FrightenedMan

M60 Monmouthshire

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Races
136
Miles
15599
Miles
5757
Miles
1489
WAVA
74.27%
Mile
6:10
5k
21:24
5M
34:55
10k
43:26
10M
1:14:58
Half
1:34:04
Mara
3:44:13

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Recent Training
5th May	General	8.1mi	38:03
5th May	General	0.2mi	2:08
4th May	General	15.6mi	1:21:52
21st Apr	General	4.1mi	34:47
20th Apr	General	2.1mi	28:44

12 Month Benchmarks	Run	Bike
Mile	7:23	3:12
5k	23:35	11:50
5mi	39:19	19:16
10k	49:17	25:20
10mi	1:26:31	46:41

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	PB	WB
1mi	2													6:10 74.27	6:52 67.26						6:10 6:10/mi	74.27
2mi	3				13:35 66.05		14:35 62.49	13:21 69.34													13:21 6:41/mi	69.34
3mi	2				20:49 66.08			20:58 67.72													20:49 6:56/mi	67.72
5km	25					22:32 64.32	22:17 65.56	22:15 66.18	21:54 68.34		21:56 69.37	21:24 71.69	21:34 71.73	21:40 72.01	23:46 66.21	23:01 68.37	23:27 67.68	25:35 63.69	24:36 66.83		21:24 6:53/mi	72.01
4mi	2				28:20 65.77			34:00 56.62													28:20 7:05/mi	65.77
5mi	8		38:10 59.85	36:44 63.19	34:55 67.02			35:30 67.57		35:24 68.92		37:08 66.84							39:30 68.14		34:55 6:59/mi	68.92
6mi	5			1:00:03 46.57												1:04:23 48.62		1:00:45 52.99			1:00:03 10:01/mi	52.99
10km	29	51:40 55.17	47:45 60.19	47:42 60.25	44:28 65.70		47:02 62.64		47:12 64.58	45:43 67.26	47:40 65.07	46:49 66.84	45:53 68.82	43:26 73.36		59:18 54.22		55:28 59.60	51:41 65.19		43:26 6:59/mi	73.36
6.4mi	1															1:08:06 48.73					1:08:06 10:38/mi	48.73
7mi	4				54:12 61.16	55:48 59.91									58:25 61.91						54:12 7:45/mi	61.91
7.1mi	3											56:47 62.94	55:37 64.83	57:45 63.00							55:37 7:50/mi	64.83
8mi	7			1:03:19 59.29	1:01:25 61.63		58:38 65.65	57:35 68.00		57:19 69.51				58:49 70.20						1:03:45 69.16	57:19 7:10/mi	70.20
10mi	10		1:26:00 55.20	1:19:37 60.13	1:18:36 61.42	1:14:58 64.95							1:17:51 67.13								1:14:58 7:30/mi	67.13
20km	4				1:57:41 51.03			1:58:56 52.27						2:07:09 51.61	2:08:25 51.58						1:57:41 9:28/mi	52.27
12.7mi	1											1:49:50 60.02									1:49:50 8:38/mi	60.02
13.1mi	23		1:46:57 58.70		1:34:04 67.89	1:36:28 66.78			1:43:23 64.54	1:42:12 65.29	1:45:25 64.45	1:40:20 68.33	1:38:13 70.46	1:43:54 66.60							1:34:04 7:11/mi	70.46
18mi	1				2:29:20 60.05																2:29:20 8:18/mi	60.05
26.2mi	3			3:44:13 59.21			3:51:41 58.30			3:53:37 59.88											3:44:13 8:33/mi	59.88

2024		Result	WAVA	Distance
21 Jan	Lliswerry 8 SB	1:03:45	69.16	8mi
2023		Result	WAVA	Distance
31 Dec	Nos Galan 5k Non Elite SB	24:36	66.83	5km
31 Dec	Old Father Time SB	39:30	68.14	5mi
17 Sep	Swansea Bay 10k SB	51:41	65.19	10km
3 Sep	Cardiff 10k	54:05	62.29	10km
6 Aug	ABP Barry Island 10K	53:47	62.64	10km
2022		Result	WAVA	Distance
31 Dec	Nos Galan 5k Non Elite SB	25:35	63.69	5km
7 Jul	Tintern Trot SB	1:00:45	52.99	6mi
19 Jun	Magic Roundabout 10k	58:30	56.51	10km
15 May	Caerphilly 10k SB	55:28	59.60	10km
2020		Result	WAVA	Distance
22 Feb	Aberbeeg parkrun SB	23:27	67.68	5km
15 Feb	Cardiff parkrun	24:19	65.27	5km
8 Feb	Riverfront parkrun	23:36	67.25	5km
2019		Result	WAVA	Distance
31 Dec	Nos Galan 5K Non Elite	23:52	66.50	5km
31 Aug	Penallta parkrun	23:30	67.54	5km
4 Jul	Tintern Trot SB	1:04:23	48.62	6mi
9 Jun	Magic Roundabout 10k SB	59:18	54.22	10km
7 Apr	Offa's MT 10K PB	1:08:06	48.73	6.4mi
23 Mar	Riverfront parkrun	24:57	63.07	5km
9 Mar	Grangemoor parkrun	24:51	63.32	5km
2 Mar	Penallta parkrun	25:14	62.36	5km
23 Feb	Newport parkrun	24:32	64.14	5km
9 Feb	Riverfront parkrun SB	23:01	68.37	5km
2018		Result	WAVA	Distance
31 Dec	Nos Galan 5K Non Elite SB	23:46	66.21	5km
3 Nov	Big Fetch Mile - Cardiff SB	6:52	67.26	1mi
15 Apr	Offa's Orror SB	2:08:25	51.58	20km
8 Apr	Kymin Dash SB	58:25	61.91	7mi
2017		Result	WAVA	Distance
31 Dec	Nos Galan 5K Non Elite SB	21:40	72.01	5km
12 Nov	Caer-Hilly Trail Race	52:54	60.09	6.2mi
28 Oct	Big Fetch Mile - Cardiff PB	6:10	74.27	1mi
17 Sep	Mic Morris 10k PB	43:26	73.36	10km
25 Jun	Swansea Half Marathon	1:47:30	64.37	13.1mi
21 May	Royal Welsh Trail	1:56:08	59.59	13.1mi
23 Apr	Offa's Orror SB	2:07:09	51.61	20km
9 Apr	Kymin Dash SB	57:45	63.00	7.1mi
2 Apr	Cardiff Bay Run	45:37	69.22	10km
5 Mar	Newport Half Marathon SB	1:43:54	66.60	13.1mi
29 Jan	Lliswerry 8 SB	58:49	70.20	8mi
2016		Result	WAVA	Distance
31 Dec	Nos Galan 5K Non-Elite	21:56	70.54	5km
17 Dec	Cardiff parkrun SB	21:34	71.73	5km
2 Oct	Cardiff Half Marathon	1:40:58	68.54	13.1mi
18 Sep	Swansea Bay 10k SB	45:53	68.82	10km
7 Aug	Brecon 10 Mile SB	1:17:51	67.13	10mi
26 Jun	Swansea Half Marathon SB	1:38:13	70.46	13.1mi
12 Jun	Magic Roundabout 10k	52:41	59.40	10km
17 Apr	Kymin Dash PB	55:37	64.83	7.1mi
26 Mar	IAAF World Half Marathon Championships	1:45:27	65.02	13.1mi
6 Mar	City of Newport Half Marathon	1:42:43	66.75	13.1mi
2015		Result	WAVA	Distance
31 Dec	Nos Galan 5K Non-Elite PB	21:24	71.69	5km
4 Oct	Cardiff Half Marathon SB	1:40:20	68.33	13.1mi
20 Sep	Swansea Bay 10k SB	46:49	66.84	10km
30 Aug	Severn Bridge Half Marathon	1:46:11	64.57	13.1mi
7 Jun	Magic Roundabout 10k	53:41	57.78	10km
4 May	Cardiff Bay 5 SB	37:08	66.84	5mi
19 Apr	kymin dash SB	56:47	62.94	7.1mi
1 Mar	City of Newport Half Marathon (short version) PB	1:49:50	60.02	12.71mi
2014		Result	WAVA	Distance
31 Dec	Nos Galan 5K Fun SB	21:56	69.37	5km
5 Oct	Cardiff Half Marathon SB	1:45:25	64.45	13.1mi
21 Sep	Swansea Bay 10k SB	47:40	65.07	10km
24 Aug	Severn Bridge Half Marathon	1:52:38	60.32	13.1mi
2013		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon	1:45:19	63.93	13.1mi
22 Sep	Swansea Bay 10K	45:54	66.99	10km
6 Jul	Guto Nyth Bran (BM)	1:03:50	46.48	6mi
30 Jun	Llanelli's John Hartson Foundation 10K SB	45:43	67.26	10km
23 Jun	Caerphilly 10k	45:59	66.29	10km
2 Jun	Magic Roundabout10k	53:11	57.31	10km
6 May	Cardiff Bay 5 SB	35:24	68.92	5mi
21 Apr	Great Welsh Marathon SB	3:53:37	59.88	26.2mi
3 Mar	Llanelli Waterside Half Marathon SB	1:42:12	65.29	13.1mi
27 Jan	Lliswerry 8 PB	57:19	69.51	8mi
2012		Result	WAVA	Distance
31 Dec	Nos Galan 5K Fun SB	21:54	68.34	5km
14 Oct	Cardiff Half Marathon SB	1:43:23	64.54	13.1mi
23 Sep	Swansea Bay 10k SB	47:12	64.58	10km
2011		Result	WAVA	Distance
31 Dec	Nos Galan 5K Fun	23:40	62.73	5km
8 Jul	Self Transcendence 4 mile race SB	34:00	56.62	4mi
3 Jun	Self Transcendence 3 mile race SB	20:58	67.72	3mi
15 May	Sirhowy Challenge	1:26:45	57.10	10mi
13 May	Self Transcendence 2 mile race PB	13:21	69.34	2mi
2 May	Cardiff Bay 5 SB	35:30	67.57	5mi
17 Apr	Offas Orror 20k SB	1:58:56	52.27	20km
26 Mar	Newport Parkrun	22:35	65.21	5km
20 Feb	Reverse 10	1:18:44	62.92	10mi
19 Feb	Cardiff 5K parkrun SB	22:15	66.18	5km
30 Jan	Lliswerry 8 SB	57:35	68.00	8mi
2010		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite	21:28	68.60	5km
2009		Result	WAVA	Distance
27 Jun	Cardiff 5K Parkrun SB	22:17	65.56	5km
21 Jun	Llanelli Waterside 10k SB	47:02	62.64	10km
15 May	Self Transcendence 2 Miles SB	14:35	62.49	2mi
22 Feb	Draycote Water Marathon SB	3:51:41	58.30	26.2mi
25 Jan	Lliswerry 8 SB	58:38	65.65	8mi
2008		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite SB	22:32	64.32	5km
26 Oct	Tour of Torfaen SB	1:36:28	66.78	13.1mi
19 Oct	Cardiff Half Marathon	1:37:46	65.89	13.1mi
31 Aug	Campus2Campus 7	1:01:42	54.18	7mi
25 Aug	Machen Mountain (BM) 6 Miles/1450 Feet		0.00	10km
3 Aug	Brecon 10 PB	1:14:58	64.95	10mi
24 Jul	Tintern Trot	58:23	48.70	6mi
23 Jul	Cwmcarn Scenic 7 SB	55:48	59.91	7mi
26 May	Royal Gwent Tredegar Park Fun Run	20:12	61.47	2.7mi
25 May	Magic Roundabout 10k	53:22	54.75	10km
18 May	Sirhowy Challenge	1:40:23	48.09	10mi
2007		Result	WAVA	Distance
30 Dec	Old Father Time 5 Mile PB	34:55	67.02	5mi
25 Nov	Sospan Road Runners MT10 SB	1:18:36	61.42	10mi
28 Oct	Tour of Torfaen PB	1:34:04	67.89	13.1mi
14 Oct	Cardiff Half Marathon	1:35:18	67.01	13.1mi
23 Sep	Swansea Bay 10K SB	44:28	65.70	10km
8 Sep	Tydfillians' Roman Run PB	2:29:20	60.05	18mi
27 Aug	Machen Mountain (BM) 6 Miles/1450 Feet	57:25	50.77	6.2mi
5 Aug	Brecon 10	1:19:38	60.63	10mi
18 Jul	Cwmcarn Scenic 7 PB	54:12	61.16	7mi
13 Jul	Cardiff Self Transcendence 4M PB	28:20	65.77	4mi
24 Jun	Llanelli Waterfront 10k	45:49	63.24	10km
15 Jun	Cardiff Self Transcendence 3M PB	20:49	66.08	3mi
27 May	The Magic Roundabout 10k	52:10	55.54	10km
20 May	St Michael's Hereford Half Marathon	1:46:57	59.20	13.1mi
11 May	Cardiff Self Transcendence 2M SB	13:35	66.05	2mi
29 Apr	Offa's Orror PB	1:57:41	51.04	20km
1 Apr	Islwyn Half Marathon	1:47:45	58.76	13.1mi
11 Mar	Llanelli Waterside Half Marathon	1:44:06	60.83	13.1mi
28 Jan	Lliswerry 8 SB	1:01:25	61.63	8mi
2006		Result	WAVA	Distance
31 Dec	Old Father Time SB	36:44	63.19	5mi
19 Nov	Sospan multi terrain	1:22:52	57.77	10mi
15 Oct	Cardiff Marathon PB	3:44:13	59.21	26.2mi
28 Aug	Machen Mountain Run PB	1:00:03	46.57	6mi
6 Aug	Brecon 10 SB	1:19:37	60.13	10mi
25 Jun	Llanelli Millennium Coast 10k	48:47	58.91	10km
11 Jun	Abertillery 10k SB	47:42	60.25	10km
1 May	Great Welsh Run 5	38:05	60.46	5mi
29 Jan	Lliswerry 8 Mile Road Race SB	1:03:19	59.29	8mi
2005		Result	WAVA	Distance
23 Oct	Tour of Torfaen (non PB version)	1:41:39	61.77	13.1mi
9 Oct	Cardiff Half Marathon SB	1:46:57	58.70	13.1mi
25 Sep	Swansea Bay 10K SB	47:45	60.19	10km
4 Sep	Cardiff 10K	49:46	57.75	10km
7 Aug	Brecon 10 SB	1:26:00	55.20	10mi
26 Jun	Llanelli Millennium Coast 10K	50:13	57.23	10km
2 May	Great Welsh Run 5 SB	38:10	59.85	5mi
2004		Result	WAVA	Distance
5 Sep	Cardiff 10K SB	51:40	55.17	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	74	75	78	50	0	0	0	0	0	0	0	0	277
2024	18	0	0	0	24	0	0	0	0	0	0	0	42
2023	59	27	27	20	59	72	81	61	40	84	92	91	713
2023	0	20	20	68	58	70	13	14	44	21	22	0	350
2022	0	0	7	0	0	0	0	0	0	0	0	0	7
2022	60	57	43	53	57	62	17	14	20	38	41	52	514
2022	76	36	53	61	50	85	62	106	96	54	23	0	703
2021	49	14	71	18	0	8	0	0	0	0	0	0	160
2021	88	50	48	39	48	24	33	52	32	59	35	51	560
2021	16	0	19	91	97	175	161	199	167	115	121	29	1189
2020	62	20	16	41	54	67	51	94	86	98	67	52	707
2020	72	101	100	111	122	47	47	48	50	53	81	90	921
2020	0	0	0	0	0	15	167	155	158	169	0	16	680
2019	10	15	27	28	24	25	34	33	35	33	48	27	339
2019	85	73	89	65	81	89	87	95	101	85	100	79	1028
2019	0	0	0	18	19	0	0	0	0	0	0	0	37
2018	0	16	16	11	13	16	0	30	18	15	16	1	153
2018	100	61	86	80	82	51	35	40	45	70	69	67	786
2018	0	0	0	18	34	21	17	9	9	0	0	0	107
2017	0	2	0	5	0	0	0	0	6	0	0	8	22
2017	64	74	79	81	94	59	53	62	97	104	78	116	960
2017	0	0	0	29	0	38	0	34	0	0	0	0	100
2016	75	76	81	92	82	95	105	81	107	100	85	69	1048
2016	0	0	0	24	65	18	67	29	0	33	0	0	235
2015	0	0	0	6	0	0	0	0	0	0	0	2	8
2015	92	57	57	89	100	96	120	93	78	85	85	81	1032
2015	0	0	25	49	31	0	0	13	74	32	0	0	225
2014	0	0	0	0	0	0	0	0	0	0	0	3	3
2014	7	21	59	63	26	35	75	67	74	36	30	44	535
2014	114	77	82	30	92	31	98	73	79	49	19	21	764
2013	0	0	4	0	0	0	0	0	0	10	12	0	26
2013	112	27	116	90	127	120	120	113	95	100	62	16	1099
2013	0	0	0	13	24	0	0	0	33	0	0	9	79
2012	14	36	53	61	45	10	62	79	85	86	86	135	751
2012	68	0	49	0	33	0	46	33	0	0	0	0	229
2011	0	0	0	0	0	0	0	3	0	0	0	0	3
2011	73	100	90	110	91	87	28	62	69	23	12	19	764
2011	0	0	32	52	0	0	133	70	40	83	121	51	582
2010	0	0	0	0	0	61	0	0	0	0	0	0	61
2010	24	50	71	51	87	5	43	44	75	105	115	92	762
2010	16	18	0	31	0	0	23	73	29	0	0	0	191
2009	126	111	52	45	120	120	55	67	65	86	34	38	917
2009	0	0	0	10	80	0	0	51	33	0	0	0	174
2008	90	96	151	150	120	160	160	126	100	101	146	112	1511
2008	0	0	0	43	0	0	0	0	0	0	0	0	43
2007	79	49	71	88	128	124	133	130	134	145	124	121	1326
2007	0	0	0	0	0	0	0	28	0	0	0	0	28
2006	0	0	0	0	0	0	0	0	0	26	10	8	44
2005	0	0	0	0	5	6	0	0	12	26	0	0	50

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
-	-	0mi, 2 Run - General 1) 0mi - 2(0/mi) 98/99bpm [INFb/mi] Add a comment 7mi, 1:04:26 Run - General 1) 1mi - 12:44(12:44/mi) 157/165bpm [2000b/mi] 162cal 300/402W 2) 1mi - 9:24(9:24/mi) 163/171bpm [1533b/mi] 128cal 257/376W 3) 1mi - 8:22(8:22/mi) 165/172bpm [1382b/mi] 115cal 288/382W 4) 1mi - 8:27(8:27/mi) 166/171bpm [1403b/mi] 119cal 288/417W 5) 1mi - 7:52(7:52/mi) 162/168bpm [1273b/mi] 108cal 268/325W 6) 1mi - 8:49(8:49/mi) 165/168bpm [1456b/mi] 121cal 278/327W 7) 1mi - 8:32(8:32/mi) 169/175bpm [1441b/mi] 120cal 294/345W 8) 0.04mi - 15(7:02/mi) 174/175bpm [1225b/mi] 4cal 336/349W Add a comment	-	-	-	3.1mi, 31:08 Run - General 1) 1mi - 10:49(10:49/mi) 117/137bpm [1266b/mi] 101cal 246/467W 2) 1mi - 9:40(9:40/mi) 122/145bpm [1180b/mi] 92cal 252/443W 3) 1mi - 9:42(9:42/mi) 122/145bpm [1184b/mi] 95cal 250/398W 4) 0.14mi - 57(6:53/mi) 120/126bpm [826b/mi] 9cal 286/352W Add a comment 2.9mi, 27:22 Run - General 1) 1mi - 10:11(10:11/mi) 130/142bpm [1323b/mi] 112cal 270/414W 2) 1mi - 9:44(9:44/mi) 139/149bpm [1354b/mi] 111cal 258/383W 3) 0.85mi - 7:27(8:44/mi) 154/166bpm [1344b/mi] 95cal 309/441W Add a comment
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
3.7mi, 37:57 Run - General 1) 1mi - 11:15(11:15/mi) 121/138bpm [1361b/mi] 108cal 241/369W 2) 1mi - 11:27(11:27/mi) 130/143bpm [1488b/mi] 115cal 242/369W 3) 1mi - 9:21(9:21/mi) 140/148bpm [1308b/mi] 107cal 261/390W 4) 0.54mi - 4:58(9:11/mi) 141/151bpm [1294b/mi] 57cal 259/373W 5) 0.12mi - 57(8:19/mi) 118/129bpm [982b/mi] 11cal 322/357W Add a comment	2.1mi, 28:44 Run - General 1) 1mi - 17:19(17:19/mi) 120/152bpm [2078b/mi] 148cal 124/350W 2) 1mi - 11:02(11:02/mi) 136/151bpm [1500b/mi] 114cal 236/403W 3) 0.05mi - 23(8:27/mi) 142/145bpm [1201b/mi] 5cal 227/266W Add a comment 3.2mi, 30:02 Run - General 1) 1mi - 9:36(9:36/mi) 119/136bpm [1143b/mi] 95cal 264/422W 2) 1mi - 9:20(9:20/mi) 129/141bpm [1203b/mi] 97cal 268/399W 3) 1mi - 9:33(9:33/mi) 135/147bpm [1290b/mi] 107cal 280/418W 4) 0.17mi - 1:33(8:52/mi) 133/148bpm [1180b/mi] 17cal 295/455W Add a comment	4.1mi, 34:47 Run - General 1) 1mi - 9:22(9:22/mi) 130/145bpm [1217b/mi] 104cal 288/368W 2) 1mi - 8:54(8:54/mi) 142/145bpm [1265b/mi] 107cal 288/351W 3) 1mi - 8:44(8:44/mi) 141/149bpm [1231b/mi] 103cal 287/363W 4) 1mi - 7:25(7:25/mi) 153/160bpm [1134b/mi] 95cal 314/374W 5) 0.05mi - 22(7:31/mi) 157/158bpm [1180b/mi] 5cal 329/337W Add a comment	-	-	-	-
Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
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Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9
-	15.6mi, 1:21:52 Bike - General 1) 5mi - 28:22(5:40/mi) 130/151bpm [738b/mi] 281cal 2) 5mi - 23:16(4:39/mi) 137/151bpm [637b/mi] 235cal 3) 5mi - 27:42(5:32/mi) 128/146bpm [709b/mi] 187cal 4) 0.56mi - 2:32(4:30/mi) 125/131bpm [562b/mi] 12cal Add a comment	8.1mi, 38:03 Bike - General 1) 5mi - 22:39(4:32/mi) 134/149bpm [607b/mi] 241cal 2) 3.13mi - 15:24(4:55/mi) 127/148bpm [624b/mi] 129cal Add a comment 0.2mi, 2:08 Bike - General 1) 0.23mi - 2:08(9:05/mi) 111/121bpm [1009b/mi] 17cal Add a comment	-	-	-	-

FrightenedMan

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