| Location: Lehi,UT,USA Member Since: Dec 02, 2012 Gender: Male Goal Type: Half Marathon Finish Running Accomplishments: Races:
- 2014 Running of the Leopards 5k: 15:11, 3rd overall
- 2014 SLC Winter Series 15k: 49:18, 4th overall
- 2014 SLC Winter Series 10k: 33:18, 4th overall
- 2014 Hale Freezes Over 10k: 31:57, 1st overall
- 2014 SLC Winter Series 5k: 15:48, 7th overall
- 2014 St. George 1/2 Marathon: 1:11:09, 6th overall
- 2013 Orem International Thanksgiving 4-Miler: 20:40, 4th overall
- 2013 Snow Canyon 1/2 Marathon: 1:07:16, 1st overall
- 2013 St. George Marathon: 2:28:45, 16th overall
- 2013 Hobble Creek 1/2 Marathon: 1:06:02, 3rd overall
- 2013 Deseret News 10k: 31:47, 14th overall
- 2013 Hobbler 1/2 Marathon: 1:10:35, 2nd overall
- 2013 Provo Freedom 5k: 16:18, 6th overall
- 2013 AF Canyon 1/2 Marathon: 1:08:49, 4th overall
- 2013 Utah Valley 1/2 Marathon: 1:10:54, 5th overall
- 2013 Provo City 5k: 16:30, 2nd overall
- 2013 SLC Winter Series 10k: 33:19, 3rd overall
- 2013 St. George 1/2 Marathon: 1:13:16, 7th overall
- 2012 St. George Marathon: 2:37:45, 20th overall
- 2012 Hobble Creek 1/2 Marathon: 1:14:28, 8th overall
Long-Term Running Goals: Minimize injuries and do some serious damage on the running scene. Personal: I am married to Elaina and we have four children. I am an orthopedic surgeon specializing in sports medicine (knees, shoulders, fractures, etc.). After residency, I did a sports medicine fellowship at the University of Kentucky with their teams and physicians. My website: http://www.poulsenortho.com
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 259.00 | 32.00 | 0.00 | 0.00 | 291.00 |
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| Saucony Ride 6 - Blue Miles: 83.50 | Asics 2000-2 Green Miles: 60.50 | Nike Pegasus 30 Orange Miles: 75.00 | Nike Lunaracer 3 Miles: 4.50 | Nike Lunaracer 3 Black Sole Miles: 47.50 | Nike Lunaracer 3 Green Miles: 20.00 |
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| Night Sleep Time: 131.00 | Nap Time: 0.00 | Total Sleep Time: 131.00 | Weight: 145.41 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM: 12.5 easy miles along the Jordan River Trail with Trevor, Ty, Nate, Jeff, Dan, and Chris.
PM: 6 easy miles in Lehi, Saratoga Springs, and Bluffdale (uphill and windy most of the way). My legs are very tired.
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| Saucony Ride 6 - Blue Miles: 18.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 147.00 |
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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 |
| 10 easy miles from my home (Murdock Trail) with Mike, Reed, and Jeff. My legs are completely shredded. Ran ridiculously easy today (~ 8:10 average), because my legs are so thrashed, but I needed it. No speed for several days for me.
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| Asics 2000-2 Green Miles: 10.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 10 easy miles along the Jordan River Trail with Mike, Chad, Jeff, and Dan. Legs are still thrashed, but not as bad as yesterday.
PM: 6 easy miles in Provo canyon. Legs are thrashed.
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| Nike Pegasus 30 Orange Miles: 16.00 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.20 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from Scott's home with Mike. My calf is tweaked (proximal lateral gastrocnemius). I should have cut the run short :(
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| Saucony Ride 6 - Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Calf strain. Day off.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| Calf strain. Day off.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| 10 easy miles from my house. Calf improving, but still feeling it some.
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| Saucony Ride 6 - Blue Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 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 |
| 10 easy miles from Reed's home. Calf continuing to improve.
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| Asics 2000-2 Green Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| TRACK WORKOUT -- LEHI HIGH SCHOOL
I did 4-mile tempo in 21:18 (5:19 average) (5:21, 5:21, 5:20, 5:16). I felt very strong and relaxed.
Mike, Reed, Chris, Chad, and Jeff did mile repeats. I decided to just do marathon pace so I could test out my calf, which felt great.
PM: 6 easy miles in Lehi.
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| Nike Lunaracer 3 Miles: 4.50 | Nike Pegasus 30 Orange Miles: 13.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 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 |
| AM: 12 easy miles along the Jordan River Trail with Trevor, Mike, Chris, and Jeff.
PM: 6 easy miles in Provo.
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| Saucony Ride 6 - Blue Miles: 18.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 easy miles from my home with Chad (Thanksgiving Point loop).
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| Asics 2000-2 Green Miles: 12.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 10.00 | 0.00 | 0.00 | 22.50 |
| 22.5 miles up and down Provo Canyon. Great run with Fritz, Trevor, Jeff, Chris, and Jacob. 10 miles easy up the canyon (7:00 average), then 10 mile tempo down the canyon, then 2 mile warm down.
For the 10-mile tempo, I averaged 5:20, which is right where I wanted to be today. My splits ranged from 5:08 to the upper 5:20's, but most my splits were in the upper teens. Fritz killed it today (5:08 average for the tempo). Is he ready for St. George, or what? I thought about going with him, but I decided to stick to my plan and just go for marathon pace effort. I'm glad I did. I didn't want to over-do it (I've done that before). Trevor did great and hung with me for 8.5 miles. He's going to have a good race at St. George.
Beautiful, cool day for a run. The fall colors are already impressive up South Fork.
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| Nike Lunaracer 3 Black Sole Miles: 22.50 |
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 | Weight: 145.80 |
| | Comments(9) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM: 10.5 easy miles from Scott's home with Reed and Chad.
PM: 6 easy miles in Provo with Nate.
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| Nike Pegasus 30 Orange Miles: 16.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.80 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from my home (Murdock Trail) with Trevor, Chad, and Jeff.
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| Saucony Ride 6 - Blue Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 6.00 | 0.00 | 0.00 | 10.50 |
| Workout at Lehi tempo loop with Nate, Trevor, Reed, Chad, Jeff, and Chris. Nate, Trevor, and I worked together.
Did a 10k workout: 5 x 1k @ 3:20 average (range 3:16-3:22), which is 5:21 min/mile pace; with 5 x 1k "rest" intervals in 3:51 average, which is 6:11 min/mile pace. Overall average pace for the entire 10k was 5:46 min/mile. Felt very good. Could have done many more intervals, but that's the point right now -- finishing feeling fresh.
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| Nike Lunaracer 3 Black Sole Miles: 10.50 |
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 | Weight: 146.80 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles along the Jordan River Trail with Trevor, Mike, Reed, and Jeff.
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| Asics 2000-2 Green Miles: 10.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 146.20 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles from my home with Mike and Chad.
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| Nike Pegasus 30 Orange Miles: 8.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 4.00 | 0.00 | 0.00 | 20.00 |
| 20 miles on the flat Murdock Trail (starting in Orem) in 5:54 average with Mike, Iain Hunter, and Jason Witt. Ran 14 miles in 5:59 average, then ran 4 miles at marathon pace (5:36, 5:29, 5:24, 5:27), then 2 final miles in 6:20 each. Felt really good. Had a lot more in the tank, but that's the point.
Thought about doing one more marathon-pace mile, but decided to err on the side of caution and not over-do it. I ran with Iain throughout the tempo. Jason Witt ran with us for 3 tempo miles, and then his final 2 tempo miles were 5:14 and 5:11 (and this was a 25 mile run for him; he had done 5 miles before we started). These guys are in great shape. Mike did great as well -- he's finally kicking his sickness.
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| Nike Lunaracer 3 Green Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 145.40 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles from my home (Murdock Trail) with Reed, Jeff, Chad, and Trevor.
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| Asics 2000-2 Green Miles: 10.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 146.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy miles from Reed's house with Mike, Dan, Reed, and Jeff.
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| Nike Pegasus 30 Orange Miles: 8.50 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy miles along the Jordan River Trail with Chad, Reed, and Mike.
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| Saucony Ride 6 - Blue Miles: 8.50 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.90 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| 11 miles. Workout: with Nate, Mike, Trevor, Jeff, and Reed. 2 mile warm-up and warm down. Ran 2 x 3 mile intervals on the Lehi tempo loop, with 1 mile easy running in between. Averaged 5:32 pace for the first 3 miles, and 5:29 for the second 3 miles. Felt good. Mike, Nate, Trevor, and I worked together, which was fun!
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| Nike Lunaracer 3 Black Sole Miles: 11.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 143.70 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles from my home with Jacob and Mike.
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| Asics 2000-2 Green Miles: 7.00 |
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 | Weight: 142.60 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy miles from Reed's home with Mike, Reed, Chad, Nate, Chris, and Jeff.
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| Nike Pegasus 30 Orange Miles: 10.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 | Weight: 145.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 easy miles from my home.
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| Saucony Ride 6 - Blue Miles: 8.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| AF High School with Nate, Mike, and Reed. 2 x 1 mile repeats at 5:18 & 5:19. Felt great.
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| Nike Lunaracer 3 Black Sole Miles: 3.50 | Nike Pegasus 30 Orange Miles: 2.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | Weight: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 259.00 | 32.00 | 0.00 | 0.00 | 291.00 |
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| Saucony Ride 6 - Blue Miles: 83.50 | Asics 2000-2 Green Miles: 60.50 | Nike Pegasus 30 Orange Miles: 75.00 | Nike Lunaracer 3 Miles: 4.50 | Nike Lunaracer 3 Black Sole Miles: 47.50 | Nike Lunaracer 3 Green Miles: 20.00 |
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| Night Sleep Time: 131.00 | Nap Time: 0.00 | Total Sleep Time: 131.00 | Weight: 145.41 | |
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