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dredmann666Tuesday intervals have come round again 6x600m at 10k Pace. 5 minutes warm up, 15 minutes easy jog 6x 600m 5:00-5:26 min/km with 400m walk/jog recovery then 15 minutes easy jog and 5 minutes cool down <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/10ktraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#10ktraining</a> <a href="https://mastodon.online/tags/corosrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#corosrunning</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

Moshville TimesNew post: Festival Review: RADAR Festival Day Two – O2 Victoria Warehouse, Manchester (5th July 2025) <a href="https://www.moshville.co.uk/reviews/gig-review/2025/07/festival-review-radar-festival-day-two-o2-victoria-warehouse-manchester-5th-july-2025/" rel="nofollow noopener" translate="no" target="_blank">https://www.moshville.co.uk/reviews/gig-review/2025/07/festival-review-radar-festival-day-two-o2-victoria-warehouse-manchester-5th-july-2025/</a> <a href="https://metalhead.club/tags/AirDrawnDagger" class="mention hashtag" rel="nofollow noopener" target="_blank">#AirDrawnDagger</a> <a href="https://metalhead.club/tags/Annisokay" class="mention hashtag" rel="nofollow noopener" target="_blank">#Annisokay</a> <a href="https://metalhead.club/tags/Intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#Intervals</a> <a href="https://metalhead.club/tags/Lastelle" class="mention hashtag" rel="nofollow noopener" target="_blank">#Lastelle</a>

dredmann6664x4 minute intervals with 4 minutes static rest today. Started with 30 minutes warm up run, followed by the reps, averaging 4:40 min/km which isn’t bad considering the hot weather today, then finishing the workout with a slow 15 minute jog home <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/4x4minutes" class="mention hashtag" rel="nofollow noopener" target="_blank">#4x4minutes</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/vo2maxworkout" class="mention hashtag" rel="nofollow noopener" target="_blank">#vo2maxworkout</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a>

NoNoB 🚴🏃‍♂️🏃 Also der Juni läuft bisher gut, darf gerne so weiter gehen 😀 <a href="https://social.tchncs.de/tags/laufen" class="mention hashtag" rel="nofollow noopener" target="_blank">#laufen</a> <a href="https://social.tchncs.de/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://social.tchncs.de/tags/trailrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#trailrunning</a> <a href="https://social.tchncs.de/tags/fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitness</a> <a href="https://social.tchncs.de/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a>

Hacker NewsGradients Are the New Intervals<a href="https://www.mattkeeter.com/blog/2025-05-14-gradients/" rel="nofollow noopener" translate="no" target="_blank">https://www.mattkeeter.com/blog/2025-05-14-gradients/</a><a href="https://mastodon.social/tags/HackerNews" class="mention hashtag" rel="nofollow noopener" target="_blank">#HackerNews</a> <a href="https://mastodon.social/tags/Gradients" class="mention hashtag" rel="nofollow noopener" target="_blank">#Gradients</a> <a href="https://mastodon.social/tags/Intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#Intervals</a> <a href="https://mastodon.social/tags/Design" class="mention hashtag" rel="nofollow noopener" target="_blank">#Design</a> <a href="https://mastodon.social/tags/Trends" class="mention hashtag" rel="nofollow noopener" target="_blank">#Trends</a> <a href="https://mastodon.social/tags/Coding" class="mention hashtag" rel="nofollow noopener" target="_blank">#Coding</a> <a href="https://mastodon.social/tags/Innovation" class="mention hashtag" rel="nofollow noopener" target="_blank">#Innovation</a>

dredmann666Got myself some Takumi Sen 10’s a few days ago. Just been out to give them a tryout with some interval work, just a short 2x4 minutes with a 15 minute warm up and 10 minutes tempo before the repeats and am very impressed <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/adidasrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#adidasrunning</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

Oliver AmmannEndlich! Die 250 Meter-Bahn Liguster <a href="https://swiss.social/tags/Z%C3%BCrich" class="mention hashtag" rel="nofollow noopener" target="_blank">#Zürich</a> <a href="https://swiss.social/tags/Oerlikon" class="mention hashtag" rel="nofollow noopener" target="_blank">#Oerlikon</a> ist wiedereröffnet und strahlt in schönstem türkis – keine Ausreden mehr 🏃<a href="https://swiss.social/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://swiss.social/tags/laufen" class="mention hashtag" rel="nofollow noopener" target="_blank">#laufen</a> <a href="https://swiss.social/tags/tartan" class="mention hashtag" rel="nofollow noopener" target="_blank">#tartan</a> <a href="https://swiss.social/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a>

dredmann666Treadmill intervals yesterday, 15 minutes warm up, 4x3 minutes with 2 minutes standing recovery and 10 minutes cool down. Set pace increasing from 4:50 min/km to 4.20 min/km, heart rate recovered by 36 bpm average for each rep, is that too much? <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/treadmillrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#treadmillrunning</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

dredmann666Last but one intervals session done, 5x6 minutes with 2 minutes static recovery and 15 minutes warm up and 10 minutes cool down. Went out too fast on the first two so ended up struggling for the remainder and got out of breath more than once but job done, onto the next <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/adidasrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#adidasrunning</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

Andrew Plumb 🇨🇦Cardio day! <a href="https://mastodon.social/tags/maythefourthbewithyou" class="mention hashtag" rel="nofollow noopener" target="_blank">#maythefourthbewithyou</a> <a href="https://mastodon.social/tags/maythefourth" class="mention hashtag" rel="nofollow noopener" target="_blank">#maythefourth</a> <a href="https://mastodon.social/tags/maythe4th" class="mention hashtag" rel="nofollow noopener" target="_blank">#maythe4th</a> <a href="https://mastodon.social/tags/maythe4thbewithyou" class="mention hashtag" rel="nofollow noopener" target="_blank">#maythe4thbewithyou</a> <a href="https://mastodon.social/tags/fitover40" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitover40</a> <a href="https://mastodon.social/tags/fitafter40" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitafter40</a> <a href="https://mastodon.social/tags/imnotdeadyet" class="mention hashtag" rel="nofollow noopener" target="_blank">#imnotdeadyet</a> <a href="https://mastodon.social/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.social/tags/strava" class="mention hashtag" rel="nofollow noopener" target="_blank">#strava</a> <a href="https://mastodon.social/tags/runna" class="mention hashtag" rel="nofollow noopener" target="_blank">#runna</a> <a href="https://mastodon.social/tags/cardio" class="mention hashtag" rel="nofollow noopener" target="_blank">#cardio</a> <a href="https://mastodon.social/tags/treadmill" class="mention hashtag" rel="nofollow noopener" target="_blank">#treadmill</a> <a href="https://mastodon.social/tags/fitover50" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitover50</a> <a href="https://mastodon.social/tags/fitafter50" class="mention hashtag" rel="nofollow noopener" target="_blank">#fitafter50</a>

dredmann666Not saying today was a disaster as every run has a purpose but running 6 minute intervals in this hot weather wasn’t the best idea. Planned on running 6 intervals but just about managed even with a 3 minute walk rest. <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/adidasrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#adidasrunning</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

dredmann666Intervals day 🥵 a tough one today but well worth it, even dug my old Alphaflys for this one 😃 15 minutes warm up then 5x6 minutes with 2 minutes walking recovery which helped with keeping pace consistent on the repeats <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/10ktraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#10ktraining</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/speedrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#speedrunning</a> <a href="https://mastodon.online/tags/adidasrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#adidasrunning</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

knizerFriday <a href="https://toot.boston/tags/Intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#Intervals</a> (<a href="https://toot.boston/tags/instrumental" class="mention hashtag" rel="nofollow noopener" target="_blank">#instrumental</a> <a href="https://toot.boston/tags/prog" class="mention hashtag" rel="nofollow noopener" target="_blank">#prog</a> <a href="https://toot.boston/tags/metal" class="mention hashtag" rel="nofollow noopener" target="_blank">#metal</a> by way of <a href="https://toot.boston/tags/Toronto" class="mention hashtag" rel="nofollow noopener" target="_blank">#Toronto</a>) <a href="https://intervalsmusic.bandcamp.com/album/memory-palace" rel="nofollow noopener" translate="no" target="_blank">https://intervalsmusic.bandcamp.com/album/memory-palace</a> <a href="https://concerts.livenation.com/intervals-memory-palace-tour-2025-boston-massachusetts-04-04-2025/event/01006142FB26840A" rel="nofollow noopener" translate="no" target="_blank">https://concerts.livenation.com/intervals-memory-palace-tour-2025-boston-massachusetts-04-04-2025/event/01006142FB26840A</a> <a href="https://toot.boston/tags/NubyaGarcia" class="mention hashtag" rel="nofollow noopener" target="_blank">#NubyaGarcia</a> (<a href="https://toot.boston/tags/Jazz" class="mention hashtag" rel="nofollow noopener" target="_blank">#Jazz</a> <a href="https://toot.boston/tags/Saxaphonist" class="mention hashtag" rel="nofollow noopener" target="_blank">#Saxaphonist</a> with <a href="https://toot.boston/tags/dub" class="mention hashtag" rel="nofollow noopener" target="_blank">#dub</a>, <a href="https://toot.boston/tags/classical" class="mention hashtag" rel="nofollow noopener" target="_blank">#classical</a>, <a href="https://toot.boston/tags/rnb" class="mention hashtag" rel="nofollow noopener" target="_blank">#rnb</a> influences) - its a whole mood - her 2024 album Odyssey made both Stereogum and MOJO's top 50) <a href="https://www.sinclaircambridge.com/events/detail/722688" rel="nofollow noopener" translate="no" target="_blank">https://www.sinclaircambridge.com/events/detail/722688</a> <a href="https://toot.boston/tags/BethGibbons" class="mention hashtag" rel="nofollow noopener" target="_blank">#BethGibbons</a> (singer, ya know, from <a href="https://toot.boston/tags/portishead" class="mention hashtag" rel="nofollow noopener" target="_blank">#portishead</a>?) <a href="https://www.livenation.com/venue/KovZpZA1J7JA/orpheum-theatre-presented-by-citizens-events" rel="nofollow noopener" translate="no" target="_blank">https://www.livenation.com/venue/KovZpZA1J7JA/orpheum-theatre-presented-by-citizens-events</a> <a href="https://toot.boston/tags/Poppy" class="mention hashtag" rel="nofollow noopener" target="_blank">#Poppy</a> (born in boston - <a href="https://toot.boston/tags/PerformanceArt" class="mention hashtag" rel="nofollow noopener" target="_blank">#PerformanceArt</a> <a href="https://toot.boston/tags/satire" class="mention hashtag" rel="nofollow noopener" target="_blank">#satire</a> <a href="https://toot.boston/tags/IDK" class="mention hashtag" rel="nofollow noopener" target="_blank">#IDK</a> but LOVE HER) <a href="https://www.livenation.com/venue/KovZpZAEA7eA/citizens-house-of-blues-boston-events" rel="nofollow noopener" translate="no" target="_blank">https://www.livenation.com/venue/KovZpZAEA7eA/citizens-house-of-blues-boston-events</a><a href="https://toot.boston/tags/BostonMusic" class="mention hashtag" rel="nofollow noopener" target="_blank">#BostonMusic</a> <a href="https://toot.boston/tags/BostonWeekend" class="mention hashtag" rel="nofollow noopener" target="_blank">#BostonWeekend</a> 5/x

dredmann666Tempo intervals today. Socks chosen today; the wolf to represent endurance and the cheetah to represent top end speed <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/temporunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#temporunning</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/tempointervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#tempointervals</a> <a href="https://mastodon.online/tags/polarrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#polarrunning</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

dredmann666Finally got out the door for today’s run and a repeat of last Thursday’s 14x45 second repeats. Took a less hilly route for the warm up so felt more fresher for the start of the speed session which paid off as average pace the same for a lower hr <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/adidasrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#adidasrunning</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

dredmann666A day later than planned but intervals was on the agenda today. Warmed up with an easy 40 minute jog, a few dynamic stretches then 14x45 seconds with 75 seconds recovery, finishing off with 10 minute jog home. Average pace for intervals up and heart rate down so well happy there <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/adidasrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#adidasrunning</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

dredmann666That’s the weekend’s running done! Today was intervals day and a session of 16x30 second repeats at mile pace after a 40 minute easy pace warm up. Dug my old Alphaflys for this one as there’s still a bit of life in them for speed work <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/10ktraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#10ktraining</a> <a href="https://mastodon.online/tags/polarrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#polarrunning</a> <a href="https://mastodon.online/tags/runchat" class="mention hashtag" rel="nofollow noopener" target="_blank">#runchat</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

dredmann666Intervals day today as part of 10k training. Started with and extended 40 minute warm up then some dynamic stretching followed by the main event, 16x30 seconds with 30 seconds recovery. Hard going as not done it in a long while <a href="https://mastodon.online/tags/running" class="mention hashtag" rel="nofollow noopener" target="_blank">#running</a> <a href="https://mastodon.online/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.online/tags/10ktraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#10ktraining</a> <a href="https://mastodon.online/tags/polarrunning" class="mention hashtag" rel="nofollow noopener" target="_blank">#polarrunning</a> <a href="https://mastodon.online/tags/runnersofmastodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#runnersofmastodon</a> <a href="https://mastodon.online/tags/ukrunchat" class="mention hashtag" rel="nofollow noopener" target="_blank">#ukrunchat</a> <a href="https://mastodon.online/tags/RunningCommunity" class="mention hashtag" rel="nofollow noopener" target="_blank">#RunningCommunity</a>

Jakub Steiner ⭐An absolute didactic marvel of a video on basic music theory. <a href="https://youtu.be/NgW3zUWVWnI?si=6hcp-6VL-1q9tUee" rel="nofollow noopener" translate="no" target="_blank">https://youtu.be/NgW3zUWVWnI?si=6hcp-6VL-1q9tUee</a><a href="https://mastodon.social/tags/music" class="mention hashtag" rel="nofollow noopener" target="_blank">#music</a> <a href="https://mastodon.social/tags/ratios" class="mention hashtag" rel="nofollow noopener" target="_blank">#ratios</a> <a href="https://mastodon.social/tags/intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#intervals</a> <a href="https://mastodon.social/tags/keys" class="mention hashtag" rel="nofollow noopener" target="_blank">#keys</a> <a href="https://mastodon.social/tags/scales" class="mention hashtag" rel="nofollow noopener" target="_blank">#scales</a> <a href="https://mastodon.social/tags/theory" class="mention hashtag" rel="nofollow noopener" target="_blank">#theory</a>

Your Future ExAnd another one, also for <a href="https://metalhead.club/@DXMacGuffin" class="u-url mention" rel="nofollow noopener" target="_blank">@DXMacGuffin</a>'s <a href="https://metalhead.club/tags/ProgTuesday" class="mention hashtag" rel="nofollow noopener" target="_blank">#ProgTuesday</a>:<a href="https://metalhead.club/tags/Plini" class="mention hashtag" rel="nofollow noopener" target="_blank">#Plini</a>: Mirage<a href="https://metalhead.club/tags/WankeryOfTheBetterKind" class="mention hashtag" rel="nofollow noopener" target="_blank">#WankeryOfTheBetterKind</a> <a href="https://metalhead.club/tags/ProgMetal" class="mention hashtag" rel="nofollow noopener" target="_blank">#ProgMetal</a><a href="https://www.youtube.com/watch?v=ABCk1hq9EnI" rel="nofollow noopener" translate="no" target="_blank">https://www.youtube.com/watch?v=ABCk1hq9EnI</a> <a href="https://redirect.invidious.io/watch?v=ABCk1hq9EnI" rel="nofollow noopener" translate="no" target="_blank">https://redirect.invidious.io/watch?v=ABCk1hq9EnI</a>FFO <a href="https://metalhead.club/tags/Intervals" class="mention hashtag" rel="nofollow noopener" target="_blank">#Intervals</a> <a href="https://metalhead.club/tags/Mestis" class="mention hashtag" rel="nofollow noopener" target="_blank">#Mestis</a> <a href="https://metalhead.club/tags/Owane" class="mention hashtag" rel="nofollow noopener" target="_blank">#Owane</a>

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