Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nathan

In the 30 days ending Apr 30, 2017:

activity	#	time	miles		km		+m				load
Running	28	19:45:14	147.31	(8:03)	237.08	(5:00)	2926				2689.4
Orienteering	12	9:01:27	63.24	(8:34)	101.77	(5:19)	2508	281 /	318c	88%	2038.7
Strength and conditioning	3	2:10:00									260.0
Total	34	30:56:41	210.55		338.85		5434	281 /	318c	88%	4988.1

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Sunday Apr 30, 2017 #

Note

Couple of weeks of slightly lower volume but there's been some real quality both physically and technically, alongside the obvious drops because of selection races. Feeling really good about the coming months.

10 AM

Running warm up/down 19:43 4.02 km (4:54 / km) +30m 4:44 / km
ahr:151 max:164 shoes: Adidas Supernova Glide Boost 6

Running 15:11 [5] 4.8 km (3:10 / km) +34m 3:03 / km
shoes: Inov-8 Road x-233

Livingston Relays - leg 1- 2nd, 10s down.

Ran this a couple of times and really enjoyed it both times but never on first. Remember watching it and thinking it was lightning quick but then realised it's been a couple of years and recent result in Leicestershire meant I'd be right up there. Made sure not to set off too hard with the Heanor guy who shot off and settled with the Owls runner who eventually went on to win, chatting about closing the other guy. We worked pretty well together and realed in the Heanor guy on the road along. Hit the slight climb and moved up to 2nd with Heanor tucking in and felt pretty good moving up. Tried to kick on along the road and managed it before swinging back in to the park. Around the duck ponds and the Owls chap edged ahead but closed him on the flat along the footy pitches. Longer gruelling climb but wanted a top 2 so plugged away before pining back out to the road and then in to the finish.
Aim was roughly 15:20 because of the fairly significant rises in this but was happy to come in 10s or so quicker and 1:05 faster than I've ever ran this. Shape is coming I think, feeling good both in terrain and on the flat at the minute so looking good for kicking on. Guy ran well to finish us around 10th. Nice day and happy with the time.

Running warm up/down 1:18 0.23 km (5:38 / km) +2m 5:26 / km
ahr:142 max:152 shoes: Adidas Supernova Glide Boost 6

Running warm up/down 17:41 3.0 km (5:54 / km) +26m 5:39 / km
ahr:132 max:142 shoes: Adidas Supernova Glide Boost 6

Saturday Apr 29, 2017 #

11 AM

Running 6:46 1.39 km (4:52 / km) +74m 3:51 / km
ahr:155 max:162 shoes: Walsh PB Elite

Running 16:37 3.53 km (4:43 / km) +32m 4:31 / km
ahr:141 max:158 shoes: Walsh PB Elite

Orienteering 1:02:30 13.0 km (4:48 / km) +300m 4:19 / km
spiked:27/27c shoes: Walsh PB Elite

Bradgate and Swithland long training. Ran a course that I missed in 2015 and took it as a proper race. Orienteering and running really well today, can't wait for next weekend now. Garmin didn't start but the climb and distance and roughly accurate.
Unfortunately no trace.

Friday Apr 28, 2017 #

Note
(rest day)

Went home, O training planned tomorrow, also doing some planning etc and racing Sunday. Letting my blister heal a bit more too!

Thursday Apr 27, 2017 #

5 PM

Running 58:31 11.0 km (5:19 / km) +324m 4:38 / km
ahr:143 max:164 shoes: Brooks Puregrit 3

Easy rivelin with Matt and adam. Lovely day for it and took in some more climb going to Stannington and then back up standard. Felt better than I thought but blister is still a pain.

Wednesday Apr 26, 2017 #

8 AM

Strength and conditioning 40:00 [2]

Testing with Si, all got better, good stuff.

1 PM

Orienteering 57:48 8.31 km (6:58 / km) +253m 6:02 / km
ahr:153 max:170 spiked:23/25c shoes: Inov-8 x-talon 212 (s17)

Cool training out on Burbage with daneo. Both taking it fairly easy but the map was dodgy in places making it tricky along with the scale. One or two small misses in the circle but generally interpreting and executing well. Terrain was sapping!

Tuesday Apr 25, 2017 #

12 PM

Running 8:57 1.96 km (4:34 / km)
ahr:143 max:166 shoes: Adidas Supernova Glide Boost 6

To uni

Running 10:10 2.1 km (4:51 / km) +101m 3:55 / km
ahr:141 max:163 shoes: Adidas Supernova Glide Boost 6

Home, dirt climb.

5 PM

Running 5:56 1.32 km (4:31 / km)
ahr:86 max:155 shoes: Adidas Supernova Glide Boost 6

To Max's.

7 PM

Running 29:27 [5] 6.72 km (4:23 / km) +340m 3:30 / km
shoes: Inov-8 x-talon 212 (s17)

Masson Hill Fell Race- 3rd.

Looking forward to this and good to have Matt out as a bit of a target to see how close I could get to him. After a race sunday and raz yesterday thought I'd feel a bit crap but other than slightly tight calves and some filthy blisters from sunday I was feeling good. Set off quite quick on the road to avoid the box and then settled on the first climb tucking in behind Matt, Harry Holmes (who won sunday) and a Keswick guy. Felt good and moved past the Keswick guy to sit on Harry's shoulder until the slightly flatter bit. Rolling section was fun and was gaining ground on the front 2, maybe 10m off Matt at the closest, then with them working up the hill together on the second climb and me solo in 3rd by then they pulled away a bit but was still in contact at the trig at the top. Didn't see anyone on the descent, quite a lot was wooded but the other 2 put a lot of time in to me, I suppose that's my lack of fell experience and I'm sure it'll improve. Kept pushing myself though and came in 3rd, still beat the previous record but ended up about 1min down to Matt and 30s to Harry. Pretty pleased with that and the prosecco won't go amiss. Looking forward to a few more of these this season.

Running warm up/down 10:52 [1] 1.74 km (6:14 / km) +15m 5:59 / km
shoes: Inov-8 x-talon 212 (s17)

Grinding warm down.

Running warm up/down 20:00 [1] 2.5 km (8:00 / km) +80m 6:54 / km
shoes: Inov-8 x-talon 212 (s17)

Monday Apr 24, 2017 #

4 PM

Running 54:18 14.01 km (3:53 / km) +110m 3:44 / km
ahr:162 max:176 shoes: Adidas Supernova Glide Boost 6

Down to Danes then a 50min raz. Calves grumbly to start but felt good after that, good chat made it breeze by.

5 PM

Strength and conditioning 40:00 [2]

Sunday Apr 23, 2017 #

Running 10 [1] 2.0 km (5 / km) +50m 4 / km
shoes: Adidas Supernova Glide Boost 6

To and from HQ.

11 AM

Running 25:28 [5] 6.68 km (3:49 / km) +203m 3:19 / km
shoes: Inov-8 x-talon 212 (s17)

Wirksworth Incline FR - 3rd.

Dane and another guy shot off from the start so was content to sit on the front of the chasers for the first climb. Reeling in the front 2 on the second of the climbs up but wasn't gaining anything on the flat grass sections. After the trig point tried to kick on but chest was becoming increasingly tight as we skimmed over the grass, was probably closing dane a bit here, gap around 20-30m at one of the gates. Didn't have the legs or the chest along the flat to the top of the incline so dropped off a bit before flying back down the incline and finishing hill.
Nice run, not that felly, felt good on the hills, bit annoyed about my chest but nice to get a bottle of wine. Around 1:20 down on the win and 40~ on dane.

Running warm up/down 18:51 [1] 3.48 km (5:25 / km) +116m 4:39 / km
shoes: Inov-8 x-talon 212 (s17)

Running warm up/down 14:00 [1] 3.0 km (4:40 / km) +150m 3:44 / km
shoes: Inov-8 x-talon 212 (s17)

Saturday Apr 22, 2017 #

1 PM

Running 13:25 3.1 km (4:20 / km)
ahr:148 max:171 shoes: Adidas Supernova Glide Boost 6

Down tu' station.

Running 15:00 2.96 km (5:04 / km) +69m 4:32 / km
ahr:157 max:187 shoes: Adidas Supernova Glide Boost 6

To start.

Orienteering 47:49 8.28 km (5:46 / km) +143m 5:19 / km
ahr:148 max:165 spiked:28/28c shoes: Icebug Accelaritas 3

Got the train out to Tankersley on my own for some training. Little reluctant having only been back in the house in sheffield an hour but dragged myself out and told myself to buck up and get the most out of it. Felt a bit tired so just a nice cruise around most of the CSC course I ran 6 months ago. Very clean and controlled meant a pleasant afternoon.

Running 13:38 2.8 km (4:52 / km)
ahr:141 max:163 shoes: Adidas Supernova Glide Boost 6

To the station, the beginnings of a bonk.

4 PM

Running 15:57 2.88 km (5:33 / km) +124m 4:34 / km
ahr:112 max:166

Disgusting grind home from the station up the hill, wouldn't have made it without a quick water stop.

Friday Apr 21, 2017 #

5 PM

Running 1:07:45 13.02 km (5:12 / km) +117m 4:59 / km
ahr:134 max:165

Chilled from home. Started easy with dad then extended. Chased by cows and nearly died.

Thursday Apr 20, 2017 #

5 PM

Running warm up/down 14:36 3.32 km (4:24 / km) +2m 4:23 / km
ahr:146 max:166 shoes: Adidas Supernova Glide Boost 6

Running 16:55 4.57 km (3:42 / km) +24m 3:36 / km
ahr:170 max:182 shoes: Adidas Supernova Glide Boost 6

Grass tempo reps, solo on the park in Broughton. 5x800(45s). Kept it fairly chilled because of the weekend still and felt fairly good. Legs turning fine but the short recoveries made it still feel like good work.

Running warm up/down 16:24 3.4 km (4:50 / km) +32m 4:37 / km
ahr:143 max:173 shoes: Adidas Supernova Glide Boost 6

Wednesday Apr 19, 2017 #

10 AM

Running 56:41 11.77 km (4:49 / km) +101m 4:37 / km
ahr:142 max:170 shoes: Inov-8 Race Ultra 270

Easy on the fields, feeling good, new path from Frolesworth I'd never ran before so that was fun. HR always seems to spike at the start then settle. Bit longer than expected.

Tuesday Apr 18, 2017 #

Note
(rest day)

Well earned. JK write up done, feel fairly positive after the weekend but a bit annoyed to have made mistakes on such easy courses. Happy to feel physically good but think I've got more to give speed wise.
On a side note, pretty annoying to hear of some fairly unsportsmanlike supporters at the relay slating SHUOC. It's not in the spirit of orienteering in my opinion.

C • Remarks 3

Monday Apr 17, 2017 #

10 AM

Orienteering 33:43 [4] *** 7.24 km (4:40 / km) +195m 4:06 / km
spiked:26/29c shoes: Icebug Accelaritas 3

JK Relays. Trophy, 19th (6th team).

In the first team for the first time with SHUOC and was looking forward to it. Probably wasn't as settled as I should have been before this and so set off pretty hard but thought it was just the nature of the event. Really good through 3 and felt like I'd settled then but ballsed up my control in the woods, had a plan but compass wasn't there so just overshot and ran clear before reloacting off another gaffle and having to go back against the grain. Knew I'd lost a lot and from then I really tried to work myself hard, orienteered well and could see the pack in the open. Gap didn't really open and I maybe lost a little time in places but worked as well as I could. Clean through to spectator but I was hurting and I think the other days caught up on me. Got the long leg fine and found the navigation pretty easy for the rest of the course other than one BS control circle. Had Will about 20s ahead by the end so had managed to close some of the gap but sent Potter out way down and finished angry disappointed and feeling like I'd let the boys down. Thankfully him and Matt ran really well to come in 6th in the end but for me it was a bit hollow.
I don't think I like first leg, second seems to suit me well, I can settle in a lot more on that. A basic error cost me and there's no excuse for that, but you live and you learn and next time (the British), I'll know what to do. Realistically there's a lot of positives in this, eg mentally keeping pushing and navigation after being pretty good but it has to be better.

Running warm up/down 12:04 2.09 km (5:47 / km) +51m 5:09 / km
ahr:131 max:150 shoes: Icebug Accelaritas 3

Running 25:00 [1] 3.0 km (8:20 / km)
shoes: Icebug Accelaritas 3

Sunday Apr 16, 2017 #

1 PM

Orienteering 1:06:46 [4] *** 14.2 km (4:42 / km) +250m 4:19 / km
spiked:21/28c shoes: VJ Bold 7

JK Long. 3rd Brit, 4th.

Felt more settled today, but it was a pretty tough run. Started ok, but a bit rushed to 1 then hesitant, probably because of the scale to 2. Lost a minute in the circle on 3, overshooting from the low path (didn't see the straighter option). Grind up the hill to 4. Bit lucky on 5 going straight, had little reference until the path end. then was careful on the compass to the control. Messed up my route to 6, taking the straighter but worse path. Should have pathed more on 7 but made myself work through the undergrowth before pushing on the path, similar to 8. Mistake on 9, went in too early and messed about before relocating off of an open strip which I followed to the control. Annoying and basic mistake, no AP. Grind to 10 then pushed on the path to the crossing. Nearly rushed off but took my time to gather myself and had a gel with the water because I knew we'd be through the green. Fine but nearly missed my route to 13, then good through to 14, messed up the circle on 15. Very poor wobbly line to 16. Running legs basically through to after spectator and it was tough to keep working, hadn't seen anyone at all but hadn't been caught so made myself keep working but legs felt pretty tired. few wobbles on 24/5 in the circle losing some more time. Pushed from then to the finish but lost time on my line in to 26/27 bad exit from a path, then bad across the open but kept working.
Good mental battle today, had to keep fighting on my own because I didn't see a soul on my way round. Too many mistakes though and again despite the position I finished I wasn't happy with the basic errors I let creep in to my race. Have to be more disciplined especially in and out of controls. Garmin also stopped at some point so distance is a guess.

Running warm up/down 13:11 [1] 2.17 km (6:05 / km) +2m 6:04 / km
shoes: VJ Bold 7

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: VJ Bold 7

Saturday Apr 15, 2017 #

1 PM

Orienteering 24:04 [4] *** 5.01 km (4:48 / km) +80m 4:27 / km
spiked:17/23c shoes: VJ Bold 7

JK Middle, 3rd Brit, 4th.

Last start which was a bit alien to me and a bit of confusion in the start box meant I was really forcing myself to focus. Slip in the circle on 1, just not quite going far enough to see the control then attacked 2 well. Little confused on 3 with the bushes but readjusted fine. Straight to 4 which was good other than the circle being different to what I expected, then fine through to 6. Tired over to 7 and line was a bit wavy but held it together. Fine through 9 but a little unsure on my line in to 9 itself. Had spied 10 before and so was lazy on planning 11 meaning a banana and lost contact. Very bad exit to 12, biggest real mistake then checked the compass, as a result of this, limited planning for 13 so missed it losing a bit more time. Half cocked plan for 14 meant second half was unformed so banana. Fine through to 16 but felt tired and slow in the terrain. Bad exit to 17 and missed the veg boundary meant through the green and more time dropped, correcting off the hide. better to 18 then bad compass to 19 being led North but correcting off the junction. 20 seemed odd, higher than expected then just tried to gut myself to the finish to claw back a bit of time which I did to get 3rd.
On paper, with the result this looks a good run and a lot of people said so after but I'm really quite unhappy with it. I feel like I rushed a lot and didn't take my time in and out of the circle which is what I told myself to do beforehand. Could have saved a lot of time and been a lot closer to Sasha. Legs also didn't feel good, never felt like I got moving, similar to Bentley, stuck in 4th gear. Happy to have gotten away with it to some extent but I know I can do better than this and I plan to.

Running warm up/down 22:07 [1] 3.78 km (5:51 / km) +29m 5:38 / km
shoes: VJ Bold 7

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: VJ Bold 7

Friday Apr 14, 2017 #

3 PM

Orienteering 15:09 [5] **** 4.11 km (3:41 / km) +4m 3:40 / km
spiked:26/28c shoes: Inov-8 x-talon 190

JK Sprint, 2nd 20, 8th overall.

Really looking forward to this one. Preparation had gone well, took quite a long time making a map for it and planning but still felt a bit nervous going in. Made sure to watch spectator control/run through/ start etc beforehand and that meant I could settle in early on. Flowed well through the first couple and it was nice to be able to open the legs up early. Nearly missed the blocked end on 4 but readjusted losing only a few seconds. Mulled over 6 a bit long but got my route well which allowed me to plan through to 10. Saw Tim going in to 9 which was a bit of a boost and got the tricky buildings fine which allowed me to catch Ali by taking the faster southern route. Made myself stay focused though and didn't get distracted through the run through but focused on the next leg. All fine through to 20, possibly missed a route or two. Only real mistake was 21, only one I didn't check descriptions and lost time beginning to go round the top of the bridge before turning back. Annoyed but knew I was going in to the last section so switched back on. Not enough drive through 23/4/5 but got them fine, should have attacked a bit more, then clean through the finish.
Little annoyed about 21 but this went well today. Stayed focused on my own race plan and didn't get distracted despite catching Ali and it being a very busy area. Think this settled me down a bit for the next few days.

Running warm up/down 17:25 [1] 3.37 km (5:10 / km) +3m 5:09 / km

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Inov-8 x-talon 190

Wednesday Apr 12, 2017 #

9 AM

Running 10:05 2.02 km (5:00 / km) +46m 4:29 / km
ahr:146 max:163 shoes: Inov-8 x-talon 212

Orienteering 30:26 *** 4.71 km (6:27 / km) +103m 5:49 / km
ahr:159 max:176 spiked:25/27c shoes: Inov-8 x-talon 212

Planned and ran a middle course up at Outwoods. Kept the pace nice and chilled and tried to focus on the nav but the map was a bit shit and the grot meant I watched my feet more than I'd have liked to, but that's fine with keeping safe. Navigation was good but could have planned a smidge more, one miss in the circle where the forest had been felled and I was looking for a rootstock and another taking the path round because the forest sucked. Nice though, orienteering well and a nice confidence boost.

Running 9:37 1.57 km (6:08 / km) +31m 5:35 / km
ahr:138 max:159 shoes: Inov-8 x-talon 212

Tuesday Apr 11, 2017 #

10 AM

Strength and conditioning 50:00 [2]

Nice set in the gym working out some kinks. Kept the weights down to save myself a touch.

5 PM

Running 12:08 2.55 km (4:45 / km) +3m 4:43 / km
ahr:148 max:161 shoes: Adidas Supernova Glide Boost 6

Running 14:39 3.51 km (4:11 / km) +18m 4:05 / km
ahr:166 max:186 shoes: Adidas Supernova Glide Boost 6

Solo session on Stenborough Lane. 8x300 (1min jog). Eased in to it focusing on form then wound up for the last few. Slight rise on 4, slight down on 4 so evened out but the slight up was a grind. Enjoyed it though, nice evening.

Running 13:01 2.64 km (4:56 / km) +26m 4:42 / km
ahr:150 max:160

Monday Apr 10, 2017 #

Note
(rest day)

Good tough week last one, winding down now.

Sunday Apr 9, 2017 #

11 AM

Running 13:07 2.32 km (5:39 / km) +54m 5:04 / km
ahr:140 max:163 shoes: Icebug Accelaritas 3

Orienteering 1:05:04 *** 11.87 km (5:29 / km) +444m 4:37 / km
ahr:176 max:185 spiked:18/22c shoes: Icebug Accelaritas 3

Bit of a tired run at Hambledon. Tough going in the heat. Concentrated fairly well but felt a bit lethargic, quite a few fast hard sessions this week, legs were useless. Time to reign it in. Good compass and focus today though, only a couple of minutes dropped.

Running 7:30 [1] 1.5 km (5:00 / km)
shoes: Icebug Accelaritas 3

Saturday Apr 8, 2017 #

8 AM

Running 19:31 3.78 km (5:10 / km) +25m 5:00 / km
ahr:148 max:170 shoes: Nike Zoom Pegasus 31

Running 16:10 5.0 km (3:14 / km) +48m 3:05 / km
shoes: Nike Zoom Pegasus 31

Went and ran the parkrun at Braunstone. Treated it as a session but went out a little hard so the 3rd and 4th turned in to a bit of a tempo then tried to push on at the end. Solo soaking up the sun from the start. Feel fit just not much drive today, chest felt quite tight too.

Running 11:53 2.23 km (5:20 / km) +22m 5:05 / km
ahr:138 max:148 shoes: Nike Zoom Pegasus 31

Friday Apr 7, 2017 #

Note
(rest day)

Chilling out and banking the training, it is money season after all.

Thursday Apr 6, 2017 #

8 AM

Running warm up/down 11:00 2.2 km (5:00 / km) +25m 4:44 / km
ahr:139 max:152 shoes: Adidas Supernova Glide Boost 6

Orienteering 13:18 *** 3.35 km (3:58 / km) +32m 3:48 / km
ahr:174 max:184 spiked:19/22c shoes: Adidas Supernova Glide Boost 6

British Sprint Heat 2013. Headed to Loughborough to rerun the british sprints. Took them properly as a good bit of race prep and they went well. Planning was good other than one slip but tightened up after and missed 1 route but generally a decent run out. Building work on the map around 5-7 had finished and new stuff started so that caused a couple of small hesitations and route choice variations. Would have put me 4th.

Orienteering 14:38 **** 3.39 km (4:19 / km) +26m 4:10 / km
ahr:177 max:186 spiked:22/26c shoes: Adidas Supernova Glide Boost 6

Sprint Final. More technical and only gave myself maybe 3-4 mins after running the quali to simulate making decisions under pressure and when fatigued. Felt a bit leggy but nailed the route to the tricky second but felt scrappy through to 7 (also missed what I think is the best route to 6). Then settled nicely through to 18 but was a little lazy planning on the running leg and missed a route to 19. Then one or two small direction errors at the end but generally under the conditions this was pretty tight. Would have been 6th in the A.

Running 17:40 3.74 km (4:43 / km) +10m 4:39 / km
ahr:144 max:160 shoes: Adidas Supernova Glide Boost 6

Trying to find the elusive Loughborough station.

Running 43:52 9.04 km (4:51 / km) +73m 4:40 / km
ahr:146 max:159 shoes: Adidas Supernova Glide Boost 6

Dead tired trundle home from Narborough station.

Wednesday Apr 5, 2017 #

3 PM

Running 1:32:47 19.33 km (4:48 / km) +157m 4:37 / km
ahr:144 max:161 shoes: Inov-8 Race Ultra 270

Nice cruisey long run with 5 technical maps (3 Sweden, 1 Finland, 1 lakes). Felt good.

C • .... 3

Tuesday Apr 4, 2017 #

7 PM

Running 13:17 2.63 km (5:03 / km) +29m 4:47 / km
ahr:134 max:149 shoes: Adidas Supernova Glide Boost 6

Running intervals 29:01 6.5 km (4:28 / km) +29m 4:22 / km
ahr:164 max:185 shoes: Adidas Supernova Glide Boost 6

Huncote reps on the old railway alongside enderby. Session of 2 (7x1 [1]). Moving well, off on my own on every rep before looping back and starting again with the others. Good pace and a solid mental session as well, pleased with results. Was a bit dusty and muddy in places but enjoyed it.

Running 15:07 2.64 km (5:43 / km) +26m 5:27 / km
ahr:139 max:150 shoes: Adidas Supernova Glide Boost 6

Monday Apr 3, 2017 #

5 PM

Running 35:45 7.2 km (4:58 / km) +65m 4:45 / km
ahr:137 max:162 shoes: Inov-8 Race Ultra 270

Easy fields, soaking up some sun. Kept it shorter than usual because of the climb yesterday. 11hr sleep feeling revived.

Sunday Apr 2, 2017 #

8 AM

Orienteering 1:14:02 [4] 12.08 km (6:08 / km) +543m 5:00 / km
spiked:15/18c shoes: VJ Bold 7

Interland, few missed routes and one big mistake scuppered it. Felt pretty dead on the hills but moving generally ok.

10 AM

Running warm up/down 25:00 [1] 5.0 km (5:00 / km)
shoes: VJ Bold 7

Saturday Apr 1, 2017 #

2 PM

Orienteering 36:10 6.23 km (5:48 / km) +136m 5:14 / km
ahr:150 max:172 spiked:14/15c shoes: Inov-8 x-talon 212

Interland training, moving and orienteering well other than stomach cramps cutting it short.

4 PM

Running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Inov-8 x-talon 212

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