FREQUENTLY ASKED QUESTIONS

Why Should I Start Training This Way?

Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?

How high can you jump? (Many marathoners cannot jump onto a 12 inch box.)

How many push-ups/pull-ups/squats/etc. can you do? We can do more.

Have you, or are you, suffering from chronic-use injuries (plantar fasciatis, IT Syndrome, runners knee, etc.)?

How many hours do you trainper week? How many hours does your spouse/family wish you trained? (This program only requires 6-8 hours per week to COMPETE at Ultra/Ironman distances.)

 

Why are there no long runs/rides/swims(aerobic training) in this type of training?

 

Long runs/rides/swims fall into the category of training we term "long slow distance" (LSD)and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:

BENEFITS

*Increased cardiovascular function

*Better fat utilization

*Greater capillarization

*Increased Mitochondrial growth

 

 

DRAWBACKS

*Decreased muscle mass

*Decreased strength

*Decreased power

*Decreased speed

*Decreased anaerobic capacity

*Decreased testosterone levels

It is apparent that the many drawbacks of LSD training easily overpower the limited benefits. It is our contention that limiting an athlete's exposure to LSD training will allow them to remain not only functionally competent in other areas of fitness and competitive in aerobic endurance pursuits, but DOMINATE in ALL areas of fitness.

How do I start?

Our suggestion is this:
Running: Start with 8 x 200m repeats working up to 4-5 x 800m repeats.
Bike: Start with 8-10 x 1/4-mile repeats working up to 4-5 x 2k repeats.
Swimming: Start with 10 x 50m/y working up to 10 x 100m/y.
Rowing: Start with 8 X 500m repeats working up to 4-5 X 1K repeats.
Meaning you should be able to handle this workout and a CrossFit workout in one day. PROGRESSION is the key.

For Stamina (tempo and time trial) you should be working on building from about 10 minutes to 90 minutes depending on the distance. You will never really need to train much further than the 90-minute mark if you are working hard enough.

Do not be fooled in thinking you only have to train for stamina for 10-90 minutes. If you are a triathlete trying to make the transition into this program you will need to gently progress into it. You are fragile, and this is not conventional strength and conditioning.

Once you can handle the workouts by progressing them, you should then be following this site 2-3 times per week for a single sport and up to 6 workouts per week for triathlon with the strength and CrossFit  wods on this site.

Why is there so much anaerobic/sprint/speed work if I am going to run/ride/swim in a long endurance event?

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value.

"Anaerobic Training" has the following benefits and drawbacks:

BENEFITS

*Increased cardiovascular function

*Decreased body fat

*Increased muscle mass

*Increased strength

*Increased power

*Increased speed

*Increased anaerobic capacity

DRAWBACKS

*Intensity can speed up overtraining

 

 

 

 

 

 

Anaerobic training encapsulates training the Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system through various methods that stress one system, two systems, or multiple systems.The time length of the individual efforts combined with the rest periods between efforts determines the system/s stressed. As demonstrated by the graph, the systems overlap and "feed" into each other. Notice that as you are training all three anaerobic systems you are SIMULTANEOUSLY training your aerobic engine!

Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)

Since I don't want to put a lot of muscle on for my endurance events, should I use very light weight when doing the CrossFit workouts?


NO! CrossFit improves work capacity across broad time and modal demands by providing a constantly varied stimulus that often requires your body to work at maximal capacity. By lowering the weights below what you can safely handle with good form (at maximal capacity it is normal for your form to falter), you will never reach the intensity necessary to provide the type of systemic stimulus we are looking for.

 

I am not interested in doing CrossFit.Can I do _______ Program instead? What about bicep curls standing on BOSU balls?

CFE strength & CFE Strength& Conditioning wods ARE the workouts and training for this endurance program. IT IS NOT A SUPPLEMENT TO THE PROGRAM. Therefore, if you are not willing to do CFE strength & CFE strength & conditioning wods, you are unlikely to see the benefits from this program.
Studies show (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.) that explosive, anaerobic training improves endurance capability.

I am training 10-20+ hours a week, I don't think I can put any more training time in, so how am I supposed to do CrossFit and this running program?

We are glad you have realized this. We are not asking you to put this on as an ADDITIONAL training method, this is ALL the training that is required. Therefore, change your daily workouts to the WODs from this site (and rest if it is a rest day), and then follow the CrossFit Endurance WOD for your sport specific training. See next answer for how to start.
I am a recovering LSD Addict, where should I start?
LEARN THE SKILL, LEARN TO UNDERSTAND INTENSITY, LEARN HOW TO HANDLE VOLUME.

SKILL: We use run technique principles that have proven decrease injury and increase performance  It applies to all sports and the principles are transferable. Work on basic motor skills for your sport.


Running: We teach and practice running mechanics based on several proven methods.
If you are not running this way you are hurting yourself and hindering your performance.

Go to a CrossFit Endurance Seminar

How should I start incorporating CrossFit into my workout plan? I tried CFE strength& CFE S&C wods and I can't do more than one WOD a week because I am so sore!

Start with the CFE S&C wods & CrossFit strength wods on the home page of this site.
Take as much recovery as you need.
Shoot for one day on then the prescribed schedule based on Single Sport and 3 Sport (multi sport) Athlete. Add 1 short interval Endurance Wod the first week. If ready add a Long Interval Endurance Wod the second week. If ready add the tempo/tt wod the third week. For multi sport athletes add 1 sport at a time. Add an additional sport when you are able to handle more wods in the week. Progression is KEY when building to the prescribed number of wods in a week.
Work up to being able to do 3 Strength wods & 4-6 CFE Strength& Conditioning wods per week with the Endurance Wods . This process may take a month or more. Do not rush your body. Allow it to learn what you are now demanding of it. Your body will adapt.
Don't assume you need to do a lot of sport specific training. We have plenty of elite level athletes who do CFE S&C wods& CFEstrength wods  more than they train for sport. Your number one goal should be to do CFE S&C 4-6 times per week with 3 strength wods.  2nd goal is to have the ability to do 2-3 sport specific workouts per week ( 1 short interval, 1 long interval, 1 tempo/tt wod for SS). Tempo or Time Trial days are ALWAYS  on a CFE S&C rest day.
Take the time to learn the skills, or in some cases relearn them.

How am I going to become efficient at running if I am not running long distances?

The answer to this question has two parts : the first refers to the concept of specificity and the second is about third wave adaptations.
Specificity is the physiological theory that one must train a specific muscle/movement in order to develop strength and efficiency in that muscle movement. To avoid third wave adaptations (see below) CFE Strength& Conditioning does not have specificity to produce athletes that are "generalists" rather than specialized in one area. By doing CFE Strength& Conditioning  you will retain the generalist approach. While completing focused anaerobic endurance training you will develop the third wave adaptations necessary to become efficient at your sport/s.
Third wave adaptations occur through repetitive exposure to movements. These allow the body to become extremely efficient at movement. The traditional belief in endurance training  is that the more you run, the more efficient you will become. This is not correct. Studies show that running economy will be improved more through anaerobic training than endurance training (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.).
Stamina replaces LSD or aerobic training!

What does WOD mean?

Workout Of the Day

I am in the military and I need to ruck/run in boots/carry logs long distances : should I do this in addition to the running?

No : the same principles apply. Go short, and go hard. Learn the technique, then do it fast, then you can do it long. Ruck marching long distances has more to do with muscular endurance than with cardiovascular fitness. Muscular endurance can be trained more efficiently by CFE Strength & Conditioning than by walking for miles.

Military Prescription
Look for an additional military oriented workout per week.

I am a barefoot runner, how should I change the running workouts?

Don't. Your only consideration would be to ensure that some of your training volume be conducted on a training surface that reflects the surface where you wish to compete. For example, don't run solely on grass if you expect to run a marathon on hot concrete. At the same time, you don't have to conduct all of your training on concrete,  just enough to prepare your feet.

What type of shoes should I wear?

Racing Flats or as little a shoe as possible. Most companies have low profile models.
Studies demonstrate that barefoot runners are more efficient, and have a lower rate of injury in their lower limbs. A good introduction can be found athttp://sportsci.org/jour/0103/mw.htm

For CROSSFIT

DC Shoes: Flat and provide enough cushion to generate force in Olympic and weightlifting movements, including having the ability to box jump, jump rope and run anything under 800m in effectively.

Why 3+hours between Wods?

We recommend  the 3+ hour recovery time set up just for that reason, Recover! These intervals are meant to be done at high intensity. If you do the CFE WOD 10 min after the CFE S&C WOD, we can promise you that your workout will suffer for it . The second wod will not be of the quality and intensity that we would like to see. We do understand that you can only do what your schedule permits, but back to back WODs will not be "As hard as you can go"!

It is a great misunderstanding to think one has the ability to perform this workout and a CFE S&C wod back to back.

Rest days aren't the same for CFE S&C and CFE

Rest days on the programs are not the same for a couple of reasons. CFE Tempo/TT days are done on a strength off day.
Pay attention to your energy levels. Schedule complete rest days as you need them based on your performance levels and energy levels.

My performance seems to be not as good since changing over to this training what should I do?

The drop off is normal. There is an adaptation phase towards doing both of these WODS in a day. Keep an eye on your nutrition, if its not ON, get it dialed in! Pay attention to your energy and if you need some more rest.. Take IT!!

3-4 months is a good marker. We've seen much less and much more. You will have to judge it as to where you feel comfortable.

What distance race/event does the site prepare me for?
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The site is programmed for the masses. The site does not prepare for a certain distance race or event.

What should I be doing for warm up?
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Strength and Conditioning
Warm Up: Mobility
DROM: Dynamic Range of Motion
Exercise specific skill work, warm up/ramp up of weight and intensities. The shorter the workout, the longer the warm up.
Endurance
Run: 1/2 mile easy jog or equivalent for Swim/Bike/ C2.
Run: 3 sets of 3 different CrossFit Running drills of choice with brief (100-200m) jog increasing to sprint between each. Follow up with 3 sprints <100m. 80%, 90%, and 100%. Recover completely and begin workout.  Run Warm Up
Swim/Bike/ C2: 3 sets of 3 different skill specific drills, follow with equivalent distance like the run but is conducive to your sport. Finish with 3 short sprints of 80%, 90% and 100%. Recover completely and begin workout.
Rowing Warm Up

How should I plan my week?

Workouts will post on a 7 day schedule as if it were a single sport (SS) or multi sport (3S) athlete w/ the ability to do one short interval (SI) per week and one long interval (LI) per week per sport and or an added Stamina (Tempo/TT) on Saturday and or Sunday. Each sport will be labeled as to which day you should follow. This is how most athletes (novice to pro) are training following this program. Feel free to mix it back up any way you like. You will not offend us.
Strength: If you feel you would like more, have a lack of, or need more work in strength training this will post 3 days a week. ME: Max Effort. Usually consisting of working to a 2 rep max. If you feel you can get a 1RM PR then do so, if not, it is not necessary. DE: Dynamic Effort. Usually 2 reps at 50-70% (not limited to these) done as fast as possible. Think of a ball bouncing off the floor. You may choose to utilize bands, chains, boxes, boards, or whatever your little heart desires to mix it up and add to either of these. Remember ME is Max effort and DE is Dynamic and for speed!
CFE S&C: Will post 4-6 days per week. We will not post WODs each day. Follow as close to prescription as possible. Scaling is a MUST for the intention of sticking to standards of movement, period. Most of these workouts are intended to be less than 10-15 min with lots of intensity (but NOT limited too these time domains). If you are weak sauce in one of the 10 general physical skills (see CrossFit Journal!) specific movement / exercise, time domain, focus on this just until you are good at it. We will not post workouts each day, sometimes just time standards. This means you get more involved with your programming.
Endurance WOD: Will post as stated above as 3 different WODs throughout the week. Short Intervals (SI), Long interval (LI), Tempo/Time Trials (T/TT). Separate as we have designed, or to what fits your schedule. The interval cycles will repeat either 2 or 3 days per week. Again, if you are weak in a specific area (i.e., short intervals like 100m-300m, or longer intervals 3 min – 5 min) you should focus on this until you make progress. If you can NOT keep up with the demand, scale it back, as this is about progression, not destruction.
Skill: If you are not warming up properly, doing skill based work for each and every sport including strength, sport, or gymnastics (these are examples) you are not following the site as intended. Everything you do here should involve technique training, warm up, and cool downs based on the movements you are performing. If you are not doing this you are not following this site as intended. There is more work involved here than just lacing up your shoes and running 2-3 hrs at a time. Period.
Use at your own risk, and remember… Have FUN!
How a week should look:
Single Sport (SS): M: Str on / CFE S&C on / Endurance WOD off, T: CFE S&C: on / Endurance WOD Interval), W: Str on / CFE S&C / Endurance WOD: off, Th: CFE S&C on or off / Endurance WOD  Intervals, Fri: Str on / CFE S&C on or off / Endurance WOD off, Sat: CFE S&C on or off / Endurance WOD off or Tempo / Time Trial, Sun: Endurance WOD: off or Tempo / Time Trial

Multisport (3S): M: Str on / CFE S&C on / Endurance WOD Swim Interval, T: CFE S&C on / Endurance WOD Run Interval, W: Str on / CFE S&C on / Endurance WOD Bike Interval, Th: CFE S&C on or off / End16urance WOD Swim Interval, Fri: Str on / CFE S&C on or off / Endurance WOD off, Sat: CFE S&C on or off / Endurance WOD off or Run Tempo / Time Trial, Sun: Endurance WOD: off or Bike Tempo / Time Trial 
Rember this is a Template. The days that CFE Strength and/or CFE S&C wods are posted may vary during the different Cycles. If you need to move a wod to a different day move everything from that day to the new day.  Keep wods from the same day together.          
When your event approaches taper 1.5 : 1 week

PROGRAMMING TEMPLATE UPDATE Effective JANUARY 17, 2012 for Endurance Wods

The weekly Single-Sport (SS) and Multi-Sport (3S) templates have been updated to make each easier to follow and implement. The new template will also allow for (SS) and (3S) athletes to follow their respective programs better.

The day(s) within a week that (SS) and (3S) endurance are programmed/designed to be performed will be noted in parentheses:

"Sport (DAY)"

For example, "Swim (MON)" for a (3S) athlete denotes that on the front end of the week, the Swim is programmed for Monday.

For (3S) workouts on the weekends, athletes will sometimes have the option of performing either an Interval OR a Stamina-based workout in the form of a Tempo or Time Trial effort. These options, if available for a given week, will be noted in parentheses:

"Sport (FRI)"

"Sport (SAT or Tempo)"

"Sport (SUN or TT)"

Single-Sport

Single-Sport (SS) endurance workouts are programmed/designed to be performed on TUESDAYS, THURSDAYS, and SUNDAYS. However, to provide individual flexibility, these workouts will be posted each day. Athletes can change the template as needed.

To keep the integrity of the program and maximize results, stick to the programmed template as close as possible.

Multi-Sport

Multi-Sport (3S) endurance workouts are programmed/designed to performed on specific days of the week (varies depending on the week) to balance volume and ensure proper recovery. However, to provide individual flexibility, these will workouts will be posted each day. Athletes can change the template as needed.

To keep the integrity of the program and maximize results, stick to the programmed template as close as possible.

A sample Multi-Sport (3S) weekly template may look like this:

Monday: Swim Interval [will be noted as Swim (MON)]

Tuesday: Run Interval [will be noted as Run (TUES)]

Wednesday: Bike Interval [will be noted as Bike (WED)]

Thursday: OFF

Friday: Interval [Sport will vary] [will be noted as Sport (FRI)]

Saturday: Interval OR Tempo [Sport will vary] [will be noted as Sport (SAT or Tempo)]

Sunday: Interval OR Time Trial [Sport will vary] [will be noted as Sport (SUN or TT)]

Taper and recovery following a race; what should I be doing?

Single Sport Taper

Saturday, CF

Sunday, Choose 1 of the following based on your sport: 20 min swim,bike, run, or row

Monday, Rest

Tuesday, Lift Heavy 5X3 Back Squat @70% of 5X3 max

Wednesday, Helen @ 70% effort

Thursday, Choose 1 of the following based on your sport:

swim: 8X100m or 8X50m @70% effort 2 minute rest

bike: 8X 1/4 mile @ 70% effort 2 minute rest

run: 8X200 @ 70% effort 2 minute rest

row 8X 250m @70% effort 2 minute rest

Friday, Rest

Sat, Race or easy 15 min

Sun, Race. Follow any race with strength recovery as we've posted below as quickly as you can each day until you feel normal.

Multi Sport Taper

Sat, Run a.m.

CF p.m.

Sun, Easy 1 hour spin/ride

Mon, Heavy Lift 5X3 Back squat @70% of 5X3 max

Tues, swim a.m.

CF p.m. Helen @70% effort

Wed, REST

Thursday, Brick run-bike-run 800/1.5mile/800

Friday: Rest

Saturday, Race or easy 15 min

Sun, Race. Follow any race with strength recovery as we've posted on this site as quickly as you can each day until you feel normal.

Strength and Conditioning Recovery.

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

TERMINOLOGY

Time Trial = a measurement of maximum work capacity/power output over a set amount of time or distance.  The time trial is often called the race of truth.  It is done alone and should be re-tested under similar conditions and the same distance/time.  There should be nothing entertaining or fun about it. Until it is over of course, and if you are PRing it!

RPE: Rate Perceived Exertion. It is on a scale of 1 : 20. See the posted link.

Rx= as prescribed

INTERVALS: You should be trying to hold the fastest pace possible.

% of what? Use the indicated % of your best time for the prescribed distance or time. If you do not have a time or distance for what is prescribed go set one that will be used in future wods. Keep track of times/distances/paces with dates in a log book so you can refer back to them.

FOULS : when do I do them?

The fouls occur at the end of the entire workout. Not during!

Rest periods should I be doing anything?

You choose how you want to do it, but if you are going all out, you won't do much more than rest. If you want to walk, go for it. If you want to jog, go for it. If you want the most distance gained out of each interval you will rest. More does NOT = better.

No breaks on the set between rounds unless indicated. It is he/she who is proficient in all metabolic systems who will be most successful.

What does 4-8  X 400m mean?
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You will determine the number of repeats you complete taking into account the following things:
1. Your ability to maintain proper mechanics for the distance of 400 m (stay within your ability range)
2. The distance of the race or event you are training for.
You will complete 4 or 5 or 6 or 7 or 8 repeats.

What does hold 2-3 seconds mean?
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The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small deviation in times. This teaches pacing.

What does @ Body Weight mean?
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Add your body weight to the bar. For example if you weigh 120lbs add 120lbs to the bar for the exercise. If your body weight is more weight than you are able to do for the particular lift for the number of reps or rounds scale the weight accordingly.

What does the Letter/Cycle Represent?

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The letter of the cycle signifies a different cycle. Some are 8 weeks, some are 12 weeks, some may be a different number of weeks.
The cycles are so if an athlete or a coach wants to plan out X number of weeks prior to a race they can use one of the cycles to do so. Some want to have X number of weeks prior to a race planned out and not wait for the wods to post each day. The athlete or coach can use one of the cycles or a combination of the cycles to have their training planned out beforehand

How do I Figure Out Tempo Wod Times?
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Kaitlin’s Percentage Converter for Tempo Efforts
P + (P x (1 – E)) = G
P = fastest time for the distance. Convert to seconds.
E = Desired effort level in decimal form (90% = .90)
G = Goal time in seconds
Example: 90% of 10k TT Pace
So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:
2,880 + (2,880 x .10) = G
3,168 seconds=  52.8 minute 10K


On swim wods what does on 2:30 mean?
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On 2:30 means you have 2 minutes and 30 seconds to complete the distance and rest before leaving on the next repeat. You will leave every 2:30. If you are not able to complete the distance and rest enough to keep all repeats within the given range then scale the distance. Do not add to the interval.

How do I set the C2 for calories?
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You can change what is on the display. Press change units when viewing any graphic display, or when viewing workout results Change pace from meters/watts to calories.

What does 1.5 X BW mean?
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The weight for the lift is one and a half times your body weight. For example a 200 pound person would use  300 pounds.

What do I do for ME set or DE sets?
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ME = Max Effort.
Typically working to a 2 rep max for 5 sets but not limited to that. If 1RM PR is there take it, if not don’t.
To perform the max effort method progress to heavy weights for 1 to 3 repetitions per set.
The heavy load (near max weight) recruits the most motor units. The lifter will learn to fire these motor units in a more efficient way and improve motor coordination (your body’s “wiring” for using muscle).
During max effort we are primarily training muscles rather than movement. I will clarify. The purpose of an agility ladder is training a movement. Heavy squat is for training muscles. (Synergy Athletics)
 
DE= Dynamic Effort
Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec
Dynamic effort lifts involve moving a submaximal weight with maximal speed. The percentage of your 1 RM used for dynamic effort workouts depend on how trained and experienced you are with the dynamic effort method. Example of a dynamic effort set: Bench Press 8 x 3. Lower the weight quickly to right above the chest, reverse directions and press it to lock out as fast as humanly possible. If the lifter’s 1Rm is 400 lbs example sets could be 185 x 3 sets, 200 x 3 sets, 225 x 2 sets.
Increasing weight is not as important as increasing speed and rate of force development. (Synergy Athletics)

In the farmer’s walk is the weight listed in each hand?
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In the farmer’s walk the weight listed is the total weight. For example:
100 ft Farmer’s Walk 95/65 Men will have 95lbs total, women will have 65lbs total.

What does accommodating resistance mean?

Use bands or chains.

Weight Vests which do I use?

 Visit Rogue Fitness for different options available for weight vests.

Gradually increase the amount of weight you train with. There will be an adjustment time when first adding weight to your wods.

What are the signs of overtraining?

Not sleeping, eating, mood swings, you are pushing as hard as you can and getting medicore/poor results. There are an infinite number of signs for overtraining. Be aware of them, and know that you are responsible for understanding this. More is not better, and rest/recovery is the reason you get faster.

I would like more information on SMR (Self Myofascial Release)

Use the following link to Network Fitness which has demo videos and many resources on how to perform SMR.
Also, refer to the Mobility WOD posted by Kelly Starrett.

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