True Fitness Treadmill ES9.0 + ES7.0 manuale d’uso

ES9.0 + ES7.0 Treadmill Owne r's M anu al truefitness.com / 800.426.6570 / 1.636.272.7100[...]

In 1981, F rank T rula sk e launched TR UE F itne ss®, and beg an manufacturing premium hand-craf ted treadmills . His team ’ s ob session with quality has prop elled TR UE to the top of the fitness industr y and has created one of Americ a ’ s olde st, l ar ge st and most resp ecte d fitne ss e quipment manufacturers . Ov e r t he ye a rs, T [...]

ES Treadmills Owne r’ s Gu ide 3 W hen u sing thi s ex erc ise machine, ba sic prec autions should always be follow ed , includi ng the f ollowing : Read and understand all instr uctions and war nings prior to use. Obtain a me dical exam before beg inning any e xercise prog ram. If at an y time during exer c ise you feel faint , diz zy , or exper[...]

ES Treadmills Owne r’ s Gu ide 4 Do not exc e ed ma ximum user weight of 400 lbs . Keep the top side of the moving surf ac e clean and dr y . Keep children and animals away . This treadmill is intended for residential use only . All ex erci se equipment is potentially haz ardous . If a tten tion is not paid to the conditions of equipment usage, d[...]

ES Treadmills Owne r’ s Gu ide 5 Quick Star t in to a manual workout by pressing , or s et up a differen t workout by selec ting a workout and adjusting se ttings if necessar y . U s e keys , or numeric ke ys and press to accept e ach se tting. Y ou can keep tuning your workout setup by rep eatedly pressing to go to the next s etting. Y our worko[...]

ES Treadmills Owne r’ s Gu ide 6 T ab le o f Co nte nts Quick Star t .......................................................................................5 1. Ba sic Op era tion ( ex cept console).............................................8 2. Console O peration....................................................................25 3. Heart R [...]

ES Treadmills Owne r’ s Gu ide 7 Place your feet on the straddle covers. A ttach the safety lanyard to your waistband. Place the safety key on the ke y holder . Se t up your workout (se e Chapter 1) and press . Stop the treadmill by r educ ing sp ee d to 2 mph, then press . S t a r t i n g A n d S t o p p i n g t h e Treadmill Saf e ly[...]

B a s i c O p er a ti o n In T h is Chapter: Using The Keyboar d Manual & Quick W orkouts O ther Settings Hear t Rate Monitoring Con tac t Hear t Rate Special W or kouts Classic P re -S et W orkouts Chapter O n e Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control W orkouts Chapter 4: User W orkouts Chapter 5:[...]

ES Treadmills Owne r’ s Gu ide 9 Us ing the Keyboard C O : B   O     Selecting W orkout s: Press an y of the workout ke ys and press to begin your workout u sing the default settings . T he Spe cial W orkout keys have m ultiple choic es under each key ; press the ke y m ultiple times to [...]

ES Treadmills Owne r’ s Gu ide 10 P ress Q uic k Star t : Start the treadb elt at 0.5 mph at the default workout time of 30 min utes . Setting T ime or D ist ance T arg ets : Enter your weig h t and pre ss . Now either enter a workout time and press , or press to be prompted for a target distance. Y ou can keep adjusting your work out setup by re[...]

ES Treadmills Owne r’ s Gu ide 11 Manual & Qu ick Wo rkouts C O : B   O     Manual & Qu ick Wo rkouts C O : B   O     Quick W orkout K e ys [walk , walk+run , r un ] Use thes e ke ys to s et up your favorite training spe[...]

ES Treadmills Owne r’ s Gu ide 12 Quick Speed Impor tant : Quick spee d keys change spe ed with a sing le ke y press , so t ake c are in the ke ys you press. Press , lighting the enable L ED . Now the numeric ke ys func tion a s sp ee d change ke ys from 1 mph to 9 mph. Quicksp ee d is functional in any workout ex cept fitness test s and Hear t R[...]

ES Treadmills Owne r’ s Gu ide 13 O ther S ettings C O : B   O     Calor ie g oal allows you to choose the number of calor ies you wish to burn, and the treadmill will c alculat e the required sp ee d and incline to a ttain this goal, including a 3-min ute warm up and 3-minute c o ol dow[...]

ES Treadmills Owne r’ s Gu ide 14 Y our ES S eries treadmill als o comes with advanced workouts options for thise look ign to get the most out of their training . Qu ick W orkout K e ys [w alk , w alk+ru n, run] Use these key s to set up your favorite training spe eds . While the treadmill is operating in manual mode, pressing and holding either [...]

ES Treadmills Owne r’ s Gu ide 15 W eig ht Loss By pressing the “ W eig h t Loss” ke y , us ers ha ve the option of choosing one of si x separate programs that assist u sers in achiev ing their weight loss goals . ese prog rams are: Calor ie Goal Hill Inter vals Leg Shaper Spor ts T raining Calor ie Burn HRC P er formance By pressing the ?[...]

ES Treadmills Owne r’ s Gu ide 16 5K and 10k Runs ese are fi x e d-distance workouts , muc h as you would r un a 5k or 10k road course. Choo se your preferred distance and press Star t. Y ou have c omplete man ual control over spee d and incline. Predicte d F inish T ime F eature: e default time display in the 5k and 10k runs is your pre d[...]

ES Treadmills Owne r’ s Gu ide 17 This treadmill c an monitor your heart rate u sing either the chest strap provide d with the treadmill or the met al g rips on the hand rails (called contact heart rate or C HR pads). A chest strap transmit s your he art rat e to the treadmill via radio, and the C HR pads connec t to a spe cial com puter circuit [...]

ES Treadmills Owne r’ s Gu ide 18 Co nt act H ear t Ra te C O : B   O     Co nt act Hear t R a te (CHR) The contact hear t rate (CHR) sy st em lets you monitor your he art rate w it hout wearing a strap. G en tly g rasp the c ontact hear t rate pads as shown. When the s ystem dete cts yo[...]

ES Treadmills Owne r’ s Gu ide 19 1. Exer cise w ith smo oth b ody motions . 2. Breat he smoothly and r eg ularly , and avoid talking . ( T alk ing w ill c ause unrepresentative hear t rat e spikes of 5 to 10 bpm.) 3. Grip the pad s lig h tly , not tight ly . 4. Make sure your hands are clean, fre e of b oth dir t and hand lotions. 5. Se e Append[...]

ES Treadmills Owne r’ s Gu ide 20 A Note on CHR Accur ac y CHR monitoring may be a bit less accur ate than a chest strap , since the heart rate signals are much stronger at the chest. About 5% of the p opulation cannot be picked up by any CHR system. This is because their hear t is positioned in a more up -and- down manner in their chest, as oppo[...]

ES Treadmills Owne r’ s Gu ide 21 Each workout has a four -minute war m up and a two-min ute cool down. Sp eed or g rade changes stay in effect until the next c hange is reque sted by the program. Chang ing t he default workout time adds or removes se gments ; it does not stretch or compr e ss the workout profile. Change workout le vels during yo[...]

ES Treadmills Owne r’ s Gu ide 22 Z ero-grade walking or running interv als are in one-mi nute seg ments . Grade changes are p ermanent ; sp ee d changes af fect the current one-minut e se gment only . Z ero-grade gradually increa ses spe ed then de crea ses spe ed, chan g in g once p er minute . Grade changes are permanent ; spe ed changes affec[...]

ES Treadmills Owne r’ s Gu ide 23 These are TRUE’ s or iginal four pre- set work outs . Chang ing the workout time stretches and compresses the workout profile, in contrast t o the four ne w pre-s et work outs . Other differences ar e explained below in t he individual workout s ections . Incline changes in var ying amounts ; t he new Hills wor[...]

ES Treadmills Owne r’ s Gu ide 24 Speed Inter v als 2 Actu al Speed D i s p l ay Different f rom Spe ed Inter vals 1 with the sp ee d chang ing in var y ing amount s. When the treadmill is changing to a ne w target spee d, the matrix display readout will display the actual spe ed. As the spe ed is changing , the me ssage center w ill display T AR[...]

C o nso le O p er a ti o n Chapter Two Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control W orkouts Chapter 4: User W orkouts Chapter 5: Gerk in F itness T est Chapter 6: RxHRC Chapter 7: F ans Chapter 8: Designing an Exercise Prog ram Chapter 9: Care and Maintenance[...]

ES Treadmills Owne r’ s Gu ide 26 Co nso le O pe ra tio n C T: ES K   ES9.0 & 7.0 Ke ybo ard Numeric K e ys Direct entry of numeric d ata. Enter Acc epts workout parameters , and toggles the dual function displays . HRC Cruis e Control In an y workout , se t your current hear t rate as the t ar get[...]

ES Treadmills Owne r’ s Gu ide 27 Co nso le O pe ra tio n C T: D   ES9.0 D is pla y[...]

ES Treadmills Owne r’ s Gu ide 28 Co nso le O pe ra tio ns C T: D   ES7.0 D is pla y[...]

Hear t R a te C o ntr o l Wo rkout s In T h is Chapter: HRC Introduction HRC T ypes & W or kout Guide W or kout Setup During Y our W orkout Tips & How HRC W orks Examples and Cruise C ontrol Impor tant P oints About HRC HRC Safety Chapter T h ree Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control W orkout[...]

ES Treadmills Owne r’ s Gu ide 30 HRC I ntro ducti o n C T : HR C W    TRUE’ s he art rat e con trol (HRC ) workouts let the treadmill monitor your relative exercise int ensity by w ay of your heart rate, then aut omatically adjust the workload to keep you at your target heart rate and thus you[...]

ES Treadmills Owne r’ s Gu ide 31 HR C T yp es + Wo r kou t G u id e C T : HRC W  Four Basi c T yp es o f HR C Wo rkouts V arious typ es of Heart Rate Control (HRC) are a vailable on ES Ser ies treadmills . This se ction ma y des cribe some ty pes of HRC that your treadmill does not have. T ime-b[...]

ES Treadmills Owne r’ s Gu ide 32 Wo rk out S etu p C T : HR C W  1 - Put on a P olar® or compa tible transmitter chest strap a s describ ed in se ction C hapt er 1. 2 - Press the key until you reach your desired workout, then pr ess . 3 - Enter your workout parameters . T hi s includes target h[...]

ES Treadmills Owne r’ s Gu ide 33 Duri ng Y our Wo rkout Du ring Y ou r Wo rk out C T : HRC W  Y our treadmill can remember more than one workout setup for a he art rat e con trol workout. The E S9.0 and E S7.0 have 5 target, 5 inter val, and 4 dist anc e-ba sed HRC setups . I t stores each s et [...]

ES Treadmills Owne r’ s Gu ide 34 T i ps o n the W arm U p St age Tips and How HRC Wo rks C T : HR C W  Ho w th e HRC System Co ntrols your Hear t Ra te The treadmill op era tes in a manual con trol mode during the war m-up stage. Y ou c ontrol b oth sp ee d and incline. Y ou ma y only increas e [...]

ES Treadmills Owne r’ s Gu ide 35 E xamples o f HRC Wo rkouts E x a mples and Cru is e Co ntro l C T : HRC W  Cruis e Co ntrol 1 - A us er who physically cannot walk over 2.5 m ph can safely us e he art rate control by entering maximum spe ed of 2.5 in an HRC workout. 2 - A r unner c an r un up t[...]

ES Treadmills Owne r’ s Gu ide 36 Ho w Cruis e Co ntrol Determi nes Y our E xer cis e Intens it y E xamples o f Run n i ng Wo rkouts Us i ng Cruis e Co ntrol E xamples o f W alkin g Wo rkouts Us i ng Cruis e Co ntrol If you enter the HRC stage below 5 mph, the spe ed you ent er w ill be the maximum spe ed of your workout . If you like to walk at [...]

ES Treadmills Owne r’ s Gu ide 37 Impo r t ant Po int s About Hear t R a te Co ntrol The he art rat e monitor transmitter strap provided with your treadmill should b e worn directly against your skin at about one inch below the pe ctoral muscles/breast line. W omen should be careful to place the transmitter b elow their bra line. Some moisture is[...]

ES Treadmills Owne r’ s Gu ide 38 T wo us ers we aring the same kind of transmitt er at the same time and in clo se proximity ma y cause f alse heart rate di spla y readings . Use only the transmitter provide d w ith your TRUE HRC treadmill or a Polar® brand stand ard transmitter . TRUE’ s Hear t Rate Control i s p a tent ed under USPTO #5,462[...]

Cust o m Wo rkout s In T h is Chapter: User P rogr ams Quick workout Keys F av or it es Key Calorie Goal Chapter Four Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control W orkouts Chapter 4: Custom W orkouts Chapter 5: Gerk in F itness T est Chapter 6: RxHRC Chapter 7: F ans Chapter 8: Designing an Exercise Prog r[...]

ES Treadmills Owne r’ s Gu ide 40 Dur ing a manually-contr olle d work out , E S S eries treadmills always " re c ord " the chang e s you make in spee d or inc line. ES treadmills can sa ve up to three User W orkouts Note that this workout r ecording only t akes place when you us e the def ault manual mode settings ; you cannot choose a[...]

ES Treadmills Owne r’ s Gu ide 41 Qu ick Wo rkout Ke ys C F: C  W  Use these keys to set up your f a vorite training spe eds . While the treadmill is operating in manual mode, pressing and holding either the walk or run ke y will “ save” tha t sp ee d as that key ’ s op era ting[...]

ES Treadmills Owne r’ s Gu ide 42 F a vo rites Ke y C F: C  W  Under t he F avorites you ma y select : Custom W orkout : pick the spee d, incline, wor kout time, and duration of each segment of a custom workout. Custom Inter val: a shor t cut to create a sim ple inter val workout. S e[...]

ES Treadmills Owne r’ s Gu ide 43 F a vo rites Ke y C F: C  W  S etting Up a C u stom Inter val W orkout 1. Press F avorites until you se e t he Cust om W ork out prompt, then press Ent er . A t the NEW PROG YE S? pr ompt, sele ct YES. 2. Enter desir ed workout time. 3. Enter dura tio[...]

ES Treadmills Owne r’ s Gu ide 44 Calor ie g oal allows you to choose the number of calor ies you wish to burn, and the treadmill will c alculat e the required sp ee d and incline to a ttain this goal, including a 3-min ute warm up and 3-minute c o ol down. F or safety and comfort reasons , you se t a maximum sp eed. Impor tant Note About Calor i[...]

ES Treadmills Owne r’ s Gu ide 45 5. If your calorie goal exc e eds the ability of the tr e admill to a ttain, you will b e re-prompt e d to either r e duce your calorie goal or increas e your maximum spe ed. 6. When your calorie goal is w it hin the abilities of the tr e admill, press Start . 7. ere is a 3-min ute warmup at either 2 m ph or y[...]

Gerki n Fitn ess T est In T h is Chapter: Using the Gerk in F itness T est Ac curac y of the Gerk in F itness T est Chapter Five Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control W orkouts Chapter 4: Custom W orkouts Chapter 5: Gerk in F itness T est Chapter 6: RxHRC Chapter 7: F ans Chapter 8: Designing an Exer[...]

ES Treadmills Owne r’ s Gu ide 47 Us ing The G e rkin F itness Test C F: G  F T One way to measure your overall fitne ss is to take a Gerkin f itness test . Named after the Arizona re searcher who designe d this test, this submaximal treadmill te st (submaximal means you work b [...]

ES Treadmills Owne r’ s Gu ide 48 The scientific journal, O ccupational M edic ine, published a study in 2004 on the accurac y of t he G erkin test. The conclusion: “ The Gerkin tre ad mil l protocol over predicts V O2ma x in health y men and women and, therefore , shou ld not b e used for pre d icting V O2ma x in i ndiv id ual f irefi ghters ,[...]

R xHR C In T h is Chapter: RxHRC Setup W or kout Suggestion Chapter Six Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control W orkouts Chapter 4: Custom W orkouts Chapter 5: Gerk in F itness T est Chapter 6: RxHRC Chapter 7: F ans Chapter 8: Designing an Exercise Prog ram Chapter 9: Care and Maintenance[...]

ES Treadmills Owne r’ s Gu ide 50 R xHRC S etu p C S: RHR C R xHRC Creates a 21- to 24-week training program with a progressive increa se in workout intensity and duration. This prog ram is ba sed on a few simple p arameters f rom you, the u ser , including: age, resting hear t rate, cur ren t activ ity le vel, and fitn[...]

ES Treadmills Owne r’ s Gu ide 51 Wo rk out Suggesti o n C S: RHR C Wo rkout Suggestio n Fitness goal : choose from eas y improvement, moderate impr ovement , or aggressive impr ovement. Cre ating the T raining Pro gram : R xHRC now creates and saves your entire training program. R xHRC do es not ke ep track of how of t[...]

F ans In T h is Chapter: F ans Chapter Se ven Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control W orkouts Chapter 4: Custom W orkouts Chapter 5: Gerk in F itness T est Chapter 6: HRC Planner Chapter 7: Audio and F an A ccessories Chapter 8: Designing an Exercise Prog ram Chapter 9: Care and Maintenance[...]

ES Treadmills Owne r’ s Gu ide 53 The fans have two sp ee ds plus off. T he def a ult is medium spe ed. F ans C S : F F ans o n ES9.0[...]

D es i gn i n g an E xer cis e P r ogr a m In T h is Chapter: The F .I.T . Concept Defined F .I.T . Conc ept O v er view Utilizing the F .I.T . Conc ept Beginning Y our F .I.T . P rogr am Establishing and Maintaining F itness W eight & Spor ts T raining P rograms Chapter Ei ght Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: [...]

ES Treadmills Owne r’ s Gu ide 55 The F .I.T . Co nce pt D ef ined C E : D    E P  The workout portion of your ex ercis e prog ram consist s of three major variables : F re quency , Int ensity , and T ime. F requency: How O ften Y ou Ex ercise Y ou [...]

ES Treadmills Owne r’ s Gu ide 56 As your fitness le vel improves , you w ill ne ed to increas e your workout intensity in order to re ach your target heart rate. T he first increa se ma y b e ne cessar y after two t o four we eks of regular ex erci se. Ne ver ex ce ed your target he art rate zone. Increa se t he spe ed and/or incline on the trea[...]

ES Treadmills Owne r’ s Gu ide 57 F .I.T . Co nce pt Over view C E : D    E P  Utilizing the F .I.T . Co nce pt C E : D    E P  The F .I. T . concept [...]

ES Treadmills Owne r’ s Gu ide 58 In addition to monitoring your heart rate a s you exer cise, b e certain of how quickly your hear t ra te r ecovers . If your he art rat e is over 120 b eats per minute f ive min utes after ex ercising , or is higher than nor mal the morning after ex ercising , your e xertion may b e to o strenuous for your cur r[...]

ES Treadmills Owne r’ s Gu ide 59 W orkout: Brisk and Rhythmic Exer cise The workout trains and conditions your he art , lungs , and muscles to op erat e more ef ficiently . Increas e exer cis e in respons e to your heart rate to train and str engthen your cardiova scular system. Concentra te on moving your arms and legs smo othly . W alk natural[...]

ES Treadmills Owne r’ s Gu ide 60 If you c an su stain 12 but not 20 con tinuous minutes of ex erci se in your target hear t rate zone: Exercise three to five days a week . Rest at le ast two days p er we ek . T r y to reach and maintain 60-75 p er cent of your maximum heart rate w it h moderate rhythmic ex erci se. B egin with 12 c ontinuous min[...]

ES Treadmills Owne r’ s Gu ide 61 Est ab lish in g Aerob ic Fitn ess M a in t a ining Aerob ic Fitn ess T r y to reach and maintain 60-75 p er cent of your maximum hear t rate with moderate exer cise. Exercise for 30-45 minutes a t 60-65 percen t of your target hear t rate. H ere are some tips to achiev ing your we i ght manageme nt go al: Consum[...]

Care an d M ai ntenan ce In T h is Chapter: L ubrication and Cleaning T readbelt Adjustment T readbelt T ension Chapter Ni n e Chapter 1: Basic Operation Chapter 2: Console Operation Chapter 3: Hear t Rate Control W orkouts Chapter 4: Custom W orkouts Chapter 5: Gerk in F itness T est Chapter 6: RxHRC Chapter 7: F ans Chapter 8: Designing an Exerci[...]

ES Treadmills Owne r’ s Gu ide 63 L u b rica tio n and Cleanin g C N : C   M  Y our TR U E treadmill is constructe d of quality materials and manufactured to prov ide many years of faithful ser vice. Simple routine cle aning and a preventive maint enance pr og ram w ill ex[...]

ES Treadmills Owne r’ s Gu ide 64 M onthly : C lean dust and dir t tha t might accumula te under and behind your treadmill onc e a month. Small rubber par ticles from the s oles of w alking shoes will accumulate alongside the belt and also behind the unit. Exper t ser vice and maintenance at a reasonable cost are available through your fac tor y-[...]

ES Treadmills Owne r’ s Gu ide 65 Treadb e l t Te ns io n C N : C   M  T ur n both r ear roller adjustment b olts coun ter -clock wise until treadbelt just be gins slipping when walk ing on it , t hen turn both rear roller adju stmen t bolt s clo ckwis e in e qual qu arter[...]

ES Treadmills Owne r’ s Gu ide 66 Sympt om/So l utio n Gu ide C N : C   M  SYMP T OM CA USE S OLUTI ON Circuit breaker on treadmill trips when the p ower cor d is plugged into w all. Circuit breaker on treadmill trips when inputting sp ee d and star ting A . Damaged motor [...]

ES Treadmills Owne r’ s Gu ide 67 SYMP T OM CA USE S OLUTI ON T readbelt tracks left to r ight A . Uneven floor B. Rear roller not properly adjusted Move treadmill to even surface or level with shims . Se e Adjustment sec tion. See Adjustment sec tion. T readmill trips household circuit breaker A . Defective bre aker B. Circuit too small C. Circu[...]

ES Treadmills Owne r’ s Gu ide 68 E1:IN CLINE Incline moving when not commanded to. E1:R A NGE Difference b etween zero position and maximum incline not suf ficient. E1:ST A LL Incline not mov ing when commanded to. E2:OV ER SPEED This er ror o ccurs when an acce leration of greater than 2.1 mph o ccurs . Er ror cleare d by turning of f power swi[...]

ES Treadmills Owne r’ s Gu ide 69 S e r vice Messages C N : C   M  The following ser v ice message s w ill be displayed as the y o ccur , as well as for the subse quent si x saf ety key inser tions . These messages will b e di splayed un til a key is pressed. E ver y time [...]

T ar get Hear t R a te Char t A Gui de t o Help Y ou Pi ck an In itial T ar get Hear t R a te ap p en dix a[...]

ES Treadmills Owne r’ s Gu ide 71 A    A T  H  R  C [...]

Sp eci fi ca ti o ns ap p en dix b[...]

ES Treadmills Owne r’ s Gu ide 73 S    ES9.0 ES7.0 Motor TRUE 4hp DC Quiet-Drive TRUE 4hp DC Quiet-Drive Commercial Frame 1 1-Guage Heavy Duty W elded Steel 1 1-Guage Heavy Duty W elded Steel HRC Cruise Control YES YES HRC W orkouts 14 14 W orkouts 15 Preset, 2 Custom, 1 Custom Interval 17 User Dened YES-[...]

B i b li ogr ap hy References an d Selected Readi ngs b i b li ogr ap hy[...]

ES Treadmills Owne r’ s Gu ide 75        American College of Spor ts Medicine, ACSM's Guidel ines for E xer cise T e sting and P re scr iption . 6th edition. Philadelphia: Lippincot t W illiams & W ilk ins, 2000. F e ynman, Richard P ., The F e ynman Lect u re s on Physic s . Orig inal e dition. Boston[...]

ES Treadmills Owne r’ s Gu ide 76 Robergs , Rober t A . and Landwehr , Rob erto. (2002) T he Surpr ising Histor y of the "HRma x = 220 - age " Equation. Journal of Exer c ise Ph y siology , 5(2). ISSN 1097-9751.2 Article URL : <http://w w w .a sep.org/D oc uments/Rober gs2.pdf> Journal URL : <http://w w w .a sep.org/F L DR/JEPh[...]

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