Sonja Semling

Cotter Schools • Class of 2025 • MN

Youth

3200m

748

11:42.81

1600m

717

5:29.97

5K XC

686

19:38.40

800m

629

2:34.40

Peak: 850 • 1.04x • 3 groups

Sonja Semling

Cotter Schools • Class of 2025 • MN

881

5000m

850

17:54.19

1600m

836

5:10.34

3200m

833

11:10.80

5K XC

801

18:24.46

Peak: 850 • 1.04x • 3 groups

Trophy Case

'23 5K XC

Regional Third Place

'24 3200m

State Runner-Up

'24 3200m

State Third Place

'24 5K XC

State Third Place

Class Rankings

Graduation Year 2025

#1635

Nation

#44

State
Long-Distance

5000m • 17:54.19

#59

Nation

#3

State
Mile

1600m • 5:10.34

#858

Nation

#20

State
Distance

3200m • 11:10.80

#683

Nation

#19

State

Wins Against

Max: 1250

1500m

740

Points

5:05.00

Personal Record

Sort:

Date	Meet	Mark	Place	Points
June 26, 2022 HS	AAU Region 14 Qualifier	5:05.00	2	740	74°
June 11, 2022 HS	AAU Iowa District Qualifier	6:34.00	7	286	81°

1600m

836

Points

5:10.34

Personal Record

Sort:

Date	Meet	Mark	Place	Points
May 30, 2024 HS	MSHSL Section 1A Championships	5:10.34	1	836
June 8, 2024 HS	MSHSL State Track and Field Championships	5:13.68	4	815	72°
May 29, 2025 HS	MSHSL Section 1A Championships	5:14.91	1	807
May 6, 2025 HS	Section 1A True Team	5:16.87	2	795	76°
June 1, 2023 HS	MSHSL Section 1A T&F Finals	5:18.55	2	785	84°
May 18, 2024 HS	Class A True Team State Championships	5:19.34	4	780	82°
April 11, 2025 HS	Best in the Bluffs - Varsity	5:20.51	1	773	51°
June 11, 2022 HS	MSHSL State Track and Field Championships	5:21.03	7	770	79°
May 10, 2025 HS	Three Rivers Conference Championship	5:21.28	1	768	69°
May 7, 2024 HS	Section 1A True Team	5:21.43	1	767
May 11, 2024 HS	Three Rivers Conference Championships	5:22.79	1	759	68°
May 17, 2025 HS	Class A State True Team Meet	5:24.42	1	749	49°
June 10, 2023 HS	MSHSL State Track and Field Championships	5:24.63	11	748	80°
June 2, 2022 HS	MSHSL Section 1A T&F Finals	5:25.93	2	741
April 28, 2023 HS	Caledonia/Spring Grove Invitational	5:26.90	1	735	68°
May 22, 2025 HS	MSHSL Section 1A - Sub-Section 1	5:28.40	1	726	60°
April 23, 2021 HS	Dover Eyota Meet	5:29.97	1	717	54°
May 22, 2024 HS	MSHSL Section 1A - Sub Section 1	5:32.56	1	702	70°
May 22, 2024 HS	Section 1A - Sub-Section 1	5:32.56	1	702	70°
May 26, 2022 HS	MSHSL Section 1A Subsection 1	5:33.14	1	699	60°

3000m

782

Points

10:45.00

Personal Record

Sort:

Date	Meet	Mark	Place	Points
June 26, 2022 HS	AAU Region 14 Qualifier	10:45.00	1	782	74°
Jan. 8, 2023 HS	USATF Minnesota All-Comers #2	10:52.32	2	762	20°
June 11, 2022 HS	AAU Iowa District Qualifier	14:15.00	5	302	81°

3200m

833

Points

11:10.80

Personal Record

Sort:

Date	Meet	Mark	Place	Points
June 8, 2024 HS	MSHSL State Track and Field Championships	11:10.80	3	833	72°
May 29, 2025 HS	MSHSL Section 1A Championships	11:11.54	1	831
June 12, 2025 HS	MSHSL State Track & Field Championships	11:13.56	4	825	67°
April 12, 2024 HS	Triton Varsity Meet #1	11:17.47	1	815
April 4, 2025 HS	PEM Varsity T&F Meet	11:18.06	1	813
April 25, 2025 HS	PEM Winged Foot Invitational	11:19.12	1	810
May 22, 2025 HS	MSHSL Section 1A - Sub-Section 1	11:22.96	1	800	60°
June 10, 2023 HS	MSHSL State Track and Field Championships	11:28.29	8	786	80°
June 11, 2022 HS	MSHSL State Track and Field Championships	11:29.66	9	782	79°
May 30, 2024 HS	MSHSL Section 1A Championships	11:29.68	1	782
March 25, 2025 HS	Early "Red" Bird Invitational MN	11:29.90	1	782	50°
April 29, 2022 HS	Hamline Elite Meet	11:34.78	15	769	66°
April 21, 2022 HS	PEM Winged Foot Invitational	11:36.99	1	763	56°
March 28, 2024 HS	UWRF HS Invitational	11:41.96	3	751	35°
June 19, 2021 HS	MSHSL State Track and Field Championships	11:42.81	10	748	81°
May 10, 2025 HS	Three Rivers Conference Championship	11:43.17	1	748	69°
May 6, 2025 HS	Section 1A True Team	11:43.21	1	747	76°
May 18, 2023 HS	Cotter Invite	11:45.37	1	742	78°
June 1, 2023 HS	MSHSL Section 1A T&F Finals	11:46.47	1	739	84°
May 7, 2021 HS	Lewiston-Altura Varsity #2	11:47.68	1	736	51°
May 7, 2021 HS	Lewiston-Altura Invitational #2	11:47.68	1	736	51°
May 17, 2025 HS	Class A State True Team Meet	11:47.81	1	736	49°
June 10, 2021 HS	MSHSL Section 1A T&F Finals	11:48.51	2	734
April 16, 2021 HS	Grand Meadow Invitational	11:50.84	1	728	55°
June 2, 2022 HS	MSHSL Section 1A T&F Finals	11:56.68	2	713
April 14, 2023 HS	PEM Winged Foot Invitational	11:56.81	1	713	75°
June 3, 2021 HS	MSHSL Section 1A - Sub-Section 1	11:57.30	1	712
May 26, 2022 HS	MSHSL Section 1A Subsection 1	11:59.37	1	707	60°
May 7, 2024 HS	Section 1A True Team	12:05.31	1	692
May 22, 2024 HS	MSHSL Section 1A - Sub Section 1	12:09.61	1	681	70°
May 22, 2024 HS	Section 1A - Sub-Section 1	12:09.61	1	681	70°
May 18, 2024 HS	Class A True Team State Championships	12:14.03	2	671	82°
May 11, 2024 HS	Three Rivers Conference Championships	12:16.82	1	664	68°
April 9, 2021 HS	Saint Charles Meet	14:46.65	3	352	56°

3200m_cc

666

Points

12:16.00

Personal Record

Sort:

Date	Meet	Mark	Place	Points
Sept. 8, 2022 HS	La Crescent "Crazy Buffalo" Invitational	12:16.00	1	666	82°
Aug. 29, 2024 HS	Stewartville Bill Glomski Invitational	12:22.60	1	650	84°
Aug. 31, 2020 HS	Wabasha-Kellogg Gallop	13:18.00	3	525	72°

4000m_cc

626

Points

16:03.00

Personal Record

Sort:

Date	Meet	Mark	Place	Points
Sept. 7, 2023 HS	La Crescent "Crazy Buffalo" Invitational	16:03.00	1	626	65°
Sept. 9, 2021 HS	La Crescent "Crazy Buffalo" Invitational	16:22.00	1	592	73°
Sept. 10, 2020 HS	La Crescent "Crazy Buffalo" Invitational	16:51.00	4	542	53°
Sept. 5, 2019 HS	La Crescent "Crazy Buffalo" Invitational	18:08.00	12	421	76°

5000m

850

Points

17:54.19

Personal Record

Sort:

Date	Meet	Mark	Place	Points
June 15, 2024 HS	Nike Outdoor Nationals	17:54.19	25	850	64°
June 22, 2025 HS	Nike Outdoor Nationals	18:29.46	24	793	68°

5000m_cc

801

Points

18:24.46

Personal Record

Sort:

Date	Meet	Mark	Place	Points
Dec. 7, 2024 HS	New Balance RunningLane XC Championships	18:24.46	53	801	48°
Nov. 12, 2023 HS	NXR Heartland Regional Championships	18:34.90	3	784	56°
Nov. 10, 2024 HS	Nike Cross Nationals Heartland Regional	18:42.30	94	772	55°
Nov. 13, 2022 HS	Team Heartland Regional Championships	18:42.70	4	772	30°
Oct. 8, 2024 HS	PEM/Jodi Rahman Invitational	18:46.60	1	766
Nov. 2, 2024 HS	MSHSL State Cross Country Championships	18:49.80	3	761
Nov. 5, 2022 HS	MSHSL State Cross Country Championships	18:53.43	4	755	45°
Oct. 15, 2024 HS	Three Rivers Conference Championships	18:57.50	1	749
Oct. 17, 2023 HS	Three Rivers Conference Championships	19:05.20	1	737
Oct. 24, 2024 HS	MSHSL Section 1A Championships	19:06.50	1	735	61°
Oct. 27, 2022 HS	MSHSL Section 1A XC Championships	19:07.03	1	734	55°
Nov. 4, 2023 HS	MSHSL State Cross Country Championships	19:10.60	9	728
Oct. 10, 2023 HS	PEM Jodi Rahman Invitational	19:13.70	1	724
Oct. 11, 2022 HS	PEM Jodi Rahman Invitational	19:14.40	1	722
Nov. 25, 2023 HS	Foot Locker Midwest Region Cross Country Championships	19:16.40	53	719	36°
Nov. 30, 2024 HS	Foot Locker Midwest Regional	19:24.60	47	707	26°
Dec. 4, 2021 HS	Garmin RunningLane Cross Country Championships	19:30.32	36	698
Sept. 15, 2020 HS	Cotter Tri	19:38.40	1	686
Oct. 12, 2021 HS	Plainview-Elgin-Milville Invitational	19:41.10	1	682
Oct. 18, 2022 HS	Three Rivers Conference Championships	19:41.20	1	682	38°
Sept. 2, 2021 HS	Stewartville Bill Glomski Invitational	19:43.80	1	678	70°
Dec. 3, 2022 HS	Garmin RunningLane Cross Country Championships	19:50.70	81	668	68°
Nov. 14, 2021 HS	NXR Heartland Regional Championships	19:54.00	10	663
Nov. 6, 2021 HS	MSHSL State Cross Country Championships	19:55.08	16	662
Sept. 23, 2022 HS	Roy Griak Invitational	19:58.80	5	656	63°
Sept. 12, 2024 HS	Mayo Invitational	19:59.60	3	655	82°
Oct. 28, 2021 HS	MSHSL Section 1A XC Championships	20:01.30	1	653	49°
Sept. 14, 2023 HS	Rochester Mayo Invite	20:01.93	5	652	77°
Sept. 20, 2024 HS	Roy Griak Invitational	20:10.90	4	639	79°
Sept. 16, 2021 HS	Rochester Mayo Invite	20:13.32	7	635	79°
Aug. 31, 2023 HS	Stewartville Bill Glomski Invitational	20:18.88	1	627	76°
Sept. 24, 2021 HS	Roy Griak Invitational	20:20.80	19	625	62°
Oct. 31, 2020 HS	TCRC Cross Country Showcase	20:21.27	15	624	54°
Sept. 1, 2022 HS	Stewartville Bill Glomski Invitational (Weather-shortened)	20:22.69	1	622	82°
Oct. 19, 2021 HS	Three Rivers Conference Championships	20:23.00	1	621	71°
Oct. 16, 2020 HS	MSHSL Section 1A Championships	20:23.50	5	621	45°
Sept. 22, 2023 HS	Roy Griak Invitational	20:41.40	13	596	77°
Sept. 29, 2020 HS	PEM Tri	20:48.96	2	585
Sept. 22, 2020 HS	Schaeffer Academy Tri	21:25.00	3	537
Oct. 24, 2019 HS	MSHSL Section 1A Championships	21:32.50	30	527	43°
Oct. 15, 2019 HS	Three Rivers Conference Championships	21:51.35	16	503	51°
Oct. 8, 2019 HS	Plainview-Elgin-Milville Invitational	22:22.40	15	464
Sept. 21, 2019 HS	Winona Jim Flim Invitational	22:36.20	27	447
Sept. 17, 2019 HS	Rochester Mayo Invite	22:43.30	14	439	83°
Aug. 29, 2019 HS	Stewartville Bill Glomski Invitational	23:37.90	26	376	76°

800m

702

Points

2:29.00

Personal Record

Sort:

Date	Meet	Mark	Place	Points
June 11, 2022 HS	AAU Iowa District Qualifier	2:29.00	1	702	81°
June 26, 2022 HS	AAU Region 14 Qualifier	2:30.00	1	688	74°
April 11, 2025 HS	Best in the Bluffs - Varsity	2:31.38	2	669	51°
April 28, 2023 HS	Caledonia/Spring Grove Invitational	2:33.97	1	634	68°
April 23, 2021 HS	Dover Eyota Meet	2:34.40	2	629	54°

mile

737

Points

5:28.52

Personal Record

Sort:

Date	Meet	Mark	Place	Points
Dec. 11, 2022 HS	USATF Minnesota All-Comers #1	5:28.52	2	737	32°
Jan. 29, 2023 HS	USATF Minnesota All-Comers #3	5:29.50	5	731	5°
Feb. 19, 2023 HS	USATF Minnesota All-Comers #5	5:30.16	2	727	35°

Mile

Event Group

836

Points

5:10.34

Personal Record

1600m

Event

Date	Event	Meet	Mark	Place	Points
May 30, 2024 HS	1600m	MSHSL Section 1A Championships	5:10.34	1	836
June 8, 2024 HS	1600m	MSHSL State Track and Field Championships	5:13.68	4	815	72°
May 29, 2025 HS	1600m	MSHSL Section 1A Championships	5:14.91	1	807
May 6, 2025 HS	1600m	Section 1A True Team	5:16.87	2	795	76°
June 1, 2023 HS	1600m	MSHSL Section 1A T&F Finals	5:18.55	2	785	84°
May 18, 2024 HS	1600m	Class A True Team State Championships	5:19.34	4	780	82°
April 11, 2025 HS	1600m	Best in the Bluffs - Varsity	5:20.51	1	773	51°
June 11, 2022 HS	1600m	MSHSL State Track and Field Championships	5:21.03	7	770	79°
May 10, 2025 HS	1600m	Three Rivers Conference Championship	5:21.28	1	768	69°
May 7, 2024 HS	1600m	Section 1A True Team	5:21.43	1	767
May 11, 2024 HS	1600m	Three Rivers Conference Championships	5:22.79	1	759	68°
May 17, 2025 HS	1600m	Class A State True Team Meet	5:24.42	1	749	49°
June 10, 2023 HS	1600m	MSHSL State Track and Field Championships	5:24.63	11	748	80°
June 2, 2022 HS	1600m	MSHSL Section 1A T&F Finals	5:25.93	2	741
June 26, 2022 HS	1500m	AAU Region 14 Qualifier	5:05.00	2	740	74°
Dec. 11, 2022 HS	Mile	USATF Minnesota All-Comers #1	5:28.52	2	737	32°
April 28, 2023 HS	1600m	Caledonia/Spring Grove Invitational	5:26.90	1	735	68°
Jan. 29, 2023 HS	Mile	USATF Minnesota All-Comers #3	5:29.50	5	731	5°
Feb. 19, 2023 HS	Mile	USATF Minnesota All-Comers #5	5:30.16	2	727	35°
May 22, 2025 HS	1600m	MSHSL Section 1A - Sub-Section 1	5:28.40	1	726	60°
April 23, 2021 HS	1600m	Dover Eyota Meet	5:29.97	1	717	54°
May 22, 2024 HS	1600m	MSHSL Section 1A - Sub Section 1	5:32.56	1	702	70°
May 22, 2024 HS	1600m	Section 1A - Sub-Section 1	5:32.56	1	702	70°
May 26, 2022 HS	1600m	MSHSL Section 1A Subsection 1	5:33.14	1	699	60°
June 11, 2022 HS	1500m	AAU Iowa District Qualifier	6:34.00	7	286	81°

Distance

Event Group

833

Points

11:10.80

Personal Record

3200m

Event

Date	Event	Meet	Mark	Place	Points
June 8, 2024 HS	3200m	MSHSL State Track and Field Championships	11:10.80	3	833	72°
May 29, 2025 HS	3200m	MSHSL Section 1A Championships	11:11.54	1	831
June 12, 2025 HS	3200m	MSHSL State Track & Field Championships	11:13.56	4	825	67°
April 12, 2024 HS	3200m	Triton Varsity Meet #1	11:17.47	1	815
April 4, 2025 HS	3200m	PEM Varsity T&F Meet	11:18.06	1	813
April 25, 2025 HS	3200m	PEM Winged Foot Invitational	11:19.12	1	810
May 22, 2025 HS	3200m	MSHSL Section 1A - Sub-Section 1	11:22.96	1	800	60°
June 10, 2023 HS	3200m	MSHSL State Track and Field Championships	11:28.29	8	786	80°
June 11, 2022 HS	3200m	MSHSL State Track and Field Championships	11:29.66	9	782	79°
May 30, 2024 HS	3200m	MSHSL Section 1A Championships	11:29.68	1	782
June 26, 2022 HS	3000m	AAU Region 14 Qualifier	10:45.00	1	782	74°
March 25, 2025 HS	3200m	Early "Red" Bird Invitational MN	11:29.90	1	782	50°
April 29, 2022 HS	3200m	Hamline Elite Meet	11:34.78	15	769	66°
April 21, 2022 HS	3200m	PEM Winged Foot Invitational	11:36.99	1	763	56°
Jan. 8, 2023 HS	3000m	USATF Minnesota All-Comers #2	10:52.32	2	762	20°
March 28, 2024 HS	3200m	UWRF HS Invitational	11:41.96	3	751	35°
June 19, 2021 HS	3200m	MSHSL State Track and Field Championships	11:42.81	10	748	81°
May 10, 2025 HS	3200m	Three Rivers Conference Championship	11:43.17	1	748	69°
May 6, 2025 HS	3200m	Section 1A True Team	11:43.21	1	747	76°
May 18, 2023 HS	3200m	Cotter Invite	11:45.37	1	742	78°
June 1, 2023 HS	3200m	MSHSL Section 1A T&F Finals	11:46.47	1	739	84°
May 7, 2021 HS	3200m	Lewiston-Altura Varsity #2	11:47.68	1	736	51°
May 7, 2021 HS	3200m	Lewiston-Altura Invitational #2	11:47.68	1	736	51°
May 17, 2025 HS	3200m	Class A State True Team Meet	11:47.81	1	736	49°
June 10, 2021 HS	3200m	MSHSL Section 1A T&F Finals	11:48.51	2	734
April 16, 2021 HS	3200m	Grand Meadow Invitational	11:50.84	1	728	55°
June 2, 2022 HS	3200m	MSHSL Section 1A T&F Finals	11:56.68	2	713
April 14, 2023 HS	3200m	PEM Winged Foot Invitational	11:56.81	1	713	75°
June 3, 2021 HS	3200m	MSHSL Section 1A - Sub-Section 1	11:57.30	1	712
May 26, 2022 HS	3200m	MSHSL Section 1A Subsection 1	11:59.37	1	707	60°
May 7, 2024 HS	3200m	Section 1A True Team	12:05.31	1	692
May 22, 2024 HS	3200m	MSHSL Section 1A - Sub Section 1	12:09.61	1	681	70°
May 22, 2024 HS	3200m	Section 1A - Sub-Section 1	12:09.61	1	681	70°
May 18, 2024 HS	3200m	Class A True Team State Championships	12:14.03	2	671	82°
May 11, 2024 HS	3200m	Three Rivers Conference Championships	12:16.82	1	664	68°
April 9, 2021 HS	3200m	Saint Charles Meet	14:46.65	3	352	56°
June 11, 2022 HS	3000m	AAU Iowa District Qualifier	14:15.00	5	302	81°

Cross Country

Event Group

801

Points

18:24.46

Personal Record

5K XC

Event

Date	Event	Meet	Mark	Place	Points
Dec. 7, 2024 HS	5K XC	New Balance RunningLane XC Championships	18:24.46	53	801	48°
Nov. 12, 2023 HS	5K XC	NXR Heartland Regional Championships	18:34.90	3	784	56°
Nov. 10, 2024 HS	5K XC	Nike Cross Nationals Heartland Regional	18:42.30	94	772	55°
Nov. 13, 2022 HS	5K XC	Team Heartland Regional Championships	18:42.70	4	772	30°
Oct. 8, 2024 HS	5K XC	PEM/Jodi Rahman Invitational	18:46.60	1	766
Nov. 2, 2024 HS	5K XC	MSHSL State Cross Country Championships	18:49.80	3	761
Nov. 5, 2022 HS	5K XC	MSHSL State Cross Country Championships	18:53.43	4	755	45°
Oct. 15, 2024 HS	5K XC	Three Rivers Conference Championships	18:57.50	1	749
Oct. 17, 2023 HS	5K XC	Three Rivers Conference Championships	19:05.20	1	737
Oct. 24, 2024 HS	5K XC	MSHSL Section 1A Championships	19:06.50	1	735	61°
Oct. 27, 2022 HS	5K XC	MSHSL Section 1A XC Championships	19:07.03	1	734	55°
Nov. 4, 2023 HS	5K XC	MSHSL State Cross Country Championships	19:10.60	9	728
Oct. 10, 2023 HS	5K XC	PEM Jodi Rahman Invitational	19:13.70	1	724
Oct. 11, 2022 HS	5K XC	PEM Jodi Rahman Invitational	19:14.40	1	722
Nov. 25, 2023 HS	5K XC	Foot Locker Midwest Region Cross Country Championships	19:16.40	53	719	36°
Nov. 30, 2024 HS	5K XC	Foot Locker Midwest Regional	19:24.60	47	707	26°
Dec. 4, 2021 HS	5K XC	Garmin RunningLane Cross Country Championships	19:30.32	36	698
Sept. 15, 2020 HS	5K XC	Cotter Tri	19:38.40	1	686
Oct. 12, 2021 HS	5K XC	Plainview-Elgin-Milville Invitational	19:41.10	1	682
Oct. 18, 2022 HS	5K XC	Three Rivers Conference Championships	19:41.20	1	682	38°
Sept. 2, 2021 HS	5K XC	Stewartville Bill Glomski Invitational	19:43.80	1	678	70°
Dec. 3, 2022 HS	5K XC	Garmin RunningLane Cross Country Championships	19:50.70	81	668	68°
Sept. 8, 2022 HS	3200mCC	La Crescent "Crazy Buffalo" Invitational	12:16.00	1	666	82°
Nov. 14, 2021 HS	5K XC	NXR Heartland Regional Championships	19:54.00	10	663
Nov. 6, 2021 HS	5K XC	MSHSL State Cross Country Championships	19:55.08	16	662
Sept. 23, 2022 HS	5K XC	Roy Griak Invitational	19:58.80	5	656	63°
Sept. 12, 2024 HS	5K XC	Mayo Invitational	19:59.60	3	655	82°
Oct. 28, 2021 HS	5K XC	MSHSL Section 1A XC Championships	20:01.30	1	653	49°
Sept. 14, 2023 HS	5K XC	Rochester Mayo Invite	20:01.93	5	652	77°
Aug. 29, 2024 HS	3200mCC	Stewartville Bill Glomski Invitational	12:22.60	1	650	84°
Sept. 20, 2024 HS	5K XC	Roy Griak Invitational	20:10.90	4	639	79°
Sept. 16, 2021 HS	5K XC	Rochester Mayo Invite	20:13.32	7	635	79°
Aug. 31, 2023 HS	5K XC	Stewartville Bill Glomski Invitational	20:18.88	1	627	76°
Sept. 7, 2023 HS	4000mCC	La Crescent "Crazy Buffalo" Invitational	16:03.00	1	626	65°
Sept. 24, 2021 HS	5K XC	Roy Griak Invitational	20:20.80	19	625	62°
Oct. 31, 2020 HS	5K XC	TCRC Cross Country Showcase	20:21.27	15	624	54°
Sept. 1, 2022 HS	5K XC	Stewartville Bill Glomski Invitational (Weather-shortened)	20:22.69	1	622	82°
Oct. 19, 2021 HS	5K XC	Three Rivers Conference Championships	20:23.00	1	621	71°
Oct. 16, 2020 HS	5K XC	MSHSL Section 1A Championships	20:23.50	5	621	45°
Sept. 22, 2023 HS	5K XC	Roy Griak Invitational	20:41.40	13	596	77°
Sept. 9, 2021 HS	4000mCC	La Crescent "Crazy Buffalo" Invitational	16:22.00	1	592	73°
Sept. 29, 2020 HS	5K XC	PEM Tri	20:48.96	2	585
Sept. 10, 2020 HS	4000mCC	La Crescent "Crazy Buffalo" Invitational	16:51.00	4	542	53°
Sept. 22, 2020 HS	5K XC	Schaeffer Academy Tri	21:25.00	3	537
Oct. 24, 2019 HS	5K XC	MSHSL Section 1A Championships	21:32.50	30	527	43°
Aug. 31, 2020 HS	3200mCC	Wabasha-Kellogg Gallop	13:18.00	3	525	72°
Oct. 15, 2019 HS	5K XC	Three Rivers Conference Championships	21:51.35	16	503	51°
Oct. 8, 2019 HS	5K XC	Plainview-Elgin-Milville Invitational	22:22.40	15	464
Sept. 21, 2019 HS	5K XC	Winona Jim Flim Invitational	22:36.20	27	447
Sept. 17, 2019 HS	5K XC	Rochester Mayo Invite	22:43.30	14	439	83°
Sept. 5, 2019 HS	4000mCC	La Crescent "Crazy Buffalo" Invitational	18:08.00	12	421	76°
Aug. 29, 2019 HS	5K XC	Stewartville Bill Glomski Invitational	23:37.90	26	376	76°

Long-Distance

Event Group

850

Points

17:54.19

Personal Record

5000m

Event

Date	Event	Meet	Mark	Place	Points
June 15, 2024 HS	5000m	Nike Outdoor Nationals	17:54.19	25	850	64°
June 22, 2025 HS	5000m	Nike Outdoor Nationals	18:29.46	24	793	68°

Mid-D

Event Group

702

Points

2:29.00

Personal Record

800m

Event

Date	Event	Meet	Mark	Place	Points
June 11, 2022 HS	800m	AAU Iowa District Qualifier	2:29.00	1	702	81°
June 26, 2022 HS	800m	AAU Region 14 Qualifier	2:30.00	1	688	74°
April 11, 2025 HS	800m	Best in the Bluffs - Varsity	2:31.38	2	669	51°
April 28, 2023 HS	800m	Caledonia/Spring Grove Invitational	2:33.97	1	634	68°
April 23, 2021 HS	800m	Dover Eyota Meet	2:34.40	2	629	54°

Season Bests

Long-Distance event group

5000m '2024 · Nike Outdoor … · 64°

17:54.19 850 pts

5000m '2025 · Nike Outdoor … · 68°

18:29.46 793 pts

Mile event group

1600m '2022 · MSHSL State T… · 79°

5:21.03 770 pts

1600m '2023 · MSHSL Section… · 84°

5:18.55 785 pts

1600m '2024 · MSHSL Section…

5:10.34 836 pts

1600m '2025 · MSHSL Section…

5:14.91 807 pts

Distance event group

3200m '2022 · MSHSL State T… · 79°

11:29.66 782 pts

3200m '2023 · MSHSL State T… · 80°

11:28.29 786 pts

3200m '2024 · MSHSL State T… · 72°

11:10.80 833 pts

3200m '2025 · MSHSL Section…

11:11.54 831 pts

Cross Country event group

5000m '2021 · Garmin Runnin…

19:30.32 698 pts

5000m '2022 · Team Heartlan… · 30°

18:42.70 772 pts

5000m '2023 · NXR Heartland… · 56°

18:34.90 784 pts

5000m '2024 · New Balance R… · 48°

18:24.46 801 pts

Mid-D event group

800m '2022 · AAU Iowa Dist… · 81°

2:29.00 702 pts

800m '2023 · Caledonia/Spr… · 68°

2:33.97 634 pts

800m '2025 · Best in the B… · 51°

2:31.38 669 pts

Sonja Semling

Sonja Semling

Sonja Semling

Sonja Semling

Trophy Case

Class Rankings

Long-Distance

Mile

Distance

Wins Against

1500m

1600m

3000m

3200m

3200m_cc

4000m_cc

5000m

5000m_cc

800m

mile

Mile

Distance

Cross Country

Long-Distance

Mid-D

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