classic	11:29.38	1	783
April 24, 2010 HS	Cassel's XBC Track Experience	11:30.47	1	780
April 2, 2011 HS	Wolverine Invitational	11:34.09	4	771
May 19, 2011 HS	Cedar Run District Outdoor T&F Championships	11:35.32	2	768
May 1, 2010 HS	VMI High School Classic	11:35.60	5	767
May 13, 2010 HS	Cedar Run District Outdoor T&F Championships	11:41.62	1	752
April 21, 2012 HS	The Running Store City-County Championship	11:43.63	1	746
May 5, 2012 HS	Charles City Last Chance Invitational	11:46.42	1	739
May 16, 2013 HS	Cedar Run District Outdoor T&F Championships	11:46.74	2	738
April 14, 2010 HS	Cedar Run Preview Meet	11:55.44	1	717
May 28, 2010 HS	Northwest Region Outdoor T&F Championships	12:01.05	9	703

400m

630

Points

1:06.64

Personal Record

Sort:

Date	Meet	Mark	Place	Points
April 6, 2011 HS	Heritage (Leesburg) Tri Meet	1:06.64	1	630

400h

Points

7:35.41

Personal Record

Sort:

Date	Meet	Mark	Place	Points
April 16, 2016 HS	New Captain's Classic/Combined Events	7:35.41	2	1

5000m_cc

802

Points

18:23.90

Personal Record

Sort:

Date	Meet	Mark	Place	Points
Nov. 24, 2012 HS	Nike Cross Nationals Southeast Regional	18:23.90	24	802
Oct. 3, 2014 HS	Notre Dame Adidas Invitational	18:36.80	129	781
Nov. 2, 2013 HS	Atlantic 10 Championship	18:47.90	66	764
Nov. 1, 2012 HS	Northwest Region XC Championships	18:54.50	2	753
Oct. 2, 2010 HS	Octoberfest Invitational	19:07.00	12	734
Oct. 13, 2012 HS	Albemarle Invitational	19:07.30	6	733
Nov. 10, 2012 HS	VHSL State Cross Country Championships	19:10.00	27	729
Nov. 13, 2010 HS	VHSL State Cross Country Championships	19:11.00	24	728
Oct. 29, 2016 HS	Atlantic 10 Championship	19:19.00	100	715
Nov. 4, 2010 HS	Northwest Region XC Championships	19:27.00	6	703
Nov. 1, 2014 HS	Atlantic 10 Championship	19:30.40	68	698
Oct. 9, 2010 HS	Albemarle Invitational	19:38.80	8	686
Oct. 18, 2012 HS	Cedar Run District XC Championships	19:39.00	2	685
Aug. 27, 2011 HS	Great Meadow Invitational	19:49.00	10	671
Sept. 17, 2011 HS	Oatlands Invitational	19:50.00	4	669
Nov. 5, 2009 HS	Northwest Region XC Championships	19:54.50	16	662
Oct. 1, 2011 HS	Octoberfest Invitational	19:57.00	27	659
Sept. 22, 2012 HS	Oatlands Invitational	20:09.00	12	641
Oct. 20, 2010 HS	Cedar Run District XC Championships	20:11.00	2	639
Aug. 28, 2010 HS	Great Meadow Invitational	20:17.00	15	630
Sept. 26, 2009 HS	Oatlands Invitational	20:20.00	6	626
Sept. 25, 2010 HS	Oatlands Invitational	20:23.00	3	621
Aug. 29, 2009 HS	Great Meadow Invitational	21:23.00	39	539
Oct. 28, 2009 HS	Cedar Run District XC Championships	21:33.48	7	526

6000m_cc

795

Points

22:44.90

Personal Record

Sort:

Date	Meet	Mark	Place	Points
Oct. 19, 2013 HS	Santa Clara Bronco Invitational	22:44.90	146	795
Oct. 18, 2014 HS	Princeton Invitational	23:20.00	110	751
Oct. 5, 2013 HS	Paul Short Run	23:34.00	322	734
Oct. 14, 2016 HS	VertCross Invitational	24:15.50	105	684
Sept. 13, 2014 HS	Salty Dog Invitational	24:25.68	79	672
Feb. 15, 2014 HS	USA Cross Country Championships	26:45.00	38	519

800m

749

Points

2:25.64

Personal Record

Sort:

Date	Meet	Mark	Place	Points
April 17, 2013 HS	Stonewall Jackson Tri Meet	2:25.64	1	749
April 6, 2011 HS	Heritage (Leesburg) Tri Meet	2:29.74	2	692
April 10, 2013 HS	Cedar Run Mini 4/10/13	2:30.34	1	683
April 17, 2010 HS	John Handley Invitational	2:31.64	9	666
April 24, 2013 HS	Cedar Run Mini 4/24/13	2:33.74	1	637

mile

789

Points

5:19.72

Personal Record

Sort:

Date	Meet	Mark	Place	Points
Feb. 1, 2014 HS	Patriot Games	5:19.72	16	789
Feb. 11, 2017 HS	Finn Pincus Invitational	5:24.71	3	759

3mile_cc

682

Points

18:57.80

Personal Record

Sort:

Date	Meet	Mark	Place	Points
Sept. 8, 2012 HS	Fork Union Invitational	18:57.80	3	682

Mile

Event Group

870

Points

5:04.89

Personal Record

1600m

Event

Date	Event	Meet	Mark	Place	Points
May 24, 2013 HS	1600m	Northwest Region Outdoor T&F Championships	5:04.89	1	870
May 25, 2012 HS	1600m	Northwest Region Outdoor T&F Championships	5:07.27	2	855
May 27, 2011 HS	1600m	Northwest Region Outdoor T&F Championships	5:08.14	6	849
June 1, 2013 HS	1600m	VHSL Group AAA State Outdoor T&F Championships	5:08.52	10	847
May 16, 2013 HS	1600m	Cedar Run District Outdoor T&F Championships	5:08.78	1	845
May 11, 2013 HS	1500m	The Victor Cahoon Track Classic	4:49.12	1	843
May 1, 2013 HS	1600m	Freedom, Osbourn @ Broad Run	5:09.24	1	842
May 11, 2013 HS	1600m	The Victor Cahoon Track Classic	5:10.37	1	835
April 6, 2013 HS	1600m	The Running Store City-County Championship	5:11.49	1	828
April 11, 2015 HS	1500m	Mason Spring Invitational	4:52.98	18	818
May 5, 2012 HS	1600m	Charles City Last Chance Invitational	5:13.59	1	815
May 13, 2010 HS	1600m	Cedar Run District Outdoor T&F Championships	5:13.75	2	814
May 16, 2012 HS	1600m	Cedar Run District Outdoor T&F Championships	5:13.91	1	813
May 19, 2011 HS	1600m	Cedar Run District Outdoor T&F Championships	5:14.34	3	811
March 30, 2013 HS	1600m	Charles City Invitational	5:16.20	1	799
April 30, 2011 HS	1600m	Cassel's XBC Track Experience	5:16.95	4	795
April 21, 2012 HS	1600m	The Running Store City-County Championship	5:17.10	3	794
May 28, 2010 HS	1600m	Northwest Region Outdoor T&F Championships	5:17.35	5	792
Feb. 1, 2014 HS	Mile	Patriot Games	5:19.72	16	789
May 7, 2011 HS	1600m	VMI High School Classic	5:18.89	4	783
April 9, 2011 HS	1600m	The Running Store City-County Championship	5:18.94	2	782
June 4, 2011 HS	1600m	VHSL Group AAA State Outdoor T&F Championships	5:19.69	19	778
April 24, 2013 HS	1600m	Cedar Run Mini 4/24/13	5:20.44	1	773
April 17, 2010 HS	1600m	John Handley Invitational	5:21.74	3	766
April 25, 2012 HS	1600m	Cedar Run Quad Meet	5:22.24	1	763
Feb. 11, 2017 HS	Mile	Finn Pincus Invitational	5:24.71	3	759
April 2, 2011 HS	1600m	Wolverine Invitational	5:23.14	3	757
May 8, 2010 HS	1500m	The Victor Cahoon Track Classic Presented by Saucony	5:03.67	4	748
June 5, 2010 HS	1600m	VHSL Group AAA State Outdoor T&F Championships	5:25.32	25	744
March 23, 2011 HS	1600m	Heritage, Loudoun Valley, Osbourn	5:25.74	1	742
March 24, 2012 HS	1600m	Brian Watkins I-95 Invitational	5:27.11	2	734
May 1, 2010 HS	1600m	VMI High School Classic	5:28.39	9	726
April 10, 2013 HS	1600m	Cedar Run Mini 4/10/13	5:29.74	1	718
March 24, 2010 HS	1600m	Heritage (Leesburg) Tri Meet #1	5:31.24	1	709
April 28, 2010 HS	1600m	Heritage Tri Meet #2	5:32.04	1	705

Cross Country

Event Group

802

Points

18:23.90

Personal Record

5K XC

Event

Date	Event	Meet	Mark	Place	Points
Nov. 24, 2012 HS	5K XC	Nike Cross Nationals Southeast Regional	18:23.90	24	802
Oct. 19, 2013 HS	6000mCC	Santa Clara Bronco Invitational	22:44.90	146	795
Oct. 3, 2014 HS	5K XC	Notre Dame Adidas Invitational	18:36.80	129	781
Nov. 2, 2013 HS	5K XC	Atlantic 10 Championship	18:47.90	66	764
Nov. 1, 2012 HS	5K XC	Northwest Region XC Championships	18:54.50	2	753
Oct. 18, 2014 HS	6000mCC	Princeton Invitational	23:20.00	110	751
Oct. 2, 2010 HS	5K XC	Octoberfest Invitational	19:07.00	12	734
Oct. 5, 2013 HS	6000mCC	Paul Short Run	23:34.00	322	734
Oct. 13, 2012 HS	5K XC	Albemarle Invitational	19:07.30	6	733
Nov. 10, 2012 HS	5K XC	VHSL State Cross Country Championships	19:10.00	27	729
Nov. 13, 2010 HS	5K XC	VHSL State Cross Country Championships	19:11.00	24	728
Sept. 3, 2016 HS	2MileCC	Spider Alumni Open	11:59.30	44	718
Oct. 29, 2016 HS	5K XC	Atlantic 10 Championship	19:19.00	100	715
Sept. 5, 2015 HS	2MileCC	Spider Alumni Open	12:00.70	24	715
Nov. 4, 2010 HS	5K XC	Northwest Region XC Championships	19:27.00	6	703
Nov. 1, 2014 HS	5K XC	Atlantic 10 Championship	19:30.40	68	698
Oct. 9, 2010 HS	5K XC	Albemarle Invitational	19:38.80	8	686
Oct. 18, 2012 HS	5K XC	Cedar Run District XC Championships	19:39.00	2	685
Aug. 29, 2014 HS	2MileCC	Spider Alumni Open	12:13.00	28	684
Oct. 14, 2016 HS	6000mCC	VertCross Invitational	24:15.50	105	684
Sept. 8, 2012 HS	3 Mile XC	Fork Union Invitational	18:57.80	3	682
Sept. 13, 2014 HS	6000mCC	Salty Dog Invitational	24:25.68	79	672
Aug. 27, 2011 HS	5K XC	Great Meadow Invitational	19:49.00	10	671
Sept. 17, 2011 HS	5K XC	Oatlands Invitational	19:50.00	4	669
Nov. 5, 2009 HS	5K XC	Northwest Region XC Championships	19:54.50	16	662
Oct. 1, 2011 HS	5K XC	Octoberfest Invitational	19:57.00	27	659
Sept. 22, 2012 HS	5K XC	Oatlands Invitational	20:09.00	12	641
Oct. 20, 2010 HS	5K XC	Cedar Run District XC Championships	20:11.00	2	639
Aug. 28, 2010 HS	5K XC	Great Meadow Invitational	20:17.00	15	630
Sept. 26, 2009 HS	5K XC	Oatlands Invitational	20:20.00	6	626
Sept. 25, 2010 HS	5K XC	Oatlands Invitational	20:23.00	3	621
Aug. 29, 2009 HS	5K XC	Great Meadow Invitational	21:23.00	39	539
Oct. 28, 2009 HS	5K XC	Cedar Run District XC Championships	21:33.48	7	526
Feb. 15, 2014 HS	6000mCC	USA Cross Country Championships	26:45.00	38	519

Distance

Event Group

837

Points

11:09.14

Personal Record

3200m

Event

Date	Event	Meet	Mark	Place	Points
June 4, 2011 HS	3200m	VHSL Group AAA State Outdoor T&F Championships	11:09.14	9	837
April 9, 2011 HS	3200m	The Running Store City-County Championship	11:12.30	1	829
April 25, 2012 HS	3200m	Cedar Run Quad Meet	11:17.24	1	815
May 7, 2011 HS	3200m	VMI High School Classic	11:17.65	3	814
May 1, 2013 HS	3200m	Freedom, Osbourn @ Broad Run	11:17.74	1	814
May 16, 2012 HS	3200m	Cedar Run District Outdoor T&F Championships	11:19.83	1	808
Jan. 25, 2014 HS	3000m	Hokie Invitational (College)	10:36.54	8	806
May 25, 2012 HS	3200m	Northwest Region Outdoor T&F Championships	11:24.10	3	797
May 27, 2011 HS	3200m	Northwest Region Outdoor T&F Championships	11:25.13	3	794
April 6, 2013 HS	3200m	The Running Store City-County Championship	11:25.35	2	794
May 11, 2013 HS	3000m	The Victor Cahoon Track Classic	10:42.18	1	790
Jan. 18, 2014 HS	3000m	Maryland Terrapin Indoor Invitational	10:43.35	12	787
Feb. 23, 2014 HS	3000m	Atlantic 10 Conference Indoor Championship	10:43.77	6	786
May 11, 2013 HS	3200m	The Victor Cahoon Track Classic	11:29.38	1	783
April 24, 2010 HS	3200m	Cassel's XBC Track Experience	11:30.47	1	780
April 2, 2011 HS	3200m	Wolverine Invitational	11:34.09	4	771
May 19, 2011 HS	3200m	Cedar Run District Outdoor T&F Championships	11:35.32	2	768
May 1, 2010 HS	3200m	VMI High School Classic	11:35.60	5	767
May 8, 2010 HS	3000m	The Victor Cahoon Track Classic Presented by Saucony	10:52.79	4	760
Jan. 14, 2017 HS	3000m	Virginia Tech Invitational (College)	10:53.91	4	757
May 13, 2010 HS	3200m	Cedar Run District Outdoor T&F Championships	11:41.62	1	752
Jan. 16, 2016 HS	3000m	Art and Linda Maillet Open	10:57.30	7	748
April 21, 2012 HS	3200m	The Running Store City-County Championship	11:43.63	1	746
May 5, 2012 HS	3200m	Charles City Last Chance Invitational	11:46.42	1	739
May 16, 2013 HS	3200m	Cedar Run District Outdoor T&F Championships	11:46.74	2	738
April 14, 2010 HS	3200m	Cedar Run Preview Meet	11:55.44	1	717
May 28, 2010 HS	3200m	Northwest Region Outdoor T&F Championships	12:01.05	9	703

Steeple

Event Group

853

Points

11:47.04

Personal Record

3000mSC

Event

Date	Event	Meet	Mark	Place	Points
May 8, 2016 HS	3000mSC	Atlantic 10 Outdoor Championships	11:47.04	12	853
March 25, 2016 HS	3000mSC	Fred Hardy Invitational	11:49.86	3	847
May 4, 2015 HS	3000mSC	Atlantic 10 Outdoor Championships	11:57.36	12	831
March 25, 2017 HS	3000mSC	Fred Hardy Invitational	12:03.26	8	819
April 18, 2015 HS	3000mSC	JMU Invitational	12:09.17	3	807

Long Sprints

Event Group

630

Points

1:06.64

Personal Record

400m

Event

Date	Event	Meet	Mark	Place	Points
April 6, 2011 HS	400m	Heritage (Leesburg) Tri Meet	1:06.64	1	630

Hurdles

Event Group

Points

7:35.41

Personal Record

400H

Event

Date	Event	Meet	Mark	Place	Points
April 16, 2016 HS	400H	New Captain's Classic/Combined Events	7:35.41	2	1

Mid-D

Event Group

749

Points

2:25.64

Personal Record

800m

Event

Date	Event	Meet	Mark	Place	Points
April 17, 2013 HS	800m	Stonewall Jackson Tri Meet	2:25.64	1	749
April 6, 2011 HS	800m	Heritage (Leesburg) Tri Meet	2:29.74	2	692
April 10, 2013 HS	800m	Cedar Run Mini 4/10/13	2:30.34	1	683
April 17, 2010 HS	800m	John Handley Invitational	2:31.64	9	666
April 24, 2013 HS	800m	Cedar Run Mini 4/24/13	2:33.74	1	637

Season Bests

Mile event group

1600m 2010 · Cedar Run D…

5:13.75 814 pts

1600m 2011 · Northwest R…

5:08.14 849 pts

1600m 2012 · Northwest R…

5:07.27 855 pts

1600m 2013 · Northwest R…

5:04.89 870 pts

Distance event group

3200m 2010 · Cassel's XB…

11:30.47 780 pts

3200m 2011 · VHSL Group …

11:09.14 837 pts

3200m 2012 · Cedar Run Q…

11:17.24 815 pts

3200m 2013 · Freedom, Os…

11:17.74 814 pts

Cross Country event group

5000m 2009 · Northwest R…

19:54.50 662 pts

5000m 2010 · Octoberfest…

19:07.00 734 pts

5000m 2011 · Great Meado…

19:49.00 671 pts

5000m 2012 · Nike Cross …

18:23.90 802 pts

Mid-D event group

800m 2010 · John Handle…

2:31.64 666 pts

800m 2011 · Heritage (L…

2:29.74 692 pts

800m 2013 · Stonewall J…

2:25.64 749 pts

Long Sprints event group

400m 2011 · Heritage (L…

1:06.64 630 pts

Emma Nowak

Emma Nowak

Emma Nowak

Emma Nowak

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