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Joe Gambles – Better Prepared and Ready to Race the Urban Hotel Ironman Melbourne 2013



With an Ironman title in his first start at Wisconsin in 2010, Tasmanian Joe Gambles is one professional triathlete who has the potential to go on to many more big iron distance wins. On March 24, Joe lines up for the second time in Ironman Melbourne against 45 other male pros in one of the hottest fields assembled for an Ironman this year. In 2012, Joe swam with the lead pack, rode with the lead pack and ran a 2:54 marathon to finish 8th overall in a time of 8:12:46. This was only thirteen minutes behind the very fast winning time set by Craig Alexander. This year Gambles it better prepared than last year and is backing himself to be one of the main contenders.

Gambles will be hoping to run almost fifteen minutes quicker to vie for the 2013 title. Last year he ran with the leaders for the first thirty minutes. They were setting a cracking pace that was almost too quick. In the end only Crowie and Cameron Brown could sustain it. This year however there will be more than a couple of ‘less’ experienced ironmen who will have learnt a lot from last year and could surprise this weekend. Joe Gambles is one of them.

We caught up with Joe as he puts the final touches on his preparation for Melbourne.

Trizone: You have been racing triathlons competitively since you were 16. How did you get started?

Joe Gambles: I started out as a runner and was involved in cross country and little athletics. I grew up around triathlon as my Dad competed and I would go along to watch. I did my first triathlon when I was thirteen and did well so I quickly made the decision to focus on triathlon. I competed in local Tasmanian races and contested the National All Schools triathlon Championships interstate with limited success!

Trizone: Who were your early influencers?

Joe Gambles heads out on to the run in Melbourne in 2012

Joe Gambles heads out on to the run in Melbourne in 2012

Joe Gambles: I grew up watching guys like Greg Welch, Brad Bevan and Miles Stewart who were amazing athletes but with a champion like Craig Walton coming from Tassie I would have to name him as my favourite triathlete. I admired the way he raced from the front and made it a tough race for everyone!

TZ: What was growing up in Tasmania like?

JG: Tasmania is a fantastic place for anyone who loves sport. This is proven by the huge amount of talent that has come from such a small place eg, Richie Porte, Matt Goss. Because of its size kids have access to some of the best coaching and advice from some very experienced and famous athletes.

TZ: After finishing high school what was your focus?

JG: I went to university and completed my degree in Business. Since I graduated, however, I have been a full time athlete. I plan on coaching/managing athletes when I retire from professional racing so the skills acquired alongside my personal training qualifications and experience as an athlete will come in handy.

TZ: What are your most memorable triathlon moments?

JG: Winning Vineman 70.3 in front of my Mum and sister in 2009. Winning Ironman Wisconsin, ‘home’ of one of my major sponsors, Trek, in 2010.

TZ: You base yourself in Boulder when in the USA. Tell us what it is like living in Boulder.

One of the leaders on the bike at last year's Melbourne Ironman

One of the leaders on the bike at last year’s Melbourne Ironman

JG: Boulder is athlete’s heaven. The riding and running is second to none and there are plenty of coffee shops to go around! I really like the fact that you can still have a life outside of triathlon there. The access to fantastic music and culture and great eating make it a fantastic place to live a balanced lifestyle.

TZ: Why the push into Ironman when you are potentially one of the best 70.3 triathletes in the world? With 70.3 you can race more and potentially earn more prize money and sponsorship dollars.

JG: One word….KONA! It’s the ultimate race for triathletes and everyone wants to win it. I like that I can do a hometown race early in the year in Melbourne then concentrate on 70.3’s for the majority of the season and then turn my attention back to Ironman at the end of the season.

TZ: Last year you were confident heading into Ironman Melbourne and whilst you would have wanted to go better than your 8th placing, it was an outstanding effort. What have you done differently this year with your preparation for Melbourne?

Joe Gambles celebrates the win at Boulder last year

Joe Gambles celebrates the win at Boulder last year

JG: I wasn’t ready to race such a high calibre field last year. I didn’t give myself enough time and had too many distractions leading in. This year, I gave myself 4 months to prepare for it. I have worked on my strength in the gym and addressed a few niggles that were showing up over the Ironman distance. I have been training with a lot of top end cyclists and have clocked up a lot more kilometers.

TZ: What was the experience of racing in Melbourne like last year?

JG: Invaluable. I love coming back to races as you learn so much from previous years. It was an amazing experience running next to Crowie and Brownie even if it was for just the first 30 minutes! Melbourne is a great place to hold such an important Ironman race. The Australian public love their sport and are very knowledgeable which creates a fantastic atmosphere.

TZ: Do you have a race strategy for Melbourne that you can tell us a bit about?

JG: Swim with the front group, stay out of trouble on the bike and be ready and alert to respond to any moves by the major contenders. Control the first half of the run and then hopefully all the training I have done will leave me enough in the tank to mix it up at the front!

TZ: Who do you see as the main title contenders at IM Melb this year? (apart from yourself and Crowie)

8th overall in 2012 in a time of 8:12:46

8th overall in 2012 in a time of 8:12:46

JG: Marino Vanhoenacker, Jordan Rapp, David Dellow, Eneko llanos and Brownie (Cameron Brown) if he has recovered well from NZ!

TZ: You have seven 70.3/half iron distance triathlons this year and two Ironman. This is a big load if Kona is your goal race. How will you manage this workload?

JG: Having a solid training base is the key to be able to race this much. I have 4 months of uninterrupted training behind me now so I am not chasing fitness throughout the season. I am now maintaining, monitoring and tweaking.

TZ: What are your long term plans?

JG: Keep racing, keep being patient and win Vegas and Kona!


We asked Joe what his favourite sessions are in each of the three disciplines. He was good enough to share these with us and you.

800 (200 hard/200 easy) 15-20 seconds rest
600 (150 hard/150 easy) 15-20 seconds rest
400 (100 hard/100 easy) 15-20 seconds rest
200 (50 hard/50 easy) 15-20 seconds rest
x2 (first set freestyle, second set paddles/pull)

5 x 8min seated effort on a climb 3-6%. Done in aerobars and cadence 50-60 RPM

75min build run. Increasing pace every 15min down to half ironman pace (eg. 4.30 – 3.30 per km)


We wish Joe all the best this weekend and look forward to seeing him on the podium on Sunday afternoon.


Follow Joe Gambles on twitter.

Joe Gambles website

Who are the companies behind Joe Gambles success? Click here to find out.

Career Highlights

  • Ironman 70.3 Boulder Champion & Course Record Holder (2011)
  • Ironman Wisconsin Champion (2010)
  • 2x Lake Stevens 70.3 Champion (2009 & 2010)
  • Vineman 70.3 Champion (2009)
  • Port Macquarie Champion (2011)
  • Silver Medal ITU Long Distance World Championships (2011)
  • 4th World Championships 70.3 (2010)

2012 Results

  • 1st Ironman 70.3 Syracuse
  • 2nd Vineman 70.3
  • 3rd Revolution 3 Quassy
  • 8th Ironman Melbourne

2011 Results

  • 1st  Ironman 70.3 Boulder – Course Record
  • 1st  Ironman 70.3 Port Macquarie
  • 3rd  Revolution 3 Quassy
  • Silver ITU Long Distance World Championships (2011)
  • 3rd  Vineman 70.3
  • 5th Ironman 70.3 World Championships
  • 5th  Revolution 3 Knoxville
  • 5th  Ironman 5150 Boulder Peak

2010 Results

  • 1st  Ironman Wisconsin
  • 1st  Ironman 70.3 Lake Stevens
  • 2nd  Wildflower Triathlon
  • 4th  Ironman 70.3 World Championships
  • 4th  Timberman 70.3

2009 Results

  • 1st  Ironman 70.3 Vineman
  • 1st  Ironman 70.3 Lake Stevens
  • 1st  Amica National Championships
  • 2nd  Revolution 3 Triathlon
  • 3rd  Ironman 70.3 Boise
  • 4th  Ironman 70.3 Geelong
  • 5th  Ironman 70.3 World Championships
  • 5th  Ironman 70.3 Oceanside
  • 5th  Wildflower Triathlon



Karl is a keen age group triathlete who races more than he trains. Good life balance! Karl works in the media industry in Australia and is passionate about the sport of triathlon.


News & Racing

ITU Moments of 2017: Katie Zaferes Crashes Bike in Yokohama, Drops Glasses, Wins Silver



In this video, USA triathlete Katie Zaferes recalls a couple “mishaps” before her silver finish at International Triathlon Union’s (ITU) World Triathlon Yokohama 2017.

Zaferes and Britain’s Jessica Learmonth crashed during the bike leg, and both recovered quickly.

During the run, she was head-to-head with fellow USA triathlete, Kirsten Kasper, when she dropped her sunglasses. She doubled back to retrieve them to avoid a littering penalty and possible disqualification from the race, before beating Kasper to the finish line.

The two people ahead of them were Bermuda’s Flora Duffy and Britain’s Sophie Coldwell, both of whom began the run roughly 70 seconds before the others. Duffy finished first in 01:56:18. Zaferes caught up with Coldwell, knocking her out of the podium to finish behind Duffy in 01:58:09. Kasper took bronze with a 01:58:17. Coldwell settled for fourth with a 01:58:48 finish.

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News & Racing

Matthew Sharpe Spearhead Canada/USA to historic Mixed Relay Win



Long-striding Canadian Matthew Sharpe saved his best till last to out-sprint the USA’s emerging star Morgan Pearson in a thrilling finish to today’s Triathlon Australia Mixed Relay Invitational at Runaway Bay.

Sharpe, 25 held off his training partner as the pair ran shoulder to shoulder in the closing stages of the inaugural Relay event – the latest addition to the 2020 Olympic program for Tokyo.

The two-day event started with 18 teams – 11 Australian teams and seven internationals from the USA, Canada/USA, Canada, Korea, Japan, Hong Kong and Wales – and after two heats on yesterday and a final qualifying heat this morning it came down to an A final of eight teams and in the end two teams – Canada/USA and the USA fought out the finish.

Sharpe, who will race for the Maple Leaf’s in next month’s Commonwealth Games, started the final run leg with a 20 metre lead off the bike as he set off around the Sports Super Centre track with 1.6km to run (after the 300m pool swim and eight-kilometres on the Luke Harrop Criterium bike course).

Pearson, the former US lifeguard and brilliant US College runner (with a 5km PB of 13:36.22), set off after his training mate and had caught him as the pair surged towards the finish shoot.

And when it looked like Pearson may just have enough gas left in the tank, the lanky Canadian surged again to steal the victory for the combined USA/Canadian team with Kevin McDowell (USA), Amelie Kretz (Canada) and Chelsea Burns (USA).

Certainly, an unusual combination of Canada and the USA between the two arch-rivals who rarely, if ever, come together on the sporting field – but this unique format allowed the hybrid foursome to come together under the coaching of Australian Jonno Hall – himself a former Australian champion road cyclist.

“I train with Morgan every day so I know how good he is and what he has to offer so I decided to let him in and then try to outsprint him in the end and it worked this time,” said Sharpe, who admitted the Mixed Team format was a winner.

“It was a great weekend, great racing, great format…happy to get away with the win.”

Pearson had an outstanding team with him with Tony Smoragiewicz, world ranked number four Kirsten Kasper and the talented Tamara Gorman.

Australia No 2 (Gillian Backhouse, Ashleigh Gentle, Ryan Bailie and Daniel Coleman) finished third and were in the hunt all day with Backhouse putting the team in a strong position with both Bailie and Gentle digging deep with superb legs and Coleman hanging on for third with Australia No 1 (Emma Jeffcoat, Matt Hauser, Amber Pate and Steve McKenna) flying home for fourth.

The event, with strong support by Gold Coast City Council’s $3,500 in prize money, will be a regular on the Triathlon Australia event calendar.

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News & Racing

Ironman 70.3 Racine Changes Hands and Repositions as a Short Course Event



The city of Racine, Wisconsin has partnered with Ohio company HFP Racing to announce the Real Racing International Triathlon. The race date, set for July 15th, was originally occupied by an IRONMAN 70.3 event but recently ended their partnership with the city of Racine, Wisconsin.

“Anyone that comes to this event will be impressed…it’s a visual stunner and it will be a race you’ll want to come back to year after year,” said, Shannon Kurek, HFP Racing’s founder. “It’s a major urban setting with the feel of [the Racine] community.”

The race is set for July 15th and is open to licensed professional triathletes and amateur triathletes. There will be a $25,000 purse prize for the professional division in the Olympic distance triathlon.  The event is offering a free individual race entry to all professionals with a valid license card from their home triathlon federation. Early bird pricing for registration ends in March and all registration closes in late June.

The course will start off with a swim in Lake Michigan, followed by a bike ride through downtown Racine and the surrounding communities, finishing with a run along the shoreline of Lake Michigan and through the North Bay and Windpoint communities. The bike and run courses are completely closed.

Kurek was recently interviewed for an episode of the Triathlon BizCast podcast, where he discusses the history of HFP’s relationship with events in Racine, Wisconsin, as well as more promotion on the new Real Racine International Triathlon. That podcast can be found at

Registration to compete in any of the Real Racing International Triathlon events is open and can be found at

For more information about the race, rules and regulations, and FAQs can be found at the Real Racine International Triathlon website at

Resources and things to do in the city can be found on the Real Racine website at

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News & Racing

Super League Triathlon and ITU Sign Memorandum of Understanding



Super League Triathlon (SLT) and the International Triathlon Union (ITU) have announced a pivotal memorandum of understanding (MOU) unveiling a partnership that covers key areas of the sport, with the overarching shared goal of further building triathlon around the world at many levels including youth development, fan building and audience engagement, and general promotion of the sport on a global scale.

The MOU, announced yesterday in Moscow during the European Triathlon Union Conference, sets in motion a partnership that will see SLT and the ITU working together on promoting gender equality, clean sport conforming to the WADA code and ITU Anti-Doping Rules, as well as open communication as key pillars of the cooperation. ITU is also committed to provide guidance in rules development of SLT’s new formats.

Said Michael D’hulst, “We are thrilled to be able to work with the governing body of triathlon so early on in Super League Triathlon’s establishment. We look forward to ensuring safe, fair and invigorating Super League events with ITU, and in so doing raise the profile of the sport.”

SLT will recognize ITU as the governing body of the triathlon sport, coordinating with them and the national federations for all SLT events. SLT will also work with ITU to ensure equality in prize money, contracts and participation of male and female athletes.

“ITU and Super League Triathlon have common goals to safely and efficiently develop triathlon, nurture new talent and provide platforms to showcase great champions globally. By working together to reach these goals and by leveraging one another’s strengths we will efficiently herald in an exciting new era of competition. This MOU represents an important moment for our sport and athletes, but it is only the beginning of what will be a long and fruitful partnership”, said ITU President and IOC Member, Marisol Casado.

The MOU is also designed to ensure that the ITU and Super League Triathlon calendars are regularly discussed to avoid events clashing. “The close alignment of ITU and Super League Triathlon marketing initiatives coupled with the innovation of the Formats and the League will serve to extend the reach of both organisations and bring the potential for greater scope in campaigns as well as through their respective platforms”, said Super League Triathlon Chief Executive Officer, Michael D’Hulst.

Super League Triathlon is a spectator-friendly race series which gives triathlon fans an action-packed and very up-close experience. Fans can follow the best triathletes in the world from start to finish, as the series travels to some of the world’s most spectacular racing destinations throughout the eight-month race season. Super League races are focused on attracting a new generation of audiences with the aim of fostering and inspiring future champions and promoting a healthy lifestyle for the wider community.

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News & Racing

Mixed Relay Invitational now a key in countdown to the Commonwealth Games



Four members of Australia’s Commonwealth Games triathlon team will continue to put the finishing touches to their preparations at this weekend’s innovative Triathlon Australia Mixed Relay Invitational at Runaway Bay.

The Australians – Matt Hauser, Ashleigh Gentle, Charlotte McShane and Gillian Backhouse will be among nine Games athletes from Australia, Canada and Wales who will line up in the 18 teams.

Australia will be represented by 11 teams with Canada, Wales, USA, Canada/USA, Hong Kong, Japan and Korea providing a real international flavour to an event that’s the most recent addition to the Olympic program in Tokyo.

Each individual athlete will complete a 300m swim in the Sports Super Centre 50m Olympic pool; eight kilometres on the bike on the Criterium loop before a 1.6km track run.

Hauser, Gentle, McShane and Jake Birtwhistle (who is in Launceston preparing for the Games) made up the Australian team that won the ITU World Mixed Relay Championship in Hamburg last year.

The exciting addition to the triathlon program will feature for only the second time at this year’s Commonwealth Games (on April 7) after the Alistair and Jonathan Brownlee-led English team who won the inaugural gold from South Africa and Australia in Glasgow four years ago.

Hauser will be joined on the Australia 1 team by the very-much in-form Mooloolaba World Cup winner Emma Jeffcoat and South Australian duo, 23-year-old rising star Amber Pate and another relative newcomer through 70.3, two-time SA Triathlete of the Year Steve McKenna.

Australia 2 will feature Games girls Gentle and Backhouse, Rio Olympian and Glasgow bronze medallist Ryan Bailie and Gold Coast’s Dan Coleman in a team that certainly looks the goods on paper.

Australia 3 will see Wollongong based trio, McShane, recent Abu Dhabi podium finisher Natalie Van Coevorden and latest addition to Jamie Turner’s group in Declan Wilson as well as promising Queensland Under 23 Nicholas Free.

Kirsten Kasper, the 2017 World ranked number four, who was second to Jeffcoat in Mooloolaba, will spearhead the USA team of Kevin McDowell, Chelsea Burns and Morgan Pearson.

Canadian Commonwealth Games athlete Dominika Jamnicky and Emy Legault are the stand-outs in Team Canada while fellow Games representative Matthew Sharpe will join countrywoman Amelie Kretz and US pair Tony Smoragiewicz and Tamara Gorman in the Mixed USA/Canada team.

Two Games representatives Iestyn Harrett and Olivia Mathias will lead the Welsh team that also includes Zoe Thomas and Chris Silver.

Hauser, who was an impressive runner-up to world ranked number four, South African Richard Murray at the Mooloolaba World Cup said the Mixed Relay Invitational was perfect timing leading into the Games.

“We will build this into our taper so it couldn’t be better, said Hauser,

“We’ve got a good 18 teams coming in as well so it’s fantastic preparation for all the guys really and it will be good to see how they’re all shaping up for that Mixed Relay.

“It’s an event that will be at (the Olympics) in Tokyo as well; it’s such a fantastic and exciting event and the Aussies will have a point to prove after winning the World Championships last year and I’m really looking forward to it.”

Hauser’s coach, Gold Coast National Performance Centre coach Dan Atkins admitted the whole reason he believes his young charge got onto the Commonwealth Games team was their strategic plan 16 months out.

“I said to Matt, ‘you know what I think there is an opportunity there Matt to put your hand up … you have raced a lot of relays; you have a lot of experience there and if you keep going out and putting your best foot forward then it will be hard for the selectors not to look at you,’ said Atkins, who knows the inclusion of the Triathlon Australia Mixed Relay will be a perfect pathway for Australia’s younger athletes heading towards future Olympic, Commonwealth Games and World Championships.

“That came off and now it’s a matter of putting his conditioning and race conditioning in place by having those few little hit outs over last weekend and this weekend to hopefully be selected for the Com Games in the relay again.”


The two-day event (with two heats on Saturday 10 am and 11:45 and a Repechage at 8 am the B Final at 10 am and A final at 11.30 am on Sunday) at the Runaway Bay Sports Centre is being supported by the City of Gold Coast with a podium prize purse of $3,500.00 on offer.

Each athlete will compete a full super sprint triathlon of a 300m swim, 8km cycle and 1600m run before tagging their teammate to begin the next leg.

Two females and two males will make up a single team. The women will commence the first leg before tagging onto the first male. The second female will follow before the second male brings it home.

National Performance Director for Triathlon Australia Justin Drew said the concept of a Triathlon Mixed Relay Invitational would give Australian elite athletes a chance to hone their relay skills against each other and to provide up-and-coming development athletes the chance to race against some of the world’s best triathletes, including members of the reigning World Championship team.

“This will provide the athletes with an ideal opportunity to race in what is one of the most exciting events added to the triathlon events calendar,” said Drew, who also praised the support of the City of Gold Coast.

“Our athletes will get the chance to compete in a high-level race situation and hone their skills, which will help develop them for future World Championships, Commonwealth and Olympic Games.”

Australia’s London Olympian and Triathlon Australia Development Coach Brendan Sexton has been tasked with the responsibility of pulling together the event and is excited to get the Mixed Relay to the start line.

“All competition will be conducted within the Runaway Bay Sports Super Centre including the swim in the 50m pool, the cycle on the Luke Harrop High Performance Cycling circuit and run on the athletics track, which will be an ideal venue,” said Sexton.

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Neal Henderson & Christine Palmquist Named 2017 USA Triathlon Coaches of the Year



USA Triathlon today recognized two of the most successful coaches in its ranks for the 2017 season, naming Neal Henderson and Christine Palmquist as Coaches of the Year.

Henderson (Boulder, Colo.), who coaches USA Triathlon Junior Elite Athlete of the Year Taylor Knibb, earned the honor of National Coach of the Year. In his first season working with Knibb, Henderson coached the 19-year-old standout to her first senior-level ITU World Triathlon Series podium with a silver in Edmonton. Under Henderson’s leadership, Knibb went on to successfully defend her title at the ITU Junior World Championships in Rotterdam, the Netherlands, in September.

In addition to his success with Knibb, Henderson coached Lindsey Jerdonek (Brecksville, Ohio) to a silver medal at the Yucatán ITU Triathlon World Cup, her first time cracking the World Cup podium. He led several U.S. athletes to success in professional non-drafting races, including victories for Alicia Kaye (Clermont, Fla.) at IRONMAN 70.3 Puerto Rico, Jason West (Boulder, Colo.) at the Philadelphia Escape Triathlon and Cameron Dye (Boulder, Colo.) at the Boulder Peak Triathlon.

Henderson also coached several international athletes to strong results in 2017 — led by Bermuda’s Flora Duffy, who earned her second straight ITU World Championship title and fourth consecutive XTERRA World Championship title. Joe Gambles of Australia placed third for elite men at the Penticton ITU Long Distance Triathlon World Championship, and Paula Findlay of Canada took the win at the Boulder Peak Triathlon, both under Henderson’s tutelage.

He has also served the sport outside of coaching itself, developing the four-dimensional power (4DP) testing methodology for cycling power that is revolutionizing the way cyclists and triathletes train on the bike.

“As a coach who volunteered with the first USA Triathlon National Team in 1996 and who attended the first public USA Triathlon Level I Coaching Certification Clinic in 1998, I’m extremely thankful to be recognized by USA Triathlon for this honor,” Henderson said.

Palmquist (Geneva, Ill.) was named Paratriathlon Coach of the Year for her achievements leading U.S. paratriathletes to success at the elite level. In 2017, she coached National Team athletes at the USA Paratriathlon National Championships in Pleasant Prairie, Wisconsin, and the Rotterdam ITU Paratriathlon World Championships. U.S. athletes raced to seven medals in Rotterdam, including a gold from Grace Norman (Jamestown, Ohio) in the women’s PTS5 class.

Palmquist had a lead coaching role last season at training camps for the USA Paratriathlon National Team in Colorado Springs, Colorado, and the USA Paratriathlon Development Team in Chula Vista, California.

In addition to her team coaching role, she individually coached Melissa Stockwell (Chicago, Ill., PTS2), who earned a silver medal in October at the Sarasota-Bradenton ITU Paratriathlon World Cup, and Patty Collins (Alexandria, Va., PTS4), who earned bronze medals at the ITU Paratriathlon World Championships and the Yokohama ITU World Paratriathlon event in addition to earning a national title in 2017.

Palmquist also played a key role in coach development for the sport of paratriathlon last year, contributing to the manual and presentation materials before providing in-person instruction at the first-ever USA Paratriathlon Coaching Certification Clinic held in July in Colorado Springs.

“What a tremendous honor,” Palmquist said. “I am grateful for each athlete, coach and mentor who has contributed to my professional journey. To get to do what I love most is amazing.”

USA Triathlon named its full roster of 2017 Athletes of the Year  — including Age-Group Triathletes, Age-Group Duathletes, Elites and Junior Elites — earlier this week. Click here to view the full list of honorees.

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