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Evondo's Group - CLOSED! (Page 106)
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 2010-03-17 6:56 AM in reply to: #2730288 |
Extreme Veteran  380   Houston |  Subject: RE: Evondo's Group - CLOSED!If he is ok with sharing, what was Greg's FTP 6 months ago? I was curious how far he was able to move the number in 6 months? 290W seems to be a pretty big number (although I don't have tons of reference points). Congrats to your friend for the hard work paying off. evondo - 2010-03-16 8:36 PM I got a hold of a blood lactate meter recently and decided to try it out tonight. Had a friend over for a blood/sweat trainer fest literally. Greg didn't know how to me with the lancet so he just stabbed me the first time. For those aren't familiar with what a LT test does, it measures the lactate in your blood and you look for a jump in your level. When you see the jump that's your LT which if properly trained should be what you can hold for 1hr, commonly called FTP for biking. Why would you want to do this test? Setting zones is one reason, tracking progress is another but one of the most important reasons (I think) is projecting race performance. Since my knee was hurting from yesterdays workout, I didn't do as many points so Greg agreed to let me post his nice curve. You can see the jump from 280-292W so we're going to split the difference and call his FTP 286W and from his HR data we know he was 157bpm. This data is exactly in line with what we expected his FTP to be, ~290W. His winter training has paid off and is off to a great start to the season... FTP => 286W 157bpm @185lbs => 3.41W/kg |
| 2010-03-17 7:07 AM in reply to: #2730347 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! You don't need a meter just a toy to track fitness  The 20/5' tests are pretty accurate as well, just very hard to do a 20' all out on the trainer at a honest effort.There are a varying styles of testing to do, this one was a 4' effort w/1' rest where blood was sampled. Houstonrider - 2010-03-16 9:03 PM That is very interesting. So now I need a powertap, lactate meter, and what else  ? Just out of curiosity, how often were you taking samples?evondo - 2010-03-16 8:36 PM I got a hold of a blood lactate meter recently and decided to try it out tonight. Had a friend over for a blood/sweat trainer fest literally. Greg didn't know how to me with the lancet so he just stabbed me the first time. For those aren't familiar with what a LT test does, it measures the lactate in your blood and you look for a jump in your level. When you see the jump that's your LT which if properly trained should be what you can hold for 1hr, commonly called FTP for biking. Why would you want to do this test? Setting zones is one reason, tracking progress is another but one of the most important reasons (I think) is projecting race performance. Since my knee was hurting from yesterdays workout, I didn't do as many points so Greg agreed to let me post his nice curve. You can see the jump from 280-292W so we're going to split the difference and call his FTP 286W and from his HR data we know he was 157bpm. This data is exactly in line with what we expected his FTP to be, ~290W. His winter training has paid off and is off to a great start to the season... FTP => 286W 157bpm @185lbs => 3.41W/kg |
| 2010-03-17 7:20 AM in reply to: #2730662 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! He's only had a powertap for about that long, FTP was 265W. He was in good shape to produce the 265W and he's still improved ~25W. Improvement really depends on your starting fitness, how consistent you train and the quality of the training. It's also hard to compare FTP #s to others without taking weight into account which is why I posted W/kg. Greg and I are similar weight and body build so our FTPs are nearly the same. A 140lb rider with a similar aero profile would go the same speed if their FTP was 217W (3.41*140/2.2)... I KENOTT swim - 2010-03-17 6:56 AM If he is ok with sharing, what was Greg's FTP 6 months ago? I was curious how far he was able to move the number in 6 months? 290W seems to be a pretty big number (although I don't have tons of reference points). Congrats to your friend for the hard work paying off. evondo - 2010-03-16 8:36 PM I got a hold of a blood lactate meter recently and decided to try it out tonight. Had a friend over for a blood/sweat trainer fest literally. Greg didn't know how to me with the lancet so he just stabbed me the first time. For those aren't familiar with what a LT test does, it measures the lactate in your blood and you look for a jump in your level. When you see the jump that's your LT which if properly trained should be what you can hold for 1hr, commonly called FTP for biking. Why would you want to do this test? Setting zones is one reason, tracking progress is another but one of the most important reasons (I think) is projecting race performance. Since my knee was hurting from yesterdays workout, I didn't do as many points so Greg agreed to let me post his nice curve. You can see the jump from 280-292W so we're going to split the difference and call his FTP 286W and from his HR data we know he was 157bpm. This data is exactly in line with what we expected his FTP to be, ~290W. His winter training has paid off and is off to a great start to the season... FTP => 286W 157bpm @185lbs => 3.41W/kg |
| 2010-03-17 8:25 AM in reply to: #2730706 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! evondo - 2010-03-17 7:20 AMHe's only had a powertap for about that long, FTP was 265W. He was in good shape to produce the 265W and he's still improved ~25W. Improvement really depends on your starting fitness, how consistent you train and the quality of the training. It's also hard to compare FTP #s to others without taking weight into account which is why I posted W/kg. Greg and I are similar weight and body build so our FTPs are nearly the same. A 140lb rider with a similar aero profile would go the same speed if their FTP was 217W (3.41*140/2.2)... I KENOTT swim - 2010-03-17 6:56 AM If he is ok with sharing, what was Greg's FTP 6 months ago? I was curious how far he was able to move the number in 6 months? 290W seems to be a pretty big number (although I don't have tons of reference points). Congrats to your friend for the hard work paying off. evondo - 2010-03-16 8:36 PM I got a hold of a blood lactate meter recently and decided to try it out tonight. Had a friend over for a blood/sweat trainer fest literally. Greg didn't know how to me with the lancet so he just stabbed me the first time. For those aren't familiar with what a LT test does, it measures the lactate in your blood and you look for a jump in your level. When you see the jump that's your LT which if properly trained should be what you can hold for 1hr, commonly called FTP for biking. Why would you want to do this test? Setting zones is one reason, tracking progress is another but one of the most important reasons (I think) is projecting race performance. Since my knee was hurting from yesterdays workout, I didn't do as many points so Greg agreed to let me post his nice curve. You can see the jump from 280-292W so we're going to split the difference and call his FTP 286W and from his HR data we know he was 157bpm. This data is exactly in line with what we expected his FTP to be, ~290W. His winter training has paid off and is off to a great start to the season... FTP => 286W 157bpm @185lbs => 3.41W/kg |
| 2010-03-17 8:25 AM in reply to: #2730706 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! evondo - 2010-03-17 7:20 AMHe's only had a powertap for about that long, FTP was 265W. He was in good shape to produce the 265W and he's still improved ~25W. Improvement really depends on your starting fitness, how consistent you train and the quality of the training. It's also hard to compare FTP #s to others without taking weight into account which is why I posted W/kg. Greg and I are similar weight and body build so our FTPs are nearly the same. A 140lb rider with a similar aero profile would go the same speed if their FTP was 217W (3.41*140/2.2)... I KENOTT swim - 2010-03-17 6:56 AM If he is ok with sharing, what was Greg's FTP 6 months ago? I was curious how far he was able to move the number in 6 months? 290W seems to be a pretty big number (although I don't have tons of reference points). Congrats to your friend for the hard work paying off. evondo - 2010-03-16 8:36 PM I got a hold of a blood lactate meter recently and decided to try it out tonight. Had a friend over for a blood/sweat trainer fest literally. Greg didn't know how to me with the lancet so he just stabbed me the first time. For those aren't familiar with what a LT test does, it measures the lactate in your blood and you look for a jump in your level. When you see the jump that's your LT which if properly trained should be what you can hold for 1hr, commonly called FTP for biking. Why would you want to do this test? Setting zones is one reason, tracking progress is another but one of the most important reasons (I think) is projecting race performance. Since my knee was hurting from yesterdays workout, I didn't do as many points so Greg agreed to let me post his nice curve. You can see the jump from 280-292W so we're going to split the difference and call his FTP 286W and from his HR data we know he was 157bpm. This data is exactly in line with what we expected his FTP to be, ~290W. His winter training has paid off and is off to a great start to the season... FTP => 286W 157bpm @185lbs => 3.41W/kg |
| 2010-03-17 8:30 AM in reply to: #2730854 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! 25W in 6 months will be my new goal. I am in the same weight ballpark (190) so I think the goal is realistic. I can't wait to test my FTP. I am thinking of using the Galveston ride in two weeks to get the 20 minutes uninterupted - any downside to doing this outside if no lights or traffic get in the way? Justine promised to pull me back after I blow up.  I KENOTT swim - 2010-03-17 8:25 AM evondo - 2010-03-17 7:20 AMHe's only had a powertap for about that long, FTP was 265W. He was in good shape to produce the 265W and he's still improved ~25W. Improvement really depends on your starting fitness, how consistent you train and the quality of the training. It's also hard to compare FTP #s to others without taking weight into account which is why I posted W/kg. Greg and I are similar weight and body build so our FTPs are nearly the same. A 140lb rider with a similar aero profile would go the same speed if their FTP was 217W (3.41*140/2.2)... I KENOTT swim - 2010-03-17 6:56 AM If he is ok with sharing, what was Greg's FTP 6 months ago? I was curious how far he was able to move the number in 6 months? 290W seems to be a pretty big number (although I don't have tons of reference points). Congrats to your friend for the hard work paying off. evondo - 2010-03-16 8:36 PM I got a hold of a blood lactate meter recently and decided to try it out tonight. Had a friend over for a blood/sweat trainer fest literally. Greg didn't know how to me with the lancet so he just stabbed me the first time. For those aren't familiar with what a LT test does, it measures the lactate in your blood and you look for a jump in your level. When you see the jump that's your LT which if properly trained should be what you can hold for 1hr, commonly called FTP for biking. Why would you want to do this test? Setting zones is one reason, tracking progress is another but one of the most important reasons (I think) is projecting race performance. Since my knee was hurting from yesterdays workout, I didn't do as many points so Greg agreed to let me post his nice curve. You can see the jump from 280-292W so we're going to split the difference and call his FTP 286W and from his HR data we know he was 157bpm. This data is exactly in line with what we expected his FTP to be, ~290W. His winter training has paid off and is off to a great start to the season... FTP => 286W 157bpm @185lbs => 3.41W/kg Edited by I KENOTT swim 2010-03-17 8:31 AM |
| 2010-03-17 8:36 AM in reply to: #2730872 |
| Payson, AZ | Subject: RE: Evondo's Group - CLOSED! That sure is nice of Justine. The big disadvantage of doing your test outside is all the variables such as wind and heat, and yeah, you would have to go 20 minutes without a car getting in your way, no bikes to weave around, no pot holes to mess you up.... Next time you test I am going to go out on a limb and say it will be hotter and either less or more wind. You want consistant environment conditions down to the PSI in your tires. Personally I'd set up in the trainer and test. It's a short time in the drainer. I KENOTT swim - 2010-03-17 6:30 AM 25W in 6 months will be my new goal. I am in the same weight ballpark (190) so I think the goal is realistic. I can't wait to test my FTP. I am thinking of using the Galveston ride in two weeks to get the 20 minutes uninterupted - any downside to doing this outside if no lights or traffic get in the way? Justine promised to pull me back after I blow up. |
| 2010-03-17 8:49 AM in reply to: #2730896 |
Expert 790 | Subject: RE: Evondo's Group - CLOSED! bzgl40, I have no idea about power taps so maybe Evondo could better answer. Since power is independent of wind, inclines, and to a certain extent heat (unlike heart rate), what would be the downside of conducting the test outdoors if you ride 95% outdoors provided you have an area to ride 20 minutes straight? Let me also say I don't know what I don't know, so the little bit of knowledge I have may be dangerous. bzgl40 - 2010-03-17 8:36 AM That sure is nice of Justine. The big disadvantage of doing your test outside is all the variables such as wind and heat, and yeah, you would have to go 20 minutes without a car getting in your way, no bikes to weave around, no pot holes to mess you up.... Next time you test I am going to go out on a limb and say it will be hotter and either less or more wind. You want consistant environment conditions down to the PSI in your tires. Personally I'd set up in the trainer and test. It's a short time in the drainer. I KENOTT swim - 2010-03-17 6:30 AM 25W in 6 months will be my new goal. I am in the same weight ballpark (190) so I think the goal is realistic. I can't wait to test my FTP. I am thinking of using the Galveston ride in two weeks to get the 20 minutes uninterupted - any downside to doing this outside if no lights or traffic get in the way? Justine promised to pull me back after I blow up. |
| 2010-03-17 8:59 AM in reply to: #2730936 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! You're correct, I've actually found the outdoor riding to be more accurate even though power is power there's something mental about being on the trainer, power output is ~10-15W lower. I've seen this over and over again with people I coach, not sure the reason honestly but it's pretty consistent. Key to testing outside though is to keep power consistent which outside conditions can make difficult. You don't want power spikes/valleys during the test. For the LT test, the trainer doesn't really play a factor because the intervals are short and the mental aspect doesn't seem to play as much of a role. After all power is power and your blood lactate doesn't lie Houstonrider - 2010-03-17 8:49 AM bzgl40, I have no idea about power taps so maybe Evondo could better answer. Since power is independent of wind, inclines, and to a certain extent heat (unlike heart rate), what would be the downside of conducting the test outdoors if you ride 95% outdoors provided you have an area to ride 20 minutes straight? Let me also say I don't know what I don't know, so the little bit of knowledge I have may be dangerous. bzgl40 - 2010-03-17 8:36 AM That sure is nice of Justine. The big disadvantage of doing your test outside is all the variables such as wind and heat, and yeah, you would have to go 20 minutes without a car getting in your way, no bikes to weave around, no pot holes to mess you up.... Next time you test I am going to go out on a limb and say it will be hotter and either less or more wind. You want consistant environment conditions down to the PSI in your tires. Personally I'd set up in the trainer and test. It's a short time in the drainer. I KENOTT swim - 2010-03-17 6:30 AM 25W in 6 months will be my new goal. I am in the same weight ballpark (190) so I think the goal is realistic. I can't wait to test my FTP. I am thinking of using the Galveston ride in two weeks to get the 20 minutes uninterupted - any downside to doing this outside if no lights or traffic get in the way? Justine promised to pull me back after I blow up. |
| 2010-03-17 9:04 AM in reply to: #2730936 |
| Payson, AZ | Subject: RE: Evondo's Group - CLOSED! You just want to haul him back.  Good point about power though. I wish I had power. It for sure would eliminate some of the external variables. Have I mentioned I wish I had the ability to train by power?  Houstonrider - 2010-03-17 6:49 AM bzgl40, I have no idea about power taps so maybe Evondo could better answer. Since power is independent of wind, inclines, and to a certain extent heat (unlike heart rate), what would be the downside of conducting the test outdoors if you ride 95% outdoors provided you have an area to ride 20 minutes straight? Let me also say I don't know what I don't know, so the little bit of knowledge I have may be dangerous. bzgl40 - 2010-03-17 8:36 AM That sure is nice of Justine. The big disadvantage of doing your test outside is all the variables such as wind and heat, and yeah, you would have to go 20 minutes without a car getting in your way, no bikes to weave around, no pot holes to mess you up.... Next time you test I am going to go out on a limb and say it will be hotter and either less or more wind. You want consistant environment conditions down to the PSI in your tires. Personally I'd set up in the trainer and test. It's a short time in the drainer. I KENOTT swim - 2010-03-17 6:30 AM 25W in 6 months will be my new goal. I am in the same weight ballpark (190) so I think the goal is realistic. I can't wait to test my FTP. I am thinking of using the Galveston ride in two weeks to get the 20 minutes uninterupted - any downside to doing this outside if no lights or traffic get in the way? Justine promised to pull me back after I blow up. |
| 2010-03-17 9:10 AM in reply to: #2730872 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! I recommend most power goals should be based on W/kg, these are the two main factors that control your bike speed (assuming aerodynamic position doesnt need work). Here's a table that shows approx of what category your ratio puts you in. For our sport of steady state efforts the only column that really means anything is FT... http://www.cyclingtipsblog.com/wp-content/uploads/2009/07/powerprofiling.jpg I KENOTT swim - 2010-03-17 8:30 AM 25W in 6 months will be my new goal. I am in the same weight ballpark (190) so I think the goal is realistic. I can't wait to test my FTP. I am thinking of using the Galveston ride in two weeks to get the 20 minutes uninterupted - any downside to doing this outside if no lights or traffic get in the way? Justine promised to pull me back after I blow up. |
| 2010-03-17 10:28 AM in reply to: #2558074 |
Pro 4742 Sarasota FL | Subject: RE: Evondo's Group - CLOSED! I have absolutely nothing useful to contribute to the ongoing conversation, you guys are speaking Greek WAY over my head... But I DO want to say Happy St. Patty's Day! Hope everyone has a very lucky day. |
| 2010-03-17 10:46 AM in reply to: #2731210 |
| Payson, AZ | Subject: RE: Evondo's Group - CLOSED! Hum, I even managed to put a green shirt on today. Just by chance, it was at the top of the drawer. Nicole83 - 2010-03-17 8:28 AM But I DO want to say Happy St. Patty's Day! Hope everyone has a very lucky day. |
| 2010-03-17 10:55 AM in reply to: #2731210 |
Extreme Veteran 599 Houston, TX | Subject: RE: Evondo's Group - CLOSED! I think you mean GEEK Nicole Nicole83 - 2010-03-17 10:28 AM I have absolutely nothing useful to contribute to the ongoing conversation, you guys are speaking Greek WAY over my head... But I DO want to say Happy St. Patty's Day! Hope everyone has a very lucky day. |
| 2010-03-17 11:02 AM in reply to: #2731287 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! Ya ya, it is bringing the training with #s to a whole new level but all in good fun Did get some strange looks from the neighbors when walking by the garage too... what don't they get about guys on the trainer pricking each others fingers Betsy0706 - 2010-03-17 10:55 AM I think you mean GEEK Nicole Nicole83 - 2010-03-17 10:28 AM I have absolutely nothing useful to contribute to the ongoing conversation, you guys are speaking Greek WAY over my head... But I DO want to say Happy St. Patty's Day! Hope everyone has a very lucky day. |
| 2010-03-17 11:16 AM in reply to: #2731309 |
Pro 4742 Sarasota FL | Subject: RE: Evondo's Group - CLOSED! Aw it was just a finger ? I had this whole fantastic mental image of you two going after eachother with machettes. I have quite the imagination I guess. evondo - 2010-03-17 12:02 PM Ya ya, it is bringing the training with #s to a whole new level but all in good fun Did get some strange looks from the neighbors when walking by the garage too... what don't they get about guys on the trainer pricking each others fingers Betsy0706 - 2010-03-17 10:55 AM I think you mean GEEK Nicole Nicole83 - 2010-03-17 10:28 AM I have absolutely nothing useful to contribute to the ongoing conversation, you guys are speaking Greek WAY over my head... But I DO want to say Happy St. Patty's Day! Hope everyone has a very lucky day. |
| 2010-03-17 11:17 AM in reply to: #2731253 |
Pro 4742 Sarasota FL | Subject: RE: Evondo's Group - CLOSED! I actually completely missed the boat on wearing green anything other than the polka dots on my underoos, but most people won't get to see those. However, my eyes change colors, and today they have decided to be this electric cat green color. It's a little odd, but I guess I'm making up for it. bzgl40 - 2010-03-17 11:46 AM Hum, I even managed to put a green shirt on today. Just by chance, it was at the top of the drawer. Nicole83 - 2010-03-17 8:28 AM But I DO want to say Happy St. Patty's Day! Hope everyone has a very lucky day. |
| 2010-03-17 1:29 PM in reply to: #2558074 |
| Payson, AZ | Subject: RE: Evondo's Group - CLOSED! Thought this might be of interest to some of you. http://livewell360.com/2008/08/smr-for-long-and-lean-muscles/ |
| 2010-03-17 2:26 PM in reply to: #2731309 |
Expert 1323 Rowlett, TX | Subject: RE: Evondo's Group - CLOSED! Wow so we are serious about the BLOOD sweet and tears part in triathlon. evondo - 2010-03-17 11:02 AM Ya ya, it is bringing the training with #s to a whole new level but all in good fun Did get some strange looks from the neighbors when walking by the garage too... what don't they get about guys on the trainer pricking each others fingers Betsy0706 - 2010-03-17 10:55 AM I think you mean GEEK Nicole Nicole83 - 2010-03-17 10:28 AM I have absolutely nothing useful to contribute to the ongoing conversation, you guys are speaking Greek WAY over my head... But I DO want to say Happy St. Patty's Day! Hope everyone has a very lucky day. |
| 2010-03-17 2:27 PM in reply to: #2731367 |
Expert 1323 Rowlett, TX | Subject: RE: Evondo's Group - CLOSED! If you dont show it, you didnt wear it and deserve a pinch. Nicole83 - 2010-03-17 11:17 AM I actually completely missed the boat on wearing green anything other than the polka dots on my underoos, but most people won't get to see those. However, my eyes change colors, and today they have decided to be this electric cat green color. It's a little odd, but I guess I'm making up for it. bzgl40 - 2010-03-17 11:46 AM Hum, I even managed to put a green shirt on today. Just by chance, it was at the top of the drawer. Nicole83 - 2010-03-17 8:28 AM But I DO want to say Happy St. Patty's Day! Hope everyone has a very lucky day. |
| 2010-03-17 2:33 PM in reply to: #2731719 |
Expert 1323 Rowlett, TX | Subject: RE: Evondo's Group - CLOSED! self-myofascial release (SMR) So if the wife asks what I am doing by myself locked in the room I can safely say that???? bzgl40 - 2010-03-17 1:29 PM Thought this might be of interest to some of you. http://livewell360.com/2008/08/smr-for-long-and-lean-muscles/ Edited by Newtons1st 2010-03-17 2:36 PM |
| 2010-03-17 2:58 PM in reply to: #2731719 |
Master 1209 New York, NY | Subject: RE: Evondo's Group - CLOSED! Great article!!! Thanks for sharing. bzgl40 - 2010-03-17 2:29 PM Thought this might be of interest to some of you. http://livewell360.com/2008/08/smr-for-long-and-lean-muscles/ |
| 2010-03-17 3:23 PM in reply to: #2731719 |
Pro 4742 Sarasota FL | Subject: RE: Evondo's Group - CLOSED! Mmmm foam roller. I also have "The Stick". That's a creative little torture device there too, but find it's more effective on my calves than the foam roller. Great article, thanks Kim! bzgl40 - 2010-03-17 2:29 PM Thought this might be of interest to some of you. http://livewell360.com/2008/08/smr-for-long-and-lean-muscles/ |
| 2010-03-17 3:41 PM in reply to: #2731309 |
Veteran 199 The Ocean State | Subject: RE: Evondo's Group - CLOSED! Reminds me of an old joke that had a line in it " it's only a little , I promise"... ETA - a word was censored... rhymes with brick and starts with a p. it was meant to go after little above evondo - 2010-03-17 12:02 PM Ya ya, it is bringing the training with #s to a whole new level but all in good fun Did get some strange looks from the neighbors when walking by the garage too... what don't they get about guys on the trainer pricking each others fingers Betsy0706 - 2010-03-17 10:55 AM I think you mean GEEK Nicole Nicole83 - 2010-03-17 10:28 AM I have absolutely nothing useful to contribute to the ongoing conversation, you guys are speaking Greek WAY over my head... But I DO want to say Happy St. Patty's Day! Hope everyone has a very lucky day. Edited by sma777 2010-03-17 3:43 PM |
| 2010-03-17 3:50 PM in reply to: #2732081 |
Pro 4742 Sarasota FL | Subject: RE: Evondo's Group - CLOSED! Why on earth would they censor p.rick? That's not even on my top 10 dirty words list. That's crazytalk. sma777 - 2010-03-17 4:41 PM Reminds me of an old joke that had a line in it " it's only a little , I promise"... ETA - a word was censored... rhymes with brick and starts with a p. it was meant to go after little above evondo - 2010-03-17 12:02 PM Ya ya, it is bringing the training with #s to a whole new level but all in good fun Did get some strange looks from the neighbors when walking by the garage too... what don't they get about guys on the trainer pricking each others fingers Betsy0706 - 2010-03-17 10:55 AM I think you mean GEEK Nicole Nicole83 - 2010-03-17 10:28 AM I have absolutely nothing useful to contribute to the ongoing conversation, you guys are speaking Greek WAY over my head... But I DO want to say Happy St. Patty's Day! Hope everyone has a very lucky day. |
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