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News
| Nedbank Race Results |
Nedbank Green Dream Team members excel in the Southern Region Cross Country Championships
Xolisa Tyali and Lungisa Ndedwelwa of the Nedbank Running Club dominated the podium at these last weekends Southern Region Cross Country Championships in Mauritius.Lungisa finished second overall in the 12k. event behind another South African athlete, Stephen Makoka and Xolisa completed the podium with his brilliant third place.
"I am glad that I finished so well," said Mdedwelwa.
"My aim is to run a very fast Two Oceans half marathon early April this year."
Look out or our top athletes in this Easter in Cape Town in the Old Mutual Two Oceans Marathon. This brilliant Nedbank Green Team members will be joined by Jeffrey Gwebu, Tsamano Setone, Coolboy Ngamole, Lucky Miya, Lewis Masunda, Jonathan Chinyoka and Wesley Ruto.
The ladies line up will see South Africa's star woman's athlete Rene Kalmer with her team mates Irvette Van Blerk,Poppy Mlambo,Oneille Dintwe and Marelize Retief going for top honours.
Nick Bester-National Manager of the Nedbank Running Clubs.
Team Selected for the World Cross Country Champs (Nedbank Athletes in Green)
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MEN 12km |
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NO |
NAME |
PROVINCE |
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1. |
Lungisa Mdedelwa |
ATRA |
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2. |
Stephen Mokoka |
AVT |
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3. |
Xolisa Tyali |
CGA |
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4. |
Kgosi Tsosane |
ACNW |
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5. |
Gladwin Sibabalwe |
CGA |
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6. |
Siyabonga Nkonde |
KZNA |
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7. |
Boy Soke |
AFS (non traveling reserve) |
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WOMEN 8 km |
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NO |
NAME |
PROVINCE |
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1 |
Lebo Phalula |
CGA |
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2 |
Lebogang Phalula |
CGA |
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3 |
Ronel Thomas |
CGA |
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4 |
Ntombesintu Ntshiliza |
EPA |
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5 |
Tebogo Masehla |
CGA |
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6 |
Marelise Retief |
AGN |
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7 |
Christine Kalmer |
CGA (non traveling reserve) |
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JUNIOR MEN 8km |
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NO |
NAME |
PROVINCE |
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1 |
Vuyisile Tshoba |
CGA |
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2 |
Lucas Bothobutle |
ACNW |
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3 |
Sithyilo Diko |
CGA |
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4 |
Joel Monne |
ACNW |
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5 |
Wiseman Fadane |
ATRA |
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6 |
Sphamandla Nyembe |
KZNA |
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7 |
Pieter Wilders |
(non traveling reserve) |
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JUNIOR WOMEN 6km |
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NO |
NAME |
PROVINCE |
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1 |
Letitia Saayman |
CGA |
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2 |
Sylvia Tshetlanyane |
CGA |
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3 |
Thato Makhafola |
CGA |
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4 |
Mamphielo Sibanda |
ACNW |
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5 |
Ashleigh Schnetler |
CGA |
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6 |
Juan Marie Cooper |
AGN |
Nedbank Green Dream Team members keep on running brilliant races.
Tshamano Setone of the Nedbank Running Club in Soweto keeps on improving every week. In a marked departure from tradition, the middle distance runners gave the crowd much to cheer about right from the start of the 5000 metres with Xolisa Tysali, Setone and Stephen Mokoka taking turns in setting a strong pace.
With one lap to go, Elroy Galant made his move of the back straight overtaking Setone. However, Galant paid dearly as Setone came back to snatch victory in the closing 20 metres of the race.
Setone's effort was a lifetime best of 13 min 25.51 secs, with Galant (13:25.88) and Mokoka's (13:27.22) placing second and third respectively.
"I am glad that each of us stuck to our plan to run a fast race," said Setone.
"My aim this year was to run a sub 13:30. Now I have to go back and set new targets."
He was not the only Nedbank athlete that caught the eye but a host of his team mates in the men's as well as in the woman's 5000meters did produced top running times.
Results of the Yellow Pages event below-Nedbank runners in Green
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Men's 5000 meter |
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Athlete,Birthdate |
Team |
Perf |
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Item |
16 |
20:05:00 |
Final Men 5000m |
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SETONE,TSHAMANO32, |
NED AC |
13:25,51 |
QCG (B) |
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GELANT,ELROY34, |
PUKKE |
13:25,88 |
QCG (B) |
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MOKOKA,STEPHEN40, |
NED AC |
13:27,22 |
QCG (B) |
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MZAZI,GLADWIN36, |
VUT |
13:32,09 |
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MDEDELWA,LUNGISA39, |
TRANSK |
13:32,70 |
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MBUYAZE,ISAAC33, |
UJ |
13:35,55 |
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TYALI,XOLISA41, |
NED AC |
13:43,42 |
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HLASELO,DUMISANE35, |
KOVSIE |
13:48,68 |
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MASIRE,OLEBOGENG31, |
GOLD |
13:54,10 |
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SOKE,BOY44, |
KOVSIE |
13:54,11 |
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TSOSANE,KGOSI42, |
NED AC |
13:54,46 |
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MOTSIELOA,RAMOLIFI154, |
LESOTH |
13:56,65 |
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PRINS,RODNEY49, |
MR.PR |
13:58,92 |
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NZIMA,SIBUSISO45, |
POW AC |
13:59,01 |
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NKONDE,SIYABONGA43, |
MR.PR |
14:11,31 |
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MFEKETHO,MANDISI160, |
GGS |
14:23,82 |
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NGQAQA,ZOLANI48, |
MR.PR |
14:30,97 |
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SIKAWUTI,PHUMZILE46, |
NED AC |
14:40,49 |
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MTSHA,SIYABULELA37, |
GGS |
14:47,72 |
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NGUNUZA,SANDILE47, |
NED AC |
15:05,21 |
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KHATOANE,JOBO156, |
LESOTH |
15:31,81 |
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TSHANGANA,LUYANDA50, |
MR.PR |
15:34,85 |
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NIWA,BULELANI152, |
PE AC |
15:51,80 |
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DIDISHE,SINISIPHO150, |
KNYSNA |
16:14,76 |
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Woman's 5000 meter. |
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Athlete,Birthdate |
Team |
Perf |
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Item |
1 |
18:00:00 |
Final Women 5000m |
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PHALULA,LEBO93, |
UJ |
15:48,45 |
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PHALULA,LEBOGANG94, |
UJ |
16:06,14 |
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VAN BLERK,IRVETTE147, |
NED AC |
16:26,13 |
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NTSHILIZA,NTOMBESINTU96, |
MR.PR |
16:37,30 |
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THOMAS,RONEL95, |
BOXER |
16:46,82 |
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SKOSANA,CATHERINE139, |
TRANSN |
16:57,30 |
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RETIEF,MARELISE97, |
NED AC |
17:04,25 |
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NYANGA,DELIWE99, |
NED AC |
18:06,17 |
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NEHENG,KHATALA155, |
LESOTH |
DNF |
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Yellow Pages League 2 Durban 26 February
2010 |
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Distance |
Men |
Time |
Women |
Time |
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1500m |
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1 Rene-Kalmer |
4h 19min 49sec |
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3 Evert Van Blerk |
4h 27min 18sec |
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Morula Festival 10km 27 February 2010 |
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Distance |
Men |
Time |
Women |
Time |
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10 km |
1 Vincent Kutoan |
30min 38sec |
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2 Enock Manyandi |
30min 48sec |
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3 Abraham Kipkiter |
31min 01sec |
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21,1km |
1 Cuvios |
65min 15sec |
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Township Marathon Eldorado 28 February 2010 |
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Distance |
Men |
Time |
Women |
Time |
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15km |
Vincent Kutoana |
47min 41sec |
1 Rene Kslmer |
54min 53sec |
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2 Mpho Mabuza |
56min 50sec |
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Deloitte Pretoria Marathon 27 February 2010 |
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Distance |
Men |
Time |
Women |
Time |
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10 km |
1 Frik Guys |
30min 37 sec |
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3 Kipkoech Chirchir |
31min 37sec |
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21,1 km |
3 Brighton Chipere |
69min 57 sec |
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42km |
3 Sipho Maisela |
2h 29min 00sec |
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Southern Region Cross Country Champs Seychells |
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Distance |
Men |
Time |
Women |
Time |
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12km |
2 Lungisa Mdedelwa |
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3 Xolisa Tshali |
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Algoa Bus Bay Ultra 28 February 2010 |
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Distance |
Men |
Time |
Women |
Time |
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50km. |
3 Christopher Mabengeza |
3h 05min 21sec |
1 Celeste Swart |
3h 51min 29sec |
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3 Paulina Njeya |
4h 03min 56sec |
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Old Mutual Buffs Marathon 27 February 2010 |
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Distance |
Men |
Time |
Women |
Time |
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42km |
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1 Xoliswa Bici |
3h 01min 22sec |
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Vryheid Half Marathon & 10km 27 February 2010 |
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Distance |
Men |
Time |
Women |
Time |
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10km. |
1 Freedom Khumalo |
32min 40sec |
2 Sindile Ndlovu |
42min 42sec |
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3 Zondezi Siesang |
32min 53sec |
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21,1km |
1 Maseku Ntuthual |
71min 31sec |
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| National Personalities and Stories |
DEFENDING CHAMPION CONFIRMS ENTRY INTO TOP ULTRA
Last year's Old Mutual Om Die Dam Marathon winner Lucas Nonyana has entered the 2010 event and will be defending his title at the 50km ultra event on Saturday 20 March.
The Nedbank Athletic Club athlete won the 2009 event in a time of 2:55:50 and since then has had a great running season, recently winning the Ottosdal 42km Night Race. In October last year, Nonyana was selected to compete in the International Association of Ultrarunners 50km Trophy Final in Gibraltar. Nonyana won the men's race in a time of 2:58:03, after enduring fierce competition from US competitor Michael Wardian.
The event, which starts and finishes at the Hartbeespoort High School in Schoemansville, celebrates its twentieth anniversary and with the resurgence in road running, is expecting to attract a record field of over 6 000 participants. Runners have a choice of the 50km ultra, the traditional 21km and 5km fun run/walk, and a new 10km run/walk which was introduced to celebrate the event's twentieth year.
No postal entries will be taken this year so runners must enter online at www.entrytime.com or at leading sports outlets in Johannesburg and Pretoria, including Runaway Sports and Running Inn in Pretoria, The Sweat Shop and Sportsman's Warehouse. Entry forms are available from the race office in Hartbeespoort. Entries will also be taken at all the major races in central and northern Gauteng. Entries for the 21km, 10km and 5km fun run will be taken at registration and on race day. No entries will be accepted for the 50km ultra after the entry closing date of 7 March.
The ultra starts at 06h00 and the route takes runners around the Hartbeespoort Dam in Madibeng. Walkers are welcome to take part and are eligible for prize money but they must be able to complete the ultra event within the seven hour cut off.
The 21km starts at 06h15 and walkers are encouraged to enter this event where a cut off time of four hours applies. Those who do not finish the 21km within the cut off time can finish at their leisure but will not receive an official finishing time. Although the ultra cut off time is seven hours, runners wanting to use the race as a Comrades qualifier, have to cross the finish line in six hours.
Runners can contact the race secretary on 012-253 0252 or 078-765 2167 or email info@omdiedam.co.za. For more information visit www.oldmutual.co.za/omdiedam or www.omdiedam.co.za.
ends
Issued by: Old Mutual (South Africa) Marketing Sponsorships
Contact: Rethabile Mahuma
Tel: 011-217 1791
Email: rmahuma@oldmutual.com |
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| Admin |
Some important factors about hill training.
1.Incorporate long hill interval work at 80% of your max heart rate early in your base period for 6 weeks ( early season)
2.Start incorporating short speed sessions when sharpening up for a race. Any speed session done on a flat surface is demanding on the ligaments and muscles and can cause an injury because the running speed is fast and the jarring on the road or track surface excessive.
3.On the contrary when running uphill fast the heart ,lungs, and leg muscles are working at their optimal and the same kind of training effect can be achieved as when doing a speed session at full blast but without the risk of an injury. Therefore it is sometimes a good idea to substitute a speed session by running a short steep hill.
4.Conditioning is for me the most important training aspect of any distance race-when preparing for a race with murderous hills like the Comrades make sure to condition your body in such a way-include hills in your training regime every two to three days and make sure you run them at all your training heart rate zones.
a.Long hills of 20 minutes plus at 75% of your max heart rate
b.Medium hills of 5minutes plus at 85% of your max heart rate.
c.Short hills of less than 5 minutes at 95% of your max heart rate.
5.To run a hill efficient you need to concentrate on the following:
a. Lean into the hill.
b.Give short rhythmic steps.
c. Work with your upper body and pump with the arms.
d.Concentrate and do not look up to see where the top of the hill is-rather look down or about 10 meters in front of you.
6. Those who sweat more in peace will bleed less in war-roll up the hills.!!!
7. Always remember to warm up before and cool down afterwards |
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Events
| Bateleur Estate Memorial Run 21.1km, 10km & 5km |
| 13 March 2010 |
Province : Mpumalanga Organized by the Nedbank Running Club LVCC NelspruitClick here for Race FlyerEvent Date : 13 Mar 2010 Venue : Bateleur Estate Online Start Date : 12 Feb 2010 Online End Date : 10 Mar 2010 Contact : Gary / Brenda Contact Number : 083 294 0739 / 082 895 3768 Distance & Entry Fee 21.1km - R41 10km - R31 5km - R21 Temporary Licenses - R26 Start Time 06H00 Venue Start / Finisg - Bateleur Estate Registration Bateleur Estate: 12 March @ 16H00 - 18H00 & Race Day @ 05H00 Prizes Medals to all finishers Cash prizes to all category winners Spot prizes Route Scenic Challenging Directions Ferreira Street towards Steiltes, straight over Enos Mabuza traffic circle onto the Uitkyk-road for 2km, turn right at the Rest-road for 1.8km Future Races HL & Hall & Sons - 31 July 2010 Om die dammetjie - 11 Sep 2010 |
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