Last masters swim class last night :( After less than 1 year of swimming (averaging once a week for a couple months, and now 2-3 times a week for the past few months -- Masters swim class FTW) I have gone from averaging 2:40min/100 in the open water to 2:01/100 m :D Huge improvements!
last night we did TT's and races and I got all my PR's. Want to write them down so I can *hopefully* see how much I've improved next year!
All freestyle
50 m PR 0:42 s
100 m PR 1:36 s
200 m PR 3:36 s
Friday 29 June 2012
Monday 18 June 2012
Pain is weakness leaving the body. HR and VO2 max testing
chris got me a pretty awesome present..... HR and VO2 max testing with Jeff Kehler from coachchris.com.
I've been using a heart rate monitor, its been interesting... but kinda useless without knowing my zones.
Well now I do! It was a really fun experience, Jeff was really nice and encouraging and made me feel really comfortable with the process.
ZONE BIKE RUN
1 0-136 0-141
2 137-148 142-153
3 149-156 154-161
4 157-166 162-171
5 167-176 172-181
6 178 183
He said for Tri's I should be training more in zone 3-4 for the bike, recovering in zone 2 and for the run for 5km I can easily do zone 4. I think based on my average HR I've been doing alright, but i'm looking forward to using this data for my training, learning some new training sessions for both biking and running...
The VO2 max was pretty hard, I was shaking for quite a while after it, but I didn't pass out or puke, so maybe I didnt go hard enough? :P I just literally hit a point where I couldn't keep going.... I wonder if that's what "the wall" feels like once you get to HIM and IM distances... probs not cause no way your HR should be that high
jeff commented that I must be an endurance athlete, because my smile got bigger as the test got harder, but I'm beginning to think my "pain grimace" resembles a twisted smile based on my biking pics
as for my VO2 max.......62.52 mL/kg/min.... which is pretty good for a human being (mph reference..?). I should note this is an estimate, wasn't done with a cool breathing machine thing....just a computrainer, watts/power/constant cadence, but if I get re-tested in the future in the same scenario I can compare my fitness.
I've been using a heart rate monitor, its been interesting... but kinda useless without knowing my zones.
Well now I do! It was a really fun experience, Jeff was really nice and encouraging and made me feel really comfortable with the process.
ZONE BIKE RUN
1 0-136 0-141
2 137-148 142-153
3 149-156 154-161
4 157-166 162-171
5 167-176 172-181
6 178 183
He said for Tri's I should be training more in zone 3-4 for the bike, recovering in zone 2 and for the run for 5km I can easily do zone 4. I think based on my average HR I've been doing alright, but i'm looking forward to using this data for my training, learning some new training sessions for both biking and running...
The VO2 max was pretty hard, I was shaking for quite a while after it, but I didn't pass out or puke, so maybe I didnt go hard enough? :P I just literally hit a point where I couldn't keep going.... I wonder if that's what "the wall" feels like once you get to HIM and IM distances... probs not cause no way your HR should be that high
jeff commented that I must be an endurance athlete, because my smile got bigger as the test got harder, but I'm beginning to think my "pain grimace" resembles a twisted smile based on my biking pics
as for my VO2 max.......62.52 mL/kg/min.... which is pretty good for a human being (mph reference..?). I should note this is an estimate, wasn't done with a cool breathing machine thing....just a computrainer, watts/power/constant cadence, but if I get re-tested in the future in the same scenario I can compare my fitness.
Sunday 17 June 2012
You run? So do I! But only after I swim and bike.... GUELPH LAKE 1 Race Report
Guelph lake one... made the podium :D Totally didn't expect that. Had a fantastic race! The one thing I did NOT like was the 1pm start, I prefer the morning, get up and go, have the whole day to recover and get other stuff done... but oh well!
Was nice to take it easy in the morning, had a good breakfast but it was too early and come three hours before the race I was too nervous to eat and could only choke back half a cliff bar. Drove to leanne and kyle's and met my mom there, she was my cheering crew today :)
Everything went smooth, got to the site an hour and a half before the race, just how I like it. I got a sweet spot in the transition area, right near the end of the rack. Lot's of time to get registered and marked up. Hung out for a bit and walked down to the lake for my warm up swim. Did about a 200 m warm up swim and felt amazing, I didn't have any of the OWS panic feeling, it was just .... easy. So hot out though, did not want to stay in the wetsuit!
This time I was in the second wave which I was nervous about, I like being in the first wave, although then a lot of people pass you.
SWIM
Felt totally relaxed right from the start of the swim. I was able to grab a couple legs and draft most of it. This time buoys were to my right so pulling to the right was a good thing :) I was still not swimming straight but they did help me at masters swim and I did better. I was able to bilateral breath 90% of the race this time, so totally improving. I even passed some people from wave 1 so my swim has come a loooong way and I timed in at 2:01/100m! Killed my goal
The run from the lake to transition is looooong in this race and uphill. Yuck. But I ran the whole way.
T1
I still suck. Can't get the wetsuit off, I was an embarassing 2:31 in T1. Here is somewhere I can improve and was way more important in this race since I only lost by 3 minutes and could have saved a minute here! Will work on it and invest in some body glide.
BIKE
This was the shittiest part about being in the second wave. THe start of the bike was brutal. Totally congested, people everywhere, I was trying to pass them, but hardcore people in their aero gear were trying to pass me (mens 35-40 were right behind me) I kept yelling on your left, but people were not staying right and it was frustrating. ABout km 3 I was able to get up to speed. Said shut up legs and went as hard as I could. Had a tailwind to start which was nice and kept up well over 36 for a bit. The course was much hillier than binbrook but I stood and sprinted up the hills trying to keep in my big ring and recover on the downhill. Passed tons of people. Still had legs coming home into the headwind so I was able to keep it up and nobody passed me. Got 1st in my AGE for the bike :D 31.3 km/hr, not bad with the hills and wind! Met my goal. Everyone was bitching about the roads... they were totally fine. Might be a different story for the OLY though.
T2
Slower than it should have been but I did stop for a drink
RUN
This was horrible. My legs didn't come off the bike well. I never actually hit my stride on the run which sucked. I caught up to Kyle at the water table and passed him, although I didn't see him. He then ran and caught up with me. I was dying to stop, had a horrible stitch in my side, and the whole course was hills which i was unprepared for. Kyle and I stayed together for the entire run, it was nice to have someone to talk to and listen to my cursing. It made me forget about my stitch and it finally went away. But I literally hate running so much and can't understand why people are solely runners..... a run should only follow a swim and bike IMO. When we got to the last 500 m I thought the end was actually closer so Kyle and I decided to sprint. Mistake, 500m is a long way to sprint, but now we were at the end and everyone was watching so we kept it up right to the finish and finished at the exact same time. That was kinda awesome. I collapsed at the end though, that run literally killed me, I felt like hell. Didn't meet my goal, 5:10/km boooo... so close. Either way the performance got me on the podium and the spring might have solidified it because the girl who came in 4th was only 20 s behind me.
Really happy with the day and the race. Was in a huge age group of 43 woman so I can't believe i actually came third. very excited to keep training now, really going to work on the run..... I've already forgotton the pain and can't wait for the next race!
Final time 1:21:09 So killed my goal time!
Was nice to take it easy in the morning, had a good breakfast but it was too early and come three hours before the race I was too nervous to eat and could only choke back half a cliff bar. Drove to leanne and kyle's and met my mom there, she was my cheering crew today :)
Everything went smooth, got to the site an hour and a half before the race, just how I like it. I got a sweet spot in the transition area, right near the end of the rack. Lot's of time to get registered and marked up. Hung out for a bit and walked down to the lake for my warm up swim. Did about a 200 m warm up swim and felt amazing, I didn't have any of the OWS panic feeling, it was just .... easy. So hot out though, did not want to stay in the wetsuit!
This time I was in the second wave which I was nervous about, I like being in the first wave, although then a lot of people pass you.
SWIM
Felt totally relaxed right from the start of the swim. I was able to grab a couple legs and draft most of it. This time buoys were to my right so pulling to the right was a good thing :) I was still not swimming straight but they did help me at masters swim and I did better. I was able to bilateral breath 90% of the race this time, so totally improving. I even passed some people from wave 1 so my swim has come a loooong way and I timed in at 2:01/100m! Killed my goal
The run from the lake to transition is looooong in this race and uphill. Yuck. But I ran the whole way.
T1
I still suck. Can't get the wetsuit off, I was an embarassing 2:31 in T1. Here is somewhere I can improve and was way more important in this race since I only lost by 3 minutes and could have saved a minute here! Will work on it and invest in some body glide.
BIKE
This was the shittiest part about being in the second wave. THe start of the bike was brutal. Totally congested, people everywhere, I was trying to pass them, but hardcore people in their aero gear were trying to pass me (mens 35-40 were right behind me) I kept yelling on your left, but people were not staying right and it was frustrating. ABout km 3 I was able to get up to speed. Said shut up legs and went as hard as I could. Had a tailwind to start which was nice and kept up well over 36 for a bit. The course was much hillier than binbrook but I stood and sprinted up the hills trying to keep in my big ring and recover on the downhill. Passed tons of people. Still had legs coming home into the headwind so I was able to keep it up and nobody passed me. Got 1st in my AGE for the bike :D 31.3 km/hr, not bad with the hills and wind! Met my goal. Everyone was bitching about the roads... they were totally fine. Might be a different story for the OLY though.
T2
Slower than it should have been but I did stop for a drink
RUN
This was horrible. My legs didn't come off the bike well. I never actually hit my stride on the run which sucked. I caught up to Kyle at the water table and passed him, although I didn't see him. He then ran and caught up with me. I was dying to stop, had a horrible stitch in my side, and the whole course was hills which i was unprepared for. Kyle and I stayed together for the entire run, it was nice to have someone to talk to and listen to my cursing. It made me forget about my stitch and it finally went away. But I literally hate running so much and can't understand why people are solely runners..... a run should only follow a swim and bike IMO. When we got to the last 500 m I thought the end was actually closer so Kyle and I decided to sprint. Mistake, 500m is a long way to sprint, but now we were at the end and everyone was watching so we kept it up right to the finish and finished at the exact same time. That was kinda awesome. I collapsed at the end though, that run literally killed me, I felt like hell. Didn't meet my goal, 5:10/km boooo... so close. Either way the performance got me on the podium and the spring might have solidified it because the girl who came in 4th was only 20 s behind me.
 | |
| Kyle and Lise sprint finish!!! |
Really happy with the day and the race. Was in a huge age group of 43 woman so I can't believe i actually came third. very excited to keep training now, really going to work on the run..... I've already forgotton the pain and can't wait for the next race!
Final time 1:21:09 So killed my goal time!
Friday 15 June 2012
The day I don't feel nervous is the day I'll quit
Even though I just had a race last week.... and it went well... I'm feeling nerves for the sprint at guelph lake tomorrow. But the nerves and excitement is what makes racing kinda awesome... the build up. At least the nervous-excited balance has tipped a little bit and I'm more excited that nervous/scared, but I'm starting to feel the butterflies.....
my pre-race meal tonight was some pasta, a bunch of wafer cookies..... some cucumber.... a tea and a beer. hahaha maybe I"ll have to start working on my nutrition.
Anyways I'm keeping my goals for Guelph similar to Binbrook, it's a shorter race and I'm more prepared to go all out, now that I know what I'm going to feel I think I can go harder than Binbrook....
I want to finish in less than 1:30
SWIM - 2:10/100m
BIKE - >30 km/hr
RUN - <5 min/km
Here we go!!!!
My mom's going to be there, so I have to make her proud!
my pre-race meal tonight was some pasta, a bunch of wafer cookies..... some cucumber.... a tea and a beer. hahaha maybe I"ll have to start working on my nutrition.
Anyways I'm keeping my goals for Guelph similar to Binbrook, it's a shorter race and I'm more prepared to go all out, now that I know what I'm going to feel I think I can go harder than Binbrook....
I want to finish in less than 1:30
SWIM - 2:10/100m
BIKE - >30 km/hr
RUN - <5 min/km
Here we go!!!!
My mom's going to be there, so I have to make her proud!
Sunday 10 June 2012
Trust your Training!!!! Binbrook Triathlon
Got my first legit triathlon under my belt and it feels fantastic. I would be lying if I said I wasn't incredibly nervous going into it, although I don't have to lie because everybody knew it. the try-a-tri's were great, and got me addicted to triathlon, but this length is a whole new ball game, against some hardcore competition. I don't have any visions of grandeur but I wanted to finish and finish feeling strong. I just had no idea what to expect, how I'd handle it or how I'd feel. I wanted to think I'd trained hard to the best of my abilities, but you just don't know the payoff until you do it.... well it paid off, mission accomplished, I finished and I finished with a strong competitive time.
As for the day....
Arrived in good time to get my transition area set up in the rain! Weather was not ideal, but I'll take the rain over the blistering heat. It was a pretty relaxed atmosphere, lots of pretty bikes to look at (bad for my addiction), and I stayed pretty calm. After the pre-race talk got into my wet suit and got in the water. Did a 100-200m swim warmup, just took it slow and easy, got used to the water and the wet suit and just really tried to calm myself down.
SWIM
Before I really knew it it was time to start and I was in the first wave. All I focused on for the swim was my breathing and going slow and steady. Although I didn't have anywhere near the swim training and endurance I do now, in my previous tri's I started off way to strong and panicky, lost my breath early and had to breast stroke to catch my breath. Not this time, I just fell into a comfortable pace early and kept it. I tried to keep on some peoples legs and draft but it was tough with all the kicking and splashing. I had a pretty solid effort for the first 2/3 of the course, but then I looked up and realized I was about 50m wide of the final buoy. My body keeps pulling right when I swim, very frustrating, at this point I was only bilateral breathing every 4 or 5 times and breathing to the right (my stronger side) the rest of the time. FINALLY got back on course and out of the water. I felt good, but really relieved the scariest part was over! When I hit solid ground my heart rate was at a whopping 188. I managed to easily get my top half out of the wetsuit and jog to transition.
T1
No question I have to work on getting the wet suit off. Can't get it off the calf. Details :P Aside from that could be a little quicker, but I don't feel like i was taking my time. Still a little off kilter from the swim and had a bit of trouble clipping in, but got onto the bike in a solid time.
BIKE
The roads on the bike were wet, but it wasn't raining. The course was overall pretty flat but there was a heck of a wind. First 10km my legs were screaming and I was peddling my heart out into the head wind with returns of only about 25-27 km/hr which was very disheartening as my goal was overall 30 km/hr. Then we turned a corner, boom, tail wind.... 45 km/hr..... hit my stride around km 15 and didn't look back! This was my strongest event and I passed a few people in my age group. I'm very glad I inherited "Rosa" my TT bike from a friend, but she didn't compare much to the beauties the people riding in front of me had. My aero position sucks and I probably need a bike fit, but for now and for these distances (and until I can afford this... http://www.feltbicycles.com/USA/2012/TT-TRI/TT-TRI-Series/DA4W.aspx ) it'll do!
T2 - Not much to report, could be quicker. Forgot to bring a gel on my run so choked back half of one quickly in T2 and had to swig it back with some gatoraide to stop myself from vomiting. God I hate gels
RUN
Sooooooooo happy I did brick workouts. My legs felt heavy getting off the bike, but I wasn't discouraged and knew it would pass. Didn't take long to lose that feeling, but boy oh boy did I not enjoy the first 3km of the run. This was the only time I thought "WHY AM I DOING THIS" I don't know if my legs hurt, or my lungs hurt or if it's just because I'm poorly trained in and dislike running, but this was the only time I had a bit of a mini-breakdown. It did pass though and I actually hit my stride in the 4th km. It started raining again, but it felt good. This part of the run got fun, the athletes really started cheering each other on as we passed one another, briefly talked to a lady who had the same tri-kit as me, it def got me through the worst part of the run. Started to rain again but that felt good. Most of the race was the road and I just used the "just keep swimming" mantra. Hit the last 1km which was off road and felt poopy again, but knew the end was near. All I remember is coming around the corner and seeing the finish line and hearing chris yell "Sprint, you can get one more spot" as there was a girl not too far ahead of me, followed up by another guy yelling "ya easy for him to say". I just started laughing so I for sure finished with a smile! Nobody from my age group passed me on the run, so I did hold my position there which I am happy about!
AGE 6/13 splits. 750 m swim (more like 800 in my case) 2.18/100m Bike 30 km - 31.5 km/hr Run 8 km - 5.13 km/hr
Overall 1:55 finishing time
Met almost all my goals!! Have a new PR and will re-set my goals for Guelph!
Didn't take me long to recover at the end of race, Had an amazing time. Nothing beats the end of race feeling when you know you gave'r. Now I am not nervous but excited for Guelph lake next week!!! Thanks to Chris Rowley for standing through the rain, taking the photos and being my support crew. I did return the favour and get up at 5am to head to the KW classic on Sunday though! That's what sports are all about and that's what I love about it!
As for the day....
Arrived in good time to get my transition area set up in the rain! Weather was not ideal, but I'll take the rain over the blistering heat. It was a pretty relaxed atmosphere, lots of pretty bikes to look at (bad for my addiction), and I stayed pretty calm. After the pre-race talk got into my wet suit and got in the water. Did a 100-200m swim warmup, just took it slow and easy, got used to the water and the wet suit and just really tried to calm myself down.
SWIM
Before I really knew it it was time to start and I was in the first wave. All I focused on for the swim was my breathing and going slow and steady. Although I didn't have anywhere near the swim training and endurance I do now, in my previous tri's I started off way to strong and panicky, lost my breath early and had to breast stroke to catch my breath. Not this time, I just fell into a comfortable pace early and kept it. I tried to keep on some peoples legs and draft but it was tough with all the kicking and splashing. I had a pretty solid effort for the first 2/3 of the course, but then I looked up and realized I was about 50m wide of the final buoy. My body keeps pulling right when I swim, very frustrating, at this point I was only bilateral breathing every 4 or 5 times and breathing to the right (my stronger side) the rest of the time. FINALLY got back on course and out of the water. I felt good, but really relieved the scariest part was over! When I hit solid ground my heart rate was at a whopping 188. I managed to easily get my top half out of the wetsuit and jog to transition.
T1
No question I have to work on getting the wet suit off. Can't get it off the calf. Details :P Aside from that could be a little quicker, but I don't feel like i was taking my time. Still a little off kilter from the swim and had a bit of trouble clipping in, but got onto the bike in a solid time.
BIKE
The roads on the bike were wet, but it wasn't raining. The course was overall pretty flat but there was a heck of a wind. First 10km my legs were screaming and I was peddling my heart out into the head wind with returns of only about 25-27 km/hr which was very disheartening as my goal was overall 30 km/hr. Then we turned a corner, boom, tail wind.... 45 km/hr..... hit my stride around km 15 and didn't look back! This was my strongest event and I passed a few people in my age group. I'm very glad I inherited "Rosa" my TT bike from a friend, but she didn't compare much to the beauties the people riding in front of me had. My aero position sucks and I probably need a bike fit, but for now and for these distances (and until I can afford this... http://www.feltbicycles.com/USA/2012/TT-TRI/TT-TRI-Series/DA4W.aspx ) it'll do!
T2 - Not much to report, could be quicker. Forgot to bring a gel on my run so choked back half of one quickly in T2 and had to swig it back with some gatoraide to stop myself from vomiting. God I hate gels
RUN
Sooooooooo happy I did brick workouts. My legs felt heavy getting off the bike, but I wasn't discouraged and knew it would pass. Didn't take long to lose that feeling, but boy oh boy did I not enjoy the first 3km of the run. This was the only time I thought "WHY AM I DOING THIS" I don't know if my legs hurt, or my lungs hurt or if it's just because I'm poorly trained in and dislike running, but this was the only time I had a bit of a mini-breakdown. It did pass though and I actually hit my stride in the 4th km. It started raining again, but it felt good. This part of the run got fun, the athletes really started cheering each other on as we passed one another, briefly talked to a lady who had the same tri-kit as me, it def got me through the worst part of the run. Started to rain again but that felt good. Most of the race was the road and I just used the "just keep swimming" mantra. Hit the last 1km which was off road and felt poopy again, but knew the end was near. All I remember is coming around the corner and seeing the finish line and hearing chris yell "Sprint, you can get one more spot" as there was a girl not too far ahead of me, followed up by another guy yelling "ya easy for him to say". I just started laughing so I for sure finished with a smile! Nobody from my age group passed me on the run, so I did hold my position there which I am happy about!AGE 6/13 splits. 750 m swim (more like 800 in my case) 2.18/100m Bike 30 km - 31.5 km/hr Run 8 km - 5.13 km/hr
Overall 1:55 finishing time
Met almost all my goals!! Have a new PR and will re-set my goals for Guelph!
Didn't take me long to recover at the end of race, Had an amazing time. Nothing beats the end of race feeling when you know you gave'r. Now I am not nervous but excited for Guelph lake next week!!! Thanks to Chris Rowley for standing through the rain, taking the photos and being my support crew. I did return the favour and get up at 5am to head to the KW classic on Sunday though! That's what sports are all about and that's what I love about it!
Thursday 7 June 2012
Goals in writing are dreams with deadlines
Here goes.
Setting Goals. Now they are in writing and not just in my head.
Binbrook Triathlon - its tough to set goals when I have no idea how I'll fair in a race this long..... possibly my longest of the year.
First and foremost - GOAL - FINISH (with a smile?)
But remember ---> finish last >>DNF>>DNS
750 m swim - GOAL --> 2:10/100m
no idea how i'll do pack swimming, with a wetsuit etc. this may be a lofty goal based on my previous triathlon time of 2:40/100m, but there it is.
30 km bike - GOAL --> avg 30 km/hr
it's a flat course so if things go in my favour this is possible....
8 km run - GOAL --> avg 5.05/km
If I'm feeling good this is def attainable....
Stay tuned for Race Report.... probably not till Sunday.... or Monday
Setting Goals. Now they are in writing and not just in my head.
Binbrook Triathlon - its tough to set goals when I have no idea how I'll fair in a race this long..... possibly my longest of the year.
First and foremost - GOAL - FINISH (with a smile?)
But remember ---> finish last >>DNF>>DNS
750 m swim - GOAL --> 2:10/100m
no idea how i'll do pack swimming, with a wetsuit etc. this may be a lofty goal based on my previous triathlon time of 2:40/100m, but there it is.
30 km bike - GOAL --> avg 30 km/hr
it's a flat course so if things go in my favour this is possible....
8 km run - GOAL --> avg 5.05/km
If I'm feeling good this is def attainable....
Stay tuned for Race Report.... probably not till Sunday.... or Monday
"If I Collapse, Pause my Garmin"
This is a quote from a triathlon forum I frequent. Maybe I shouldn't be using it because I don't even own a Garmin (Poor PhD student), but it makes me laugh everytime, because so many triathletes are a little A-type crazy data junkies, and this quote probably isn't even a joke :) Plus this is a light-hearted blog just for me to track my own progress, I was going to go with something like "Pain is temporary, quitting lasts forever" - Lance Armstrong, but that seemed a little too hardcore for where I'm at.
However A-type wise, and data wise, I can't say I'm much better than the average triathlete. For the short time I've been in triathlon (tried my first one a little over a year ago for fun, and got serious about training about 4 months ago) I have been tracking my own progress relentlessly......
Running here
http://nikeplus.nike.com/plus/running/home/Lise_Nicole#
Cycling here
http://app.strava.com/athletes/333681
Overall training here
http://www.beginnertriathlete.com/discussion/training/index-weekly.asp?memberid=303337&year=&month=&day=
Triathlon is a hobby for me, but I've had endless fun in the training and obviously had an intense amount of fun at the races I tried in 2011 or probably wouldn't have continued with it. I really had no strength in any of the three disciplines when I started. As of 2011 when I started I had only taken swimming lessons as a child and I lack any technique in my freestyle, wasting tons of energy while I swim. When I started swimming laps last year I couldn't make it to the end of a 50m pool, after less than a year of average training I can now swim 2km straight averaging about 2:05-2:10/100m. Biking I took up in around 2009, just recreational MTB, and thought roadies were nuts and looked ridiculous. Then I sat on a road bike. It was true love. I have embraced everything about cycling, the attitude, the community, the fashion....I love everything about it and currently own 3 bikes (mountain, road and TT). Running was the bane of my existence. I hated every minute of it and thought people who ran anything over 5 km were completely nuts. I now routinely run 5 km in the morning and have gone as far as 15 km when I'm feeling good.... I no longer hate it but it is currently my least favourite of the 3 disciplines, but is nice because it is the easiest and most accessible to train.
Aside from my triathlon hobby I have a science hobby and am completing my PhD in biomedical science at McMaster University in Canada, and further have a sports and fashion hobby that led me to my own little brain-child featured here....
http://www.etsy.com/shop/JerseyMods
That's about it for me, this blog and this journey in particular..... we will see how the race season unfolds and maybe in a few years you'll catch me at an IM?!
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