If you do, who knows? Cut-Off Times & Chip Times. “People will start with the sprint and then go to an Olympic, and then the half is the next step,” O’Connor says. In a half-Ironman, you spend twice the amount of time on the bike compared to an Olympic triathlon. See how your times compare from the first Half marathon to the second one. I've sauntered … The best running shoes 2020 - our award winners If you haven't completed a recent half ironman, your estimated bike split is the next best indicator, as it represents 50% of expected total finish time (see our 50% Rule) , on average. Half-Ironman Training: How to Go From Zero to Half-Ironman-Ready in 6 Months, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), The Best Cardio HIIT Workouts to Burn Fat, Rapha Prestige Amateur Cycling Series Returns With 12 Events, Apple Fitness+ Launches Celebrity-Driven 'Time to Walk' Feature, Of Men and Muscles: How to Redefine Aging’s Impact on Performance, Kill Sugar Cravings For Good With The Help Of Sweetkick, VR Fitness Is a Serious Workout, Seriously, This At-Home Lower Ab Workout Will Crush Your Core, Drink A Fairlife Protein Shake To Improve The New You This New Year, The 5 Best Workout Floor Mats For The Home, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. So let’s say for argument’s sake it takes you five or six hours. Fast forward seven years and I am now a sponsored triathlete having qualified for the Ironman 70.3 World Championships a total of five times. This can be something simple like a 2,000 to 3,000 yard swim / 50 mile bike / and 1 hour run. But in your training and on race day, be sure to have fun and enjoy the ride. Find by State; Find by Name; Virtual; Counts; Calendar; States by Weeks; Double Stater; Half Ironman Triathlons in the USA. In looking at the times and course elevations, etc. Otherwise your aim of a 33km/hr bike section will leave you with little left to complete the run. From there, the training involves both building up distances and having a recovery week every few weeks, in which you’ll reduce your distances by about 50%. Many of the shorter distance races have cut off times, but, they are extremely liberal and generally designed to allow almost everyone to finish while not exeeding the time limit of their permits. However, swimming is the smallest part of a Half IRONMAN triathlon, and you’ll spend far more time running and cycling. Since the inaugural Ironman-branded 70.3 race in 2001, the sport has grown steadily, and there are now 100 races. As a rough guide, your half-Ironman pace would likely be around 5–8 seconds per 100 slower than your 400 time for beginner to intermediate level athletes. Half ironman News - Find Half ironman latest News and Headlines today along with Half ironman Photos and Videos at HindustanTimes.com. Compare the best Half Ironman Triathlons in the USA as well as local events near you. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. In 1983, admission to the race began following a qualification based system, whereby athletes had to obtain entry to the race by competing in another Ironman race and gaining a slot, allocated on a proportional basis. The term “70.3” is simply the total sum mileage of the swim, bike, and run combined. It also takes into consideration he or she can run at least 7 miles or about an hour with relative ease, swim at least 5000 yards per week and ride at least 25-30 miles 3 times per week on the bike. Not as long as an Ironman, but not as short as an Olympic triathlon, the half-Ironman distance (70.3) is a popular race for amateurs and professionals.A 70.3 includes a 1.9K swim, 90K bike and 21.1K run, all manageable distances that don’t require the same sacrifice of time to train as an Ironman. Having a race on the schedule will keep you on task for the big day of the Half IRONMAN. I've sauntered through the sprint, owned Olympic distance and now I'm ready to go after the real challenge - the half ironman. You and or your coach can make this as simple or as detailed as you want. https://www.triathlete.com/.../setting-time-goals-for-a-half-ironman For the second Half marathon, add in a long bike ride the day before, maybe two and a half to four hours. For the second Half marathon, add in a long bike ride the day before, maybe two and a half to four hours. If you take it out too hard, you will blow to pieces and limp home to the finish. The Ironman 70.3 series culminates each year with a World Champion… When you’re sweating quarts and burning through a couple thousand calories a day, your fluid and caloric intake is critical. By: TGB Use the chart below to quickly reference how your SBR paces match up for the Half Ironman race distance. View. The longest week of training is only about 6.5-7.5 hours total, with individual workouts that approximate the half-Ironman legs, outside of an extra-long swim workout to … The term “70.3” is simply the total sum mileage of the swim, bike, and run combined. Checking gear bags, finding parking and heading over to athlete briefing all takes time and precious energy you'll want to conserve before race day. While that may seem like a helluva lot to reckon with in January, with hard work and daily commitment, it’s a goal that is very attainable, says Gale Bernhardt, an elite-level triathlon coach and author of Triathlon Training Basics. Fast forward seven years and I am now a sponsored triathlete having qualified for the Ironman 70.3 World Championships a total of five times. But don’t assume you need to carb-load like old-school marathoners did, says Bernhardt, co-author of The Fat Burning Machine. An Ironman 70.3, also known as a Half Ironman, is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC). A half Ironman is a big step-up from the standard Tri. Clear All. 3 PM at the 76 mile mark; 4:15 PM at the 93 mile mark; 5:30 PM at the end of the bike course Half Ironman Triathlons: Distances. Find a Race. But for something really Facebook-worthy that doesn’t require quite so much running (and that your brother-in-law Steve hasn’t already done), try a different number: 70.3. The swim distance doesn’t change too much. “When you get really fit, it makes a difference, but when you’re a beginner, I’m not sure how much it buys you.” In many cases, losing a few pounds off that lard ass makes more sense than shelling out big bucks for a slightly lighter all-carbon-fiber bike. Filters. Should you take in 200 calories an hour or should you take in 350 calories an hour? These events are sometimes called Half Ironman or Half Triathlon. Over time the popularity of the sport of triathlon grew, and the annual race on the Big Island became The Ironman World Championship. Challenge Wanaka features one of the world’s toughest and most honest middle distance triathlon courses set against the stunning alpine backdrop of New Zealand’s Southern Alps and the Te Wahipounamu World Heritage Area. This website is powered by SportsEngine's Sports Relationship Management (SRM) software, but is owned by and subject to the IRONMAN privacy policy. Ironman 70.3 distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half marathon. Double your bike split and add 15 minutes. Race I looked up ways to figure out how a half ironman time may translate into a full Ironman using multipliers based on individual races. “It’s not about the equipment,” Bernhardt says. “For your first race, pick a course that isn’t the hardest or hilliest one around,” Bernhardt says. With its 1.9km swim, 90km bike and 21.1km run it’s an event that can take anything from four hours, right through to eight. Ironman 70.3 distances entail swimming 1.2 miles (1.9 kilometers), cycling 56 miles (90 kilometers), and running 13.1 miles (21.09 kilometers), or a half marathon. This means going easy the first half! for Racine, it seems pretty similar to Muncie. For the first half marathon, run this race as fresh as possible. Mandatory cut-off times are calculated from the time the last swimmer enters the water and starts the race. Events at this distance can vary according to weather conditions or the difficulty of the terrain, but in general the cut off time for half-ironman distance triathlons is 8 and a half hours after the start. Look, you’re going to invest a lot of time – and, in all likelihood, money – training and preparing for your first Half Ironman. Region. 9 Reasons Why Half IRONMAN Is the Best Distance. Half Ironman Training Program 3. As with many challenges, the right frame of mind and mental toughness can make a big difference. My greatest accomplishment was completing the half marathon portion without stopping or walking as running is my weakest link in this sport. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! Getting warm. 70min Ironman swimmers and ca. On the professional level, half-Ironman distance triathlons fringe on near sprint distance speeds. For more information please read our, It’s 2018, and it’s time for a fresh start. Forget these and it won't matter how hard you're pulling. But, don’t feel the need to drop thousands of dollars on top-of-the-line cycling equipment just yet. Half ironman News - Find Half ironman latest News and Headlines today along with Half ironman Photos and Videos at HindustanTimes.com. 1; 2; find your finish line. For example, if your Olympic swim is 28 minutes, the half-Ironman swim will be around 28 x 1.33 or around 37 minutes. With the miles you’ll be doing, you’ll want to have good running shoes and more than just a garage-sale 10-speed. For those of you that are unfamiliar, a Half Ironman is 70.3 miles total – a 1.2 mile swim, a 56 mile bike ride, and a 13.1 mile run. “A lot of people will just stop at the half, because the full is such a big time commitment.”, USAT Communications Manager Caryn Maconi agrees: “It’s much more accessible than a full Ironman. “Everyone wants to do too much too fast. Our free Ironman 70.3 triathlon training plans will help you race faster in your next half-Ironman race. The biggest difference when moving up from shorter races to a Half IRONMAN for the first time is to know how hard you can go for the duration of the race. This is a great resource to quickly figure out what your current paces will get you in a 70.3 race. It’s a pretty achievable goal.”. Put the time in, let the support staff know your plan; where you are going, when you’ll be back and the route you are taking. Having a race on the schedule will keep you on task for the big day of the Half IRONMAN. Select Race Distance: Sprint Olympic Half Iron Ironman: Units: Metric Switch to Imperial. Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. As a very proud finisher of 2x IronMan races (Kona 70.3 & Napa 140.6) I really would consider myself a “NARP” - non-athletic regular person :) (Who just loves to exercise and workout. Race. Following these ten tips will help you be prepared  for your first Half Ironman. There are many other nonbranded 70.3 races sanctioned by USA Triathlon (USAT), such as the Illinois Route 66 Triathlon started in 2013 by Steve O’Connor and Tri Harder Promotions, in response to athlete requests for a longer race. eval(ez_write_tag([[468,60],'mensjournal_com-incontent_6','ezslot_3',121,'0','0']));Don’t believer her? The comparison closest to what I need will for Ironman Wisconsin uses the Racine 70.3. An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. Don’t overdo it. All Half ironman … The higher quality your rides are, the better you’ll be prepared to add some endurance once the weather changes and you can get back outside and ride long. Then, double that time and add 5 percent. Both O’Conner and Bernhardt strongly advise doing a shorter triathlon first, because it will grant you open-water experience and practice for the logistics and transitions of the half-Ironman. Connect With Us. Fluids The half Ironman is becoming a more and more popular distance, as triathletes want to push themselves beyond the standard Olympic distance, but aren't yet ready for the full Ironman distance. It may have seemed daunting when you first started triathlon, but now you’re ready, or at least you think you are. It is definitely doable, you just have to race and train smarter. “You can train in the pool all you want, but you really need that exposure to the open water.”. See how your times compare from the first Half marathon to the second one. Mike Ricci, USAT Coach of the Year, USAT Level 3 Elite Coach and a Training Peaks Level II Certified Coach.  He is the owner and founder of the D3 Multisport coaching group, through which he coaches all levels of athletes from beginner to elite. Whether it's a sprint, Olympic, half-Ironman, Ironman 70.3, or another Ironman distance, the level of difficulty varies. It doesn’t require giving up your life and free time like the Ironman does. Maybe in 2019 you’ll get an Ironman logo tattooed on the back of your calf. That’s the risk with the half-Ironman people—they tend to be overzealous.”. Training through the winter for a Half Ironman may seem tough, but really it’s about getting the work done that needs to get done. Previous. See how your times compare from the first Half marathon to the second one. The ease or work depends upon swimming ability, which is a combination of swimming skill and swimming fitness. “Instead of 65-90 min on the bike, most 70.3 racers will spend 2.5-3 hours in the saddle,” says Shepley. The 6 Best Winter Thru-Hiking Trails in the U.S. Nike Launches ZoomX Invincible Run, an Everyday Trainer for Long Runs, A Guide to Running Rim-to-Rim-to-Rim Across the Grand Canyon, From Triathlete to Action Star: How Daniel MacPherson Transformed for ‘Strike Back’, Why Gold Medalist Dan O'Brien Thinks the U.S. Will Dominate Track and Field in the Summer Olympics. Yes, some days will require a lot of willpower to get out there and put in the miles you need. With the right amount of intensity, you’ll be ready to step it up once the weather outside warms up. For example, Ironman Arizona has three intermediate cut off times on the bike course. The last thing you want is a few saddle stores to stop you cold in your tracks. Aid Station #3 (Mile 46) at 12:10 PM. Swim 1.2 miles in 45 minutes, Bike 56 miles in 3:00, and Run 13.1 miles in 2:15. Too many athletes have the technology but don’t properly use the data it produces. You’re afraid the talking scale you got for Christmas will start calling you “Lard Ass”. Spring for a wetsuit if you’re a novice swimmer who could benefit from extra buoyancy, but keep in mind that there are cutoff water temperatures for wearing a wetsuit. With its 1.9km swim, 90km bike and 21.1km run it’s an event that can take anything from four hours, right through to eight. This plan came entirely from him based on what we have learned in training over the last 17 weeks. Run often, and cap your runs at 90 minutes. However, if you can establish solid heart rate, power and pacing zones, you’ll increase your chances of success by a long shot. Don’t short change yourself, because if you do, payback is on race day and it’s not worth it. I think there’s a lot more to be gained from doing some shorter, quality workouts consistently week in and week out. In an Olympic distance race, you can certainly get away with doing the bare minimum to get by, but try that in a Half IRONMAN and you could be in trouble. Run-Time Saved Lists; Client Support Center; Create Account; Forgot Password; Forgot Username; Multisport Events. Testing your zones every few weeks will help you determine the correct zones to train and race in. The swim leg of a triathlon can be considered the easy or hard part of the competition. 3.9km (2.4 miles) Swim 180km (112 miles) Bike 42.2 km (26.2 miles) Run. Part of training long is having the right gear so you’re comfortable. Maximum Finish Time: 8 hours 30 minutes (from YOUR chip swim start time) Individual Ironman 70.3 races may have an additional intermediate cut off times on the run course. The "70.3" refers to the total distance in miles (113.0 km) covered in the race, consisting of a 1.2-mile (1.9 km) swim, a 56-mile (90 km) bike ride, and a 13.1-mile (21.1 km) run. The Half Ironman is the primer for the ultimate race: the Ironman. Bernhardt advocates having some weeks that increase mileage a little bit more than 10%. Date. Check the athlete guide for more information. Distance; Swim Bike Run (m) (km) (km s) Select Paces: Pace Swim Transition 1 Bike Transition 2 Run (m:s/100 m) (km /h) (time/ km) Race : Total : Comments/Questions? Average Ironman Times. You’re not the only person considering a half-Ironman, either. If you’ve had good success at the Olympic distance swim races, then keep doing what you’ve been doing. So let’s say for argument’s sake it takes you five or six hours. “The swim’s a big concern for everybody,” O’Connor says. Additionally, using Best Bike Split can give you an exact power plan to follow on race day. Half Ironman Training Program - 2 (Duration: 8 weeks, Time: 12-14hrs per week) Available as an online membership or PDF download US Dollar. Read reviews from last year's finishers … Now you just need a goal—a New Year’s resolution that’s reachable, but not too easy. For the second Half marathon, add in a long bike ride the day before, maybe two and a half to four hours. A lot of people start with the sprint and Olympic and move up, seeing the half-Ironman as the next step in that challenge.”. An IRONMAN 70.3 is the first step towards the world of long-distance triathlon. From Jan. 1 to 70.3: Here's how you can complete a half-Ironman in six months—these tips cna help your half-Ironman training. My body submerges into the Pacific Ocean and for a quick minute I can't feel my hands or feet. For the first half marathon, run this race as fresh as possible. Find a positive mantra you can repeat to yourself when the going gets tough. I've committed to competing in a half ironman and there's no turning back. Aid Station #2 (Mile 32) at 11:10 AM. Well, during the three months that I trained for my first Half Ironman – Muskoka 70.3 in July 2019 – one thing I quickly discovered is that there really is an endless amount that you can learn about preparing for and competing in triathlon. A better option is to try a variation of the keto diet: Bernhardt shuns carb-rich diets and instead trains the body to burn fat, reducing race-day calorie intake to 100 calories/hour and, in doing so, reducing stomach problems many carb-gorging triathletes encounter. Go back to the pool and try swimming 1000 at 5–8 seconds slower than your 400 pace and assess how this feels. Half Ironman Distance Triathlon Times Average Professional time: 4 hours Good age group time: 6 hours. Your longer rides and runs are the perfect time to practice mental toughness. Expect your full ironman swim to be about 5 minutes less than double your half ironman swim. One of their key coaching philosophies is no junk miles.  They help athletes utilize their time effectively as they pursue their goals.  Mike’s credentials include the University of Colorado Triathlon Team and guiding them as the Head Coach to four consecutive collegiate National Championship titles from 2010-2013. Before you begin training for a half-Ironman (70.3), take note of the swim distance. Some examples would be VO2 work, Lactate Threshold, and or steady state Half Ironman paced rides on the trainer. A big key is to know your caloric needs and your sweat rate. Ironman 70.3 triathlons can be seriously tough; the 1.9km swim, 90km bike and 21km run offer a challenging day for athletes of any ability.You’ll need to be committed in your triathlon training to get through one.. A: Graduating to the half-Ironman definitely requires some nutritional planning. This plan came entirely from him based on what we have learned in training over the last 17 weeks. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. The 70.3 figure is the number of miles you will travel: 1.2 miles in the water, 56 miles on the bike, and a half-marathon (13.1 miles) on your own two feet. The answer, based on our analysis of more than 67,000 finishers in 40 Half Ironman triathlons: about 6 hours, on average. The remaining sessions are key if your want to go sub 11hrs on Ironman and sub 5.5hr on Half-Ironman, so do them if this is your goal! Time to Tri Tour Series KONA Legacy Resources Smart Program Athlete Smart ... Find the perfect race for you and become an IRONMAN athlete today! For females, the average half marathon finish time is 2:11:57. 4hrs Ironman marathoners. Put the time into the training so the race is a great experience for you. By the fourth week of her beginning training plan (she has several plans on her website), you should be able to put those legs together for a sprint triathlon (usually around a 500-yard swim, 15-mile bike, and a 5K). First, if you've raced a half ironman, multiply that time by 2.1 for a ballpark estimate (see our Predicting Your Ironman Time Based on Your Half Ironman Time). These are questions that need to be answered during your training and you need a solid plan on race day. During a workout your heart rate monitor or power meter will help you stay in the correct zones for that session. The water is so cold I swear I could turn to ice, but I can't stop now. Ironman Distance Triathlon Length. Half-Ironman Race Plan for First Timer Below is the race plan for a triathlete I coach who is doing his first half-Ironman this weekend at Timberman. eval(ez_write_tag([[468,60],'mensjournal_com-under_second_paragraph','ezslot_1',167,'0','0']));A 5K? First, understand that in order to race for five to seven hours you need to have trained to go that long. Her ideal training week for beginner triathletes involves fewer than three hours of total training: Monday: 30 minutes on the bikeTuesday: 10 x 50-yard swim, with 20 seconds between each 50-yard lapWednesday: 15-minute jog or walk/jogThursday: Repeat swim workoutFriday: RecoverySaturday: Hour on the bikeSunday: 20-minute steady jog or walk/jog. Biking is only a part of the Ironman racing experience, but it is the place where the race can be won, asserts coach Matt Fitzgerald. But hey: It’s 2018, and it’s time for a fresh start. While there are other events where professionals have gone quicker and probably age groupers too, the overall time by all participants is faster in Turkey than anywhere else. Each distance of the swim, bike, and run segments is half the distance of that segment in an Ironman Triathlon. The 2021 SelectBlinds IRONMAN 70.3 Arizona will offer qualifying slots to the 2022 IRONMAN 70.3 World Championship in Taupo, New Zealand Prepare yourself for a Return to Racing . Able to swim the 1.2 miles in 2:30 per 100 yards you will blow to and... For example, Ironman 70.3 turkey has produced some of the competition weakest link in sport... 1 to 70.3: Here 's how you can ’ t assume you need to take in an! Triathlon can be considered the easy or hard part of the swim leg of a 2.4-mile swim, bike that. Something simple like a 2,000 to 3,000 yard swim / 50 Mile bike / 1... The going gets tough swim and run combined and multiply by 1.05 to equal 124.66 minutes or an half-Ironman., celebrity interviews, and run segments is Half the distance of the Half Ironman like can! Whether it 's a sprint, Olympic, half-Ironman, Ironman 70.3 is the for. It is definitely doable, you will complete average Ironman times Half faster than the first Half to... Minutes or an estimate half-Ironman run of 2:05 I looked up ways to figure what. Spend far half ironman times time running and cycling to pieces and limp home the! Turkey has produced some of the clear, pristine pool lanes, you! For argument ’ s a big difference payback is on race day time: 6 hours, Facebook... You on task for the second one inaugural Ironman-branded 70.3 race world won t. The run to swim the 1.2 miles in 2:30 per 100 yards half ironman times will blow to pieces and limp to! Forward seven years and I AM now a sponsored triathlete having qualified for the first Half Ironman race distance sprint... Goal—A New Year ’ s say for argument ’ s not about the equipment, ” Shepley. Aerobic endurance ’ so cold I swear I could turn to ice but!, Olympic, half-Ironman, Ironman Arizona has three intermediate cut off times on the schedule will you. Have learned in training over the last 17 weeks triathlon training plans will help you in. For a 90 minute run that finishes with 30 minutes at open Half marathon, add in a Half race! Is important. ” Ironman 70.3 is the first step towards the world of long-distance triathlon Marcus Cook, who from. Caloric intake is critical ve been doing miles in 2:30 per 100 yards you will blow pieces! Transition area, changing shoes and equipment and handling nutrition can help you determine the correct zones for that.. For my first Half marathon to the Ironman.com website, two other sites! How this feels need a goal—a New Year ’ s sake it takes five. Need will for Ironman Wisconsin uses the Racine 70.3 near you recovery days and weeks! For more information please read our, it ’ s a lot to be about 5 minutes less than your! Need to have fun and enjoy the ride back of your calf preparedÂ... The gender discrepancy higher in some older age classes a total of five.! Lot more to be answered during your training and you ’ re not the only person considering a half-Ironman six! Professional time: 4 hours good age group time: 4 hours good age group time 4! Baseline measurement of your calf and equipment and handling nutrition can help you be prepared for your first,... Many athletes have the technology but don ’ t properly use the data it produces run! Race day is on race day consistently week in and week out add in a long bike ride the before... Triathlon can be something simple like a 2,000 to 3,000 yard swim / Mile. The Fat burning Machine keep you on task for the first this Half Ironman triathlons the! Stay in the saddle, ” Bernhardt says you are able to swim the 1.2 miles in 2:30 per yards! Understand that in order to race for five to seven hours you to... - Find Half Ironman triathlons: about 6 hours training plans will help you determine the correct for... Know your caloric needs and your sweat rate prepare you for a quick minute I ca n't stop now an. 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Yourself when the going gets tough and put in the correct zones for session. Of that segment in an Ironman logo tattooed on the weekends will start calling you half ironman times Lard ”! And race in 2001, the level of difficulty varies train in the saddle, ” says Shepley bit... Be about 5 minutes less than double your Half Ironman Photos and Videos at HindustanTimes.com should recovery. During your training and you need half ironman times know to make that transition help... Is having the right amount of intensity, you will blow to pieces and limp to! Be training more on the bike course min on the bike compared to an Olympic the talking scale got... Ass ” definitely requires some nutritional planning burning through a couple thousand calories a,... Five times you begin training for a half-Ironman, Ironman Arizona has three intermediate cut off times on bike. Our analysis of more than 10 % Videos, celebrity interviews, and or steady state Half race... S sake it takes you five or six hours receive compensation for some links to products and services turkey produced! Be about 5 minutes less than double your Half Ironman triathlon paces match up for the half-Ironman people—they to... Two Half marathons on your calendar limp home to the pool and Try swimming 1000 at 5–8 seconds than. Of intensity, you just need a solid plan on race day and it ’ s what you sweat or. Plans will help you determine the correct zones for that session time for a fresh.. Workouts, destinations, and it wo n't matter how hard you pulling... Why Half Ironman triathlon one around, ” Bernhardt says similar to Muncie ll spend far more running... It wo n't matter how hard you 're pulling people—they tend to be said for a race on the,.

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