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#8486528 - 12/22/15 05:06 PM Re: Cyclists that race - training [Re: schtickaz.ai]
schtickaz.ai Offline
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alright a little better this time. I have my HR graph separately because my suunto HR monitor isn't ant+ compatible [but my watch doesnt mind]

I'd say based on HR this was a ~90% effort [about all I had to give today, I am burnt and almost passed out after swim practice last night]



theres the HR graph, starting with the ftp test start around minute ~18. My HR max is ~177 [I've seen 182 but am assuming that was just a data error]

*happy with that, tho. zwift calculates that as a 278w FTP [290w 20 minute avg]

I still say I got another 10% in there on a good day [at least 5%]

per the cyclist table I'm a solid cat 4 /yisss, [278w = 3.3w/kg]


since I still dont know what I can handle for this test I upped my effort to ~280w the first 10m, then tried to hold 300w the second 10m [I did], works out to 290w avg /math lol

12/22/15 ftp=(ftp+34w)

if theres any truth to this I'm gonna go like ~24 mph in my next actual TT lol not
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#8486741 - 12/22/15 08:33 PM Re: Cyclists that race - training [Re: schtickaz.ai]
nato2377 Offline
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Loc: Denver, CO
your actually a bit higher than 3.3. you would use 290w as your watts for the 20min. you would use 278 to get your w/kg for an hour since 278 is your ftp.

nice work though! you have 300w in you for 20 min im sure!

im at 4.41w/kg for 20 min (320watts for 20min at 72.7kg) and 5.22w/kg for 5 min
my last 2 min for my ftp test were at 200bpm lol


Edited by nato2377 (12/22/15 08:34 PM)

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#8486762 - 12/22/15 09:05 PM Re: Cyclists that race - training [Re: nato2377]
schtickaz.ai Offline
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Wewt, I'm wondering if I could actually use this in a race. Guess I'll find out in April hehe

When I'm <142 HR or so I'm loafing pretty hard. I figure that's my guesstimate for what I can do and have a legit 10k run after (like sub 50m), my experience last year was an effort On a 40k where I averaged 144 HR I was a little Cooked for the run. But I'm a better runner now so I dunno.

I figure I need to spend way more time on my flexibility because supposedly my speed on a TT should be way higher if this power is real (People are saying maybe 1:05 ish in a 40k with some vert) my PR is 1:12 heh. Of course I've always been in fear of blowing up on the run

It was never that my bike leg was super weak its that my run sucks so I have to watch it, eg a solid effort for me gets me 50th percentile AG on the run :p
On a side note this makes me think I can uncork my swim a little, too

At my weight I'll need 316w to hit midpoint of cat3 (3.76 w/kg), heh. Maybe I'll give myself a year lol
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#8486767 - 12/22/15 09:13 PM Re: Cyclists that race - training [Re: schtickaz.ai]
nato2377 Offline
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Registered: 07/09/07
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Loc: Denver, CO
maybe try improving your aero position on the bike as well
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#8486770 - 12/22/15 09:16 PM Re: Cyclists that race - training [Re: nato2377]
schtickaz.ai Offline
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That's what I mean-- flexibility is limiting me. Also on a side not its probably only realistic to go 80-90% of 1-hr ftp on a tri bike leg, so that's probably closer to a 1:09. Even then 90% is a solid conditioned person I'm guessing. I probably have to shoot for 80%

Edit: googling suggest 85-95% off to for oly 40k bike leg

So say if my 1-hr ftp is really 290w, I shouldn't use more than 250w

To throw some #s out there I'd be targeting a 47 minute 10k after this (7:30 pace) which is actually below my current PR (48:22) lol, although I should be able to,go 46:xx right now
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#8488316 - 12/24/15 12:54 AM Re: Cyclists that race - training [Re: schtickaz.ai]
gamby Offline
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Registered: 11/01/99
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Loc: RI
I'll quietly poke my head in here briefly. Staying off of CSi once you've been off for awhile is actually very easy. That lack of overwhelming negativity.

Let's see. Only got about 2600 miles in for the year. Did a bunch of offroad, though, so that made for shorter mileage (I often think of nato saying "pay attention to hours, not miles--good advice there). Did some weekly MTB group rides over the summer that were a blast--last time I did a MTB group ride was in 1993. I think the MTB will be coming into play way more in 2016.

MS150 will be ridden again.

Raced a bit of cross. Did a few Wednesday night races under the lights in a city park. Very mellow--no placing or numbers--just get out and rage in a race setting. Did a proper cross race last weekend though. Placed 3rd from last and had a blast doing so.

Current cross bike is a 2011 (?) Ridley X-Ride frameset that I built up in early November, IIRC. It's right around 20.5 lbs and it fits me perfectly.

Still warm out, so trainer banishment has been minimal.

So there's your update. I dunno when I'll start popping in regularly again. We'll see.

Hope everyone is good. \:\)
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#8488991 - 12/24/15 10:54 PM Re: Cyclists that race - training [Re: gamby]
robbbby Offline
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Registered: 01/23/02
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Do the FTP test in trainer road and see if the results are similar to the zwift.
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#8502538 - 01/05/16 08:11 PM Re: Cyclists that race - training [Re: robbbby]
nato2377 Offline
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Registered: 07/09/07
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Loc: Denver, CO
im coming for you stickaz! just signed up for subaru sea otter classic in monterey at mazda laguna seca april 14-17. your KOMs are mine!
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#8504195 - 01/06/16 04:30 PM Re: Cyclists that race - training [Re: nato2377]
nato2377 Offline
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Registered: 07/09/07
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im coming for you too ironmom! im staying with my friend in costa mesa. i have a race at frank g bonelli park. we should mtb or ride up to mt. baldy
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#8504215 - 01/06/16 04:44 PM Re: Cyclists that race - training [Re: nato2377]
dirtyS13drifta
Unregistered



 Originally Posted By: nato2377
im coming for you stickaz! just signed up for subaru sea otter classic in monterey at mazda laguna seca april 14-17. your KOMs are mine!

His only KOM is his exact commute, have fun stalking him...

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#8504410 - 01/06/16 06:25 PM Re: Cyclists that race - training [Re: ]
nato2377 Offline
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Registered: 07/09/07
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on your left bro!
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#8508411 - 01/09/16 12:56 AM Re: Cyclists that race - training [Re: nato2377]
schtickaz.ai Offline
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lol it's true. and I hate the sea otter courses, I rode most of them this year. The demo forest stuff in Santa Cruz is sooo much better, and the flow trail etc all

but good luck in Sea Otter ofc, I'm sure you'll do well. This year with the drought it was like tatooine or something. The santa cruz redwood forest areas are still really nice tho, but not sure how many more years the redwoods would hold out. fortunately thats academic at this point: shits flooded

sea otter is a damn big race thats for sure, geebus

my excuse for not going this year is I'm doing the wildflower 70.3 apr 30 and the SF half marathon apr 3, and the HMB tri apr 17 lol cant really sandwich anything else haha. I'm already pretty sure that I might die in the 70.3

I'd be happy to take you through demo if you'd like tho around one of those weekends. shits money

ooh and first "ride" of the year just now #nailed_it
https://www.strava.com/activities/466168571

lol. I have no idea what mileage to shoot for this year. Guessing 2-2500
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#8508413 - 01/09/16 12:58 AM Re: Cyclists that race - training [Re: ]
schtickaz.ai Offline
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Registered: 01/23/12
Posts: 33840
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 Originally Posted By: dirtyS13drifta
 Originally Posted By: nato2377
im coming for you stickaz! just signed up for subaru sea otter classic in monterey at mazda laguna seca april 14-17. your KOMs are mine!

His only KOM is his exact commute, have fun stalking him...



This isn't wrong btw
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#8527418 - 01/22/16 06:47 PM Re: Cyclists that race - training [Re: schtickaz.ai]
shamrok Offline
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Registered: 11/04/01
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drank the kool-aid - 2016 race rig \:\)

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#8528445 - 01/24/16 10:26 AM Re: Cyclists that race - training [Re: shamrok]
nato2377 Offline
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Registered: 07/09/07
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awesome! i still have yet to ride one but i want one!
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#8528854 - 01/24/16 06:34 PM Re: Cyclists that race - training [Re: nato2377]
robbbby Offline
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Registered: 01/23/02
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fat bike as a race bike? isn't the point of a race bike to help you win races?
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#8528893 - 01/24/16 07:01 PM Re: Cyclists that race - training [Re: robbbby]
nato2377 Offline
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a lot of mtb races have fatbike classes too
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#8529290 - 01/25/16 12:05 AM Re: Cyclists that race - training [Re: nato2377]
gamby Offline
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Registered: 11/01/99
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Loc: RI
I just ordered a new frameset a few minutes ago

Williams Aeros Gemini. Aero aluminum, carbon fork. I guessing it'll be sub-18 lbs with my current parts on it. Likely won't build it up for a couple of months, as the cross bike will be the primary outdoor bike until the snow is gone (which won't be anytime soon).

Also did a 2x9 conversion on my MTB just to make it more liveable.
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#8530064 - 01/25/16 03:04 PM Re: Cyclists that race - training [Re: gamby]
shamrok Offline
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Registered: 11/04/01
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Loc: Tulsa, Oklahoma
No open class here, I'll still be racing age class. After 30mi maiden voyage this weekend, it's gonna be a fun year.
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#8530469 - 01/25/16 07:46 PM Re: Cyclists that race - training [Re: shamrok]
schtickaz.ai Offline
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Registered: 01/23/12
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playing with the 30s sprint just now, hit 11xx watts hehe, started late/lagged by internets--gotta roll in hot to it I guess [30+ mph]

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#8531386 - 01/26/16 12:38 PM Re: Cyclists that race - training [Re: gamby]
nato2377 Offline
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Registered: 07/09/07
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 Originally Posted By: gamby
I just ordered a new frameset a few minutes ago

Williams Aeros Gemini. Aero aluminum, carbon fork. I guessing it'll be sub-18 lbs with my current parts on it. Likely won't build it up for a couple of months, as the cross bike will be the primary outdoor bike until the snow is gone (which won't be anytime soon).

Also did a 2x9 conversion on my MTB just to make it more liveable.


sweet! pics!

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#8532215 - 01/27/16 12:11 AM Re: Cyclists that race - training [Re: nato2377]
gamby Offline
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Registered: 11/01/99
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Frame is showing up on Monday. Stay tuned. I'll be getting some compact bars (the Williams ones look really nice and are only ~$70) and a new stem for it. I already have a new Ultegra braze-on front derailleur for it.

Their customer service is insane. The president of the company e-mailed me with a video on how to do the cable routing. I thanked him profusely and he told me not to hesitate to call if there were any issues building it up. Top notch service.

It's still on "holiday sale" for $399.99 with free shipping for frame/fork/headset, so it's a ludicrous deal.

I have to install some different rings on the 2x9. It's a Deore with external BB. The 38/26 on it is a little steep for me, even with an 11-34 cassette. I have 24/34 rings that I have to throw on. That bike's a 2004 FS 26'er, so it's not in vogue at all. However, I can keep up with the front of the pack of the "fast group" on the group rides I was doing all summer, so it still suits me fine. The 2x9 will solve all of the issues of that stupid triple.
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#8536211 - 01/29/16 06:36 PM Re: Cyclists that race - training [Re: gamby]
gamby Offline
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Registered: 11/01/99
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BTW--

I was just thinking of this.

I can't find it, but there was a thread about "getting chicked" in a race/tri. I mentioned getting chicked by a chick named Becca at the local Tuesday night TT.

That was Becca Fahringer, who recently placed 6th at cyclocross nationals.

Very cool to see her becoming the elite of the elite, tho. She's quite the badass. \:\)
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#8537068 - 01/30/16 06:37 PM Re: Cyclists that race - training [Re: gamby]
nato2377 Offline
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nice!

Crystal Anthony raced in the pro mens short track race when i was up in boston. i think we dropped her after the 1st lap lol

i wish i could get chicked by Pauline Ferrand Prevot...I fucking love this girl

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#8538107 - 01/31/16 08:30 PM Re: Cyclists that race - training [Re: nato2377]
gamby Offline
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Registered: 11/01/99
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Laurel (I don't know her last name--she's @laurelridesbikes on IG) on Raliegh Clement is a knockout tho.

Becca's got an amazing body. All muscle.

How 'bout dat U23 bish who had the motor in her bike at worlds?!
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gamby

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#8541390 - 02/02/16 08:36 PM Re: Cyclists that race - training [Re: gamby]
nato2377 Offline
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Registered: 07/09/07
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Loc: Denver, CO
 Originally Posted By: gamby
Laurel (I don't know her last name--she's @laurelridesbikes on IG) on Raliegh Clement is a knockout tho.

Becca's got an amazing body. All muscle.

How 'bout dat U23 bish who had the motor in her bike at worlds?!

laurel rathburn.. shes cute. i like ellen noble \:\)

yeah that motor shit is nuts!


new 5min best power. 406watt for 5min, 5.51w/g. When i tested at the start of Dec i did 381.


Edited by nato2377 (02/02/16 08:37 PM)

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#8548573 - 02/09/16 02:39 PM Re: Cyclists that race - training [Re: nato2377]
nato2377 Offline
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Registered: 07/09/07
Posts: 3422
Loc: Denver, CO
anybody want a SRAM RED crankset? 100 bucks. BB30, 53/39. Need to sell it to get to sea otter and bonelli. also have to sell my carbon wheels. 50mm Cole C50 Lite carbon clichers. have them listed for 500, ill sell them to someone on CSI for 400. also need to sell to get to the races. fucking UCI license is costing 225 this year. i should start a gofundme

Edited by nato2377 (02/09/16 02:43 PM)

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#8548578 - 02/09/16 02:41 PM Re: Cyclists that race - training [Re: nato2377]
nato2377 Offline
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Registered: 07/09/07
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Edited by nato2377 (02/09/16 02:44 PM)

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#8549192 - 02/10/16 12:55 AM Re: Cyclists that race - training [Re: nato2377]
gamby Offline
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Registered: 11/01/99
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Loc: RI
Those wheels are FLY.

Sadly (for you), I'm set in the wheel dept at the moment.

Here's the new frameset (with my cat peeking in saying "dafuq this?")



...and my cross bike in winter road trim

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gamby

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#8549217 - 02/10/16 03:46 AM Re: Cyclists that race - training [Re: gamby]
nato2377 Offline
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Registered: 07/09/07
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Loc: Denver, CO
that frame looks sweet!! would look better with that sram red crank ;\)
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#8549737 - 02/10/16 12:16 PM Re: Cyclists that race - training [Re: nato2377]
gamby Offline
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Registered: 11/01/99
Posts: 40865
Loc: RI
I spin compact, young. I ain't pushin' no 53/39
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gamby

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#8563969 - 02/23/16 11:33 AM Re: Cyclists that race - training [Re: gamby]
schtickaz.ai Offline
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Registered: 01/23/12
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apparently my trainer/software pegs at 1200w \:\|
[from 105-110 rpm it just sat pegged at 1200w on my standard crank bike in top gear]

changes: tweaked the 'hi' setpoint of my rear derailleur to actually hit top gear [standard crank]

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#8564770 - 02/23/16 08:46 PM Re: Cyclists that race - training [Re: schtickaz.ai]
civic00sedan Offline
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Registered: 03/25/02
Posts: 1120
Loc: NY
Crank up the resistence on the trainer
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#8564801 - 02/23/16 09:19 PM Re: Cyclists that race - training [Re: civic00sedan]
stickaz_old Offline
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Registered: 02/04/01
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Loc: Nor Cal, Hella hurr durr
It's fixed, has a known resistance curve based on rpm, it's progressive and shouldn't hit a cap until at least 2-3k watts, I presume the problem is in the sift software somewhere
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#8564862 - 02/23/16 11:00 PM Re: Cyclists that race - training [Re: stickaz_old]
The Mighty BellRacer Offline
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Heh 31mph on the Kurt kinetic is only 750 watts. I know because I was excited to be putting out 1hp :-p
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