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Short Strider M55

About

Race Times

All Races

Mileage

Training

Watford Joggers

Races
83
Miles
7058
Mile
7:26
5k
25:48
5M
39:34
10k
54:13
Half
1:57:12
Mara
5:12:09

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2021 Targets

RUN
739
WALK
261

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	44	0	0	0	0	0	0	0	0	0	0	0	44
2020	82	35	37	7	23	54	72	24	53	31	67	61	547
2019	85	85	82	84	130	118	84	108	154	82	82	18	1111
2018	92	47	51	75	110	69	77	63	87	76	101	68	918
2017	15	16	21	44	20	59	70	60	70	55	47	63	541
2016	89	16	3	5	22	50	16	33	82	75	27	16	433
2015	95	61	70	91	101	93	119	50	55	81	49	33	898
2014	117	102	122	122	102	72	11	13	16	27	67	90	860
2013	67	74	105	11	56	39	97	82	97	78	90	84	880
2012	12	2	21	32	43	20	13	74	75	80	39	56	467
2011	0	0	0	0	71	80	47	30	57	69	0	5	359

Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5
3.1mi, 31:44 Running - General Split Summary === 1) 0.62m - 6:34(10:34/m) 133/151bpm 67cal 5.68/6.57mph 2) 0.62m - 6:41(10:45/m) 151/155bpm 76cal 5.58/5.99mph 3) 0.62m - 6:36(10:37/m) 151/157bpm 76cal 5.65/6.14mph 4) 0.62m - 6:13(10:00/m) 151/162bpm 72cal 6/6.64mph 5) 0.6m - 5:40(9:29/m) 147/154bpm 63cal 6.33/7.31mph Add a comment	7.9mi, 1:25:37 Running - General Split Summary === 1) 0.62m - 6:41(10:45/m) 132/142bpm 68cal 5.58/6.28mph 2) 0.62m - 6:54(11:06/m) 143/148bpm 73cal 5.41/5.91mph 3) 0.62m - 6:52(11:03/m) 144/148bpm 73cal 5.43/5.89mph 4) 0.62m - 7:03(11:21/m) 145/149bpm 72cal 5.28/5.57mph 5) 0.62m - 7:00(11:16/m) 146/152bpm 75cal 5.32/6.28mph 6) 0.62m - 8:12(13:12/m) 150/159bpm 92cal 4.55/5.89mph 7) 0.62m - 6:42(10:46/m) 156/160bpm 80cal 5.57/7.97mph 8) 0.62m - 6:10(9:56/m) 152/154bpm 70cal 6.04/6.91mph 9) 0.62m - 6:14(10:02/m) 154/157bpm 75cal 5.98/6.85mph 10) 0.62m - 5:56(9:33/m) 153/160bpm 71cal 6.29/7.01mph 11) 0.62m - 6:32(10:31/m) 152/159bpm 73cal 5.7/6.62mph 12) 0.62m - 6:35(10:35/m) 147/150bpm 70cal 5.67/6.18mph 13) 0.47m - 4:46(10:05/m) 145/149bpm 51cal 5.95/6.87mph Add a comment	0.6mi, 11:24 Cross-Training - Walking Split Summary === 1) 0.62m - 11:01(17:44/m) 103/109bpm 62cal 54/63rpm 3.38/3.92mph 2) 0.02m - 23(19:14/m) 105/106bpm 1cal 58/59rpm 3.12/3.53mph Add a comment	1mi, 19:37 Cross-Training - Walking Split Summary === 1) 0.62m - 11:25(18:22/m) 93/104bpm 53cal 54/61rpm 3.27/4.15mph 2) 0.36m - 8:12(22:37/m) 100/108bpm 41cal 49/62rpm 2.65/3.84mph Add a comment 1.1mi, 21:19 Cross-Training - Walking Split Summary === 1) 0.62m - 10:05(16:14/m) 99/118bpm 58cal 57/63rpm 3.7/5.26mph 2) 0.46m - 11:14(24:40/m) 99/116bpm 64cal 41/62rpm 2.43/3.72mph Add a comment	3.3mi, 33:27 Running - General Split Summary === 1) 0.62m - 6:44(10:50/m) 129/138bpm 67cal 5.54/6.39mph 2) 0.62m - 6:10(9:56/m) 143/150bpm 68cal 6.04/6.62mph 3) 0.62m - 6:23(10:16/m) 145/154bpm 71cal 5.85/6.53mph 4) 0.62m - 6:16(10:06/m) 150/156bpm 73cal 5.94/6.53mph 5) 0.62m - 6:09(9:54/m) 149/158bpm 71cal 6.06/9.31mph 6) 0.17m - 1:46(10:13/m) 146/150bpm 20cal 5.87/6.55mph Add a comment	0.7mi, 14:10 Cross-Training - Walking Split Summary === 1) 0.62m - 12:30(20:06/m) 99/109bpm 68cal 42/61rpm 2.98/5.26mph 2) 0.1m - 1:41(17:11/m) 108/114bpm 10cal 58/60rpm 3.49/3.65mph Add a comment 5.1mi, 53:52 Running - General Split Summary === 1) 0.62m - 6:38(10:41/m) 127/147bpm 63cal 5.62/10.25mph 2) 0.62m - 7:21(11:50/m) 142/152bpm 79cal 5.07/6.24mph 3) 0.62m - 7:04(11:22/m) 147/152bpm 78cal 5.27/6.37mph 4) 0.62m - 6:53(11:04/m) 149/154bpm 76cal 5.42/6.3mph 5) 0.62m - 6:07(9:50/m) 152/158bpm 72cal 6.1/7.1mph 6) 0.62m - 5:55(9:31/m) 150/158bpm 69cal 6.3/6.43mph 7) 0.62m - 6:23(10:16/m) 149/157bpm 72cal 5.85/7.03mph 8) 0.62m - 6:17(10:06/m) 156/163bpm 77cal 5.94/6.99mph 9) 0.12m - 1:15(10:42/m) 152/155bpm 14cal 5.61/6.22mph Add a comment	2mi, 36:13 Cross-Training - Walking Split Summary === 1) 0.62m - 11:48(19:00/m) 98/108bpm 67cal 52/65rpm 3.16/6.47mph 2) 0.62m - 11:43(18:51/m) 101/112bpm 59cal 55/62rpm 3.18/3.76mph 3) 0.62m - 10:40(17:09/m) 102/113bpm 57cal 57/62rpm 3.5/3.7mph 4) 0.12m - 2:03(17:14/m) 100/107bpm 10cal 57/59rpm 3.48/3.51mph Add a comment
Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12
0.8mi, 13:00 Cross-Training - Walking Split Summary === 1) 0.62m - 10:27(16:49/m) 93/102bpm 57cal 57/63rpm 3.57/4.26mph 2) 0.16m - 2:33(16:20/m) 99/109bpm 17cal 55/61rpm 3.67/4.05mph Add a comment	2.1mi, 24:18 Running - General Split Summary === 1) 0.62m - 6:49(10:58/m) 124/139bpm 64cal 5.47/5.87mph 2) 0.62m - 7:06(11:25/m) 135/145bpm 70cal 5.25/6.24mph 3) 0.62m - 7:33(12:09/m) 137/145bpm 76cal 4.94/5.87mph 4) 0.26m - 2:50(11:01/m) 136/141bpm 28cal 5.45/5.7mph Add a comment	5.3mi, 58:46 Running - General Split Summary === 1) 0.62m - 7:01(11:18/m) 127/142bpm 65cal 5.31/6.12mph 2) 0.62m - 7:00(11:16/m) 141/146bpm 72cal 5.32/8.27mph 3) 0.62m - 7:07(11:27/m) 147/154bpm 78cal 5.24/6.26mph 4) 0.62m - 7:00(11:16/m) 153/159bpm 83cal 5.33/6.47mph 5) 0.62m - 6:12(9:59/m) 149/156bpm 70cal 6.02/6.7mph 6) 0.62m - 6:45(10:52/m) 147/155bpm 75cal 5.52/6.62mph 7) 0.62m - 6:43(10:48/m) 152/160bpm 79cal 5.56/6.22mph 8) 0.62m - 7:13(11:37/m) 152/160bpm 83cal 5.17/5.89mph 9) 0.36m - 3:45(10:25/m) 144/148bpm 40cal 5.76/6.22mph Add a comment	-	2.4mi, 53:46 Cross-Training - Walking Split Summary === 1) 0.62m - 12:49(20:37/m) 97/107bpm 60cal 50/59rpm 2.91/3.44mph 2) 0.62m - 12:25(19:58/m) 86/98bpm 66cal 51/59rpm 3/3.55mph 3) 0.62m - 12:39(20:21/m) 80/89bpm 59cal 49/59rpm 2.95/3.65mph 4) 0.54m - 11:02(20:37/m) 90/103bpm 59cal 46/64rpm 2.91/3.88mph Add a comment	2.2mi, 26:20 Running - Warm Down Split Summary === 1) 0.62m - 7:26(11:59/m) 147/152bpm 80cal 5.01/5.49mph 2) 0.62m - 7:25(11:56/m) 146/151bpm 78cal 5.03/5.66mph 3) 0.62m - 7:16(11:41/m) 146/152bpm 74cal 5.13/5.91mph 4) 0.32m - 4:13(13:04/m) 146/149bpm 41cal 4.59/5.26mph Add a comment 3.1mi, 28:57 Running - parkrun Split Summary === 1) 0.62m - 5:54(9:30/m) 154/161bpm 71cal 6.31/7.31mph 2) 0.62m - 5:47(9:19/m) 161/166bpm 76cal 6.44/6.95mph 3) 0.62m - 5:40(9:08/m) 163/168bpm 77cal 6.57/6.99mph 4) 0.62m - 5:42(9:10/m) 167/172bpm 79cal 6.55/7.37mph 5) 0.62m - 5:47(9:18/m) 165/170bpm 79cal 6.45/6.87mph 6) 0.02m - 7(7:49/m) 166/167bpm 1cal 7.67/6.59mph Add a comment 2.2mi, 25:11 Running - Warm Up Split Summary === 1) 0.62m - 7:09(11:30/m) 127/141bpm 65cal 5.22/5.41mph 2) 0.62m - 7:20(11:48/m) 136/143bpm 74cal 5.08/5.53mph 3) 0.62m - 7:17(11:43/m) 140/144bpm 71cal 5.12/5.43mph 4) 0.29m - 3:25(11:43/m) 143/149bpm 34cal 5.12/5.36mph Add a comment	3.2mi, 33:12 Running - General Split Summary === 1) 0.62m - 7:12(11:35/m) 127/145bpm 71cal 5.18/6.3mph 2) 0.62m - 6:48(10:57/m) 144/148bpm 75cal 5.48/6.01mph 3) 0.62m - 6:37(10:39/m) 149/159bpm 74cal 5.63/6.59mph 4) 0.62m - 6:05(9:48/m) 151/159bpm 71cal 6.12/6.97mph 5) 0.62m - 5:34(8:57/m) 150/156bpm 65cal 6.7/7.12mph 6) 0.09m - 55(10:09/m) 149/151bpm 10cal 5.91/6.76mph Add a comment
Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19
3.8mi, 1:13:00 Cross-Training - Walking Split Summary === 1) 1m - 18:07(18:07/m) 93/103bpm 116cal 53/66rpm 3.31/4.19mph 2) 1m - 19:44(19:44/m) 100/119bpm 112cal 53/64rpm 3.04/3.92mph 3) 1m - 19:12(19:12/m) 104/114bpm 96cal 52/61rpm 3.13/3.9mph 4) 0.84m - 15:56(18:57/m) 106/117bpm 82cal 51/69rpm 3.17/3.76mph Add a comment	-	2mi, 20:50 Running - General Split Summary === 1) 1m - 11:14(11:14/m) 137/160bpm 116cal 5.34/6.2mph 2) 0.99m - 9:36(9:40/m) 145/160bpm 107cal 6.2/7.31mph Add a comment	3.4mi, 38:49 Running - General Had been snowing, was quite slippery. Split Summary === 1) 1m - 11:51(11:51/m) 130/149bpm 113cal 5.07/5.51mph 2) 1m - 11:09(11:09/m) 140/154bpm 115cal 5.38/5.99mph 3) 1m - 11:52(11:52/m) 151/159bpm 138cal 5.06/6.53mph 4) 0.37m - 3:57(10:46/m) 139/144bpm 41cal 5.57/6.39mph Add a comment	1.3mi, 25:14 Cross-Training - Walking Split Summary === 1) 1m - 17:20(17:20/m) 100/113bpm 96cal 58/65rpm 3.46/4.44mph 2) 0.33m - 7:54(23:43/m) 100/109bpm 45cal 42/64rpm 2.53/3.82mph Add a comment	2.1mi, 25:04 Running - Run-Walk Split Summary === 1) 1m - 10:58(10:58/m) 132/149bpm 107cal 5.47/6.05mph 2) 1m - 12:16(12:16/m) 132/152bpm 116cal 4.89/5.87mph 3) 0.1m - 1:51(17:44/m) 119/133bpm 11cal 3.38/4.68mph Add a comment	2.3mi, 25:50 Running - General Split Summary === 1) 1m - 11:34(11:34/m) 130/147bpm 115cal 5.19/6.1mph 2) 1m - 11:20(11:20/m) 138/150bpm 118cal 5.29/5.93mph 3) 0.27m - 2:55(10:49/m) 141/150bpm 31cal 5.55/5.74mph Add a comment
Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25	Tue 26th Jan Jan 26
-	3.7mi, 1:06:43 Cross-Training - Walking Split Summary === 1) 1m - 17:16(17:16/m) 98/111bpm 103cal 56/65rpm 3.47/3.9mph 2) 1m - 16:16(16:16/m) 101/108bpm 90cal 57/65rpm 3.69/4.09mph 3) 1m - 19:31(19:31/m) 98/109bpm 96cal 52/66rpm 3.07/4.28mph 4) 0.68m - 13:41(20:04/m) 101/113bpm 70cal 51/62rpm 2.99/3.53mph Add a comment	2.2mi, 24:23 Running - General Split Summary === 1) 1m - 10:41(10:41/m) 133/149bpm 109cal 5.62/6.37mph 2) 1m - 11:34(11:34/m) 146/158bpm 127cal 5.19/6.32mph 3) 0.2m - 2:09(10:52/m) 138/141bpm 22cal 5.52/5.89mph Add a comment	2.1mi, 38:56 Cross-Training - Walking Split Summary === 1) 1m - 19:07(19:07/m) 98/108bpm 107cal 54/61rpm 3.14/3.7mph 2) 1m - 18:01(18:01/m) 97/104bpm 87cal 56/65rpm 3.33/3.61mph 3) 0.1m - 1:48(18:55/m) 97/101bpm 9cal 54/63rpm 3.17/3.4mph Add a comment	5.9mi, 1:12:18 Running - General Split Summary === 1) 1m - 10:59(10:59/m) 135/148bpm 111cal 5.46/5.8mph 2) 1m - 12:58(12:58/m) 149/164bpm 148cal 4.62/5.78mph 3) 1m - 11:47(11:47/m) 148/161bpm 131cal 5.09/6.74mph 4) 1m - 14:02(14:02/m) 149/167bpm 157cal 4.28/5.41mph 5) 1m - 12:25(12:25/m) 146/157bpm 130cal 4.84/5.99mph 6) 0.86m - 10:07(11:46/m) 144/153bpm 105cal 5.1/6.47mph Add a comment	0.8mi, 20:44 Cross-Training - Walking Split Summary === 1) 0.78m - 20:44(26:26/m) 85/101bpm 91cal 40/60rpm 2.27/3.42mph Add a comment	-

Dist	Races	PB	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	4	7:26 7:26/mi			7:34		7:31			7:26	7:26
3km	2	15:06 8:06/mi			15:29		15:06
5km	24	25:48 8:18/mi			25:56		25:48	30:36	28:10	26:56	26:27	33:18
6km	3	35:28 9:31/mi		35:53		36:12	35:28
7km	1	45:44 10:31/mi									45:44
5mi	24	39:34 7:55/mi	44:46	43:26		39:34
10km	5	54:13 8:44/mi			54:13		56:26				55:15	1:04:06
15.5km	2	1:26:32 8:59/mi			1:26:32
12mi	1	1:55:32 9:38/mi								1:55:32
13.1mi	6	1:57:12 8:57/mi			2:01:52	1:57:12				2:02:44	1:59:48	2:14:05
16.5mi	1	2:39:28 9:42/mi									2:39:28
26.2mi	1	5:12:09 11:55/mi									5:12:09

2020	Distance	Date	Result	WAVA
CANCELLED Watford Autumn 10ķ	10km	22 Nov	1:04:06	50.71%
Fake parkrun	5km	7 Nov	33:18	47.56%
BERKHAMSTED HALF MARATHON	13.1mi	1 Mar	2:14:05	52.22%
Sunday XC League Race 4	6mi	12 Jan	58:47	52.91%
2019	Distance	Date	Result	WAVA
Yorkshire Marathon	26.2mi	20 Oct	5:12:09	47.23%
Gadebridge parkrun	5km	7 Sep	26:27	59.39%
Fountains Abbey parkrun	5km	17 Aug	27:26	57.26%
Midweek Road Race League Division 2 & 3 Race 3	10km	12 Jun	55:59	57.02%
St Albans Half Marathon	13.1mi	9 Jun	1:59:48	57.90%
Coombe Hill Race	7km	2 Jun	45:44	48.56%
Midweek Road Race League Division 2 & 3 - race 1 Harpenden	10km	22 May	55:15	57.78%
Watford Joggers Harvey Jaquest Mile	1mi	15 May	7:26	60.47%
Gadebridge parkrun	5km	4 May	28:52	53.98%
Gadebridge parkrun	5km	2 Mar	28:20	55.00%
Naseby 1645	16.45mi	24 Feb	2:39:28	55.99%
Sunday League XC #5 Royston	5mi	10 Feb	58:15	43.83%
Sunday League XC #4 Watford	6.1mi	13 Jan	54:09	57.87%
2018	Distance	Date	Result	WAVA
Sunday League XC #3 Stevenage	5mi	16 Dec	41:56	60.89%
Sunday League XC #2 Trent Park	5mi	2 Dec	43:22	58.87%
Sunday League XC #1 Cheshunt	5mi	28 Oct	42:01	60.76%
Cassiobury parkrun	5km	30 Jun	26:56	57.86%
St Albans Half Marathon	13.1mi	10 Jun	2:02:44	56.00%
Watford Joggers, Harvey Jacquest Mile	1mi	16 May	7:26	59.96%
Gadebridge parkrun	5km	28 Apr	27:24	56.42%
Gadebridge parkrun	5km	7 Apr	27:46	55.67%
Watford Half Marathon	13.1mi	4 Feb	2:03:40	55.57%
Gade Valley Harriers VLM Training run #1	12mi	28 Jan	1:55:32	54.39%
Sunday League XC #4 Watford	6.1mi	14 Jan	58:02	53.52%
2017	Distance	Date	Result	WAVA
Sunday League XC #3 Willian	5mi	17 Dec	42:57	58.94%
Gadebridge parkrun	5km	9 Dec	28:10	54.88%
Sunday League XC #2 Trent Park	5mi	12 Nov	44:30	56.88%
Sunday League XC #1 Cheshunt	5mi	29 Oct	44:24	57.01%
Gadebridge parkrun	5km	15 Jul	28:30	54.24%
Gadebridge parkrun	5km	15 Apr	29:58	51.18%
2016	Distance	Date	Result	WAVA
Sunday League XC #2 Grovelands	5mi	13 Nov	45:58	54.60%
Sunday League XC #1 Cheshunt	5mi	23 Oct	44:00	57.04%
Gadebridge parkrun	5km	27 Aug	30:36	50.12%
Gadebridge parkrun	5km	11 Jun	31:18	48.61%
Gadebridge parkrun	5km	4 Jun	32:24	46.96%
Sunday League XC #4 Watford	6.1mi	17 Jan	55:26	55.05%
Gadebridge parkrun	5km	9 Jan	31:02	49.03%
2015	Distance	Date	Result	WAVA
Sunday League XC #3 Willian	5mi	6 Dec	44:41	55.69%
Sunday League XC #2 Trent Park	5mi	22 Nov	43:25	57.32%
Sunday League XC #1 Cheshunt	5mi	18 Oct	41:57	59.32%
Gadebridge parkrun	5km	19 Sep	27:11	55.97%
Watford Joggers Tracknight Mile	1mi	2 Sep	7:31	58.31%
Watford Joggers Tracknight 3000m	3km	2 Sep	15:06	57.37%
Gadebridge parkrun	5km	29 Aug	26:00	58.52%
Gadebridge parkrun	5km	22 Aug	28:32	53.33%
Gadebridge parkrun	5km	18 Jul	26:03	58.41%
Hemel 10k	10km	12 Jul	56:26	55.09%
South Oxhey parkrun	5km	27 Jun	25:48	58.52%
Gadebridge parkrun	5km	13 Jun	27:49	54.27%
Coombe Hill Race	6km	7 Jun	35:28	51.08%
Gadebridge parkrun	5km	30 May	27:01	55.88%
Gadebridge parkrun	5km	16 May	27:25	55.06%
Cross Country League Royston	5.4mi	15 Feb	50:55	52.34%
Cross Country League Trent Park	5mi	11 Jan	48:26	50.95%
2014	Distance	Date	Result	WAVA
Coombe Hill Race	6km	1 Jun	36:12	49.66%
Pednor 5	5mi	5 May	39:34	61.85%
Herts Veteran Cross Country Championship	5.2mi	16 Mar	50:12	50.70%
Berkhamsted Half Marathon	13.1mi	2 Mar	1:57:12	56.57%
Cross Country League Watford	6.1mi	16 Feb	52:38	57.00%
Cross Country League Royston	5.4mi	12 Jan	50:34	52.26%
2013	Distance	Date	Result	WAVA
Cross Country League Trent Park	5mi	8 Dec	42:45	57.24%
St Albans parkrun	5km	30 Nov	25:56	57.76%
Cross Country League 2 Grovelands	5mi	24 Nov	41:40	58.73%
Cross Country League 1 Cheshunt	5mi	27 Oct	44:49	54.60%
Ridgeway Run	15.5km	13 Oct	1:26:32	55.68%
Watford Joggers 3000m	3km	5 Jun	15:29	54.59%
Watford Joggers Mile	1mi	5 Jun	7:34	56.51%
Watford 10k	10km	6 May	54:13	55.88%
Berkhamsted Half Marathon	13.1mi	3 Mar	2:01:52	53.93%
Cross Country League 5 Watford	6.1mi	17 Feb	54:55	54.16%
Cross Country League 4 Royston	5mi	13 Jan	51:45	46.90%
2012	Distance	Date	Result	WAVA
Cross Country League 3 St Albans	5mi	9 Dec	50:42	47.87%
Cross Country League 2 Grovelands	5mi	25 Nov	46:55	51.73%
Cross country League 1 broxbourne	5mi	28 Oct	43:26	55.88%
Ridgeway Run	15.5km	14 Oct	1:30:45	52.63%
Coombe Hill Race	6km	3 Jun	35:53	49.33%
2011	Distance	Date	Result	WAVA
Sunday XC League - Race 3 Watford	5mi	11 Dec	51:56	46.35%
Sunday XC League - Race 2 Trent Park	5mi	20 Nov	45:20	53.10%
Sunday XC League - Race 1 Cheshunt	5mi	23 Oct	44:46	53.77%

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