Racecast

John Nowak

Spotswood (NJ) · 12 · GMCNJ D2NJSIAA CENTRAL D1GREATER MIDDLESEX · Compare head to head

Athlete rating 118.1 2013 TF season
Best race 122.2 XC
Races 77
Seasons 5 2009 — 2013

RankedNation #13476·NJ #364·NJ D2 #171·NJSIAA CENTRAL #109·NJSIAA CENTRAL D1 #22·GMC #37·Team #7 ?

Training paces & VO2max → critical speed 6:54/mi, fitted from 19 races in 2010

Cross Country

2012 XC 116.9

Spotswood (NJ) · Grade 12

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2012-11-10 Delsea HS 5000m 17:48 306th · 3rd on team 115.9 -0.026 ★CR CSR
2012-10-27 Thompson Park 5000m 17:55.1 48th · 2nd on team 116.2 -0.016 ★CR CSR
2012-10-09 Thompson Park 5000m 17:59 2nd · 2nd on team 115.2 -0.016
2012-10-06 Holmdel Park 5000m 18:33 42nd · 3rd on team 115.8 +0.004 ★CR CSR
2012-10-02 Spring Lake Park 5000m 16:47 2nd · 2nd on team 122.2 -0.021 ★PR ★CR ★R SR CSR RSR
2012-09-28 Spotswood HS 5000m 17:56 3rd · 3rd on team 116.8 -0.015 ★CR CSR
2012-09-25 Merrill Park 5000m 17:31 2nd · 2nd on team 118.8 -0.019 PR ★CR R SR CSR RSR
2012-09-22 Garret Mountain Reservation 5000m 18:08 2nd · 2nd on team 116.5 -0.012 ★CR CSR
2012-09-19 Thompson Park 5000m 18:10 2nd · 2nd on team 114.8 -0.016
2012-09-15 Cherokee Challenge 3200m 10:51 131st · 3rd on team 118.2 -0.011 ★PR ★CR SR CSR RSR
2012-09-11 Thompson Park 5000m 17:59 2nd · 2nd on team 116.1 -0.016 CR SR CSR RSR

2011 XC 114.5

Spotswood (NJ) · Grade 11

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2011-11-05 Thompson Park 5000m 18:04 44th · 2nd on team 116.0 -0.016 CR CSR
2011-10-29 Thompson Park 5000m 18:28 39th · 2nd on team 115.6 -0.016
2011-10-18 Thompson Park 5000m 18:08 2nd · 2nd on team 115.2 -0.016
2011-10-15 Thompson Park 5000m 18:06 14th · 2nd on team 116.6 -0.016 CR CSR
2011-10-11 Merrill Park 5000m 17:53 2nd · 2nd on team 117.0 -0.019 CR CSR
2011-10-04 Thompson Park 5000m 18:23 2nd · 2nd on team 113.4 -0.016
2011-09-30 Lehigh University - Murray H. Goodman Campus 5000m 18:31 252nd · 2nd on team 108.6 -0.069 ★CR CSR
2011-09-24 Garrett Mountain Park 5000m 18:26 15th · 2nd on team 114.9 -0.006 ★CR CSR
2011-09-20 Thompson Park 5000m 18:23 2nd · 2nd on team 111.6 -0.016 CR CSR
2011-09-17 Warinanco Park 5250m 18:53.6 65th · 3rd on team 112.1 -0.056 ★PR ★CR SR CSR
2011-09-13 Mountain View Park 5000m 17:53 1st · 1st on team 118.5 -0.011 PR ★CR R SR CSR RSR

2010 XC 108.6

Spotswood (NJ) · Grade 10

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2010-10-30 Thompson Park 5000m 19:16 60th · 7th on team 108.7 -0.016 CR CSR
2010-10-22 Buccleuch Park 5000m 18:41 5th · 5th on team 113.0 -0.009 ★CR R CSR RSR
2010-10-19 Merrill Park 5000m 18:41 4th · 4th on team 110.1 -0.019 PR CR SR CSR
2010-10-16 Thompson Park 5000m 19:48 6th · 6th on team 106.3 -0.016
2010-10-12 Thompson Park 5000m 19:21 4th · 4th on team 108.9 -0.016 CR CSR
2010-10-09 Van Cortlandt Park 4023m 16:48.5 153rd · 7th on team 100.7 -0.004 ★PR ★CR SR CSR
2010-09-21 Thompson Park 5000m 19:30 5th · 5th on team 106.9 -0.016 CR CSR
2010-09-14 Thompson Park 5000m 19:57 5th · 5th on team 105.0 -0.016 CR CSR
2010-09-11 Cherokee Challenge 3218m 11:35 95th · 3rd on team 112.3 -0.011 ★PR ★CR R SR CSR RSR
2010-09-07 Spotswood HS 5000m 19:08 4th · 4th on team 110.8 -0.015 PR CR SR CSR
2010-09-02 Holmdel Park 5000m 19:17 3rd · 3rd on team 112.3 +0.004 PR CR R SR CSR RSR

2009 XC 93.0

Spotswood (NJ) · Grade 9

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2009-10-20 Columbia Park 5000m 20:47 9th · 9th on team 101.6 -0.002 ★CR CSR
2009-10-17 Thompson Park 4180m 15:37 12th · 4th on team 67.3 — ★PR ★CR SR CSR
2009-10-13 Thompson Park 5000m 20:58 9th · 9th on team 100.2 -0.016 CR CSR
2009-10-10 Van Cortlandt Park 2011m 7:28.5 53rd · 4th on team 102.2 -0.025 ★PR ★CR SR CSR
2009-10-06 Thompson Park 5000m 21:04 9th · 9th on team 100.0 -0.016 CR CSR
2009-10-03 Holmdel Park 3200m 13:48 51st · 4th on team 101.7 +0.077 PR ★CR SR CSR
2009-09-29 South River HS 5000m 22:07 12th · 12th on team 96.3 -0.013 ★CR CSR
2009-09-26 Garrett Mountain Park 3200m — — — +0.038 PR ★CR SR CSR
2009-09-22 Waterfront Park 5000m 20:00 6th · 6th on team 105.7 -0.014 PR ★CR R SR CSR RSR
2009-09-15 Warren Park 5000m 21:58 12th · 12th on team 96.4 -0.003 PR ★CR R SR CSR RSR
2009-09-11 Freedom Park 2655m — — — +0.025 ★PR ★CR SR CSR
2009-09-08 Spotswood HS 5000m 22:48 15th · 15th on team 92.2 -0.015 PR CR R SR CSR RSR
2009-09-03 Holmdel Park 2400m 17:38 4th · 4th on team 59.0 +0.111 ★PR ★CR R SR CSR RSR

Track & Field

2013 TF 116.5

Spotswood (NJ) · Grade 12

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2013-05-11 Middlesex County Championship 3200m 10:41.9 3rd · 3rd on team 112.8 -0.042
2013-05-07 Metuchen at Spotswood 3200m 10:31.9 1st · 1st on team 116.0 -0.033
2013-04-02 Spotswood at Colonia 1600m 4:49.7 2nd · 2nd on team 119.1 -0.020 ★PR SR RSR
2013-04-02 Spotswood at Colonia 3200m 10:33 1st · 1st on team 117.9 -0.020
2013-02-16 New Jersey State Championships 3200m 10:24.35 15th · 1st on team 116.6 -0.042 ★PR SR RSR

2012 TF 113.1

Spotswood (NJ) · Grade 11

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2012-04-17 Metuchen HS Dual - Boys and Girls 3200m 10:53 1st · 1st on team 111.7 -0.044
2012-04-07 Metuchen Relays Boys and Girls 5000m 17:20.2 1st · 1st on team 114.4 -0.044 ★PR SR
2012-04-03 Bishop Ahr HS Dual Boys and Girls 3200m 10:57 1st · 1st on team 110.6 -0.045
2012-02-07 NJSIAA Indoor Sectionals - CJ Grps. 1 & 2 3200m 10:33.67 10th · 1st on team 114.6 -0.042 PR SR RSR
2012-01-28 GMC Championship Meet 3200m 10:35.11 13th · 1st on team 114.4 -0.042 PR SR RSR

2011 TF 107.7

Spotswood (NJ) · Grade 10

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2011-05-19 Spotswood vs Perth Amboy 3200m 10:54 1st · 1st on team 111.4 -0.037 PR SR
2011-05-14 Greater Middlesex Conference Championship Meet 3200m 10:55 8th · 3rd on team 110.0 -0.042 PR SR
2011-05-10 Edison HS [B] vs Spotswood 1600m 4:57 1st · 1st on team 113.9 -0.033 PR R SR RSR
2011-04-26 Woodbridge HS [B&G] vs Spotswood 3200m 11:12 1st · 1st on team 110.0 -0.033 PR SR RSR
2011-04-20 Monroe & Metuchen vs Spotswood 3200m 12:05 2nd · 2nd on team 101.1 -0.033
2011-04-20 Monroe & Metuchen vs Spotswood 800m 2:19 4th · 4th on team 107.6 -0.033 ★PR SR
2011-04-13 JF Kennedy & North Brunswick v Spotswood 3200m 11:13 4th · 2nd on team 108.6 -0.033 PR SR RSR
2011-02-11 NJSIAA Sectional Championships - CJ Group 1 3200m 11:18.37 11th · 2nd on team 107.0 -0.042
2011-01-03 Colts Neck and Friends Invite 3200m 11:15.11 8th · 1st on team 107.5 -0.042 PR SR RSR
2010-12-18 Merli Invitational - Small Schools 3200m 12:07.34 28th · 2nd on team 99.5 -0.042 PR SR RSR

2010 TF 104.4

Spotswood (NJ) · Grade 9

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2010-06-02 Metuchen vs Spotswood 1600m 5:30 3rd · 3rd on team 102.4 -0.033
2010-06-02 Metuchen vs Spotswood 800m 2:25 2nd · 2nd on team 103.4 -0.033 PR SR
2010-05-18 Race results → 800m 2:27 3rd · 3rd on team — — PR SR
2010-05-18 Race results → 1600m 5:18 3rd · 3rd on team — —
2010-05-15 Race results → 1600m 5:24 4th · 4th on team — —
2010-05-15 Race results → 800m 2:30 4th · 4th on team — —
2010-05-07 Metuchen Frosh Soph Bulldog Invite 1600m 5:09.7 1st · 1st on team 107.4 -0.044 PR R SR RSR
2010-05-04 Race results → 1600m 5:15 4th · 4th on team — — PR SR
2010-04-13 Race results → 3200m 12:12 6th · 6th on team — — PR SR
2010-04-13 Race results → 800m 2:29 4th · 4th on team — — PR SR
2010-04-13 Race results → 1600m 5:25 4th · 4th on team — — PR SR