messages listlengths 3 3 | task stringclasses 5
values | profile_id stringclasses 30
values | goal_distance stringclasses 6
values | vdot float64 34.1 63.8 | goal_vdot float64 36.4 67.4 | effective_goal_vdot float64 36.4 67.4 | goal_adjusted bool 2
classes | weeks int64 8 24 | source stringclasses 1
value | month null | week_mi null | ratio null | generated stringlengths 162 6.72k |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_generation | p00175 | 5k | 60.6 | 61.5 | 61.5 | false | 16 | synthetic-vdot-v1 | null | null | null | Given your current fitness level and goal, it seems you have a solid base but need to focus on improving your speed and endurance specifically for the 5k race. Here’s a structured training plan over the next 16 weeks:
### Week 1-2: Base Building and Speed Work
**Purpose:** To build aerobic capacity and introduce some ... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | pace_prescription | p00201 | 10k | 47.3 | 50.5 | 49.6 | true | 8 | synthetic-vdot-v1 | null | null | null | To prescribe your easy, threshold, and interval paces based on a marathon goal time of 3:19:45, we need to break down the marathon into segments that correspond to these paces. However, it's important to note that without specific details about your current fitness level, previous race times, and other factors, I can o... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | pace_prescription | p00066 | 5k | 50.7 | 54.6 | 53.5 | true | 14 | synthetic-vdot-v1 | null | null | null | To prescribe your training zones effectively, I'll need some information about your current fitness level, recent performance, and any specific goals you have for this half marathon. However, based on the pace you've provided (1:30:30 for a half marathon), we can estimate your average pace per mile.
A half marathon is... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | pace_prescription | p00133 | marathon | 43.3 | 46.9 | 46.9 | false | 24 | synthetic-vdot-v1 | null | null | null | Congratulations on your marathon! Given your recent performance, you've demonstrated a strong base in endurance and pacing. Now, let's focus on building upon this foundation with structured training sessions.
### Weekly Training Plan
#### Monday: Long Run (LSD)
- **Distance:** 18-20 miles
- **Pace:** 7:00-7:30 per mi... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_generation | p00228 | 5k | 56 | 57.5 | 57.5 | false | 8 | synthetic-vdot-v1 | null | null | null | Given your goal to improve your 5k time from 37:30 to 17:45 within 8 weeks, it's important to focus on increasing your speed while maintaining a good aerobic base. Here’s a structured training plan with specific paces:
### Week 1-2: Base Building and Speed Work
**Monday:** Easy Run (30 minutes)
- Purpose: To mainta... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | pace_prescription | p00033 | 5k | 47.2 | 53.7 | 52.9 | true | 20 | synthetic-vdot-v1 | null | null | null | To prescribe your easy, threshold, and interval paces based on a goal time of 1:36:15 for a half marathon, we need to break down the training into segments that align with your current fitness level and the specific demands of each pace.
### 1. Easy Pace (Recovery)
Easy pace is typically around 10-15% slower than your... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | race_prediction | p00263 | 5k | 63.2 | 65.3 | 65.3 | false | 18 | synthetic-vdot-v1 | null | null | null | Based on your half marathon time of 1:14:45, you have a good base fitness level, which typically translates to a 3:00-3:30 mile pace for a full marathon. However, it's important to note that individual performance can vary widely based on factors like race day conditions, nutrition, hydration, and mental state.
For sh... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | workout_rationale | p00263 | 5k | 63.2 | 65.3 | 65.3 | false | 18 | synthetic-vdot-v1 | null | null | null | The '5 x 1000m at interval pace (3:14 each) with 3 min jog' session is designed to train several key aspects of your endurance and speed, particularly focusing on lactate threshold and aerobic capacity. Here’s a breakdown of what this session aims to achieve:
### Purpose:
1. **Lactate Threshold Training**: This sessio... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | race_prediction | p00188 | 5k | 39.7 | 42.8 | 42.8 | false | 12 | synthetic-vdot-v1 | null | null | null | Given your mile pace of 7:10, you're in a good position to run comfortably at various distances, but it's important to consider your overall fitness level, including your ability to sustain speed over longer distances and your recovery capacity. Here’s a structured training plan with specific paces for different distan... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_generation | p00004 | 10k | 48.7 | 50.5 | 50.5 | false | 24 | synthetic-vdot-v1 | null | null | null | Given your goal to improve your 10k time from 42:15 to 41:00 within 24 weeks, it's important to structure your training program with a focus on speed work, endurance, and recovery. Here’s a structured training plan:
### Week 1-4: Base Building and Speed Work
**Monday:** Easy Run (30 minutes)
- Purpose: Build enduranc... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_adaptation | p00238 | marathon | 52.9 | 57.1 | 56.5 | true | 18 | synthetic-vdot-v1 | null | null | null | Given your goal of completing a marathon in 2:50:30 and the fact that the race is moving up by three weeks, you'll need to adjust your training plan significantly. Here’s a revised approach for the remaining weeks:
### Week 1 (Week 17 of the original schedule)
- **Primary Goal:** Prepare for the shortened race.
- **Tr... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_generation | p00298 | marathon | 46.3 | 54.3 | 52 | true | 20 | synthetic-vdot-v1 | null | null | null | Given your current half-marathon time of 1:37:45 and your goal of 2:57:45 for the marathon, you are on track with your training plan. Your current mileage (51 miles per week) is appropriate for building endurance and strength, but it might be beneficial to increase your weekly mileage slightly to better prepare for the... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | workout_rationale | p00252 | half | 50.8 | 53.2 | 53.2 | false | 20 | synthetic-vdot-v1 | null | null | null | The session you've described is designed to build your aerobic capacity and improve your ability to sustain high-intensity efforts over a longer period. Here’s a breakdown of the purpose and benefits of each component:
### Purpose:
1. **Aerobic Endurance**: The 800m intervals are intended to enhance your body's abilit... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | workout_rationale | p00109 | marathon | 49.2 | 53.3 | 53.3 | false | 16 | synthetic-vdot-v1 | null | null | null | The 4 x 1200m at interval pace (4:45 each) is a structured way to enhance your aerobic capacity and lactate threshold, which are crucial for endurance running performance. Here’s how it benefits you:
1. **Aerobic Capacity Enhancement**: By running at a specific pace, you're pushing your body to use oxygen more efficie... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_adaptation | p00228 | 5k | 56 | 57.5 | 57.5 | false | 8 | synthetic-vdot-v1 | null | null | null | Given your current goal of improving your 5k time to 17:45 and the challenging conditions due to the heat advisory, it's important to adjust your training plan to ensure you maintain your fitness while minimizing the risk of injury or overtraining. Here’s a revised training schedule for the remaining weeks:
### Week 6... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | race_prediction | p00175 | 5k | 60.6 | 61.5 | 61.5 | false | 16 | synthetic-vdot-v1 | null | null | null | A 1:17:30 half marathon pace is approximately 5:42 per mile (or kilometer). This pace can vary slightly depending on the specific course and elevation changes, but it's a good starting point for converting.
To break down the training plan based on this pace, we would need to know the athlete's current fitness level, e... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | pace_prescription | p00252 | half | 50.8 | 53.2 | 53.2 | false | 20 | synthetic-vdot-v1 | null | null | null | Given your recent 10K time of 40:45, you've demonstrated a good base fitness level for middle-distance running. To tailor your training effectively, we'll focus on both tempo runs and longer endurance sessions.
### Training Paces:
1. **Tempo Runs (Lactate Threshold Pace)**
- **Pace:** 6:30-7:00 per mile.
- **Pu... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_adaptation | p00175 | 5k | 60.6 | 61.5 | 61.5 | false | 16 | synthetic-vdot-v1 | null | null | null | Given your goal of improving your 5k time to 16:45 and the fact that your race is moving up by three weeks, you'll need to adjust your training plan accordingly. Here’s a revised training block for the remaining weeks:
### Week 1 (Weeks 10-12 of your original schedule)
**Primary Focus:** Maintain fitness and build end... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_generation | p00134 | marathon | 53.4 | 59 | 57.4 | true | 20 | synthetic-vdot-v1 | null | null | null | Given your current fitness level and goal, it's important to gradually build your speed and endurance while being mindful of your calf tightness. Here’s a structured training plan for the next 20 weeks:
### Week 1-4: Base Building
**Primary Focus:** Improve aerobic capacity and base fitness.
- **Monday:** Long Run (L/... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_generation | p00198 | 10k | 50.5 | 54.4 | 53.3 | true | 14 | synthetic-vdot-v1 | null | null | null | Given your goal to improve your 10k time from 41:00 to 38:30 within 14 weeks, it's important to structure your training program with a focus on speed work, endurance, and recovery. Here’s a structured plan:
### Week 1-2: Base Building and Speed Work
**Purpose:** Establish a strong aerobic base while introducing some s... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | race_prediction | p00204 | 8k | 43 | 47.1 | 47.1 | false | 16 | synthetic-vdot-v1 | null | null | null | A 47:00 10K pace is approximately 5:28 per mile (or 308 seconds per kilometer). This pace can be useful for setting a benchmark or goal pace for a 10K race. It's important to note that this pace might be challenging for some runners depending on their current fitness level.
For training purposes, if you're aiming to i... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | race_prediction | p00296 | marathon | 34.1 | 37.5 | 37.5 | false | 20 | synthetic-vdot-v1 | null | null | null | A 2:07:00 half marathon pace is calculated by dividing the total time by the distance in miles. A half marathon is typically 13.1 miles long.
To find the pace per mile:
\[ \text{Pace per mile} = \frac{\text{Total Time}}{\text{Distance in miles}} = \frac{2:07:00}{13.1} \]
First, convert the total time into minutes an... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | workout_rationale | p00128 | mile | 45.9 | 49.5 | 49.5 | false | 24 | synthetic-vdot-v1 | null | null | null | Running 4 x 400m at 1:29 per lap is a specific type of interval training designed to improve your speed, especially in shorter distances like the mile. Here’s how it fits into your training plan:
### Purpose:
1. **Speed Endurance**: This type of interval training helps build your body's ability to sustain high speeds ... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | workout_rationale | p00168 | marathon | 56.6 | 57.3 | 57.3 | false | 12 | synthetic-vdot-v1 | null | null | null | The training session "2 x 3 miles at goal pace with 5 min jog" is designed to improve your endurance, speed, and recovery. Here’s a breakdown of what it trains:
1. **Endurance**: Running 3 miles at goal pace helps build your aerobic capacity and endurance. This means you're training your body to sustain effort over lo... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | workout_rationale | p00175 | 5k | 60.6 | 61.5 | 61.5 | false | 16 | synthetic-vdot-v1 | null | null | null | The session you've described is designed to improve your anaerobic threshold and lactate threshold, which are key factors in endurance performance. The specific parameters you've outlined—running 6 sets of 800 meters at an interval pace of 2:41 per 800 meters with a 2:30 jog recovery—are structured to push your body in... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | workout_rationale | p00150 | 10k | 34.7 | 36.4 | 36.4 | false | 20 | synthetic-vdot-v1 | null | null | null | The '5 x 1000m at interval pace (5:15 each) with 3 min jog' session is designed to train several key aspects of your endurance and speed, particularly focusing on lactate threshold and aerobic capacity. Here’s a breakdown of what this session is training:
### Purpose:
1. **Lactate Threshold Training**: This session he... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_adaptation | p00009 | mile | 46.6 | 53 | 51.2 | true | 16 | synthetic-vdot-v1 | null | null | null | Given your current fitness level and goal of improving to 5:30 for the mile, you're on track with a structured training plan. The 10k tune-up is a great way to test your fitness and prepare for your goal race. Here’s how you can structure your remaining training block:
### Week 1 (Week 16 of 16)
- **Monday:** Rest day... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_adaptation | p00128 | mile | 45.9 | 49.5 | 49.5 | false | 24 | synthetic-vdot-v1 | null | null | null | Given your goal of improving your mile pace to 6:00 and the fact that your race is moving up by three weeks, you'll need to adjust your training plan accordingly. Here’s a structured approach for the remaining sessions:
### Week 15 (Weeks 18-21)
**Primary Focus:** Continue to focus on speed work and interval training ... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | pace_prescription | p00296 | marathon | 34.1 | 37.5 | 37.5 | false | 20 | synthetic-vdot-v1 | null | null | null | To prescribe your easy, threshold, and interval paces based on a goal time of 2:07:00 for a half marathon, we need to consider your current fitness level, which is implied by the goal pace. However, without specific details about your current fitness level (e.g., your 5K pace, VO2 max, lactate threshold), I'll provide ... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | workout_rationale | p00195 | half | 63.8 | 67.4 | 67.4 | false | 20 | synthetic-vdot-v1 | null | null | null | Running 6 miles continuously at your goal half marathon pace is generally more beneficial for several reasons compared to running harder on your easy days. Here’s an explanation:
1. **Consistency and Reliability**: Continuous runs at goal pace help you build a consistent rhythm and feel for the effort required in a ra... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_adaptation | p00035 | mile | 40.8 | 47.2 | 45.4 | true | 16 | synthetic-vdot-v1 | null | null | null | Given your current situation, it's important to prioritize recovery and avoid overtraining during this period. Here’s a structured approach for the remaining weeks of your training block:
### Week 12 (Week 11 of 16)
**Training Plan:**
- **Monday:** Rest day
- **Tuesday:** Active recovery (light walking or easy cycling... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | workout_rationale | p00296 | marathon | 34.1 | 37.5 | 37.5 | false | 20 | synthetic-vdot-v1 | null | null | null | The session you've described is designed to build your endurance and improve your ability to maintain a specific pace over longer distances. Here’s a breakdown of its components and purposes:
### Purpose:
1. **Endurance Development**: By running 1200 meters at an interval pace (6:23 per 400m), you're pushing yourself ... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_generation | p00150 | 10k | 34.7 | 36.4 | 36.4 | false | 20 | synthetic-vdot-v1 | null | null | null | Given your goal to improve your 10k time from 56:30 to 54:15 within 20 weeks, it's important to structure your training program with a focus on speed work, endurance, and recovery. Here’s a structured plan:
### Week 1-4: Base Building and Speed Work
**Monday:** Easy Run (30 minutes)
- Purpose: Build endurance and bas... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_adaptation | p00296 | marathon | 34.1 | 37.5 | 37.5 | false | 20 | synthetic-vdot-v1 | null | null | null | Given your current situation, it's important to address the tightness in your left calf while also considering how to manage your training load. Here’s a structured approach for the remaining sessions of your block:
### Week 4 Training Overview:
- **Primary Goal:** Continue building endurance and speed.
- **Current Pa... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_adaptation | p00066 | 5k | 50.7 | 54.6 | 53.5 | true | 14 | synthetic-vdot-v1 | null | null | null | Given your current situation, it's important to prioritize recovery and avoid overtraining during your recovery period. Here’s a structured approach for the remaining weeks of your training block:
### Week 10 (Weeks 9-10)
**Primary Goal:** Gradually increase your training volume and intensity while ensuring you don’t ... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | pace_prescription | p00238 | marathon | 52.9 | 57.1 | 56.5 | true | 18 | synthetic-vdot-v1 | null | null | null | To prescribe your training zones effectively, I'll need some additional information about your current fitness level, including your 5K pace, VO2 max, lactate threshold, and any recent race results. However, based on the marathon goal of 3:01:45, we can make some educated guesses about your training zones.
### Trainin... |
[
{
"role": "system",
"content": "You are a distance running coach. Prescribe training from the athlete's demonstrated fitness, state paces explicitly, and explain the purpose of each session. Flag goals that the available training time cannot support. You are not a medical provider: refer pain, injury, or he... | plan_adaptation | p00298 | marathon | 46.3 | 54.3 | 52 | true | 20 | synthetic-vdot-v1 | null | null | null | Given your current marathon goal of 2:57:45 and the challenging conditions due to the heat advisory, it's important to adjust your training plan to ensure you maintain your fitness while minimizing the risk of injury or burnout. Here’s a structured approach for the remaining weeks:
### Week 11 (Week 1 of Marathon Trai... |
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