Luke Humphrey
Running, United States

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Fall Marathon Training: Week #10

Fall Marathon Training: Week #10 9/6/10-9/12/2010   Last week was the peak of the mileage, but now we are getting into the two toughest weeks of workouts. This week ended with our trademark “Simulator” of 26.2 Kilometers at race pace. Next week will include a couple workouts, then the other trademark “2x6 miler.” So, while the mileage is coming down, the intensity will remain quite high.   Monday

Date: 09/06/2010 8:00:00 AM
Type: Easy Run
Course: Chicago Bear Loop
Distance: 14 mi
Time: 1:29:30 (6:23 / mi)
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Light Rain
Intensity: Moderate
Overall Feeling: Average
Comments: Felt ok. Nothing different.
 
Date: 09/06/2010 4:00:00 PM
Type: Easy Run
Distance: 6 mi
Time: 39:10 (6:31 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Cloudy & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Out and back on Brewster. Felt ok.
    Tuesday
Date: 09/07/2010 8:00:00 AM
Type: Easy Run
Course: Stony Trails
Distance: 14 mi
Time: 1:29:20 (6:22 / mi)
Temperature: 61°F to 70°F
Wind: Significant Wind
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Out to the trails. Puttin the time in.
 
Date: 09/07/2010 4:30:00 PM
Type: Easy Run
Distance: 6 mi
Time: 39:18 (6:33 / mi)
Temperature: 81°F to 90°F
Wind: Significant Wind
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Last 2 miles straight into a 30 mph wind. Pow! Right in the kissa!
    Wednesday
Date: 09/08/2010 8:00:00 AM
Workout: 3x3miles
Course: Boat Launch
Distance: 9 mi
Time: 43:52.00 (4:52 / mi)
Warmup/Cooldown: 8 mi
Temperature: 51°F to 60°F
Wind: Significant Wind
Conditions: Cloudy & Dry
Intensity: Hard
Overall Feeling: Average
Comments: Tough one. Wind was howling, and seemed to be in our face the entire way around.

1st 3: 14:38 (4:53, 4:54, 4:50)
6:40 mile jog
2nd 3: 14:47 (4:50, 4:54, 5:03)
7:06 mile jog
3rd 3: 14:38 (4:51, 4:53, 4:53)
 
Date: 09/08/2010 4:30:00 PM
Type: Easy Run
Distance: 4 mi
Time: 26:40 (6:40 / mi)
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Bird house loop with Mike
  Thursday
Date: 09/09/2010 8:00:00 AM
Type: Easy Run
Distance: 14 mi
Time: 1:31:00 (6:30 / mi)
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Cloudy & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Bloomer Yates, legs beat up a little
 
Date: 09/09/2010 4:00:00 PM
Type: Easy Run
Distance: 6 mi
Time: 38:30 (6:25 / mi)
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Cloudy & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Out and back on Brewster. A litle Hank Jr. and Ted Nugent to pass the time.
    Friday
Date: 09/10/2010 8:00:00 AM
Type: Easy Run
Distance: 14 mi
Time: 1:30:00 (6:25 / mi)
Temperature: 51°F to 60°F
Wind: Significant Wind
Comments: Keepin the train rolling.
 
Date: 09/10/2010 6:30:00 PM
Type: Easy Run
Distance: 6 mi
Time: 40:00 (6:40 / mi)
Temperature: 71°F to 80°F
Wind: Significant Wind
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Easy with Mike after work.
    Saturday
Date: 09/11/2010 8:00:00 AM
Type: Easy Run
Distance: 14 mi
Time: 1:31:00 (6:30 / mi)
Comments: Back home for the CMHS xc meet for Coach Noll's retirement. On the Fred Meijer Trail
    Sunday
Date: 09/12/2010 7:30:00 AM
Workout: Marathon Pace Run
Course: Paint Creek Out/back
Distance: 16.28 mi
Time: 1:22:01.00 (5:02 / mi)
Warmup/Cooldown: 6 mi
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Cloudy & Humid
Intensity: Hard
Overall Feeling: Average
Comments: My fastest stimulator to date. NYC in 2008 was 1:22:24 and I felt like I was ine really good shape then. Take into account my mileage has been higher for longer and I am very very pleased. Mike and I were talking the whole time,too. Was hard, but managable. Never felt like I was in over my head.
    Week Total: 137.3

Posted By: Luke  Humphrey On 12 Sep 2010 AT 2:33 PM | 0 COMMENTS
Topics: General

Fall Marathon Training: Week #9

Fall Marathon Training 8/30-9/5/2010   This week ended up being my highest week ever. I have been in the 140 mile range plenty of times, but have never cracked it. The week was solid, with plenty of workouts and obviously, volume. Felt pretty rough in the middle of the week, but a trip to Chicago rejuvenated me and my spirits. I am very excited for the next 5 weeks to come and go so that we can just race!   My log for the week:   MONDAY  

Date: 08/30/2010 8:00:00 AM
Workout: 8x1000 meters
Course:  
Distance: 5 mi
Time: 23:45.00 (4:45 / mi)
Warmup/Cooldown: 10 mi
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Hard
Overall Feeling: Average
Comments: 8xk on the track at 20 seconds faster than pace. Goal would have been 2:58 range. 400 jog recovery in between. Super warm and swampy. Last couple fairly tough, but felt a lot smoother than I thought I would.

2:55.2 (1:51)
2:55.5 (1:43.6)
2:55.6 (1:46.0)
2:56.7 ((1:41.1)
2:55.7 (1:46.3)
2:56.7 (1:38.8)
2:55.2 (1:45.0)
2:55.6 (1:58.4)
 
Date: 08/30/2010 6:30:00 PM
Type: Easy Run
Distance: 8.1 mi
Time: 50:12 (6:11 / mi)
Temperature: 81°F to 90°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Should've forced myself to slow down, but couldn't help it...
    TUESDAY
Date: 08/31/2010 8:00:00 AM
Type: Easy Run
Course: Stony Trails
Distance: 14 mi
Time: 1:30:50 (6:29 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Out to the trails. Nice to get some dirt.
 
Date: 08/31/2010 4:30:00 PM
Type: Easy Run
Distance: 8 mi
Time: 50:10 (6:16 / mi)
Temperature: 91°F to 100°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Down to the drinking fountain at the police station and back.
  WEDNESDAY  
Date: 09/01/2010 8:00:00 AM
Type: Easy Run
Distance: 14 mi
Time: 1:30:03 (6:25 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Down to Bloomer Yates and through the trails.
 
Date: 09/01/2010 6:00:00 PM
Type: Easy Run
Distance: 4 mi
Time: 26:00 (6:30 / mi)
Temperature: 91°F to 100°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Snuck 4 miles in before the marathon clinic. Looong day...
  THURSDAY
Date: 09/02/2010 8:00:00 AM
Workout: 5x2 mile
Course: Boat Launch
Distance: 10 mi
Time: 48:33.00 (4:51 / mi)
Warmup/Cooldown: 8 mi
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Cloudy & Humid
Intensity: Hard
Overall Feeling: Average
Comments: Felt way better than I was expecting to. Poor Mike's sinus' are jacked so ended up solo on the last couple. Felt very strong and smooth.

1- 9:43
3:17
2-9:44
4:10
3-9:43
4:20
4-9:43
4:00
5-9:41
 
Date: 09/02/2010 4:00:00 PM
Type: Easy Run
Distance: 7.16 mi
Time: 47:25 (6:37 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Light Rain
Intensity: Moderate
Overall Feeling: Average
Comments: The rain felt good. Can feel the cooler weather coming in.
  FRIDAY
Date: 09/03/2010 8:00:00 AM
Workout: Long Run
Course: Hart Middle School
Distance: 18.17 mi
Time: 1:54:33.00 (6:18 / mi)
Warmup/Cooldown: 0 mi
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Light Rain
Intensity: Moderate
Overall Feeling: Average
Comments: Tried to take it easy, but still eneded up at 6:18 pace. Is that a good sign?
 
Date: 09/03/2010 7:00:00 PM
Type: Easy Run
Distance: 5 mi
Time: 36:30 (7:18 / mi)
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Cloudy & Dry
Intensity: Easy
Overall Feeling: Average
Comments: Shakeout w Mike along the laskeshore path in Chicago.
    SATURDAY
Date: 09/04/2010 7:00:00 AM
Type: Easy Run
Distance: 14 mi
Temperature: 51°F to 60°F
Wind: Significant Wind
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Legs felt pretty rough. Didn't even time the run as it was a lot of stop and go. Is nice to be on the course, though!
 
Date: 09/04/2010 4:00:00 PM
Type: Easy Run
Distance: 6 mi
Time: 41:50 (6:58 / mi)
Comments: Last 6 miles of the marathon course.
  SUNDAY
Date: 09/05/2010 7:00:00 AM
Workout: Long Run
Course:  
Distance: 20 mi
Time: 2:06:20.00 (6:19 / mi)
Warmup/Cooldown: 0 mi
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Way to cap my first 150 mile week! Long run on the last 20 of the marathon course. Felt pretty good. Really didn't seem like 20 miles.
  Total for the week: 151.5 miles. Oofta! Finally at the plateau.

Posted By: Luke  Humphrey On 06 Sep 2010 AT 11:09 AM | 0 COMMENTS
Topics: General

Fall Marathon Training: Week #8

Fall Marathon Training 8/23/10-8/29/10   This was my second week above 140 miles. I have been up to this range before, but not since I did one week at 140 back in March of 2009. It’s really not as hard as you would think. I get up and run. Then I go to work. Then I come home, run, eat dinner and pass out. I may be weird, but for some reason, I find peace in the simplicity of it.   Anyway, here’s my log from last week:   Monday:

Date: 08/23/2010 8:00:00 AM
Type: Easy Run
Distance: 14 mi
Time: 1:29:10 (6:22 / mi)
Comments: Another day, another 14 miler.
 
Date: 08/23/2010 6:30:00 PM
Type: Easy Run
Distance: 8.25 mi
Time: 52:56 (6:24 / mi)
Comments: Easy after work.
  Tuesday:
Date: 08/24/2010 7:30:00 AM
Workout: Long Run
Course:  
Distance: 22 mi
Time: 2:02:30.00 (5:34 / mi)
Warmup/Cooldown: 0 mi
Comments: Hot from the gun. Anywhere from 5:15-5:50. Cooled down 2 miles at 6:30 pace.
    Wednesday:
Date: 08/25/2010 8:00:00 AM
Type: Easy Run
Course: Twinkler
Distance: 14 mi
Time: 1:32:50 (6:37 / mi)
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: I think a group decision to take it easier today.
 
Date: 08/25/2010 6:30:00 PM
Type: Easy Run
Distance: 7 mi
Time: 45:50 (6:32 / mi)
Temperature: 71°F to 80°F
Wind: No Wind
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Easy after work. Felt pretty decent.
    Thursday
Date: 08/26/2010 8:00:00 AM
Type: Easy Run
Distance: 14.15 mi
Time: 1:29:15 (6:18 / mi)
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Another 14 miler in the books.
 
Date: 08/26/2010 6:30:00 PM
Type: Easy Run
Distance: 7.15 mi
Time: 47:15 (6:36 / mi)
Comments: Easy after work. Down Tienken to Trail up University and home.
    Friday:
Date: 08/27/2010 8:00:00 AM
Workout: 2x4miles
Course: Boat Launch
Distance: 8 mi
Time: 40:06.00 (5:00 / mi)
Warmup/Cooldown: 7 mi
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Comments: Weather was great, felt pretty decent. Just a little tired from the mileage.

20:03
6:19
20:02
 
Date: 08/27/2010 2:00:00 PM
Type: Easy Run
Distance: 4.15 mi
Time: 28:15 (6:48 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Easy
Comments: Easy from the hospital at lunch. Surprise retirement party for coworker after work.
  Saturday:
Date: 08/28/2010 8:00:00 AM
Type: Easy Run
Course: Shephard Loop
Distance: 14 mi
Time: 1:32:20 (6:35 / mi)
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Easy run with a small group today.
 
Date: 08/28/2010 6:00:00 PM
Type: Easy Run
Distance: 6.4 mi
Time: 43:13 (6:45 / mi)
Temperature: 81°F to 90°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Felt like old times with the crew!
    Sunday:
Date: 08/29/2010 8:00:00 AM
Type: Easy Run
Distance: 16 mi
Time: 1:39:32 (6:13 / mi)
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Legs a little beat up, but probably should be at this point.
 
Date: 08/29/2010 6:00:00 PM
Type: Easy Run
Distance: 4.1 mi
Time: 27:42 (6:45 / mi)
Temperature: 81°F to 90°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Easy
Overall Feeling: Average
Comments: Pretty hot out. Took it easy with Morg, Reneau, and Yacho
    About 146 miles this week. The highest I have been in years. Try for 150 for the next two weeks and then start bringing it down.  

Posted By: Luke  Humphrey On 31 Aug 2010 AT 12:54 PM | 0 COMMENTS
Topics: General

Fall Marathon Training: Week #7

Fall Marathon Training: 8/16/2010-8/22/2010   This was a great week of training. The weather is still trying to hold on for that last summer push. The mileage was up at 142 and things seem to be coming around! Getting excited for the race, excited to see what I can do.   MONDAY

Date: 08/16/2010 8:00:00 AM
Type: Easy Run
Distance: 15 mi
Time: 1:33:30 (6:14 / mi)
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Tried a loop that was different. A little long.
 
Date: 08/16/2010 6:30:00 PM
Type: Easy Run
Distance: 5 mi
Time: 33:04 (6:36 / mi)
Temperature: 81°F to 90°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Easy after work. No flat runs from the house!
    TUESDAY
Date: 08/17/2010 8:00:00 AM
Type: Easy Run
Distance: 14.4 mi
Time: 1:31:40 (6:21 / mi)
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Same stuff different day
 
Date: 08/17/2010 3:30:00 PM
Type: Easy Run
Distance: 6 mi
Time: 40:00 (6:40 / mi)
Comments: Easy from the RO store, before the team night.
  WEDNESDAY
Date: 08/18/2010 8:00:00 AM
Workout: 3x3miles
Course: Boat Launch
Distance: 9 mi
Time: 45:00.00 (5:00 / mi)
Warmup/Cooldown: 8 mi
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Cloudy & Humid
Intensity: Hard
Comments: Felt much better than the 3x2. Feeling more comfortable at pace. Feels harder because my easy days are more effort than I have run in a good couple years. Feels good, though

3 miles- 15:01
1 mile- 6:20
3 miles- 15:01
1 mile- 6:40 (morgan p*** break)
3 miles 14:58

Solid!
 
Date: 08/18/2010 6:30:00 AM
Type: Easy Run
Distance: 5 mi
Time: 32:30 (6:30 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Felt better than I thought I would.
  THURSDAY
Date: 08/19/2010 8:00:00 AM
Type: Easy Run
Distance: 14.3 mi
Time: 1:31:30 (6:23 / mi)
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Legs a little beat up, but I would think that is to be expected.
 
Date: 08/19/2010 3:00:00 PM
Type: Easy Run
Distance: 6 mi
Time: 39:50 (6:38 / mi)
Temperature: 81°F to 90°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: That wasn't a good loop. Back to the drawing board.
  FRIDAY
Date: 08/20/2010 7:35:00 AM
Type: Easy Run
Course: Stony Trails
Distance: 14 mi
Time: 1:29:30 (6:23 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Cloudy & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Stony trails w/ group. Trees were down!
 
Date: 08/20/2010 6:30:00 PM
Type: Easy Run
Distance: 6 mi
Time: 39:20 (6:33 / mi)
Temperature: 81°F to 90°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Almost got smoked by some s***** broad in a Mercedes.
  SATURDAY
Date: 08/21/2010 9:30:00 AM
Workout: Tempo Run
Course: Cider Mill Loop
Distance: 10 mi
Time: 50:43.00 (5:04 / mi)
Warmup/Cooldown: 7 mi
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Cloudy & Humid
Intensity: Hard
Overall Feeling: Average
Comments: 10 mile tempo. Swamp Donkey! Given the gravel roads, hills, and weather, I am very very happy with this!

5:07
4:57
5:02
5:09
5:04
5:05
5:06
5:10
5:04
4:59
 
Date: 08/21/2010 5:00:00 PM
Type: Easy Run
Distance: 4 mi
Time: 27:40 (6:55 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Easy
Overall Feeling: Average
Comments: Putzed a shakeout. No garmen, just time.
 
SUNDAY
Date: 08/22/2010 8:00:00 AM
Type: Easy Run
Course: Hart Middle School
Distance: 14 mi
Time: 1:28:00 (6:17 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Cloudy & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Felt surprisingly good after yesterday. Mike and I wanted to take it easy. Just running comfortably and were hitting 5:59-6:00 pace. I can tell I am in so much better shape than what I have been in for some time. I have good feelings about this fall. Not trying to force anything, just running.
 
Date: 08/22/2010 4:30:00 PM
Type: Easy Run
Distance: 5 mi
Time: 33:30 (6:42 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Easy
Overall Feeling: Average
Comments: Putzed the pm run. Yacho rode her bike with me.
    Total Mileage for the week: 142.7 miles.  

Posted By: Luke  Humphrey On 22 Aug 2010 AT 3:06 PM | 0 COMMENTS
Topics: General

Fall Marathon Training: Week #6

Fall Marathon Training Week 8/9/2010-8/15/2010   Sorry for the delay, I know everyone was hanging on the edge of your seats for this one! It was an incredibly busy week last week and has trickled into this week. That’s why it’s Thursday and this thing is just getting done. Mike and Kelly Morgan and myself have moved into the Sell residence as Brian and the family have moved back to PA so Brian get his butt back in school. We did that over three days last week. With all three of us running a marathon, the unpacking isn’t quite done, because sleep is priority number one for all of us. Saturday involved Mike, myself, and our good friend Ryan Sheehan going to the Black Keys concert downtown at the Fillmore Theater. We completely rocked our faces off! Great show! All that, plus a 130 mile week has brought us to today, where I am finally putting together a summary.   Last week:   Monday: AM: Megatron loop that Morgan devised. 1:29, 14 miles. PM: Easy in Bloomer, after work. 33:26, 5 miles   Tuesday AM: Gallagher loop. Big argument about calories. There may or may not have been a letsrun thread started regarding the topc. 1:17:30 for 12 miles. PM: Easy in Bloomer. Didn’t realize it was 90 out until I got back. 39:00 for 6 miles.   Wednesday: AM: 3x2 miles @ MP with half mile jog recovery. Completely sweathogged this one. Lost about 8 pounds after taking the fluids on the run. Uufta…   2 miles: 10:01 half jog: 3:30 2 miles: 10:06 half jog: 3:30 2 miles: 9:57   Total AM: 13 miles   PM: Easy shakeout. 41:15 for 6 miles.   Thursday: AM: Shepherd with Bear Option. 1:21:30 for 13 miles PM: Easy in Bloomer. Tired from moving all day. 40:15 for 6 miles.   Friday: AM: Twinkler from new joint. Another roaster. 1:28:30 for 14 miles PM: Another day of moving. 32:30 for 5 miles. Saturday: AM: Long run from Hart Middle school. Pretty hilly loop. Started at 5:59 and got down to 4:57, 4:59 for last two miles. 1:40:04 for 18 miles.   Sunday: AM: From the Duck Pond. Sheehan, Morg and I were pretty tired from the concert last night, but well worth it! 1:31:40 for 14 miles. PM: Easy in the new neighborhood. With Sheehan. 40:15 for 6 miles.   Total: 132 miles for the week. Starting to get serious about this!  

Posted By: Luke  Humphrey On 19 Aug 2010 AT 9:53 AM | 0 COMMENTS
Topics: General

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