| Member Since: Feb 11, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments:
Recent PRs: Mile: 4:42 - Oct 2011 5K: 17:22 - Nov 2011 - Flat/sea level 16:08 - March 2012 - Running of the Leopards 10K: 36:42 - Feb 2012 Short-Term Running Goals: 50 - 400 1:49 - 800 Long-Term Running Goals: 3:59
Personal: I'm like little Ricky Bobby in the backseat of the car jumpin up and down yellin "I wanna go fast!" |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 147.10 | 7.50 | 0.00 | 8.25 | 2.90 | 165.75 |
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| Asics Piranha SP 4 Miles: 144.47 | Nike Spikes Miles: 1.00 | La Sportiva X Country Miles: 20.28 |
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| Night Sleep Time: 196.40 | Nap Time: 0.00 | Total Sleep Time: 196.40 | |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.23 | 0.00 | 0.00 | 0.00 | 0.00 | 7.23 |
| Easy run Legs felt good. I pushed it a bit - but never felt like I was laboring. 5:26 (.68mi / 8:00), 7:59, 7:34, 7:05, 6:56, 7:13, 6:41, 3:34 (.55 / 6:28) 52:28 / 7:15
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| Asics Piranha SP 4 Miles: 7.23 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.32 | 4.00 | 0.00 | 0.00 | 0.00 | 7.32 |
| 4 cruise miles @ Fred Beekman Jogged from the gym over to Fred Beekman park and got right into the mile repeats. I usually push the first mile way too hard, so this time I over compensated and ran way too slow on the first. Ran right in the range I wanted [5:25-5:35] run for the final 3. This loop has 80' of climb between .4 and .7 mile. Since I usually lose focus in the middle of races, I really like this workout because it helps with the mental component of running just as much as it helps with my physical fitness.
- 5:53.23
- 5:30.99
- 5:32.22
- 5:27.88
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| Asics Piranha SP 4 Miles: 7.32 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.82 | 0.00 | 0.00 | 0.00 | 0.00 | 5.82 |
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Easy run
43:57 / 7:33 |
| Asics Piranha SP 4 Miles: 5.82 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.90 | 0.00 | 0.00 | 2.50 | 0.00 | 4.40 |
| Ladder 2-6 | 6-2
Ladder on the track with idle rest of 2-3x the length of time of the rep. Started off a little slow, but got up to speed quickly. My 6's were a little slower than I'd like - I think it's an indication that my endurance still needs worked on. 2: 32.34 1:32.93
3: 49.02 2:04.30
4: 64.80 2:50.08
5: 1:22.24 2:56.23
6: 1:46.45 3:46.62
6: 1:47.76 3:32.80
5: 1:25.15 3:04.17
4: 67.25 2:32.23
3: 47.00 1:57.95
2: 29.30 ******
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| Asics Piranha SP 4 Miles: 4.40 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.85 | 0.50 | 0.00 | 0.00 | 1.40 | 5.75 |
| 800m time trial It had been a month since my last time trial. While I still didn't break 2:02, I did run a lot better than last time. I'm still tightening up @ the 600m mark - I really need a rabbit to chase around that mark. There was a slight head wind coming down the home stretch. Splits: 27.94 - 31.38 - 30.37 - 34.54 = 2:04.23
Took about 10 - 15 mins after to catch my breath, sip some water, and walk around, before I walk/jogged to meet Lyndsi & Nadya down at the Broadview hill. I got in 4 hill reps (560m w/ 80' of climb) w/~4min of rest after. In light of the time trial, I really focused on keeping my shoulders & hips relaxed and my breathing even & relaxed. - 2:02.40
- 2:04.52
- 1:56.08
- 1:54.17
Felt fairly good when I was all done. Foam rolled and stretched when I got back to the gym.
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| Nike Spikes Miles: 0.50 | Asics Piranha SP 4 Miles: 5.25 |
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| Night Sleep Time: 6.20 | Nap Time: 0.00 | Total Sleep Time: 6.20 |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.25 | 0.00 | 0.00 | 0.00 | 0.00 | 6.25 |
| Easy Run @ Sharon Woods
I did not want to wake up this morning. I'm not sore from yesterday's time trial, but I am definitely tired from the effort. Took a little effort to get my legs to work, but I stayed conversational throughout the run.
45:18 / 7:15
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| La Sportiva X Country Miles: 6.25 |
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| Night Sleep Time: 7.30 | Nap Time: 0.00 | Total Sleep Time: 7.30 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.29 | 0.00 | 0.00 | 2.00 | 0.00 | 7.29 |
| 16 x 200m w/400jog Did plyos after yoga yesterday, and - despite extensive foam rolling, stretching, and good rest - my legs were NOT fresh at all today. My original plan for today was 20x200 - but after a few reps we decided to adjust the work out to focus more on good leg turn over. I still started to sag in the later half.
- 31.36 2:03.47
- 34.50 2:02.83
- 32.12 2:10.05
- 30.60 2:12.00
- 31.43 2:12.22
- 30.95 2:07.43
- 31.00 2:16.37
- 31.48 2:11.45
- 30.05 2:21.02
- 31.80 2:20.73
- 31.55 2:12.55
- 32.27 2:17.85
- 31.33 2:14.37
- 32.13 2:26.72
- 31.73 2:28.85
- 29.85 ******
That was this morning. For the rest of the day, walking has not been an easy task.
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| Asics Piranha SP 4 Miles: 7.29 |
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| Night Sleep Time: 8.50 | Nap Time: 0.00 | Total Sleep Time: 8.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.39 | 0.00 | 0.00 | 0.00 | 0.00 | 6.39 |
| Easy run Broke the run into two parts: 1.9 to the gym & 4.5 home.
50:41.56 / 7:57
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| Asics Piranha SP 4 Miles: 6.39 |
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| Night Sleep Time: 10.25 | Nap Time: 0.00 | Total Sleep Time: 10.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 1.90 | 0.00 | 0.00 | 3.25 | 0.00 | 5.15 |
| 5 x (200m/90s rest/800m/90s rest) + extra 200m
Warm(ish), windy, rainy morning. Headwind on even # 200's - apparently I'm motivated by a head wind.
- 30.47 2:39.11
- 31.80 2:27.41
- 32.00 2:26.25
- 30.66 2:29.74
- 32.03 2:23.80
- 30.03 ******
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| Asics Piranha SP 4 Miles: 5.15 |
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.85 | 0.00 | 0.00 | 0.50 | 1.50 | 6.85 |
| 800m time trial + 7 x (340m hill / 30s jog / 340m downhill / 30s jog) Time trialed again, but my legs have lost all spring. 30, 31, 33, 35 - blah. I knew this was gonna happen eventually. Time to back off racing, which is fine by me - I wasn't trying to peak for the middle of November. Ran the hill reps by feel instead of worrying about my time.
Hill reps: - 66.90
- 74.57
- 71.98
- 73.15
- 71.10
- 68.27
- 61.18
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| Nike Spikes Miles: 0.50 | Asics Piranha SP 4 Miles: 6.35 |
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| Night Sleep Time: 7.75 | Nap Time: 0.00 | Total Sleep Time: 7.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Easy 7 Once I got warmed up, I felt pretty good. My watch died at the 2 mi mark - we started out 8:11 - 7:33. Felt like we ended around 7:00 pace.
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| Asics Piranha SP 4 Miles: 7.00 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.20 | 0.00 | 0.00 | 0.00 | 0.00 | 4.20 |
| Easy run 31:38 / 7:32
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| Asics Piranha SP 4 Miles: 4.20 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 4.40 | 3.00 | 0.00 | 0.00 | 0.00 | 7.40 |
| 4xCruise 1200 w/500 jog Ran these at Fred Beekman park. The backstretch from 550m - 1100m has 80' of climb. Weather was a bit chilly, but the wind was calm and the sun was out.
- 4:15.87 2:18.72
- 4:15.33 2:32.93
- 4:09.04 2:51.29
- 4:09.74 ******
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| Asics Piranha SP 4 Miles: 7.40 |
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| Night Sleep Time: 10.15 | Nap Time: 0.00 | Total Sleep Time: 10.15 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Easy Run 1:03:40 / 7:58
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| Asics Piranha SP 4 Miles: 8.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 9.36 | 0.00 | 0.00 | 0.00 | 0.00 | 9.36 |
| More LSD 1:16:56 / 8:13
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| Asics Piranha SP 4 Miles: 9.36 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 3.87 | 0.00 | 0.00 | 0.00 | 0.00 | 3.87 |
| Easy run 32:00 / 8:16
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| Asics Piranha SP 4 Miles: 3.87 |
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| Night Sleep Time: 8.75 | Nap Time: 0.00 | Total Sleep Time: 8.75 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.51 | 0.00 | 0.00 | 0.00 | 0.00 | 6.51 |
| Easy trail run 50:46 / 7:48 |
| La Sportiva X Country Miles: 6.51 |
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| Night Sleep Time: 8.25 | Nap Time: 0.00 | Total Sleep Time: 8.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.25 | 0.00 | 0.00 | 0.00 | 0.00 | 5.25 |
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Columbus Turkey Trot 5 Miler I ran with Lyndsi to pace her a bit. She was a little off today, so the middle miles were a bit sluggish. Essentially an out and back course that starts with a long downhill. 6:21-6:31-6:26-6:45-6:20 = 32:23 - a palindrome performance. Walked 1.5 each way to the course. Tacked on .25 mi to the warm up. For some reason, I'm not showing up on the Turkey Trot's race results page. I don't mind that this time isn't attached to my "racing" career - but they better not expect to get that pumpkin pie back from me.
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| Asics Piranha SP 4 Miles: 5.25 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Sharon Woods Easy Run Met up at 7a to get in an easy run. Lyndsi felt TOO good after yesterday's race and kept pulling away while I kept turning out 7:30's. We have a good balance - she yells at me to slow down during speed work & I have to slow her down on easy days.
45:23 / 7:32
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| Asics Piranha SP 4 Miles: 6.00 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
| | Comments(2) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 2.46 | 0.00 | 0.00 | 0.00 | 0.00 | 2.46 |
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Easy run
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| Asics Piranha SP 4 Miles: 2.46 |
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| LSD First 7 - 8:06 Last 3 - 7:32
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| Asics Piranha SP 4 Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 5.73 | 0.00 | 0.00 | 0.00 | 0.00 | 5.73 |
| Easy run 44:41 / 7:48
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| Asics Piranha SP 4 Miles: 5.73 |
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| Night Sleep Time: 7.25 | Nap Time: 0.00 | Total Sleep Time: 7.25 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.04 | 0.00 | 0.00 | 0.00 | 0.00 | 6.04 |
| More LSD 47:47 / 7:54
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| Asics Piranha SP 4 Miles: 6.04 |
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 6.91 | 0.00 | 0.00 | 0.00 | 0.00 | 6.91 |
| Super LSD 1:02:14 / 9:00
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| Asics Piranha SP 4 Miles: 6.91 |
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| Night Sleep Time: 6.75 | Nap Time: 0.00 | Total Sleep Time: 6.75 |
| | Comments(1) |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.05 | 0.00 | 0.00 | 0.00 | 0.00 | 7.05 |
| Easy Run 53:46 / 7:38
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| Asics Piranha SP 4 Miles: 7.05 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 7.52 | 0.00 | 0.00 | 0.00 | 0.00 | 7.52 |
| Easy Trail Run 57:43 / 7:41
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| La Sportiva X Country Miles: 7.52 |
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| Night Sleep Time: 6.25 | Nap Time: 0.00 | Total Sleep Time: 6.25 |
| | Add Comment |
| | Easy Miles | Threshold Miles | Marathon Pace Miles | Track speed mileage | Hill mileage | Total | | 147.10 | 7.50 | 0.00 | 8.25 | 2.90 | 165.75 |
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| Asics Piranha SP 4 Miles: 144.47 | Nike Spikes Miles: 1.00 | La Sportiva X Country Miles: 20.28 |
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| Night Sleep Time: 196.40 | Nap Time: 0.00 | Total Sleep Time: 196.40 | |
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