Science, wisdom and personal experiences can help explain and clarify the concept of flow and the importance of being present. I am sure that most of you also have personal experiences of flow and different degrees of presence/focus during training and races. Here you can read more about:
Flow. Mihaly Csikszentmihalyi, he is the American professor (of Hungarian origin) who 1975 began using the word flow in connection with research in performance and experience psychology.
The workout when everything's right, you feel strong, there is joy, you lose the sense of time, the thoughts in your mind fall silent, you are totally in your activity. Most of you have hopefully experienced the feeling of flow in both training and races. Flow may occur in a painfully short hard workouts or long easier session. But the requirements and your capacity must be in balance.
In the book Flow: The Psychology of Optimal Experience" by Mihaly Csikszentmihalyi, we find the following definition: "When people reflect on how it feels when their experience is most positive, they mention at least one, and often all, of the following. First, the experience usually occurs when we confront tasks we have a chance of completing. Second, we must be able to concentrate on what we are doing. Third and fourth, the concentration is usually possible because the task undertaken has clear goals and provides immediate feedback. Fifthly, one acts with a deep but effortless involvement that removes from awareness the worries and frustrations of everyday life. Sixth, enjoyable experiences allow people to a exercise a sense of control over their actions. Seventh, concern for the self disappears, yet paradoxically, the sense of self emerges stronger after the flow experience is over. Finally, the sense of the duration of time is altered; hours pass by in minutes, and minutes can stretch out to seem seem like hours. "
To be able to fully focus on what we do and to quiet our mind is, in my opinion, crucial elements to achieve flow. To quiet our mind means that everyday worries (should-have-dones, must-dos and concerns for the future) are put aside and that we avoid overanalyzing and evaluating during the activity. The total focus on what we do can, when the task at hand forces us, come automatically. We need to be fully present when biking down a steep section or skiing in high speed or running on a winding rocky trail. In other cases it is difficult to focus and we are offered a range of "interferences". For example, when sitting on a bicycle trainer at home or on a bike in a gym or running on a treadmill. We can then watch TV or YouTube or a movie so the workout session wont be "so boring" and time will pass faster. But with this screen distraction, we decrease the chance of flow and the value of the workout falls drastically. Ignore TV/YouTube and other distractions a the long bike workout on a trainer might be an excellent opportunity to practice focus, learn to know your body (and your restless mind) and find flow. On the other hand, a video or app that makes you focus on what you do (intensity, form and technique) might help increase your presence and focus. In the same way that a spinning class in the gym or hard yogasession forces you to be present. But focus is not always directly connected to flow. A new session on a bike trainer with very short intervalls that demands focus, might keep my mind to busy and I will not find flow.
Another interference that greatly can reduce the ability to find flow is too much data-input and analyzing during exercise. Staring at a heart rate monitor or watt meter engages the analytical part of our brain, but it is the emotional part we need to stimulate in order to achieve flow. Certainly, the data in the form of laptime, watt or pulse can be encouraging and important, but it also interferes. Try it yourself. At the first part of a workout constantly look at the data, then ignore it, focus on the feeling and leave the data analysis process to after the workout. Most sports coaches point out that data is essential for their work, but the athletes feeling and experience of the workout that particular day is even more important. If you collect data about your workouts, add your own review of feeling, focus and flow on a five-point scale with your own comments. That can help you to find out what conditions contribute to flow in your workouts.
One of the all time greatest experts on finding flow was probably the Swedish world class skier Ingemar Stenmark. His classic statement, as a reply to the reporters questions about how he could be so succesful, was always: "Det är bar å åk, which translates to: You just have to ski! Which for him meant focus on the feeling, don't overanalyze and find your flow.
Finding flow and enjoying stillness. Physical exercise has in many ways become increasingly advanced and scientific. No matter what sport we practice, many have both strength, flexibility and physical endurance in their program. If we train for longer distances we mix workouts aimed at getting better at burning fat, with workouts to increase the threshold and workouts to increase maximum oxygen uptake. We add sport specific technique session. We follow training schedules with varying doses and recovery weeks. We measure, analyze and learn from our training sessions, while watt or pulse measurements are used to control the training. We can clearly get a lot out of a such a considered approach to training. But we also need to balance these measurable technical aspects, the “hardware” of our training with "software" in the form of feeling, focus and flow.
It is now some years since I more intensively started integrating the concept of flow in the evaluation of my training. I am now convinced that all athletes should try to find as large measure of the flow as possible, both in training and racing. We need to learn how to get more flow, we need to create conditions for flow, we need practice finding flow. This is regardless of whether you compete at the elite level, are training to run a marathon PR, manage your first triathlon or just exercise to feel good. How do we increase the amount of flow? You can’t find a lot of discussions about that. Especially not compared to how much attention measurements of watts, discussion about equipment and reporting of training data gets. Maybe it’s because flow is a “soft” issue that’s not measurable. It is and will always be a completely subjective measure of your experience. Basically, the flow recipe is simple: Focus, be motivated, enjoy and find a balance between demands and capacity (in the moment). When you feel the flow, you are fully in the activity and lose the notion of time. That's when you can achieve the maximum combined with a joy and contentment as great in the moment throughout your activity as when you reach the goal. To practice flow is primarily about being aware and "seeing" what effects flow and how different workouts, different ways to prepare and different environments provide different levels of flow. When you become aware of how you can influence the flow experience and realize how it affects you, you will want to get more of it. It is addictive.
Ultra trail running is a rapidly growing sport in which the experiences of nature are overwhelming and new records constantly are broken. But it is also a sport where stars come and go, there are countless stories of great success followed by total exhaustion, depression and a long absence. One of the very top competitors in ultra-trail, told the story about her successes and injuries in an interview recently and concluded that she could not be in stillness. She always had to have something to do. Meditation, mindfulness and such things was not for her. In a way, this statement was a bit surprising. We talk about the meditative qualities of trail running and that trail runners are philosophers. Alone in the mountains, managing pain and fatigue on winding paths you get a lot of time alone with your thoughts. Shouldn’t all trail runners also like to and be able to handle stillness? I think there is a big difference between flow experiences and just being in stillness.
Flow is linked to an activity and carries with it a bit of tunnel vision. Whether you experience flow when you are captivated in a good book or while sitting on the bike going down a winding road in the Alps, you are entirely focused on the activity. On the bike in full speed you will not have time to look at the surroundings, captivated in your book you might miss the bird that sits on the windowsill. Flow is a form of targeted attention, that by all means is positive. But to be fully present in stillness, is another form of presence. And we need to train our ability to be in stillness. It sounds weird, that we need to practice to do nothing, to be still, to just be and observe. We live in a world of news, information and entertainment. Our head is all day filled with thoughts of what we have done and should do. We are restless and constantly looking for new experiences, new things to do - our smartphones give the restless mind something to do everywhere, anywhere. We need pauses, moments of stillness that gives us the opportunity to recover and get new viewpoints. Being in stillness trains our ability to observe everything around us as well as our own thinking. How do you practice stillness? One way is to go out into the nearest park or forest, sit for a moment in silence and observe. We can also take short breaks in our everyday life, turn off computers, smartphones, shut out the virtual world and for a moment focus on our breath, open the window and maybe hear a bird. We can also find stillness by meditating in a free or stricter form. Whatever works for you, try to repeat it, try to get shorter or longer moments of stillness spread out over the day. You will know that you are on to something when you start to enjoy the simple pleasure of taking a deep breath, appreciate the moments of silence and really notice that bird singing.
Aliveness and a world in high definition. Why run, bike, swim or exercise at the gym? Why run a marathon? Why participate in a swimrun? Why an Ironman? To feel good. To show the world. To prove to myself that I can (even though I turned 40). To boast. To be something. To achieve something. To get a better time than last time. To win my age group. To beat your best friend / brother. To test your limits. To have fun. Because you love to train. For better health. To raise money for a good cause. To set up a plan and implement it. To get a great experience.
The reasons we train and compete varies greatly. Some feels it is important to have a goal asssociated with the training, perhaps this need for goals are even bigger when starting an new exercise habit. Training and racing can be a big ego-trip, but it can also be something more, much more. For it is true that when you get into a training habit it's almost like an addiction and becomes an important part of life. There are chemical changes in the body, for example endorphins, which in part may explain why we continue to train once it has become a habit. But there is also something beyond the physical, chemical explanations. After almost 40 years of exercising, I have concluded that the major driving force for me is that: exercise makes me feel more alive and helps me "see the world in greater clarity". There are many who say that the exercise is a way to clear the mind. You may feel that the workouts can help you forget about everyday worries. Training is for me about focus, presence being fully in the moment. I've realized that actually I meditated all these years without being aware of it. Physical training can be said to be a form of meditation in motion with a high pulse rate. Anyone who tried to meditate knows that it can be a challenge to stay focused, thoughts whirl around in your head and you have to constantly go back to focusing on your breath or mantra. Workouts can be exactly the same. In some trainingsessions my thoughts are totally somewhere else, the mind spins about work, family and what I should do. While in other workouts the presence is total. My experience is that even when the mind is completely somewhere else in the beginning of the session focus and presence can slowly increase.
What does seeing the world in sharper/finer detail mean? It may sound a little strange but I believe that as my training allows me to be more present, I also see the world in a different way. Admittedly, the world passes by you faster when cycling or running, but you notice and take in impressions in a different way and the world becomes more high definition. This sense of sharpness usually follow me for a while after the workout, along with the calm and sense of wellbeing that also lingers. The physical activity with a high level of focus and flow leaves clearer traces in my memory. I can remember the smells, sounds, impressions and details along the way from high-flow training sessions or races.
Stress to feel more alive? I meditate fairly regularly, but I would rather call my freelance style of meditation for moments of stillness and focus. My daily moments of stillness and focus has made me appreciate the "flavor of a breath" and see the joy and the power in sitting still, not doing anything. The quiet moments also made me realize that I my whole life often stressed to feel more alive. That is stressed, rushed and had a feeling of irritation to get to today's workout. That workout when I once again feel more alive and life becomes sharper. My freelance meditation form, together with accumulated life experiences have contributed to a better ability to be a little bit more present in all the day's chores, even the most mundane. Preparations for the next training session, for example getting your things ready, which previously was done in a rush, will now have its time and has become a pleasurable part of the training.
My realization that I exercise to feel more alive and see life in a higher definition, has completely changed the training and competing. It is not about coping, getting through the workout, reaching the goal, posting results, but about the whole experience and the level of feeling, focus and flow.
What I learnt, so far, from observing: Feeling-Focus-Flow. In my slightly different training diary, called experiences, I now consistently evaluate Feeling, Focus and Flow after each workout and more importantly observe these three aspects of training during the sessions. We have many ways to get external evaluations of our training through watches, heart rate monitors and watt meters etc. But we also need "internal" ways to evaluate our training. Most of us evaluate the feeling aspect in one way or another every day. Fatigue, muscle pain, stiffness, and energy levels, we notice that by default. We are often asked, and we also ask ourselves, how do you feel today? Sometimes we do not really have time to acknowledge how we feel and answer with some ambiguity OK. On the other hand, if we put the question to someone else, we do not want hear all about their large and small ailments. But anyway, most of you already observe the feeling aspect. The second observation: focus are we not as aware of. Focus adresses how focused you are on the activity itself and how focused your thoughts are. The insight that, I am not my thoughts, and I can observe how they drift and sometimes are completely unfocused, is an eye-opener. The ability to observe (and laugh at) our own sometimes unruly thoughts is one of the cornerstones of meditation and gives my training a whole new dimension. Training with a real focus on what you do, makes the workouts much more efficient and also fill them with an extra dose of joy. The aspect flow in my observation is a summary. How does it all fit together: feeling, focus, drive, joy, environment. My big insight about flow, so far, is that there are a number of external factors that affect it a lot more than I previously thought. The external environment: nature, trails, roads or my workout room. How the workout is planned, the length of the intervals as well as the data that I have in front of me. I will continue to observe Feeling-Focus-Flow because it adds a whole new dimension to my training.
A beautiful video from TrainerRoad triggered an idea and reflection. What happens when we in a training session or race stares at data, which is particularly easy to do on a bike since many have their bike computer right in the spotlight? Sometimes the numbers in front of you motivates and makes you work harder. But sometimes they might have the totally opposite effect. Many athletes describe their absolute peak performance as that moment when everything's right, they do not think, they are fully present, they are working on the pain threshold. This is the classic definition of the concept of flow. One could say that the top achievement comes when we turn on the flow machinery. Data, analysis and worries may prevent flow. The video that triggered this idea, describes how the American amateur cyclist Justin Rossi prepares for last year's most important contest the 2015 US National TT Championships. (You can find the full video here) Justin is an amazing athlete and it's impressive to see how he prepares. When he recaptures the first 10 minutes of the race it's concern about the power numbers that dominates, the "watts" are not where they are supposed to be (see clips from the movie below).
But then he changes his mindset and notes that the speed is still OK, and concludes that maybe it's something wrong with the power meter. He then appears to drop his worries. He keeps going, ends up doing a fantastic race and finishes second. But he had set his sights on winning so he is disappointed. My reflection and speculation is - what would have happened if he from the start of the race completely ignored the numbers and just biked? Could he have been even faster if he, instead of 10 minutes of anxiety, concerns, and analyzing only had been focusing and maybe found flow? He was finally 46 seconds behind the winner, and that is quite a distance in a 40K time trial. But the speculation if he would have won or not with a different data strategy, is not the important issue in this reasoning. The important thing is that we start asking ourselves the question: Can staring at data and numbers during training and racing drastically impair athletic performance and prevent us from getting into a flow?
The development of ways to measure all aspects of our training and racing has exploded. More and more companies want to sell various measuring instruments for watts, heart rate, strides, etc. Every seller of measurement gadgets will of course tell us that measuring and collecting data is good, can spur and improve performance. I also believe that it can be helpful to analyze data and learn about our physical training. But I think we should focus the analytical endeavours to after the training sessions, or at least not stare at the numbers during the session. You can use a heart rate monitor to learn how a specific heart rate feels in you body. But after you learnt that you don't really need to stare at the heart beat numbers anymore. I use TrainerRoad for my indoor biking sessions, and I have been experimenting with covering the numbers and only having the chart to follow and it makes a difference in energy, focus and flow (see link to experiences).
Try it yourself. Compare a training session when you often look at data (watts, pace etc.) with a session completly without GPS watch, bike computer or other gadgets and full focus on being present with all your senses. Do you experience any differences? Maybe data, analyzing and measuring stand in the way of optimal performance?
Train and compete only to strengthen the ego or... We live in a ego centric world, a world in which the self is important. We try, to a greater or lesser extent, to be something and be seen. We talk about how important it is to build your own personal brand. Many young people today say that the most important thing is to be famous, doesn’t matter for what. In our private life, it is also important to tend to our ego, we are showcasing our everyday lives on Facebook and hope that we get a lot of likes. We are looking for confirmation in one way or another. The arena of sport and exercise are in many ways extremely ego-centered. At the elite level, it’s the medals and the top places that counts. As we get older and pass various age limits we feel the need to show that we still are capable, that we still are someone. We collect accomplishments and strengthen our ego by having completed and endured races, challenges and training sessions. We earn the right to call ourselves marathon runners, swim-run participants, Vasaloppet skiers or "an Ironman." There are even those who after their first completed full Ironman, get the IM logo tattooed on their body. In addition to this, it sounds unbelievable but, there are also a growing problem of doping in amateur and recreational sport, even up into the age groups. Yes, people cheat to beat a personal record, to qualify for the big race or to be better than their neighbor. Furthermore, we have now the possibility to compare ourselves with everything and everyone, one such example is the Strava app and website where we can join clubs and compare and analyze every aspect of our training. In Strava the slightest uphill on your run or bike ride will be an opportunity to compete, you can compare your time on different segments with others. It's easy to get caught up in the pursuit of merits, the analytical part of our brain loves it, our ego loves it. This quest to strengthen our ego with the help of sport may seem innocuous or even positive (as long as it does not include doping and cheating). But there is a downside of training with to much focus on the ego. A constant hunt for records, medals and achievements can become destructive and the connection between training, well-being and pleasure might be lost. Injuries, eating disorders, overtraining and a tendency to belittle the other things in life can be the result of excessive ego centered training.
I believe that training that becomes lasting and competing that’s more than a one time occasion is to a large extend driven by joy and the feeling of being alive. Clearly, goals in terms of the next race or personal record can be a driving force and motivate you to stick to your training schedule. But if every single moment of the training session has a value, if the sense of flow, presence and joy is at least as important as time and distance, there's a whole other level of energy accessible to us. It is not a question of right or wrong, either-or, but rather a question of balance. Caring for a good result, setting goals, wanting to get better/stronger/faster can be important, it can encourage and motivate. But it is important that you don’t take yourself (your ego) to seriously. I think the really good results always come out of flow and presence. Running when there is a joy in every step, biking with all senses engaged, swimming and enjoying the feel of the water. To train and compete with full presence in the moment, it's an unbeatable feeling.
BUT. If it’s only in the physical activity that you feel totally alive and fully present there is a risk that the rest of your day becomes more or less of a haul to the next training session. This tends to be especially pronounced for the injured athlete, who gets irritated and perhaps deeply depressed because of inactivity. I think we need to practice to just be still and to feel the joy of doing something as simple as taking a breath. It is an amazing discovery to just sit quietly, doing nothing and feel a tremendous sense of satisfaction - without any external cause whatsoever.
Why are Ultra-Trail Runners “spiritual philosophers” and Road Cyclists “gear- and result-fixated Strava nerds”? - A completely unscientific analysis. Some athletes are very focused on the measurable aspects of training and competing, for example time, intensity, heart rate, watts, exercise plans, equipment and results. Other athletes place more emphasis on the immeasurable aspects, positive attitude, joy, feelings, experience, flow and focus. This of course is not either-or, but rather a scale and I think for the best performance and sustained training effort we need to focus on both the measurable and unmeasurable aspects of our training. Where on the scale from measurable to immeasurable you feel most at home could be said to be very individual. Some are totally focused on the measurable aspects and find the unmeasurable stuff such as meditation weird/strange/fuzzy. While other places great importance on the immeasurable and for example practice meditation and being present. But it is not completely individual. Where on the measurable- unmeasurable scale we land is also affected by sport, distance, environment and setting.
1. Distance. Claim: The longer the distance the more our focus moves towards the immeasurable. Take for example Ultra Marathon where there are many examples of athletes who link training and racing to some kind of spiritual experience. Those who swim very long distances in open water also describes strong experiences linked to the long monotonous activity.
2. Equipment. Claim: More gear gives a greater focus on the measurable. Cyclists tend to lean more towards the measurable compared to runners who "only" has a pair of shoes as the necessary equipment. Training in the gym is largely about weights, repetitions and machines while swimming is minimalist and only requires swimsuit / pants and a pair of goggles. Note: Swimmers that race over short distances can be very focused on measuring and analyzing. Generally, the amount of equipment and the ability to measure and analyze in all sports have had an explosive development. Now we can measure watts for runners, frequency and pulse for swimmers and count repetitions with our watch in the gym.
3. Group or alone. Claim: The more you train and compete alone, the greater focus on the immeasurable. The more the training is conducted in silence, which may also apply to training in a group, the stronger the connection to feelings and presence. My experience is that cycling in large groups, where people constantly talk throughout a low intensity session, have a lower degree of presence compared with a bike training session in loneliness on empty rural roads. Your run in solitude in the forest has a different dimension to it than interval workouts in a group back and forth on the same stretch of road.
4. Nature. Claim: The more contact with nature, the more focus on the immeasurable. Trail runners have a significantly greater degree of contact with nature than runners that do their workouts in the city. An Ultra Marathon in the mountains is a totally different experience compared to a City Marathon. Those who train in a regular gym have no contact with nature while the climber perched on a steep mountain wall is extremely close to nature. Swimming in a indoor pool is very different from swimming in open water where you meet nature and the weather directly, there is often a sense of humility, and/or fear when swimming in large waves or cold running water.
One can of course ask: Are we formed by the sport we choose or do we choose a sport based on our focus on the measurable - unmeasurable scale? The answer is probably yes and yes, both options exist and we can also move from a focus on the measurable to the immeasurable as we get more experienced, older etc. There are examples of runners who have gone from road and track running to trail running in the mountains and as a consequence gone from a result and performance focus to experiences, focus and flow as main driving forces. But you can also find examples of trail runners that started with a focus on the joy of running, had some great results and then got stuck in a chase for more and better performances and results. This move from joy to better results can lead to overtraining and injures. The development of technology and the increased ability to measure different aspects of training can get us more or less stuck in the measurable aspects of training. But to measure doesn’t have to be a problem as long as we never lose touch with the immeasurable aspects of our training as joy and the power of being present.
To move forward side by side in pain. Pain - it must be one of the weirdest aspects of training and competing in endurance sports. We choose freely to expose ourselves to a smaller or larger doses of pain. (Note: It is the pain associated with hard physical labor and fatigue I'm talking about here, not the acute pain that may be linked to injuries).
Whether it is a marathon, Ironman race, a long bike race, an ultra trail or swimrun pain is often an unavoidable part of the race. My experience is for example that the Marathon in an Ironman is almost entirely about the ability to manage pain and at the same time being able to keep running at your target pace. But even some of our hard weekly workouts includes large doses of pain. It is often discussed how to build mental toughness, how to manage to endure the pain both in large doses and for a long time. Though the first question should be - why ?
Why do we expose ourselves to pain? Why isn’t it once and never again that we start in these long agonizing races? (yes for some it’s just once and never again, but a bunch of us keep entering new painful races). Why does it give us some kind of kick to expose ourselves to pain? You can find many different proposals of psychological and physiological explanations. Endorphins or the feeling of overcoming the pain and reaching the goal or perhaps the need to balance our physically uneventful life with something challenging and painful or it just makes us feel more alive. Whatever the answer is, we can conclude that many of us continue year after year to expose ourselves to this pain in training and racing. Let’s go back to the question of how to manage or change the outlook on the pain.
I ran my first marathon when I was 19 (Stockholm Marathon 1981) and it was painful from the first to the last step, though it was of course most painful in the end. I continued to race and every race from 5 K to the marathon continued to be extremely painful. I could endure a lot of pain, but I hated the pain, tried to repress it, turn it off or get over it. After my career as a marathon runner was over due to injuries, I switched to triathlons. Triathlon is a sport that offers both less and more pain than long-distance running. The bike part of a triathlon is never quite as painful, we have to hold back a little to be able to cope with the run that follows. However, the run part of the triathlon is always (in my experience) extremely painful. When I finally realized that my ambitions to compete on the elite level in triathlons was in vain, I stopped racing altogether. However, I did continue to run, bike, ski and kept my fitness up. Now, 35 years after my first marathon I have started to compete again, both Ironman, Marathon and Ultra Trail races. The pain is still excruciating, and there is of course just as much pain now as in my early endurance career. The pain is even more prolonged since I race over longer distances and my pace is slower. But the biggest difference is my attitude towards and perception of pain.
I have now concluded that we must fully accept this pain that we choose to expose ourselves to in hard training sessions or races. Don’t curse, hate or repress the pain, just accept it. If we accept the pain we distance us from it and can both get used to it and "look" a little bit closer at the pain. It’s like meditating. Anyone who has ever tried to meditate knows that it often turns up lots of different thoughts in your head when you sit and focus on your breathing. The basic meditation instruction is to not get stuck in the thoughts that arise, instead just let them pass. I have found that it is possible to have the same approach to pain during competition and training. I can distance myself from the pain and look at it as an external viewer. I can look without analyzing or worrying. Sounds weird but it works (most of the time, not always). My old early career strategy was initially when the pain came, to analyze it, think about the consequences ( "How long will it last," "can it get worse," how far is it left to go, "etc.). The next step in this old strategy was to find ways around the pain or bring in positive distracting thoughts in my head. There was always a worry, fear and desire to get away from the pain. Now I can (not always, but often) just accept the pain, determine where it is, see how it moves or how it eventually is everywhere. I can watch the pain and let it be without analyzing or attaching fear to it. By not getting caught up in thoughts about the pain and instead letting it be, I find that it sometimes disappears completely or at least slide into the background of my mind. In some cases, I can even speed up and push harder when I just let the pain be and not worry about it. In your next training session or race that is really painful, try to just let the pain be there without analyzing it or worry about it. This strategy doesn’t succeed all the time you have to learn a new approach so don’t give up if it doesn’t work the first time. Sometimes I get stuck in old ways of managing pain or I have to slow down or even stop. But more often, when I let the pain be it gives me new energy and a big boost.
End note: Studies have shown that a large percentage of the participants in an Ironman or marathon race take pain killers. They pop pills on race day to try prevent pain during the race. I think athletes that take pain killers share my old attitude to pain, they hate the pain, try to repress it, turn it off or get over it. The pain killers can be a part of a strategy to repress the pain, but it can have some nasty side effects. You can find a great article about the risks with pain killers in endurance racing here: neverbonk.com
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