Data-Crunching – THE FLOW STATE

METHODOLOGY

TRAINING OUTLINE Q-SESSIONS L-SESSIONS PACES HR ZONES LUNGE ROUTINE NOTES P90X FUEL

JFK 50

Male (sub-6h) Female (sub-7h) *last updated: February 23, 2026

PATCH SPRINT

Male (sub-2:10) Female (sub-2:50) *last updated: June 19, 2026

GREAT ADIRONDACK TRAIL RUN

Male (sub-1:45) Female (sub-2:10) *last update: June 19, 2026

COLLEGIATE CAREER

USI XC, 2013 (redshirted – right medial tibial stress fracture) USI Track, 2013-14 (redshirted – left medial tibial stress fracture) USI XC, 2014 (ineligible – academics) Valpo Track, 2014-15 (ineligible – transfer/academics)