wow been a while..

I do not know what happen for me stop writing quick updates.  I will try to catch up later.

happy training everyone

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2015 Everyone Can Tri – Indoor triathlon

So this tri came and went. Overall I am happy with a few items but overall disappointed with a few things.  At least I know I am using this as a training tool to stage where I am at. This year the event grew 13 relays (2 last year), 15 guys (12 last year), and 26 ladies (17 last year). So was a lot more heats so it was hard to tell where everyone was doing. As mention in goals I had a few targets I was aiming for.

First the swim this year I noticed a few recent college swimmers who was at the pool. I only swim a handful of times before but I know I was not going to get the most distance of my heat but will try my best to do so. When the time started, I was with the the two college guys, who was able to pull ahead of me after 150 yards. I kept my strokes constant and just kept plugging away.  Towards the end of the time limit I was starting to catch up to one of the swimmers with my lap times. Total distance was 950 yards for me. My swim data is located here. I was just short of my 40 lengths goal but I still was happy with that.

During the transition I grabbed my Team BBC Jersey made by Voler and put it on. Next up was the bike. This year I learned from last year and brought my spinning/MTB shoes to use. These shoes are pretty heavy compare to my road shoes or even normal sneakers. My left foot was unable to clip in for some reason. I think it was because the seat post was a bit too high. I kept playing with the gearing to hit the right speed. Doing the first few minutes I made sure I grab my Sports Beans and eat them and drink my water. I should have done this sooner as by the time it hit me, the event was over. I made sure I did not go anywhere to shut down the bike computer and kept my RPMS high. At the end my distance on the bike read 7.7 which was 1.3 from my goal. So next year I know what to change slightly.

I switch my shoes and went as fast as I can towards the treadmills. These are on the other side of the building. Lastly was the run with my goal being 1.5 miles. With the February that we had over here in Western, NY. I have not been able to run so what I did was speed things up for running speed and then slow for a walk and then repeat.  I used a foot pod but I did not calibrate it before use. So the distance on it was a bit more then what I had on the treadmill. My data of the run is here. I did this for 15 minutes and at the end I had 1.23 miles. Which was worst then last year data but at least I felt better doing this. Oh well I was still happy I got this event done.

Overall I did not hit any of my targets so I am disappointed looking back at it. Next year I will try to top my top distances from last year.  Untill next post, thank you for reading my post.  Have a great day.

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Everyone Can Tri – Indoor Tri at Canandaigua YMCA goals

This is going to be a quick post. I can not believe its been a year already but the Everyone Can Tri is coming up.  I looked last year it was towards the end of March and this year it is the first weekend of March. I signed up the week before the tri. This tri is done in 55 minutes as it is 15 minutes of each sport follow by a 5 minute transition period. Here are my goals for each sport.

For the swim my goal is to do 40 lengths. The same as last year as I have not been swimming as much. So my goal is to stay the same but if I am close I be happy. Last year the top swimmer got 41 lengths in so I figured I be near the top as well.

For the bike my goal is do a distance of 9 on the bike.  This distance is not is not a miles or kilometers. Last year I did 8 so with all my biking I hope to go more then that. I know the bike they used and have an idea what RPM and gear setting I want to run. My goal is to be around 90-100 RPMs and be around gear 11 or 12 if I have the same bike as last year.  As I notice some bikes are slightly different for the gearing. Also you start off at gear 8 and can not go down below that.

For the treadmill my goal is to hit 1.5 miles.Last year I ran/walk 1.27 miles. I know last year I did not fuel as well so I just died at this part and plus I have not run as much as I wanted to outside. I do not run on the treadmill as I should as I prefer to hit up the bike trainer or swim. With this winter I only have run a few times outside since January.

Thank you for reading and I will have the results posted once emailed to me. Happy training!

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Posted in goal, goals, teamBBC, tri training

Post Tour training update (Feb 2 to March 1) and a few new items.

Since my tour blog post took a while to write. I figured I waited to do this post to almost done with February. Also I got some new items to help me train and race better and also do better health wise. First up new items then training.

As mention at the last post I mention how I was getting a PowerTap powermeter. I got used but I ended up getting a Bontrager Aelous 5 with a Powertap SL hub. The night before I found out Bontrager Aelous 5 is carbon! So that is a sweet bonus. But means I will have to change my rear brakes pads when I switch rear wheels. I am still going to see what to do for my other wheels. I might also looked at getting a front wheel too for carbon or to go with the Aelous.

After getting the powermeter I was able to log onto Zwift. To be on the beta test of this site is pretty cool.  I enjoying it for when I am using this. I was even able to see a few of my friends on here while biking on the trainer.  That was pretty nice and I was pretty happy with that.  Also shows me that I need to get more watts to get items done and be able to ride with them. Also I am enjoying TrainerRoad and will continue to use that for my indoor training.

Also I been using My Fitness Pal (MFP). This site is pretty good and been helping me keep track of my calories. One thing I learned (besides I enjoy eating junk at times) is I was not eating as much as I should have. Now I am trying to eat more with a bigger breakfast and then work my way down. This site has helped me and I have to say it is nice to see my progress over time. I think with this I will hit my target weight for racing soon (I hope).

Second training review.  First the ugly, bad, and good. The ugly I have not run since January 4th and only have 7.6 miles under my belt for 2015. I haven’t swim since Feb 5 and no idea where I am at for that right now. So far I have biked 480.2 miles which I am pretty happy with.

Took Monday Feb 2nd off as I was spent from the Tour of Sufferlandria. Minus shoveling snow as I live in the snow belt. Also I was planning on doing a FTP test to see how I am compare to start of the the Tour.

On the 3rd I took the FTP test with Sufferfest Ruber Glove with TrainerRoad. It felt good to do this and with this my FTP went up. My new FTP is 240 compared to being 225. Lets just say I noticed a big difference. As I am sweating a lot more when doing the videos but this is good in a way.  I just have to tell myself that.

On the 4th I did not do anything as I was waiting for a package that did not came in.

On February 5th I swim only 800 yards.  Sadly I forgot the pool is being used at 12:15 instead of 1:15 for a class this term. So when I went and saw the sign. I just went in and swim quickly for 14 minutes.  It kind of killed my planned to swim longer at a slower pace but I am okay with that.  Sadly this has been my only swim this month.

February 6 was a magical day for me as it was my first ride with the PowerTap. It was only for five and a half minutes but it was amazing. I only did a quick ride just to test it out and make sure it works.  It works and then I emailed Zwift with my updated information. On the 7th I got in a longer ride with the PowerTap of 10 minutes. I just wanted to play with it and make sure my Garmin Edge 810 was set up for it. Kind of cool to do. Then on the 8th I went for a nice 30 minute ride. It was just me playing with it and seeing how react to this.  Also doing this ride, I removed 1 of my rear brake pads as I was not sure if it was rubbing the wheel, but I wanted to make sure I do not damage this wheel.

The 9th and 10th I did not train at all but I got the welcome code for the beta test of Zwift.  On 11 I signed up and got onto the island. I rode for twenty-two minutes and did a few loops.  It was so cool to do. As it helps with the trainer boredom. I will try to mix things up with TrainerRoad/ The Sufferfest. All this island is based on power so if you have good power you can be flying by others. Also this makes me feel weak when folks are flying by me.  I am okay with that thou it was fun.  So much so I rode for thirty minutes on the 12. It was nice to do something different.

I took the 13th off from biking/running/swimming. On the 14th I went back to TrainerRoad and Sufferfest combo and ride 15 Sprints from Half is Easy along with the warm up. Man I went too hard at first and paid the price for it by eleven. Looking back at it now I am happy with my workout even thou I was disappoint that I could not carry it for the 2nd half of fifteen sprints. That night I just felt like doing some easy riding so I did TrainerRoad: Sky Warm Up. It is a nice twenty minute warm up that will get you going. I will do this warm up and try to get use to it next time around.

On Sunday the 15th, I was talking to one of my friends on facebook. He said he was going to do Zwift so I figured I joined in for a little while. He was going to do a long ride and I figure I join in for a few. I was mostly was in the little ring until I saw his name. Then I jumped onto the big chainring for a little while.  If my legs did not feel bad but it was still pretty cool to see a him and ride virtually with him for a few minutes. I ended up doing 10 miles and calling it a day.

On Monday the 16 TrainerRoad: Sufferfest Local Hero was on my schedule. This was a nice video and I was happy with the results of it. Twenty-four plus miles on the trainer in one hour and twenty-four minutes. Ya I will take that. Sadly I do not remember anything else about that ride.  The next day I completed the TrainerRoad: The Sufferfest The Hunted. This video does wonders for myself as I was just working on my bigger gear and still having a bigger cadence then what I normally carry. I was very happy with this. Next time my goal is to improve this.

February 18 I was only able to do 25 minutes of TrainerRoad: The Sufferfest Revolver sadly. I think  I went out too fast for each of the springs. As I was above 22 miles per hour. If I could could that for a while I would have been happy.  I will try this again and go for the gold again with my speed. As I really need to push it up another level to get my A game. I was above my FTP goals which was great but I need to be able to finish the race that long. On the 19 I biked TrainerRoad: Morgan-tc. A nice 30 minute workout created by TrainerRoad. I will do this workout again.

The 20 thru the 22nd I did not do anything training wise. For the 23 I rode TrainerRoad: Mount Major. This is one of the shortest of TrainerRoad Mount workouts. My goal is to work myself up to a three hour workout non stop. Then maybe six hours and then more. This has 3 quick sprints and rest of it pretty much same speed. Which I can do again and I can see myself improving on. Also with this video, I did hit my max watts record for five seconds with TrainerRoad virtual power and maybe ten seconds as well. On Tuesday the 24th I rode TrainerRoad: Madison. This workout is to getting use to cycling both on the saddle and while standing. However I did 98% of this workout sitting down. I just feel better while riding seated for whatever reason. This workout has 4 intervals at different speeds to simulate different parts of riding. I just randomly selected this workout and will do this one again.

Wednesday the 25 I took off as I had to help someone go to the car dealership to get some help. Thursday I made up for it with TrainerRoad: The Sufferfest Nine Hammers. I can tell you each hammer was painful like it should be and I am thinking it is paying off. I still faded towards the end but I can not help myself. I know I do the same thing for swimming most 80% of the time.

Friday was just magically as it was my first swim in 23 days. The speed was not there at times but at least I was able to swim for twenty minutes nonstop. I know practice times will be slower too as I wear a regular swim suit on top of my practice jammer. I am a fan of extra drag when working out. Hopefully I can swim faster for fifteen minutes next week straight but we will see what happens.

I also heard back from one company that I was not selected for brand ambassador. I was hoping to be one for the company but it is okay with me. I support the company as it is a made in USA company. Well that is it for now.  Thank you for reading my blog post and have a wonderful day.

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Posted in biking, Jamis, TrainerRoad, training, tri, tri training, Xenith SLE, Zwift

Post Tour of Sufferlandria 2015 recapped and catch up on past training

Sorry for the delay its been a busy for weeks and I have not posted much. Well here it is.  Before the tour I completed a few actives and after the tour I just redone my Functional Threshold Power (FTP) test. I will post more about that test next post. Also next year I think I will write more a summary after each when it is in my mind fresh.

Pre Tour Actives

I did not complete my weekly update as the Tour Started on January 24th. So here is the training I completed before the Tour. Does not include the walks I did with my sister. A few of the bike rides include Sufferfest Videos that was not on the Tour this year.

On Monday the 19th I biked using TrainerRoad. The Sufferfest Downward Spiral was the video I picked. This video pushes you to its max for the intervals.  According to its web page it is best for “Improving your ability to make repeated, max intensity efforts.” I figured this video would get my legs ready for what is coming up with the Tour.

I took the the 20th off and on the 21st I biked using TrainerRoad and the Sufferfest Hell Hath No Fury. This video is best for handling race situations over long periods of time (20:00 intervals) with a 3 minute kicker at the end. Its funny after this video I got an updated FTP email from TrainingPeaks. I did change my FTP by one on there but not on TrainerRoad.

The 22 was also an off day and the 23 I swim with my new swim suits that I got for the holidays. I only swim 1550 yards in 28 or so minutes.  The new suits was nice but I still like my older suits. I got a new jammer and a new reg suit that I will use as a swim suit. I will keep the new jammer for when I swim meet. The other suit I am not sure of. My swim felt good but still could have been longer. I was thinking about a few things doing the swim.

Tour Rides
Each stage had at least one video with stage eight having 3 and stage one having 2. I figured I write about each stage instead of each video. The Tour ran from January 24 to February 1st and also included a 50 hour window to do each stage on TrainerRoad. I just did a video on the day of the Stage. You can win prizes if you completed the Tour via TrainerRoad and also if you donated to Davis Phinney Foundation ($10 you get 1 chance to win) some great prizes. I know I most likely won’t win anything but still a great cause and also helps keeps me motivated. I also was using TrainerRoad to keep me honest with my functional threshold power (FTP) bike goals for each section. Also I looked at the numbers afterwards but doing the video(s) I looked to make sure I was in the green within the target zones.

Stage one Sufferfest Elements of Style and Sufferfest The Long Scream
The first video was Elements of Style, which it self is not a hard video but gives you plenty of tips on how to be set up correctly when doing the video. I refered to this video for the whole tour.  This was my first time doing the video (I wanted 1 video I have not done before for it). Meeting some of the FTP was interesting as the numbers are low as the video is not that aggressive compare to other Sufferfest videos. The second video made up for it as it is a video that is a high speed that makes you want to scream. Well for me it did if I had enough energy I would have. This video is basically a Time Trial which was great in a way. Looking back at it, I am very happy with my Time Trial even thou I was in pain like a great time trail you should be.

Stage two Sufferfest Blender:
Stage two is the second longest videos in the tour at a hour and forty minutes. Looking at the data, I know my heart rate monitor strap needed to be wash as some parts it was not reading correctly.  It was fixed later in the tour as I am not sure what video I fixed it for. This video is known for Improving your performance for long efforts, which it does and also hurts you in such a great way. I was able to get a new PR too on this ride I think for my 40KM. Also I was surprise I was able to take it up a notch when I did in the middle of set two it looks like, which I am happy about. The rest is a big blur so I am not able to talk about it in detail.

Stage three Sufferfest Fight Club:
Stage three is a video which is design for racing. This was an interesting as this is five, six and a half minute intervals with attacks to keep things interesting. This video always seems longer then it is with all the attacks but the time flies by. There was two attacks, where I was I went for it and I paid for it. This video kept me focus and on remind myself to keep in my mind where to use my matches. That sums it up but it is a great practice for race situations.

Stage four Sufferfest Nine Hammers:
Stage four has nine hammers. Each hammer is VO2 and Threshold interval. This is best for improving performance at your limit. Looking at the speed and heart rate you can see each hammer. This was a pretty intense video and between hammer eight and nine it really takes it up a notch. As the rest was not like after the other hammers and boy I was feeling it. Overall I was happy with the video with my average speed going up.

Stage five Sufferfest Angels:
The Sufferfest greatest selling video and now it has 2 verisons of it. I picked for the Tour to use the older one as it was a bit longer and more intense. I forgot how intense it was at the end but after posting a question on the facebook group. I figured why not. The newer video has better images and also better on screen display but I enjoy both videos just as much. This video is design for handling repeated changes in tempo while climbing. This video has three eight minute climbs that just made me forget how much I love climbing but my legs dislike it. That last one you can see I went for it big and had the most power/speed and a few seconds later you will see my heart rate jump. I will have to do this video again soon.

Stage six Sufferfest Local Hero:
Stage six was Local Hero which is a long video of one hour and twenty-five minutes. It is building the ability to handle anything road racing can throw at you. After this video I did not want to do any road races for a while with all of those attacks. I am glad for TrainerRoad keeping me focus on the targets. With a video this long and so many attacks. I really wanted to make sure I was in the green (targed) zone even thou I just wanted to sit back on a few of the attacks.

Stage seven Sufferfest The Rookie:
The Rookie is the first Sufferfest video wtih onboard the pro peleton. Only thing I have is the video was kind of jumpy with TrainerRoad for part of a one section in the beginning of the video. But after that it is fine. This video is best for sustained speed and handling surges. As it is three, ten minute race simulations which I loved and enjoy. I just wish it was maybe a few more as the onboard camera for this really got me fired up. Maybe that is why my average speed was up a to 17.1 miles per hour, when I normally ride over 16 miles per hour. This video is around a hour long so maybe that played a factor as well. My favorite part was dropping Jens as he is the first cyclist who I can think of hand to suffering.

Stage eight:Sufferfest Revolver and Sufferfest Violator and Sufferfest Half is Easy:
This is the stage that caused a lot of suffering just looking at it. As three speed videos for over two and a half hours. Only time I got off my bike was to switch videos/profiles on TrainerRoad. My goal for this stage was to do all the videos at 100% FTP with TrainerRoad. To prepare for this stage, I had 3 cups of oatmeal along with the brown sugar and mile. It was a big breakfast for sure for a big day on the bike. The first video Revolver is design for increasing your maximum power and ability to recover. In this video you do fifteen (sixteen), one minute maximum intensity intervals. Including one that is longer then a minute. Just after the fifteen one, the video says you want to do one more and my body just hates myself. Looking at my speed and heartrate you can tell how I was. Looking back at this I am happy that my average speed for the sprints was over twenty miles per hour and even thou the resting speed was thirteen miles per hour, I still was over sixteen miles per hour average. Overall I was happy with this video workout. Sure the average speed was 15.2 miles per hour mostly because my low speeds was so slow (between 11 and 13 mph). But I am happy with it as I just kept my candence above my average low eighties.

The second video was the Violator which I started as soon as TrainerRoad saved the last video and loaded this video. This video has sixty-four sprints ranging from five to fifteen seconds. With different time rest stops between each spring. Maybe that is why this video is best for winning races in a sprint. Looking back at the data you can tell my legs was feeling it towards the end. As I did not have the power or speed I did in the beginning of the video.

The third video Half is Easy is a short video but doesn’t mean it be easy. It was only half easy haha I know bad joke.  This video is best for criterium and cyclocross racers. Or getting in a hard workout when you have little time. This video is two sets of twenty (15 seconds hard and 15 seconds easy). Hence the name. For the easy I was feeling it so most of my easy was around nine to eleven miles per hour while still spinning around 80+ rpm. For the hard I was above twenty miles per hour. Overall this video was a great video. I will most likely be doing it again after this blog gets posted.

I am happy to say I was able to do this state age 100% FTP besides a one small section I did not jump fast enough on those quick sprints.

Stage nine Sufferfest ISLAGIATT:
This is the longest video in the Sufferfest, called It Seemed Like a Good Idea at the Time  or ISLAGIATT for short. This video is best for improving race performance and climbing. This video has four climbs fifteen minutes, twenty minutes times two, and an eight minute climb. To make things interesting you have to do a few attacks to make things interesting as well. At the end the flat to the finish of the stage was just flying. All I have to say right after I finish the stage that NO this was not a good idea at the time…. I will do this video again soon as I know this will help me get better.

Post Tour

For a grande total of 208.27 miles according to TrainerRoad software. That blows away my miles I did last year 154.11 tour. Even thou the stages was different I was very happy with this difference. Also I was close to biking the most miles on TeamBBC Strava club for the week. Ian bikes a lot for part of his job so his miles are mostly not as intense. But some day I am hoping to get the #1 spot for the week.

so close to most miles for the week

so close to most miles for the week

I am getting my powetap and finally I completed my first tour with TrainerRoad. 2nd tour for me but as mention before did not use it. Thank you for reading my longest blog post in a while. Also I am happy to have the picture down below saved.

Finish the Tour!

Finish the Tour!

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Posted in biking, Jamis, sufferfest, teamBBC, TrainerRoad, tri training, Xenith SLE

Getting ready for 2015 Tour of Sufferlandria

Starting this weekend on Saturday will be the third edition of the Tour. This is my second tour as mention before and first one using TrainerRoad. Information about Tour of Sufferlandria is from here. Each day there has different video(s) for each stage. The timing of this is pretty sweet as I need to get back into riding speeds.  There is still 1 video which I have not done yet but I am waiting to do it. It is the Elements of Style which is the first stage. I look forward to comparing videos from last year onto this year and also from recently to during the tour. I know stage 8 will be the toughest stage for both speed work and time on the saddle. But it will pay off in the end.

Stage 1, Sat, 24 Jan: Elements of Style* + The Long Scream Total riding time 1 hour and 10 minutes.

Stage 2, Sun, 25 Jan: Blender total riding time 1 hour and forty minutes

Stage 3: Mon, 26 Jan: Fight Club total riding time one hour

Stage 4: Tue, 27 Jan: Nine Hammers* total riding time one hour
Stage 5: Wed, 28 Jan: Angels** total riding time 1 hour
Stage 6: Thu, 29 Jan: Local Hero total riding time 1 hour and 25 minutes
Stage 7: Fri, 30 Jan: The Rookie total riding time one hour
Stage 8: Sat, 31 Jan: Revolver + Violator + Half is Easy (Dame Alissa Memorial Stage) total riding time 2 hours and 25 minutes
Stage 9: Sun, 1 Feb: ISLAGIATT* total time riding 2 hours

This year a lot of the videos can be streamed minus the videos with the * next to it.  It is a great bike workout and if you live where riding on the roads is not an option you can try it out. Plus if you donate $10 (link from information page) you can win some awesome prizes. As I am typing this up I am not sure if I will do my normal weekly review or just put all of this into my weekly review.  We will see what happens as I will play it by ear.. Thank you for reading and happy training.

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Posted in biking, sufferfest, teamBBC, TrainerRoad, tri training

Jan 12 to Jan 18 update and little update

Well this is interesting week as I did not do as much as I wanted to do. I did not run or swim this week.  I should have run yesterday when it was 40 degrees.

On Monday 12 I started off my week well with the bike on the trainer for TrainerRoad: The Sufferfest The Hunted. I jumped on for this workout while waiting for laundry. This is one of my favorite workouts. The workout is 6:30 warm-up: :30 attack: 5:00 solo-breakaway tempo riding: 20:00 climb: 4:00 downhill: 5:00 small group:5:00 inverse intervals: a suprise and follow by a 4 minute warmdown. Funny fact my FTP went up by 1 from the 20 minute climb for TrainingPeaks but stayed the same for TrainerRoad. I am was sad to see this video is not on Tour of Sufferlandria. I enjoy the mini attacks and it keeps you on your toes the whole time.  Also love one of the songs in the video that I keep in my head sometimes when doing a hill workout.

Tuesday the 13 was a planned rest day.

On Wesneday I completed another bike workout this time: TrainerRoad: The Sufferfest-ISLAGIATT. This workout is the longest of the videos from The Sufferfest at almost 2 hours.  That is a long time on the saddle. This workout has a few climbs to it of different intervals. This video will be on the last day of the Tour. I am looking forward to seeing how this ride and that ride will compare.

On Thursday the 15 of January I did not do anything workout wise. As I had an interview at a place I would love to work for.

Friday the 16 was my birthday so I did not do anything training wise. Also for my birthday I donated blood. I did went out to eat for one place for my dinner.

I went to Ton of Fun orientation Saturday the 17th. Where I gained weight from the past two days and also the holidays. Then later went out to a great steakhouse. I think I gained weight from all the food I eat then I think it was worth it.

A I am typing this blog post on Monday the 19th.  Looking back I should have really gone for a run on the 18 when it was 40 or 41 degrees in the AM. Today when writing this it is 31 and snow flurries. Also bunch of ice from all the snow melting yesterday.

A few updates as well.  Since I joined Ton of Fun with Fleet Feet Rochester, I decided to joined myfitnesspal website with it. This has been added to my about page for my user name. Also I sync it with Garmin connect and Trainingpeaks websites. So I can see if I eat enough or eat too much or just right.  I am most likely eating too much of the goodies but I am fine with it.

Another update is I found out the dates of three indoor tris. I will most likely just do one of them or two depending on funds. I wish I could do all three but I know that wont happen as I still have to renew my pool membership.

Last major update is I am in process of buying a used PowerTap rear wheel. I was offered this from one teammate so it be interesting. This will be another wheel for me as long as I am looking at getting a new set build up. Also not sure what I be doing with my current set to replace the rims or just let it be.

Thank you for reading my blog and have a great day.

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Posted in biking, sufferfest, TrainerRoad, tri training
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