Triathlons & Stuff

Breaking or Broken

Posted by brianestover on June 22, 2009

I’m going with broken, at least me that is.  For the third time this year I find myself sick and unable to train.   I feel like it’s the never ending treadmill to fitness hell or lack of fitness heaven.

I see my run fitness declining faster then Lagat can run a 5k.  My bike fitness is disappearing faster then Casper in a tornado.  The only thing on an upswing, besides my drug consumption, is my swimming.  Amazing what 8k per week will do vs 10k per month.

So I’m dragging my tired, clogged nose, headache, sore throat self back to the couch to watch another movie while I redo my season’s training plan…again.

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Tired

Posted by brianestover on June 5, 2009

It’s been a long week.  Last Thursday evening, I packed and loaded up the car to go race.  Dropped the dogs off for the weekend at a friend’s and headed up to Show Low, AZ for the Dueceman Triathlon.  Since my training had gone in the opposite direction of good over the last few months, I opted for the olympic distance race.  There is a nice little race series from the folks at Genuine Innovations, The Genuine Innovations Triple Crown.    Genuine Innovations probably made your Co2 cannister and inflator. It involves three races, the Tempe Intervational Triathlon, Sahuarita Triathlon and the Dueceman olympic race.   I ended up with a comfortable 2:15+ min lead over the next person.  Should be in the bag. The guy in second place beat me my :14 at the Sahaurita triathlon, mainly my fault, and I had a rather comfy almost 3 min on him at the Tempe race.

The Trisports.com crew does a great job on this race.  Friday they were busting ass, setting everything up.  I helped a bit here and there, placeing mile markers and marking the run course.  Unfortunately the pizza place didn’t do such a good job on the pizza.  Trisports brought 14 or so people up to help put on this event.  About 50% of them got food poisoning.  Sarah was the first to go down.  Since I was staying in the condo with her and Kim, I got to listen to her puke all night instead of sleeping. No worries though, being an insomniac has trained me to operate on 1.5 hour of sleep.  The alarm goes off at 6:18am, I roll off the living room floor where I was attempting to get some sleep.  Made a very strong cup of tea, ate a bit and watch some tv.  About 7:15, hopped on the bike and rode 4 miles to transition.  Everything felt good, power numbers were higher then ever on the steep hill climbing out of the condo.  Of course I had limtied data on this hill since I’ve ridden it a grand total of 3x prior to this morning. Roll into transition, get numbered, put on wettie and head down to warm up.  The warmup felt ok, not great.  

Gun goes off, Geoff moves into the lead, quickly, I slot in second position with several people on my feet.  Urmas goes by, and since he is a former national level swimmer I hop on his feet.  For about :02. Then another dude goes by and I get another :02 of draft.  Round the first bouy and a group goes by.  I jump on their feet.  I can’t make it stick.  No get up and definately no go.  Get dropped, I’m sitting in 8th place and 3 more guys go by.  F*cking great, I can’t remember the last time I’ve been this far back in the swim.  Round the far buoy and finally feel ok.  Move back up a few slots and swim a straight line to the dock pulling a few people.

I’ve got nothing coming out of the water, getting up the boat ramp that someone made steeper since the start of the swim was a struggle.  Get rolled in transition by a few people. Finally get onto the bike, roll a few people back.  Move into 4th or 5th place, not really making up anytime on the guys I know I typically outride. Hit 5 miles in low 59min pace, hit 10miles in mid 59 minute place.  I’m rolling fairly well, but it just not there.  Over the next 5 miles it becomes apparent to me, I had 20k in me, nothing more.  I’ve rolled into the top 3-4 and now have started the roll out of the top 3-4.  By 15 miles I was on high 61 min pace and by 20 miles I was sitting up realizing today isn’t my day.  I was getting rolled by people who I typically outride by 1:30…over 20k.  Enter transition in 8th place according to a spectator and about 1:08 on my PT. 9,10 and 11th place are entering transition as I’m leaving for the run.  Pick up one spot quickly, it’s pretty evident to me that I’m doing nothing. Any get up and go I had has gotten up and gone.  I’d already made the decision on the bike to dnf or just jog the run. But within the first :45 of the run, I realized I’d be doing more damage to myself completing then DNF’ing.  Took a right hand turn off the course, walked back to the RV where the trisports race crew was staging out of, grabbed a few cokes and went to get my stuff out of transition.  

After clearing everything out, I worked the mile 7 run station in the half for a few hours handing out Gu.  To make the day worse, hardly anyone wanted a Gu. Even lost $1 betting on who would and wouldn’t take a Gu. After a few hours of this, my hunger got the best of me, the bulk of the half was past my adopted aid station.  Grabbed a bit to eat, then went and helped break down the Dueceman Half transition area in the rain.  Got yelled at by a lady for moving her bike to a different rack.  Seriously, it’s 8+ hr after the start, and the Xterra race the next day still has to be set up. We are down 7-8 people and have a pretty tight timeline to get everything staged for tomorrow’s race.  You’re bike is fine, I dropped the other bike I moved…psych.

We drove back Saturday night. There was no way Sarah could work the Sunday Xterra and since I was awake why not drive home?  Got back to Tucson about 11pm.  Turned around Monday night and went to Phoenix for a 3 day meeting. F*ck me, I’m tired.

Now for the triathletes are slobs rant.  This is the second weekend in a row I’ve broken down a transition area.  We recycled over 30 plastic water and G-ade bottles that people just tossed on the ground. People left gel wrappers, snicker wrappers, towels, a winter coat, fruit, orange peels, banana peels (insert joke) and just about anything else you can bring to a race.  Both weekends it looked like people didn’t know what a trash can was.  There were trash cans and recycling bins all around. You’re mom doesn’t pick up after you in transition, you pick up after you.  It was disgusting how much crap people just littered on the ground.  If I owned the parking lot or area where transtion was I’d tell the RD hell no never again, you guys are f*cking pigs when he asked if I could use it again.  Really it’s not that hard to throw something in the trash, you do it everyday.  Why is race day different?

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Swim Tips & Tricks

Posted by brianestover on May 27, 2009

Swimming for many triathletes is the most challenging part of a triathlon. Here are a few pointers to help you get through the swim. Using your brain when you swim will help you exit the water sooner.

Practice drafting. Doing a triathlon is great for this. So is getting a few same speed swimmers together at the local swimming hole. Use every opportunity to practice, even if it is in a race.

Look forward in the water to find the bubbles coming off the feet in front of you for a draft. There isn’t much need to lift the head to find the feet when you can follow the bubbles by looking forward. 

The more you look to see where you’re going the harder the swim is. Sight once every 20-30 strokes not every 4-6. 

If you have a long, slow swim stroke, ride someone’s hip. Not as good as their feet but allows you to swim in cleaner water. 

Start the swim riding a hip.  You can always take a few easy strokes to get back to their feet once things sort out. Lose their feet, often times there is no getting back on. 

Don’t be a Lemming. For many people, getting to the outside of the pack will enable you to swim faster then struggling within the pack to find decent water. 

Use the surroundings to help navigate. Is there a shoreline you can sight off of, trees, a pier, boats or other swimmers? Get landmarks in your mind before the gun goes off. Use these things for gross navigation. Lift your head to fine tune where you are going. 

Know someone who is just a bit faster then you? Line up right next to them, after the initial drag race, slot in behind them. 

If you start in the second or later waves, there is usually a line of colored caps to follow. If you breath left, move to the right of this line. If you breath right move to the left.  You can use the earlier waves to sight without lifting your head.

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Races like this are AWESOME!

Posted by brianestover on May 26, 2009

The Sahurita Triathlon was yesterday.  Great little race, swim 500m out, make a U turn swim 500m back, 2 loop 16.8mile bike and a 5k run. Sarah had some race wheel issues that morning and we needed to drive to another house to grab some other race wheels for her.  That put me even later then I usually am to the race venue.  No worries though. Racked the bike, got numbered, grabbed the wetsuit and went to the bathroom.  Got on the wetsuit about 5 min before the first wave went off.  This is probably the only time I’ve been glad to be in wave 2.  I was able to get in, swim a bit, then readjust the wetsuit.  Lined up to the left, next to the start buoy.  The crowds seemed to be to the right which was perplexing since the first buoy was right in front of me.  There was no need to angle into it, and the lip of the cove we were in would pinch people who lined up right.  Oh well, part of racing is using your brains, and this was my shining moment of the day!  Later in the race I pull a Homer Simpson moment, DOH. Gun goes off, it’s a drag race to the buoy.  There are two people to my left, several to my right.  I’m breathing every 3 checking it all out.  Slowly three of us emerge leading the charge.  Brandon, on my right and Seton owner of TriSports.com on my left.  Just like last weekend, I couldn’t hold Brandon’s feet and he slowly drifted away as we raced towards the U turn.  Seton and I were swimming stroke for stroke towards the turn.  I apologize to those from wave 1 who I swam over, Mr. Breaststroker was the first victim, about 200m into the swim.  I never saw you when I looked up two strokes prior.  Sorry for using your face to catch the water, it’s provides a much better pulling surface then water does though, it’s weird to feel someone’s nose between your fingers and their goggles in the palm of your hand.  Swam over a few more people before we hit the 500m mark. There was a guy in front of us who made a 270 degree turn instead of the required 180 and headed back into Seton as we rounded the buoy.  This caused Seton to head into me as he sounded the collision alarm. After the turn, I figured since he isn’t swimming faster then me and I’m not swimming faster then him, I’m sitting on his feet. Near the end of the swim I sensed Seton slowing a bit, looked up and saw Brandon just ahead.  Pulled to  the side of Seton and headed for Brandon’s feet.  I typically outride Brandon and he typically outruns me. I can think of 6 or 7 races where we finished next to each other in the standings, about 50/50 him in front of me.  In my mind, coming out of the water on his feet was better then coming out of the water :05 down.  The three of us exited as one and charged towards transition.  There was about a 100yd run to the lake.  You could hear zippers being pulled down and lots of heavy breathing as the three of us were bolting along the path.  Saw Billy, one of the guys I coach who was in the first wave right ahead of us leaving on his bike. The three of us grabbed our bikes and headed out.  I exited right behind Brandon, ahead of Seton and about :10 up on Thomas.

100m into the bike I hear a disc wheel, Thomas comes flying by me then Brandon, then Brandon re-passes, and now I’m back about :10 total with Billy just ahead of the train.  Thomas repasses, then I pass brandon, then Billy about .75mile later.  Then Thomas comes charging by, then I charge past him then brandon, then Thomas, then me, then Billy, then me, then thomas then brandon, the lead was changing so fast and so many times that it was hard to keep track of who was where.  It was a constant go as hard as you can go, get to the front and try to ride everyone off your wheel bike race.  This is how racing was meant to be, your eyes are bulging, your ribs hurt from breathing so hard, sweat dripping from under your helmet, disc wheels are making the sweet, lovely sound only a disc can make and you’re thinking when in hell is this guy going to drop and not come back to the front.  There had to have been 10-12 lead changes in the first 8 miles. Near the end of lap one I was thinking there is no way I can keep this up, forget about running after this.  

As we started lap 2, I took the lead going around the right hand turn and pushed hard.  This was a close to 2 mile section and I never dropped below 30.5mph.  I figured if anyone was coming back around me it was going to cost then (and me). Near the end of this section, Thomas comes past me,  I drop in legally behind him, see a small rise in the road and go back around him.  Make the right hand turn, look under my legs and can’t see anyone.  Make the next right hand turn just under a mile later and the sound of a disc wheel comes roaring towards me. Thinking it was Thomas I ask if  we gapped Brandon? Brandon just smiled. Ummm, I’ll take that as a NO.  I drop in behind him, amazed at how fast we are coming up on lapped riders.  After the next right hand turn we are both as far left as we can get, being squeezed by lapped traffic, squirt past them on the outside of the right hand turn, and begin the drag race at 27-28mph towards transition. I pass him, make the downhill right and a quick left into transition, as I’m getting out of my shoes, he rolls beside me and we get off our bikes side by side.  Thomas is ~ :10 behind us. And now I turn off my brain.  Instead of running straight to my rack which was 20 feet past the dismount line, I turn right, run all the way down the row of empty bikes, past where Brandon is racked, make a U -turn then run all the way back to my rack.  My friend Joe who was in charge of transition, told me it cost me almost :20 to make that run.  Put on a shoe, hear someone yell “go Thomas” as he exits transition, put on the other shoe, see brandon leaving, I grab my number and visor then run back down the empty rows to get out of transition. Thomas is ~:20 ahead of me, Brandon ~:15. That’s as close as it got.  I averaged 5:57 per mile for the 5k, those guys (thomas is an ex-sub 30min 10k runner so no hope there anyway) pulled ahead a bit more when it was all said and done.  We passed everyone in the first wave  except for 3 people, one of whom I caught on the run.  After the waves were complied I missed 4th place overall by :14 seconds. The mistake I made in transition cost me one spot on the overall result sheet.  

For those of you interested in the power numbers,   AP 244, NP 247, avg speed 25.9mph.

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That wasn’t so bad

Posted by brianestover on May 17, 2009

of a hit out at the Tempe International Triathlon.  Except the lead 5 guys swam me off their feet.  And no one in the second pack offered to take a turn at the front.  No one.  Until the last 25m that is.  Then 2 guys tried to sprint past me. Really, why?  What did that accomplish you guys?  In case your two hadn’t noticed, we got dropped from the lead group. oh, and I pulled your ass all around Tempe Town lake.  But hey, thanks for taking your turn at the front during the swim leg. Did I mention that the 1500m swim took me 27:00.  I think it was closer to 1850m. I guess that’s what I get for being to the left when the train formed to the right.  Just as I closed the gap, the string broke and it opened back up.  just no horsepower right now swimming. And no wetsuits.

The bike went well.  Put the Lucero almost back together this week, Pima Street Bikes did the rest. And I only got one nasty phone call from Phil.  Rode it 3 hours yesterday.  Came home, angled the bars down, raised the seat 2mm and moved it forward 4mm.  Rode it around the block and called it good. 233watts AP/251 NP and it netted me a 1:00:07 40k. Lowering the front end 12.5mm and sliding the seat forward put me into a great position.  Very narrow with my head at or below my shoulders. My old set up on this bike had me higher and further back. So for now, I’m not f*cking with the position on the BadAss Lucero.  Even installed some new handlebars this week.  Some Profile csx which also lowered the front some more compared to my old Hed fliplites.  All in all, it’s about 27mm lower in the front and more forward.  Its similiar to how it was set up in 2006 when I was the master of low power outputs and pretty solid bike splits.

Today’s run went well. For an ex-college XC runner, it’s the weak link in my game and I actually ran a few people down. Surprise, surprise.

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Freaking Brilliant

Posted by brianestover on May 8, 2009

My grocery store of course.  I’m in there 2-3 times per week grabbing groceries.  Loooove the carbonated, caffeinated beverage section.  It’s my favorite aisle, by far. So many colors, so many choices and all tastier then the OJ or fruit juice section.  Typically I support the soda industry to the tune of 4-5L per week of the sugary sweetness that soda is.  I really like the store brand for some reason, and Pepsi, but typically go with the store brand. Except for the uncaffeinated 2L per week that I consume, that’s Pepsi.  

Last week, I grab two 2L bottles and notice the price went up $.10.  It’s been at the previous price for over 3 years so I’d say about time.  But this week, this week the grocery store made a brilliant marketing move.  It flagged the entire aisle where the store brand soda sits with a bright, yellow, can’t miss me sticker.  The sticker said “New Lower Price”.  They lowered the price $.02 from the recently established new price.  Thats right, two whole pennies.  I found more then that riding my bike this week and I’ve only ridden it once. But now, now people are thinking hey I’m getting a bargin since it’s on sale.  Brilliant!

What I didn’t understand is how come a half gallon of milk was $1.59 and the gallon was $1.49? I get a gallon for less then half a gallon.  Really?  In that case let’s supersize that milk!  We must have way too many cows working way to hard in this country if they are going to give me a half gallon for free  then make the price $.10 less.   I hope my lawn likes milk since I can’t go through a gallon before it goes bad typically.  Got milk?  I do.

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The opposite of Winter

Posted by brianestover on May 4, 2009

I’m not a big fan of summer,  spring and fall yes, but not summer.  Tell me your woes about spending all winter in the gym running or having to ride the trainer 2-3x per week. Or how it sucks swimming indoors all winter.  No sympathy here. Why?  Because it’s going to be 102 this week, thats why.  While the rest of Canada/Minnesota/North Dakota, it’s all the same,  is finally shovelling the last of the snow away, we start heading indoors to run, bolt our bikes to the trainers and wish we could swim anywhere but our 90F outdoor pools. It’s getting hot. And more sunny if that is possible. And hot.  Did I mention 100+ temps for 3+ months.  It’s like Canada…..in reverse. I feel sorry for any idiots who live in the midwest or other frozen parts of North America in the winter then come here for the summer.   It just looks like I’m in Minnesota in the winter while I’m in Tucson for the summer.  Pale, white, almost ghost like because of all the sunscreen I have to use. It’s like a reverse tan. Get up, put on sunscreen, grab other bike, try to go ride outside, turn around because it’s hot, ride bike pre-bolted on trainer for 2 hours. Then go swim in the bathtub.  Yeah.

Why do I live in Tucson?  It’s the other 9 months of the year with near perfect outdoor weather.

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Sick…again.

Posted by brianestover on April 28, 2009

WTF, I’m sick again.  At this rate it’ll be next season before any solid, consistent training happens. Right now it’s allergies.  Lots of post nasal drip (Mmmmm tast e), freaking headache from hell and everytime I go outside it looks like I’m crying my eyes water so much.   There is a brown haze over Tucson due to the winds blowing so much dust around.  Move to AZ to get away from allergies?  HA, just stay where you are. Really, please. Unfortunately when the windy season ends, the warm season begins.  Hello 105+F temps! Yeah (lots of sarcasm). 

My Dad is coming in for a few days , so that should be enjoyable, he’s pretty self sufficient which is good.  I run a self sufficient house.  You want to eat? There is the kitchen.  See the fridge? Be the fridge.  Looking forward to hanging out with the old man for a few days. Maybe even do some grilling in the backyard with some friends one non-windy evening this weekend.

Here is a cool video of a crit, best 1:25 of video watching you’ll do today.  You see the wreck, you avoid the wreck, then the wreck finds you.  Cool stuff.  Reminds me why I stopped racing crits.  Although the only crash I ever participated in was a “I crashed while off the front all by myself by :20 with 600m to go crash”.  Talk about embarrassing.

 

Enjoy the video.

 http://www.flickr.com/photos/swoo/3476525353/

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Good Bye Xbox

Posted by brianestover on April 12, 2009

I’m sad to see you go.  But it has to be done.  You were evil.  You forced me to choose you over swimming (well lets face it, I’d choose just about anything over swimming) you caused me to put on my running shoes, but not run. My bikes sat gathering dust and I blame you in part.

Ms. Pac Man I love you, really I do.  But lets face it, my skills, are greatly diminished from the days of my youth. And you controller, your no joystick worthy of being used for such a great game.  No longer could a quarter entertain me for less then a penny per minute.  The days of my Mom giving me $.50 to get out of the house for 45min to an hour so I’d stop bugging her are over, just like my ability to clear 5 -6 boards before watching you die for the first time.  I don’t see anymore 100,000 + scores in my future, unless it comes from my W2.  I’ll miss the cherries, strawberries, peaches, apples, bananas, pretzels, and other tasty treats you tempted me with.  Most of them healthy. Some days it’s the only fruit I ate, some days I even got my FDA recommended 3 servings all in the first board.  Virtual fruit probably won’t help my diet any though. I have started, inspired by your voracious fruit eating habit, to eat at least an orange, banana or apple per day.   So I have to send you back xbox.

Ghost recon goodbye.  We never really got along, I think I need better eyesight to play you, plus you kept getting me killed within minutes of starting a game.  All the planning, selecting my team then finally going on a mission, well lets face it, I’d rather just play a good shoot and blow things up from the start game. In my opinion video games aren’t for over thinking, but for thinking enough, so that your movements becomes second nature.  One day, maybe, we can meet again with better feelings from my end. Don’t be sad, my door is always opened to you, tentatively, and you may never get out of your box, but you can always come in from the rain.

Halo2, you will be missed. I’m sad to see you go. I always wondered what really was at the end of the campaign. I loved the way I could color coordinate my body armor. As if green on green could get any better.  I always felt bad though when I was the Arbiter.  Which seemed to be more of the game.  There were even a few times I killed Marines. It was great playing Mano against Mano on the split screen.  Stalking, trading weapons so I could get a pair of SMG’s dual wielding with another in reserve. That’s a lot of lead to throw on a target, plus grenades as you ditched the empty weapon.  In fact, I went up on Jeff in the first game, then he stormed back to a 1 game lead.  Then I ran 5 games on him sealing his death.  It would have been a sixth game, but instead of using my plasma rifle and smg, I ditched both for a sniper rifle then charged him in the hallway. (note to self, wait until shield’s fully recharge)  But I thought 2 shots with the sniper rifle at close range should have done him it. Maybe I missed that first shot as I rounded the corner, maybe it’s only head shots that kill with one. He hung on,  I lost the smgs I had stashed, plus the plasma rifle all to be cool trying to engaged in CQB with a damn sniper rifle using it as a point an shoot weapon.   Probably should have used a grenade as well.  Oh well, in the end, I, Bringrrr of Death, had prevailed. 

Xbox I almost kept you because of Halo.  But I could see where this would have gone.  I’d have ended up getting a gamer tag, an online subscription, and you know I’m frugal. I like my money in the bank, I have things I want to do with it.  Netflix is my one indulgence.   It would have come down to watching movies at my convenience or killing my online gaming friends.   I already had friends giving me their gamer tags. I just wasn’t sure if they wanted to just have an easy target to kill, or if they actually wanted to play against me. Xbox, I’ll let you in on a secret.  I wanted to get a gamer tag. I wanted to be able to defeat the flood and do it fast, without getting killed over and over and over again. I wanted to be able to drive a ghost like they did, instead of herky jerky.  I wanted to be able to get in a room with my friends and kill them, not with kindness, but with a plasma grenade, stuck to their chest so they could do nothing, nothing but wait for the inevitable explosion, announcing their parting from the game.  But I’m choosing Netflix.  You got a bit boring at parts xbox.  All the mazes, look the same and it became predictable, especially when playing the Arbiter.  The patterns I picked up quickly. I could drop an enemy with an overcharged pistol and battle rifle in two or was it three shots.  4 really if you count the 3 shot spread the battle rifle fires. Really, all I wanted to do, was run around, killing and blowing shit up. Maybe I should have gotten online and had some fun.  

But xbox, I need to train. Being sick, it was great to have you here. We had fun, hours of fun. You were like the brother I never had and the sister who used to beat me up. You made me want to get better, conquer my enemies (with out getting grounded by Mom), but, my enemies exist. On a different battle field.  One that requires very little eye hand coordination.  One that requires an enormous amount of time, actually riding my bike instead, instead of using the water bottle cages to hold my beverages so I could play. One that requires me to actually run, more then 10 miles per week, or ride only on the weekends.  One where I should go to the pool 2 or even 3x per week. Xbox, if I had kept you, and you didn’t red circle of death on me, I think we might have been too good of friends.  Your controller, while no proper joystick for Ms Pac Man, felt natural in my hand, it fit better then any swim paddle I own.  I own 4 pair of paddles.  Once I learned the buttons, and at some point, I no longer had to look at what each did, it was like a second part of me.  I could swap weapons in the middle of a firefight, toss a grenade,and dual wield again without thinking about it.  But Xbox, lets face it.  I’m too weak, too weak not be seduced by you when you call to me. Ultimately, my real battles would have been lost to you, and my demons would have been replaced by those not on screen.

Good bye Xbox.  Until, sometime, hopefully, we can meet again, at a time and place when I can live with you around.

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What is Sleep

Posted by brianestover on April 9, 2009

You know what sucks about not sleeping?  Not sleeping.  Especially after 3 nights of crappy sleep.  That really wrecks havoc with you and on you.

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