Girlfriends Triathlon & Fitness Festival
08/18/2018 @ All events start at 9am. Be there early to set up and for pre-race instructions.
The 22nd Annual Girlfriends All-Women's Triathlon & Fitness Festival at a beautiful venue along the Columbia River offers something for everyone...Sprint Triathlon, Duathlon & AquaBike, Relay teams and 5km run. So rally your girlfriends for a fun, active girls-day out and cross the finish line with your BFFs!
Call 3605747292 to register by phone.
Check out how much fun we have at our All Women's Tri event!
General Event Details:
08/18/2018 @ All events start at 9am. Be there early to set up and for pre-race instructions.
GIRLFRIEND, Yes, you CAN cross the finish line!
This 22nd Annual Girlfriends All-Women's Triathlon & Fitness Festival at a beautiful venue along the Columbia River offers something for everyone so rally your girlfriends, train together and then cross the finish line with your best girls!
It is one of the most scenic areas with views of the Columbia River, Mt. Hood, Mt. St. Helens and Vancouver Lake. The course is flat and fast with a down-current swim close to the shore so perfect for a 1st time Triathlon or Multisport event! Kids Triathlon and a Sunset 5K/10K are scheduled Friday night and Co-Ed events on Sunday so make a whole weekend of it for the whole family!
Saturday August 18th: All events begin at 9am.
Girlfriends Sprint Triathlon: Begins at 9am. 1/2 mile swim, 12 mile (11.77 miles) Bike, 5km Run
Girlfriends Sprint Distance Duathlon: Start at the Finish Line arch at 9:00am. 5km Run, 12 mile (11.77) Bike, 5km Run
Girlfriends Sprint AquaBike: You will start in the AquaBike wave, then complete the bike route. Your race is over once you finish your Bike ride and cross the Bike Return Timing maps. Rack your bike and then you can casually make your way through the finish line so we can reward you with your finisher's medal. Be sure to exit the transition through the non-timing mat opening. This is a perfect event for those who are not runners (and don't want to walk the Tri) and/or those who are recovering from a running injury. #SWIMBIKEDONE
Girlfriends 5km (3.1 mile) Run: Start at the Finish Line arch at 9am
Note: We are hosting a Kids Tri on Friday night at 5pm so get your kids involved too. Details for Kids Tri are below. The Sunset 5K/10K will also be on Friday night starting at 6pm. And on Sunday we are hosting a Co-Ed Sprint & Olympic event so there is something for the whole family all weekend long!
Details and Registration for the Friday night Kids Triathlon & Sunday Co-Ed events can be found here.
Frenchmans Bar, Vancouver WA – 9612 NW Lower River Road, Vancouver WA 98660
Directions: Take I-5 to Exit# 1C (Mill Plain Blvd) and go West on Mill Plain. Mill Plain Blvd turns into Lower River Road. Follow Lower River Road for about 5 miles (Note—at the fork in the road at Vancouver Lake—stay to the left towards Frenchmans’ Bar) Follow signs to Frenchman's Bar park. 9612 NW Lower River Road Vancouver, WA 98660 It's about a 10 minute drive from I5 Bridge.
Saturday August 18th: Girlfriends All Women Events– We suggest you plan to arrive at the start/finish at about 7:30am at the latest for multi-sport athletes. For Triathletes, Duathletes & AquaBike, it takes quite a bit of time to park, get your body marked, get your transition spot set up, take a potty break, and get yourself mentally and physically prepared. It’s also a good idea to get oriented to the transition area. Where do you enter after the swim, where do you leave on your bike, where do you return on your bike and where to leave for the run? Memorize where your bike is. It’s so easy to get disoriented during the race. All participants must be out of the transition area by 8:45 at the latest for the accuracy of the results and the safety of all participants. We have to walk 1/2 mile to the start of the swim so we'll start heading out at 8:40am. Runners should show up at about 8am at the latest.
Note for Kids Tri on Friday August 17th: – Be at the park at 4pm at the latest to get the kids all situated and their equipment set up. As we all know, traffic can be crazy on Friday so leave yourself enough time! For those of you also doing the Sunset 5K/10K run/walk, be sure to be at the park by 6pm at the latest or come early and watch the Kids Triathlon - it's super sweet!
Awards & Celebrations:
You're a winner just for showing up to support this great community event. But to reward those speedy, kick-butt athletes, here’s what we’ve come up with:
Awards for Top Three Women Overall and Masters Champion for the Sprint Triathlon, Duathlon, AquaBike & 5K.
Top 3 Age Group, Relay, & Athena Division Winners in all distances:
15 and under, 16-19, 20-24yrs, 25-29yrs, 30-34yrs, 35-39yrs, 40-44yrs, 45-49yrs, 50-54yrs, 55-59yrs, 60-64yrs, 65-69yrs, 70-74, 75-49, 80+ We will also be giving a special TRI PRINCESS Necklace to any gal who completes an event on Saturday & Sunday and a 3-Headed Beast Medal for anyone who races Friday, Saturday AND Sunday! Who is up for the challenge?!
Awards Ceremony will begin at approximately 11:15am on Saturday.
If you choose to race in the Athena (165+ pounds) division, you are not eligible for Age Group awards due to USAT restrictions. You must choose one or the other.
Based on USAT age categories, if your birthday is prior to December 31st of that race season, you will race in the older age group even if you haven’t celebrated your birthday yet. Due to USAT sanctioning you will ‘age-up’.
Friends & Family – if you choose to race in this category, you will not be eligible for awards. This is a non-competitive category that allows friends and family to start in the same wave group together regardless of their ages.
GIRLFRIENDS TRI & COLUMBIA RIVER TRI FEES
Solo vs Relay
By Dec 31
Jan 1 – June 15
June 16 – August 15
GIRLFRIENDS TRIATHLON/DUATHLON/ AQUABIKE & COLUMBIA RIVER TRI/DU/AQUABIKE
2 person Relay
3 person Relay
KIDS MINI TRI - 10 and under
KIDS TRI – 11-16 *Timed
* $5 of each Girlfriends entry goes to our Beneficiary * Donate $25 to Pink Lemonade Project to go in the 1st Charity Wave and lead the race while helping out an important cause!
Commemorative Women's T-shirt
Post-race brunch including Mimosas & Deschutes Brewery Beer!
Music and Fitness Expo
Fun competition with your girlfriends!
Sense of Accomplishment
Sense of pride knowing you're helping out Pink Lemonade Project and a number of school and sports programs
Shirts guaranteed only to those participants that have registered a month before race day. Quantities/sizes limited for those registering after that date. There will be no post-race shirt orders.
What to Bring:
Watch the weather closely. The show goes on no matter what the weather is doing.
You must wear your chip timing piece during the entire event. You will be given a band that will hold your chip timing piece around your ankle throughout the entire event. Be sure to have your Chip Timing piece on before you start the race and be sure to step over the blue timing mats after each segment of the race. If you are wearing a wet-suit, make sure the timing piece goes under your wetsuit otherwise, you will have a very difficult time getting off your wet suit.
Swim: Wetsuits are optional for the swim but will provide buoyancy and warmth. However, many people opt for no wetsuit for a triathlon so no worries. We will provide you with a swim cap but you will want to bring your own goggles.
Bike: A biking helmet is mandatory. You will also receive 2 stickers in your package with your race number on them. The small sticker should go on the front of your helmet. The bigger sticker will wrap around your bike frame. Road or mountain bikes are acceptable. For safety reasons, be sure to have end-caps on the end of your handle-bars.
Run: You must finish the race with your bib number on the front of you. Some people choose to pin it on at the beginning of the race and have it on for the whole event so they don’t have to worry about it. Others pin it on a singlet that they put on once they finish the swim before they head out for the bike. Others use an elastic racing strap that they pin their bib number to and then quickly strap it on before they leave for the run. Use whatever option feels best for you.
Remember to bring a change of clothing so you can enjoy the post-event festivities. It’s a great beach day venue!
Contact Me About This Event:
Click here if you would like us to contact you regarding general event information or registration, if applicable.
Call 3605747292 to register by phone.
Other Event Information:
VERY IMPORTANT - It is very important that your supporters understand that they must arrive to Frenchmans's Bar 15-30 minutes before the race starts because once the race begins, since there is only one road in and out of the park, no vehicles will be allowed on the road for the safety of the cyclists. If they don't make it before the race begins, they will be forced to walk (or have them bring bike and ride) 3 miles from Vancouver lake parking to Frenchman's Bar. They should also understand that NO VEHICLES will not be able to leave the parking lot until the last cyclist is off their bike. The road is too narrow to have lots of vehicles on the roads with cyclists going both directions.
Body Marking: You will need to get your body marked BEFORE you enter transition. Body marking is for safety, identification and competition.
Left Calf - Your event will go on your Left Calf.
“Tri” for Triathlon. “D” for Duathlon. "AQ" for AquaBike
Right Calf – Your age will go on your Right calve and an "R" if you are on a relay team.
Both Arms – Your Bib # will go on both arms
How does a Relay Team work? If you are competing on a Relay team, please read the following information very carefully. If you are on a Relay Team, you will have a separate entrance/exit that you will use to freely enter and exit the transition area once the race starts (this is to ensure a teammate doesn’t inadvertently cross over a timing mat and mess up all your splits once the race starts and you’re waiting for your turn). We will have a Relay Team Coordinator in that area to be able to answer any of your questions. Each teammate will wear a Timing Chip in order to give you the swim, bike and run splits. Your Relay Team will share a Bib # - the swimmer only needs your bib# marked on their body, the biker will have their Bib # on their helmet and bike and the runner will wear the bib # on the front of their body. After having your body marked, please place your gear and bikes at the designated “Relay” area in the transition. During competition, you must tag (touch finger tips) at the designated Team Start location upon finishing or starting your segment of the event (back corner of transition area). VERY IMPORTANT: If you are the cyclist or runner, please be very careful NOT to cross any timing mats as you are wandering around prior to the start of your individual leg. If you cross a mat after the race has begun, your time will start at the time you stepped on the mat. We want you to have a good race and accurate results so it is very important that you understand this element of the timing process. Team swimmers and cyclists must turn in their Timing Chip to the Relay Team Coordinator. So for example, when the race begins, the swimmer will complete their swim and then go through the normal swim entrance so they get their timing split. Then they will run to the Relay Transition area, tag their biking team-mate and then the biker will get their bike and exit through the normal bike exit. At this point, the swimmers must give their chip timing piece to the Relay volunteer. The biker will complete their bike, enter into the transition area through the normal bike entrance, rack their bike and then run to the Relay transition area and tag their runner. The biker’s timing chip will then need to be given to the Relay volunteer. The runner then takes off through the normal Run Exit and completes the run course. Everyone meets at the finish line to greet the runner as they finish, cheer each other on and get your finishers medals crossing the finish line together! Yes, you all get a finisher’s medal! AQUABIKE Athletes - You will swim in the AQUABIKE wave (not your Age Group wave) for your respective distance. Complete your swim and bike. Your race and time splits are complete once you cross the last bike timing mat upon your entrance back into transition. At this point, you can take your time, rack your bike, exit through the NO TIMING mat entrace/exit and casually make your way to the finish line to cross and receive your finishers' medal and have your chip timing piece removed. We want to celebrate your great accomplishment!
This is one of the prettiest Triathlon venues in the Northwest sitting right on the beautiful Columbia River. You will be biking through scenic, flat country roads and running on paved, flat country trails. Not only will you enjoy views of the Columbia River but also you’ll enjoy scenic views of Mt St. Helen’s, Mt. Hood and Vancouver Lake!
Girlfriends Tri Sprint 1/2 Mile Swim: A fast, down current swim in the Columbia River! Novice swimmers can feel comfortable knowing the edge is just a few feet away if they get tired. The only rule is you can't advance forward if you're touching the sand. So if you must take a break, you must stay where you are until you are ready to resume swimming. Any swim stroke is acceptable including front crawl, back crawl, side-stroke, back float and doggie paddle. 🙂 Athletes will walk from the swim exit to the swim start 1/2 mile upstream. Consider it a great warm-up! Wetsuits are allowed but not required. You can even use arm floaties or swim vests if that would make you feel more safe. 🙂 www.usatf.org/routes/view.asp?rID=554358
Girlfriends Sprint Distance Duathlon: 1st Run/Walk: You will start with 5km flat, out and back run or walk. Same course as Sprint Tri 5k Run and Run2. The Girlfriends Sprint Duathlon Bike and Run2 courses are the exact same as the Sprint Tri.
Girlfriends Sprint AquaBike: You will start in the AquaBike wave, then complete the bike route. Rack your bike, exit transition through the entrance/exit without a timing mat and then make your way through the finish line so we can reward you with your finisher's medal. This is a perfect event for those who are not runners (and don't want to walk the Tri) and/or those who are recovering from a running injury.
Girlfriends 5km (3.1 mile) Run: Same 5k course as Sprint Tri..
Here's some more footage of how much fun we have at Girlfriends Tri!
A portion of proceeds benefits Pink Lemonade Project, local schools, sport clubs and non-profits!
Registration package pick up location changes so pay attention to times and days listed below. If you unable to pickup at any of the times listed below, please email us at email@example.com to make other arrangements.
Remember your ID and USAT Membership Card (if applicable). It's a USAT requirement! And if you're picking up a package for someone else, please be sure to have their signed authorization form and a copy of their ID.
Thursday, August 16th from 3pm-7pm at Fleet Feet Sports Vancouver, 16020 SE Mill Plain Blvd. #113, Vancouver, WA 98684, 360-885-4556
Friday, August 17th from Noon-6pm - At the race venue - Frenchmans Bar 9612 NW Lower River Road, Vancouver, WA 98660
Saturday, August 18th from 10am-12:00pm for Sunday Co-ed events at the race venue (Frenchmans Bar, 9612 NW Lower River, Road, Vancouver, WA 98660)
If you have to pick up on race morning, we will accomodate you but just be sure to be there early to avoid delays. We typically open registration and transition 2 hours prior to race start.
Travel & Accommodations:
There is so much to do in our beautiful city of Vancouver WA. Make it a full weekend and enjoy so much of what our city and the surrounding area has to offer.
Check out this video to see everything Vancouver has to offer.
And click here for another look at all there is to do in Vancouver WA. Plus Portland OR is literally right across the river so come for the weekend or stay a week or more and soak it all in!
For our out of town guests, if you are flying, you will need to schedule your flight arriving into Portland Oregon. Hotels listed below are 20 minutes from airport.
Book your accommodations at one of the following hotels. They are about a 10 minute drive to the start/finish area:
Homewood Suites by Hilton Vancouver/Portland 701 SE Columbia Shores Blvd Vancouver WA 98661 360-750-1100 1-800-Call Home www.vancouverportland.homewoodsuites.com
Tell them that you are participating in the Girlfriends Triathon & Fitness Festival and you will get 10% off!
The Hilton Hotel 301 W. 6th St. Vancouver, WA 98660 Phone: 360.993.4500 www.vancouverwashington.hilton.com
Comfort Inn & Suites 401 E. 13th St. Vancouver, WA 98660 (360) 696-0411 http://www.comfortinn.com/hotel-vancouver-washington-WA198
Here's a list of great local restaurants to help you carb up. Be sure to make reservations early:
Be sure to train so you are in the best shape of your life and cross the finish line no problem. Nortwest Personal Training, one of our partners, will be hosting a Triathlon Training clinic to help ensure you get to the finish line! Call 360.574.7292 for more details. In addition, if you click on the navigation link "Training Programs" on our home page, there is a ilst of various triathlon and running clubs that can help you stay on track with your training.
We posted a 6 week Triathlon Training program that you can read to give you some general guidelines for designing your program.
Tapering: At about 1-2 weeks from race day, it's time to back off on your training mileage to allow your body enough time to recover and repair before event day. Focus more on quality versus quantity. This is more important for the longer distances.
Nutrition: What to Eat Before, During & After the event:
Eat well the week before the event. Drink lots of water to ensure you're well hydrated and stock up on healthy fruits, vegetables, whole grains and lean protein sources. Dinner the two nights before should be a balanced diet of carbs, protein and fat to provide you with sustainable energy. For example, a chicken/tofu and vegetable pasta with half marinara/cream is a nice option. Or a Vegetable, Meat/Tofu stir-fry with brown rice is a good option. If you know a certain meal has worked in the past, stick with it! And get plenty of rest!
On race morning, your pre-race meal should contain easily digestible carbohydrates (ie. bread, cereal, bagel, fruit, energy bar) and should be eaten 1-4 hours before the event. Don't eat anything new. You don't want any unexpected surprises or digestive upsets.
During the event, be sure to take water at each of the aid stations on the run. Even just a few sips will help. When you take your water cup, try squeezing the top of your cup together to create a narrow opening, so as you drink, you don't inhale and choke on too much water. If you are biking, be sure to have water and fuel on your bike. Some runners/walkers like to have a little bit of sugar for a longer race- we'll have PowerBar Gels and Fluid Replacement Drink at all the aid stations to give you that last little push to the finish.
Post event - Congratulations! Be sure to get some fluids - especially the energy drink that Corwin will provide - into your system right away. Definitely consume some of the fruit, bagels, and PowerBars that we will provide within 1 hour of finishing the event. This will help you recover much more quickly and replenish those depleted carbs in your muscles. Then later in the day - eat what you want (within reason). You deserve it! 🙂
Race Day Mental Prep: Have Fun! As you travel to the race, repeat some positive self-statements about how well you feel and how excited you are about the event. Smile and get yourself in a good frame of mind. Remember to enjoy the experience. Try your best but remember to pace yourself! You've already won just by showing up!
Can I register on Race Day? Can my friend pick up my packet? Can I get a refund? Can I transfer my registration to another race or athlete? All registration and packet pickup related questions can be found under the main navigation heading titled "Registration & Packet Pickup". If you cannot find the answer to your question, please email us at firstname.lastname@example.org
What are the Rules? We currently adhere to the USAT Rules for Triathlon & Duathlon. Please click here to review complete list of USAT Rules. Important rules include no drafting, you must wear a helmet and music is ABSOLUTELY NOT allowed during the bike for obvious safety reasons.
Can I use a personal music devise while cycling? Absolutely no music devices are allowed during the bike segment for obvious safety risks and will result in immediate disqualification.
Can I use a personal music devise while running? During any running segments, we prefer for athletes to NOT use music devices to maximize safety, assure a fair competitive environment and assure athletes can hear all course marshal instructions. With that said, we also understand that many athletes rely on music to help endure the challenge of running. To accommodate the needs of our athletes while still assuring maximum safety and a fair, competitive environment, here is the arrangement that we can accommodate.
If you chose to use a personal music device, you must always keep one ear open for instructions so only one ear-bud can be used at any time. In addition, if you opt to use music, you will not be eligible for awards, points and rankings. So as an athlete, you have to make a choice…music or awards/points/rankings.
If you are using a personal music devise with two earbuds, you will be immediately disqualified. Trust us, we don’t want to have to enforce a disqualification but in order to assure the safety of all athletes, this is a very important rule.
We also request that if you chose to use a personal music device that you keep the volume to a minimum to assure all instructions can be heard.
Do I need to wear a wetsuit? No, you do not need to wear a wetsuit. Many will not wear a wetsuit while others will choose to wear a wetsuit because of the buoyancy and warmth factor.
Will there be on-site mechanical/bike support? Yes, Western Bikeworks/Athletes Lounge will be on-site to provide high quality Bike Service/repairs, parts, and accessories for sale.
Where can I find lost items? Any equipment that is unmarked will be returned to the stage during the event. After the event, we will take to the Why Racing office and you can contact us to locate. Please come to the event with all personal belongings well marked with your name and/or race number.
What should I do if my shirt doesn't fit? If the size of the shirt you ordered does not fit, we will be hosting a 'Shirt Swap” after the event at the information booth. We cannot guarantee you will be able to swap, since it will depend on left over shirts, but we will do our best to accommodate your request.
Do I have to use a road or racing bike? No. We welcome any type of bike as long as it is functioning properly with brakes and endcaps at the end of your handlebars.
Do I have to run? No, you could walk, jog, wog, hop or prance your way to the finish line. As long as you get there under your own volition, that is acceptable!
Will there be water on the course? Water Aid Stations will be approximately every 2 miles. You will have to carry your own hydration and fuel on your bike during the bike courses. Energy Drink and Gel will be available at the Aid stations.
Will there be bathrooms on the course? We've ordered Porta-potties for the start/finish! There is a bathroom opportunity for the Olympic Distance runs at Vancouver Lake close to the turnaround.
Where should I tell my friends and family to go to cheer me on? The best approach for your family, friends and cheerleaders is to park within Frenchmans Bar. They can see you start and finish. They can take a short walk up the access road and see you bike out, bike past you, bike in, run out and finish! Tons of action for them! Or they can just hang in the expo area after you start and then they can sit and enjoy the music and watch you swim/run in, bike out, bike in, and then head to the finish line to watch you finish. Frenchmen’s Bar is a great venue for spectators to watch. There's a playground and beach for the kids, and volleyball nets for fun after-event activities so bring the whole family - just make sure they get their early before the race starts - otherwise they'll be walking 3 miles to get to the start/finish area since the roads will be closed once the race begins to assure the safety of the cyclists. Be sure to tell them to make signs for you, bring cowbells, and bring you flowers for the finish. Especially if this is your first race, you’ve got to celebrate! It’s a big accomplishment!
Note - It is very important that your supporters understand that they must arrive to Frenchmans's Bar 15-30 minutes before the race starts because once the race begins, no vehicles will be allowed on the road for the safety of the cyclists. They should also understand that they will not be able to leave the parking lot until the last cyclist is off their bike.
Are Dogs allowed on course? Unfortunately due to insurance requirements, only Service Dogs are allowed on course and must start at the end of the race after all other participants have started.
Are strollers allowed on course? Yes, but due to insurance requirements, strollers must start at the end of the race after all other participants have started.
This event requires a ton of volunteers so if you can recruit friends, family, companies, churches, or sports teams to help that would be extremely helpful. They will get front row seats to all the action!
In addition, our events offer a terrific fundraising opportunity for a club/organization (non-profit) and a fun, inspiring way to encourage and support the athletes that participate in these events. Under our fundraising program, $20-$25 will be paid to the non-profit organization for each volunteer 4-6+hour shift depending on our needs. All the volunteers will also get a snack, gift, goody bag and be able to enjoy the post-race festivities.
We typically need about 100 volunteers per day for most events with tasks such as water stations, course marshals, food prep, finish line, set up and clean up.
If you or your group is interested in volunteering, please go to this Volunteer Sign-up link to see which tasks are still available.
And remember, there's no way we could host this event without the help and support of our volunteer team. Many have dedicated hours and hours of time to this event to assure the safety of our athletes and make the event more enjoyable. So be extra-nice to anyone helping out. Thank them as often as possible because we have been told we have the best volunteers ever and we want them to all come back next year!
Set up – Be there early to help your kids set up their transition area. It’s a Friday night so be sure to leave enough time to account for traffic. It can add a lot of pressure on kids if they are feeling late and rushed.
Age-Limits - The upper age limit is 15 years old at the time of the event. There is no set lower age limit but parents/guardians should assess the child's abilities to complete the prescribed course. The Kids Mini Triathlon is designed to be a positive experience and no child should be entered that is not going to benefit from the experience. Being asked to perform beyond one's abilities may not be a positive experience so help them train so they are properly prepared. Give your kids the permission to take breaks or walk if needed. Try not to put too much pressure on them! Make it fun!
Swim Aids: Swim aids such as floatties or flotation vests will be allowed. Fins are not allowed for safety reasons.
Swim Assistance from parent/guardian: Swim assistance is MANDATORY during the swim course. At least one parent/guardian must walk along the shore or beside their child for safety reasons. Kids can easily touch the bottom, however, this is a river with a current, so each child must have one adult overseeing them the entire time they are in the water. In addition, adult volunteers will be in the water for safety. We have never lost a child during the swim and want to maintain our 100% success rate!
Adult Course Assistance: Younger children (6 and under) should be assisted throughout the entire event by a parent/guardian to ensure they stay on course and are encouraged. Parents can assist older children in the 7-10 age group depending on the child’s need. Parents cannot assist the older children in the 11-16 age group since this category will be timed. When assisting kids, as much as possible, try to let them do everything by themselves (but assistance is allowed to ensure a positive experience). It's also helpful to have the parent there to keep younger children on the right side of the trail during the bike portion. If they will be completing the bike on their own, be sure you discuss with them the importance of staying to the right of the trail and not making any abrupt changes in direction to avoid any bike crashes.
Training Wheels - Training wheels will be allowed.
Awards. All Kids Tri participants receive a finisher’s medal. The 10 and under age groups will not be timed and no placement awards will be given to this group. The 11-15 year old Age Category will be timed and awards will be given to the Top 3 Boys and Girls in this group.
"What you get by achieving your goals is not as important as what you become by achieving your goals." -Z. Ziglar
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