By what factor do you divide easy cycling miles to get easy running miles?
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By what factor do you divide easy cycling miles to get easy running miles?
There's many more enlightened cyclists on here than me, but i always thought it was 3-4 miles compared to flat running.Quote:
Originally Posted by mr brightside
Hey Travs, erm, I've just listened, erm, to your ,erm, contribution to the, erm, On The Back Foot podcast.
Only joking about the erms, which you had identified in Pt 1 and eliminated in Pt 2. I thought it was great and certainly as good as any of the other contributors.
An excellent account of the races from your position in the field.
And by the way, Coventry salaries are way too high if you can afford to shop at Tebay Services although I can imagine a few Vegan runners choked on their lentils hearing that it was venison that you were Munching on the Moors!
I've always worked on 2 hours cycling being similar to 1 hour running. Around 30 miles to about 8 miles which is similar to what you say Travs. However nearly every 10 of my cycle miles average 1,000 feet of ascent which probably makes the cycling a touch harder aerobically.Quote:
Originally Posted by Travs
To be fair i was trying to find my way up a fairly indistinct path i'd never been on, whilst recording that first part!Quote:
Originally Posted by Llani Boy
I don't know if you've heard the latest episode, but after the remarks comparing Coventry (unfavourably) to Rwanda, i might be having to make a comeback!
I've also heard on the grapevine that "Tonk" has some harsh words coming for me in a future episode, after i said Keswick was looking a bit "run down" :D
Well, the 50m bike rides I do convert roughly to 15m of running, which gives me a weekly maximum of 25 where 15 is already done. That leaves 7.5m tempo and 2.5 hard, based on a 60/30/10 split on RPEs (zone 2, 3-4, 4-5). I'd struggle to do those miles at the moment.
I recall Dr Kenneth H. Cooper's book Aerobics covers this in scientific detail. It is dramatic to say it changed my life - but it did.Quote:
Originally Posted by Llani Boy
I always thought it was around 4:1 so in a long Triathlon you run 26.2 miles but have to cycle 112 miles.
Club night.
5 x 500mtrs, with 300mtrs jog recovery between reps.
I was not in tip-top shape going into this one... the accumulated fatigue of saturday's long run, sunday's hill reps, and yesterday's reservoir tempo run, inevitably caught up with me and i was feeling very stiff today... nobody's fault but my own.
However to compound it, i'd been in the office all day and my eating had been all over the place.... leaving me feeling a combination of sick and hungry during the reps.
However, i'll give it my best shot.
93
94
After two reps i was feeling awful... my coach was aware of my situation and i had the green light to cut the session short if needed, but i didn't want to give up just yet....
94
Didn't slow down, so no excuses not to carry on....
93
93
Then finished the session with 5 x 60mtr strides.
Very pleased to see the session out, whilst remaining consistent. I could possibly be looking at 91's on fresher legs, certainly 92's, so the drop off wasn't too bad.
10.5 miles, and a quick 2 miles this morning was all i had time for.
In a bit of a revamp of the rest of the week, i'll be doing some light hill work on thursday, perhaps an easy run at a moderate gradient. Then hill reps at Church Stretton on saturday.
Just to chuck my opinion in, I've always gone by the rule that distance cycling to running compared 4:1 and that ascent is approximately equal. However, gradient is definitely a factor there but as a rule of thumb, good enough for me.
Yep. Of course you can wear a heart monitor and try and match your maximum pulse in the two activities at speed.Quote:
Originally Posted by PeteS
When running/walking no climb is likely to stop you moving forward but the mechanics of riding a bike on a long, say, 25%+ climb have a particular dimension. :)
Another escape from Teesdale into lovely Cumbria.
Orton fellrace route plus.
10.22 miles 1477 ft ascent, 1 hr 58 mins.
From Orton to join the fellrace route, and then through the meadows. The dairy herds are out and stampeding away from my ugly presence. I had to stroll at one spot as they'd panic off and herded near the gate, and were getting agitated, and likely to push a wall down. Drama over, the route passes near to the stone circle, then up onto the 'open' fell, to the trig, down to the reservoir, and up to the Monument, before...
... detouring off, North-East, following the intake wall to Linglow Hill, meandering back across skylark serenaded Gaythorn Plain, to the Monument again, to rejoin the race route, and then the speedier route back down to the village through the meadows.
So much drier than when I ran the route the other week and compared to the North Pennines. Odd not to see many folk around the village, on a Friday as this is usually a popular spot, offering ice-creams, hand-made chocs, and a couple of cafes.
Time to ditch the mudclaws if this weather holds.
Another escape from Teesdale into lovely Cumbria.
Orton fellrace route plus.
10.22 miles 1477 ft ascent, 1 hr 58 mins.
From Orton to join the fellrace route, and then through the meadows. The dairy herds are out and stampeding away from my ugly presence. I had to stroll at one spot as they'd panic off and herded near the gate, and were getting agitated, and likely to push a wall down. Drama over, the route passes near to the stone circle, then up onto the 'open' fell, to the trig, down to the reservoir, and up to the Monument, before...
... detouring off, North-East, following the intake wall to Linglow Hill, meandering back across skylark serenaded Gaythorn Plain, to the Monument again, to rejoin the race route, and then the speedier route back down to the village through the meadows.
So much drier than when I ran the route the other week and compared to the North Pennines. Odd not to see many folk around the village, on a Friday as this is usually a popular spot, offering ice-creams, hand-made chocs, and a couple of cafes.
Time to ditch the mudclaws if this weather holds.
A jaunt across to Church Stretton for more hill reps on the Lawley.
Last time i managed 4 reps between 8:39 - 8:45
I felt good warming up, but how would i fare in the heat... and carrying a litre of water.
8:21
This first rep felt surprisingly easy and i didn't feel that i had pushed too hard.
8:33
8:39
Suffering in the heat. Did i go too hard on the first one, or is it just the heat making things difficult.
8:37
Debating whether to even start the 4th rep, i threw everything i had at it, would have liked to take more than a couple of seconds off, but it was full effort as evidenced by my slump against the summit pole (much to the amusement of the walkers in attendance)
It was a sorry trudge indeed for the three miles back to the car, down off the Lawley, over Caradoc, and back into Stretton.
Average those reps out and its about 10 seconds quicker than last time, which i'm very pleased with considering the prevailing conditions.
11.5 miles.
Bread-and-butter 40 minute continuous treadmill hill session this morning.
Struggled a little compared to last time... got to about 30mins and had to have a few mins power-walking, before pulling myself together for a final 5mins back running up the full gradient.
Thats not to say it was a bad session... its bloody hard even on a good day...
10 miles for the session, and 3 miles easy this evening, brings the week to an end with 61.5 miles.
Next week is my last full week of traiing before the Welsh 1000.... so club night tuesday, treadmill hill reps thursday, and repeat this morning's session either saturday/sunday.
Welsh 1000 is less than a fortnight away... although i'm doing the short course, at (hopefully) very close to 2hrs, its still going to be a bit over-distance for me with what i'm currently training for.... that said i'm still very much hoping to challenge at the front of the overall race.
Club night tonight, and i think my best ever session.
3 x 1 mile.
Fastest i've ever done any single mile rep is 5:19, and i was expecting to be in the 5:30's, perhaps the mid-5:20's if it went really well.
5:22
5:16
5:17 (this last rep was made even more difficult because the quicker guys, who had all done multiple races in the track league at the weekend, all dropped out after two, leaving me front-running the final rep with nobody to chase).
Really pleased with that effort. I guess the big hill sessions are having a positive effect, and when i turn up to club nights and show that kind of improvement (plus the better times i've been doing on the track recently), it justifies my decision to only do one club session per week.
10.5 miles for the session, plus 4 easy miles this morning.
Riding the crest of a wave, its tempting to go to the track session on thursday, but must remain focused... so its hill reps on the treadmill thursday, and a continuous hill session again on sunday.
8 x 3 minute treadmill hill reps.
Had a decent rest period of 4 minutes.... was more interested in getting good quality reps than totally emptying the tank.... i'll do that at the weekend on the continuous session... that said, the soaking state of my vest afterwards pointed towards it still being a tough one.
Fairly pleased with it... legs still a bit sore from tuesday, but can't expect to go into every session totally fresh.
10 miles, plus 4 easy miles this morning.
Last nights RATRun was from The Grouse Inn at Froggatt. It was cool, windy and drizzly as the four of us set off up to and along White Edge to the TP. Over the moor via Swine Sty to Barbrook. Across the B6054 at Saltersitch Bridge and up Flask Edge to the Totley Moor TP. Over Totley Moss passing the air shaft of Totley Tunnel and into the Longshaw Estate.
As we dropped down the steps above Little Johns Well we encountered at least 60 people spread across the junction of the footpath and bridleway ahead. By the time we were amongst them we realised that there was some sort of film being shot and we had ruined a take. Judging by the clothing being worn it was some sort of period drama being filmed. We didn't hang around and continued through the estate to the top of Yarncliff Wood, on to Tumbling Hill and through Hay Wood back up to the Grouse.
A lovely evening and apart from a couple of bogs it was perfect underfoot after the recent rain. Just over 9 miles, 1,100 feet in a very steady 1hr 33mins. We were too late for chips so Pipers crisps were washed down with Farmers Blonde 4% from Bradfield Brewery and Marstons Pedigree 4.5%. Neither were up to much which wasn't surprising for Marstons as it is brewed by Carlsberg!
After staying up late last night (well, late by my standards, ie past 11pm) to watch the Diamond League/Prefontaine Classic Mile...... which saw the women's 10,000mtr world record obliterated, and Josh Kerr break Steve Cram's British Mile record.... i just didn't feel fresh enough to attempt my hill session.
So instead i decided on an hour progressive run.... although i did put in a decent 15 minute effort towards the end.
This bought the week to a close with a respectable 78 miles.
Next week.... well its a bank holiday tomorrow so i'll stack up some miles with a long AM run.... tuesday club session... then its easy going before the Welsh 1000 Metres (short) on saturday. Hoping to feature at the front end, although there's 7 or 8 under-40's who i don't recognise, so i'd imagine at least a couple of them are likely to be decent. I think a good target for me will be an overall podium position, and hopefully 1st v40.... although i'd swap all of that for getting close to or under 2hrs.
Club night.
3 x 1 km with 4 minute rests.
A mixture of road and some twisty-turny gravel/path.... i don't think i've ever gone below about 3:23 or 3:24 on this particular rep, and on the track my best km in a session is 3:18..... could i do some damage to any of these targets tonight...?
3:13
3:12
3:13
Another very pleasing flat session. After stacking up the miles over the bank holiday, i wasn't feeling particularly fresh in the legs.... was hoping for 3:20's or thereabouts, so was astounded to hear the time on the first rep.... i knew i had the legs to match that for the 2nd rep, but i was really hanging on for the 3rd.
Due to going off on a handicap, i had 10 seconds head start on the fastest guys (who were going a shade under 2:50 by the end).... but this meant i was not a million miles behind them, and one or two who were struggling, i was able to latch onto them as they came past, which really helped.
I've also been put back 5 seconds behind my usual start group.... but due to my spirited running tonight, i'd caught up that 5 seconds within the first 400 metres.
Session was finished off with 5 x 30mtr "flying efforts".... as opposed to a sprint from a standing start, you have a run-up and hit the start of the effort already at full speed. These were most unpleasant.
9.5 miles on top of 3 very easy miles AM.
Hard work done now until saturday's race. Will recce the first section from Ogwen, over Glyder Fawr and down to Pen-y-Pass on friday..... despite covering this area many times on both the Welsh 1000 and Peris, i always seem to make a pig's ear of the descent to P-y-P, and i really need to nail my line onto the Gribin ridge up on to Glyder Fawr.
Looking at my splits from last time, i was 40mins at Glyder Fawr, 1hr05 at P-y-P, 1hr59 at Ugain, and 2hr07 at the finish.... if i hope to take any time off this (which i expect i'll need to if i want any outside chance of winning), i need to make it up on the first couple of splits.
I challenge you to take longer than the 39m31s that I took to descend from Glyder Fawr to Pen-y-Pass at the half Peris in 2017. :rolleyes:Quote:
Originally Posted by Travs
Is there no way to switch off autocorrect? :mad: "Glider Fair", "Half Peril" [OK, the latter one is quite appropriate.]
Quote:
Originally Posted by anthonykay
That is some going :D
I did close to 25mins last time. I'd like to knock at least a couple of minutes off that.
An interesting article on the "Norwegian Method" of training - have your lactate blood testing kits handy:
https://www.outsideonline.com/health...-ingebrigtsen/
A lot of the British elite also measure lactate during sessions.... particularly those living/training in the USA.
That said....
"All of this is to say that I’m not a big believer in magic workouts or secret training plans. Endurance training involves stressing your cardiovascular system, metabolism, and muscles in a way that spurs them to adapt. There are many different ways of organizing your training in order to accumulate as much of this stress as possible, while allowing enough recovery between sessions. The wheel gets reinvented on a regular basis, but it’s still a wheel."
....is probably the most important paragraph in the entire article.
Exactly how much stress is enough but not too much - it would seem going by feel, nor time, is not good enough, hence the lactate measurements.Quote:
Originally Posted by Travs
I can remember going to an Austrian gym to use a treadmill whilst on a ski trip decades ago, watching the young lads running on the spot as fast as possible on pressure mats and checking their blood - I assumed their lactate level - from time to time. I had seen nothing like it in the gym I went to in Suffolk, nor in any gym I have been to since.
Yes that appears to be the theory, but its not the only method.Quote:
Originally Posted by Mike T
If you take an event like the 1500mtr (which Ingerbritsen is well known for)....
You have the 1500/3000/5000 guys (again Ingerbritsen a prime example) who are more likely to rely on their strength rather than pure speed, and therefore perhaps more likely to use this method.
Then at the other end of the scale you have the 800/1500 guys who are perhaps more likely to fall back on their top-end speed in the last 150mtrs.... they are perhaps more likely to go way past their lactate threshold in rep sessions.
"they are perhaps more likely to go way past their lactate threshold in rep sessions..."
But then it will take them ages to recover from that session, and they will not be able to do a similar session for several days, and certainly not later on the same day. Doing 2 tough sessions on the same day is one of the features of the Norwegian Method.
Yes...
I totally agree, there's a lot of sense behind it, and i'd love to try it myself.
Just throwing up a counter-point that its not the only method.
I highly doubt El Guerrouj was measuring his lactate, nor Daniel Komen..... but will anyone ever get near their world records in the 1500m and 3000m.....? Records which have stood for over 25 years and nobody has got close (perhaps they'd have gone even quicker if they were measuring lactate!)
Reccied the first half of the Welsh 1000 (short) this afternoon.
Started off from Ogwen in beautiful sunshine, but by the time I reached the foot of the Gribin grade 1 scramble, I was in zero visibility.... so didn't find out much decent info on that section.
Was quite tricky finding my way across the mile or so to Glyder Fawr summit from the top of the ridge, but I managed it, which will give me confidence tomorrow if conditions are the same.
I really wanted clear conditions to nail the descent to Pen Y Pass, however had to work off a compass bearing. However I found the path with little trouble which is again a confidence booster.... lo and behold it completely cleared up on the way down, so was able to go off-path in hunt of the more direct route, rather than the roundabout, vague path/trod route.... found a good route down the steeper stuff to bring me down the "grassy gully to the tadpole shaped sheepfold" (as described by Dangilbert in the Peris thread)..... although I'll only take it tomorrow in good conditions, otherwise I'll stick to the trods.
Was somewhat distracted half way down when I stopped to chat to a beautiful young lady who was also out on a recce for tomorrow.... if you bump into someone on that side of the mountain you can virtually guarantee they're a fellrunner... there's not much for the tourist on this side of the mountain.
Hopefully renew acquaintances with her on the coach to the start tomorrow.
Then a long easy trot down the Llanberis pass into town.
10.5 miles, 3000ft
First run outside of Teesdale for what seems like ages. So, an old favourite, from Weasdale up to Green Bell, along the green trod to Randygill Top, north wards down to Leathgill bridge (a saddle), up t'other side and along to Hooksey and then 180 degrees turn around, back to Randygill, then detour off to Kensgriff top before returning once again to Green Bell and ending down at the car. 1 hr 53 mins, 9.03 miles, 2844 feet. 3 walkers passed on Green Bell (I remembered it's half-term).
Odd weather. Cool easterly, moderate to keen breeze, and obscured views beyond the Hows, but the sun was trying its best. Warm enough to quaff a cuppa while sitting on the bank near to the car, listening to the meadow pipits and skylarks.
Beacon Hill, via Buck Hill and Felicity's Wood: only my third run since recovering from Achilles tendonitis. So 61m20s was much faster than I was expecting, even allowing for the short-cut along the field edges at the start, which was at least partly compensated by the long-cut imposed by the closure of an area of Beacon Hill from April to July for conservation reasons.
Depending on how badly my calf stiffens up, I may go to the Carsington race this Friday. The course doesn't look particularly exciting (and I'm not looking forward to a mile or so of flat running along the High Peak Trail), but the distance and climb are almost exactly the same as today's run, so it should be OK as a first race following recovery from an injury.
It was such a beautiful morning in Llanberis that i nearly abandoned my plans and considered doing the Moel Elio ridge instead... however after yesterday's efforts i stayed sensible, drove down to Betwys Y Coed for a little road run.
Took the quiet road, alternative to the A470, down the Conwy Valley towards Llanwrst.... queit valley roads sometimes have a few surprises.... often more undulating than expected, and some blind corners and summits, with no path.... but a short out-and-back gave me 5.5 miles and about 350ft.
That wrapped the week up with 79 miles. Considering i've been taking it easy since tuesday, its a decent total... the long run last monday bank hol, session tuesday, my recce on friday, and yesterday's race, coupled with the 5 mile run down off Snowdon, combined to give a decent total.
A fantastic week, yesterday clearly the highlight of anything i've done running... but generally things going well, i was especially happy with tuesday's km session.
Next week the emphasis is on recovering from yesterday.... will hopefully get to thursday's club session on the grass, but won't even attempt to make it on tuesday. Then next weekend hopefully some kind of hill session.
Next race is the Snowdon Uphill in 4 weeks.... this will be more a pointer towards where i am than yesterday was.... being a 50 minute hard runnable climb, rather than yesterdays rough and technical slog.
Last weeks RATRun was from The Church Inn at Chelmorton. Prior to our arrival there had been a cloud burst and the roads were likes streams. It had stopped raining but some very dark clouds were approaching from Buxton so waterproof jackets were donned. By the time the 10 of us had got up the small hill at the back of the pub we were roasting so the waterproofs were off. Fortunately no more rain fell as we crossed the fields to Flagg where we turned right at the school and more saturated fields up to Pomeroy. The Blinder Lane bridleway and a little tarmac back to The Church.
Only 6 miles and 750 feet in a very steady 56 minutes. Back at The Church we were sat in the beer garden as the pub was snided with folk attending an 80th birthday party. Cheesy and non cheesy chips were washed down with an excellent Deception 4.1% from Abbeydale Brewery.
The reason for the bigger turnout was that it was Matt Nichols last run as he was moving to Penrith at the weekend. Sad to see him go as he was one of our founding members. We bought him an Inov8 voucher so he can have no excuses not to get up those bigger hills. He is one of those annoying runners who just seems to float effortlessly over the ground. He has won a few local races but could have won a lot more if he put his mind to it! He completed his Bob Graham last year and had a decent run in this years Fellsman. He tells us he is going to join Eden Runners and he'll be a good asset to them. One word of warning though, he has a penchant to run naked!
I was a 2nd claim member at Eden whilst i was up there.Quote:
Originally Posted by Llani Boy
They are slowly putting together a decent fell team which is capable of being competitive at the top end of races. The fell training is very decent.... the midweek runs out go all over the Eastern/Northern lake district fells, and also across into the north pennines.... they'll cover similar distances to your current runs, ie up to 10 miles, but obviously the ascent figures are a bit higher due to the nature of the terrain.
If he goes out with the "quicker" group he'll certainly get a good workout. Its a great bunch at Eden and they'll make him feel very welcome.
On the flat, whilst they are competitive at a local level (only Keswick and Border Harriers are stronger), i thought the flat training left a bit to be desired compared to what i'm used to, there just wasn't the intensity... if he intends to compete on the flat then i'd consider Border Harriers 2nd claim... although i believe they do an "open" midweek track session (which is regularly attended by the great and the good from the Cumbrian fell scene)
After a few days of easy running to recover from the weekend, it was back to the grind this evening, with a grass speed session.
9 x 1 minute reps.... recoveries starting at 2mins and decreasing 15 seconds each time.
This is a deceptively hard session, the final few reps, off 45/30/15 seconds rest, are a real struggle if you keep the session honest and run consistent and hard.
Despite not feeling completely 100% fresh i was fairly pleased with how it went. I can't really use the excuse of not feeling 100% fresh.... its just not something that will occur too often if i'm generally doing 3 sessions a week.... and last time i said i didn't feel fresh i knocked out my best ever km session by a long way.
8 miles, on top of 4 miles AM.
Continuous hill session at the weekend, hoping i can recover from tonight fairly easily and get the session out of the way on saturday.
Due to work commitments i was unable to make the club session tonight on the track, so had to make do with a treadmill session.
The track session was 5 x 500mtrs off 3 minute rests.... so i did similar with 5 x 2 mins, 3mins rest. (i'd be looking for 500mtrs in 90secs, but it was close enough)
7 miles for the session, plus 7.5 miles this morning.
Likely to be another continuous hill session this weekend, not sure whether saturday or sunday yet though.
My long term intention is that when i've done the world masters, i'll return to two club sessions a week, in order to prepare for the XC season, and hopefully Battersea 5 mile in late December.... although i plan to continue the continuous hill session once a week as it seems to be giving me benefits on both the flat and the hills.
Once i have a plan for 2025 then i'll work out what i'm going to do with hill work next year... but if my early plans are anything to go by, might be similar to this year, adding in a 2nd hill session at some point in the new year, depending on my main goal for the year.
Usual weekend treadmill hill session today.
10mins flat hard
40mins 15% gradient max sustainable pace
10mins flat hard.
Got through the session probably as well as i ever have. Still needed a full change of clothes afterwards to continue the rest of my gym session.
10 miles for the session, and 3 easy this evening.
Total for the week 70.5 miles, which is pretty pleasing as i missed a couple of days this week due to work. But i'm feeling really confident at the moment.
Next week will be club tuesday, hill reps thursday and saturday. No continuous hill session this week as i'd like to be absolutely fresh for the Snowdon Uphill a week on friday and a big effort at a pb.
The most interesting thing this week has been looking at the registrations for the World Masters Uphill..... Great Britain now a have full scoring team of three.... obviously i'm one of them and going in to it completely oblivious to what the standard might be.... but the other two are elite level... so there's possibilities of GB competing for a medal... which is definitely spurring me on to do everything i can to be as fit as possible in September (obviously if another decent Brit enters then i'd be a non-counter, but it would still be good to see.
Club session, and a warm and sunny one on the grass.
5 x "mini pyramids"
Each pyramid being 30secs hard, 15secs jog, 1min hard, 15secs jog, 30secs hard.
2mins rest
Despite only being 10 minutes total hard work, they were a lot harder than they sound, and some people found them tricky to pace. Important not to go mental on the first 30secs or you're getting into deep water too early.
For my part i was really pleased with the session, pacing them evenly throughout. I was certainly suffering on the 4th and 5th reps though. At the end i spent some time bent double, but when i looked up there were others either sat down or bent double all over the field.
9.5 miles for the session and 4 easy miles AM.
Thursday will be something like 6 x 3 minute treadmill hill reps at a fairly moderate gradient.
Saturday possibly 5 x 5mins at max gradient.
This will then give me a decent rest before next tuesday's session, and then a further good rest prior to the race on the friday.
Is there something special about heavy resistance training
https://bmjopensem.bmj.com/content/10/2/e001899
or did the gym group just come to like that sort of training in a commercial gym and therefore kept it up to an extent vs those who did moderate exercise at home.
There certainly seems to be proven benefits to heavy weight work. I'd love to be able to do it.
Unfortunately as a recreational/club runner there's only so much you can do.
Not got the capacity/time to invest in heavy weight work on top of 10-14 runs a week. Even working heavy weights on the upper body is too mentally tiring on top of running/work/life.
I make do with "moderate" weight training for both lower and upper body (although a regular weight trainer would likely term it as "easy" weight training). Although a quick poll of my running club would suggest i do way more than even most good club runners.
If i was to train properly heavy, i.e a recognised strength programme such as 5x5, i think i'd need to take 2 days off running a week.
Whilst most of the country seemed pre-occupied with the England match, our group were out for a track session, and i was going solo on a treadmill hill session in an unusually quiet gym.
6 x 3mins, off 2mins rests. Only 6% gradient, as i was working on decent speed rather than pure uphill strength.
9 miles for the full session, plus 4 easy miles AM.
Saturday the plan is more strength based and 5 x 5mins @ 15% gradient.