Master Race-Day Pacing and Nutrition for Endurance Athletes

0:00  early that's okay

0:06  so good evening good morning good afternoon as always welcome to today's webinar about fueling and pacing and nutrition strategies for endurance athletes um i have here ryanaut um this with me our research manager at inside and long-term professional triathlon coach has been heading the belgium national tribal federation to several olympic games in the past and has a impressive track record as a researcher at university as well as always it would be great if you could give me a quick feedback here in the chat if you can hear me nice and clearly

0:53  and then i will talk a little bit about the housekeeping items uh to give you the background on the agenda before we go really into the um into the presentation itself so yeah any feedback if you can hear me great arna's matt thanks a lot that's great um cool so housekeeping one uh ryanaut thinks he can do it in half an hour i think it will take a little bit longer i will have three slides at the end as well um to talk a little bit about the um commercialization and monetization uh

1:32  possibilities for anyone here who is uh doing coaching and testing as a commercial offering as a service that might be interesting so um stay with me for the last um uh for the last uh couple of minutes here as always we're going to have um questions at the end however it would be great if you can write any question immediately when it comes up already here in the chat and um so that we can answer that already along the way okay that would be great um so that would be cool court let me know if there's anything

2:12  you need you raise the hand so feel free to write in the chat here okay um anything uh okay cool then uh we still have more people pouring in here so to speak so we give it another minute uh if you just came in uh welcome to today's webinar pretty excited uh here to have ryanaut with me to as the main presenter so it's going to be an easy one for me this afternoon and uh yeah then we wait let's say 30 seconds more and then i give i give it to you right now you can already um you know unmute yourself so to

2:53  speak um and start sharing your screen so that's a go then thank you sebastian for a nice introduction let me share my screen here um

3:16  so also from my side um i'd like to welcome everyone to attend this webinar about facing plans and creating nutrition plans for endurance athletes um i will show you in the next couple of minutes a methodology i use is for my own coaching business in my own coaching practice hopefully it's helpful for you um along my presentation if you have any questions please reach out in the chat to ask your questions and i'm happy to to answer them at the end of the presentation so before we dive into the topic of

3:53  today we need to investigate a little bit in understanding what the performance limiters are in endurance sports so if we talk about endurance sports then we have of course in mind that the energy comes mainly from aerobic energy contribution but still we have several sports several disciplines with a very typical or very different uh performance limiters as we take here on the left side like more like the middle distance events such as a mile running or a four hundred meter swimming or a pork individual individual pursuit on the cycling track and of course it's easy to understand that's a

4:36  different ball game than we compare it with the narrow man triathlon or ultra trail or a grand fondo so let's have a look what are the main differences here between those two extremes of endurance sports and so of course the anaerobic energy contribution which is in the short ray events much more uh important than it's in in arom and racing for instance as a consequence also buffering capacity will be largely different very important in middle distance events less important i would say in the longer events ability to accumulate lactate and i will show you uh some evidence from uh from a scientific study in a

5:18  minute again in the shorter events it's much more important than in the longer events energy requirements so how many calories do you need to get to the finish line that's of course different in the 1500 meter running for instance i think you will need 200 kilocalories or 250 kilocalories to be able to um to finish your events in an ironman it's about eight thousand or nine thousand kilocalories so that's a big difference here also as a consequence carbohydrates as a fuel source will be completely different your 200 kilocalories can come from 50 grams of carbohydrates in an ironman you will probably

6:01  need more than one kilogram of carbohydrates so the carbohydrate availability is completely different when we talk about fat availability in neither of these events it's a limiting factor so i don't speak a lot about fat in this in this session it will be more about carbohydrates which is important in those longer events so very briefly on those middle distance events because it's not the main topic for today but just briefly um what is important of course all the the aspects of aerobic energy contribution is important in these shorter events as well but also the ability to accumulate lactate and i took this slide

6:44  from of this graph from a recent study on 1500 meter race and as you can see in this graph on the x axis we have the lactate accumulation at the end of the event and on the y-axis you have the speed of the racing speed for the event you see a positive correlation this means that the faster athletes were also able to accumulate more lactate at the end of their event so that seems to be an important performance uh limitation or a performance uh characteristic for such an event we have a tool in our software we

7:20  call it the training zone builder which allows you to calculate the racing speed uh for a specific event like a four meter swim or a 3k run or whatever in those middle distance area based on the lactate uh values that you uh estimate to achieve at the end of the event and of course the distance and so on so that's a tool uh i will not go into much detail for today if you want to learn more we have some nice blog articles that cover um that aspects will be invited to discover how to do it yourself with the

7:58  training zone builder so let's focus a bit more on the topic of today which will cover ultra during the events and i'm talking here about events that takes several hours four five until maybe 15 hours to uh finish such an event so then we're talking about 70.3 racing in triathlon or aaron racing or ultra trail running and so on to be able to finish such event it's important to balance two aspects one your carbohydrate needs so how many carbohydrates you need to complete the events at the desired pace

8:41  or power outputs on the one side and how much carbohydrate you have available available from nutrition but also available from your glycogen stores in the active muscle mass so those two aspects should be in balance if you need more carbohydrates than you have available you will crash along the way if you have more available carbohydrates than you have calculated as your needs then you can go faster so the fastest way to finish the event is when both aspects are in balance in balance so how can we do that i have a four-step approach for this to solve this uh

9:22  this problem first of all we have to assess the available glycogen and i will show you in a minute how to do that by creating the metabolic profile of your athletes then the second step we have to dive into the race what is the course of the race and what type of facing tactics we want to apply in the race and that will define also your requirements of speed or power and your carbohydrate needs to to complete that that pacing plan in the fourth step we go into the nutrition plan so how can we use race nutrition

9:58  to close the gap so to say between the available glycogen your available carbohydrate stores in the muscle on the one side and your needs to complete the race at the desired pacing on the other side so that is the four-step approach the first step is to test the athlete's metabolic profile as most of you that are familiar with the software and have already processed some test data you will definitely know that one of the metrics you get from a test is the available glycogen and there are two

10:33  words here available and glycogen and those two are important it's not about um the clocking contact in the entire muscle mass it's the glycogen contact in the active muscle mass so we take into account that for several sports several percentages of your muscle mass will be active and of course this is the glycogen you can use in this event it's for instance no use to know the glycogen in your shoulder muscles when you go cycling because you can't use them so therefore we calculate the available glycogen

11:10  a second information you will need for this task to create your pacing plans is this one and this graph is about fueling is about the substrate utilization fats and carbohydrates that is indicated in green that we know from my introduction that it's not a limiting factor so we can forget a little bit about test and we have carbohydrates in red so on the x axis for those who are not familiar with this graph on the x-axis you have speed or power output in this case because it's about cycling test we show

11:48  this in power outputs on the x-axis and on the right uh on the y-axis on the right hand side of this graph you will find the carbohydrate needs uh for certain power outputs so if we look at this specific graph for instance at 200 watts the carbohydrate heat is about 85 grams per hour

12:12  so with those with those two informations we have already covered the first step so it's important to have a metabolic profile in the specific sports if you want to design a pacing plan for a cycling event of course you can't use a running test you need to test in the specific sports for a triathlete the best way to approach it is to test in the three sports swimming cycling and running step two is and that's that's when you you are designing those plans that's maybe the most time consuming uh step is to analyze the race and to

12:49  define a pacing strategy so what does i mean about this i have uh here an example of a triathlon race to get familiar with the racing course of course it's about the distance obviously but also the conditions in the race what type of water conditions do you expect is it the flat water like in the lake for instance or in the canal or do you expect to be choppy race conditions in the in the bay side for instance are more like waves in the sea so that makes a big difference is it the wetsuit event or not

13:22  wetsuit event uh also this is a big difference when it comes to understanding the needs of the athletes to complete the race the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

14:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

14:40  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

15:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

15:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

16:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

16:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

17:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

17:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

18:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

18:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

19:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

19:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

20:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

20:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

21:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

21:40  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

22:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

22:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

23:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

23:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

24:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

24:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

25:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

25:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

26:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

26:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

27:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

27:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

28:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

28:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

29:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

29:40  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

30:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

30:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

31:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

31:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

32:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

32:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

33:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

33:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

34:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

34:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

35:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

35:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

36:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

36:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

37:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

37:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

38:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

38:40  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

39:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

39:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

40:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

40:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

41:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

41:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

42:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

42:40  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

43:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

43:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

44:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

44:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

45:10  I was looking at the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

45:40  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

46:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

46:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

47:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

47:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

48:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

48:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

49:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

49:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

50:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

50:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

51:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

51:40  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

52:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

52:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

53:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

53:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

54:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

54:40  of course of course it's something if you want to do those metabolic tests in the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

55:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

55:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

56:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

56:40  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

57:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

57:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

58:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

58:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

59:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

59:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

1:00:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

1:00:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:01:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:01:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:02:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:02:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

1:03:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:03:40  even in the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

1:04:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:04:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

1:05:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

1:05:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:06:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

1:06:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:07:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:07:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:08:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

1:08:40  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

1:09:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:09:40  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

1:10:10  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

1:10:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:11:10  and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the

1:11:40  race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and

1:12:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:12:40  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race

1:13:10  the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race and the race