Apparently transitions are important. I won't be screwing that up again, sheesh.
Finish Swim T1 Bike T2 Run
1. Brady Brewer 1:02:49 0:05:25 1:45 0:36:25 0:51 0:18:22
2.Bryan Urakawa 1:03:42 0:05:46 1:27 0:35:42 0:56 0:19:50
3. Shawn Burke 1:03:45 0:05:25 2:10 0:36:00 1:04 0:19:05
4.Gilbert Clarke 1:04:16 0:05:19 2:18 0:35:12 0:55 0:20:31
5. Brent Binge 1:04:19 0:05:05 2:35 0:35:49 1:03 0:19:46
6. Joe Tysoe 1:06:01 0:06:21 1:51 0:37:00 2:58 0:17:51
Sunday, May 31, 2009
Thursday, May 28, 2009
Want to how it's really done?
Read some of Doc's posts over on the Team Bike Boutique blog..
Simple formula: work hard, get rid of unneccessary weight, cut out the grog and go really well.
http://www.teamtbb.com/forum/
Simple formula: work hard, get rid of unneccessary weight, cut out the grog and go really well.
http://www.teamtbb.com/forum/
Wednesday, May 27, 2009
You aren't living life if you are scared to try.
I hope it isn't too trite to start with this. But I had a conversation with an "old friend" the other day, and it was eye-opening for me.
My old friend and I met and made fast friends eons ago under some common assumed shared values. Old friend was extremely active; the typical stuff running relays, a marathon, hikes, winter sports, even mountain biking occasionally.
Old friend has had a tough last few years, a few bad breaks, some strange bouts of illness and the requisite break-up thrown in for good measure.
Well, I sort of expected Old Friend had dusted themselves off and saw all of the rougher stuff as an opportunity to try new things, reflect on where they had been in previous pursuits; that sort of thing.
In fact, I was excited to get Old Friend headed down this path while offering a hand..
But, over the last couple of weeks after inquiring about OF's level of activity around life in general it became very apparent that OF's had some unusual road blocks.
"I'm not up for running much outdoors, I just wouldn't want to get caught out there without water or have to walk home."
And so OF runs the treadmill at the gym.
If it were isolated to a couple of months it wouldn't be that big of a thing, but it's on going. And it isn't limited to not running outside, there are a mound of excuses about doing much of anything outside of punching the clock at work.
Somewhere along the line my Old Friend became frightened to live.
I don't have grand pronouncements to make about how to live, I mean, who am I to say?
But I can say that the absolute worst thing a person can do is dig a moat around them in tough times; it's not the same thing as self-destructive behavior and I think the "moat" of excuses is semi-excusable socially because it's not the worst thing a person can do while they are getting back on their feet.
It's just my feeling that if you live in fear of trying something semi-difficult and attempt it with a half-measure it's hardly living life to the fullest.
Old Friend.. if you wind up reading this I'm imploring you to get the heck out of the gym.
My old friend and I met and made fast friends eons ago under some common assumed shared values. Old friend was extremely active; the typical stuff running relays, a marathon, hikes, winter sports, even mountain biking occasionally.
Old friend has had a tough last few years, a few bad breaks, some strange bouts of illness and the requisite break-up thrown in for good measure.
Well, I sort of expected Old Friend had dusted themselves off and saw all of the rougher stuff as an opportunity to try new things, reflect on where they had been in previous pursuits; that sort of thing.
In fact, I was excited to get Old Friend headed down this path while offering a hand..
But, over the last couple of weeks after inquiring about OF's level of activity around life in general it became very apparent that OF's had some unusual road blocks.
"I'm not up for running much outdoors, I just wouldn't want to get caught out there without water or have to walk home."
And so OF runs the treadmill at the gym.
If it were isolated to a couple of months it wouldn't be that big of a thing, but it's on going. And it isn't limited to not running outside, there are a mound of excuses about doing much of anything outside of punching the clock at work.
Somewhere along the line my Old Friend became frightened to live.
I don't have grand pronouncements to make about how to live, I mean, who am I to say?
But I can say that the absolute worst thing a person can do is dig a moat around them in tough times; it's not the same thing as self-destructive behavior and I think the "moat" of excuses is semi-excusable socially because it's not the worst thing a person can do while they are getting back on their feet.
It's just my feeling that if you live in fear of trying something semi-difficult and attempt it with a half-measure it's hardly living life to the fullest.
Old Friend.. if you wind up reading this I'm imploring you to get the heck out of the gym.
Monday, May 25, 2009
We need a meaningful update..
Oh, the dry stuff.. I've done about 5 weeks of progressively steady & hard training, you know, progressive overload and managed to get more fit while my Achilles healed..
Amazing right? But not really.. I just managed to rest it pretty strategically between sessions, ice a couple of times a day and so there you go.
It is now time for some sharpening, reducing the volume by a little bit, we'll start it all over in about a week and a half.
The less dry stuff.. well, I'm attempting to stay engaged outside of the massive hours in the sports stuff. I've been reading voraciously, and need to add a few more books to the que!
I've plowed my way though some fiction lately, specificly I've been revisiting Frank Herbert's Dune Trilogy. Lots more going on there then the simple story I've been enjoying so much, in different iterations mind you, since I was thirteen years old.
What's kept me coming back are the core values each of the key characters are imbued with, they are classic tragic heroes, love that when it's written well.
The great "new" discovery is the running commentary around government, laws, religion and where they intersect.
I wouldn't have come back to these if I hadn't heard that his son (Brian Herbert) had written several prequels which, naturally, I read too. They are different from the original body of work with the main distinction being that Brian Herbert wanted to create a more accessible Dune for folks just discovering the Dune world.
I've also recently read Bill Bowerman's Biography, "Men of Oregon" (Kenny Moore); most folks will know Kenny Moore from Sports Illustrated. He was the right person to write the book due to his relationship as an athlete to Bowerman and his writing palmares. The story of Bowerman is nothing short of amazing, touching and powerful.
If you feel like you've lost touch with your core values picking up "Men of Oregon" should get your brain wrapped around getting re-acquainted with them.
At any rate, on to Malcolm Gladwell's "Blink" and "Tipping Point". I'll let you know how it goes.
Amazing right? But not really.. I just managed to rest it pretty strategically between sessions, ice a couple of times a day and so there you go.
It is now time for some sharpening, reducing the volume by a little bit, we'll start it all over in about a week and a half.
The less dry stuff.. well, I'm attempting to stay engaged outside of the massive hours in the sports stuff. I've been reading voraciously, and need to add a few more books to the que!
I've plowed my way though some fiction lately, specificly I've been revisiting Frank Herbert's Dune Trilogy. Lots more going on there then the simple story I've been enjoying so much, in different iterations mind you, since I was thirteen years old.
What's kept me coming back are the core values each of the key characters are imbued with, they are classic tragic heroes, love that when it's written well.
The great "new" discovery is the running commentary around government, laws, religion and where they intersect.
I wouldn't have come back to these if I hadn't heard that his son (Brian Herbert) had written several prequels which, naturally, I read too. They are different from the original body of work with the main distinction being that Brian Herbert wanted to create a more accessible Dune for folks just discovering the Dune world.
I've also recently read Bill Bowerman's Biography, "Men of Oregon" (Kenny Moore); most folks will know Kenny Moore from Sports Illustrated. He was the right person to write the book due to his relationship as an athlete to Bowerman and his writing palmares. The story of Bowerman is nothing short of amazing, touching and powerful.
If you feel like you've lost touch with your core values picking up "Men of Oregon" should get your brain wrapped around getting re-acquainted with them.
At any rate, on to Malcolm Gladwell's "Blink" and "Tipping Point". I'll let you know how it goes.
Thursday, May 21, 2009
Ok. one more Steve Larsen post..
Seriously, you must listen to the Competitor Radio interview with Steve...
He was on the National team w/Hincapie, Julich and Lance in the early 90's..
Steve was *the* talent then on the U23 team and this man clearly raced clean when the sport became exceptionally dirty in the 90's..
Again, find the interview on Competitor and listen.. He raced a Grand Tour (the Giro) and rode on a ProTour team before dominating the Mtb scene and then Triathlon.
Here's a nice link of memories from his racing days:
http://triathlon.competitor.com/blogs/steve-larsen-a-study-in-balance.html
If only we could all aspire to be such stalwart business people and versatile athletes.
Perhaps Steve lived life by the credo: What we do in life echoes in eternity.
He was on the National team w/Hincapie, Julich and Lance in the early 90's..
Steve was *the* talent then on the U23 team and this man clearly raced clean when the sport became exceptionally dirty in the 90's..
Again, find the interview on Competitor and listen.. He raced a Grand Tour (the Giro) and rode on a ProTour team before dominating the Mtb scene and then Triathlon.
Here's a nice link of memories from his racing days:
http://triathlon.competitor.com/blogs/steve-larsen-a-study-in-balance.html
If only we could all aspire to be such stalwart business people and versatile athletes.
Perhaps Steve lived life by the credo: What we do in life echoes in eternity.
Wednesday, May 20, 2009
Wow...
Thoughts go out to everyone who was close to Steve.. He was clearly a good family man as well as an exceptional talent at whatever he did in life..
http://www.velonews.com/article/92239/pro-racer-steve-larsen-dies-of-heart-attack-during-running
http://www.velonews.com/article/92239/pro-racer-steve-larsen-dies-of-heart-attack-during-running
Tuesday, May 19, 2009
Sheesh, maybe I should be doing some road races...
Interesting report on the Iris Festival 5k...
http://blog.oregonlive.com/runoregon/2009/05/race_report_keizer_iris_festiv.html
"...my splits (5:06, 5:19, 5:27) had hemorrhaged seconds with every mile, but I had competed and gone out hard, and that's all I could have asked."
I would guess the leader went out at 4.55 and added about 10sec a mile. Ouch.
Def. not criticizing but these guys are fast, mid 16's is super pedestrian for them, but the reason why they ran that is pure impulse control, went out "hard" and faded. Man, how many times have I done that?
Waaaay too many.
Maybe it was venue.. If it'd been a race on the track with a good sized pack runners in 3rd & 4th would have caught and dropped runners 1 & 2..
As it stands, it was road.. The leader got out far enough ahead that it was probably mentally very difficult to will themselves into a tempo that got them within striking distance.
Nah, I won't go to the roads... I would much rather lay down some good run splits later this summer.
Still, it sounded fun in that report didn't it?
http://blog.oregonlive.com/runoregon/2009/05/race_report_keizer_iris_festiv.html
"...my splits (5:06, 5:19, 5:27) had hemorrhaged seconds with every mile, but I had competed and gone out hard, and that's all I could have asked."
I would guess the leader went out at 4.55 and added about 10sec a mile. Ouch.
Def. not criticizing but these guys are fast, mid 16's is super pedestrian for them, but the reason why they ran that is pure impulse control, went out "hard" and faded. Man, how many times have I done that?
Waaaay too many.
Maybe it was venue.. If it'd been a race on the track with a good sized pack runners in 3rd & 4th would have caught and dropped runners 1 & 2..
As it stands, it was road.. The leader got out far enough ahead that it was probably mentally very difficult to will themselves into a tempo that got them within striking distance.
Nah, I won't go to the roads... I would much rather lay down some good run splits later this summer.
Still, it sounded fun in that report didn't it?
Monday, May 18, 2009
A tribute to Nanny ...
And to my Granddad too.. We're headed a bit off the beaten path today.
Lucy Depeppo is my Grandmother and she's known as "Nanny" to myself, brother and sister; she lives on Staten Island, NY. She is amazing woman who has cancer and it's not good lately.
To say it has been weighing on my mind is putting it lightly.
You may be thinking everyone loves their Grandmother, and sure, many Grandparents are amazing people.
Nanny is really special though, since most of her grand kids are grown she's spent around the last twenty years volunteering in as foster Grandparent in the hospital system in NYC. Over the years she's been flown to Washington DC to receive awards for her role as a foster Grandparent and, even after battling her own issues with cancer for about twenty years is right back at with the kids who need her as soon as she can be.
My Grandfather Jim was a lucky man to have been married to such a selfless, tireless, dedicated and loving woman.
I feel compelled and qualified to write this because as young boy and later as teen I spent parts of my summers, and later entire summers with Nanny and my Grandfather on Staten Island. Not that my cousins and brothers and sisters don't know Nanny, but c'mon.. It was a little nutty to be o.k. with spending so much time around my Grandparents.
The wonderful thing about summers there were the lessons I learned from my Grandparents through direct observation of their relationship and listening to their stories..
One story I will never forget was the story of how my Grandparents dealt with World War Two. My Grandfather received his draft notice and waited for his orders to report to a duty station.. It was, to say the least, stressful and emotional for them. Nanny had recently given birth to a child and as it turns out the policy at the point was to exclude draftees with children from service.
What struck me was the emotion etched in his eyes and present in the voice of my Grandfather, it was wholly apparent to me that as he told the story he was re-living the emotions of that time in his life. I came to believe that there was more than just the telling of that story, it was a way of expressing still tangible love between them.
Nanny provided the emotional bedrock of that relationship as near as I can tell and that my Grandfather treated her so well over a gazillion years of marriage speaks to that.
I talked to her today. She sounded fine and vibrant, like she always has. I heard her voice and it sounded the same to me as it did when I was a small boy on Christmas day phone calls. There was not air of worry or concern, she just hoped to heal up soon.
I hope she does too, without being obviously trite the family needs to have Nanny's reassuring graces over many more family and holiday dinners.
Lucy Depeppo is my Grandmother and she's known as "Nanny" to myself, brother and sister; she lives on Staten Island, NY. She is amazing woman who has cancer and it's not good lately.
To say it has been weighing on my mind is putting it lightly.
You may be thinking everyone loves their Grandmother, and sure, many Grandparents are amazing people.
Nanny is really special though, since most of her grand kids are grown she's spent around the last twenty years volunteering in as foster Grandparent in the hospital system in NYC. Over the years she's been flown to Washington DC to receive awards for her role as a foster Grandparent and, even after battling her own issues with cancer for about twenty years is right back at with the kids who need her as soon as she can be.
My Grandfather Jim was a lucky man to have been married to such a selfless, tireless, dedicated and loving woman.
I feel compelled and qualified to write this because as young boy and later as teen I spent parts of my summers, and later entire summers with Nanny and my Grandfather on Staten Island. Not that my cousins and brothers and sisters don't know Nanny, but c'mon.. It was a little nutty to be o.k. with spending so much time around my Grandparents.
The wonderful thing about summers there were the lessons I learned from my Grandparents through direct observation of their relationship and listening to their stories..
One story I will never forget was the story of how my Grandparents dealt with World War Two. My Grandfather received his draft notice and waited for his orders to report to a duty station.. It was, to say the least, stressful and emotional for them. Nanny had recently given birth to a child and as it turns out the policy at the point was to exclude draftees with children from service.
What struck me was the emotion etched in his eyes and present in the voice of my Grandfather, it was wholly apparent to me that as he told the story he was re-living the emotions of that time in his life. I came to believe that there was more than just the telling of that story, it was a way of expressing still tangible love between them.
Nanny provided the emotional bedrock of that relationship as near as I can tell and that my Grandfather treated her so well over a gazillion years of marriage speaks to that.
I talked to her today. She sounded fine and vibrant, like she always has. I heard her voice and it sounded the same to me as it did when I was a small boy on Christmas day phone calls. There was not air of worry or concern, she just hoped to heal up soon.
I hope she does too, without being obviously trite the family needs to have Nanny's reassuring graces over many more family and holiday dinners.
Wednesday, May 13, 2009
What is your one guiding principle?
You really only need one.. It is your personal mission/vision/values statement and all that you do and act on must align with it.
Mine:
What we do in life echoes in eternity
It doesn't matter who you are, what you do, how much or how little money you have or make or made.
It's never too late to find something and live by it.
It doesn't matter if they are your own words or not.
Chances are you always knew what that one guiding principle was all along but could never put it into words, or there weren't words that you could find that would describe that principle.
Mine:
What we do in life echoes in eternity
It doesn't matter who you are, what you do, how much or how little money you have or make or made.
It's never too late to find something and live by it.
It doesn't matter if they are your own words or not.
Chances are you always knew what that one guiding principle was all along but could never put it into words, or there weren't words that you could find that would describe that principle.
Tuesday, May 12, 2009
I have to admit I attempt to distance myself this archetype...
This is absolutely hillarious...
The type A Triathlete described to a "T"....
http://forum.slowtwitch.com/Slowtwitch_Forums_C1/Triathlon_Forum_F1/How_(Euro)_cyclists_see_triathletes_P2324370/
I'm in the boat of I don't get it either... As an ex-collegiate runner we ran plenty of long (hard) runs sans gels and water.. (I still do)
Though, to be fair if you do a run somewhere that you have -0- access to water a Fuel Belt might come in handy..
I've used mine less then ten times.. Came in handy XC skiing this past winter actually, I guess I kinda felt like Batman with it strapped to my bum.
The type A Triathlete described to a "T"....
http://forum.slowtwitch.com/Slowtwitch_Forums_C1/Triathlon_Forum_F1/How_(Euro)_cyclists_see_triathletes_P2324370/
I'm in the boat of I don't get it either... As an ex-collegiate runner we ran plenty of long (hard) runs sans gels and water.. (I still do)
Though, to be fair if you do a run somewhere that you have -0- access to water a Fuel Belt might come in handy..
I've used mine less then ten times.. Came in handy XC skiing this past winter actually, I guess I kinda felt like Batman with it strapped to my bum.
Monday, May 11, 2009
There's a chance I'm setting the bike like this..
We shall see..
http://www.grahamwatson.com/2002/olano/cover.html
http://www.bike-zone.com/tech.php?id=photos/2003/tech/features/giant_tcr100/giant1
I may need to find a decent road bike for the majority of my miles.. BMC Streetfire maybe?
http://www.grahamwatson.com/2002/olano/cover.html
http://www.bike-zone.com/tech.php?id=photos/2003/tech/features/giant_tcr100/giant1
I may need to find a decent road bike for the majority of my miles.. BMC Streetfire maybe?
Sunday, May 10, 2009
Quick update, week of 5/10
Managed to punch in a solid week of training..
Things started slowly Monday & Tuesday time-frame, last weekend my allergies went beserk and I desperately took some decongestant over the weekend while the kiddos were visiting which put a damper on my sleep, I think it messes my REM sleep terribly...
Took Sebastian and Kaale to the pool and did a 1k time-trial.. I have to say that the decongestant masks alot of physical sensations, so I swam pretty well (for me) on very little perceived effort.
At anyrate, the rest of the week has gone well since it's rained like mad in Portland, cleaning up the air nicely. Thursday I had a big day of long swim, short bike and intense run, it was a nice way to find out if I can race crisply off big volume.
Naturally I felt pretty wiped out after all that but c'est la vie..
I'll keep plugging away as the outdoor season is about dawn on Oregon soon!
Things started slowly Monday & Tuesday time-frame, last weekend my allergies went beserk and I desperately took some decongestant over the weekend while the kiddos were visiting which put a damper on my sleep, I think it messes my REM sleep terribly...
Took Sebastian and Kaale to the pool and did a 1k time-trial.. I have to say that the decongestant masks alot of physical sensations, so I swam pretty well (for me) on very little perceived effort.
At anyrate, the rest of the week has gone well since it's rained like mad in Portland, cleaning up the air nicely. Thursday I had a big day of long swim, short bike and intense run, it was a nice way to find out if I can race crisply off big volume.
Naturally I felt pretty wiped out after all that but c'est la vie..
I'll keep plugging away as the outdoor season is about dawn on Oregon soon!
Wednesday, May 6, 2009
Managed to get back to the Track...
After a couple of weeks absence..
So, managed 5k of 500m repeats w/varying rest (sometimes 100m jog float, other times 300m jog between the sets) @ L & M pace..
L pace stuff = 80 sec per 400m
M pace stuff= 76/77 sec per 400m
L= as a rule 5 sec per 400m faster then 5k race pace.. I think I'm in high 16min shape
M= 3 sec faster per 400m vs. L.. Or your 3000m race pace. 9.30 3000? Ooooh, that doesn't sound very sexy..
Anyhoo, the session was 6th run in six days, I was a little tired but got through it and my achilles felt fine..
Today resting it and a little ice. It'll be that way for a bit and I'll try to keep it on the trail as much as I can; but I think I'm good in terms of getting it back to healed.
So, managed 5k of 500m repeats w/varying rest (sometimes 100m jog float, other times 300m jog between the sets) @ L & M pace..
L pace stuff = 80 sec per 400m
M pace stuff= 76/77 sec per 400m
L= as a rule 5 sec per 400m faster then 5k race pace.. I think I'm in high 16min shape
M= 3 sec faster per 400m vs. L.. Or your 3000m race pace. 9.30 3000? Ooooh, that doesn't sound very sexy..
Anyhoo, the session was 6th run in six days, I was a little tired but got through it and my achilles felt fine..
Today resting it and a little ice. It'll be that way for a bit and I'll try to keep it on the trail as much as I can; but I think I'm good in terms of getting it back to healed.
Friday, May 1, 2009
Why I ride road drops on my TT bike...
I have the TCR Aero 1 Team ONCE bike..
It's the same thing (other than material) as a Giant Trinity or Giant Aeryn (women's version)...
(As a matter of fact it is more stiff then the carbon bikes with all of extra gussets around the bottom bracket, not that I need it, but it's noticeable)
When I got the frame I never once considered riding it with time trial cowhorns and bar-end shifters...
Why?
For starters, it's my only bike and I've lived in places where space is at a premium. If I'm going to have a couple of bikes one will be set up to ride long distances in a near road position (I'm about 74.5 degrees actual (vs. 72 for pure road), the seat post is 74 degrees neutrally) and the other will be a mountain bike (which I have, well it's in the shop waiting on a new fork)..
Last summer I blogged about why I thought my folks would actually benefit from riding their TT bikes with road drops, ala Chrissie Wellington (and before that Thomas "Hell on Wheels" Hellriegel)
http://juhaviren.blogspot.com/2008/08/in-mean-time-people-still-think-they.html
Wellington's old coach, Brett Sutton goes on about why he set Chrissie up like this for all but straight line races.. You can read about it below as I linked to his interviews.
Outside of one season on a GT Edge TT bike w/cowhorns and bar ends I've always ridden this way, it doesn't make it right for everyone but for me the one full season I did ride exclusively on a TT bike I was uncomfortable much of the time and some days so much so I cut the ride short.
In the end, I knew I needed to optimize for comfort... The next two bikes had the same exact geometry and dimensions as the GT, the only change was swapping out the cockpit.
At any rate, in a racing situation, the idea is to stay as low and neat as possible...
When you see folks sitting up on the cow horns descending or cornering they aren't doing that; of course, it's better they don't take a risk and take a spill but here again, but I think we might be making another point for drops..
Anyway, here are Brett Sutton interviews:
http://www.slowtwitch.com/Interview/Brett_Sutton_Interview_Part_1_j452.html
http://www.slowtwitch.com/Interview/Brett_Sutton_Interview_Part_2_459.html
It's the same thing (other than material) as a Giant Trinity or Giant Aeryn (women's version)...
(As a matter of fact it is more stiff then the carbon bikes with all of extra gussets around the bottom bracket, not that I need it, but it's noticeable)
When I got the frame I never once considered riding it with time trial cowhorns and bar-end shifters...
Why?
For starters, it's my only bike and I've lived in places where space is at a premium. If I'm going to have a couple of bikes one will be set up to ride long distances in a near road position (I'm about 74.5 degrees actual (vs. 72 for pure road), the seat post is 74 degrees neutrally) and the other will be a mountain bike (which I have, well it's in the shop waiting on a new fork)..
Last summer I blogged about why I thought my folks would actually benefit from riding their TT bikes with road drops, ala Chrissie Wellington (and before that Thomas "Hell on Wheels" Hellriegel)
http://juhaviren.blogspot.com/2008/08/in-mean-time-people-still-think-they.html
Wellington's old coach, Brett Sutton goes on about why he set Chrissie up like this for all but straight line races.. You can read about it below as I linked to his interviews.
Outside of one season on a GT Edge TT bike w/cowhorns and bar ends I've always ridden this way, it doesn't make it right for everyone but for me the one full season I did ride exclusively on a TT bike I was uncomfortable much of the time and some days so much so I cut the ride short.
In the end, I knew I needed to optimize for comfort... The next two bikes had the same exact geometry and dimensions as the GT, the only change was swapping out the cockpit.
At any rate, in a racing situation, the idea is to stay as low and neat as possible...
When you see folks sitting up on the cow horns descending or cornering they aren't doing that; of course, it's better they don't take a risk and take a spill but here again, but I think we might be making another point for drops..
Anyway, here are Brett Sutton interviews:
http://www.slowtwitch.com/Interview/Brett_Sutton_Interview_Part_1_j452.html
http://www.slowtwitch.com/Interview/Brett_Sutton_Interview_Part_2_459.html
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