miCoach SMART RUN User Manual
Table of Contents 1. Welcome to miCoach 2. Welcome to the miCoach SMART RUN 2.1 Overview 2.2 Compatibility 3. Basic steps 3.1 Charging 3.2 Status Icons 3.3 Wearing the miCoach SMART RUN 3.4 Turning the device on/off 3.5 Initial set up 3.6 Navigating the watch 3.7 Keyboard use 3.8 Screen lock 4. How to use your mCoach SMART RUN 4.1 Clock domain 4.1.1 Stopwatch 4.1.2 Timer 4.2 miCoach domain 4.2.1 Custom workout 4.2.1.1 Free Workout 4.2.1.2 Interval Workout 4.2.2 Your plans 4.2.2.1 Cardio plan 4.2.2.
1. Welcome to miCoach miCoach customizable workouts give you the performance edge needed to get faster, stronger, and better for your sport. miCoach combines real-time audible coaching with an intelligent Web application to help every athlete, from beginner to advanced, get the most out of each training session.
2. Welcome to the miCoach SMART RUN Thank you for your interest in miCoach and congratulations on purchasing the miCoach SMART RUN, a cutting-edge fitness monitor and personal coach that helps you to reach your individual goals. This user manual provides you with everything you need to use the miCoach SMART RUN and enjoy a smooth start into the unique user experience we’ve created for you. The miCoach SMART RUN is the most comprehensive and sophisticated sports running product on the market.
Other features supporting you through your run: - Coaching narrations Workout summary Customizable data metrics on screens Workout schedules and customizable training plans Revolutionary 1-minute fitness assessment called “Fit Test” to enable fully personalized coaching plans Lifetime stats summary – all data you ever achieved at a glance Wireless audio through Bluetooth® (wireless Bluetooth® headset not included) Revolutionary Strength & Flexibility training Timer and stopwatch functionality Zone-based, r
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2.2 Compatibility The miCoach SMART RUN works with devices compatible with Bluetooth® Smart technology. SPEED_CELL BTLE BLUETOOTH® WIRELESS HEADSETS NOTE: If you haven’t paired your miCoach SMART RUN with a Bluetooth® device, pair them before you start working out (see Bluetooth® on page 63).
Basic steps 3.1 Charging After unpacking the device, we recommend fully charging the miCoach SMART RUN before using it for the first time. The miCoach SMART RUN is charged using a supplied charging cradle. This cradle is also used for transferring music files. When your miCoach SMART RUN is turned on and connected to your PC/Mac, the screen goes to the Settings domain with only battery status displayed.
When wearing the miCoach SMART RUN, it will inform you when the battery is running low. The first notification will be when battery level is below 30%: The second notification will appear when battery level is below 15%. When running out of battery, the miCoach SMART RUN will automatically power off. The miCoach SMART RUN will automatically save your workout data before shutting down so your workout stats aren’t lost.
2. Icons always active: 3.2 Status icons The icons on the top of the screen provide information about your miCoach SMART RUN. They indicate an active or enabled item. Icon Icon Name Battery Life (Partially Full/ Half Full / Almost Empty) What it means… The battery life indicator will always be displayed in BOB's header and showcase the current life of the battery. [insert latest GPS icon from Fjord] Dimmed GPS Showcases that the GPS is on but BOB has a weak signal or no signal at all.
3.3 Wearing miCoach SMART RUN during a workout Your miCoach SMART RUN utilizes a revolutionary technology to accurately track you heart rate. To enable this technology to work most effectively and detect a good heart rate signal, please follow the easy steps below: When you’re not using the heart rate monitor, you can wear your miCoach SMART RUN as a casual device.
3.4 Turning the device on/off Turning your SMART RUN on To turn on the miCoach SMART RUN, press the miCoach button until the device vibrates. A sequence of screens welcomes you. This includes the adidas and miCoach logos along with a pulsing animation screen for the duration of the booting up process. Powering on sequence The sequence ends with the clock view and the device being unlocked and ready for use.
Turning off You have two options to power off your miCoach SMART RUN: b) With miCoach button (from locked state): Press and hold the button. This will follows the same sequence used for locking the screen (see section 3.6, page 23). a) From Settings (see section 8): Going to the device subdomain and tap the power off menu option to shut down the device. Continuing to press the button during the locking animation produces a power switch image and a progress bar at the bottom.
3.5 Initially setting up your SMART RUN_ Before starting to work out, set up the miCoach SMART RUN. Follow the directions on the device when on first use or after resetting (see Reset on section 7.4, page 69). Battery level will be shown if the level is below 50%. Please charge the device (page 7) in order to be able to follow the set up. Powering on sequence will appear before starting.
Step1: Choose your language and confirm it. If available on your router, you have also the option to connect to WLAN via WPS. Step 2: Connect to your WLAN. You have the option to select the WLAN and enter your passkey using the virtual keyboard (see page 17 for keyboard use). Once the miCoach SMART RUN is connected to WLAN, the next screen will appear.
Step 3: Choose your time zone and confirm/edit time and date. Step 4: Log in with a miCoach account. If you don´t have a miCoach account, visit miCoach.com/start, sign up, and log in from your miCoach SMART RUN.
If you already have an account, enter your account details with token or with email. b) With email Use the virtual keyboard (for more details on the keyboard, please see page 19). a) With token The token-based sign-in requires you to visit miCoach.com/start to enter the token given by the device. This image below will be shown while your profile is syncing. Note: If you use special characters in your password, you’ll need to sign in via this “Token” approach.
Step 5: Add a Bluetooth® device if you have one (if you want to pair it later, see page 62). Let your miCoach SMART RUN check for the Bluetooth® devices and select the one you want to pair. The pairing process will start and your headset will be connected. Pairing devices can be done repeatedly. To dismiss this option, tap “DONE.
Step 6: Ready to go! The check mark indicates that the initial set up is complete. Swipe to start and reveal the Clock domain.
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miCoach SMART RUN is divided into four domains which are located next to each other. Many of miCoach SMART RUN´s screens slide up and stop within the set limit. This is called screen-based scrolling. To move to another domain, swipe left on the screen. The next domain will slide into view. Swipe up and down to reveal the subdomains. Some views scroll freely, without any limitation. The screen can set anywhere between list items.
To select, tap on the screen. This slides the following view into place from the right. 3.7 Keyboard use To allow you to manually enter information, we created a virtual keyboard. This keyboard has multiple layers which can be accessed by swiping vertically. The keyboard views are paging so that each keyboard snaps into place when entering the view. The keyboards are horizontally scrollable to choose the letters. To make a selection, tap on the item you’d like to enter.
NOTE: Special characters from other languages aren’t supported. To connect your device with a miCoach account, use the token sign in (see page 16).
3.8 Screen lock Keeping the miCoach button pressed produces a lock symbol and a progress bar at the bottom of the screen. The bar advances as long as the button is pressed. Once the full length of the display width has been reached, the lock is activated and the open lock symbol changes to a locked symbol. The locking starts after the button has been pressed for 0.5 seconds. After 1 second, the bar should have reached the end of the screen and the screen gets locked.
4. Clock domain The clock face is shown whenever you unlock miCoach SMART RUN or when pressing the miCoach button shortly while it’s locked. To choose a different clock face, go to the Settings menu to browse options (further details section 7.4, page 67). 4.1 Stopwatch Your SMART RUN has also a Stopwatch. Here is how the stopwatch works: - Tapping “START” begins the stopwatch. Tapping “STOP” pauses the time. - Tapping “Reset” returns to default. Tapping “RESUME” restarts the stopwatch.
- Pressing the miCoach button creates a lap, produces a short vibration, along with the lap appearing on the screen. 4.2 Timer To use the timer, you need to tap the “EDIT” button and set the time. When the stopwatch is stopped, the laps that have been created can be reviewed by tapping the area between the header and buttons in the summary view. When the minutes exceed 60, the numbers shrink to accommodate hours in front of the count. Setting the timer is done by scrolling tumblers.
The (default) timer value for the first time use is 00:00. The “START” button is disabled whenever the value is zero. For more information about other icons on the status bar, please see page 58. Setting the timer enables the “START” button. Whenever the timer returns to default, the latest setting is displayed. When paused, the timer can be resumed or reset to current default. The stopwatch and timer both share the same status bar icon.
5. miCoach domain The miCoach domain is divided into four subdomains: Custom Workouts, Your Plans, Extras, and Track. Before the four subdomains, there is a quick start option. If no workouts are planned, you’ll see the next screen. Click on a Free Workout to start. If you have plans scheduled, you’ll have the next screen. Tap “NEXT” to start your next planned workout.
5.1 Custom Workouts Scroll down the Get Ready screen to access the settings and the sensor list. Custom Workouts are divided into Free Workouts and Interval Workouts. Default Settings 5.1.1 Free Workouts To start a Free Workout, tap the menu item on the list in the Custom Workout section. Sensor list When changing any default setting in any workout mode, set new defaults for all workout modes.
The audio feedback setting opens a list of voice coaching choices. Selecting any of these returns you to workout options and changes the status label of this item. In the sensor list, all sensors you’ve already paired with your miCoach SMART RUN will appear. The GPS can be disconnected when working out inside. Once you’re done with the settings, tap “GET READY,” wait until the GPS and the heart rate sensors are found, and start your workout.
During workout During your workout, you’ll be able to check your real-time feedback. Depending on the coaching method selected, the order of your screens will vary. Heart rate metrics Pace metrics Heart rate Pace screen screen Pace screen screen Heart rate Time screen Time screen Heart rate screen: The unit and main number coloring is based on your current heart rate zone. Units on this screen include current heart rate, distance so far, and time so far.
Any customized screen layout selected will also be available when you start a Coached Workout in addition to the coached workout screen (for details pls see section xxx, page xxx). NOTE: For any customized screen layouts to take effect, you need to manually trigger a sync from the “Settings” section. For details please refer to page xxxx on how to trigger a manual sync for your miCoach SMART RUN.
Manual Splits Pressing the miCoach button creates manual splits while working out. This screen is shown for 4 seconds before it returns to the workout realtime feedback screen. During a workout, you can access your main stats screen as well as the music section. Scroll sideways to If Auto Laps are enabled, the laps view appears per Auto Lap at the intervals set in the Auto Laps settings (ee default settings in previous page). This means that the screen appears without your interaction.
Pause your workout with a long press on miCoach button. Tap “RESUME” to continue your workout or “END” to finish and save the workout summary. Choosing “END” prompts you to confirm that you want to end your workout.
Tapping “RESUME” returns you directly to your workout. To end your workout and see a workout summary, tap “SAVE.” You can rate the workout on the summary screen. The rating stars are in order 1 to 5 from left to right. Tap one star to select it. To deselect a star, tap it again. The Run Score is given only when performing a minimum 1.5km free run. It gives you a score out of 1000. 0 is your walking pace and is based on your gender, age, pace, and the current world records.
5.1.2 Interval Workouts For an Interval Workout, you can set intervals, rest periods, warm-up and cool-down periods, and repetitions. During Interval Workouts, you can’t make manual laps. The Auto Lap setting works as usual. Split data shows all the information about splits done. Shoes can be chosen here. Setting any shoe here (by tapping) sets a new default. To set an interval or a rest period, tap on the desired zone.
The values displayed in the zone selector depend on the main level mode selector (heart rate/pace) and your personal zones. The warm-up and cool-down option includes a toggle for manual control. The default setting for manual warm-up is disabled. To set up repetitions, use the toggle that appears when pressing “REPETITION.” Interval Workout options are practically the same as Free Workouts. The only difference is that there is no marathon mode.
During a workout, the screen showed is similar to the Free Workout screen (see page 27), but it displays a built-in graphic based on the workout setup, with bars of the relevant colors as intervals. Changing your zones (heart rate or pace) during Interval Workouts functions that same as changing your zones in coached workout in regards to visuals and vibration. (See page 36 for more on coached workouts.
5.2 Your plans miCoach offers both cardio plans and Strength & Flex plans to improve strength and power, speed and agility, flexibility, and more. If you want to set up a plan, visit miCoach.com and log in. If you don´t have an account, please sign up on the same link. After logging in, select Plan from the main navigation, go to Training Plans, and choose a plan. Together, these plans provide the full-range of training you need.
5.2.1 Cardio plans The plan view initially shows the closest upcoming workouts. Past items are available and revealed by scrolling the initial position downwards. The start screen for a coached workout opens by touching on any list item in the previous view. It’s possible to start an exercise even if it’s not planned to be the next one. The starting view outlines the workout graph in a bigger format and includes a coach note detailing the workout.
Coached mode options behave a bit differently from the Free Workout mode (see page 25). There is no marathon mode in coached mode. Activity type is set by the exercise. During workout The main screen displays an elastic band with both current heart rate and pace information and target zone information. Heart rate screen Pace screen Time screen Tap “GET READY” to start your workout. Below is the workout plan graph along with current time position.
When you need to change the heart rate/pace zone, you’ll receive the following images with some vibrations. If you continue working out after the coaching plan ends, the marker is at the right-hand side and the time continues to count. If you have any headset connected, you’ll also receive an audio message. Prior to an upcoming zone change, the workout time displays the countdown.
Pausing a coached workout is handled similarly to a Free Workout. The only difference is that the screen contains the workout plan graph with actual heart rate or pace data in an overlay. Scroll sideways to access both screens. Creating laps during coached workouts is handled in the same way as in Free Workouts (see page 30).
Coached workout summaries are similar to Free Workout, but they show the graphs (see page 29). The graph visually shows how well you followed the coaching prompts and zone changes. The Coach Notes section is active with basic coaching advice from the best coaches in the world. 1.2.
The Strength & Flex plan view initially shows the closest upcoming workout as the first item. The initial number of items in this view is 10. The title of each item is the according date and the subtitle the duration of the scheduled workout. The bullets next to the title represent the sets and intensity. Any “missed workouts” are indicated if you scroll downwards with your finger. You can still complete those workouts if you like. Any future workouts can be viewed by scrolling upwards.
In Strength & Flex exercise views, the status bar shows the heart rate value on the left-hand side of the heart rate icon. If you tap the content item, the play and pause options will appear. While playing the content, the controls are hidden. When paused, they are displayed. The exercise view lists all exercises required for the chosen workout. Scroll down to find them. NOTE: There are no manual or Auto Laps in Strength & Flex.
Time-based exercises are marked with a timer icon next to the play icon. Selecting play starts the sequence. The countdown seconds are supported with a short vibration each. The exercise can be interrupted (canceled) with the “x” button. A longer vibration emphasizes the beginning of the exercise. The last 3 seconds are again supported with a short vibration each. A longer vibration is indicates the end of the exercise.
Pausing a Strength & Flex workout, works the same as in Free Workout. The first screen shows basic workout data. Tapping “RESUME” takes you back to the workout, while tapping “END” brings you to your workout summary. 5.3 Extras Extras is the third subdomain in the miCoach domain. Scroll down to find it.
5.3.1 Fit test Extra is divided into Fit Test and Single Workouts. To complete the Fit Test tap on the respective menu item on the screen. This Fit Test is intended to evaluate your fitness level to allow for the customization of your individual intensity levels for coached workouts.
Please make sure to check the coach notes that appear on the screen before starting the workout. These coach notes explain the basic and easy steps to successfully complete this test. In addition, you can also check your workout options here. The animation will play in a continuous loop showcasing all three steps that the user will be asked to perform. Tap once to start, tap again to stop. Within the animation, you willalso see a small numerical indicator, showcasing which step (1-3) is being performed.
The workout screens contain a simplified wording of the instruction. A large digit in the center counts down the time of each step while the next step is mentioned below. The third step screen has no additional label below the digits since it’s the last step. The Assessment Workout start is confirmed with a long vibration. The last 3 seconds of each step are marked with a short vibration to support the countdown.
Once the Fit Test is completed, a zone overview of personalized training intensities will be shown. 5.3.2 Single Workouts By pressing “Save & Set Zones” your individual intensity zones will be set and used for any future coached workout to ensure workout intensity and coached plans are optimally applied to your individual fitness level. Pressing the “Save without Zones” exits the Fit Test result page and returns to the main overview screen without saving your individual zone settings.
workout onto your workout training schedule to more firmly build in those workouts on days and times you wish to complete them. 5.4 Track Track consists of two main parts. The first is the main screen visual area, and the second is a group of buttons. The main graph´s state can be altered and it shows different items depending on the circumstances. See the chart on page 53 to learn how to change them.
Duration: This graph indicates a breakdown of times spent in individual intensity zones over the last 7 days. Workout history This graph indicates a breakdown of times spent in individual intensity zones over the current month. The zone graphs show the bars as stacked miCoach zones. The graph at the top of the miCoach main view provides a shortcut to the “Track” section to select any other graph you may want to use.
Lifetime stats Lifetime stats are acompiled list of all your stats across all workouts you ever completed. Statistics are broken down into time sections indicating achievements for this week, and last week. The list is ordered by activity type so you can review your data based on any activtity you did for a more accurate tracking and comparison. Please see the image on the right for an example of the statistics.
Charts This setting allows the user to change the miCoach view main chart (see page 51 for reference). The set as default option is disabled for the currently selected graph. Selecting a new default graph returns to miCoach main.
6. Music domain* In thois section you can manage your music files on the miCoach SMART RUN to help you stay motivated throughout your workout, from first to last minute. You will find the miCoach SMART RUN on your desktop or under “My Computer” on your PC/Mac. 6.
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6.3 Managing music while working out Scroll right during your workout to manage your music.
7. Settings domain The Settings domain is divided into four subdomains. Scroll down to find your miCoach SMART RUN setting options. AS outlined already previously status icons indicate the basic state of the device of your miCoach SMART RUN on top of selected screens.
7.1 Battery and sync 7.1.1. Battery status indicator The battery icon on the main settings screen provides a status on the current battery level of your SMART RUN. Any charge below 15% is indicated as a red outlined battery icon (for charging instruction see page 8). Whenever a 15% battery status or lower is reached, we recommend recharging at the next possible occasion. 2.
If you attempt to start a workout during sync, the progress overlay is shown. 7. 2 Connectivity This section indicated several items being - Flight Mode WLAN Bluetooth® 7.2.1. Flight Mode The status bar sync icon is blinking whenever sync is in progress. The blink frequency is 0.7 seconds shown and 0.3 seconds hidden. If WLAN isn’t available, you willsee the following error view with a 2 second vibration.
If you try to sync to micoach.com despite Flight Mode being active, the next screen overlay below will appear to inform you of the current Flight Mode state accompanied by a vibration. 7.2.2. WLAN If WLAN auto-sync is disabled, you can still sync your miCoach SMART RUN manually. If you activate flight mode, sync won´t be possible. If you try to listen to music while Flight Mode is active, the screen overlay will appear with a vibration.
If no connection is active, this view shows only a list of available networks and button to access WPS-based networks or hidden networks. During the connection attempt, the network type icon of the selected network item moves to the top of the view and the connection icon is animated. Connection success is confirmed with an overlay that’s automatically dismissed after a timeout. Join via WPS The available networks view provides a button to connect to a WPS-based network.
Join a hidden network 7.2.3. Bluetooth® The “JOIN OTHER” button in the available networks view is used to connect to hidden networks. To connect to a hidden network, enter the network name using the virtual keyboard. If the input field is empty, the button will remain disabled. You can also select a security type, but it isn’t required. To manage your Bluetooth® devices, tap the Bluetooth menu item on your miCoach SMART RUN., This provides access to the Bluetooth® menu view.
If your device isn't supported, an overlay will appear. Tap on the device and the device view will open. Tap on “PAIR” and the pairing process will start. During the pairing process, the toggle is animated. If pairing process is successful, it will appear as connected. To unpair it, tap “UNPAIR.
7.3 Workout settings Workout settings controls everything related to the miCoach SMART RUN’s settings while working out. - - Vibration: turn it on or off - Volume*: The volume setting is the master volume for the device regardless of whether you are using the music player or settings. *Warning: Avoid using headphones at high volume. Hearing experts advise against continuous and extended play at high volumes as this may impair your hearing.
- Audio feedback: - In this menu you can select for which specific metrics you will get audio updates during your run at predefined milestones. You can select between Time or Distance based updates. For instance, if you select “1km” updates for Time, Calories and Pace, you will hear an audio updates with every kilometer for those three selected metrics. This helps you to always stay on top of your workout and aware of what you achieved.
If no network is available, you’ll be notified that the download will automatically start as soon as miCoach SMART RUN is within reach of a WLAN previously set up. No further action required from your side. The device knows what to do next. 7.
- Clock face: Set time 12h Set time 24 h Scroll down and view different clock faces. The currently selected clock face is indicated by disabling the select button in this view. The day and month are set separately from the year. - Date and time: Set the current time zone by pressing on it. If automatic is selected and WLAN is connected, time and date are automatically updated. Removing 24-hour toggle updates time units immediately.
- Regional formats: Select the unit, the date format. and the number separator. - About: Here you’ll find details about software version, legal info, etc. - User profile: Here you’ll find details about your account. You can also log out and change the account, if you like. Update and reset: Software update: Available updates detected during sync can be installed.
Factory reset: The reset functionality is continuously accessible. 8. Care and Maintenance • Clean the sensor area and connection pads with mild soap and water as needed. If you use the miCoach SMART RUN regularly, weekly cleaning is recommended. • Don’t scratch the sensor area. Protect it from damage. • Wipe the miCoach SMART RUN with a damp cloth as needed. Use mild soap to remove oil or dirt.
9. Specifications HW Environment MIO HR Sensing Component Texas Instruments OMAP4430 application processor PWM IC TWL6030 WLAN / BT / GPS / FM combo chip Murata LBEL1CESEC (WL1281) Memories PoP RAM 512 MB eMMC 4 GB Display Truly 1.
10. Customer Service Information 10.1 Warranty adidas warrants this product, under normal usage, against defects in materials and workmanship to the original final consumer for a period of 1 (“one”) year from the date of purchase. The warranty card delivered with the product corresponds to and is subject to the detailed Terms & Conditions of the adidas miCoach warranty available at www.adidas.com/miCoach. The warranty is void unless the following conditions are met: 1.
11 Legal Notes and Disclaimer 11.1 Trademark and Copyright © 2013 adidas AG. adidas and the 3-Stripes mark are registered trademarks of the adidas Group 11.2 Regulatory Compliance This product is compliant with Directives 2004/108/EC on Electromagnetic Compatibility 2006/95/EC on Low Voltage Directive. The relevant Declaration of Conformity is available at www.adidas.
Radiation Exposure Statement Conformity assessment issues FCC/IC Regulatory Notice Modification statement adidas AG has not approved any changes or modifications to this device by the user. Any changes or modifications could void the user’s authority to operate the equipment. adidas AG n’approuve aucune modification apportée à l’appareil par l’utilisateur, quelle qu’en soit la nature. Tout changement ou modification peuvent annuler le droit d’utilisation de l’appareil par l’utilisateur.
CAN ICES-3 (B) / NMB-3 (B) English Hereby, adidas AG declares that this G76792 is in compliance with the essential requirements and other relevant provisions of Directive 1999/5/EC. Estonian Käesolevaga kinnitab adidas AG seadme G76792 vastavust direktiivi 1999/5/EÜ põhinõuetele ja nimetatud direktiivist tulenevatele teistele asjakohastele sätetele.
Icelandic Hér með lýsir adidas AG yfir því að G76792 er í samræmi við grunnkröfur og aðrar kröfur, sem gerðar eru í tilskipun 1999/5/EC Slovak adidas AG týmto vyhlasuje, že G76792 spĺňa základné požiadavky a všetky príslušné ustanovenia Smernice 1999/5/ES. Italian Con la presente adidas AG dichiara che questo G76792 è conforme ai requisiti essenziali ed alle altre disposizioni pertinenti stabilite dalla direttiva 1999/5/CE.
In order to satisfy the essential requirements of 1999/5/EC Directive, the product is compliant with the following standards: Thus, the following marking is included in the product: 1909 RF spectrum use (R&TTE art. 3.2) EMC (R&TTE art. 3.1b) Health & Safety (R&TTE art. 3.1a) EN 300 328 v1.7.1 EN 300 440-2 v.1.4.1 EN 302 291-2 V1.1.1 EN 301 489-1 V1.9.2 EN 301 489-3 V1.4.1 EN 301 489-17 V2.2.
11.3 Medical Disclaimer 11.4 Precautions Important information on your workouts with miCoach: The advice and workout plans prepared by qualified, responsible coaches are based on the latest scientific and technical research. However, they do not constitute a medical consultation and cannot replace medical advice. Before you start working out, you should get a medical checkup. Individuals who have a pacemaker, defibrillator, or other implanted electronic devices should not use the miCoach devices.
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