| Location: Salt Lake City, Member Since: Feb 11, 2010 Gender: Male Goal Type: Other Running Accomplishments: I had some success in high school and college. Winner 1985 Rod Dixon Run
Had a fair amount of success as a Masters runner for most of my 40s. Short-Term Running Goals: Have fun with running, explore more trails, stay healthy. Long-Term Running Goals: Keep running and racing consistently for as long as I can. Find what is sustainable for me over the long run. Personal: I teach AP European History and other courses at Alta High School. I coached the track and cross country teams at Alta for 16 years.
Married, two kids - Abby and Andy
My Twitter @murphy_rob |
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| Miles: | This week: | 12.50 |
Month: | 71.00 |
Year: | 480.97 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 205.00 | 0.00 | 2.50 | 7.11 | 214.61 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| I thought I would meet Fritz, Jon Kotter, and some others on the JRP this morning but apparently I got the time or location wrong. Ran a 2 mile out and back to see if anyone else showed up. Nope. Went home.
Heading out for a longer run now.
10 miles in 1:14 around Sugar House. Followed by a hearty bowl of oarmeal.
Localeur, America's best travel web site, released their I Phone app yesterday. It's free.
Localeur is now in Austin, Houston, New York, Los Angeles, and San Francisco. 25 more cities to come in 2014.
Just corrected all four typos. Maybe a record.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM: No morning run or workout today. Instead I walked to Dunkin Donuts with Andy and we each got a glazed donut and I got a cup of coffee and we talked about what it would be like to have sticks for hands instead of actual hands. So, 2.5 miles of walking, donuts, and great conversation.
Going to give my oldish bones a break from running today. Maybe some eliptickling or stair mastering at the gym later? Maybe a complete rest day as well.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| 16.25 miles circling and circling and circling Sugar House Park. Two hours, four minutes.
I have to reccomend a book. Elite Minds: Creating the Competative Advantage by Dr. Stan Beecham. I think it's the motivational sports psychology book I've always been looking for as a runner and a coach.
I'm going to be quoting from this book a lot in the coming days...
Every now and then, I hear someone talking about a backup plan, a "Plan B". The backup plan is what you do if the primary plan, Plan A, doesn't work out. When we create a Plan B, it's not so much of a safety net, but a noose. It's a great way to sabotage yourself. Anyone with a Plan B is not totally committed to Plan A. They are hedging their bets. People with a Plan B are planning to fail - they just don't know it yet.
Kill Plan B or it will kill you!
PM: 1.25 warm-up miles and weights. Did some squats.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Set my new Stair Master record. 520 floors in one hour. Why the stair master you ask? Because I can't run everyday without getting injured or achy.
More from Elite Minds...
Expectation dictates performance. Everyone wants to win, but only a few expect to win.
You've got to get rid of the excuses. They are not your friend and not your path to success. Excuses are the damn boogeyman, stalking you, and hiding under the bed so that you pull the covers up over your face.
The worst advice you can give someone who is trying to be sucessful is to be careful. It decreases productivity and risk taking and deters performance.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.00 | 0.00 | 2.00 | 7.25 |
| No morning run today. Saw Joah off pretty early and then the kids and I picked up Ann from work and we had a great breakfast at Ruth's.
I read this obituary in the Salt Lake Tribune. One thing Utah newspaper's have is great obituaries. Way more detailed than what you find most places - almost mini-biographies sometimes. Anyway, this H. Rush Spedden fellow lived an amazing life.
Another great web site and tribute.
I invented a new workout today that I am going to cryptically call the "H-Fartlek"
Core workout after.
After a 1 mile warm-up with Andy on his scooter, I did 45 minutes of H-Fartlek.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight easy miles around Alta High School plus Jay Johnson's core routine with my runners. Listening to them whine about it the whole time was funny. And sad.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Post lunch: 2 mile walk/jog
Nine miles at the Oval with my team plus some drills and striders. Ran into Corbin Talley with his Davis team and ran with him a bit.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Tired today. Questioning my purpose. Sometimes teaching/coaching can wear a person down.
It will pass though.
PM: Ran an easy 2 on the treadmill and then did a hard strength/core workout.
Took Jake's hot tub advice after.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Post Lunch: 8 miles - 60 minutes - stinging pellet snow - wind - cold.
Maybe more later. METT-T dependent.
Had to say good-bye to one of my favorite students today, a young lady named Savannah Keys. She's moving to Nashville to become a country music star. She's really good and is already signed to a label. So all you country fans should look out for her.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| 10.25 miles on the treadmill.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| One mile warm-up jog up to Highland High.
Met Jake, Fritz, Nate, Collin, and Josh and did the standard Saturday morning tour of Holladay and Millcreek. I ran well most of the way until my right knee and hamstring started acting up a bit and so I had to back off some.
16 miles in 1:53:50. A pretty solid aerobic effort for me.
PM: One mile jog. Not sure why.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Took a day off.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.00 | 11.25 |
| 11.25 miles in 1:25. I'm working on running at faster than 8 minute pace on some of my runs. Crazy, I know.
I wore shorts.
Great news! I signed a contract today with my new sponsor, The Blue Plate Diner, in Salt Lake. They will give me a half price omelette and cup of coffee every time I complete a race if I bring ten other runners in with me. I'm excited to have my achievements recognized in this way.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Seven easy miles at the Oval. Followed it up with a good core workout, some push-ups, and lunges.
Taking Andy to his first Cub Scout meeting tonight. He wants to be a Cub Scout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running. Last day of the quarter. Had to finish grades.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight miles including 8 Flying 40s on the track plus a hard core workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ahhh, a three day weekend!
I'll be spending it shuttling between the track meet at BYU on Saturday, and Abby's three day long swim meet where I have to work as a timer.
PM: 12 treadmill miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 2.00 | 8.25 |
| 60 minutes of H-Fartlek. Started the hard efforts about 2 miles in.
Jay Johnson's Core H routine, lunges, push-ups.
A special shout out to one of my favorite runners, Blake Bennion, for his excellent triple at the BYU indoor meet today. I will extend to Blake my highest compliment, he's a runner!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 5.25 super easy miles. I thought I would go longer, but it dawned on me that I don't have to work tomorrow so I can get a long run in then.
Leaving me time for Meet The Press, church, and football.
Sad to see Chris Chataway died today at 85. Chataway was the cigarette smoking training partner of Roger Bannister and former world recoord holder in the 5000 meters himself. I'm impressed with anyone who smokes a pack a day and still runs a 13:51 5k in the 1950s.
Chataway was also a successful politician and Conservative Member of Parliament. He retired from running at age 25. On a lark, at age 73, he ran a 22 minute 5k.
I love the following quote from the London Telegraph about his world record kk's...
"On the back of a mere 25 training miles per week, plus nicotene, it was damned hard and painful work"
PM: Walk/jogged to the gym and back. Lifting and plyos at the gym.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running yesterday and maybe today as well. Family and work stuff plus little motivation. Maybe late tonight though.
Got this link from letsrun on some more great thoughts on Chris Chataway.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| 6.25 miles in the early AM around Sugarhouse. At work until 8 PM tonight, so maybe my only run.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.50 | 0.00 | 7.00 |
| I figured out how I might get a run in today. Andy has to have his Pinewood Derby car made by tomorrow. I delegated the assignment to my runners, Eagle Scouts all. So Andy is going to come to Alta after he gets out of school and my runners will take him over to Kramer's house where they will all collaborate on the car. While they are building the car, I will run.
PM: Seven miles on the treadmill.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy five plus some striders.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Race: |
Salt Lake Track Club Winter 5k (3.11 Miles) 00:17:54 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.25 | 0.00 | 0.00 | 3.11 | 7.36 |
| Good race for me today despite the fact that EVERY masters runner in Utah beat me. Here is a list of the over 40 runners who finished ahead of me...
Dennis S, Sasha, Steve Anderson, Walter, Taha, Steve Ashbaker, Bill Cobler and maybe more.
But I'm still happy with the way I raced. My splits were consistent right at about 5:45/mile the whole way and I'm usually happy when I break 18 minutes for a 5k on a legit course.
Here's my history with this race...
2005 - 18:54
2006 - 18:13 (won masters)
2007 - 18:27
2009 - 18:03 (won masters)
2010 - 17:51 (won masters)
2012 - 17:27 (won masters)
2013 - 18:22
2014 - 17:54
PM: One hour if intense trampolining plus a core workout.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| My ankle hurt today. Started out with one mile on the treadmill but it hurt too much so I went over and did seven miles of elipticalling. Hopefully it's just a temporary thing.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No running today. Sore achilles. :(
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Took it easy today.
5.5 easy miles on the treadmill and then two more, fairly hard, on the stair master. Achilles felt ok, but I didn't feel like pushing it.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 0.00 | 6.25 |
| Treadmill progression rum. Started at 7:30 pace and worked up to 6:10.
All I had time for. 9th grade orientation at school until 8 PM.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| AM: 4.25 slushy miles around the neighborhood after walking Andy to school.
PM: 6.25 on the treadmill. Struggled. Getting sick, scratchy throat, gunk in my lungs.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the day being sick.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 205.00 | 0.00 | 2.50 | 7.11 | 214.61 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 | Calories: 0.00 | |
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