Training Log Archive: BashmanIn the 30 days ending Nov 30, 2016:
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Wednesday Nov 30, 2016 #
Road tempo 1:01:26 15.65 km (3:55 / km) +11m 3:55 / km
shoes: Asics Gel-Electro 33
Felt great on a tired set of legs and was ready to attack at 10km in, but then stomach turned grim and I had to bail. Tried to restart after visiting the library but it was a big nope with a capital N. Grrrrrr..... Ah well, at least legs might be a bit more fresh by the weekend.
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Road 14:34 [2] 3.01 km (4:50 / km) +25m 4:38 / km
shoes: Asics Gel-Electro 33
Jog home after pasta.
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Tuesday Nov 29, 2016 #
Road 33:12 [2] 6.94 km (4:47 / km) +71m 4:33 / km
shoes: Salomon Sense Pro
With some drills and to KB.
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S+C/Drills/Plyo/Flex 11:46 [1] 1.39 km (8:28 / km)
shoes: Salomon Sense Pro
Path/Terrain 1:42:01 [3] 16.13 km (6:20 / km) +876m 4:58 / km
shoes: Inov-8 Mudclaw 300 (2016)
With Oleg, most climb I've done for a while... Struggled a bit but feeling quite tired to begin with so not surprising. Oleg flying towards the end! Nice in the evening sun but pretty blowy out.
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Monday Nov 28, 2016 #
Path/Terrain 1:03:03 [2] 12.97 km (4:52 / km) +308m 4:21 / km
shoes: Salomon Sense Pro
Nice and chilled with 2 decent climbs in there.
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Road 32:58 [2] 7.18 km (4:36 / km) +65m 4:24 / km
shoes: Asics 33-DFA
With Andy to gym. Snotted too hard and got a nose bleed waterfall. Looking awesome by the end.
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S+C/Drills/Plyo/Flex 40:00 [0]
shoes: Asics 33-DFA
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Sunday Nov 27, 2016 #
Path/Terrain 50:14 [2] 11.09 km (4:32 / km) +133m 4:16 / km
shoes: Salomon Sense Pro
Nice and easy round Holyrood, still quite snotty. Wang was a slip n slide.
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Road 44:35 11.42 km (3:54 / km) +4m 3:54 / km
shoes: Asics Gel-Electro 33
Just a wee one to get the legs turning. Comfortable the whole way but stomach getting bad towards the end...
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Saturday Nov 26, 2016 #
Road 1:20:53 [2] 18.06 km (4:29 / km) +141m 4:19 / km
shoes: Asics Gel-Electro 33
Legs unphased, nice morning.
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Friday Nov 25, 2016 #
Path/Terrain 42:42 [2] 9.32 km (4:35 / km) +117m 4:19 / km
shoes: Salomon Sense Pro
Nice shake out with Jacob after a week of 9 to 6 (and sometimes 11pm) library. Felt a lot better than expected with the cold still in the system, makes me think I should have been at least easy running all week. Ah well, needed to focus on uni and the ankle had to settle anyway.
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Tuesday Nov 22, 2016 #
Note
(sick)
Monday Nov 21, 2016 #
Path/Terrain 38:00 [2] 7.57 km (5:01 / km) +82m 4:46 / km
shoes: Salomon Sense Pro
Morning gander with Jacob. Ankle hilariously swollen and stiff, but a good pain.
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Road 36:32 [2] 7.68 km (4:46 / km) +64m 4:34 / km
shoes: Asics 33-DFA
To gym with the boys. Ankle still giving some trouble.
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S+C/Drills/Plyo/Flex 45:00 [0]
shoes: Asics 33-DFA
Most of a session, missed some plyo and bulgarians.
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Road 13:00 [2] 3.0 km (4:20 / km)
shoes: Asics 33-DFA
Gym - tesco - gym - tesco - DHT - 3 hour workshop - home with a cold.... :-(
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Sunday Nov 20, 2016 #
Path/Terrain warm up/down 17:17 [2] 2.95 km (5:52 / km) +49m 5:25 / km
shoes: Icebug Acceleritas4
Really threw out my ankle before testing out a stream crossing. Had to take a moment but it soon eased off. Swelled up post-race but should be okay as long as I don't go over it again anytime soon...
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Path/Terrain race 22:02 5.67 km (3:53 / km) +112m 3:32 / km
shoes: Icebug Acceleritas4
No real challenge today, so was able to cruise to the front at 1km in and open up a good gap. Legs struggled up the climbs but otherwise very comfortable and just enjoyed the beautiful, frosty borders' countryside and a very fun course including stream crossings, style jumping and a handful of icy, tight corners. Time to get some more hills done.
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Path/Terrain warm up/down 13:27 [2] 2.19 km (6:08 / km) +27m 5:47 / km
shoes: Icebug Acceleritas4
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Saturday Nov 19, 2016 #
Path/Terrain 20:01 [2] 4.65 km (4:18 / km) +28m 4:11 / km
shoes: Salomon Sense Pro
Feeling good.
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Path/Terrain warm up/down 23:11 [2] 4.68 km (4:57 / km) +59m 4:40 / km
shoes: Icebug Acceleritas4
Quite a good one. Tested out the big spikes and was fairly happy. Then a few drills and strides.
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Path/Terrain race 34:58 9.81 km (3:34 / km) +193m 3:15 / km
shoes: Saucony Endorphin Spikes
For once everything seemed good pre-race, so even after setting a good plan of a steady start I was dragged out too hard and was dangerously confident that I could hold it. Tucked into 4th after climbing the hill and stuck well to the back of the leaders, felt okay and like I could keep it up. But then legs went to jelly hitting the first big loop.
At this point realised I had screwed up again so settled down and began to lose time to the front. Stayed in 4th for most of the first big lap but then I was caught by a pack of Jonny, Carcas and Brock (AUAC). This hit me hard mentally and I couldn't see myself completing another two tough laps. Managed to forget about it though and cruised round lap two, allowing a Stirling guy through fairly easily towards the end.
Managed to stick behind him by about 5s for most of the last lap and got to a comfortable rhythm once again. Oleg + (everyone else, loads of support) shouted me to try and get him but legs weren't having any of it. Opened up a bit on the last downhill and after looking back, jogged quite happily in to take 7th (Elisha pulled out) whilst smacking Will on the bottom on the run in.
Fairly happy with the result ignoring the donkey of a start. Lots of people missing today though, as well as a few dropping out. Big laps were even splits surprisingly enough but just needed a bit more of that energy at the start throughout the rest of the course. Crossing fingers for a potential selection out of this..
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Path/Terrain warm up/down 16:46 [2] 2.96 km (5:40 / km) +53m 5:12 / km
shoes: Icebug Acceleritas4
With the boys reminiscing a good race.
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Path/Terrain 37:01 [2] 7.55 km (4:54 / km) +93m 4:37 / km
shoes: Salomon Sense Pro
Back to feeling good again. With Tim and Scran. Excited for Gala (Borders XC) tomorrow.
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Friday Nov 18, 2016 #
Note
(rest day)
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Thursday Nov 17, 2016 #
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Salomon Sense Pro
Feeling great oddly enough.
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Path/Terrain 49:38 [2] 10.7 km (4:38 / km) +150m 4:20 / km
shoes: Salomon Sense Pro
Recce for SSSXC with Jabob.
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Wednesday Nov 16, 2016 #
Road tempo 1:20:47 22.06 km (3:40 / km) +17m 3:39 / km
shoes: Asics Gel-Electro 33
Didn't feel great all day since last night but pumped myself up successfully. Running very comfortably with Duncan and James T for 7miles and then notched it up successfully whilst Duncan began to drop me. Eventually set the goal of 11 miles and cruised through the end nearly unphased. Quick WD and then jog to EUOC pasta, job done. Never imagined a sub 34 was possible on a cold, windy, wet evening on the meadows, at least not for a few more years. Very satisfied.
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Road warm up/down 9:56 [2] 2.05 km (4:51 / km) +26m 4:33 / km
shoes: Asics Gel-Electro 33
Run home from pasta.
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Tuesday Nov 15, 2016 #
Path/Terrain warm up/down 12:17 [2] 2.65 km (4:38 / km) +5m 4:35 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 26:18 [1] 2.28 km (11:32 / km) +2m 11:30 / km
shoes: Asics 33-DFA
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Road 25:02 [2] 5.14 km (4:52 / km) +67m 4:34 / km
shoes: Asics 33-DFA
Path/Terrain 57:34 [2] 11.38 km (5:04 / km) +117m 4:49 / km
shoes: Asics Gel-Electro 33
With Felly after drills. Stomach really awful, haven't had a good run since Monday last week. The added bonus today was some really bad chest burning, not enjoyable at all.
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S+C/Drills/Plyo/Flex 12:00 [2] 1.0 km (12:00 / km)
shoes: Asics Gel-Electro 33
Monday Nov 14, 2016 #
Path/Terrain 51:47 [2] 11.55 km (4:29 / km) +143m 4:13 / km
shoes: Salomon Sense Pro
With Dan from KB to gym. Nice.
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S+C/Drills/Plyo/Flex 50:00 [0]
shoes: Salomon Sense Pro
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Road warm up/down 9:16 [2] 2.01 km (4:37 / km) +26m 4:21 / km
shoes: Salomon Sense Pro
Sunday Nov 13, 2016 #
Road 1:26:05 [3] 21.0 km (4:06 / km) +115m 3:59 / km
shoes: Asics 33-DFA
With Ewan and Jacob (on bike). Planned on progressing a bit more but legs didn't like it, especially on the hill back up from Portobello in the wind and rain. Decent enough, no point killing myself, and very enjoyable. Calves and shins had had enough by the end though.
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Saturday Nov 12, 2016 #
Path/Terrain 23:56 [2] 5.61 km (4:16 / km) +14m 4:13 / km
shoes: Salomon Sense Pro
With Jacob before his session. Not feeling very energetic.
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Path/Terrain warm up/down 25:10 [2] 4.74 km (5:18 / km) +130m 4:40 / km
shoes: Icebug Acceleritas4
Feeling even less energetic and getting hungry by the start.
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Path/Terrain race 32:51 [5] 9.36 km (3:31 / km) +198m 3:10 / km
shoes: Icebug Acceleritas4
My aims for the race were enjoyment and experience, but at the same time I really wanted to better my 2014 time which was a near-perfect race legs day. After finishing up on strides before the start gun, my legs were prepared for another stride and I was soon in the leading pack, big mistake. Carried up to the top, slowly slipping back places, and confirmation of my fuck-up emerged when I realised Scott was still far behind me. So I died on the flat coming home and grew terrified of the next hill, even considering a sneaky drop out.
I tried to recover a bit, but this didn't work and I embarrassingly came through the finish close behind Scott knowing my place would suffer badly in the next lap.
Cherry came past soon after the first lap and I began to really struggle in shifting up the second climb, with Scott long gone in front. Reached the top and legs had begun to re-awaken, so after a good descent to drop cherry I was alone and comfortable coming home. Chatted to all the spectators and began to enjoy it, but then Shminty came out of nowhere and took me with 300m left. I tried a wee sprint finish but was distracted to see a sub 33 time on my watch. Very happy with that considering how crap the second lap was. Horrible 1min lap difference but still a big chunk off my pb two years ago, so a mixed race. Kris, and the rest of the orienteers flying! - big things to come. Personally need to sort out these stupid starts and empty stomach syndrome for the next few weeks of racing.
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Path/Terrain warm up/down 10:41 [2] 2.1 km (5:05 / km) +23m 4:50 / km
shoes: Icebug Acceleritas4
Jog with Jonny.
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Orienteering 18:32 [3] 4.11 km (4:31 / km) +20m 4:25 / km
shoes: Icebug Acceleritas4
Fun little exercise on KB planned by GG, good control flow and map memory practice. Had a very big home advantage but Braids had replaced the legs with slabs of cement. Never expected to be orienteering this month!
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Friday Nov 11, 2016 #
Road 46:57 10.43 km (4:30 / km) +45m 4:24 / km
shoes: Asics Gel-Electro 33
Thursday Nov 10, 2016 #
Road 9:29 [2] 2.05 km (4:38 / km) +21m 4:24 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:15:00 [0]
shoes: Asics 33-DFA
Road 9:10 [2] 2.05 km (4:29 / km) +27m 4:12 / km
shoes: Asics 33-DFA
Path/Terrain 44:59 [3] 9.74 km (4:37 / km) +134m 4:19 / km
shoes: Salomon Sense Pro
Wednesday Nov 9, 2016 #
Road 1:21:08 21.5 km (3:46 / km) +5m 3:46 / km
shoes: Asics 33-DFA
Spent most of the day trying to loosen off the legs for this with limited success, but felt great once I got going. 4km steady WU and then met with Duncan. Started at 6s for the first 5 miles, scooping up Tom M on the way, and then left him to start twisting the screw a bit. Chatting right up to the last few km which were very grim. Finished, and gently walk/jogged home trying not to be sick. Very happy with the splits, but body thoroughly destroyed for the rest of the evening. Hoping to increase to 12 next week.
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Tuesday Nov 8, 2016 #
Road 9:08 [2] 2.05 km (4:28 / km) +20m 4:15 / km
shoes: Salomon Sense Pro
S+C/Drills/Plyo/Flex 30:00 1.0 km (30:00 / km)
shoes: Salomon Sense Pro
Back in the gym, round the seat with Tam after.
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Path/Terrain 36:51 [2] 7.71 km (4:47 / km) +135m 4:24 / km
shoes: Salomon Sense Pro
Path/Terrain 1:10:32 [2] 14.63 km (4:49 / km) +219m 4:29 / km
shoes: Inov-8 Mudclaw 300 (2016)
Pussy group with Tim and Pete. Not moving very well and hamstrings rock hard.
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S+C/Drills/Plyo/Flex 14:00 [2] 1.0 km (14:00 / km)
shoes: Inov-8 Mudclaw 300 (2016)
Monday Nov 7, 2016 #
Path/Terrain 1:03:34 [2] 13.21 km (4:49 / km) +280m 4:21 / km
shoes: Salomon Sense Pro
Feeling good, bumped into Peter after the bog and did a bit with him.
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Road warm up/down 14:08 [2] 3.28 km (4:18 / km) +27m 4:08 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:00:00 [0]
shoes: Asics 33-DFA
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Path/Terrain warm up/down 11:28 [2] 2.3 km (4:59 / km) +16m 4:49 / km
shoes: Asics 33-DFA
Sunday Nov 6, 2016 #
Path/Terrain warm up/down 9:23 [2] 1.86 km (5:02 / km) +5m 4:58 / km
shoes: Icebug Acceleritas4
Very dreich weather. Rain stopped for some drills.
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Path/Terrain race 25:31 [5] 6.87 km (3:43 / km) +144m 3:22 / km
shoes: Icebug Acceleritas4
Rain nicely started again for the race so it was a thermal/vest job today. Happy to get going and tucked in behind a fast started going round the field. Felt very comfortable and like I was in danger of clipping the leader's heals going round the burn so surged to overtake and make a good gap. Pushed on as the hill arrived but forgot how to climb. Out of my comfort zone quite a lot but eventually it flattened off, now with Tom M right on the heals. He overtook but I got him back very quickly as we hit a steep downhill and I let loose. Cruised through some rough terrain making a good gap and then widened it even more dropping into the burn.
Relaxed a bit and began to look forward to the final steep climb. Hit it prepared and didn't lose too much on the chasers - Tom now joined by Andy F. Had a look back on the fields into the finish and relaxed a bit, only to try and sprint finish with no success. Ah well, gap was sufficient enough. Happy to get the win on a real XC course, very enjoyable even in the torrential stuff. Need to put in a good effort on the series now.
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Path/Terrain warm up/down 10:56 [2] 1.86 km (5:52 / km) +20m 5:34 / km
shoes: Icebug Acceleritas4
Had hoped for a bit longer but bailed as a really cold rain set in, brain freeze!
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Saturday Nov 5, 2016 #
Path/Terrain 20:14 [2] 4.58 km (4:25 / km) +5m 4:24 / km
shoes: Salomon Sense Pro
Trying out a different race approach. Not too sure if this worked or well.
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Path/Terrain 22:06 [2] 4.32 km (5:07 / km) +3m 5:06 / km
shoes: Saucony Endorphin Spikes
Path/Terrain race 13:04 [5] 4.2 km (3:07 / km) +3m 3:06 / km
shoes: Saucony Endorphin Spikes
A wee bit short for my liking and essentially felt like a 4km sprint finish. Nevertheless settled down after the sprint start and sat in 10m behind Alex waiting to pounce. He died off at 3km, patted him on the back, and we rolled into the finish not too far apart. Bitterly cold weather but at least it was sunny.
Highlight of the day was 4 chicken thighs for a pound from Tesco after!
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Path/Terrain warm up/down 12:42 [2] 2.5 km (5:04 / km)
shoes: Saucony Endorphin Spikes
Path/Terrain 33:27 [2] 7.01 km (4:46 / km) +32m 4:40 / km
shoes: Salomon Sense Pro
Chicken thighs not sitting well. With Ewan and Jack, including a visit to the old flat to pick up a parcel.
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Friday Nov 4, 2016 #
Path/Terrain 46:36 [2] 10.37 km (4:30 / km) +124m 4:14 / km
(rest day) shoes: Salomon Sense Pro
With Jacob, feeling much better after a good sleep and breakfast. Hamstring no longer complaining, think I may have annoyed a nerve though as something still sore to touch as if a splinter's in there.
With the current plan I'm not sure when my rest day is, but this is the most relaxed, so let's say today.
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Thursday Nov 3, 2016 #
Road 9:22 [2] 2.04 km (4:35 / km) +20m 4:23 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 1:10:00 [0]
shoes: Asics 33-DFA
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Road 10:46 [2] 2.21 km (4:52 / km) +19m 4:40 / km
shoes: Asics 33-DFA
Path/Terrain 47:24 [3] 9.93 km (4:47 / km) +172m 4:24 / km
shoes: Salomon Sense Pro
Scarred for life after a day of Matlab so decided to run away from my problems. Big loop round Blackford and Braids in the pitch black with no torch ended up being very calming. Hamstring not enjoying yesterday's work, but just the usual tugging.
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Wednesday Nov 2, 2016 #
Road tempo 1:22:45 [4] 21.47 km (3:51 / km) +116m 3:45 / km
shoes: Asics 33-DFA
Meadows WU and then met up with Duncan. Headed over to Haymarket and then eased into a good pace. The pace grew a bit fast though and I soon realised it would just be a 10 mile tempo, which is also okay. First half was fine but then turned round and began to enjoy it a bit less. Last 4km were horrible with a dodgy stomach but kept up a semi-respectable pace before nearly collapsing at the end. Good session, Duncan flying at the end!
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Tuesday Nov 1, 2016 #
Road 30:54 [2] 6.91 km (4:28 / km) +95m 4:11 / km
shoes: Asics 33-DFA
S+C/Drills/Plyo/Flex 16:15 [2] 1.24 km (13:06 / km) +1m 13:03 / km
shoes: Asics 33-DFA
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Road 6:10 [2] 1.48 km (4:10 / km)
shoes: Asics 33-DFA
Path/Terrain 1:02:18 [2] 12.14 km (5:08 / km) +137m 4:52 / km
shoes: Salomon Sense Pro
Crawl round AS feeling very hungover. Massive turnout for the pussy group. Befittingly, we did APO.
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