The Speed Code (Nov 2024)

[Fraser Young]

Recovery from illness

9 December

ILL

My nausea has cleared up but I’m getting a fever at night and still have a very chesty cough. I did two 10 minute walks around the block and I feel like I’ve pulled my left hip flexor, possibly straining it from vomiting.

10 December

Hex Bar DL – 3 x 60kg, 2 x 80kg, 8 x 90kg

I was in bed until midday, more night fevers and very restless sleep. I weighed in at 66.3kg today, down 3.5kg in a week. I’m very aware of the muscle loss from bed rest and inactivity, especially combined with a low protein diet, so I wanted to do a single work set of a compound lift. I was sluggish in the warm up and didn’t push the reps but feel it’s at least some stimulus for my body.

The plan is to get back to work tomorrow and eat 3 normal meals.

11 December

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5

I only did one pair of exercises, still not feeling great. I’m a bit concerned that I’ve strained a muscle as I feel weak when I try to exercise. I’ve only just built up my calories and my glycogen will likely be depleted so I’ll have a large breakfast tomorrow.

12 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Hip Internal Rotation Series – 3 x 20
Linear Decel, Lateral Push Out – 3 x 6
OH Laterals – 3 x 15 secs
Lateral Bound DB Punch lvl 1 – 3 x 6 x 3.5kg
Split Stance Contrast Jumps – 3 x 4 x 7kg / band
Single Leg Elevated Hip Thrust – 3 x 8
Pistol Squats – 3 x 6
Hex Bar DL – 8 x 80kg (belted)

Short on time and really pleased with the intensity I could manage here. I’ll be sore tomorrow but I’m back to eating normally and physically about 80%. I finished with a set of DL to continue waking my legs up, my lower back felt weak after Tues so I put my weight belt on as a precaution. Excited for zone 2 tomorrow as fitness will be where I need the most improvement. Still feverish at night and a lingering cough.

13 December

Exercise Bike – 35 mins (level 6, 90-100 Watts)

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

I was surprised by just how little effort I needed on the exercise bike to drive my heart rate up. I’m continuing to recover but it feels like another 3-5 days before my sleep and recovery numbers from my wearable return to baseline. I don’t mind repeating phase 3, I will open with a broad jump and see how close I can get to 252cm, which was what I managed the first time round (2 weeks ago). I’ve lost around 3.5kg so it remains to be seen what that has done to my performance.

[Fraser Young]

Phase 3 – Week 1

14 December

Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 5 x 80kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 8 x 70kg
B1 Pull ups – 3 x 8
B2 DB OHP – 3 x 6 x 20kg

A little disheartened by how much I had to reduce the weights here, almost 10% weaker than three weeks ago.

15 December

Broad Jump, 5 – best of 240cm
90/90 Hip Lift – 1 x 5 reps
Dynamic Warm Up 2
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds – 2 x 20m
Skips for Distance – 2 x 20m
Skips for Height – 2 x 20m
Accel March w Waist Harness – 2 x 10m x 45kg sled
Accel Bound w Waist Harness – 2 x 10m x 30kg sled
Accel March Bound Run – 2 x 15m x 30kg sled
Posture Hold – 2 x 10 secs
Band Resisted Load and Lift – 2 x 5
Banded Load & Lift w/ Switch – 2 x 5
Banded Load & Lift w/ 3x Switch – 2 x 3
Kneeling PVC 4 Step – 2 reps
7 Cone Kneeling No PVC – 4 reps
Heavy Resistance Sprint – 4 x 5m x 45kg
Medium Resistance Sprint – 3 x 10m x 30kg
3 point ISO hold – 3 x 5 secs
2 pt sprint – 2 x 10m
3 pt sprint – 2 x 10m in 1.85 secs Freelap
2 pt sprint – 2 x 20m
3 pt sprint – 2 x 20m in 3.15 secs Freelap
Non CM Versatile Rim Touch – 3 x 5
A1 Alternating Reverse Plank – 3 x 8
A2 TKE Partial Squat – 3 x 10

Wet track, 11 degrees, +2 m/s wind. I was a little disappointed with the 240cm broad jump but on reflection if I had produced 252cm that wouldn’t make sense as I haven’t fully recovered yet. I am eating 200-300 kcal above maintenance to replenish my glycogen stores and it’s likely that I have another 0.5kg of weight to put back on with ease. The session was good, very thankful for a clear day and I felt I executed most of the exercises well. It was just over 3 hours including driving to the track and unloading / loading all the weights, hopefully phase 4 has shorter accel sessions.

The plan is to rest up, eat a lot, and come back stronger for Tuesday. Before the session I weighed in at 67.0kg, I’d like to be 67.3kg or above for Tuesday.

16 December

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

I felt good today, I had almost 500g of carbs yesterday and 375g today. Fuelled and ready to go.

17 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 15m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
3 point ISO hold (5 secs) – 10m
Wickets – 4 x 20m in ~2.45-2.48 secs (Freelap)
20m Build 20m Fly – 4 x 20m in ~2.32 secs
Curvilinear Run Level 1 – 3 x 40m
Stiffness Skips – 3 x 2 x 20m
Bosch Snatch – 3 x 4
Nordic Eccentrics – 3 x 6
Airborne Lunge – 3 x 8 x 8kg

Wet track, 9 degrees, -3 m/s wind gusting to -5 m/s. Good session, not a fan of the wind but overall a lot of 90%+ intensity sprinting. The wind threw me off my wickets as it shortened my stride enough that the first two runs were stuttering.

18 December

REST

I couldn’t find any time to do the core workout.

19 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Hip Internal Rotation Series – 3 x 20
Partner Linear Decel / Lateral Push Out – 3 x 10m
Ring Agility Open Up Sprint Out – 3 x 2 reps
OH Lateral Reaction – 3 x 15 secs
Lateral Bound DB Punch Level 1 – 3 x 6 x 3.5kg
Split Stance Contrast Jumps – 3 x 4
SL Elevated Hip Thrust – 3 x 8
SL Box Step Down – 3 x 6

I enjoyed that, mainly because it was short, finishing in 75 minutes. I didn’t feel that explosive in the ring agility sprint outs but the contrast jumps and lateral bounds were good.

I’m continuing to be grateful for every lower body session that isn’t pouring with rain or on icy ground, not sure I’ll be able to get through winter without missing some sessions.

20 December

Exercise Bike – 35 mins (level 6, 100 Watts)

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Front/Back Fascia Line Flow (RDL Swings) – 3 x 5 x 1.25kg
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

Good bike workout, my heart rate is still quick to rise but I didn’t want to go easy so I held 100 Watts. Core workout was simple.

Really pleased with that week, I’m still not 100% but I’m pretty close. I’ll test my broad jump again and would expect to be back over 250cm by Sunday.

[Fraser Young]

Phase 3 – Week 2

21 December

Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 4 x 85kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 8 x 75kg
B1 Pull ups – 3 x 6 x 5kg
B2 DB OHP – 8,8,7 x 20kg

Pleased to increase the numbers from last week, I felt much more powerful. My left shoulder caused me problems in the final reps of OHP so I had to stop at 7.

Excited to weigh myself tomorrow, I really notice the lost weight and while I want to put it back on I’m cautious about rushing it and ending up putting on fat mass.

22 December

Broad Jumps, 5 – best of 240cm
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds – 2 x 20m
Skips for Distance, Height – 2 x 20m
Accel March w Waist Harness – 2 x 10m x 45kg sled
Accel Bound w Waist Harness – 2 x 10m x 30kg sled
Accel March Bound Run – 2 x 15m x 30kg sled
Posture Hold – 2 x 10 secs
Band Resisted Load and Lift – 2 x 5
Banded Load & Lift w/ Switch – 2 x 5
Banded Load & Lift w/ 3x Switch – 2 x 3
Kneeling PVC 4 Step – 2 x 5m
7 Cone Kneeling No PVC – 2 x 10m
Heavy Resistance Sprint – 4 x 5m x 45kg sled
Medium Resistance Sprint – 3 x 10m x 30kg sled
3 point ISO hold – 3 x 5 secs
A1 3D Split Stance Lateral Pushout – 3 x 5
A2 1/2 Kneel Lateral Acceleration – 3 x 10m
Non CM Versatile Rim Touch – 3 x 5
B1 Alternating Reverse Plank – 3 x 8
B2 TKE Partial Squat – 3 x 10

Another big session, glad to get it finished. It was a wet track and a headwind which meant the broad jump was probably better than last week but I ended up recording the same distance. Everything else felt solid, frustratingly I’m 66.7kg, down a little on last week, so I really need to get eating.

23 December

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Leg Swings – 3 x 10
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

A single change of exercise, preferred this version.

24 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 15m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
3 Position ISO Holds – 3 x 5 secs
Wickets – 2 x 20m in 2.32 secs
20m Build 20m Fly – 4 x 20m in 2.28 secs
Curvilinear Run Level 1 – 3 x 40m
Stiffness Skips – 3 x 2 x 20m
Bosch Snatch – 2 x 4, 1 x 4 x 0.5kg per hand
Nordic Eccentrics – 3 x 6
Airborne Lunge – 3 x 8 x 8kg

Wet track, 11 degrees, no wind. Really liked this session, nice temperature and no wind. My wickets were really smooth and the flying runs too. It feels like my fitness has come back following my illness so I’m ready to push on with Phase 4.

25 December

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Leg Swings – 3 x 10
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

Nice and simple.

26 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Hip Internal Rotation Series – 3 x 20
Partner Linear Decel / Lateral Push Out – 3 x 10m
Ring Agility Open Up Sprint Out – 3 x 2 reps
OH Lateral Reaction – 3 x 15 secs
Lateral Bound DB Punch Level 1 – 3 x 6 x 3.5kg
Split Stance Contrast Jumps – 3 x 4
SL Elevated Hip Thrust – 3 x 8
SL Box Step Down – 3 x 6

Much better second time round, the ground was firmer for the change of direction drills which helped a lot. Ready for phase 4!

27 December

Exercise Bike – 35 mins (level 6, 100 Watts)

90/90 Hip Lift – 5 reps
Reverse Walkouts – 3 x 5
Leg Swings – 3 x 10
Core Decel COD – 3 x 5 x 5kg
Slant Board RDL Rotations – 3 x 8
Core Rotation Pallof Press – 3 x 5 (resistance band)
Lateral Line – 3 x 5

My HR monitor was telling me I was in zone 3 the whole time but in terms of difficulty it felt how people describe zone 2 (able to nasal breathe throughout). I’ve had an elevated heart rate from an ongoing infection which is pushing all my numbers up.

Pleased with this week of training and it’s setting me up nicely for phase 4. I’d like to get my broad jump back to 250cm or above and my weight back to 68kg or higher.

[Fraser Young]

Phase 4 – Week 1

28 December

Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 3 x 90kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 8 x 75kg
B1 Pull ups – 3 x 6 x 7.5kg
B2 DB OHP – 3 x 8 x 20kg

Stronger again, though not by much.

29 December

Broad Jump – 5, best of 242cm
90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds, Skips for Distance, Height – 2 x 20m
Accel March w Waist Harness – 2 x 15m x 50kg sled
Accel Bound w Waist Harness – 2 x 15m x 30kg sled
Accel March Bound Run – 2 x 30m x 30kg sled
Band Resisted Hip Drives – 2 x 10
Anaerobic Wall Sprints – 2 x 10 secs
Switch – 2 x 10
7 Cone 2 Point Stance – 4 x 10m
Heavy Resistance Sprint – 3 x 5m x 50kg sled
Medium Resistance Sprint – 3 x 10m x 30kg sled
Light Resistance Sprint – 2 x 15m x 15kg sled
Drop in Sprint – 2 x 5m
3 point sprint – 2 x 20m in 3.05 secs Freelap (10m in 1.80 secs)
1/2 Kneel Sprint – 6 x 15m
Hip Flip Sprint – 6 x 15m
Sprint with mid-cone split – 4 x (2 x 15m)
Triple Broad Jump – 4 reps (7.70m, 7.50m, 7.60m, 7.70m)
Double Depth Jumps – 3 x 6
Banded SLRDL – 3 x 6 per side

Wet track, 4 degrees, no wind. Another long session, the various sprints near the end felt like junk volume and I’d much rather do more 3 point sprints. I liked the triple broad jump and the sled work. I bumped the heavy sled from 45kg to 50kg and noticed the difference. I had a bigger broad jump in me but I only gave myself five attempts and I kept leaving one of my feet behind, costing me 5-7 cm. Really tired now, need a big sleep.

30 December

90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 4
Cat Camel Breathing – 3 x 4
Side Plank Banded Row – 3 x 10
Single Leg Turn – 3 x 3
Ab Wheel – 3 x 8
Weighted OH Squat – 3 x 4 x 15kg

Really liked this combination of exercises, I promise to make it harder as the ab wheel especially is something I can handle at a higher volume.

31 December

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 10m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
Wickets – 6 x 20m in 2.42-2.50 secs
20m Build 20m Fly – 2 x 20m in 2.34 secs
1 x 40m in 5.48 secs (3.14 / 4.30 for 20m / 30m)
Reactive Step Up Jump – 3 x 5
Overcoming Ankle Isometric – 4 x 5 secs
Overcoming Glute Isometric – 4 x 5 secs

Wet track, 8 degrees, -4 m/s wind gusting to -6 m/s. The wind was really disruptive to my wicket runs, I kept moving my start forward and still reaching too much for the first cone. Most runs were 2.48 secs and the last was 2.41 secs when I finally got the build up right. I enjoyed the last few exercises, I set my squat rack up properly for the ankle isometric and it felt beneficial.

I’m now eyeing the weather as there are negative temperatures and snow forecast. I should be clear to do the agility session on 2nd Jan but the next accel session is in doubt.

1 January

90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 4
Cat Camel Breathing – 3 x 4
Side Plank Banded Row – 3 x 10
Single Leg Turn – 3 x 3
Ab Wheel – 3 x 10
Weighted OH Squat – 3 x 4 x 15kg

Good session.

2 January

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Barefoot Freestyle – 4 mins
Hip Internal Rotation Series – 3 sets
Harden Series – 5 reps
Box Mirror Drill – 3 x 15 secs
Box Drop Cross Step Curve Run – 3 reps per side
Flip to Guard 15 yard – 3 x 15m
Change of Pace Figure 8’s – 3 x 30 secs
Jump Cut Plyos – 3 x 4
Band Rapid Lateral Level 2 – 3 x 6
Side Plank Hip Abduction – 2 x 8
Copenhagen ISO Plank – 2 x 20 secs

I liked this session, a nice variety of exercises and 1h40 total time.

3 January

Exercise Bike – 40 mins (level 6, 100/95/90 Watts)

90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 4
Cat Camel Breathing – 3 x 4
Side Plank Banded Row – 3 x 10
Single Leg Turn – 3 x 3
Ab Wheel – 3 x 10
Weighted OH Squat – 3 x 4 x 15kg

I stayed in zone 2, which meant decreasing output by 5 Watts every 10 minutes until I settled at 90. Frustrating given I was at ~115 Watts a few months ago before my illness. Part of me feels like I need higher volume to get me back on track before dropping to maintenance, so I made a small move in that direction with an extra 5 minutes on the bike. Core workout done in 20 minutes.

Overall another good week of training, depending on the next few days I may introduce another weights session on Wednesday for my upper body, and maybe a day of tempo runs. My fitness level has dropped if you’re to believe my resting heart rate, though it’s possible a lingering after effect of a chest infection. I’m not a fan of the acceleration session but on the whole I’m happy to do another two weeks of this to round out phase 4.

[Fraser Young]

Phase 4 – Week 2

4 January

Med Ball Chest Pass – 3 x 8
Med Ball Slams – 3 x 8
A1 Bench Press – 4 x 4 x 90kg
A2 Clap Push ups – 4 x 5
Pendlay Rows – 3 x 8 x 75kg
B1 Pull ups – 3 x 6 x 10kg
B2 DB OHP – 3 x 6 x 22.5kg

Really pleased to have most of my strength back, benching 4 x 4 again though the reps were tough.

5 January

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Band Resisted Hip Drives – 2 x 10
Anaerobic Wall Sprints – 2 x 10 secs
Switch – 2 x 10
A Walk, March, Skip, Switch, Triple – 2 x 15m
Bounds, Skips for Distance, Height – 2 x 20m
Accel March w Waist Harness – 2 x 15m x 50kg sled
Accel Bound w Waist Harness – 2 x 15m x 35kg sled
Accel March Bound Run – 2 x 30m x 35kg sled
7 Cone 2 Point Stance – 4 x 10m
Heavy Resistance Sprint – 3 x 5m x 50kg sled
Medium Resistance Sprint – 3 x 10m x 35kg sled
Light Resistance Sprint – 2 x 15m x 20kg sled
Drop in Sprint – 2 x 10m
3 point sprint – 2 x 20m
1/2 Kneel Sprint – 6 x 15m
Hip Flip Sprint – 3 x 20m
Sprint with mid-cone split – SKIPPED
Triple Broad Jump – 4 reps (7.40m, 7.40m, 7.50m, 7.50m)
Double Depth Jumps – 3 x 3
Banded SLRDL – 3 x 6 per side

It snowed overnight but the rain washed it away so I was able to complete this session. It rained the whole time so it wasn’t the most pleasant, but I was grateful I could do it at all. I had to skip the sprint with mid-cone split as the grass was waterlogged and unusable. The weather also meant I moved the wall series to the start of the workout and that worked really well. More snow is forecast from Wednesday so my agility session might have to be on the snow, which I don’t mind as long as the ground isn’t frozen.

6 January

90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 4
Cat Camel Breathing – 3 x 4
Side Plank Banded Row – 3 x 10
Single Leg Turn – 3 x 3
Ab Wheel – 3 x 10
Weighted OH Squat – 3 x 4 x 15kg

I should bump the reps soon if the program doesn’t do it naturally as this isn’t too challenging.

7 January

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
A Walk, Skip, Switch, Triple – 2 x 10m
ACK, Bleed, SL Bound to High Knee Dribble – 2 x 20m
Wickets – 6 x 20m in 2.34-2.38 secs
20m Build 20m Fly – 2 x 20m in 2.28 secs
1 x 40m in 5.28 secs (3.03 / 4.18 for 20m / 30m)
Reactive Step Up Jump – 3 x 5
Overcoming Ankle Isometric – 4 x 5 secs
Overcoming Glute Isometric – 4 x 5 secs

Damp track, 2 degrees, no wind. Happy with my times, some of the fastest I’ve run in this program. I nailed the 40m run, focusing on low shin angles during acceleration and I was surprised by such a good time.

8 January

A1 Bench Press – 8,8,7 x 80kg
A2 DB Rows – 3 x 12 x 30kg
B1 Pull ups – 3 x 8 x BW
B2 DB OHP – 3 x 6 x 22.5kg
90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 5 x 10kg
Cat Camel Breathing – 3 x 4
Side Plank Cable Row – 3 x 10 x 15kg
Single Leg Turn – 3 x 3
BB Rollout – 3 x 10
Weighted OH Squat – 3 x 4 x 15kg

Office day and I finally registered for the free gym. I kept it simple and did a standard upper body session. I did not like the bench press they had there but it’s great to get something done. Finished with core, using the cable machines where possible. It snowed a fair bit today but I’m pretty sure I can still do agility tomorrow as the ground won’t be solid.

9 January

90/90 Hip Lift – 5 reps
Dynamic Warm Up 2
Barefoot Freestyle – 4 mins
Hip Internal Rotation Series – 3 sets
Harden Series – 5 reps
Box Mirror Drill – 3 x 15 secs
Box Drop Cross Step Curve Run – 3 reps per side
Flip to Guard 15 yard – 3 x 15m
Change of Pace Figure 8’s – 3 x 30 secs
Jump Cut Plyos – 3 x 4
Band Rapid Lateral Level 2 – 3 x 6
Side Plank Hip Abduction – 2 x 8
Copenhagen ISO Plank – 2 x 20 secs

A repeat of last week’s session, only 2 degrees so I found it hard to get my legs moving. The curved runs are 30 metres and I’d really want to have an exercise before those so it isn’t such a step up in intensity. Really looking forward to my final phase 4 acceleration session as it’s a chore, otherwise I’m enjoying this and feeling fast.

10 January

Exercise Bike – 45 mins (level 6, 105/100/95 Watts)

90/90 Hip Lift – 5 reps
Lateral Core Walkouts – 3 x 4
Cat Camel Breathing – 3 x 4
Side Plank Banded Row – 3 x 10
Single Leg Turn – 3 x 3
Ab Wheel – 3 x 8
Weighted OH Squat – 3 x 4 x 15kg

Thrilled to see my numbers finally move on the bike. I set off at my usual 100 Watts and my heart rate stayed low, so I had to move to 105W to enter Zone 2 HR. I added an extra 5 minutes again but I think 45 mins is my limit for now, I find it super tedious even with my phone and Netflix on.

Good week of training despite very cold temperatures.

[Author]

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