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Mental Toughness: Thrive Under Pressure
Monday:
Strength:
Rowing Technique
Conditioning:
Every 4 minutes x 9
every round rotate Ski/Bike/Row
M1 - Unders
M2 - Overs
M3 - Base Line
M4 - rest
Tuesday:
Strength:
8 mins build to RPE 8 Deadlift
Every 2.30 x 4
3 sets 2 Deadlift @ RPE8
2 sets 1 Rep RPE 9
5 mins build up to 85%
8 Mins to work to heavy single Bench Press RPE 9
Every 2 mins x 3
3 reps 85%
Conditioning:
For time
30 HR Push ups
Park Run
20 HR Push ups
Pool Run
10 HR Push ups
Wednesday:
Strength:
EMOM 16
M1 - 10 Chest Supported DB Row
M2 - 10 DB Z press
M3 - 10 Hanging L Sit
M4 - 12 Russian Twists
Conditioning:
10 min AMRAP
500/400m row
10 TTB
50 DU
rest 2 min
8 min AMRAP
400/300m Row
8 TTB
40 DU
rest 2 mins
6 min AMRAP
300/200m row
6 TTB
30 DU
Thursday:
Strength:
Every 75 sec x 6
2.2.2 strict C2B (10 sec between clusters)
7 mins warm up to
Front squat (RPE9)
Every 2 mins x 5
3 sets 2 Front squat @ RPE 8
2 sets 1 Front Squat @ RPE 9
Conditioning:
4 minute AMRAP
8 Dumbbell Reverse Lunge
3 C2B
1 Wall walk
Rest 1 min x 3
Friday:
Strength:
Every 75 seconds x 9
3 3 3 2 2 2 1 1 1 Hang Power Snatch
Conditioning:
25 min AMRAP in pairs
50 burpee box jump overs
50 Hang Power Snatch
100/75 Cal Assault bike
Saturday Session with Coach Jamie
Saturday and Sunday Strength:
8 mins to work to a tough single Strict Press
Every 90 seconds x4
3 reps @ 75%
Every 2 mins x 5
2 paused Back Squats
1 set AMRAP @ - 15% of top set with no pauses
Sunday Sweat:
For time
30-25-20-15-10-5-10-15-20-25-30 wall balls
After each round
250m Row
10 V-ups
GYMNASTICS
This Tuesday we will start with double under practice before we continue our focus on pull-ups! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. We will then finish with accessory work for allll the gains.
HYBRID FITNESS
This week we are hitting some Strength Work mixed into our conditioning intervals. This will be a great session for lower body endurance.
WEIGHTLIFTING
Snatch technique, starting with complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into power snatch EMOM. Partner macho man. Finishing on triples on the back squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Rowing Technique
Conditioning:
Every 4 minutes x 9
every round rotate Ski/Bike/Row
M1 - Unders
M2 - Overs
M3 - Base Line
M4 - rest
Tuesday:
Strength:
8 mins build to RPE 8 Deadlift
Every 2.30 x 4
3 sets 2 Deadlift @ RPE8
2 sets 1 Rep RPE 9
5 mins build up to 85%
8 Mins to work to heavy single Bench Press RPE 9
Every 2 mins x 3
3 reps 85%
Conditioning:
For time
30 HR Push ups
Park Run
20 HR Push ups
Pool Run
10 HR Push ups
Wednesday:
Strength:
EMOM 16
M1 - 10 Chest Supported DB Row
M2 - 10 DB Z press
M3 - 10 Hanging L Sit
M4 - 12 Russian Twists
Conditioning:
10 min AMRAP
500/400m row
10 TTB
50 DU
rest 2 min
8 min AMRAP
400/300m Row
8 TTB
40 DU
rest 2 mins
6 min AMRAP
300/200m row
6 TTB
30 DU
Thursday:
Strength:
Every 75 sec x 6
2.2.2 strict C2B (10 sec between clusters)
7 mins warm up to
Front squat (RPE9)
Every 2 mins x 5
3 sets 2 Front squat @ RPE 8
2 sets 1 Front Squat @ RPE 9
Conditioning:
4 minute AMRAP
8 Dumbbell Reverse Lunge
3 C2B
1 Wall walk
Rest 1 min x 3
Friday:
Strength:
Every 75 seconds x 9
3 3 3 2 2 2 1 1 1 Hang Power Snatch
Conditioning:
25 min AMRAP in pairs
50 burpee box jump overs
50 Hang Power Snatch
100/75 Cal Assault bike
Saturday Session with Coach Jamie
Saturday and Sunday Strength:
8 mins to work to a tough single Strict Press
Every 90 seconds x4
3 reps @ 75%
Every 2 mins x 5
2 paused Back Squats
1 set AMRAP @ - 15% of top set with no pauses
Sunday Sweat:
For time
30-25-20-15-10-5-10-15-20-25-30 wall balls
After each round
250m Row
10 V-ups
GYMNASTICS
This Tuesday we will start with double under practice before we continue our focus on pull-ups! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. We will then finish with accessory work for allll the gains.
HYBRID FITNESS
This week we are hitting some Strength Work mixed into our conditioning intervals. This will be a great session for lower body endurance.
WEIGHTLIFTING
Snatch technique, starting with complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into power snatch EMOM. Partner macho man. Finishing on triples on the back squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Rowing Technique
Conditioning:
Every 4 minutes x 9
every round rotate Ski/Bike/Row
M1 - Unders
M2 - Overs
M3 - Base Line
M4 - rest
Tuesday:
Strength:
8 mins build to RPE 8 Deadlift
Every 2.30 x 4
3 sets 2 Deadlift @ RPE8
2 sets 1 Rep RPE 9
5 mins build up to 85%
8 Mins to work to heavy single Bench Press RPE 9
Every 2 mins x 3
3 reps 85%
Conditioning:
For time
30 HR Push ups
Park Run
20 HR Push ups
Pool Run
10 HR Push ups
Wednesday:
Strength:
EMOM 16
M1 - 10 Chest Supported DB Row
M2 - 10 DB Z press
M3 - 10 Hanging L Sit
M4 - 12 Russian Twists
Conditioning:
10 min AMRAP
500/400m row
10 TTB
50 DU
rest 2 min
8 min AMRAP
400/300m Row
8 TTB
40 DU
rest 2 mins
6 min AMRAP
300/200m row
6 TTB
30 DU
Thursday:
Strength:
Every 75 sec x 6
2.2.2 strict C2B (10 sec between clusters)
7 mins warm up to
Front squat (RPE9)
Every 2 mins x 5
3 sets 2 Front squat @ RPE 8
2 sets 1 Front Squat @ RPE 9
Conditioning:
4 minute AMRAP
8 Dumbbell Reverse Lunge
3 C2B
1 Wall walk
Rest 1 min x 3
Friday:
Strength:
Every 75 seconds x 9
3 3 3 2 2 2 1 1 1 Hang Power Snatch
Conditioning:
25 min AMRAP in pairs
50 burpee box jump overs
50 Hang Power Snatch
100/75 Cal Assault bike
Saturday Session with Coach Jamie
Saturday and Sunday Strength:
8 mins to work to a tough single Strict Press
Every 90 seconds x4
3 reps @ 75%
Every 2 mins x 5
2 paused Back Squats
1 set AMRAP @ - 15% of top set with no pauses
Sunday Sweat:
For time
30-25-20-15-10-5-10-15-20-25-30 wall balls
After each round
250m Row
10 V-ups
GYMNASTICS
This Tuesday we will start with double under practice before we continue our focus on pull-ups! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. We will then finish with accessory work for allll the gains.
HYBRID FITNESS
This week we are hitting some Strength Work mixed into our conditioning intervals. This will be a great session for lower body endurance.
WEIGHTLIFTING
Snatch technique, starting with complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into power snatch EMOM. Partner macho man. Finishing on triples on the back squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
Monday:
Strength:
Rowing Technique
Conditioning:
Every 4 minutes x 9
every round rotate Ski/Bike/Row
M1 - Unders
M2 - Overs
M3 - Base Line
M4 - rest
Tuesday:
Strength:
8 mins build to RPE 8 Deadlift
Every 2.30 x 4
3 sets 2 Deadlift @ RPE8
2 sets 1 Rep RPE 9
5 mins build up to 85%
8 Mins to work to heavy single Bench Press RPE 9
Every 2 mins x 3
3 reps 85%
Conditioning:
For time
30 HR Push ups
Park Run
20 HR Push ups
Pool Run
10 HR Push ups
Wednesday:
Strength:
EMOM 16
M1 - 10 Chest Supported DB Row
M2 - 10 DB Z press
M3 - 10 Hanging L Sit
M4 - 12 Russian Twists
Conditioning:
10 min AMRAP
500/400m row
10 TTB
50 DU
rest 2 min
8 min AMRAP
400/300m Row
8 TTB
40 DU
rest 2 mins
6 min AMRAP
300/200m row
6 TTB
30 DU
Thursday:
Strength:
Every 75 sec x 6
2.2.2 strict C2B (10 sec between clusters)
7 mins warm up to
Front squat (RPE9)
Every 2 mins x 5
3 sets 2 Front squat @ RPE 8
2 sets 1 Front Squat @ RPE 9
Conditioning:
4 minute AMRAP
8 Dumbbell Reverse Lunge
3 C2B
1 Wall walk
Rest 1 min x 3
Friday:
Strength:
Every 75 seconds x 9
3 3 3 2 2 2 1 1 1 Hang Power Snatch
Conditioning:
25 min AMRAP in pairs
50 burpee box jump overs
50 Hang Power Snatch
100/75 Cal Assault bike
Saturday Session with Coach Jamie
Saturday and Sunday Strength:
8 mins to work to a tough single Strict Press
Every 90 seconds x4
3 reps @ 75%
Every 2 mins x 5
2 paused Back Squats
1 set AMRAP @ - 15% of top set with no pauses
Sunday Sweat:
For time
30-25-20-15-10-5-10-15-20-25-30 wall balls
After each round
250m Row
10 V-ups
GYMNASTICS
This Tuesday we will start with double under practice before we continue our focus on pull-ups! We’ll start with shape work on the floor before moving to the rig for strict and dynamic work. We will then finish with accessory work for allll the gains.
HYBRID FITNESS
This week we are hitting some Strength Work mixed into our conditioning intervals. This will be a great session for lower body endurance.
WEIGHTLIFTING
Snatch technique, starting with complex - snatch pull, power snatch, hang power snatch. Into snatch pull, power snatch. Into power snatch EMOM. Partner macho man. Finishing on triples on the back squat.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Fartlek
Today we are running:
Main Session:
1 min at 6/10
1 min recovery
2 mins at 6/10
1 mins recovery
3 mins at 6/10
1 min recovery
2 mins rest
Repeat but change RPE to 7/10 on the 2nd rund and 8/10 on the 3rd round.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Entrance fee
Session: Track Tuesday
This is your opportunity to run faster with the wider IFE community and coaches on the athletics track. This week we will be running:
400m run as;
100m fast, 100m easy, 100m fast, 100m easy
Rest 90s before going again.
All easy 100s should be a float, keep the rhythm in the legs.
Groups do as much as they can before 6.55am.
Wednesday
Time: 5:59am & 5:59pm
Location: Ladies Run Club
Session: LRC Intervals
If you did not run track yesterday and want some intervals in your life, Weds with LRC is where to be! Today we will be running
Main Set
100s efforts
4x
100m HARD
100m WALK
2 mins drink break
REPEAT
We will have post run coffees at Smith St at 7am.
Friday
Time: 5:59am
Location: Common Grounds - Kite Beach
Session: The Coffee Run
Come along for your weekly social run. Today we will be running from Common Grounds to the end of the beach track and run hill repeats on the canal bridge for 40 mins, before return to CG for coffees.
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Picture yourself standing at the start line of a crucial race or walking into a high-stakes business meeting. Your heart is racing, the pressure is on—how do you respond? This is where mental toughness comes in, and it could be the difference between success and failure.
Mental toughness is more than just pushing through discomfort. It's the ability to stay composed, confident, and focused, enabling you to perform at your best in the face of adversity. Whether you're an athlete, a manager, or an entrepreneur, mental toughness plays a pivotal role in achieving your goals.
What Is Mental Toughness?
In their book Developing Mental Toughness, Doug Strycharczyk and Peter Clough break down mental toughness into four essential pillars:
- Challenge – Do you see challenges as opportunities or threats? Those who are mentally tough thrive on challenges, using them as steppingstones to growth.
- Confidence – Do you believe in your abilities? High levels of self-belief allow you to take risks and trust your judgment, even when under pressure.
- Commitment – Can you stick to tasks without getting distracted or losing focus? Mentally tough individuals follow through with what they start, even when it's difficult.
- Control – Do you believe you can control your own destiny, or do you feel like life happens to you? Mentally tough people believe they have the power to influence their circumstances.
Developing Mental Toughness: A Practical Guide
The good news is that even if you're not naturally 'mentally tough', the skills are able to be developed. Just like endurance or physical strength, mental toughness can be cultivated over time with consistent practice. Here are some ways you can start:
1. Improve Self-Awareness
Know your strengths and weaknesses. Start by creating a plan for difficult situations, whether in competition or at work.
Actionable Exercise: Take 10 minutes to write down the situations where you feel the most pressure. Then, next to each, list one or two strengths you can leverage to succeed in that scenario. For example:
- Pressure Situation: Starting a tough race
- Strength: Your ability to focus on pacing and ignore the distractions of those racing around you
2. Become Resilient
Develop a routine to bounce back from mistakes quickly. Resilience doesn't mean you won't face setbacks—it means you'll recover faster.
Actionable Exercise: Create a refocusing routine, such as taking three deep breaths, visualizing a past success, and repeating a positive affirmation. For instance: "I've done this before, I can do it again." Use this routine every time you feel the pressure building.
3. Increase Confidence
Fill your mind with past successes. Confidence is built through experience, so remind yourself of the tough moments you've overcome.
Actionable Exercise: Write down three instances where you successfully dealt with pressure. Keep this list visible, and refer to it when you need a confidence boost.
4. Master Tough Thinking
Your self-talk matters. Mentally tough individuals recognize negative thoughts and quickly reframe them to positive ones.
Actionable Exercise: The next time you notice a negative thought, write it down, then reframe it. Example:
- Negative Thought: "I always mess up during the final stretch of a race."
- Reframed Thought: "I've pushed through tough races and training before, and I can do it again."
5. Perform Under Pressure
Identify the skills (technical, physical, and mental) that help you show up at your best when the stakes are high.
Actionable Exercise: List three key skills you need to perform well under pressure. For example:
- Physical: Pacing correctly
- Technical: Breathing control
- Mental: Staying focused on the present and the 'now', not the outcome or the finish
Write these skills down and place them somewhere visible, like on your training equipment or your workspace.
Mental Toughness Is a Journey
Building mental toughness won't happen overnight. Just like developing your aerobic base or mastering a new skill, it's a process that requires time, effort, and consistency. The more you invest in it, the greater the rewards.
Your Turn: Take Action
Now it's your turn. What's the first pillar of mental toughness that you want to work on? Start small—whether it's improving yourself-awareness, boosting your confidence, or developing a routine to stay focused under pressure.
Remember, mental toughness is a skill that can be developed. With every small step, you're getting closer to performing at your best when it matters the most.
Fun - Honesty - Simplicity - Smash Life - MENTAL TOUGHNESS - Hard Work
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