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Alauna Carstens

Evergreen State (Wash.) (WA) · Sr · EVERGREEN2A · Compare head to head

Athlete rating 115.9 2026 TF season
Best race 138.3 XC
Races 145
Seasons 11 2016 — 2026

RankedNation #2524·NAIA #97·WA #103·Team #1 ?

Training paces & VO2max → critical speed 5:56/mi, fitted from 14 races in 2025

Rating scale ?

Cross Country

2025 XC 121.2

Evergreen State (Wash.) (WA) · Grade Jr

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2025-11-21 Apalachee Regional Park 6000m 21:02.1 4th · 1st on team 121.7 +0.015 ★CR CSR
2025-11-07 Oak Knoll Golf Course 6000m 20:49.6 1st · 1st on team 120.2 -0.012
2025-10-18 Oak Knoll Golf Course 6000m 20:15.16 1st · 1st on team 122.8 -0.012 ★PR ★CR SR CSR RSR
2025-10-04 Bush Park 5000m 16:59.4 3rd · 1st on team 121.0 -0.002 ★PR ★CR SR CSR RSR
2025-09-20 PLU Meadows Disc Golf Course 6000m 21:19.9 1st · 1st on team 120.5 +0.015 ★CR SR CSR RSR

2024 XC 121.8

UNATTACHED (TX) · Grade Jr

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2024-10-05 Bush Park 5000m 17:11.6 3rd · 1st on team 121.8 -0.002 PR CR SR CSR RSR

2023 XC 117.6

Evergreen State (Wash.) (WA) · Grade So

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2023-11-17 Fort Vancouver National Historic Site 6000m 22:05.5 15th · 1st on team 119.0 +0.029 ★CR CSR RSR
2023-11-03 College of Idaho 6000m 21:33.1 4th · 1st on team 118.7 +0.003 ★CR CSR
2023-10-14 Oak Knoll Golf Course 6000m 21:07.8 2nd · 1st on team 118.9 -0.012 PR CR SR CSR RSR
2023-09-30 Bush Park 5000m 17:40.6 8th · 1st on team 117.6 -0.002 PR CR SR CSR RSR
2023-09-16 Paciific Lutheran University 6000m 22:25.5 5th · 1st on team 113.6 +0.002 PR ★CR SR CSR RSR

2021 XC 131.1

Shelton (CT) · Grade 12

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2021-11-06 Sun Willows Golf Course 5000m 18:36.5 3rd · 1st on team 135.3 +0.004 ★CR CSR
2021-10-28 Lewis River Golf Course 5000m 18:32 1st · 1st on team 135.2 -0.006 PR ★CR SR CSR
2021-10-20 Pioneer Park 5000m 19:27.7 1st · 1st on team 130.8 +0.019
2021-10-13 Shelton High School 5000m 18:52 1st · 1st on team 129.5 -0.025 ★CR CSR
2021-10-09 Lakewood HS 5000m 18:45.9 5th · 1st on team 133.5 -0.002 PR ★CR SR CSR
2021-10-06 Pioneer Park 5000m 19:49.7 1st · 1st on team 127.4 +0.019
2021-09-22 Pioneer Park 5000m 19:20.8 1st · 1st on team 130.3 +0.019 ★CR SR CSR
2021-09-18 Salt Creek Park 4828m 18:31.7 2nd · 1st on team 128.4 -0.015 ★PR ★CR SR CSR
2021-09-15 Shelton High School 4000m 17:38 1st · 1st on team 120.2 +0.084 ★PR ★CR SR CSR
2021-09-11 Capital HS 3588m 13:53.8 2nd · 1st on team 132.9 +0.064 SR CSR
2021-09-04 The Hydrangea Ranch 5000m 19:48.1 1st · 1st on team 138.3 +0.104 ★CR ★R SR CSR RSR

2020 XC 117.9

Shelton (CT) · Grade 11

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2021-03-18 Hudson's Bay HS 5000m 20:11.8 6th · 1st on team 126.7 +0.021 ★CR SR CSR RSR
2021-03-13 Lake Isabella State Park 5000m 21:47.9 1st · 1st on team 119.5 +0.042 ★CR SR CSR
2021-03-06 Lake Isabella State Park 5000m 21:51 1st · 1st on team 119.1 +0.042 CR SR CSR
2021-02-27 Makarenko Park 5000m 22:51 1st · 1st on team 109.6 +0.000 ★CR SR CSR
2021-02-17 Shelton High School 4000m 19:23.4 1st · 1st on team 109.9 +0.084 PR CR SR CSR
2020-08-21 Capital HS 3000m 11:54 1st · 1st on team 122.5 +0.017 ★CR SR CSR RSR

2019 XC 127.8

Shelton (CT) · Grade 10

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2019-11-09 Sun Willows Golf Course 5000m 19:36.4 46th · 1st on team 126.1 +0.004 CR CSR
2019-11-02 Chambers Creek Properties Central Meadow 5000m 19:53.9 8th · 1st on team 125.9 +0.013 ★CR CSR
2019-10-24 Ft. Steilacoom Park 5000m 19:20.5 2nd · 1st on team 128.5 +0.006 PR ★CR SR CSR
2019-10-16 Lincoln HS 3218m 11:58.7 5th · 1st on team 126.9 -0.024 ★PR ★CR SR CSR
2019-10-12 Lakewood HS 5000m 19:27.2 80th · 1st on team 126.2 -0.002 PR CR SR CSR
2019-09-14 Capital HS 3588m 13:42.2 3rd · 1st on team 132.6 +0.064 ★PR ★CR SR CSR RSR
2019-09-07 The Hydrangea Ranch 5000m 20:53.2 14th · 1st on team 128.6 +0.104 CR SR CSR RSR

2018 XC 121.1

Shelton (CT) · Grade 9

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2018-11-03 Sun Willows Golf Course 5000m 21:28.1 120th · 2nd on team 116.3 +0.004 CR CSR
2018-10-27 Chambers Creek Properties Central Meadow 5000m 20:52.8 18th · 1st on team 119.8 +0.013 CR CSR
2018-10-18 Ft. Steilacoom Park 5000m 20:51.9 8th · 1st on team 119.6 +0.006 CR CSR
2018-09-29 Portland Meadows Race Track 5000m 20:01.6 60th · 1st on team 125.2 +0.016 PR ★CR SR CSR RSR
2018-09-15 Salt Creek Park 4828m 19:36.5 6th · 1st on team 118.8 -0.015 PR CR SR CSR
2018-09-12 Lake Isabella State Park 3218m 13:04.6 1st · 1st on team 123.4 +0.055 PR ★CR SR CSR
2018-09-08 Capital HS 3588m 14:39.7 3rd · 1st on team 124.1 +0.064 PR CR SR CSR RSR
2018-09-01 The Hydrangea Ranch 5000m 22:06.4 21st · 1st on team 121.8 +0.104 PR CR SR CSR RSR

2017 XC 128.3

Oakland Bay (WA) · Grade 8

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2017-10-11 Capital HS 1915m 6:51 1st · 1st on team 123.4 -0.107 ★PR ★CR SR CSR
2017-10-04 Mason County Recreation Area 3000m 11:48.3 1st · 1st on team 126.2 -0.038 ★PR ★CR SR CSR
2017-09-29 Deschutes River Ranch 3000m 12:25 1st · 1st on team 126.9 +0.012 PR ★CR SR CSR
2017-09-23 Lake Sylvia 2500m 10:22 1st · 1st on team 128.0 +0.058 ★PR ★CR SR CSR
2017-09-13 Lake Isabella State Park 3218m 13:27.5 1st · 1st on team 129.3 +0.055 PR CR SR CSR
2017-09-02 The Hydrangea Ranch 3000m 13:13.1 4th · 1st on team 136.2 +0.162 PR ★CR SR CSR RSR

2016 XC 114.7

Oakland Bay (WA) · Grade 7

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2016-09-30 Deschutes River Ranch 3000m 13:31.2 4th · 1st on team 114.7 +0.012 PR CR SR CSR RSR

Track & Field

2026 TF 114.8

Evergreen State (Wash.) (WA) · Grade Sr

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2026-04-03 Whitworth Peace Meet 2026 10-km 36:19.66 1st · 1st on team 116.1 -0.029 SR
2026-03-07 NAIA Indoor Championships 3000m 9:51.95 2nd · 1st on team 117.5 -0.053 SR RSR
2026-02-13 2026 Whitworth Indoor Invite 3000m 10:21.18 2nd · 1st on team 114.0 -0.036
2026-02-13 2026 Whitworth Indoor Invite 1mile 5:05.64 4th · 1st on team 114.5 -0.036
2026-01-30 2026 UW Invite / Mile City 3000m 9:52.49 44th · 1st on team 115.8 -0.046 SR RSR
2026-01-30 2026 UW Invite / Mile City 1mile 5:04.59 109th · 1st on team 113.0 -0.046 SR
2026-01-23 Prairie Wolf Indoor Invitational 3000m 10:08.7 1st · 1st on team 115.3 -0.044 SR RSR
2026-01-17 2026 UW Preview 3000m 10:13.3 36th · 1st on team 111.9 -0.046 SR RSR

2025 TF 116.3

Evergreen State (Wash.) (WA) · Grade Jr

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2025-05-21 NAIA Outdoor National Championships 10-km 35:47.91 8th · 1st on team 114.6 -0.031
2025-05-09 Cascade Collegiate Conference Outdoor Championships 10-km 37:36.4 1st · 1st on team 113.7 -0.030
2025-05-03 Oregon State High Performance 5000m 16:58.34 4th · 1st on team 116.4 -0.044
2025-05-02 Meet results → 5000 Meters 16:58.35 4th · 1st on team — — ★PR SR
2025-04-18 Meet results → Women's 5000 Meters 16:55.87 7th · 1st on team — — ★PR SR
2025-04-11 John Knight Invite 1500m 4:37.92 6th · 1st on team 115.2 -0.043 SR
2025-04-04 2025 Whitworth Peace Meet 10-km 35:33.05 1st · 1st on team 119.0 -0.029 ★PR SR
2025-03-21 2025 Oregon Preview 5000m 16:58.27 1st · 1st on team 119.0 -0.039 ★PR SR RSR
2025-03-01 NAIA Indoor National Championships 3000m 10:08.9 14th · 2nd on team 114.0 -0.053
2025-03-01 NAIA Indoor National Championships 3000m 9:43.4 3rd · 1st on team 118.9 -0.053 RSR
2025-02-14 2025 Husky Classic 1mile 4:57.58 95th · 1st on team 115.6 -0.046 ★PR SR
2025-02-14 2025 Husky Classic 3000m 9:40.7 50th · 1st on team 117.9 -0.046 ★PR SR RSR
2025-02-08 2025 Riverfront Invitational & Multis 5000m 17:15.53 1st · 1st on team 116.3 -0.036 SR
2025-01-31 2025 UW Invitational 3000m 9:44.54 37th · 1st on team 117.1 -0.046 PR SR RSR
2025-01-17 2025 UW Preview/Mile City 3000m 9:56.75 38th · 1st on team 114.7 -0.046 SR RSR

2024 TF 114.9

Evergreen State (Wash.) (WA) · Grade So

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2024-05-24 NAIA Outdoor Championships 5000m 17:42.98 15th · 1st on team 113.5 -0.031
2024-05-24 NAIA Outdoor Championships 5000m 17:43.21 16th · 2nd on team 113.5 -0.031
2024-05-11 Cascade Collegiate Conference Outdoor Championships 1500m 4:42.38 5th · 1st on team 116.5 -0.017 RSR
2024-05-11 Cascade Collegiate Conference Outdoor Championships 5000m 17:44.8 2nd · 1st on team 115.6 -0.017
2024-04-27 Oregon State High Performance 5000m 17:14.43 17th · 1st on team 114.8 -0.044
2024-04-13 L&C Larry Byerly Invite 1500m 4:34.92 3rd · 1st on team 116.3 -0.044 ★PR SR
2024-04-05 John Knight Twilight 1500m 4:35.88 1st · 1st on team 115.8 -0.043 PR SR
2024-03-23 Oregon Preview 5000m 17:11.81 8th · 1st on team 116.3 -0.039 PR SR RSR
2024-03-16 PLU Open 1500m 4:41 2nd · 1st on team 114.5 -0.033 PR SR
2024-02-24 2024 Ken Shannon Last Chance Invite 5000m 17:32.64 24th · 1st on team 112.6 -0.046 PR SR
2024-02-10 2024 Husky Classic 1mile 5:00.64 92nd · 1st on team 114.6 -0.046
2024-02-10 2024 Husky Classic 3000m 9:50.34 88th · 1st on team 116.1 -0.046 PR SR RSR
2024-01-27 2024 UW Invitational 1mile 5:00.12 64th · 1st on team 114.8 -0.046 PR SR
2024-01-21 Portland Indoor #1 1mile 5:07.57 1st · 1st on team 113.9 -0.042 PR SR
2024-01-13 2024 UW Indoor Preview 3000m 9:53.37 40th · 1st on team 115.5 -0.046 PR SR RSR

2022 TF 132.7

Shelton (CT) · Grade 12

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2022-06-19 2022 Nike Outdoor Nationals 2miles 11:10.95 19th · 1st on team 131.4 -0.039 ★PR SR
2022-05-28 WIAA 2A, 3A, 4A State Championship Meet (HS) 1600m 4:58.34 1st · 1st on team 136.4 -0.043 ★PR SR RSR
2022-05-28 WIAA 2A, 3A, 4A State Championship Meet (HS) 3200m 10:44.46 1st · 1st on team 135.5 -0.043 ★PR SR
2022-05-20 2A District 4 Track & Field Championships 1600m 5:03.48 1st · 1st on team 134.0 -0.038 PR SR
2022-05-20 2A District 4 Track & Field Championships 3200m 11:13.35 1st · 1st on team 130.2 -0.038
2022-05-13 Evergeen League Championships 1600m 5:09.99 1st · 1st on team 132.1 -0.036 PR SR
2022-05-13 Evergeen League Championships 3200m 11:12.02 1st · 1st on team 130.7 -0.036
2022-05-06 56th Bob Shaner Invitational 1600m 5:19.14 1st · 1st on team 128.5 -0.038
2022-05-04 Olympia DMR and 3200m 3200m 10:47.76 1st · 1st on team 136.2 -0.035 PR SR RSR
2022-04-30 62nd Shelton Invitational 1mile 5:08.92 1st · 1st on team 132.6 -0.038 PR SR
2022-04-23 Oregon Relays presented by AthleticNET 3000m 10:07.86 8th · 1st on team 135.4 -0.039 PR SR RSR
2022-04-14 Centralia @ Shelton 3200m 11:01.81 1st · 1st on team 132.5 -0.038 PR SR RSR
2022-03-29 Tumwater, Rochester, Centralia @ Shelton 1600m 5:13.35 1st · 1st on team 129.8 -0.038 PR SR RSR

2021 TF 125.1

Shelton (CT) · Grade 11

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2021-05-15 Tacoma High Performance 3200m 11:37.28 2nd · 1st on team 128.3 -0.034 SR
2021-05-06 2A District IV Track & Field Championship 1600m 5:16.84 4th · 1st on team 130.7 -0.031 PR SR RSR
2021-05-06 2A District IV Track & Field Championship 800m 2:31.67 7th · 1st on team 122.7 -0.031
2021-05-01 61st Shelton Invitational 800m 2:28.39 1st · 1st on team 124.3 -0.038 ★PR SR
2021-05-01 61st Shelton Invitational 1600m 5:31.86 1st · 1st on team 123.6 -0.038
2021-04-29 Shelton, Black Hills @ Aberdeen 400m 1:04.5 1st · 1st on team — -0.028 ★PR SR
2021-04-22 Centralia, Shelton @ WF West 800m 2:28.45 2nd · 1st on team 124.6 -0.035 PR SR
2021-04-21 Olympia Invite 3200m and DMR 3200m 11:44.22 11th · 11th on team 127.0 -0.035 SR RSR
2021-04-15 WF West @ Shelton High 1600m 5:23.45 2nd · 1st on team 126.7 -0.038 SR RSR
2021-04-08 Shelton, WF West @ Black Hills HS 1600m 5:26.7 1st · 1st on team 126.0 -0.038 SR RSR
2021-04-01 Tumwater @ Shelton 3200m 12:00.34 1st · 1st on team 122.9 -0.038 SR RSR
2021-03-27 Rochester Centralia @ Shelton 1600m 5:44.28 1st · 1st on team 118.7 -0.038 SR RSR

2019 TF 122.8

Shelton (CT) · Grade 9

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2019-05-18 WCD/SWD 3A District Meet, Day 2 3200m 11:34.84 6th · 1st on team 127.2 -0.042 PR SR
2019-05-09 South Sound Conference Championships - Day 1 & 2 3200m 12:16.86 4th · 1st on team 121.4 -0.038
2019-05-09 South Sound Conference Championships - Day 1 & 2 1600m 5:22.13 5th · 1st on team 128.1 -0.038 PR SR RSR
2019-05-03 55th Shaner Invitational 3200m 12:03.6 3rd · 1st on team 122.6 -0.038 PR SR
2019-05-01 South Sound Froshowcase 800m 2:29 3rd · 1st on team 123.7 -0.035 PR SR
2019-04-20 Chehalis Activators/Classic 1600m 5:27.89 1st · 1st on team 125.6 -0.035 PR SR RSR
2019-04-16 Shelton @ Central Kitsap 800m 2:31.33 1st · 1st on team 122.6 -0.030
2019-04-12 Wolfpack Invitational 3200m 12:19.96 3rd · 1st on team 119.7 -0.038 PR SR
2019-04-10 Shelton, CK @ Timberline 800m 2:30.73 2nd · 1st on team 122.9 -0.036 PR SR RSR
2019-03-28 GH Yelm @ Shelton 1600m 5:35.67 2nd · 1st on team 121.6 -0.038 SR RSR
2019-03-23 Race results → 1mile 5:39.06 7th · 1st on team — — PR SR
2019-03-20 Shelton & Black Hills @ Capital High 800m 2:33.24 2nd · 1st on team 119.9 -0.030 PR SR RSR
2019-03-15 Mason County Jamboree 400m 1:12.19 5th · 2nd on team — -0.038 PR SR
2019-03-15 Mason County Jamboree 1500m 5:22.09 1st · 1st on team 118.0 -0.038 SR RSR

2018 TF 127.6

Osprey Track Club (WA) · Grade 8

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2018-06-24 USATF Pacific Northwest Association Junior Olympic Championships 3000m 11:16.12 2nd · 1st on team 132.0 -0.043 PR SR RSR
2018-05-21 TCAA District Track Meet 1600m 5:47.4 2nd · 1st on team 127.5 -0.038 SR RSR
2018-05-14 TCAA North Sub District 800m 2:41.23 1st · 1st on team 123.9 -0.038 SR RSR
2018-05-14 TCAA North Sub District 1600m 5:51.96 1st · 1st on team 126.8 -0.038 SR RSR

2017 TF 132.6

Oakland Bay (WA) · Grade 7

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2017-07-09 USATF Region 13 Junior Olympic Championships 1500m 5:11.24 8th · 1st on team 134.4 -0.023
2017-06-25 USATF Pacific Northwest Association Junior Olympic Championships 1500m 5:00.12 8th · 1st on team 137.4 -0.041 PR R SR RSR
2017-05-17 TCCA North Subs 1600m 5:34.36 1st · 1st on team 132.4 -0.038 PR R SR RSR
2017-05-17 TCCA North Subs 800m 2:37.63 1st · 1st on team 126.2 -0.038 PR SR

2016 TF 116.8

Oakland Bay (WA) · Grade 6

Date Meet Event Result Place Rating Difficulty PR/SR Flags
2016-07-11 USATF Region 13 Junior Olympic Championships 1500m 5:38.17 10th · 1st on team 121.3 -0.041
2016-06-26 USATF Pacific Northwest Association Junior Olympic Championships 1500m 5:35.88 8th · 1st on team 122.4 -0.041 PR R SR RSR
2016-05-16 TCAA South Sub-District 800m 2:54.55 3rd · 2nd on team 113.7 -0.038
2016-05-16 TCAA South Sub-District 1600m 6:08.85 2nd · 1st on team 120.0 -0.038 PR R SR RSR
2016-05-10 TCAA League Meet 800m 2:53.56 3rd · 2nd on team 114.2 -0.038 PR SR
2016-05-10 TCAA League Meet 1600m 6:11.48 2nd · 1st on team 119.4 -0.038 PR R SR RSR
2016-05-02 TCCA League Meet 1600m 6:13.41 2nd · 1st on team 119.0 -0.038 PR R SR RSR
2016-05-02 TCCA League Meet 800m 2:58.21 3rd · 2nd on team 111.2 -0.038
2016-04-25 TCCA League Meet 1600m 6:27.59 3rd · 3rd on team 113.9 -0.038 PR R SR RSR
2016-04-25 TCCA League Meet 800m 2:55.08 4th · 2nd on team 112.8 -0.038 PR SR