aothen

M50

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Bests
All Races
Mileage
Training

Races
59
Miles
10961
Miles
368
Miles
18816
WAVA
60.81%
5k
22:48
5M
36:20
10k
44:00
Half
1:39:21
Mara
3:44:06
10M
30:08
20k
36:36
40k
1:05:19
80k
2:24:24
400m
7:45
750m
9:06
2.4M
1:35:16

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Recent Training
18th Apr	General	4mi	34:09
17th Apr	General	19.4mi	1:30:01
16th Apr	General	0.5mi	18:55
15th Apr	General	7.1mi	1:06:40
14th Apr	General	22.7mi	56:50

12 Month Benchmarks	Run	Bike
Mile	7:34	2:21
5k	24:51	7:25
5mi	41:52	12:03
10k	53:03	15:01
10mi	1:32:46	24:17

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2013	2016	2017	2019	PB	WB
5mi	1		36:20 58.60									36:20 7:16/mi	58.60
10km	10	49:07 54.06	48:07 55.19	45:35 58.68	44:00 60.80	45:05 59.62	44:27 60.81	45:58 59.60		49:44 57.32		44:00 7:05/mi	60.81
13.1mi	15	1:54:16 50.88	1:43:11 56.35	1:42:07 57.09	1:43:22 56.83	1:45:19 55.77	1:39:21 59.78		1:53:45 53.84		1:53:22 55.38	1:39:21 7:35/mi	59.78
26.2mi	6	4:41:00 43.38	3:53:09 52.43	3:54:29 52.13			3:44:06 55.57					3:44:06 8:33/mi	55.57

2019		Result	WAVA	Distance
10 Mar	The Big Half		0.00	13.1mi
24 Feb	Brighton Half Marathon SB	1:53:22	55.38	13.1mi
2018		Result	WAVA	Distance
8 Sep	The Vitruvian Triathlon	40:27 / 2:53:26 / 1:51:37	0.00	1.9km/86km/21km
17 Jun	Bridge Triathlon (Standard)	30:27 / 1:12:39 / 42:49	0.00	1500metres/42km/10km
10 Jun	Dartford and White Oak triathlon	16:57 / 1:18:15 / 44:06	0.00	800metres/44km/10km
7 May	Tonbridge Standard Distance Triathlon	15:25 / 1:45:03 / 44:54	0.00	0.5miles/50km/10km
2017		Result	WAVA	Distance
12 Nov	After Adoption Regent's Park 10k SB	49:44	57.32	10km
16 Sep	Swim Serpentine Two Mile Race	1:12:20	0.00	2mi
1 May	Tonbridge Standard Distance Triathlon	16:18 / 1:46:36 / 52:36	0.00	0.5miles/50km/10km
2016		Result	WAVA	Distance
8 Nov	Capital Tri GOTRI Duathlon 48	/ 28:44 /29:58	0.00	0km/16km/6.4km
9 Oct	Fast & Furious Duathlon	/ 36:36 /47:06	0.00	0km/20km/10km
27 Sep	Capital Tri GOTRI Duathlon 46	/ 28:10 /33:15	0.00	0km/16km/6.4km
31 Jul	Ride London-Surrey 100	5:44:00	0.00	100mi
10 Jul	Wales Half Marathon SB	1:53:45	53.84	13.1mi
8 Jul	The Wales Swim	1:35:16	0.00	2.4mi
12 Jun	Columbia Threadneedle Investments ITU triathlon series	31:45 / 1:09:55 / 50:00	0.00	1.5km/40km/10km
2015		Result	WAVA	Distance
4 Oct	Gravesend Quadrathlon (400m/2.5k/20k/5k)	7:45 / 38:37 / 25:22	0.00	400metres/20km/7.5km
14 Sep	Capital Tri GOTRI Duathlon 31	/ 30:08 /30:44	0.00	0km/10miles/4miles
9 Aug	London Triathlon (Olympic Plus)	33:37 / 2:24:24 / 44:55	0.00	1.5km/80km/10km
14 Jun	Windsor Triathlon (Olympic)	41:03 / 1:15:59 / 54:23	0.00	1500metres/42km/10km
24 May	English Riviera VeloPark Senior Triathlon	/ /	0.00	396metres/15km/5km
2014		Result	WAVA	Distance
28 Sep	Hever Castle Middle Distance Triathlon - The Gauntlet	/ /	0.00	1.9km/90km/21km
14 Sep	Challenge Weymouth Half Triathlon	47:37 / 3:09:35 / 1:55:29	0.00	1.9km/90km/21.1km
2013		Result	WAVA	Distance
14 May	Cyclopark Summer Duathlon Series Race 2	/ 40:34 /44:12	0.00	0km/12.5miles/6.3miles
13 Jan	Bromley 10k SB	45:58	59.60	10km
2012		Result	WAVA	Distance
16 Sep	Festival of Sport - Half Iron Distance	45:38 / 3:22:28 / 1:33:05	0.00	1.9km/90km/20km
9 Jun	Mazda Blenheim Triathlon (Sprint)	16:39 / 38:53 / 26:40	0.00	750metres/20km/5km
16 May	Hever Castle Sprint Triathlon	19:44 / 45:00 / 25:34	0.00	0.75km/20km/5km
2011		Result	WAVA	Distance
6 Nov	Rutland Water Marathon PB	3:44:06	55.57	26.2mi
25 Sep	Run to the Beat PB	1:39:21	59.78	13.1mi
11 Sep	Thames Path Half	1:41:48	58.34	13.1mi
31 Jul	London Triathlon (Olympic Distance)	35:15 / 1:05:19 / 45:28	0.00	1.5km/40km/10km
30 May	Vitality London 10,000	44:31	60.72	10km
29 May	Bexhill Lions Triathlon	9:06 / 40:58 / 22:48	0.00	750metres/20km/5km
10 Apr	Paris Marathon	3:59:53	51.60	26.2mi
20 Feb	Race Your Pace Eton Half Marathon	1:39:14	59.49	13.1mi
6 Feb	Watford Half Marathon	1:41:41	58.06	13.1mi
16 Jan	Bromley 10k SB	44:27	60.81	10km
2010		Result	WAVA	Distance
8 Aug	The London Triathlon (Olympic Distance)	34:38 / 1:12:04 / 55:28	0.00	1.5km/40km/10km
6 Jun	Mazda Blenheim Triathlon (Sprint)	21:25 / 40:56 / 26:31	0.00	750metres/19.8km/5.4km
31 May	Vitality London 10,000 SB	45:05	59.62	10km
7 Mar	Bath Half SB	1:45:19	55.77	13.1mi
2009		Result	WAVA	Distance
4 Oct	Kenilworth Half Marathon SB	1:43:22	56.83	13.1mi
25 May	Vitality London 10,000 PB	44:00	60.80	10km
2008		Result	WAVA	Distance
5 Oct	Run to the Beat	1:45:40	55.36	13.1mi
28 Sep	Saffron Walden 10k SB	45:35	58.68	10km
13 Apr	London Marathon SB	3:54:29	52.13	26.2mi
9 Mar	Silverstone Half Marathon SB	1:42:07	57.09	13.1mi
17 Feb	Sussex Beacon Half Marathon	1:45:28	55.27	13.1mi
2007		Result	WAVA	Distance
10 Nov	Five 2 Go Trail Marathon SB	3:53:09	52.43	26.2mi
16 Sep	Cransley Hospice Half Marathon	1:47:02	54.46	13.1mi
26 Aug	Mersea Island 5 PB	36:20	58.60	5mi
1 Jul	British 10k SB	48:07	55.19	10km
22 Apr	London Marathon	4:19:16	47.02	26.2mi
18 Mar	Silverstone Half Marathon SB	1:43:11	56.35	13.1mi
4 Mar	Berkhamsted Half Marathon	1:53:30	51.23	13.1mi
2006		Result	WAVA	Distance
8 Oct	Nike Run London 10K SB	49:07	54.06	10km
1 Oct	Clarendon Way Marathon SB	4:41:00	43.38	26.2mi
27 Aug	Vale of Pewsey Half Marathon SB	1:54:16	50.88	13.1mi
16 Jul	London Chest Hospital 10K	53:16	49.73	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	0.2	0	0	0.5	0	0	0	0	0	0	0	0	0.7
2024	31	8	41	15	0	0	0	0	0	0	0	0	95
2024	39	33	103	64	0	0	0	0	0	0	0	0	239
2023	0	0	1.6	0.8	0	2.3	0	0.9	3	3.1	0	0	11.6
2023	51	35	50	30	48	31	19	19	45	48	63	27	466
2023	45	23	45	80	55	55	27	36	130	46	66	55	663
2022	2.1	1.4	1.9	2.9	4.3	2.6	0.6	0	1.2	1.9	2.4	0	21.1
2022	63	43	79	37	102	28	25	7	29	54	50	12	527
2022	229	71	189	192	333	71	0	24	78	48	86	14	1334
2021	0	0	0	2.6	3.3	3.7	1.5	0.5	0.8	0	0	0	12.4
2021	80	58	37	51	45	37	42	34	57	22	62	51	576
2021	0	71	75	118	80	184	193	66	56	88	41	165	1138
2020	0	0	2.7	0	0	0.9	0.8	1.5	5.3	1.6	0.8	1.4	15.1
2020	66	44	75	50	64	58	13	59	64	86	76	49	705
2020	89	0	135	123	209	37	0	136	173	0	89	18	1009
2019	0.5	0.6	1.1	1	0	1.4	0	0	0	0.5	0.5	0	5.6
2019	54	81	43	31	24	36	18	8	1	23	37	53	409
2019	0	0	102	155	146	182	116	154	271	115	82	55	1379
2018	3.1	2.9	3.3	3.2	1.6	4.5	3.9	2.5	2.5	0.4	0.5	0	28.2
2018	41	43	65	52	48	36	52	71	63	26	56	63	616
2018	258	178	179	240	204	188	270	195	165	0	65	0	1942
2017	3.9	5	4.6	1	1.3	2.4	1.2	0.8	4.5	0	0.9	0.5	25.9
2017	12	4	3	20	48	35	15	3	14	22	58	15	248
2017	233	139	218	237	134	43	95	79	253	52	90	34	1607
2016	6.1	4	4.9	4.8	5.3	4.9	2.7	0.4	1.3	1.3	1.4	0.6	37.7
2016	4	17	12	18	47	48	26	30	42	42	58	34	378
2016	199	155	143	264	145	265	300	20	85	189	144	20	1929
2015	2.3	1.1	1.5	1.8	0.4	3.3	6.1	3.6	1.3	0.8	2.2	0.6	24.9
2015	128	112	6	0	4	28	54	24	25	32	26	10	451
2015	0	15	104	213	85	177	273	159	146	84	109	50	1415
2014	2.6	2	1.8	2.6	6.3	3.6	6.5	5.3	7	1.1	3.5	1.3	43.3
2014	84	114	75	55	16	23	44	60	46	6	50	63	636
2014	10	21	0	300	144	278	270	146	254	191	0	18	1632
2013	1.5	1.5	6.5	3.2	4.7	2.1	4.4	3	1.4	1	2	1.6	32.8
2013	114	59	23	38	31	41	43	8	11	52	90	23	532
2013	19	38	198	197	345	143	196	100	77	61	0	0	1375
2012	3.9	3.8	5.6	4.5	4.3	4.9	4.7	6.5	6.5	2.3	2.5	0	49.3
2012	55	11	52	41	40	52	47	78	41	43	39	80	578
2012	150	40	72	107	196	180	240	164	203	112	49	0	1513
2011	2	1.3	0.5	0.5	3.2	2.9	5.8	0	0	0	0.3	0.5	16.8
2011	138	135	112	72	64	23	54	77	152	154	38	8	1026
2011	0	12	25	42	189	95	171	42	0	14	12	26	628
2010	0.5	3.2	2.7	6.5	7	3.2	3.5	0	0.5	1	0	0	28.1
2010	81	28	49	16	33	21	16	0	66	74	59	37	481
2010	0	9	63	99	129	51	63	0	12	0	6	0	433
2009	0.7	0.7	0.6	3	0.6	1.5	1.6	0.5	0	1.4	1.2	2.1	13.9
2009	80	52	84	110	123	59	42	57	85	31	54	29	806
2009	0	0	0	0	0	88	64	100	104	103	87	35	581
2008	99	160	151	84	27	24	19	135	94	100	51	41	985
2007	75	79	130	120	44	42	31	119	137	182	83	33	1074
2006	0	0	0	0	0	24	82	117	94	49	0	4	371

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
-	-	6.5mi, 59:13 Run - General 1) 1mi - 9:10(9:10/mi) 132/143bpm [1209b/mi] 116cal 6.55/7.22mph 2) 1mi - 8:36(8:36/mi) 143/148bpm [1229b/mi] 122cal 6.98/7.31mph 3) 1mi - 9:01(9:01/mi) 147/157bpm [1326b/mi] 131cal 6.65/7.2mph 4) 1mi - 9:23(9:23/mi) 155/164bpm [1454b/mi] 141cal 6.4/6.85mph 5) 1mi - 9:10(9:10/mi) 153/163bpm [1403b/mi] 133cal 6.54/7.16mph 6) 1mi - 9:05(9:05/mi) 146/153bpm [1325b/mi] 115cal 6.61/7.18mph 7) 0.52mi - 4:49(9:20/mi) 142/151bpm [1325b/mi] 53cal 6.43/7.16mph Add a comment	-	20.8mi, 1:24:36 Bike - General 1) 5mi - 20:24(4:05/mi) 121/140bpm [494b/mi] 248cal 14.71/22.9mph 2) 5mi - 20:13(4:03/mi) 135/153bpm [546b/mi] 283cal 14.83/19.75mph 3) 5mi - 19:36(3:55/mi) 135/154bpm [529b/mi] 250cal 15.31/23.4mph 4) 5mi - 20:37(4:07/mi) 136/149bpm [561b/mi] 244cal 14.55/19.66mph 5) 0.82mi - 3:46(4:37/mi) 125/140bpm [577b/mi] 26cal 12.99/16.78mph Add a comment	7mi, 1:05:44 Run - General 1) 1mi - 9:27(9:27/mi) 130/140bpm [1228b/mi] 116cal 6.35/7.76mph 2) 1mi - 9:13(9:13/mi) 138/144bpm [1272b/mi] 125cal 6.51/7.97mph 3) 1mi - 9:15(9:15/mi) 145/158bpm [1342b/mi] 129cal 6.48/6.89mph 4) 1mi - 9:40(9:40/mi) 153/163bpm [1480b/mi] 142cal 6.2/7.45mph 5) 1mi - 9:18(9:18/mi) 150/160bpm [1396b/mi] 130cal 6.45/6.89mph 6) 1mi - 9:15(9:15/mi) 144/149bpm [1332b/mi] 117cal 6.49/6.89mph 7) 1mi - 9:32(9:32/mi) 142/151bpm [1353b/mi] 103cal 6.3/6.91mph 8) 0.01mi - 4(7:46/mi) 138/138bpm [1071b/mi] 7.73/6.64mph Add a comment	-
Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
-	-	21.8mi, 58:30 Bike - General 1) 3.31mi - 10:00(3:01/mi) 108/118bpm [326b/mi] 93cal 19.88/24.48mph 2) 0.39mi - 1:00(2:35/mi) 120/125bpm [310b/mi] 11cal 23.21/24.04mph 3) 0.39mi - 1:00(2:33/mi) 120/126bpm [306b/mi] 11cal 23.51/24.73mph 4) 0.8mi - 2:00(2:30/mi) 126/131bpm [315b/mi] 25cal 23.99/24.73mph 5) 0.78mi - 2:00(2:34/mi) 122/132bpm [313b/mi] 24cal 23.41/24.23mph 6) 1.19mi - 3:00(2:31/mi) 130/137bpm [328b/mi] 40cal 23.78/25.13mph 7) 1.16mi - 3:00(2:35/mi) 123/136bpm [317b/mi] 35cal 23.24/24.36mph 8) 1.57mi - 4:00(2:33/mi) 131/139bpm [334b/mi] 53cal 23.51/24.61mph 9) 1.55mi - 4:00(2:34/mi) 128/141bpm [329b/mi] 48cal 23.31/24.23mph 10) 1.96mi - 5:00(2:33/mi) 136/143bpm [347b/mi] 70cal 23.49/25.13mph 11) 1.52mi - 4:00(2:37/mi) 130/145bpm [341b/mi] 48cal 22.87/24.61mph 12) 1.58mi - 4:00(2:32/mi) 138/143bpm [350b/mi] 57cal 23.64/25.13mph 13) 1.08mi - 3:00(2:46/mi) 130/145bpm [360b/mi] 35cal 21.69/23.65mph 14) 1.18mi - 3:00(2:33/mi) 137/143bpm [349b/mi] 41cal 23.55/25.26mph 15) 0.7mi - 2:00(2:51/mi) 132/143bpm [376b/mi] 23cal 21.08/23.29mph 16) 0.79mi - 2:00(2:33/mi) 136/143bpm [346b/mi] 26cal 23.55/24.67mph 17) 0.31mi - 1:00(3:16/mi) 133/143bpm [434b/mi] 12cal 18.38/23.19mph 18) 0.38mi - 1:00(2:37/mi) 129/136bpm [337b/mi] 9cal 22.99/24.48mph 19) 1.11mi - 3:30(3:10/mi) 120/137bpm [379b/mi] 25cal 18.99/23.19mph Add a comment	3.9mi, 36:49 Run - General 1) 1mi - 9:58(9:58/mi) 134/160bpm [1336b/mi] 124cal 6.02/6.66mph 2) 1mi - 9:12(9:12/mi) 140/144bpm [1289b/mi] 124cal 6.52/7.35mph 3) 1mi - 9:36(9:36/mi) 132/145bpm [1268b/mi] 103cal 6.25/7.06mph 4) 0.87mi - 8:02(9:16/mi) 143/149bpm [1326b/mi] 106cal 6.47/7.22mph Add a comment	-	-	-
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
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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	Fri 19th Apr Apr 19
-	22.7mi, 56:50 Bike - General 1) 3.56mi - 10:00(2:48/mi) 113/123bpm [317b/mi] 95cal 87/93rpm 136/204W 21.37/23.75mph 2) 0.41mi - 1:00(2:28/mi) 124/130bpm [305b/mi] 15cal 88/91rpm 229/272W 24.4/25.53mph 3) 0.4mi - 1:00(2:31/mi) 126/130bpm [318b/mi] 10cal 86/91rpm 152/272W 23.8/24.86mph 4) 0.82mi - 2:00(2:27/mi) 131/139bpm [320b/mi] 30cal 88/94rpm 227/251W 24.57/25.94mph 5) 0.82mi - 2:00(2:26/mi) 130/138bpm [317b/mi] 21cal 89/94rpm 159/243W 24.57/26.09mph 6) 1.23mi - 3:00(2:27/mi) 135/142bpm [330b/mi] 44cal 88/92rpm 221/276W 24.54/25.8mph 7) 1.23mi - 3:00(2:26/mi) 131/142bpm [319b/mi] 33cal 89/92rpm 161/240W 24.67/25.67mph 8) 1.67mi - 4:00(2:24/mi) 141/148bpm [338b/mi] 60cal 90/93rpm 227/267W 25/37.01mph 9) 1.63mi - 4:00(2:28/mi) 133/148bpm [327b/mi] 43cal 88/92rpm 156/224W 24.4/25.13mph 10) 2.06mi - 5:00(2:26/mi) 144/152bpm [350b/mi] 73cal 89/93rpm 222/271W 24.67/26.36mph 11) 1.61mi - 4:00(2:29/mi) 136/152bpm [338b/mi] 43cal 87/93rpm 157/239W 24.16/25.67mph 12) 1.65mi - 4:00(2:26/mi) 146/152bpm [355b/mi] 58cal 89/93rpm 220/256W 24.69/25.8mph 13) 1.22mi - 3:00(2:27/mi) 138/150bpm [338b/mi] 32cal 88/93rpm 157/236W 24.47/25.53mph 14) 1.26mi - 3:00(2:22/mi) 147/154bpm [349b/mi] 45cal 91/95rpm 226/270W 25.28/26.21mph 15) 0.8mi - 2:00(2:29/mi) 143/154bpm [356b/mi] 21cal 87/94rpm 151/216W 24.1/25.8mph 16) 0.83mi - 2:00(2:24/mi) 145/152bpm [347b/mi] 29cal 90/95rpm 224/265W 25.04/26.21mph 17) 0.39mi - 1:00(2:34/mi) 144/153bpm [370b/mi] 10cal 85/92rpm 153/228W 23.34/25.67mph 18) 0.42mi - 1:00(2:23/mi) 148/152bpm [354b/mi] 14cal 90/93rpm 222/276W 25.11/25.94mph 19) 0.71mi - 1:50(2:35/mi) 140/152bpm [362b/mi] 17cal 83/92rpm 135/231W 23.21/25.67mph Add a comment	7.1mi, 1:06:40 Run - General 1) 1mi - 9:37(9:37/mi) 130/138bpm [1251b/mi] 117cal 6.23/6.89mph 2) 1mi - 9:31(9:31/mi) 137/144bpm [1304b/mi] 127cal 6.31/6.82mph 3) 1mi - 9:17(9:17/mi) 141/149bpm [1309b/mi] 126cal 6.46/7.28mph 4) 1mi - 9:18(9:18/mi) 145/151bpm [1348b/mi] 127cal 6.46/7.06mph 5) 1mi - 9:15(9:15/mi) 145/150bpm [1342b/mi] 125cal 6.48/7.33mph 6) 1mi - 9:19(9:19/mi) 147/152bpm [1370b/mi] 124cal 6.44/7.16mph 7) 1mi - 9:04(9:04/mi) 142/147bpm [1286b/mi] 107cal 6.62/6.97mph 8) 0.14mi - 1:19(9:41/mi) 144/146bpm [1396b/mi] 16cal 6.19/6.8mph Add a comment	0.5mi, 18:55 Swim - General 1) 0.5mi - 18:55(38:04/mi) 121/129bpm [4606b/mi] 213cal 27/rpm 1.58/1.93mph Add a comment	19.4mi, 1:30:01 Bike - General 1) 5mi - 24:14(4:51/mi) 118/147bpm [572b/mi] 266cal 12.38/25.28mph 2) 5mi - 21:30(4:18/mi) 128/143bpm [551b/mi] 255cal 13.95/20.06mph 3) 5mi - 23:59(4:48/mi) 118/133bpm [566b/mi] 176cal 12.51/20.56mph 4) 4.43mi - 20:18(4:35/mi) 115/130bpm [527b/mi] 128cal 13.09/18.87mph Add a comment	4mi, 34:09 Run - General 1) 1mi - 8:55(8:55/mi) 132/143bpm [1178b/mi] 110cal 6.72/7.6mph 2) 1mi - 8:32(8:32/mi) 141/147bpm [1204b/mi] 117cal 7.03/7.33mph 3) 1mi - 8:13(8:13/mi) 152/162bpm [1248b/mi] 121cal 7.31/8.08mph 4) 1mi - 8:25(8:25/mi) 143/153bpm [1204b/mi] 107cal 7.13/8.7mph 5) 0.01mi - 4(8:08/mi) 150/150bpm [1220b/mi] 7.38/6.72mph Add a comment	-

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