Members of the Month (September)
Congratulations to all the Members of the Month for September!
InnerFight: Lynzi Spindley
Lynzi's dedication to her training extends far beyond the month of September. She has continued her commitment to training and has seen epic results. She shows up, trains hard, and is truly a valued member of our community!
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Youth: Julian Ignaciuk
Congratulations to Julian Ignaciuk, our September Youth Member of the Month! Julian has been a dedicated member of our kids' program for an impressive 4 years, and his hard work and positive attitude have not gone unnoticed.
He is always focused and ready to learn, and he pushes himself to improve every session. We have been so impressed by his progress in strength, technique, and overall fitness.
This month, Julian reached a new milestone by mastering toes-to-bar! It is a testament to his dedication and perseverance. Keep up the amazing work, Julian!
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Endurance: Humaid Alghandi
"Everything in life is a choice." This is how Humaid thinks about his daily, monthly, and yearly decisions. In August, Humaid was travelling for four weeks, but made choices based on the knowledge that he is racing the Xterra World Championships in September, while also ensuring that his family (of 10!) had a great summer vacation. He compromised on his training but not on his values. He showed his unwavering values once again two weeks ago when many things went wrong before a session started! He could have gone home and said, "Not today." Instead, he searched for solutions, changed his expectations, and reminded himself what "No Weakness" means. He is a leader in our community, and we're so proud to award him Member of the Month!
Ladies Run Club: Ruth Bagnall
This month Ruth celebrated her three-year anniversary with LRC. During that time, Ruth has run countless races with us, both locally and internationally. Ruth is incredibly personable and always welcomes new runners to LRC effortlessly with a smile. Thank you for being a key member.
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Endurance - Ireland: Laura Cannon
Always remember your 'why', set your expectations, and, generally speaking, things will always be good. Laura switched to 1:1 coaching at the end of July to focus more on her running-specific goals. This hasn’t been easy for Laura since returning to running after her back operation. Laura ran the Dublin Half Marathon last weekend, and although we fell slightly short of the time target set, her feedback came straight back to her 'why'. She said, "I am really delighted to have crossed the finish line. This time last year, I didn’t think I would ever be able to run that distance again."
We want to recognise Laura and her powerful 'why'. You’ve shown us that running is so much more than time and speed. Great work!
.jpeg)
Endurance - New Zealand: Amie Ellis
Congratulations to Amie Ellis for being our Member of the Month for September.
Amie joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work this week.
Amie is dedicated to helping herself feel good as a Mum of two, showing up to run and strength sessions ready to improve week in, week out.
She has made the most of the extra runs, working hard to fit them into her week either with the buggy or (ideally) without it! We often talked about going for a 40–60 minute run by yourself as something we crave!
Her running is strong, and she’s ready to level up again by joining us for Friday coffee runs.
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
This week we return to another classic session, running 400’s that build from 10km pace down to 1km pace. The perfect way to build
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This week's ride is 2 building threshold efforts finished with some hard sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
This run starts with 2 fartlek blocks that will build fatigue that then goes into a 20-minute tempo block, as we run on fatigue at tempo we will improve our ability to judge pace and focus on form.
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we’ll ride out from the bottom of the stick and taking in the lovely rolling Jurrasic hills and working as a team to get the distance done.
Start time: 05:59 am
Session Length: 1 hour
Location: Bottom of the stick
Sunday Duathlon
Preparations continue for our triathletes as we use the rolling hills of Al Qudra to tackle race paces for both ride and run.
Start time: 05:59 am
Session Length: 1 hour
Location: Here
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
InnerFight: Lynzi Spindley
Lynzi's dedication to her training extends far beyond the month of September. She has continued her commitment to training and has seen epic results. She shows up, trains hard, and is truly a valued member of our community!
Youth: Julian Ignaciuk
Congratulations to Julian Ignaciuk, our September Youth Member of the Month! Julian has been a dedicated member of our kids' program for an impressive 4 years, and his hard work and positive attitude have not gone unnoticed.
He is always focused and ready to learn, and he pushes himself to improve every session. We have been so impressed by his progress in strength, technique, and overall fitness.
This month, Julian reached a new milestone by mastering toes-to-bar! It is a testament to his dedication and perseverance. Keep up the amazing work, Julian!
Endurance: Humaid Alghandi
"Everything in life is a choice." This is how Humaid thinks about his daily, monthly, and yearly decisions. In August, Humaid was travelling for four weeks, but made choices based on the knowledge that he is racing the Xterra World Championships in September, while also ensuring that his family (of 10!) had a great summer vacation. He compromised on his training but not on his values. He showed his unwavering values once again two weeks ago when many things went wrong before a session started! He could have gone home and said, "Not today." Instead, he searched for solutions, changed his expectations, and reminded himself what "No Weakness" means. He is a leader in our community, and we're so proud to award him Member of the Month!
Ladies Run Club: Ruth Bagnall
This month Ruth celebrated her three-year anniversary with LRC. During that time, Ruth has run countless races with us, both locally and internationally. Ruth is incredibly personable and always welcomes new runners to LRC effortlessly with a smile. Thank you for being a key member.
Endurance - Ireland: Laura Cannon
Always remember your 'why', set your expectations, and, generally speaking, things will always be good. Laura switched to 1:1 coaching at the end of July to focus more on her running-specific goals. This hasn’t been easy for Laura since returning to running after her back operation. Laura ran the Dublin Half Marathon last weekend, and although we fell slightly short of the time target set, her feedback came straight back to her 'why'. She said, "I am really delighted to have crossed the finish line. This time last year, I didn’t think I would ever be able to run that distance again."
We want to recognise Laura and her powerful 'why'. You’ve shown us that running is so much more than time and speed. Great work!
Endurance - New Zealand: Amie Ellis
Congratulations to Amie Ellis for being our Member of the Month for September.
Amie joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work this week.
Amie is dedicated to helping herself feel good as a Mum of two, showing up to run and strength sessions ready to improve week in, week out.
She has made the most of the extra runs, working hard to fit them into her week either with the buggy or (ideally) without it! We often talked about going for a 40–60 minute run by yourself as something we crave!
Her running is strong, and she’s ready to level up again by joining us for Friday coffee runs.
Track Tuesday
This week we return to another classic session, running 400’s that build from 10km pace down to 1km pace. The perfect way to build
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This week's ride is 2 building threshold efforts finished with some hard sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
This run starts with 2 fartlek blocks that will build fatigue that then goes into a 20-minute tempo block, as we run on fatigue at tempo we will improve our ability to judge pace and focus on form.
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we’ll ride out from the bottom of the stick and taking in the lovely rolling Jurrasic hills and working as a team to get the distance done.
Start time: 05:59 am
Session Length: 1 hour
Location: Bottom of the stick
Sunday Duathlon
Preparations continue for our triathletes as we use the rolling hills of Al Qudra to tackle race paces for both ride and run.
Start time: 05:59 am
Session Length: 1 hour
Location: Here
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
InnerFight: Lynzi Spindley
Lynzi's dedication to her training extends far beyond the month of September. She has continued her commitment to training and has seen epic results. She shows up, trains hard, and is truly a valued member of our community!
Youth: Julian Ignaciuk
Congratulations to Julian Ignaciuk, our September Youth Member of the Month! Julian has been a dedicated member of our kids' program for an impressive 4 years, and his hard work and positive attitude have not gone unnoticed.
He is always focused and ready to learn, and he pushes himself to improve every session. We have been so impressed by his progress in strength, technique, and overall fitness.
This month, Julian reached a new milestone by mastering toes-to-bar! It is a testament to his dedication and perseverance. Keep up the amazing work, Julian!
Endurance: Humaid Alghandi
"Everything in life is a choice." This is how Humaid thinks about his daily, monthly, and yearly decisions. In August, Humaid was travelling for four weeks, but made choices based on the knowledge that he is racing the Xterra World Championships in September, while also ensuring that his family (of 10!) had a great summer vacation. He compromised on his training but not on his values. He showed his unwavering values once again two weeks ago when many things went wrong before a session started! He could have gone home and said, "Not today." Instead, he searched for solutions, changed his expectations, and reminded himself what "No Weakness" means. He is a leader in our community, and we're so proud to award him Member of the Month!
Ladies Run Club: Ruth Bagnall
This month Ruth celebrated her three-year anniversary with LRC. During that time, Ruth has run countless races with us, both locally and internationally. Ruth is incredibly personable and always welcomes new runners to LRC effortlessly with a smile. Thank you for being a key member.
Endurance - Ireland: Laura Cannon
Always remember your 'why', set your expectations, and, generally speaking, things will always be good. Laura switched to 1:1 coaching at the end of July to focus more on her running-specific goals. This hasn’t been easy for Laura since returning to running after her back operation. Laura ran the Dublin Half Marathon last weekend, and although we fell slightly short of the time target set, her feedback came straight back to her 'why'. She said, "I am really delighted to have crossed the finish line. This time last year, I didn’t think I would ever be able to run that distance again."
We want to recognise Laura and her powerful 'why'. You’ve shown us that running is so much more than time and speed. Great work!
Endurance - New Zealand: Amie Ellis
Congratulations to Amie Ellis for being our Member of the Month for September.
Amie joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work this week.
Amie is dedicated to helping herself feel good as a Mum of two, showing up to run and strength sessions ready to improve week in, week out.
She has made the most of the extra runs, working hard to fit them into her week either with the buggy or (ideally) without it! We often talked about going for a 40–60 minute run by yourself as something we crave!
Her running is strong, and she’s ready to level up again by joining us for Friday coffee runs.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
This week we return to another classic session, running 400’s that build from 10km pace down to 1km pace. The perfect way to build
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This week's ride is 2 building threshold efforts finished with some hard sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
This run starts with 2 fartlek blocks that will build fatigue that then goes into a 20-minute tempo block, as we run on fatigue at tempo we will improve our ability to judge pace and focus on form.
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we’ll ride out from the bottom of the stick and taking in the lovely rolling Jurrasic hills and working as a team to get the distance done.
Start time: 05:59 am
Session Length: 1 hour
Location: Bottom of the stick
Sunday Duathlon
Preparations continue for our triathletes as we use the rolling hills of Al Qudra to tackle race paces for both ride and run.
Start time: 05:59 am
Session Length: 1 hour
Location: Here
InnerFight: Lynzi Spindley
Lynzi's dedication to her training extends far beyond the month of September. She has continued her commitment to training and has seen epic results. She shows up, trains hard, and is truly a valued member of our community!
Youth: Julian Ignaciuk
Congratulations to Julian Ignaciuk, our September Youth Member of the Month! Julian has been a dedicated member of our kids' program for an impressive 4 years, and his hard work and positive attitude have not gone unnoticed.
He is always focused and ready to learn, and he pushes himself to improve every session. We have been so impressed by his progress in strength, technique, and overall fitness.
This month, Julian reached a new milestone by mastering toes-to-bar! It is a testament to his dedication and perseverance. Keep up the amazing work, Julian!
Endurance: Humaid Alghandi
"Everything in life is a choice." This is how Humaid thinks about his daily, monthly, and yearly decisions. In August, Humaid was travelling for four weeks, but made choices based on the knowledge that he is racing the Xterra World Championships in September, while also ensuring that his family (of 10!) had a great summer vacation. He compromised on his training but not on his values. He showed his unwavering values once again two weeks ago when many things went wrong before a session started! He could have gone home and said, "Not today." Instead, he searched for solutions, changed his expectations, and reminded himself what "No Weakness" means. He is a leader in our community, and we're so proud to award him Member of the Month!
Ladies Run Club: Ruth Bagnall
This month Ruth celebrated her three-year anniversary with LRC. During that time, Ruth has run countless races with us, both locally and internationally. Ruth is incredibly personable and always welcomes new runners to LRC effortlessly with a smile. Thank you for being a key member.
Endurance - Ireland: Laura Cannon
Always remember your 'why', set your expectations, and, generally speaking, things will always be good. Laura switched to 1:1 coaching at the end of July to focus more on her running-specific goals. This hasn’t been easy for Laura since returning to running after her back operation. Laura ran the Dublin Half Marathon last weekend, and although we fell slightly short of the time target set, her feedback came straight back to her 'why'. She said, "I am really delighted to have crossed the finish line. This time last year, I didn’t think I would ever be able to run that distance again."
We want to recognise Laura and her powerful 'why'. You’ve shown us that running is so much more than time and speed. Great work!
Endurance - New Zealand: Amie Ellis
Congratulations to Amie Ellis for being our Member of the Month for September.
Amie joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work this week.
Amie is dedicated to helping herself feel good as a Mum of two, showing up to run and strength sessions ready to improve week in, week out.
She has made the most of the extra runs, working hard to fit them into her week either with the buggy or (ideally) without it! We often talked about going for a 40–60 minute run by yourself as something we crave!
Her running is strong, and she’s ready to level up again by joining us for Friday coffee runs.
InnerFight: Lynzi Spindley
Lynzi's dedication to her training extends far beyond the month of September. She has continued her commitment to training and has seen epic results. She shows up, trains hard, and is truly a valued member of our community!
Youth: Julian Ignaciuk
Congratulations to Julian Ignaciuk, our September Youth Member of the Month! Julian has been a dedicated member of our kids' program for an impressive 4 years, and his hard work and positive attitude have not gone unnoticed.
He is always focused and ready to learn, and he pushes himself to improve every session. We have been so impressed by his progress in strength, technique, and overall fitness.
This month, Julian reached a new milestone by mastering toes-to-bar! It is a testament to his dedication and perseverance. Keep up the amazing work, Julian!
Endurance: Humaid Alghandi
"Everything in life is a choice." This is how Humaid thinks about his daily, monthly, and yearly decisions. In August, Humaid was travelling for four weeks, but made choices based on the knowledge that he is racing the Xterra World Championships in September, while also ensuring that his family (of 10!) had a great summer vacation. He compromised on his training but not on his values. He showed his unwavering values once again two weeks ago when many things went wrong before a session started! He could have gone home and said, "Not today." Instead, he searched for solutions, changed his expectations, and reminded himself what "No Weakness" means. He is a leader in our community, and we're so proud to award him Member of the Month!
Ladies Run Club: Ruth Bagnall
This month Ruth celebrated her three-year anniversary with LRC. During that time, Ruth has run countless races with us, both locally and internationally. Ruth is incredibly personable and always welcomes new runners to LRC effortlessly with a smile. Thank you for being a key member.
Endurance - Ireland: Laura Cannon
Always remember your 'why', set your expectations, and, generally speaking, things will always be good. Laura switched to 1:1 coaching at the end of July to focus more on her running-specific goals. This hasn’t been easy for Laura since returning to running after her back operation. Laura ran the Dublin Half Marathon last weekend, and although we fell slightly short of the time target set, her feedback came straight back to her 'why'. She said, "I am really delighted to have crossed the finish line. This time last year, I didn’t think I would ever be able to run that distance again."
We want to recognise Laura and her powerful 'why'. You’ve shown us that running is so much more than time and speed. Great work!
Endurance - New Zealand: Amie Ellis
Congratulations to Amie Ellis for being our Member of the Month for September.
Amie joined Mums Run Club this term with the aim to work on her postpartum running base and continue forming strong habits before heading back to work this week.
Amie is dedicated to helping herself feel good as a Mum of two, showing up to run and strength sessions ready to improve week in, week out.
She has made the most of the extra runs, working hard to fit them into her week either with the buggy or (ideally) without it! We often talked about going for a 40–60 minute run by yourself as something we crave!
Her running is strong, and she’s ready to level up again by joining us for Friday coffee runs.
One-Hour Workout: Revving Your Swim Engine
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