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Location:

Vestavia,AL,USA

Member Since:

May 31, 2007

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Marathon Top 10 Finishes: 7 Bridges ('15), Utah Valley ('13), Salt Lake City ('08), Top of Utah ('07), and St. Louis ('04). Ran around the equator (24901.55) in 4,388 days.

Personal Records
Marathon 2:39 (SLC '08)
1/2 Marathon 1:12.30 (Provo River, aided '08)
10K 34:16 (Track, sea level '00)
10K 33:15 (Des 10K, aided '08)
8K 25:32 (Crack of Dawn, aided '13)
5K 16:44 (Track, sea level '00)
5K 16:07 (Running of the Leopards, aided '12)
 

Short-Term Running Goals:

NYC Marathon 2019

London Marathon 2020

And my largest challenge to date, raise $20,000 for the Leukemia and Lymphoma Society in honor of my cancer survivorship...

https://pages.lls.org/tnt/al/london20/awende

Long-Term Running Goals:

Enjoy being a Masters Runner.

Get under 3 hours one more time...

Personal:

Grew up outside Chicago and joined the blog while I lived in Salt Lake City. Now living outside Birmingham. I am married with two daughters. Wife thinks I'm crazy for doing marathons. And yes I am crazy I'm a scientist for a living...

Miles:This week: 0.00 Month: 35.50 Year: 2123.25
RM 090416 Lifetime Miles: 135.71
Brooks Launch Gray #17 Lifetime Miles: 253.75
Brooks Launch Silver A #18 Lifetime Miles: 254.25
Brooks Launch Silver B #19 Lifetime Miles: 252.00
Saucony Rides Blue #23 Lifetime Miles: 252.25
Saucony Rides Black A #24 Lifetime Miles: 253.50
Saucony Rides Black B #25 Lifetime Miles: 254.25
Saucony Type A Lifetime Miles: 76.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
223.500.000.000.000.000.000.00223.50
RM 090416 Miles: 2.96Brooks Launch Orange #2 Miles: 59.00Saucony Rides #8 Miles: 67.00Brooks Launch Blue #3 Miles: 26.00Saucony Rides #9 Miles: 58.50Adidas Adistar (flats) #2 Miles: 10.00
Night Sleep Time: 196.50Nap Time: 0.00Total Sleep Time: 196.50Weight: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Busy day. Up for a run with ACorn and Jake. We just missed the weather. I cannot believe it started snowing after being 80F yesterday!!! Then into church and after a little family time had to get to work. I postponed my deadline from last week because of the symposium but it has to get done by tomorrow... 

Avg. 7:26 HR 149

RM 090416 Miles: 0.02Brooks Launch Orange #2 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

AM: I feel my behavior is often ironic considering what I study. I research metabolism and heart disease so I should know that sleep is important. All too often my sleep suffers to get in the exercise I also know is important from studying obesity and diabetes...

It was a busy weekend trying to get in family time, work time and a little exercise. I did not make my self-imposed deadline. So the fun continues. A typical Garfield Monday :) Lower campus commute.

4.5 mi Avg.  8:45 HR 133

PM: Kept it going. Sometimes the best way to think is to be running. Did the suicide loop with John.

7 mi Avg. 8:13 HR 133 (funny about the HR that isn't a typo)

RM 090416 Miles: 1.06Saucony Rides #8 Miles: 11.50
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

Thought about completely skipping a run today. Was exhausted by the time I finally got to sleep last night. Slept in and hitched a ride to work. Initially thought I might do a track workout with Jake and crew but with the extra work hours this weekend opted out. Then after the girls went down I decided a short quick SugarHouse loop would be best before heading back to work...

Avg. 7:26 HR 165

Brooks Launch Blue #3 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

Slept in and worked from home today. The most productive day I've had since before my trip to Boston. Nice being able to eat meals with the girls. After they went down did a southerly loop with John and then back into work until 11:30pm. At least I had sleep the last two nights...

Avg. 8:23 HR 151

RM 090416 Miles: 0.25Saucony Rides #9 Miles: 9.50
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.000.000.000.000.000.000.006.00

Finished 15 of the 18 pages I needed to complete this week. The problem is the final 3 pages are going to be 75% of the work... A&W commute run in.

Avg. 8:51 HR 136

RM 090416 Miles: 0.05Brooks Launch Orange #2 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

The candles are burning at both ends. The good news about getting my grant is that I got a grant. However, it did push a few other deadlines I had up a number of months (Sept 1st to May 1st). So it has meant some longer work hours. This morning was rough with an early experiment start and the worst running weather this winter. 34F with 20mph winds and snow/sleet. I had to run with my eyes closed it was stinging so much. But I made it in and got the experiment done. Hopefully I will have a little breathing room for Easter weekend.

Avg. 9:06

Saucony Rides #8 Miles: 2.50
Night Sleep Time: 4.50Nap Time: 0.00Total Sleep Time: 4.50Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.500.000.000.000.000.000.0011.50

Slept in and then headed up Parleys to cheer on the 10-miler start. It was cold up there 19F! After my wife and a few bloggers started I headed to the finish with the girls. Was happy to see ACorn in the lead with no one in sight behind him, other than Fritz along for the ride. Not too long after my wife came into view with a full 6 minutes on her previous PR for the course and distance to finish in 1:12! A bit of family time after that including egg painting and a picnic dinner at the zoo. Managed to squeeze in a solo southerly loop, the weather was perfect.

Avg. 7:02 HR 160

RM 090416 Miles: 0.35Saucony Rides #8 Miles: 11.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Sleep won out over running today. Then had to work in the PM. The day was excellent though with a nice pancake breakfast before church, a backyard egg hunt for the girls and a late lunch at a friends house.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

AM: Up late last night and early this morning... Direct commute run in.

Mi 2.5 Avg. 9:39 HR 131

PM: Managed to get in a second run from lab after dinner. Did the Memory Grove overlook loop.

Mi 6 Avg. 8:12 HR 148

RM 090416 Miles: 0.20Brooks Launch Blue #3 Miles: 8.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Slept in a little after another late night. The weather was so nice this morning. Did the Memory Grove commute run in.

Avg. 8:42 HR 145

RM 090416 Miles: 0.04Saucony Rides #9 Miles: 9.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Time is just so out of control. I cannot believe that we are already 1/3rd through April...

I decided to squeeze in a few extra miles this morning and keep up mileage front loading the week. I felt this was very important considering the forecast for the next few days. They were spot on too. Just as I was heading home the front came in and with it the wind and rain. I hope it is calmer in the AM... In any case I added on some of the Avenues after the A&W commute run.

Avg. 8:26 HR 143

RM 090416 Miles: 0.37Brooks Launch Orange #2 Miles: 10.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

AM: So sleepy, so sleepy, so very very very very sleepy... If you have seen The Producers (2005) the line before is sung to the song Leo sings when in his office. It has been a long week but things are getting done. The weather was nice enough to not be raining during my run in. Commute run.

Mi 2.5 Avg. 9:37 HR 132

PM: Well I was still tired but I know I won't be able to get a run in tomorrow so I did a second run. To top things off I decided to do a TRACK WORKOUT!!! On my way down to the track (Highland), I was thinking there is no way I can do this. But Jake and the Tuesday track crew inspired me to at least get on the track and go through the motions. Experience has taught me that once you get your legs moving the body will follow. It had been so long since I'd done a track workout that during the first two splits I converted the time wrong in my head and thought I was running 10 seconds slower than I actually was. I think this ended up helping me, as when I figured out my mistake on the 3rd repeat it gave me a huge adrenaline burst. The workout I had decided to do was 6x400 with 200 recovery of 100 walk 100 jog. The goal was to do each one slightly faster, I went off the blocks a bit fast. Here's the breakdown.

2 mi warmup to track Avg. 7:01 HR 146

75.3 HR 152 (rest 1:39 HR 138)
78.0 HR 163 (rest 1:54 HR 134)
77.2 HR 160 (rest 1:50 HR 143)
73.5 HR 168 (rest 1:43 HR 151)
72.4 HR 172 (rest 1:52 HR 153)
72.9 HR 173

2.5 mi cool down back home Avg. 8:44 HR 143

I am very happy with this workout. Especially the last two quarters. They are real confidence builders after how fatigued I've felt from work this week.

RM 090416 Miles: 0.12Saucony Rides #8 Miles: 6.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

As predicted no run today. I worked from home in the AM and then a ride into work. My throat was a little scratchy, too many sick people at work.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Well, I'm now one of those sick people. I need to get more sleep. I was in bed for 9 hr but it was restless with some coughing. I'm feeling a little better now but definitely foggy in the head.

Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Feeling much better after a full night's sleep and two days of rest. Did a late afternoon run and then both girls wanted to go for a little so I ran 1mi with my 5yr old and 2blocks with my 3yr old. Both wanted to go more but I told them they had to hold their horses. My loop was the southerly loop. The weather was nice. I am glad I took the time to get this run in. I almost bailed again but it made me feel even better.

Avg. 7:25 HR 155

Brooks Launch Blue #3 Miles: 10.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Presented at lab meeting this morning. Up late preparing. Commute run only.

Avg. 9:00

Saucony Rides #8 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.000.000.000.000.000.000.0011.00

Evening north loop with John.

Avg. 8:25 HR 134

RM 090416 Miles: 0.12Brooks Launch Orange #2 Miles: 11.00
Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.500.000.000.000.000.000.006.50

Avenues commute run. Last two miles have 500 ft of elevation gain.

Avg. 9:08 HR 141

RM 090416 Miles: 0.28Saucony Rides #8 Miles: 6.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

AM southerly run in a nice spring sprinkle. 

Avg. 7:59 HR 141

Saucony Rides #9 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.500.000.000.000.000.000.009.50

AM: In early to work. Direct commute.

Mi 2.5 Avg. 9:18 HR 138

PM: Run with John.

Mi 7 Avg. 8:18 HR 145

Saucony Rides #9 Miles: 9.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
12.000.000.000.000.000.000.0012.00

Had the honor of pacing the leaders in the women's half marathon for a hard workout. I had contemplated entering the half but with heading out of town later in the day I thought it would be better not to race. Instead I ran up to the start to cheer the racers on. At the start I found Andrea and asked her if she would like some company and she agreed. So I went a bit down the road and joined in with her, Emily, Steve and Bill as they passed. The women were going strong and Andrea told me her goal of pacing just under 6 min. I told her I could just go to Sugarhouse but between the excitement of the race and seeing the strength and focus of her determination I kept going until ~7-8 mi mark. Then headed up the hill to home and a bit of family time until heading to the airport. I was glad to hear that Andrea kept the lead and ended up winning in 5:58 pace, that is spot on prediction powers.


Brooks Launch Orange #2 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Race: "5K" at ASBMB San Diego (3.41 Miles) 00:18:53, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

In San Diego for the Experimental Biology (http://experimentalbiology.org) conference. It is my first time attending this meeting and it has been good so far. They had a small fun run that I wasn't sure what to expect. It was a good race. Turned out that a 4:16 miler showed up and stole the show but he was a good guy and we had a good warm-up so I knew what I was getting myself into. My hotel is only about 1 mi from the waterfront so I ran to the start, did a little extra and then did more with the eventual winner. The race went up and down a few of the outlets of the bay and had two hairpin turns but was what I expected for a race of ~100 people. Due to some construction there was a last minute course change so it was long but that was fine.

Warm-up: 5+ Avg 8:02 HR 143

Mile 1: 5:17 HR 180
Mile 2: 5:36 HR 187
Mile 3: 5:46 HR 189
0.41 mi: 2:13 HR 189 (5:28 pace)

TOTAL 18:53 for 2nd place

Cool-down: 1+ Avg 9:13 HR 139

Adidas Adistar (flats) #2 Miles: 10.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

Wow, I didn't realize my mileage for last week. The good news is that my legs are just fine. I've been so afraid of mileage since my last injury but so far so good. 

This morning was just an out and back along San Diego bay. Still "foggy" outside but he weather is nice. Long day of talks, etc. Now to spend a little time tweaking my talk for Wednesday...

Avg. 7:36 HR 144

Saucony Rides #8 Miles: 9.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

The sun really came out today and I enjoyed a midday break between two of the main sessions. It was a good pause in the day and I saw a ton of fun stuff, including a number of pelicans.

Avg. 7:03 HR 153

Saucony Rides #8 Miles: 8.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

I had some social time last night and slept in a little this morning. Today was my talk. I was concerned that being the last day that the attendance would not be great. However, the head count was about 200 people so I was happy about that. I also received some good feedback after which is always nice to hear. Then a few additional sessions before heading home.

Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

Back home and back into it. Slept in a little to see the girls for breakfast and hitch a ride into work. Then after a very full day did a southerly loop with John finishing just as the weather was starting. It must have dropped 15 degrees in the last 10 minutes of the run.

Avg. 8:22 HR 136

Brooks Launch Orange #2 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Had to be in early to work, so only the commute run in.

Avg.  10:04 HR 127

Brooks Launch Blue #3 Miles: 2.50
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
19.000.000.000.000.000.000.0019.00

Thank you to Chad R for suggesting the long run this morning. It was further than I would have planned but a lot of fun. Thank you for the good conversation and company. I think you are more than ready for your marathon. Up and down Emigration Canyon from Sugarhouse.

1st 1/2 UP Avg. 7:48
2nd 1/2 DWN Avg. 6:13

Finished with a run around the block with the girls to get the full 19.

RM 090416 Miles: 0.06Saucony Rides #9 Miles: 19.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
9.000.000.000.000.000.000.009.00

I was feeling off today. Probably the mileage yesterday. Slept in and then did a family day with church, shopping and a dinner at the zoo... Ran in the evening with John.

Avg. 7:59 HR 135

RM 090416 Miles: 0.04Saucony Rides #8 Miles: 9.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.500.000.000.000.000.000.002.50

Up too late last night. Back to the Monday grind. Slept in and had the fortune of running into Jake at Sunnyside and Foothill. Ran in the last little with him and talked about his and Andrea's halfs on Saturday. You two are really tearing it up between Boston, SLC 1/2 and this race. Really looking forward to what this season brings to UT running.

Saucony Rides #9 Miles: 2.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
223.500.000.000.000.000.000.00223.50
RM 090416 Miles: 2.96Brooks Launch Orange #2 Miles: 59.00Saucony Rides #8 Miles: 67.00Brooks Launch Blue #3 Miles: 26.00Saucony Rides #9 Miles: 58.50Adidas Adistar (flats) #2 Miles: 10.00
Night Sleep Time: 196.50Nap Time: 0.00Total Sleep Time: 196.50Weight: 0.00
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