From 4c8bba878d6db9efddc7e72c3260c0062d551e62 Mon Sep 17 00:00:00 2001
From: sstent <stuart.stent@gmail.com>
Date: Thu, 11 Dec 2025 06:50:39 -0800
Subject: [PATCH] [logseq-plugin-git:commit] 2025-12-11T14:50:38.767Z

---
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diff --git a/assets/storages/logseq-move-block/history.sync-conflict-20250817-085625-UULL5XD.json b/assets/storages/logseq-move-block/history.sync-conflict-20250817-085625-UULL5XD.json
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--- a/assets/storages/logseq-move-block/history.sync-conflict-20250817-085625-UULL5XD.json
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-[{"to":"page","journal":null,"page":"Tangles","at":"bottom","action":"copy_content","after":"jump"},{"to":"page","journal":null,"page":"tau zero","at":"bottom","action":"cut_content","after":"jump"},{"to":"page","journal":null,"page":"revelation space","at":"bottom","action":"cut_content","after":"jump"},{"to":"page","journal":null,"page":"revelation space","at":"bottom","action":"cut_content","after":"stay"},{"to":"page","journal":null,"page":"fall; or, dodge in hell","at":"bottom","action":"cut_content","after":"stay"},{"to":"page","journal":null,"page":"world war z","at":"bottom","action":"cut_content","after":"stay"}]
\ No newline at end of file
diff --git a/assets/storages/logseq-move-block/history.sync-conflict-20251023-155536-UULL5XD.json b/assets/storages/logseq-move-block/history.sync-conflict-20251023-155536-UULL5XD.json
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-[{"to":"current_page","journal":null,"page":"","at":"bottom","action":"copy_content_hierarchy","after":"stay"},{"to":"page","journal":null,"page":"TanuUpdate","at":"bottom","action":"cut_content_and_keep_ref","after":"jump"},{"to":"journal","journal":"2025-05-09","page":"","at":"bottom","action":"cut_content","after":"jump"},{"to":"tomorrow","journal":null,"page":"","at":"bottom","action":"cut_content","after":"jump"},{"to":"tomorrow","journal":null,"page":"","at":"bottom","action":"copy_ref","after":"jump"},{"to":"page","journal":null,"page":"morpheus","at":"bottom","action":"cut_content_and_keep_ref","after":"jump"},{"to":"page","journal":null,"page":"security","at":"bottom","action":"cut_content_and_keep_ref","after":"jump"},{"to":"page","journal":null,"page":"security","at":"bottom","action":"cut_content_and_keep_ref","after":"stay"},{"to":"current_page","journal":"2025-05-05","page":"","at":"bottom","action":"cut_content_and_keep_ref","after":"stay"},{"to":"journal","journal":"2025-05-05","page":"","at":"bottom","action":"cut_content_and_keep_ref","after":"stay"},{"to":"current_page","journal":null,"page":"","at":"bottom","action":"cut_content_and_keep_ref","after":"stay"},{"to":"current_page","journal":null,"page":"","at":"bottom","action":"copy_ref","after":"stay"},{"to":"page","journal":null,"page":"Tangles","at":"bottom","action":"copy_content","after":"jump"},{"to":"page","journal":null,"page":"tau zero","at":"bottom","action":"cut_content","after":"jump"},{"to":"page","journal":null,"page":"revelation space","at":"bottom","action":"cut_content","after":"jump"}]
\ No newline at end of file
diff --git a/journals/2024-01-31.sync-conflict-20250817-085605-UULL5XD.md b/journals/2024-01-31.sync-conflict-20250817-085605-UULL5XD.md
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--- a/journals/2024-01-31.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- #SpellingBee
-	- arcadia
-	- cardiac
-	- frittata
-	- raffia
-	- raita
-	- ratatat
-	- tartar
\ No newline at end of file
diff --git a/journals/2024_02_01.sync-conflict-20250817-085615-UULL5XD.md b/journals/2024_02_01.sync-conflict-20250817-085615-UULL5XD.md
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--- a/journals/2024_02_01.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,29 +0,0 @@
-- <ins>General TODO</ins>
-- DONE  Tasks plugin indent?
-  completed:: [[Sep 9th, 2024]]
-  SCHEDULED: <2024-03-04 Mon>
-  :LOGBOOK:
-  CLOCK: [2024-02-01 Thu 14:33:58]--[2024-02-01 Thu 14:33:58] =>  00:00:00
-  CLOCK: [2024-02-01 Thu 14:33:59]--[2024-02-01 Thu 14:33:59] =>  00:00:00
-  :END:
-	- https://github.com/obsidian-tasks-group/obsidian-tasks/issues/2061
-- DONE Redo Drawers
-  completed:: [[Feb 21st, 2024]]
-- DONE Boox Sync?
-  completed:: [[Feb 6th, 2024]]
-- DONE Windows 11 + C1 - why does it switch?
-  completed:: [[Feb 6th, 2024]]
-- DONE Listen to the [strength running podcast, episode 332](https://strengthrunning.com/2024/01/power-output-david-roche/) on power and speed development.
-  completed:: [[Feb 15th, 2024]]
-	- "I have listened to it twice now and I think the point the host is making is that strides actually allow your CV system to develop further because mechanical output can be a limiter to developing the aerobic system in non-elite athletes. Super interesting."
-	- 41mins outlines program
-		- Strides 20-30 seconds
-			- Build up in the session
-		- Hill strides
-		- Cross train
-- <ins>Work TODO</ins>
-- #SpellingBee
-	- TEST
-- [[@Evan Stent]]
--
--
\ No newline at end of file
diff --git a/journals/2024_02_03.sync-conflict-20250817-085611-UULL5XD.md b/journals/2024_02_03.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index 44cfad5..0000000
--- a/journals/2024_02_03.sync-conflict-20250817-085611-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
-	- Should I just use a notes page?
-- How Long Does #Caffeine Withdrawal Last?
-  :LOGBOOK:
-  CLOCK: [2024-02-03 Sat 20:46:36]
-  :END:
-  You will probably feel tired when you stop consuming caffeine, so help combat this by getting at least 7 to 9 hours a night
--
-- **21:03** [[quick capture]]:  [Dig, If You Will, the Underground World of Hobby Tunneling - Bloomberg](https://www.bloomberg.com/news/features/2024-02-03/dig-if-you-will-the-underground-world-of-hobby-tunneling)
--
--
--
\ No newline at end of file
diff --git a/journals/2024_02_04.sync-conflict-20250817-085620-UULL5XD.md b/journals/2024_02_04.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index 5d224df..0000000
--- a/journals/2024_02_04.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,5 +0,0 @@
-- [logseq-doctor](https://github.com/andreoliwa/logseq-doctor) By andreoliwa - Heal your Markdown files. CLI tool to convert to outline, list tasks, and more tools to come #logseq
-- [longdown](https://github.com/dundalek/longdown) - CLI tool for converting longform markdown to logseq markdown #logseq
-- https://github.com/omnivore-app/omnivore/issues/25 #selfhosted
--
--
\ No newline at end of file
diff --git a/journals/2024_02_05.sync-conflict-20250817-085616-UULL5XD.md b/journals/2024_02_05.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 2dd6c0e..0000000
--- a/journals/2024_02_05.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,23 +0,0 @@
-- How to move #Obisdian attachments?
-	- doing manually for now
-- ~~Omnivore?~~
-	- too heavy for now
-	- DONE Check again
-	  completed:: [[Sep 9th, 2024]]
-	  SCHEDULED: <2024-03-05 Mon>
-- [[logseq]] global hotkey?
-	- Nope - not yet https://discuss.logseq.com/t/request-how-do-i-minimise-to-the-system-tray-on-exit/21772
-- Followed up on ((65c141f7-0206-4b54-8be8-b7a36b70096e))
-- DONE move grammys
-  completed:: [[Feb 5th, 2024]]
-- **16:28** [[quick capture]]:  [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/) #PetterAttia #Vo2Max
--
-- **16:01** [[quick capture]]:  https://discuss.logseq.com/t/plugins-that-should-be-built-in-to-the-core-app/20917?u=fbleagh
-- DONE #gerd #coffee after no coffee for a week or so, might be worth trying coffee 1 day to see if reflux worse.
-  completed:: [[Sep 9th, 2024]]
-  SCHEDULED: <2024-02-12 Mon>
-- https://discuss.logseq.com/t/macros-and-commands-lets-share/9565?u=fbleagh #logseq
-- id:: 65c16ec5-3d92-49e0-a539-f95f2681c1a3
--
--
--
\ No newline at end of file
diff --git a/journals/2024_02_06.sync-conflict-20250817-085609-UULL5XD.md b/journals/2024_02_06.sync-conflict-20250817-085609-UULL5XD.md
deleted file mode 100644
index 4bbe619..0000000
--- a/journals/2024_02_06.sync-conflict-20250817-085609-UULL5XD.md
+++ /dev/null
@@ -1,26 +0,0 @@
-- DONE https://old.reddit.com/r/AutoHotkey/comments/fp4arm/showhide_app_bring_it_to_the_front/ #logseq 
-  completed:: [[Sep 9th, 2024]]
-  SCHEDULED: <2024-02-06 Tue>
-  :LOGBOOK:
-  CLOCK: [2024-02-06 Tue 12:17:06]--[2024-02-06 Tue 12:17:07] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:17:08]--[2024-02-06 Tue 12:17:09] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:18:27]--[2024-02-06 Tue 12:18:28] =>  00:00:01
-  :END:
--
-- DONE #equinix #Justin / #Dave - make sure you have opened a Profile instead of a work ticket (profile lets oyu come and go).  They recommended checking with the support desk to confirmm all is good and no delays onsite.
-  completed:: [[Feb 6th, 2024]]
-- DONE [[Equinix]] pce rate card - now that we have to allow with BYOL licenses, do we need a new rate card?
-  completed:: [[Feb 6th, 2024]]
-	- in a VMware BYOL situation, do you have a seperate rate card for that, or does that fallt hrough as "custom"?
-		- *Today, BYOL means a fixed discount on the vRAM rate.  It's standard, but not published.* #DaveHawley
-	- do you guys have a plan to move forward on the VMware licensing issue yet? I heard that BYOL is now ok, but we still can't resell?
-		- *We can't resell yet, correct.  We're revisiting the pricing model given the new VMware framework.  These discussions are underway.*  #DaveHawley
--
-- https://static.toolsontech.com/queries/default/ #logseq
-	- Some cool query exampples for the daily jounal
-	-
-- DONE Ping Kettle and Fire soups
-  completed:: [[Feb 6th, 2024]]
-	- Butter curry discontinued
-	- mushroom bisque added
--
\ No newline at end of file
diff --git a/journals/2024_02_07.sync-conflict-20250817-085607-UULL5XD.md b/journals/2024_02_07.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index 74c6583..0000000
--- a/journals/2024_02_07.sync-conflict-20250817-085607-UULL5XD.md
+++ /dev/null
@@ -1,16 +0,0 @@
--
-- #oswald
-- #equinix discuss PCE compute nodes 13:03
-	- Equinix were showing some interest and wanted to see if we were planning anything for PCE. I basically said that I wasn'r aware of any roadmap, but if we start bringing one out (or they find a lot of interest) we'll reconnect
-		-
-- #HistamineIntolerance
-	- https://www.seekinghealth.com/collections/dirty-genes-dao-support/dirty-genes%E2%84%A2_dao
-	- [[Histamine Intolerace Starter Guide- Reddit]]
-	- DONE read "Histamine Sensitivity: An Uncommon Recognized Cause of Living Laryngopharyngeal Reflux Symptoms and Signs—A Case Report"
-	  completed:: [[Feb 9th, 2024]]
-		- ![alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and.pdf](../assets/alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and_1707335925104_0.pdf)
-	-
-	-
-	-
-	-
-	-
\ No newline at end of file
diff --git a/journals/2024_02_08.sync-conflict-20250817-085618-UULL5XD.md b/journals/2024_02_08.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 0f94d84..0000000
--- a/journals/2024_02_08.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- DONE fix navidrome generations #selfhosted
-  completed:: [[Feb 8th, 2024]]
-	- 2 generations
-- DONE https://github.com/omnivore-app/logseq-omnivore/issues/178
-  completed:: [[Sep 9th, 2024]]
-  SCHEDULED: <2024-02-09 Fri>
--
--
\ No newline at end of file
diff --git a/journals/2024_02_09.sync-conflict-20250817-085624-UULL5XD.md b/journals/2024_02_09.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 975e39d..0000000
--- a/journals/2024_02_09.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,14 +0,0 @@
-- **07:17** [[quick capture]]:  [(Almost) Every infrastructure decision I endorse or regret after 4 years running infrastructure at a startup · Jack's home on the web](https://cep.dev/posts/every-infrastructure-decision-i-endorse-or-regret-after-4-years-running-infrastructure-at-a-startup/)
--
-- #pce silvercreek is GLCP on-repm - part of PCE disconnected
-- DONE research chairs for sara
-  completed:: [[Sep 9th, 2024]]
-  SCHEDULED: <2024-02-10 Sat>
--
--
--
--
-- SCHEDULED: <2024-02-09 Fri>
--
--
--
\ No newline at end of file
diff --git a/journals/2024_02_10.sync-conflict-20250817-085625-UULL5XD.md b/journals/2024_02_10.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index fc6accc..0000000
--- a/journals/2024_02_10.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- **21:32** [[quick capture]]:  https://discuss.logseq.com/t/how-to-query-todo-without-subtodos/24938/4?u=fbleagh
-- Photopea
\ No newline at end of file
diff --git a/journals/2024_02_13.sync-conflict-20250817-085606-UULL5XD.md b/journals/2024_02_13.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index 33be812..0000000
--- a/journals/2024_02_13.sync-conflict-20250817-085606-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **18:35** [[quick capture]]:  [Integration testing with NixOS in Github Actions · Jon Seager](https://jnsgr.uk/2024/02/nixos-vms-in-github-actions/) #Nixos
\ No newline at end of file
diff --git a/journals/2024_02_14.sync-conflict-20250817-085608-UULL5XD.md b/journals/2024_02_14.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index 86560f7..0000000
--- a/journals/2024_02_14.sync-conflict-20250817-085608-UULL5XD.md
+++ /dev/null
@@ -1,3 +0,0 @@
-- Metric thread diag
-	- https://www.engineersedge.com/hardware/metric-external-thread-sizes1.htm
-	-
\ No newline at end of file
diff --git a/journals/2024_02_17.sync-conflict-20250817-085621-UULL5XD.md b/journals/2024_02_17.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 283183a..0000000
--- a/journals/2024_02_17.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **19:14** [[quick capture]]:  [phrase origin - The etymology of "to prove dough" - English Language & Usage Stack Exchange](https://english.stackexchange.com/questions/279777/the-etymology-of-to-prove-dough)
\ No newline at end of file
diff --git a/journals/2024_02_19.sync-conflict-20250817-085616-UULL5XD.md b/journals/2024_02_19.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 1615961..0000000
--- a/journals/2024_02_19.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,3 +0,0 @@
-- DONE Google sheets button to add 10mins?
-  completed:: [[Sep 9th, 2024]]
-  SCHEDULED: <2024-02-20 Tue>
\ No newline at end of file
diff --git a/journals/2024_02_20.sync-conflict-20250817-085630-UULL5XD.md b/journals/2024_02_20.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index 2b17f35..0000000
--- a/journals/2024_02_20.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- DONE Update MBR doc
-  completed:: [[Sep 9th, 2024]]
-- DONE read Gideon the ninth
-  completed:: [[Aug 26th, 2024]]
--
--
\ No newline at end of file
diff --git a/journals/2024_02_21.sync-conflict-20250817-085620-UULL5XD.md b/journals/2024_02_21.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index b9d772b..0000000
--- a/journals/2024_02_21.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,3 +0,0 @@
--
-- DONE OpsRamp for PCE@Equinix?
-  completed:: [[Sep 9th, 2024]]
\ No newline at end of file
diff --git a/journals/2024_02_22.sync-conflict-20250817-085605-UULL5XD.md b/journals/2024_02_22.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index cedbc05..0000000
--- a/journals/2024_02_22.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,19 +0,0 @@
-- DONE read
-  completed:: [[Sep 9th, 2024]]
-	- Thinking, Fast and Slow - Daniel Kahneman
-- Todo Ring marriott
-	- changed name
-	- can't merge - different room types
-	-
-- DONE Call Neurologists
-  completed:: [[Sep 19th, 2024]]
-	- https://www.nyneurologists.com/provider/cindy-jadoo-md
-	- Cindy Jadoo, MD
-	- Appt: Thu, February 29 at 11:15 am
-		- Questions:
-			- accessibility
-			- bed once there?
-			- video visit / phone consult
-			- +stretcher accessible?
-			- medical necessity form for ambulance
--
\ No newline at end of file
diff --git a/journals/2024_02_23.sync-conflict-20250817-085625-UULL5XD.md b/journals/2024_02_23.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 67f5205..0000000
--- a/journals/2024_02_23.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- DONE DimeADozen
-  completed:: [[Sep 9th, 2024]]
-  SCHEDULED: <2024-03-23 Sat>
-- **21:15** [[quick capture]]: "per·fi·dy
-  
-  nounLITERARY
-  deceitfulness; untrustworthiness." Including link:
--
\ No newline at end of file
diff --git a/journals/2024_02_28.sync-conflict-20250817-085610-UULL5XD.md b/journals/2024_02_28.sync-conflict-20250817-085610-UULL5XD.md
deleted file mode 100644
index c7f24f4..0000000
--- a/journals/2024_02_28.sync-conflict-20250817-085610-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **22:33** [[quick capture]]:  This Device Is A Life-Saver 😮‍💨 {{video https://youtube.com/shorts/EFNnIOEIlGU?si=aw6SE_UZUbt0Vb5i}}
\ No newline at end of file
diff --git a/journals/2024_03_02.sync-conflict-20250817-085609-UULL5XD.md b/journals/2024_03_02.sync-conflict-20250817-085609-UULL5XD.md
deleted file mode 100644
index 1161c71..0000000
--- a/journals/2024_03_02.sync-conflict-20250817-085609-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- Iain m Banks - the culture drawings
-  P j calfas - flyirl from wudang
-  J s dewes - the last watch
-  High howley - sand & across the sand
-- Ancillary Justice - Ann leckie
-- Pratchett - blink of the screen
-  Randall Munroe - how to
\ No newline at end of file
diff --git a/journals/2024_03_05.sync-conflict-20250817-085608-UULL5XD.md b/journals/2024_03_05.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index 7688a19..0000000
--- a/journals/2024_03_05.sync-conflict-20250817-085608-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- Projector
-  Power cord
-  Tripod
-  Laptop
-  Toothbrush
-  Hairbrush
-  Pink face cream - overnight mask
-  Heel balm
-  Cuddle and harder pillow
\ No newline at end of file
diff --git a/journals/2024_03_08.sync-conflict-20250817-085604-UULL5XD.md b/journals/2024_03_08.sync-conflict-20250817-085604-UULL5XD.md
deleted file mode 100644
index 578a3c3..0000000
--- a/journals/2024_03_08.sync-conflict-20250817-085604-UULL5XD.md
+++ /dev/null
@@ -1,14 +0,0 @@
--
-- DONE Follow nup on LHR bill review
-  completed:: [[Sep 9th, 2024]]
-  SCHEDULED: <2024-04-08 Mon>
-	- Tallked to shae [[Mar 8th, 2024]]
-		- Said bill was for some insurance components
-			- Deductible: +$115.89
-			- Coinsurance: +$157.30
-	- We paid 884.11 on 1/29 (date of service, inperson)
-- DONE Follow up weill billing/
-  completed:: [[Sep 9th, 2024]]
-  SCHEDULED: <2024-03-15 Fri>
-	- Weill Billing - Call Irvina on 646-962-5700 if we haven't heard back on refund
--
\ No newline at end of file
diff --git a/journals/2024_03_09.sync-conflict-20250817-085621-UULL5XD.md b/journals/2024_03_09.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index e61568c..0000000
--- a/journals/2024_03_09.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **13:50** [[quick capture]]: Monodraw - [Monodraw](https://news.ycombinator.com/item?id=39651796)
\ No newline at end of file
diff --git a/journals/2024_03_22.sync-conflict-20250817-085617-UULL5XD.md b/journals/2024_03_22.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 21e5426..0000000
--- a/journals/2024_03_22.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- Sysgroup Colo Propossal #Equinix
-	- 22k GBP month
-	- backups
-		- typically use Zerto
-		- Vmeam cloud connect/wasabi
-	- Jscaler etc for SDwan
-	-
-	-
\ No newline at end of file
diff --git a/journals/2024_03_24.sync-conflict-20250817-085615-UULL5XD.md b/journals/2024_03_24.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index e0af9ae..0000000
--- a/journals/2024_03_24.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- Corm8c McCarthy - no country for old men
--
\ No newline at end of file
diff --git a/journals/2024_03_25.sync-conflict-20250817-085625-UULL5XD.md b/journals/2024_03_25.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 04fb3ac..0000000
--- a/journals/2024_03_25.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- [[Ketamine Clinics]]
-- Equinx - Network SLAs
-	- Discussed various options for the SLA (between 99.5 and 99.95).
-	- Scope = Equinix Fabric port -> ToR switch
-	- Justin/James to explore SLIs for the Fabric port, etc.
-	- Open Q: What is Equinix's SLA for the various digital services we are reselling, and how we might measure those
-	- Stu/Jeff to connect with Pinto on response times for the support team.
-	  SCHEDULED: <2024-03-27 Wed>
--
\ No newline at end of file
diff --git a/journals/2024_03_28.sync-conflict-20250817-085619-UULL5XD.md b/journals/2024_03_28.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index dbfa0b6..0000000
--- a/journals/2024_03_28.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- [[pce]]
--
\ No newline at end of file
diff --git a/journals/2024_05_04.sync-conflict-20250817-085628-UULL5XD.md b/journals/2024_05_04.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index 0371ba9..0000000
--- a/journals/2024_05_04.sync-conflict-20250817-085628-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **07:39** [[quick capture]]:  https://www.tapatalk.com/groups/goprouser/how-to-reflash-firmware-onto-a-bricked-hero4-camer-t23149.html
\ No newline at end of file
diff --git a/journals/2024_05_11.sync-conflict-20250817-085631-UULL5XD.md b/journals/2024_05_11.sync-conflict-20250817-085631-UULL5XD.md
deleted file mode 100644
index 7951ae4..0000000
--- a/journals/2024_05_11.sync-conflict-20250817-085631-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- **10:11** [[quick capture]]:  [Backpacking Breakfast Meals – Next Mile Meals](https://www.nextmilemeals.com/collections/backpacking-breakfasts)
-- Moji +
\ No newline at end of file
diff --git a/journals/2024_05_14.sync-conflict-20250817-085625-UULL5XD.md b/journals/2024_05_14.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 4ea33c9..0000000
--- a/journals/2024_05_14.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- [[keto backpack foods]]
-- **22:34** [[quick capture]]:  My cleanest dustpan pour yet? 👀 #gucci #modernart {{video https://youtube.com/shorts/MW8tqHwruhI?si=jpOKhP1ZeHTMRCax}}
\ No newline at end of file
diff --git a/journals/2024_05_21.sync-conflict-20250817-085621-UULL5XD.md b/journals/2024_05_21.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 38bb1bc..0000000
--- a/journals/2024_05_21.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,5 +0,0 @@
-- **07:22** [[quick capture]]:  https://www.seriouseats.com/sous-vide-leg-of-lamb-mint-cumin-black-mustard-recipe
-- https://youtube.com/shorts/s0eat0yMhjk?si=S-wl8-Rsz284P5Mo
-	- https://youtube.com/shorts/s0eat0yMhjk?si=S-wl8-Rsz284P5Mo
-	  https://youtube.com/shorts/s0eat0yMhjk?si=S-wl8-Rsz284P5Mo
-- **08:45** [[quick capture]]:  https://randijofab.com/collections/bags/products/m-u-t-multi-use-tote
\ No newline at end of file
diff --git a/journals/2024_05_24.sync-conflict-20250817-085607-UULL5XD.md b/journals/2024_05_24.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index 240206c..0000000
--- a/journals/2024_05_24.sync-conflict-20250817-085607-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- **07:54** [[quick capture]]:  [Essay | Dan John University](https://danjohnuniversity.com/essays/insights-from-the-10,000-rep-challenge)
-- **09:00** [[quick capture]]: 11 Best Debut Albums in Prog Metal https://loudwire.com/best-prog-metal-debut-albums/
\ No newline at end of file
diff --git a/journals/2024_05_28.sync-conflict-20250817-085624-UULL5XD.md b/journals/2024_05_28.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index ec87c2d..0000000
--- a/journals/2024_05_28.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **21:48** [[quick capture]]:  just one of those 5-7 days of the month (Joey Castro #Duet) {{video https://youtube.com/shorts/KX74oXCEVpk?si=4ea_su4pH7sv6g8t}}
\ No newline at end of file
diff --git a/journals/2024_05_29.sync-conflict-20250817-085609-UULL5XD.md b/journals/2024_05_29.sync-conflict-20250817-085609-UULL5XD.md
deleted file mode 100644
index beb6fae..0000000
--- a/journals/2024_05_29.sync-conflict-20250817-085609-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **22:17** [[quick capture]]:  Such a serious baker….. ps cardamom rhubarb buns are on the menu this we... {{video https://youtube.com/shorts/Q_tbUAeW2Kw?si=67bh3MFzJgoQrv7W}}
\ No newline at end of file
diff --git a/journals/2024_06_02.sync-conflict-20250817-085629-UULL5XD.md b/journals/2024_06_02.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 461bb1f..0000000
--- a/journals/2024_06_02.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **21:36** [[quick capture]]:  [Tiflex: a Mini Titanium Folding Knife of Super Sharpness by Titaner — Kickstarter](https://www.kickstarter.com/projects/titaner/tiflex-a-mini-titanium-folding-knife-of-super-sharpness?utm_source=www-yankodesign-com.cdn.ampproject.org&utm_medium=kickbooster&utm_content=link&utm_campaign=e8336d13&ref=36y4ka)
\ No newline at end of file
diff --git a/journals/2024_06_04.sync-conflict-20250817-085610-UULL5XD.md b/journals/2024_06_04.sync-conflict-20250817-085610-UULL5XD.md
deleted file mode 100644
index 625de76..0000000
--- a/journals/2024_06_04.sync-conflict-20250817-085610-UULL5XD.md
+++ /dev/null
@@ -1,5 +0,0 @@
-- Bottle cage
-  Loctite
-  Tail bag stabilizer 
-  2 bolts in front harness
-  Add rocstraps
\ No newline at end of file
diff --git a/journals/2024_06_05.sync-conflict-20250817-085619-UULL5XD.md b/journals/2024_06_05.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 03d45e9..0000000
--- a/journals/2024_06_05.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **21:35** [[quick capture]]:  I went to the SLOWEST ramen shop in Japan {{video https://youtube.com/shorts/67OtmdAq3jw?si=KAvyAndl7gnNBQl3}}
\ No newline at end of file
diff --git a/journals/2024_06_18.sync-conflict-20250817-085605-UULL5XD.md b/journals/2024_06_18.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index 9586b9f..0000000
--- a/journals/2024_06_18.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **07:22** [[quick capture]]:  [GDMBR Day 10 | Helena to Basin | 39 miles, 5,069 ft elevation | So That’s Lava Mountain – Keep Calm and Pedal On](https://keepcalmandpedalonblog.com/2021/07/13/gdmbr-helena-to-basin-39-miles-5069-ft-elevation-so-thats-lava-mountain/)
\ No newline at end of file
diff --git a/journals/2024_07_09.sync-conflict-20250817-085613-UULL5XD.md b/journals/2024_07_09.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index 6862c1d..0000000
--- a/journals/2024_07_09.sync-conflict-20250817-085613-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- [[saddles]]
--
\ No newline at end of file
diff --git a/journals/2024_08_19.sync-conflict-20250817-085605-UULL5XD.md b/journals/2024_08_19.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index df292e0..0000000
--- a/journals/2024_08_19.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,14 +0,0 @@
-- I'm afraid you're got dragons - beagle
-  Mercy of the gods - Corey
-- [[workout]]
-	- [[Dead]] (164) 35 + 25 : 8*5
-	  weight:: 164
-	  sets:: 8
-	  reps:: 3
-	- [[Pull-up]] neutral grip : 2,2,2
-	  sets:: 3
-	  reps:: 2
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
--
--
--
\ No newline at end of file
diff --git a/journals/2024_08_21.sync-conflict-20250817-085619-UULL5XD.md b/journals/2024_08_21.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 9713157..0000000
--- a/journals/2024_08_21.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
-- [[workout]]
-	- [[Front squat]] 35 : 4x3
-	  weight:: 115,  135
-	  sets:: 4, 1
-	  reps:: 3
-	- [[Tris]] 12 : 4x5, 13 2x5
-	- [[Kneell pulldown]] 7 : 4x5
-	- [[Bench]] 115 (35) : 3x3
-	-
--
--
\ No newline at end of file
diff --git a/journals/2024_08_25.sync-conflict-20250817-085607-UULL5XD.md b/journals/2024_08_25.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index e312e16..0000000
--- a/journals/2024_08_25.sync-conflict-20250817-085607-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- [[workout]]
-	- [[Run]]: 4Mi (1mi nasal)
\ No newline at end of file
diff --git a/journals/2024_08_26.sync-conflict-20250817-085614-UULL5XD.md b/journals/2024_08_26.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 4d4e94e..0000000
--- a/journals/2024_08_26.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
-- [[workout]]
-	- [[Dead]] (184) 35 + 25 + 10 : 8*3
-	  weight:: 184
-	  sets:: 8
-	  reps:: 3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	  sets:: 4
-	  reps:: 2,2,2,1.5
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
-	- [[ClubPinch]] 25# : 3x8secs
--
\ No newline at end of file
diff --git a/journals/2024_08_29.sync-conflict-20250817-085624-UULL5XD.md b/journals/2024_08_29.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 17b5de1..0000000
--- a/journals/2024_08_29.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
-- [[workout]]
-	- [[Front squat]] 35 : 1x3, 35+10 : 4x3
-	  weight:: 115, 135
-	  sets:: 5
-	  reps:: 3
-	- [[Tris]] 13 5x5
-	- [[Kneell pulldown]] 8 : 1x5, 10 : 4x5
-	- [[Bench]] 115 (35) : 5x3
-	- [[Kb oh press]] 55 : 3x5
-	-
-	-
\ No newline at end of file
diff --git a/journals/2024_08_30.sync-conflict-20250817-085611-UULL5XD.md b/journals/2024_08_30.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index 37d2855..0000000
--- a/journals/2024_08_30.sync-conflict-20250817-085611-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- [[workout]]
-	- [[grippers]] CoC_1 x 2
-		- Left not quite closing yet (3mm)
--
\ No newline at end of file
diff --git a/journals/2024_08_31.sync-conflict-20250817-085626-UULL5XD.md b/journals/2024_08_31.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index fabb469..0000000
--- a/journals/2024_08_31.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,5 +0,0 @@
-- [[workout ]]
-	- [[mil. Press]] ladder 25-60. 3x. Failed left at 60
-	  [[Lat fly]]? Ladder 2.5 to 15. Less activity on left
-	  [[Bike]] 26Mi
--
\ No newline at end of file
diff --git a/journals/2024_09_02.sync-conflict-20250817-085616-UULL5XD.md b/journals/2024_09_02.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index a0bd79d..0000000
--- a/journals/2024_09_02.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
--
-- [[workout]]
-	- [[Dead]] (204) 35 + 25 + 10 + 10: 8*3
-	  weight:: 204
-	  sets:: 8
-	  reps:: 3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	  sets:: 4
-	  reps:: 2,2,2,1.5
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
-	- [[ClubPinch]] 25# : 3x8secs
\ No newline at end of file
diff --git a/journals/2024_09_04.sync-conflict-20250817-085618-UULL5XD.md b/journals/2024_09_04.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index b5ddfe7..0000000
--- a/journals/2024_09_04.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,56 +0,0 @@
-- [[PCETrials]]
-	- [[John Gromala]]
-		- How are CFE organized today
-			- process document -- see Brandon?
-		- hardware capacity
-			- 4 PCE systems in hosted trials
-			- Demo tenant?
-		- generally engagements have gone well
-		- "would like to see 1 program that covers all of PC not just PCE"
-		- next steps:
-			- DONE connect with Raj Dutta on Trials/Demo
-				- based in dallas
-				- leads cFE team (5-6 ppl)
-				- 4 trials envs
-				- aim for Ga features only - but often step outside of that
-				-
-			- DONE John Linehan
-				- CFE team member
-				- was under trish, now Raj as tech lead
-				- mostly hosted trials
-					- now have a good menu of use cases
-					- pretty predicatable
-					- Eggon had a huge suite of use cases that we adopted
-				- first POC was Ford
-					- was a t&b
-					- tough customer
-				- PoCs
-					- really missing defintion of done
-						- very open ended
-						- normally use cases outside of Trials
-					- Often alot of urgency on PoCs
-					- Often on the edge of known usecases
-					- Prod level integrations and multi-site are common use-cases
-						- some edge
-					- not enough escalation paths - SPoF in Justin etc
-				-
-				-
-					-
-			-
-			-
-			-
-	- [[Chris Pinto]]
-		- Samantha
-			- does a great job of managing all of this
-		- gromala
-		- Andrew conner
-			- works for pinto
-			- good insights into capacity
-		- Jeff
-		- Agreed would be better as a PC program
-		- team managing infra
-		- try&buy
-			- "have we sold one sucessfully yet?"
-		-
--
--
\ No newline at end of file
diff --git a/journals/2024_09_06.sync-conflict-20250817-085607-UULL5XD.md b/journals/2024_09_06.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index c5043f0..0000000
--- a/journals/2024_09_06.sync-conflict-20250817-085607-UULL5XD.md
+++ /dev/null
@@ -1,22 +0,0 @@
-- [[workout]]
-	- [[Kb oh press]] 45 : 5x5
-		- Need to add weight - 24kg
-	- [[Front squat]] (135) 45 : 5x3
-	  weight:: 135
-	  sets:: 5
-	  reps:: 3
-		- Felt really good - no form issues
-	- [[Tris]] 14 5x5
-	- [[underhand barbell row]] 25 : 5x5
-		- Add weight next week
-	- [[Bench]] 115 (35) : 1x3, 35+10: 4x3
-		- Left should hurt - front
-		- Close to failure on set 3 and 4
-	-
-	-
-	-
-	-
--
--
--
--
\ No newline at end of file
diff --git a/journals/2024_09_09.sync-conflict-20250817-085614-UULL5XD.md b/journals/2024_09_09.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 5763f4b..0000000
--- a/journals/2024_09_09.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,13 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 52# 3x10xside
-	- [[KB - OH Press]] 52# 3x10xside
-	- [[Dead]] (224) 45+45: 8*3
-	  weight:: 224
-	  sets:: 8
-	  reps:: 3
-	- [[Pull-up]] neutral grip : 4x2
-	  sets:: 4
-	  reps:: 2
-	- [[FatGripz]] 35 + 15 : 5x20sec
-	- [[ClubPinch]] 25# : 3x8secs
--
\ No newline at end of file
diff --git a/journals/2024_09_10.sync-conflict-20250817-085630-UULL5XD.md b/journals/2024_09_10.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index a427e5b..0000000
--- a/journals/2024_09_10.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,18 +0,0 @@
-- Kettlebell tools
-	- spanner = 35mm
-	- hex = 10mm?
-- [[PCETrials]]
-	- [[Val]]
-		- POC
-			- Jose Arias created docs
-				- funding very challenging
-					- normally use Demo H/W (T&B) + services (cust pays)
-						- $50-80k depending (exxon was $150k) - just service
-							- not in Geo budget...
-							- no funding now that the customer isn't allowed to pay for it
-						- Demo line - fund -- HW is coming from Geo budget
-					- where is the budget
-			- Ask Jose for examples of the services they normally provision for these services
-			- Need program mgmt for the POCs
-				- really need to treat these as "consulting engagements"
-				-
\ No newline at end of file
diff --git a/journals/2024_09_11.sync-conflict-20250817-085612-UULL5XD.md b/journals/2024_09_11.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 7dc2d79..0000000
--- a/journals/2024_09_11.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1,3 +0,0 @@
-- [[Secom]]
--
--
\ No newline at end of file
diff --git a/journals/2024_09_12.sync-conflict-20250817-085622-UULL5XD.md b/journals/2024_09_12.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 21566ad..0000000
--- a/journals/2024_09_12.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,18 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-	- [[Front squat]] (134) 45 : 1x3, (144) 50:4x3
-	  weight:: 134, 144
-	  sets:: 1, 4
-	  reps:: 3
-	  Falling forward on up - maybe drop weight and increase sets
-	- [[Bench]] 115 (35) : 1x3, 135 (35+10): 4x3
-	  weight:: 115, 135
-	  sets:: 1, 4
-	  reps:: 3
-		- Felt good - stil some pain in front of left shoulder buy weight felt goof
-	- [[Underhand Barbell Row]] 35+10 : 5x5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 5
-	-
--
\ No newline at end of file
diff --git a/journals/2024_09_13.sync-conflict-20250817-085621-UULL5XD.md b/journals/2024_09_13.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 3ef2765..0000000
--- a/journals/2024_09_13.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,60 +0,0 @@
-- [[PCETrials]]
-	- [[Touchbase with Samantha/Dave]]
-		- SECOM
-			- they originally decided they would buy a valiation env
-				- then decide not to and now try&buy
-		- Current Processes
-			- T&B sucks :)
-		- Common POC use-cases
-			- integratoins are often very custom test per customer
-		- Pain points
-			- POC "Day 1" time takes a long time and effort
-			- Order lead time for POC
-		- DONE followup o PCE at CIC
-		  completed:: [[12-11-2025]]
-			- see brownabg invite from Dave
-				- **Brown Bag:** **HPE ****Edge to Cloud Platform live demo of latest features & HPE Demo Portal content update**
-				-
-		-
-	- [[Jose Arias]]
-		- [[Try&Buy]]
-			- can no longer charge customer for services when are providing 'free' hardware
-				- we don't normally charge the cust for the services
-				- more of an edge case
-			- licenses
-				- VMWare and Morpheus
-					- NFR licenses for VMware are a challenge under the new model
-						- Braodcam said no more temp licenses orginally
-							- paperwork problem - lengthy and painful
-			- Services
-				- PCE are mandatory
-					- typical budget is ~$100-200k
-					- typically countries are paying for this
-			- Processes not static
-				- "changes every month"
-				- Ordering takes 10days to 2 months
-			- Delivery time of PCE
-				- typically 3-4 months
-				- normally parts constrained
-				- MA = 1 month on average
-					- Self encyprting SSDs still a problem
-				- Manufacturing - 10days - fast
-				- IC = faster but parallel builds not possible
-					- Last build we did in europe was 10 days!
-				- Day 1 - still takes 1 month! or even longer
-					- There appear to be things in Day 1 that shouldn't be there (catalogue deployment)
-			- Qualification ofg usecases
-				- some lack of clarity for Containers (not currently offered in )
-			- Pricing
-				- not sharing pricing of PCE in the T&B upfront in many cases
-					- not even non-binding
-		- Hosted Trials
-			- no containers aaS
-				- DONE Chase down current state of containers
-				  completed:: [[12-11-2025]]
-					- need to touch base with Karthik on current state of Ezmeral
-			- "I recommned al T&B go through HT first"
-		- Managed Services
-		- PCE = complex
-			- 100% of deals have challenges
-		- **Only 10 PCE deployments so far!!**
\ No newline at end of file
diff --git a/journals/2024_09_14.sync-conflict-20250817-085629-UULL5XD.md b/journals/2024_09_14.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 11ffa94..0000000
--- a/journals/2024_09_14.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,22 +0,0 @@
-- [[workout]]
-	- [[frontsquat]] 25# technique work 8x3
-	  weight:: 70
-	  sets:: 8
-	  reps:: 3
-		- worked on knee/hip break, sitting more upright
-	- [[Zombie front squat]] 1x3 @ bar
-	  weight:: 25
-	  sets:: 1
-	  reps:: 3
-	- [[barbell OH press]] 25# 1x3
-	  weight:: 25
-	  sets:: 1
-	  reps:: 3
-	- [[lat puldown]] 7 plates 1x15, 8 plates - 2x10
-	  plates:: 7, 8
-	  sets:: 1,2
-	  reps:: 15, 10
-	- [[Ab machine]] - 1x10 @ 90
-	-
--
--
\ No newline at end of file
diff --git a/journals/2024_09_16.sync-conflict-20250817-085616-UULL5XD.md b/journals/2024_09_16.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 565b6f7..0000000
--- a/journals/2024_09_16.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 52# 4x10xside
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[KB - OH Press]] 52# 3x10xside
-	  weight:: 52
-	  sets:: 3
-	  reps:: 10
-	- [[Dead]] (244) 45+45+10: 8*3
-	  weight:: 244
-	  sets:: 8
-	  reps:: 3
-	- [[Pull-up]] neutral grip : 4x2
-	  sets:: 4
-	  reps:: 2
-	- [[FatGripz]] (134 )45 : 5x20sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[PCE trials]]
-	- [[Tariq]]
-	- [[Secom]]
-		- ![image.png](../assets/image_1726527985271_0.png){:height 522, :width 806}
-	- tol=47*2+64+5
-	-
--
\ No newline at end of file
diff --git a/journals/2024_09_17.sync-conflict-20250817-085605-UULL5XD.md b/journals/2024_09_17.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index 2967a05..0000000
--- a/journals/2024_09_17.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
-query-sort-by:: block
-query-table:: true
-query-sort-desc:: true
-query-properties:: [:page :weight :sets :reps]
-
--
--
--
--
--
--
--
\ No newline at end of file
diff --git a/journals/2024_09_19.sync-conflict-20250817-085616-UULL5XD.md b/journals/2024_09_19.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index ab17c49..0000000
--- a/journals/2024_09_19.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-	- [[Front squat]] (135) 45 : 8x3
-	  weight:: 135
-	  sets:: 8
-	  reps:: 3
-		- Felt good - 8 sets was fine. Rack felt good tho had to drop to e fingers at times. Add 10lbs next week?
-	- [[Bench]] No bench this week - bicep tendon irritated from neuromod exercises
-	  weight:: 0
-	  sets:: 0
-	  reps:: 0
-	- [[Underhand Barbell Row]] 35+10 : 5x5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 5
-	- [[lat puldown]] 
-	  weight:: 9
-	  sets:: 3
-	  reps:: 10
-		- Felt really good
-	-
--
-- [[PCAI]]
-	- Hosted trial?
-		- Being pushed to go to the PC@Equinix cages
-		-
--
\ No newline at end of file
diff --git a/journals/2024_09_20.sync-conflict-20250817-085605-UULL5XD.md b/journals/2024_09_20.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index 305bd38..0000000
--- a/journals/2024_09_20.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- **07:39** [[quick capture]]:  [Metal Hammer's tracks of the week: September 13 2024 | Louder](https://www.loudersound.com/features/best-new-metal-songs-mastodon-within-temptation-nightwish)
-- Converge's 2001 masterpiece "Jane Doe
\ No newline at end of file
diff --git a/journals/2024_09_22.sync-conflict-20250817-085627-UULL5XD.md b/journals/2024_09_22.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index 25fd303..0000000
--- a/journals/2024_09_22.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- [[workout]]
-	- [[tricep pulldown]] 13:1x5 14:3x5
-	  plates:: 13, 14
-	  sets:: 1,3
-	  reps:: 5
-	- [[lat pulldown]] 7 platess  3x15
-	  plates:: 15
-	  sets:: 3
-	  reps:: 15
-	- [[legpress]] 190, 210x10x2
-	  weight:: 190, 210
-	  sets:: 1,2
-	  reps:: 10
-	- [[lat pulldown bar]] 8x 2 x30
-	  plates:: 8
-	  sets:: 2
-	  reps:: 3
\ No newline at end of file
diff --git a/journals/2024_09_23.sync-conflict-20250817-085622-UULL5XD.md b/journals/2024_09_23.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index eafb907..0000000
--- a/journals/2024_09_23.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- [[PCAI]]
-	- Demos
-		- need to qualify what the DEMOs entail
-		- Jim Adcox has been working on PCAI demo - technically focused
-		- ![image.png](../assets/image_1727122936694_0.png)
-		- ![image.png](../assets/image_1727123517064_0.png)
-		-
-- [[workout]]
-	- [[KB - split squat]] 52# 4x10xside
-	  weight:: 52
-	  sets:: 0
-	  reps:: 0
-	- [[KB - OH Press]] 52# 3x10xside
-	  weight:: 52
-	  sets:: 3
-	  reps:: 10
-	- [[Dead]] (264) 45+45+10+10: 8*3
-	  weight:: 264
-	  sets:: 8
-	  reps:: 3
-	- [[Pull-up]] neutral grip : 2x2
-	  sets:: 2
-	  reps:: 2
-	- [[FatGripz]] skip
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
\ No newline at end of file
diff --git a/journals/2024_09_24.sync-conflict-20250817-085617-UULL5XD.md b/journals/2024_09_24.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 43ea379..0000000
--- a/journals/2024_09_24.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,10 +0,0 @@
-- Hosted trails orders
-	- Greg c to allocate a PM tro PCAI ordering
-	- not ordered yet
-	-
-- Customer POC (Jeff) -- 4 units SMALLS
-	- confirm UCID
-	- orders 83-86
-	- need spend approval - Ryuan coming back with this
-	-
--
\ No newline at end of file
diff --git a/journals/2024_09_26.sync-conflict-20250817-085606-UULL5XD.md b/journals/2024_09_26.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index 6de85bf..0000000
--- a/journals/2024_09_26.sync-conflict-20250817-085606-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- DONE [[Equinix]] - send signed form for DE
-  completed:: [[Sep 26th, 2024]]
-- DONE [[Equinix]] - send signed form for SG2 fix
-	- sent docs to Brendan for sign [[Sep 26th, 2024]]
--
-- completed:: [[Sep 26th, 2024]]
-- [[Workout]]
-	- [[KB - swing]]
-	  sets:: 3
-	  reps:: 10
-	  Weight:: 55
-	- [[Front squat]] Deload – 4×4 @ 70% -- 109
-	  weight:: 115
-	  sets:: 4
-	  reps:: 4
-	- [[Bench]]
-	  weight:: 95
-	  sets:: 3
-	  reps:: 5
-	- [[Underhand Barbell Row]]
-	  weight:: 95
-	  sets:: 3
-	  reps:: 10
-	- [[lat puldown]]
-	- [[tricep pulldown]]
--
--
\ No newline at end of file
diff --git a/journals/2024_09_28.sync-conflict-20250817-085629-UULL5XD.md b/journals/2024_09_28.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index eca5741..0000000
--- a/journals/2024_09_28.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [[workout]]
-	- [[lat pulldown]] bar - building to full stack. 5 x 10
-	- [[lawnmower pulldown ]] 10x2
-	  [[tricep pulldown]] 15 2x5
-	  [[Zombie front squat]] 90lbs 3x2
-	  [[OH Press - barbell]] 90lbs 2x3
--
\ No newline at end of file
diff --git a/journals/2024_09_30.sync-conflict-20250817-085607-UULL5XD.md b/journals/2024_09_30.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index 6b2fa52..0000000
--- a/journals/2024_09_30.sync-conflict-20250817-085607-UULL5XD.md
+++ /dev/null
@@ -1,19 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Deload 4x4@70%
-	  weight:: 200
-	  sets:: 4
-	  reps:: 4
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Deload 4x4@70%
-	  weight:: 61
-	  sets:: 4
-	  reps:: 4
-	- [[FatGripz]] (134 )45 : 5x30sec, failed last set at 20 secs
--
\ No newline at end of file
diff --git a/journals/2024_10_01.sync-conflict-20250817-085620-UULL5XD.md b/journals/2024_10_01.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index a199b7b..0000000
--- a/journals/2024_10_01.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- Pinto rack
-- 300 soundtrack
-- Bpc157
--
--
--
\ No newline at end of file
diff --git a/journals/2024_10_03.sync-conflict-20250817-085608-UULL5XD.md b/journals/2024_10_03.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index 4324353..0000000
--- a/journals/2024_10_03.sync-conflict-20250817-085608-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- [[workout]] B
--
--
--
\ No newline at end of file
diff --git a/journals/2024_10_07.sync-conflict-20250817-085608-UULL5XD.md b/journals/2024_10_07.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index e5b5cc5..0000000
--- a/journals/2024_10_07.sync-conflict-20250817-085608-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Week 1 – 5×5 @ 75% (rep out on set 5)  - 214lbs
-	  weight:: 214
-	  sets:: 5
-	  reps:: 5
-	  repout:: 12
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Week 1 – 5×5 @ 75% (rep out on set 5)
-	  weight:: 56
-	  sets:: 5
-	  reps:: 5
-	  repout:: 6
-	- [[FatGripz]] (134 )45 : 4x30sec - failed to start 5th
--
\ No newline at end of file
diff --git a/journals/2024_10_09.sync-conflict-20250817-085615-UULL5XD.md b/journals/2024_10_09.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index 9d0c2d0..0000000
--- a/journals/2024_10_09.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- [[hosted trials]]
-	- **Greenboat oboarding**
-		- Need better onboarding docs
-		- Demo of login should mirror the user experience (need to create a dummy demo user?)
-		- 30mins is too short for onboarding/intro
-	- **outreach**
-		- 100 deals
-		- Get details from sales force, then send email to teams
-		- Trying to raise awareness in a targetted way
\ No newline at end of file
diff --git a/journals/2024_10_10.sync-conflict-20250817-085606-UULL5XD.md b/journals/2024_10_10.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index ff460d8..0000000
--- a/journals/2024_10_10.sync-conflict-20250817-085606-UULL5XD.md
+++ /dev/null
@@ -1,22 +0,0 @@
-- [[workout]] B
-	- [[KB - swing]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Front squat]] 5×4 @ 80% (rep out on set 5) - 125 [35 +5]
-	  weight:: 125
-	  sets:: 5
-	  reps:: 4
-	  repout:: 10
-	- [[OH Press - barbell]] 95lbs 4x3 [25]
-	  weight:: 95
-	  sets:: 4
-	  reps:: 4
-	- [[Underhand Barbell Row]] repout on 5th set [25]
-	  weight:: 95
-	  sets:: 5
-	  reps:: 5
-	  repout:: 20
-	-
-	-
--
\ No newline at end of file
diff --git a/journals/2024_10_11.sync-conflict-20250817-085605-UULL5XD.md b/journals/2024_10_11.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index 97966a9..0000000
--- a/journals/2024_10_11.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
--
-- [[article - strength training benchmarks for cyclists]]
-- **19:10** [[quick capture]]: We're Not Snowed in Anymore https://g.co/kgs/n2ACzhj
--
\ No newline at end of file
diff --git a/journals/2024_10_15.sync-conflict-20250817-085616-UULL5XD.md b/journals/2024_10_15.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index a1bddd5..0000000
--- a/journals/2024_10_15.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,19 +0,0 @@
-- [[HostedTrials/Barclays]]
-	- have sent use cases to cust
-	- Baremetal - PCE
-	- Redhat and OpenShift
-		- portworx + ansible
-	- Jack Edwards
-	- HT expecting at 4 weeks total (ASAP -- next week if possible)
-		- or T&B 6-8 weeks
-	- transition off VMware
-	- targetting Q1 purchase
-		- looking to do T&B anyway
-		- initial 5M, huge upside 100M
-		- 2 racks - 8 compute + MP
-			- expand to 8 racks 86 compute etc
-		- Dell in the mix competitively
-		- Bryan Thompson and Cheryl involved
-	- Tech lead - Max Walker
-	-
--
\ No newline at end of file
diff --git a/journals/2024_10_17.sync-conflict-20250817-085611-UULL5XD.md b/journals/2024_10_17.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index 58d5ae8..0000000
--- a/journals/2024_10_17.sync-conflict-20250817-085611-UULL5XD.md
+++ /dev/null
@@ -1,23 +0,0 @@
-- [[workout]] B
-	- [[KB - swing]]
-	- [[Front squat]] 45  +  2.5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 3
-	  repout:: 10
-		- Warmup1: bar (2)
-		- Warmup2: bar + 50lbs (2) 25
-		- Warmup3: bar + 80 (5) 35+ 5
-	- [[OH Press - barbell]] 
-	  weight:: 95
-	  sets:: 5
-	  reps:: 5
-	  repout:: 4
-	- [[Underhand Barbell Row]]
-	  weight:: 115
-	  sets:: 5
-	  reps:: 3
-	  repout:: 12
-	-
--
--
\ No newline at end of file
diff --git a/journals/2024_10_20.sync-conflict-20250817-085621-UULL5XD.md b/journals/2024_10_20.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index de3c665..0000000
--- a/journals/2024_10_20.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,3 +0,0 @@
-- Onyx hub - no palls
--
--
\ No newline at end of file
diff --git a/journals/2024_10_21.sync-conflict-20250817-085623-UULL5XD.md b/journals/2024_10_21.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 38f6687..0000000
--- a/journals/2024_10_21.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Week 3 – 5×3 @ 85% (rep out on set 5) - 242 (45+45+10)
-	  weight:: 242
-	  sets:: 5
-	  reps:: 3
-	  repout::
-		- Warmup - 95x10 (25+2.5)
-		- 145 x 6 (45+5+2.5)
-		- 165x 3 (45 + 10 + 5 + 2.5)
-		-
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Week 3 – 5×3 @ 85% (rep out on set 5)
-	  weight:: 35.5
-	  sets:: 5
-	  reps:: 3
-	  repout::
-	- [[FatGripz]] (134 )45 : 5x20sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
\ No newline at end of file
diff --git a/journals/2024_10_22.sync-conflict-20250817-085625-UULL5XD.md b/journals/2024_10_22.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index eeb2caf..0000000
--- a/journals/2024_10_22.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- PCE@EQuinix - State of Oklahoma
-	- 10% off for channel
-	- how to order
-	-
-- Barclays
-	- need to expand use cases for HT to  incl. BMaaS -- with note that says this is a special case
-	- need to document on the Use Case list - which are hands-on and which are slides
-- Nestle
-	- ![image.png](../assets/image_1729613159461_0.png)
\ No newline at end of file
diff --git a/journals/2025_06_05.sync-conflict-20251023-155700-UULL5XD.md b/journals/2025_06_05.sync-conflict-20251023-155700-UULL5XD.md
deleted file mode 100644
index efac421..0000000
--- a/journals/2025_06_05.sync-conflict-20251023-155700-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- OKTA
-- Translations
-	- DONE CPP email
-	  completed:: [[06-06-2025]]
-	  SCHEDULED: <2025-06-06 Fri>
-	- DONE neil email - crowdin
-	  completed:: [[06-05-2025]]
-- Schneider - UPS #HVM #plugins
-- CloudOps
-	- DONE 1 DC vs 2 DC modelling
-	  completed:: [[12-11-2025]]
-	  SCHEDULED: <2025-06-06 Fri>
-	-
--
-	-
-- SustainLake
-	- Anuj
-	- Vijay - ww lead sustainbility
-	- shows what is the cost of running each app
-	- datalake for sustainability
-	-
\ No newline at end of file
diff --git a/journals/2025_06_16.sync-conflict-20251023-155642-UULL5XD.md b/journals/2025_06_16.sync-conflict-20251023-155642-UULL5XD.md
deleted file mode 100644
index a4383d4..0000000
--- a/journals/2025_06_16.sync-conflict-20251023-155642-UULL5XD.md
+++ /dev/null
@@ -1,38 +0,0 @@
-- review asli language
-- review chris taylor localization email
-- Create broad Morpheus roadmap board in AHA for other roadmap items
-	- (non-engineering - e.g. document translations)
-- DONE Create an ISV roadmap email bulletin
-  completed:: [[06-23-2025]]
-	- to: Rajeev, Tanu, Karthik, Rahul, Dustin, Neil
-- DONE Create Veeam status email
-  completed:: [[06-13-2025]]
-	- David/Rajeev/Tanu/Pat/Vish/Frederico
-	- DONE Workout how to merge the threads [[06-16-2025]]
-	  completed:: [[06-23-2025]]
-- DONE PCAI unleash – Arrange call with PCAI PM and Morpheus PM team to better understand the unleashed program
-  completed:: [[12-11-2025]]
-	- DONE Reached out to Alexis to setup call
-	  completed:: [[06-16-2025]]
-- DONE Arrange session to review ISV Vision with Engineering
-  completed:: [[06-16-2025]]
-	- David, Dustin, etc.
-	- Scheduled for 7/1/2025
-- Chris Bunge – connect and understand his role
-- DONE Translation – Determine who approves budget and can we pare down number of the languages
-  completed:: [[06-13-2025]]
-	- needs to go through spend approval
-	- normally tied to a PAC approval flow/proces
-- DONE connect with GlobalLink on whether we can use that tool
-  completed:: [[06-23-2025]]
-	- [HPE Automated Translations Self-service Step by Step Feb 2025 v2.pptx](https://hpe.sharepoint.com/:p:/r/sites/RAISE/Shared%20Documents/Learning%20Wednesdays/FY25/April%202025/Translation/HPE%20Automated%20Translations%20Self-service%20Step%20by%20Step%20Feb%202025%20v2.pptx?d=wa7297d2201b14a2e9e6f739de215ca88&csf=1&web=1&e=qJfPLh)
-- Rahul
-	- have been taking over the integrations from morpheus eng. team
-	- focused on plugin ports
-	- takes priority from tommy
-	- add marker to confluence saying accepted/locked
-		- recommended to talkiong to BG - tempalte for PRDs
-	- [@ajay.bansal](https://hpe-internal.slack.com/team/U01T7C4ULEM) - VMware integrations
-	  [@vijaya-sai.vakacharla](https://hpe-internal.slack.com/team/U01NL6ATMEY) [@ravishankar.mahadeva.sastry](https://hpe-internal.slack.com/team/U026DMG17NV) - Microsoft integrations (Ravi is starting the work to support SCVMM 2025)
-	  [@natesh.somanna](https://hpe-internal.slack.com/team/U03E2F91HBP) - Oracle Cloud
-	  [@ravishankar.mahadeva.sastry](https://hpe-internal.slack.com/team/U026DMG17NV) - IBM Cloud
\ No newline at end of file
diff --git a/journals/2025_07_11.sync-conflict-20251023-155537-UULL5XD.md b/journals/2025_07_11.sync-conflict-20251023-155537-UULL5XD.md
deleted file mode 100644
index 4baf839..0000000
--- a/journals/2025_07_11.sync-conflict-20251023-155537-UULL5XD.md
+++ /dev/null
@@ -1,10 +0,0 @@
-- DONE followup telco legal Q from Bryan/Jeff
-  completed:: [[12-11-2025]]
-	- BRyan said no update - [[07-14-2025]]
-	-
-- DONE followup ALA resrouce
-  completed:: [[07-11-2025]]
-- DONE email languange docs to Shelley
-  completed:: [[07-11-2025]]
--
--
\ No newline at end of file
diff --git a/journals/2025_07_21.sync-conflict-20251023-155703-UULL5XD.md b/journals/2025_07_21.sync-conflict-20251023-155703-UULL5XD.md
deleted file mode 100644
index 6e08cd3..0000000
--- a/journals/2025_07_21.sync-conflict-20251023-155703-UULL5XD.md
+++ /dev/null
@@ -1,50 +0,0 @@
-- Acronis Backup
-- DONE followup Rajeev on Cheri email
-  completed:: [[07-21-2025]] emailed rajeev
-	- DONE send email to Cheri
-	  completed:: [[07-22-2025]]
-- DONE followup simplivity
-  completed:: [[12-11-2025]]
-- DONE followup thales
-  completed:: [[12-11-2025]]
-	- Amir aliance manager
-	- David  = GL WW HC sales
-	- David to connect me with Amir
-- DONE rajeev deck
-  completed:: [[12-11-2025]]
-	- Plugin current state slide
-	- New plugin slides
-- #Cohesity status
-	- Vish and Parissa connected with Cohesity
-	- very interested in understanding the new API
-- DONE sync with neil on lastest
-  completed:: [[12-11-2025]]
-  SCHEDULED: <2025-07-22 Tue>
-	- How can we get the Thales plugin published?
-	- Current state of sustainlake,
-	- Nutanix next steps?
-- DONE create new isv update email 
-  completed:: [[12-11-2025]]
-  SCHEDULED: <2025-07-25 Fri>
-	- Create template
-	- DONE Get updates from Parissa
-	  completed:: [[12-11-2025]]
-	- DONE Get updates from Neil
-	  completed:: [[07-22-2025]]
-- DONE followup SBOM for ALA
-  completed:: [[07-21-2025]] pinged Adam on slack
-  SCHEDULED: <2025-07-22 Tue>
-- DONE followup ATA plan
-  completed:: [[12-11-2025]]
-  SCHEDULED: <2025-07-28 Mon>
-	- Expanded to incl Estes and Dustin
-- DONE translations
-  completed:: [[12-11-2025]]
-	- Japan  sent to Makoto for review
-	- emailed Matt Banks re getting them validated/published
-	- DONE get translations into seismic
-	  completed:: [[12-11-2025]]
-- DONE sent queries to James/Phil re ISV custoemrs
-  completed:: [[07-22-2025]]
--
--
\ No newline at end of file
diff --git a/journals/2025_07_28.sync-conflict-20251023-155615-UULL5XD.md b/journals/2025_07_28.sync-conflict-20251023-155615-UULL5XD.md
deleted file mode 100644
index 5f5b16d..0000000
--- a/journals/2025_07_28.sync-conflict-20251023-155615-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- Xero
-	- I returned the items from the orders via UPS/Happy - 7812110 & 7812242 - and received the partial refund. I haven't seen the final part of the refund and wanted to confirm that these had arrived ok and see when i could expect to see the remaining refund?
-- DONE msg Tommy re date for 8.0.8
-  completed:: [[07-29-2025]]
-	- but code freeze is supposed to be first tuesday of the month
-	  release approval is supposed to be third tuesday of the month
-- DONE msg rahul to confirm plugins
-  completed:: [[07-28-2025]]
-	- done but will take to 2 months to launch once complete
-- DONE update ISV update email
-  completed:: [[07-29-2025]]
-- DONE review Edge
-  completed:: [[12-11-2025]]
-- DONE review dream docs
-  completed:: [[07-28-2025]]
-	- Happy Monday all, So after our call on Thursday I did another review of the Dream repo docs and confirmed with Eric Forgette that:
-		- The plan is to build 'backend' capabilities into Morpheus that deliver the same/similar capabilities as the current PCE control plane (metering, remote support, etc). THey have a big goal for there not to be a separate control plane in the architecture (i.e. avoid the current PCE model).
-		- The HPE interface/UI component will live in the "Central Service" (hosted in AWS?) and will use VPN/tunnels to manage the remote Morpheus cluster
-		- These backend capabilities will be enabled via a license
-		- So in essence we'll end up with one binary that is Morpheus Enterprise/VME and PCCP - you'll just need to apply the right license to enable the features you need
-		- The upshot of this is that will be no under/overcloud model and there would be a direct migration path (via licenses) to the various tiers
-		- Also, the plan is to support both physical and virtual PCCP clusters
-	-
-	-
--
\ No newline at end of file
diff --git a/journals/2025_07_29.sync-conflict-20251023-155639-UULL5XD.md b/journals/2025_07_29.sync-conflict-20251023-155639-UULL5XD.md
deleted file mode 100644
index de38c8b..0000000
--- a/journals/2025_07_29.sync-conflict-20251023-155639-UULL5XD.md
+++ /dev/null
@@ -1,50 +0,0 @@
-- IPAM plugin for Netbox (Datagroup)
-	- Service provider
-	- clashing CIDRs in netbox
-	- Datagroup don't want to fork it
-	- VRF awareness flag
-		- can we build unique Id from VRF and CIDR pair
-	- Concerns about corrupting data if we roll out a change
-	- DONE Next Step: Neil to send details of issue/requirements
-	  completed:: [[12-11-2025]]
-	-
-- MKS / Ceeam Kasten
-	- Lab intros
-	- Q: how can we get them lab access (who's lab)
-	- Q: cna tilmans team do the validation steps?
-	-
-- Redhat VDC $1.1M
-	-
-- Work for this week
-	- 1. Top priorities that you are working on this week
-		- Worked with Tilman and team to update the HVM ISV certification process updates to address prioritization of requests (i.e. which go via self-cert vs our labs) and to extend the scope of the self-testing documentaion to include 'proof' requirements for each test.
-			- **Reviewing Docs created by Parissa for publishing**
-		- Had touchpoint with Suse on Suse Vistruliazaion/KVM
-			- Suse very keen to proceed - next step to validate our timeline for development of required APIs/data models
-		- Had Touchpoint with Thales acct mgr on publishing their Morpheus plugin and next steps
-		- Morpheus ALA updates - integration of SBOM and submission to legal
-			- Format identified and awaiting final version of 8.0.8 codebase to generate SBOM
-		- Arranged resource to assist Nutanix plugin validation update
-		- Reviewed Morpheus demo flows and confrimed access to the TR1 envirnment for conducting demos
-		- Created Morpheus plugin/integration customer facing slides
-		- Supported @Equinix workstream while Jeff Martin was out
-	- 2. Top priorities for the next week
-		- Send updated ISV email
-			- **Updates done awaiting QA signoff**
-		- DONE Get up to speed on current strategic direction for PCCP
-		  completed:: [[07-29-2025]]
-		- DONE Begin gathering of PC Edge requirements for PCCP
-		  completed:: [[12-11-2025]]
-			- reviewed PRD doc
-			- **meet with team**
-		- Finalize Morpheus ALA updates - integration of updated SBOM and submission to legal
-			- **Awaiting QA approval to generate SBOM**
-		- Meet with Thales on publishing their Morpheus plugin and next steps
-		- HVM/Morpheus Threat Analysis followup/planning (weekly touchpoint)
-			- **followup call on Monday - Adam to chase DAve/Dustin to join**
-		- Understand current state of PCAI security reviews and upstream requirements
-			- **strong reqiurement for them to get ATA done for HVM Morpheus**
-		- Follow-up K8s cluster API/KubeVirt API timeline for development (ie. for Suse)
-		- Gather latest docs on Simplivity plugin details
-	- 3. Blockers/areas where you need leadership help.
-		- Approval decision for spend request to engage legal counsel re Telco requirement for Equinix
\ No newline at end of file
diff --git a/journals/Aug 25th 2024.sync-conflict-20250817-085617-UULL5XD.md b/journals/Aug 25th 2024.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index e312e16..0000000
--- a/journals/Aug 25th 2024.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,2 +0,0 @@
-- [[workout]]
-	- [[Run]]: 4Mi (1mi nasal)
\ No newline at end of file
diff --git a/logseq/.recycle/journals_2024_02_02.sync-conflict-20250817-085615-UULL5XD.md b/logseq/.recycle/journals_2024_02_02.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index 3cf20d5..0000000
--- a/logseq/.recycle/journals_2024_02_02.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
--
\ No newline at end of file
diff --git a/logseq/.recycle/pages_@Test Person.sync-conflict-20250817-085616-UULL5XD.md b/logseq/.recycle/pages_@Test Person.sync-conflict-20250817-085616-UULL5XD.md
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--- a/logseq/.recycle/pages_@Test Person.sync-conflict-20250817-085616-UULL5XD.md	
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-- Tags: #Family
-- Full Name: Evan Stuart Stent
-- Meta:
-	- Email:
-	- Phone:
-- Primary Address:
-- Secondary Address:
-- TODO Birthday: October 05, 1951
-  DEADLINE: <2024-10-05 Thu .+1y>
-  :LOGBOOK:
-  * State "DONE" from "TODO" [2024-02-02 Fri 10:44]
-  :END:
\ No newline at end of file
diff --git a/logseq/.recycle/pages_Approach to refractory GERD in adults.sync-conflict-20250817-085604-UULL5XD.md b/logseq/.recycle/pages_Approach to refractory GERD in adults.sync-conflict-20250817-085604-UULL5XD.md
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----
-created: 2024-02-02T16:25:39 (UTC -05:00)
-tags: [[GERD]]
-source: https://www.uptodate.com/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/print
-author: 
----
-
-- ![Approach to refractory gastroesophageal reflux disease in adults - UpToDate.pdf](../assets/Approach_to_refractory_gastroesophageal_reflux_disease_in_adults_-_UpToDate_1706911170550_0.pdf)
-- {{renderer archive https://www.uptodate.com/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/print}}
--
--
--
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diff --git a/logseq/.recycle/pages_Birthdays query.sync-conflict-20250817-085608-UULL5XD.md b/logseq/.recycle/pages_Birthdays query.sync-conflict-20250817-085608-UULL5XD.md
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--- a/logseq/.recycle/pages_Birthdays query.sync-conflict-20250817-085608-UULL5XD.md	
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-	- Every block with property birthday
-	- #+BEGIN_QUERY 
-	  {:query [:find (pull ?b [*]) :where [?b :block/properties ?properties] [(get ?properties :birthday) ?birthday]
-	  
-	  ]} 
-	  #+END_QUERY
-- Every page with the birthday block
-	- #+BEGIN_QUERY 
-	  {:query [:find (pull ?page [*]) :where [?b :block/properties ?properties] [(get ?properties :birthday) ?birthday] [?b :block/left ?page] ]}
-	  #+END_QUERY
-- Every page with the birthday block filtering by date range (today and 30d from now)
-	- #+BEGIN_QUERY 
-	  {:query [:find (pull ?page [*]) :in $ ?start ?next :where [?b :block/properties ?properties] [(get ?properties :birthday) ?birthday] [?b :block/left ?page] [?b :block/ref-pages ?p] [?p :block/journal? true] [?p :block/journal-day ?d] [(< ?d ?next)] [(>= ?d ?start)] ] :inputs [:today :30d-after] } 
-	  #+END_QUERY
-- Every page with the birthday block filtering by date range selecting columns
-- query-table:: #{"+BEGIN_QUERY"}
-  query-properties:: [:page :birthday]
-  #+BEGIN_QUERY
-  {:query [:find (pull ?page [*]) :in $ ?start ?next :where [?b :block/properties ?properties] [(get ?properties :birthday) ?birthday] [?b :block/left ?page] [?b :block/ref-pages ?p] [?p :block/journal? true] [?p :block/journal-day ?d] [(< ?d ?next)] [(>= ?d ?start)] ] :table-view? true :inputs [:today :30d-after] } 
-  #+END_QUERY
--
-- #+BEGIN_QUERY 
-  { :query [:find ?birthday ?page :in $ ?start ?next :where [?b :block/properties ?properties] [(get ?properties :birthday) ?birthday] [?b :block/left ?page] [?b :block/ref-pages ?p] [?p :block/journal? true] [?p :block/journal-day ?d] [(< ?d ?next)] [(>= ?d ?start)]] :table-view? true :inputs [:today :30d-after]} 
-  #+END_QUERY
--
\ No newline at end of file
diff --git a/logseq/.recycle/pages_How the sandwich consumed Britain.sync-conflict-20250817-085620-UULL5XD.md b/logseq/.recycle/pages_How the sandwich consumed Britain.sync-conflict-20250817-085620-UULL5XD.md
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--- a/logseq/.recycle/pages_How the sandwich consumed Britain.sync-conflict-20250817-085620-UULL5XD.md	
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@@ -1,90 +0,0 @@
----
-created: 2024-02-05T22:36:46 (UTC -05:00)
-tags: [[article]]
-source: https://www.theguardian.com/news/2017/nov/24/how-the-sandwich-consumed-britain
-author: Sam Knight
-title: How the sandwich consumed Britain
----
-
-- # How the sandwich consumed Britain | Sandwiches | The Guardian
-- > ## Excerpt
-- > The long read: The world-beating British sandwich industry is worth £8bn a year. It transformed the way we eat lunch, then did the same for breakfast – and now it’s coming for dinner
-- ![How the sandwich consumed Britain  The long read.pdf](../assets/How_the_sandwich_consumed_Britain_The_long_read_1707190958034_0.pdf)
-- # Notes
-- By the end of the 20th century, more people in Britain were making and selling sandwiches than working in agriculture. #Quotes
-- “Toast Sandwich” – a piece of toast, seasoned with salt and pepper, between two pieces of bread logseq://graph/LogSeq?block-id=6c29cd49-5287-4de5-a6eb-b6cf25717041
-- “It is by eating sandwiches in pubs on Saturday lunchtimes that the British seek to atone for whatever their national sins have been,” wrote Douglas Adams in 1984. #quotes logseq://graph/LogSeq?block-id=6c29cd49-5287-4de5-a6eb-b6cf25717041
-- # Article
--
-- The invention of the chilled packaged sandwich, an accessory of modern British life which is so influential, so multifarious and so close to hand that you are probably eating one right now, took place exactly 37 years ago. Like many things to do with the sandwich, this might seem, at first glance, to be improbable. But it is true. In the spring of 1980, Marks & Spencer, the nation’s most powerful department store, began selling packaged sandwiches out on the shop floor. Nothing terribly fancy. Salmon and cucumber. Egg and cress. Triangles of white bread in plastic cartons, in the food aisles, along with everything else. Prices started at 43p.
-- Looking upon the nation’s £8bn-a-year sandwich industrial complex in 2017, it seems inconceivable that this had not been tried before, but it hadn’t. Britain in 1980 was a land of formica counters, fluorescent lighting and lunches under gravy. [Sandwiches](https://www.theguardian.com/food/sandwiches) were thrown together from leftovers at home, constructed in front of you in a smoky cafe, or something sad and curled beneath the glass in a British Rail canteen. When I spoke recently to Andrew Mackenzie, who used to run the food department at M&S’s Edinburgh store – one of the first five branches to stock the new, smart, ready-made sandwiches – he struggled to convey the lost novelty of it all. “You’ve got to bear in mind,” he said. “It didn’t exist, the idea.”
-- If anything, it seemed outlandish. Who would pay for something they could just as easily make at home? “We all thought at the time it was a bit ridiculous,” said Mackenzie. But following orders from head office, he turned a stockroom into a mini production line, with stainless steel surfaces and an early buttering machine. The first M&S sandwiches were made by shop staff in improvised kitchens and canteens. Prawns defrosted on trays overnight, and a team of five came in before dawn to start work on the day’s order.
-- And, oh, they sold. They sold so fast that the sandwich experiment spread from five stores to 25, and then 105. Soon, Mackenzie was hiring more sandwich makers in Edinburgh. In the Croydon branch, a crew of seven was making a hundred sandwiches an hour. The first official M&S sandwich was salmon and tomato, but in truth it was a free-for-all. They sold so fast that staff made them out of whatever was lying around. In Cambridge, they made pilchard sandwiches, and people wanted those, too.
-- Without being designed to do so, the packaged sandwich spoke to a new way of living and working. Within a year, demand was so strong that M&S approached three suppliers to industrialise the process. (One of the world’s first sandwich factories was a temporary wooden hut inside the Telfer’s meat pie factory in Northampton.) In 1983, Margaret Thatcher visited the company’s flagship store in Marble Arch and pronounced the prawn mayonnaise delicious.
-- Every supermarket jumped on the trend. Up and down the country, chefs and bakers and assorted wheeler-dealers stopped whatever they were doing and started making sandwiches on industrial estates. The sandwich stopped being an afterthought, or a snack bought out of despair, and became the fuel of a dynamic, go-getting existence. “At Amstrad the staff start early and finish late. Nobody takes lunches – they may get a sandwich slung on their desk,” Alan Sugar told an audience at City University in 1987. “There’s no small-talk. It’s all action.” By 1990, the British sandwich industry was worth £1bn.
-- ![cartoon sandwich with UK-shaped bite marks](https://i.guim.co.uk/img/media/2c05a52e5326234b36403be7314e1741d6be229e/237_110_3964_3162/master/3964.jpg?width=445&dpr=1&s=none)
-- Illustration: Pete Gamlen
-- A young economics graduate named Roger Whiteside was in charge of the M&S sandwich department by then. As a young buyer, Whiteside had come up with the idea of a set of four peeled oranges, to save customers time. He had read that apartments were being built in New York without kitchens, and he had a sense of where things were going. “Once you are time-strapped and you have got cash, the first thing you do is get food made for you,” he told me. “Who is going to cook unless you are a hobbyist?”
-- In the sandwich department, he commissioned new prototypes every week, and devised an ultimately impractical scheme to bake baguettes in west London each morning and deliver them, still crusty, to stores around the capital. Baguettes go soft when they are refrigerated – one of a surprising number of technical challenges posed by sandwiches. Whiteside immersed himself in questions of “carriers” (bread), “barriers” (butter, mayonnaise), “inclusions” (things within the bread), “proteins” (tuna, chicken, bacon) until they bordered on the philosophical. “What is more important, the carrier or the filling?” he wondered. “How many tiers of price do you offer in prawn? How much stimulation do people need?”
-- In the early 90s, Whiteside developed M&S’s first dedicated “food to go” section, with its own tills and checkouts, in Manchester. The innovation prefigured the layout of most contemporary supermarkets, and was fabulously successful. But it wasn’t successful enough for Whiteside. He didn’t understand why absolutely everyone in Manchester city centre wasn’t coming in to M&S for their lunch.
-- One day, he went into [a branch of Boots](https://www.theguardian.com/news/2016/apr/13/how-boots-went-rogue) on the other side of the street. Like almost every major retail chain, the pharmacy had followed M&S into the sandwich business. (Boots established the country’s first national distribution system – selling the same sandwiches in its all branches – in 1985, and pioneered the meal deal.) But Whiteside was convinced that its sandwiches weren’t as good as M&S’s, and that most customers knew that, too. He confronted the lunchtime queue in Boots and asked people why they weren’t coming to his store. “They said: ‘Well, I am not crossing the road’,” he recalled.
-- The answer struck Whiteside with great force. Mass-producing a meal that you could, if necessary, rip open and consume in the street was transforming people’s behaviour. “Instant gratification and total convenience and delivery,” Whiteside said. “If you are not there, they are not going looking for you.” He returned from Manchester and tried to persuade M&S to open hundreds of standalone sandwich shops in London. “It was so obviously an opportunity.” M&S didn’t go for the idea, but Whiteside was convinced that the future would belong to whoever was selling on every corner. He saw Pret and Starbucks and Costa and Subway coming a mile off. During the 1990s, the sandwich industry trebled in size. By the end of the 20th century, more people in Britain were making and selling sandwiches than working in agriculture.
-- ---
-- If you have been eating a packaged sandwich while reading this, you will have probably finished it by now. One industry estimate says that, on average, they take 3.5 minutes to consume. But no one really knows, because no one pays attention. One of the great strengths of the sandwich over the centuries has been how naturally it grafts on to our lives, enabling us to walk, read, take the bus, work, dream and scan our devices at the same time as feeding ourselves with the aid of a few small rotational gestures of wrist and fingers. The pinch at the corner. The sweep of the crumbs.
-- But just because something seems simple, or intuitive, doesn’t mean that it is. The rise of the British chilled sandwich over the last 40 years has been a deliberate, astonishing and almost insanely labour-intensive achievement. The careers of men and women like Roger Whiteside have taken the form of a million incremental steps: of searching for less soggy tomatoes and ways to crispify bacon; of profound investigations into the molecular structure of bread and the compressional properties of salad. In the trade, the small gaps that can occur within the curves of iceberg lettuce leaves – creating air pockets – are sometimes known as “goblin caves”. The unfortunate phenomenon of a filling slumping toward the bottom of a sandwich box, known as a skillet, is “the drop”. Obsessed by perfection and market share, the sandwich world is, unsurprisingly, one beset by conditions of permanent and ruthless competition. Every week, rival sandwich developers from the big players buy each others’ products, take them apart, weigh the ingredients, and put them back together again. “It is an absolute passion,” one former M&S supplier told me. “For everybody. It has to be.”
-- The homeliness of the sandwich has been able to mask its extraordinary effectiveness as a commercial product. In 1851, the Victorian social commentator Henry Mayhew calculated that 436,800 sandwiches, all of them ham, were sold on the streets of London each year. That might sound a lot, but Sainsbury’s, which currently accounts for around 4% of the UK “food to go” market, now sells that number every 36 hours. “It is sometimes hard to tell how much has changed with our sandwich consumption, because we feel really nostalgic towards them,” [Bee Wilson](https://www.theguardian.com/lifeandstyle/2017/aug/11/why-we-fell-for-clean-eating), the food writer, told me. “But actually, eating sandwiches five days a week, as lots of people do now, or even seven days a week – that is what has changed. They have invaded every area of our lives.”
-- And yet the sandwich is not satisfied. You might think that, in a nation that buys around 4bn a year, and in which you have been feeling better since you [stopped eating so much bread](https://www.theguardian.com/business/2017/nov/11/are-uks-leading-bakers-toast-bread-sales-fall-costs-rise), that the market might be saturated, or even falling off a little. But that is not the case. According to the British Sandwich Association, the number grows at a steady 2% – or 80 million sandwiches – each year. The sandwich remains the engine of the UK’s £20bn food-to-go industry, which is the largest and most advanced in Europe, and a source of great pride to the people who work in it. “We are light years ahead of the rest of the world,” Jim Winship, the head of the BSA, told me.
-- British sandwich-makers are sought-after across Europe, and invited to places like Russia and the Middle East to advise on everything from packaging and production lines to “mouth feel” and cress. “In Saudi Arabia they absolutely love the story of [the Earl, the scoundrel](http://www.bbc.co.uk/news/uk-england-kent-18010424),” one factory owner told me. And during weeks of reporting for this article, I didn’t come across one person who doubted that the long boom would continue for years to come. “It’s big. We all do it. And we do it a lot, is our summary of the market,” said Martin Johnson, the chief executive of Adelie Foods, a major supplier of coffee shops and universities.
-- Part of what pushes the industry forwards is the maddening fact that we continue to make so many sandwiches at home – an estimated 5bn a year. “The biggie is still the people who aren’t buying,” Johnson told me. The prize that seemed so unlikely in 1980 – the industrialisation of something as scrappy as the sandwich – is now almost a provocation to people who dedicate themselves to the food-to-go concept.
-- After all, every sandwich you make at home is one they have not sold. When you talk to people in the business, they will invoke the inventory problems faced by ordinary households in supplying enough variety in salads and breads. They are also aware that, barring a dramatic change in our circumstances (around 2009, following the financial crisis, there was a brief but noticeable fall in the sale of shop-bought sandwiches), people who start eating on the move don’t look back. When I dropped by the development kitchens at Sainsbury’s a few weeks ago, there was an Oakwood smoked ham and cheddar sandwich – the supermarket’s bestseller – sitting on the table. “Twenty thousand people a day used to make a ham and cheese sandwich,” said Patrick Crease, a product development manager. “Now _this_ is their ham and cheese sandwich.” I don’t know whether he meant to, but he made this sound somehow profound and irreversible. “There are 20,000 variants that don’t exist anymore.”
-- More fundamentally, though, the sandwich has proven itself to be uniquely adaptable to our time-pressed, late-capitalist condition. In [her 2010 book](http://www.reaktionbooks.co.uk/display.asp?K=9781861897718) about sandwiches, Wilson wrote that the best way to understand it was not to think about it as food wrapped in bread, but as a form of eating – functional and transitory – that reflects how we live now. “Sandwiches freed us from the fork, the dinner table, the fixed meal-time,” Wilson wrote. “In a way, they freed us from society itself.”
-- ![A Pret A Manger kitchen in central London.](https://i.guim.co.uk/img/media/ceb86f650743da6feb125f3736362e1f1b0c7862/0_150_3040_1824/master/3040.jpg?width=445&dpr=1&s=none)
-	- A Pret A Manger kitchen in central London. Photograph: Jonathan Player/Rex/Shutterstock/Alamy
-- Sandwich people seek to know more about us than we know about ourselves. They spend just as much time thinking about our habits and frailties as they do thinking about what we want to eat. Starbucks knows you are more likely to have a salad on a Monday, and a ham and cheese toastie on a Friday. Sandwich factories know that our New Year’s resolutions will last until the third week of January, when the BLT orders pick up again. Clare Clough, the food director of [Pret a Manger](https://www.theguardian.com/small-business-network/2015/apr/14/pret-a-manger-happy-coffee-chain), told me that the company can predict years in advance, if necessary, its busiest day for breakfast sandwiches: the last working Friday before Christmas – office party hangover morning – which this year falls on 15 December. “We can tell you now how many we are going to do,” she said.
-- The most obvious – and ambitious – plot of the sandwich industry is to make us eat them throughout the day. People in the trade, I noticed, rarely talk about breakfast, lunch or dinner. They speak instead about “day parts”, “occasions” and “missions”, and any and all of these is good for a sandwich. In 2016, the British public carried out an estimated 5bn food-to-go “missions”, and these are spread ever more evenly across the day parts. In recent years, the biggest development in the sandwich business has been its successful targeting of breakfast. (The best-selling filling of the last 12 months has been bacon.) And the next frontier, logic dictates, is dinner – or, as it was described to me at Adelie Foods, “the fragmentation of the evening occasion”.
-- Whiteside, the former Marks & Spencer sandwich man, is one person who believes that the industry can take on the night. He left M&S in 1999, after 20 years, and helped to found [Ocado](https://www.theguardian.com/business/ocado), the online supermarket. In 2013, Whiteside became the chief executive of Greggs, the UK’s largest bakery chain, where he has overseen a radical expansion and simplification of the business – opening hundreds of new stores, [drive-throughs](https://www.theguardian.com/business/2017/aug/01/greggs-sees-window-of-opportunity-in-drive-through-shops) and a delivery service. Last month, he told me that he sees the hot sandwich as the key to making Greggs “more appealing in the evening day part”. If you want people to eat a sandwich on their way home, give them something warm. We were sitting in a small meeting room on the second floor of Greggs’s corporate headquarters, on the edge of Newcastle. “Think about it,” said Whiteside. “A burger is a hot sandwich, isn’t it?” He seemed pleased by this, the intimation of another day part to conquer. “Sandwiches,” he said, “never sit still.”
-- ---
-- The revolutionary possibilities of the sandwich have always been well hidden by its sheer obviousness. The best history, written by Woody Allen in 1966, imagines the conceptual journey taken by the fourth Earl of Sandwich 200 years earlier. “1745: After four years of frenzied labour, he is convinced he is on the threshold of success. He exhibits before his peers two slices of turkey with a slice of bread in the middle. His work is rejected by all but David Hume, who senses the imminence of something great and encourages him.”
-- Scholarly attempts to isolate the precise moment of incarnation – the first stack – mostly read like other parodies. There is some theorising around “trenchers”, thick hunks of bread that served as plates in the Middle Ages, and overwrought interpretations of Shakespeare’s references to “bread-and-cheese”; while everyone acknowledges the long history of flatbreads and their fillings in southern Europe and the Middle East. For this reason, there is strong interest in the Earl’s tour of the Mediterranean as a young man in 1738-39, but unfortunately he made no mention of the pitta bread or the calzone in the detailed journal that was published after his death.
-- The first definite sandwich sighting occurs in the diaries of Edward Gibbon, who dined at the Cocoa Tree club, on the corner of St James Street and Pall Mall in London on the evening of 24 November 1762. “That respectable body affords every evening a sight truly English,” he wrote. “Twenty or thirty of the first men in the kingdom … supping at little tables … upon a bit of cold meat, or a Sandwich.” A few years later, a French travel writer, Pierre-Jean Grosley, supplied the myth – beloved by marketing people ever since – that the Earl demanded “a bit of beef, between two slices of toasted bread,” to keep him going through a 24-hour gambling binge. This virtuoso piece of snacking secured his fame.
-- ![John Montagu, the fourth Earl of Sandwich, in a 1739 painting by George Knapton.](https://i.guim.co.uk/img/media/a3951b904ccc507c9a02eb81976b6247c84cc297/0_0_2658_3240/master/2658.jpg?width=445&dpr=1&s=none)
-	- John Montagu, the fourth Earl of Sandwich, in a 1739 painting by George Knapton. Photograph: Alamy
-- The evidence for this, though, is weak. In his definitive biography, The Insatiable Earl, published in 1994, NAM Rodger concludes that Sandwich was hard-up, and never wagered much for a man of his rank. A large, shambling figure, prone to breaking china, the Earl ran the Admiralty, by most accounts badly, for a total of 11 years. He lived alone after his wife went mad in 1755. Visitors to his house remarked on the poor quality of the food. “Some of his made dishes are either meagre or become absolutely obsolete,” said his friend, Lord Denbigh. The likely truth is that the entire future of the sandwich – its symbiotic relationship with work, its disregard for a slower, more sociable way of eating – was present at its inception. In 18th-century English high society, the main meal of the day was served at around 4pm, which clashed with the Earl’s duties at the Admiralty. He probably came up with the beef sandwich as a way of eating at his desk.
-- The fad was soon unstoppable. Louis Eustache Ude, the chef d’hotel to the Earl of Sefton, acknowledged the power of new format in his cookbook of 1813. A generous spread of sandwiches “of fowl, of ham, of veal, of tongue, &c., some plates of pastry and here and there on the table some baskets of fruit” – a textbook food-to-go offering, in other words – could cut the costs of a dinner and dance by three quarters. But it was demeaning, too. Chef Ude did his best to refine the craze, suggesting bechamel as a barrier and urging “extraordinary care” in the trimming of salad, but you can sense in his words the frustration that he has been reduced to this. “Of all things in the world, sandwiches have least need of explanation,” he wrote. “Everyone knows how to make them, more or less.”
-- It takes a certain type of mind to really innovate between two pieces of bread. Isabella “Mrs” Beeton arguably designed the first avant-garde sandwich, in 1861, with her “Toast Sandwich” – a piece of toast, seasoned with salt and pepper, between two pieces of bread – but for most of the 19th and 20th centuries, the sandwich was what it was. Crustless fingers for the rich; what one cookbook called “mouth distorters” for the poor. In postwar Britain, in particular, the sandwich – bread dry after hours on display, a sad mess inside – came to express a kind of culinary hopelessness. “It is by eating sandwiches in pubs on Saturday lunchtimes that the British seek to atone for whatever their national sins have been,” wrote Douglas Adams in 1984.
-  id:: 6c29cd49-5287-4de5-a6eb-b6cf25717041
-- The M&S breakthrough arrived on high streets populated by mostly featureless sandwich bars. Slow service. Bins of fillings of indeterminate age. “It was a depressing situation,” Julian Metcalfe told me. “Ninety per cent of them were depressing places.” Metcalfe opened the first branch of Pret a Manger, at 75b Victoria Street, in London, during the summer of 1986. He was 26 years old. He had been running a delicatessen in Putney, but it had no kitchen, and Metcalfe was dismayed by what he was forced to sell. “We were delivered coleslaw with a 16-day shelf life,” he recalled. “I remember thinking: ‘Goodness.’” With a university friend, Sinclair Beecham, Metcalfe decided to open a delicatessen-cum-sandwich shop in Westminster.
-- The first Pret was a mess of salads, cured meats, cheeses and sandwiches that Metcalfe made in the back. When I asked him how he came to settle on sandwiches, he said: “Because they sold better than ham. Slicing ham took for ever.” Metcalfe, who is by temperament impatient, concentrated on trying to serve customers in a minute or less. “We started by selling the obvious sandwiches,” he said. “Cheese. And I realised, why can’t we do leg of lamb with mint?”
-- Metcalfe was unleashed. He roasted chickens until 1am, and stripped off the meat with his hands. A supplier pitched him a small freshwater lobster, called a crayfish. He was mad about rocket. A Pret a Manger sandwich cookbook, published in 1996, retains the zany air of experiment: lamb, redcurrant jelly and aubergine; goats cheese, pink peppercorns, tomatoes. The formula didn’t come easy. It took Metcalfe and Beecham four years to open their second shop, on Bishopsgate, in the City of London. When they did, they played opera at full blast to accompany the sandwiches. “It was preposterous,” said Metcalfe. “But it worked.”
-- Two doors down from the original Pret, there used to be another sandwich shop, called French Franks, which concentrated on the filled croissant – itself a daring concept at the time. Frank Boltman, who is not French, watched the Pret boys with wonder. “It was make six, sell six. Little but often. It is the same way it works now,” he said. “They were constantly selling fresh product, which is beautiful.”
-- Boltman had nine branches of French Franks by the early 1990s, but he could not keep up with Pret a Manger. Pret will open its 500th branch next year, and is currently valued at £1.4bn. (Metcalfe sold most of his stake in 2008.) But Boltman still knows a thing or two. A small man with a husky voice and a moustache that he smooths as he talks, he won four consecutive [sandwich designer of the year awards](https://www.theguardian.com/lifeandstyle/2013/apr/18/art-ultimate-sandwich) – at the BSA’s fiercely contested “Sammies” – between 2009 and 2012.
-- “My idea of relaxation is to write down five new sandwiches,” he said when we met recently at his latest baby, a vaguely hipsterish place called [Trade](http://www.trade-made.co.uk/essex-road.php), on the Essex Road in north London. The quest of the sandwich inventor is a mostly pitiless one. The industry has its own 80:20 rule: 80% of sales come from 20% of the flavours. These are often referred to as “the core” – the egg mayonnaise, the BLT, the chicken salad – and they are as familiar as our own blood. Pret’s best-selling sandwiches (the top three are all baguettes: chicken caesar and bacon, tuna and cucumber, cheddar and pickle) have not changed for seven years. M&S’s prawn mayo has been its No 1 for 36.
-- Undaunted by this, Boltman starts out by choosing the bread, and the ingredients from those he is already using on his menu. The art of the sandwich designer is to think inwards, to find variations within a known and delineated realm. “It is a question of using tenacity, knowledge, know-how, flair,” said Boltman. People in the industry talk about seminal new combinations – Pret’s crayfish and rocket; M&S’s Wensleydale and carrot chutney – like Peter Brook’s Midsummer Night Dream, or Zeffirelli’s Romeo and Juliet. The story comes alive again. Someone finds a new move in chess.
-- It is possible to be a showman. Boltman talked about a chicken and broccoli bun he made in the 80s. “Granary seeded roll as a vehicle,” he said. “Unbelievable.” While we were talking, the kitchen made me Boltman’s interpretation of the Reuben, which he sells for £8.50. I hadn’t eaten that morning, and the pastrami, which had been cured for a week, lay deep. The taste of caraway seeds in the rye bread lingered in the roof of my mouth. “Did the secret sauce come through?” he asked.
-- Boltman has been round the block a few times. He had a McDonald’s franchise for a while. He observed that, even as sandwiches function as an accelerant of our harried, grinding lives, they also offer a moment of precious, private escape. “People want to eat,” he said, leaning close. “They want comfort. They want solace. I’ve had a shit morning. I’ve fallen out with my boss. I’ve had a fucking horrible journey in. A poxy lettuce-and-whatever concoction in a plastic bowl is not going to do it for me. I want a cup of tea, a chocolate biscuit and I actually want to cry. I am going out for a fucking sandwich.”
-- ---
-- After the rapid growth of the 1980s and 1990s, the sandwich industry consolidated. Appropriately enough, it consists of two sides: the specialist chains like Subway, [Greggs](https://www.theguardian.com/business/greggs) and Pret a Manger, where the thing is assembled fresh in the shop; and the network of factories, spawned by M&S, that work through the night and supply supermarkets, high-street coffee bars, prisons, airlines, hospitals and everybody else. Among the sandwich chains, the bigger brands – with economies of scale and better locations – prospered. Subway, the US giant, which opened its first UK store in Brighton in 1996, now has 2,500 branches, and is the largest fresh-assembly operation in the country, with Greggs not far behind.
-- On the factory side, there was a wave of mergers and acquisitions, as companies sought sufficient production capacity to be able to supply Tesco, or Waitrose. These days, two firms, Greencore and 2 Sisters, loom above the rest, supplying well over half of the UK’s factory-made sandwiches between them – perhaps a billion a year. Greencore, which grew out of Ireland’s former state-owned sugar beet industry, has eight facilities in Britain and a large US business, and claims to be the largest sandwich maker in the world. Greencore and 2 Sisters routinely sweep the BSA’s technical awards, for their innovations in thawing prawns and washing salad. Neither allowed me to visit. (2 Sisters Food Group was recently the subject of [a Guardian/ITV investigation](https://www.theguardian.com/business/2017/nov/03/chicken-safety-scandal-2-sisters-factory-to-resume-production) into its processing of supermarket chicken.)
-- Large-scale sandwich making is fearsomely complicated and operates on tiny profit margins. As a result, it is secretive. “It’s totally crazy,” Rachel Collinson, the former commercial director of a plant in Northampton that was acquired by Greencore in 2011, told me. Collinson helped push through the introduction of the cardboard skillet, which was designed for Pret in 1999, and became widespread throughout the industry in the 2000s. On any given morning, her factory would receive 800 different ingredients, which it would turn into 250,000 sandwiches by the early afternoon. “I have worked in nearly every single food category,” she told me. “There is nothing like sandwiches. It’s super-fast, super-fresh. It’s the leading edge.”
-- On a grey morning last month, I was invited to see the sandwich assembly lines at Adelie – a £300m food-to-go manufacturer – at Wembley, in north-west London. Like many wholesalers, Adelie is reluctant to name its clients, for fear of ending the illusion that most supermarkets and high-street brands still make their own. The factory manager was Azzeddine “Abdul” Chahar, a 48-year-old former police detective from Algiers, who fled the country’s civil war in 1993. Chahar has been making sandwiches ever since, although he sometimes gets funny looks when he tells friends back home what he does. Algerians, like many people around the world, regard the sandwich as inferior fast food, because it is cold. “Even today,” he shrugged. He tries to persuade his teenage daughter to have a decent meal at school, but most mornings she makes him buy her a sandwich on the way. “It’s a quick lunch. Pick up and go,” Chahar said. “There is no time in the UK. You know that.”
-- We put on wellington boots, white coats and hairnets, and washed our hands three or four times. Dressing to enter a sandwich factory is a bit like preparing to perform surgery on a horse. Chahar showed me corridors stacked high with specialised brown bread (which must be perfectly square), cold storage with six days’ supply of cheese, and a room with 22 different mayonnaises. In 2010, Raynor Foods, a small family-owned factory in Chelmsford, introduced the [Intense tomato](http://www.raynorfoods.co.uk/ingredients-and-suppliers/), a plum tomato with thicker cell walls that help retain moisture. It has become the industry standard. The tomato was originally designed by a subsidiary of Bayer, the German pharmaceuticals corporation, for use in pizza toppings, and has dramatically reduced the incidence of soggy sandwiches. But it is sometimes hard to come by. Chahar spotted a crate. “The suppliers were struggling to find them last week,” he groused.
-- In the main production hall, which had a red floor and a thrumming air supply – keeping the temperature a steady 10C – a couple of hundred workers lined seven conveyor belts. Chahar took me to the middle of the room, where around a dozen women were making one of Adelie’s newest lines, a chicken tikka and onion bhaji sandwich, which is popular among students. The belt was going at about 33 sandwiches a minute, so the woman at each stage – arranging the 40g of chicken, dolloping and spreading out the bhaji paste, sprinkling on 3g of coriander – got less than two seconds before they went past.
-- A person known as the “stacker” then put two sandwiches on top of each other and fed them into the Grote AC60 ultrasonic cutting machine. Chahar and I drew close. A tiny whine emanated from the titanium blade, which was vibrating 20,000 times a second and making perfect triangles. Ultrasonic cutters were designed to slice faultlessly through chocolate and cheese. “It can cut through,” murmured Chahar. “You will not feel the pain. Trust me.”
-- Over the years, Chahar has tried to get unemployed British people to join his sandwich lines. “They come here. They do half day. They never come back,” he told me. (Adelie has also made similar, largely unsuccessful attempts with ex-convicts.) The work is too cold, and too repetitive. Pay at the Wembley factory starts at £7.50 an hour. As a result, most sandwich factories have relied on immigrant labour for at least a decade; in 2014, the news that Greencore was [recruiting in Hungary](https://www.theguardian.com/society/2014/nov/14/outrage-among-northampton-over-sandwich-jobs-insult) prompted [an infamous Daily Mail headline](https://www.buzzfeed.com/alanwhite/sandwichgate?utm_term=.ag8ym65qN#.nhKMg6OGk), which asked: “IS THERE NO ONE LEFT IN BRITAIN WHO CAN MAKE A SANDWICH?” According to the BSA, about 75% of people in the sandwich and cafe sector in the capital are from overseas; in the rest of the country, it’s 40%. For Chahar, who dreams of introducing the sandwich to Algeria, it is a baffling situation. “The British people needs to get into this job. It is the sandwich,” he said. “They should be proud.”
-- ![Sandwich makers on the production line](https://i.guim.co.uk/img/media/9fb08484f7238ad541971f342886a693ff79134f/0_363_3172_1903/master/3172.jpg?width=445&dpr=1&s=none){:height 275, :width 445}
-	- Photograph: Alamy
-- The decision to leave the EU, then, is proving extremely awkward for our national cuisine. In theory, Britain’s freshly-made sandwich sector, with its world-leading technology and expertise, could be on the brink of spreading lucratively around the world. In fact, since last June, it has been assailed by rising food prices and unnerving questions about who – or what – is going to make the damn things in the future. “Brexit has fucked everything up,” one chief executive, whose firm relies heavily on eastern European labour, told me. “On the day after the vote, on that Friday, people are walking up to me and saying, ‘Do I go home now?’ These are the people who dug us out of a hole when the indigenous population failed.”
-- When I met Jim Winship, of the BSA, he sketched an unhappy picture of the nation’s sandwich infrastructure falling apart. “You take the workforce away and the Costas of this world can’t function,” he said. “If they start closing down and retracting, that is going to have a knock-on effect.” The sandwich industry, Winship pointed out, doesn’t merely sustain hundreds of thousands of jobs, it also produces billions of pounds of added productivity throughout the economy. “It allows people to carry on working over lunch,” he said.
-- At Adelie, the CEO, Martin Johnson, who worked at BMW and Ford earlier in his career, was more circumspect. But he observed that Brexit is likely to hasten the arrival of robots on the sandwich line. “One of the things you can do is be less dependent on labour,” he said. Down on the factory floor, Chahar showed me a new high-tech filling depositor – a shiny metallic cone – that the company was trying out. “The idea is to move to automation as much as you can,” he said. Blobs of egg mayonnaise dropped precisely on to slices of white bread from about a foot above the conveyor belt. A lone woman spread the sandwich mix with a spatula in each hand. I looked up and down the line. There were only four people on it, compared to eight or nine on all the rest. The completed sandwiches seemed to travel a long time on the belt without any human intervention. At the far end, the stacker readied them for the slicer. She caught my eye and smiled.
-- ---
-- The steady, relentless expansion of the sandwich empire – the colonisation of new day parts – is not a phenomenon that draws attention to itself. Over two days in late September, I attended [Lunch!](http://www.lunchshow.co.uk/), the food-to-go industry’s annual trade show at the Excel centre in east London, and the sandwich was conspicuous by its absence. Instead there were 300 or so exhibitors hawking fruit crisps, tofu from Devon and chickpea puffs. A graph supplied by the organisers more or less explained why. Together, sandwiches, wraps and baguettes accounted for more than a third of all the food we bought at lunchtime in 2016. Add burgers and the proportion rises to 40%. The only other items that came close were crisps, chips and chocolate bars. Salads made up 3.5% of our lunches. Sushi didn’t make the top 10.
-- The sandwich has nothing to prove. Whether it wanted to or not, pretty much everything else at Lunch! – the nut shots, the sun-dried bananitos (small bananas from Thailand), the gluten-free, dairy-free, sugar-free chai lattes, the coconut teriyaki jerky, the chocolate-flavoured insects and the cactus water – was vying for the chance to be picked up as an accompaniment to the main event. The packaging stands were the same. A man called Ewald showed me a new, lightweight German baguette wrapper that zips off halfway down and is selling like crazy in the Benelux countries and Argentina. “It’s a wow effect, ja,” he said, stripping off the top half of a seeded bun.
-- To find the sandwich action, you had to know where to look. Upstairs, in an executive suite, officials from the British Sandwich Association were overseeing a quiet contest to find fillings for [the Croll](https://newyorkbakerycofoodservice.com/range/croll/) – a croissant crossed with a roll – which is an invention of the New York Bagel Company. At a hotplate, a young development chef was working on a Croll D’hollandaise.
-- At the fair, I would occasionally glimpse the name of a big player – a Pret, a Greencore, a Tesco – on a delegate badge going past. They were there, watching the trends, and each other. This year, Lunch! was all about proteins and vegetarianism. Giving up meat for a day or two a week, or going vegan for a bit – a millennial tendency known as “[flexitarianism](https://www.theguardian.com/commentisfree/2016/oct/12/meat-flexitarians-vegetarians)” – is a big deal in the food-to-go industry. Pret a Manger opened its first vegetarian shop in central London last summer, and now has three in the capital. In January, M&S will launch a range of vegan sandwiches on bright red, green and yellow vegetable-based breads.
-- In the centre of the hall, I came across the Soho Sandwich Company, an upmarket supplier, which, I learned, provides sandwiches to the Guardian canteen. Dan Silverston, the managing director, showed me its new TLT – a vegan BLT made with tofurkey. “That’s cool,” he said. “That’s on point. That’s on trend.” Frank Boltman ambled up. He gazed at the stands of pitta breads, exotic botanicals and pre-mixed salads surrounding us. “Take away the food,” he said, “and it’s just a war.”
-- Every half an hour, speakers would appear on two stages on opposite sides of the hall. A branding person from Leon spoke in front of slides that said: “Kombucha”, “Gut health”, and “Be storytellers”. On the Friday morning, a huge crowd gathered for a talk by Roger Whiteside, the former Marks & Spencer executive now running Greggs. When Whiteside took over, the business was struggling. A high-street baker for 70 years, Greggs hadn’t found a way to adapt to the fact that 80% of its customers wanted something to eat immediately. Over the last four years, and in his matter of fact way, Whiteside has turned Greggs from a baker that also sold sandwiches (Greggs has done a solid line in baguettes since 1988) into a pure food-to-go company. Profits have risen by 50%.
-- Sitting on a stool at Lunch!, Whiteside took questions from the audience about rising food prices and the importance of coffee to unlocking the morning day part. Whiteside, who is 58, was on his way back up to Newcastle, where Greggs is based, and he enjoyed playing the northern realist to the southern flexitarians. The average spend in Greggs, Whiteside pointed out, is £2.85. “Can we ever imagine selling quinoa in Sunderland?” He mused. “If we can, we will.” Everybody clapped.
-- A few weeks later, I travelled up to Newcastle to see him. When I asked Whiteside to explain the rise of the sandwich that he has witnessed throughout his career, his answer acknowledged in part the pressured lives of the population it feeds. “When you talk to people, if they are honest, a large number of people eat the exact same sandwich every single day, all their life,” he said. Even as it facilitates a faster and more solitary life, the sandwich provides a kind of security. We seek it out because we have enough to contend with as it is. “People don’t want to be disappointed,” said Whiteside. And in a way, that is the very British secret of a very British industry. The sandwich is a national pastime of modest expectations, remorselessly fulfilled.
-- Before I left, Whiteside wanted to tell me about the hot sandwiches that he hopes will break open the evening day part. In their way, the new evening sandwiches, which Greggs is calling “street food”, sound as unlikely as the M&S packaged sandwich did in 1980. “There are a high number of sandwiches eaten at night, actually,” Whiteside observed. “If you talk to customers, a lot of them eat sandwiches when they get home because they can’t be bothered to make anything else. It’s what they’ve got. So they make a sandwich.”
-- A few minutes later, I was taken to Greggs’s “food zone”, on an industrial park a short drive away. Kate Jones, the product development manager, showed me three flavours of the new street-food sandwiches under a heat lamp. I took a bite of one of the new sandwiches: barbecue chicken with a Korean barbecue sauce, served on a baguette. The filling was warm and sweet, and it stuck to my teeth. Greggs has developed a new bacon-flavoured mayonnaise as a garnish. “Strategically,” said Jones, “we are going to make sure we have the appropriate offer for any time of the day.”
--
\ No newline at end of file
diff --git a/logseq/.recycle/pages_LD7 - PDU___Tiedown  Issues.sync-conflict-20250817-085627-UULL5XD.md b/logseq/.recycle/pages_LD7 - PDU___Tiedown  Issues.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index 2dc170f..0000000
--- a/logseq/.recycle/pages_LD7 - PDU___Tiedown  Issues.sync-conflict-20250817-085627-UULL5XD.md	
+++ /dev/null
@@ -1,25 +0,0 @@
-- DONE #LD7 PDU/tie-down issue
-	- **5379820957**
-	- DONE raise support ticket
-	  completed:: [[Feb 7th, 2024]]
-		- Reference: **B240207083606**
-			- ***** NOTE - Prefer contact via EMAIL or SLACK, not TEAMS *****
-			  
-			  Issue: PDUs in racking mounted in incorrect orientation as delivered from HPE, and tie-down kits missing.
-			  
-			  Request: [Under warrenty] Engineer onsite to change PDU orientation (change from Top to Below) in 2 racks and replace the tie-down kits (Q9V01A - HPE Universal G2 Rack Tie Down Kit x2)
-			  These racks were purchased internally and do not carry any extra support.  
-			  To help locate the warranty here is a serial number from one of the items in the order - TH35KWLFC9
-			  
-			  The racks are located in an Equinix colocation facility (address below), and we will need to coordinate with the engineer to create an access ticket etc before they can go onsite.
-			  Address:
-			  1 Banbury Avenue Slough SL1 4LH, Slough, GB, SL1 4LH
-	- Support called - now being forwarded to hardware team 16:04 [[Feb 7th, 2024]]
-	- Support called - now being forwarded to RMA team 16:04 [[Feb 8th, 2024]]
-	- replied to email thread [[Feb 12th, 2024]]
-		- CSC replied asking about the switch :facepalm:
-	- Apprently this has now been sent to a tech to go onsite - waiting them to contact re access ticket [[Feb 13th, 2024]]
-	- Received email with questions
-		- awaiting email from veronica re site contact [[Feb 16th, 2024]]
-	-
-		-
\ No newline at end of file
diff --git a/logseq/.recycle/pages_Omnivore.sync-conflict-20250817-085616-UULL5XD.md b/logseq/.recycle/pages_Omnivore.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 4538ed4..0000000
--- a/logseq/.recycle/pages_Omnivore.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- 🔖 Articles
-	- [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://omnivore.app/me/how-to-incorporate-high-intensity-training-zone-5-to-increase-vo-18d7fbb1d75)
-	  collapsed:: true
-	  site:: [Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/)
-	  author:: Peter Attia
-	  date-saved:: [[Feb 6th, 2024]]
-	  date-published:: [[May 16th, 2022]]
-		- ### Highlights
-		  collapsed:: true
-			- > Pogačar’s VO2 max is probably 85 [⤴️](https://omnivore.app/me/how-to-incorporate-high-intensity-training-zone-5-to-increase-vo-18d7fbb1d75#5c417878-0282-49b7-a26c-14fd884ba70e)
-			- > For VO2 max, high intensity training, Peter prescribes patients to do a 4×4 protocol 
-			  * 4 minutes of the highest intensity, sustained exercise followed by 4 minutes of recovery
-			  * Repeat this 4-6x
-			  * Add a warm up and cool down on either end and this will be a little over an hour [⤴️](https://omnivore.app/me/how-to-incorporate-high-intensity-training-zone-5-to-increase-vo-18d7fbb1d75#0cc0ebf9-7d82-499e-b4ea-955284713e8a)
-	- [How the sandwich consumed Britain | Sandwiches | The Guardian](https://omnivore.app/me/how-the-sandwich-consumed-britain-sandwiches-the-guardian-18d7fbb1922)
-	  collapsed:: true
-	  site:: [The Guardian](https://www.theguardian.com/news/2017/nov/24/how-the-sandwich-consumed-britain)
-	  author:: Sam Knight
-	  date-saved:: [[Feb 6th, 2024]]
-	  date-published:: [[Nov 24th, 2017]]
-		- ### Highlights
-		  collapsed:: true
-			- > By the end of the 20th century, more people in Britain were making and selling sandwiches than working in agriculture. [⤴️](https://omnivore.app/me/how-the-sandwich-consumed-britain-sandwiches-the-guardian-18d7fbb1922#fd60d062-756f-4b49-9e44-bb21314d3cb8)
-			- > “It is by eating sandwiches in pubs on Saturday lunchtimes that the British seek to atone for whatever their national sins have been,” wrote Douglas Adams in 1984. [⤴️](https://omnivore.app/me/how-the-sandwich-consumed-britain-sandwiches-the-guardian-18d7fbb1922#a38a1185-1f74-46f4-b366-75cfe4c25326)
-			- > Isabella “Mrs” Beeton arguably designed the first avant-garde sandwich, in 1861, with her “Toast Sandwich” – a piece of toast, seasoned with salt and pepper, between two pieces of bread [⤴️](https://omnivore.app/me/how-the-sandwich-consumed-britain-sandwiches-the-guardian-18d7fbb1922#f90a192e-83f6-4566-bc83-318d69663ae6)
\ No newline at end of file
diff --git a/logseq/.recycle/pages_SG2 & SY6 support cases.sync-conflict-20250817-085611-UULL5XD.md b/logseq/.recycle/pages_SG2 & SY6 support cases.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index 553fbdc..0000000
--- a/logseq/.recycle/pages_SG2 & SY6 support cases.sync-conflict-20250817-085611-UULL5XD.md	
+++ /dev/null
@@ -1,34 +0,0 @@
-- DONE Support cases for getting switches repositioned #sg2 #sy6 
-  completed:: [[Sep 9th, 2024]]
-  SCHEDULED: <2024-02-13 Tue>
-  :LOGBOOK:
-  CLOCK: [2024-02-12 Mon 09:59:17]--[2024-02-12 Mon 09:59:18] =>  00:00:01
-  :END:
-	- #SY6 HPE Support Case 5379659333
-		- replied to email 09:25 [[Feb 5th, 2024]] for update
-		- Spoke to Vengatesh - going to rasise it with his mgr
-		- Ticket raised with Aruba to fix issue
-		- [[Feb 5th, 2024]] replied with addresses etc
-		- chased email thread [[Feb 12th, 2024]]
-		- sent followup [[Feb 14th, 2024]]
-	- #SG2 5379516482
-		- replied to email 09:25 [[Feb 5th, 2024]] for update
-		- Spoke to Abijith
-			- says can't do onsite engineer becuase no onsite contract -- he will raise with manager
-		- Shipment on route - ETA [[Feb 8th, 2024]]
-			- DONE Send email when all serials available
-			  completed:: [[Sep 17th, 2024]]
-				- Company Name :  HPE c/o Equinix 
-				  CAGE ID:  SY6:02:060170
-				  Building Name : Equinix SY6
-				  Street : 8-14 Egerton St, Silverwater
-				  City : Sydney
-				  State/Province : NSW
-				  Zip/Postal Code : 2128
-				  Country : Australia
-				  Contact Name : Cameron Garner
-				  Contact Number : +612 8337 3521
-				  Corporate Email : stuart.stent@hpe.com or bradley.ziemer@hpe.com
-				  Part Delivery Instructions (if any) :  We will need the engineers' full name before they can go onsite, as we need to create an access ticket with Equinix. They will need photo ID** that matches that name** to enter the facility.
-		-
-		-
\ No newline at end of file
diff --git a/logseq/.recycle/pages_TEST.sync-conflict-20250817-085606-UULL5XD.md b/logseq/.recycle/pages_TEST.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index 905acff..0000000
--- a/logseq/.recycle/pages_TEST.sync-conflict-20250817-085606-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- {{embed [[ToDOs]]}}
-	- {{function }}
-	  query-sort-by:: clock-time
-	  query-table:: true
-	  query-sort-desc:: false
--
\ No newline at end of file
diff --git a/logseq/.recycle/pages_TESTPAGE.sync-conflict-20250817-085624-UULL5XD.md b/logseq/.recycle/pages_TESTPAGE.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index cc10fb3..0000000
--- a/logseq/.recycle/pages_TESTPAGE.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- TEST H1
-	- ## H2
-		- ### H3
-		  background-color:: pink
-			- Test - so colors dont propagate
-		-
-		-
\ No newline at end of file
diff --git a/logseq/.recycle/pages_Tangles.sync-conflict-20250817-085612-UULL5XD.md b/logseq/.recycle/pages_Tangles.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 5cb01c5..0000000
--- a/logseq/.recycle/pages_Tangles.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- Tangles
\ No newline at end of file
diff --git a/logseq/.recycle/pages_Tech_NixOS_Git status in shell prompt with Nix Home Manager.sync-conflict-20250817-085614-UULL5XD.md b/logseq/.recycle/pages_Tech_NixOS_Git status in shell prompt with Nix Home Manager.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index ce56356..0000000
--- a/logseq/.recycle/pages_Tech_NixOS_Git status in shell prompt with Nix Home Manager.sync-conflict-20250817-085614-UULL5XD.md	
+++ /dev/null
@@ -1,44 +0,0 @@
----
-created: 2024-01-25T16:49:34 (UTC -05:00)
-tags:
-  - nixos
-source: https://jeffkreeftmeijer.com/nix-home-manager-git-prompt/
-author: Jeff Kreeftmeijer
----
-
-- Git status in shell prompt with Nix Home Manager
-  
-  > ## Excerpt
-  > By  on 2023-03-19 (originally published on 2023-03-13)
-  
-  ---
-  By on 2023-03-19 (originally published on 2023-03-13)
-  
-  Git comes with a script named [`git-prompt.sh`](https://github.com/git/git/blob/master/contrib/completion/git-prompt.sh) that exposes information about the current directory’s repository to use in your shell’s prompt. The script is in the `contrib` directory, but I used to [extract](https://github.com/jeffkreeftmeijer/git-prompt.sh) it to not have to download the git source to set my prompt.
-  
-  Using Nix, the prompt is available in the `~/.nix-profile` directory, meaning setting up the prompt doesn’t require remembering to download an extra file. Instead, it’s three lines in `programs.zsh.initExtra` to source the script and set the prompt<sup><a id="fnr.1" href="https://jeffkreeftmeijer.com/nix-home-manager-git-prompt/#fn.1" role="doc-backlink">1</a></sup>:
-  
-  ```
-  programs.zsh.initExtra =
-  ''
-  source ~/.nix-profile/share/git/contrib/completion/git-prompt.sh
-  setopt PROMPT_SUBST
-  export PS1='%~ $(__git_ps1 "(%s) ")%# '
-  '';
-  ```
-  
-  This produces prompts like `~/repository (main) %` inside a git repository, and `~/not/a/repository %` elsewhere.
-  
-  ---
-  
-  1.  This example is for zsh, omit the `setopt` and alter the `PS1` for bash:
-      
-      ```
-      programs.bash.initExtra =
-      ''
-      source ~/.nix-profile/share/git/contrib/completion/git-prompt.sh
-      export PS1='\w $(__git_ps1 "(%s) ")$ '
-      '';
-      ```
-      
-      [↩︎](https://jeffkreeftmeijer.com/nix-home-manager-git-prompt/#fnr.1)
\ No newline at end of file
diff --git a/logseq/.recycle/pages_ToDOs.sync-conflict-20250817-085626-UULL5XD.md b/logseq/.recycle/pages_ToDOs.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index fbf6fe7..0000000
--- a/logseq/.recycle/pages_ToDOs.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- NOW do test
-  :LOGBOOK:
-  CLOCK: [2024-01-31 Wed 20:31:05]
-  CLOCK: [2024-01-31 Wed 20:31:08]--[2024-01-31 Wed 20:37:35] =>  00:06:27
-  CLOCK: [2024-01-31 Wed 21:51:32]--[2024-01-31 Wed 21:51:34] =>  00:00:02
-  CLOCK: [2024-01-31 Wed 21:51:40]
-  :END:
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_01_31/2024-02-01T01_27_34.368Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/journals/2024_01_31/2024-02-01T01_27_34.368Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index a5e2136..0000000
--- a/logseq/bak/journals/2024_01_31/2024-02-01T01_27_34.368Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
--
-- Todo
-- [x] [[Git status in shell prompt with Nix Home Manager]] ✅ 2024-01-28
-- [ ] Tasks plugin indent? https://github.com/obsidian-tasks-group/obsidian-tasks/issues/2061 ⏳ 2024-02-03
-- [ ] Redo drawers ⏳ 2024-02-03
-- [ ] boox sync?
-- [x] reschedule Preeti to next week ✅ 2024-01-30
-	- [11:43, 1/29/2024] Saire: 410 614 4030, opt. 2
-	- [11:44, 1/29/2024] Saire: Reschedule for 1-2 weeks out
-	- going to call me back
-		- Shante
-- [x] MSI - IF?  -- retag? ✅ 2024-01-29
-- [ ] Boox send - can i get phone attacked to email?
-- [ ] Windows 11 + C1 - why does it switch?
-- [ ] Listen to the [strength running podcast, episode 332](https://strengthrunning.com/2024/01/power-output-david-roche/) on power and speed development.
-	- I have listened to it twice now and I think the point the host is making is that strides actually allow your CV system to develop further because mechanical output can be a limiter to developing the aerobic system in non-elite athletes. Super interesting.
--
-  :LOGBOOK:
-  CLOCK: [2024-01-31 Wed 19:42:30]
-  CLOCK: [2024-01-31 Wed 19:42:31]--[2024-01-31 Wed 19:42:36] =>  00:00:05
-  CLOCK: [2024-01-31 Wed 19:42:38]--[2024-01-31 Wed 19:42:39] =>  00:00:01
-  CLOCK: [2024-01-31 Wed 19:42:39]--[2024-01-31 Wed 19:42:39] =>  00:00:00
-  CLOCK: [2024-01-31 Wed 19:42:40]--[2024-01-31 Wed 19:42:43] =>  00:00:03
-  CLOCK: [2024-01-31 Wed 19:42:43]
-  :END:
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_01_31/2024-02-01T01_30_04.369Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_01_31/2024-02-01T01_30_04.369Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index ec543d0..0000000
--- a/logseq/bak/journals/2024_01_31/2024-02-01T01_30_04.369Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,26 +0,0 @@
-- Todo
-- [x] [[Git status in shell prompt with Nix Home Manager]] ✅ 2024-01-28
-- [ ] Tasks plugin indent? https://github.com/obsidian-tasks-group/obsidian-tasks/issues/2061 ⏳ 2024-02-03
-- [ ] Redo drawers ⏳ 2024-02-03
-- [ ] boox sync?
-- [x] reschedule Preeti to next week ✅ 2024-01-30
-	- [11:43, 1/29/2024] Saire: 410 614 4030, opt. 2
-	- [11:44, 1/29/2024] Saire: Reschedule for 1-2 weeks out
-	- going to call me back
-		- Shante
-- [x] MSI - IF?  -- retag? ✅ 2024-01-29
-- [ ] Boox send - can i get phone attacked to email?
-- [ ] Windows 11 + C1 - why does it switch?
-- [ ] Listen to the [strength running podcast, episode 332](https://strengthrunning.com/2024/01/power-output-david-roche/) on power and speed development.
-	- I have listened to it twice now and I think the point the host is making is that strides actually allow your CV system to develop further because mechanical output can be a limiter to developing the aerobic system in non-elite athletes. Super interesting.
--
-  :LOGBOOK:
-  CLOCK: [2024-01-31 Wed 19:42:30]
-  CLOCK: [2024-01-31 Wed 19:42:31]--[2024-01-31 Wed 19:42:36] =>  00:00:05
-  CLOCK: [2024-01-31 Wed 19:42:38]--[2024-01-31 Wed 19:42:39] =>  00:00:01
-  CLOCK: [2024-01-31 Wed 19:42:39]--[2024-01-31 Wed 19:42:39] =>  00:00:00
-  CLOCK: [2024-01-31 Wed 19:42:40]--[2024-01-31 Wed 19:42:43] =>  00:00:03
-  CLOCK: [2024-01-31 Wed 19:42:43]
-  :END:
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_01/2024-10-08T13_58_14.890Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md b/logseq/bak/journals/2024_02_01/2024-10-08T13_58_14.890Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index a9f918e..0000000
--- a/logseq/bak/journals/2024_02_01/2024-10-08T13_58_14.890Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,28 +0,0 @@
-- <ins>General TODO</ins>
-- TODO  Tasks plugin indent?
-  SCHEDULED: <2024-03-04 Mon>
-  :LOGBOOK:
-  CLOCK: [2024-02-01 Thu 14:33:58]--[2024-02-01 Thu 14:33:58] =>  00:00:00
-  CLOCK: [2024-02-01 Thu 14:33:59]--[2024-02-01 Thu 14:33:59] =>  00:00:00
-  :END:
-	- https://github.com/obsidian-tasks-group/obsidian-tasks/issues/2061
-- DONE Redo Drawers
-  completed:: [[Feb 21st, 2024]]
-- DONE Boox Sync?
-  completed:: [[Feb 6th, 2024]]
-- DONE Windows 11 + C1 - why does it switch?
-  completed:: [[Feb 6th, 2024]]
-- DONE Listen to the [strength running podcast, episode 332](https://strengthrunning.com/2024/01/power-output-david-roche/) on power and speed development.
-  completed:: [[Feb 15th, 2024]]
-	- "I have listened to it twice now and I think the point the host is making is that strides actually allow your CV system to develop further because mechanical output can be a limiter to developing the aerobic system in non-elite athletes. Super interesting."
-	- 41mins outlines program
-		- Strides 20-30 seconds
-			- Build up in the session
-		- Hill strides
-		- Cross train
-- <ins>Work TODO</ins>
-- #SpellingBee
-	- TEST
-- [[@Evan Stent]]
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_01/2024-10-09T14_14_46.371Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md b/logseq/bak/journals/2024_02_01/2024-10-09T14_14_46.371Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index a9f918e..0000000
--- a/logseq/bak/journals/2024_02_01/2024-10-09T14_14_46.371Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,28 +0,0 @@
-- <ins>General TODO</ins>
-- TODO  Tasks plugin indent?
-  SCHEDULED: <2024-03-04 Mon>
-  :LOGBOOK:
-  CLOCK: [2024-02-01 Thu 14:33:58]--[2024-02-01 Thu 14:33:58] =>  00:00:00
-  CLOCK: [2024-02-01 Thu 14:33:59]--[2024-02-01 Thu 14:33:59] =>  00:00:00
-  :END:
-	- https://github.com/obsidian-tasks-group/obsidian-tasks/issues/2061
-- DONE Redo Drawers
-  completed:: [[Feb 21st, 2024]]
-- DONE Boox Sync?
-  completed:: [[Feb 6th, 2024]]
-- DONE Windows 11 + C1 - why does it switch?
-  completed:: [[Feb 6th, 2024]]
-- DONE Listen to the [strength running podcast, episode 332](https://strengthrunning.com/2024/01/power-output-david-roche/) on power and speed development.
-  completed:: [[Feb 15th, 2024]]
-	- "I have listened to it twice now and I think the point the host is making is that strides actually allow your CV system to develop further because mechanical output can be a limiter to developing the aerobic system in non-elite athletes. Super interesting."
-	- 41mins outlines program
-		- Strides 20-30 seconds
-			- Build up in the session
-		- Hill strides
-		- Cross train
-- <ins>Work TODO</ins>
-- #SpellingBee
-	- TEST
-- [[@Evan Stent]]
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_01/2024-10-10T13_06_07.637Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md b/logseq/bak/journals/2024_02_01/2024-10-10T13_06_07.637Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index a9f918e..0000000
--- a/logseq/bak/journals/2024_02_01/2024-10-10T13_06_07.637Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md
+++ /dev/null
@@ -1,28 +0,0 @@
-- <ins>General TODO</ins>
-- TODO  Tasks plugin indent?
-  SCHEDULED: <2024-03-04 Mon>
-  :LOGBOOK:
-  CLOCK: [2024-02-01 Thu 14:33:58]--[2024-02-01 Thu 14:33:58] =>  00:00:00
-  CLOCK: [2024-02-01 Thu 14:33:59]--[2024-02-01 Thu 14:33:59] =>  00:00:00
-  :END:
-	- https://github.com/obsidian-tasks-group/obsidian-tasks/issues/2061
-- DONE Redo Drawers
-  completed:: [[Feb 21st, 2024]]
-- DONE Boox Sync?
-  completed:: [[Feb 6th, 2024]]
-- DONE Windows 11 + C1 - why does it switch?
-  completed:: [[Feb 6th, 2024]]
-- DONE Listen to the [strength running podcast, episode 332](https://strengthrunning.com/2024/01/power-output-david-roche/) on power and speed development.
-  completed:: [[Feb 15th, 2024]]
-	- "I have listened to it twice now and I think the point the host is making is that strides actually allow your CV system to develop further because mechanical output can be a limiter to developing the aerobic system in non-elite athletes. Super interesting."
-	- 41mins outlines program
-		- Strides 20-30 seconds
-			- Build up in the session
-		- Hill strides
-		- Cross train
-- <ins>Work TODO</ins>
-- #SpellingBee
-	- TEST
-- [[@Evan Stent]]
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_01/2024-10-11T12_58_41.752Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md b/logseq/bak/journals/2024_02_01/2024-10-11T12_58_41.752Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index a9f918e..0000000
--- a/logseq/bak/journals/2024_02_01/2024-10-11T12_58_41.752Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
+++ /dev/null
@@ -1,28 +0,0 @@
-- <ins>General TODO</ins>
-- TODO  Tasks plugin indent?
-  SCHEDULED: <2024-03-04 Mon>
-  :LOGBOOK:
-  CLOCK: [2024-02-01 Thu 14:33:58]--[2024-02-01 Thu 14:33:58] =>  00:00:00
-  CLOCK: [2024-02-01 Thu 14:33:59]--[2024-02-01 Thu 14:33:59] =>  00:00:00
-  :END:
-	- https://github.com/obsidian-tasks-group/obsidian-tasks/issues/2061
-- DONE Redo Drawers
-  completed:: [[Feb 21st, 2024]]
-- DONE Boox Sync?
-  completed:: [[Feb 6th, 2024]]
-- DONE Windows 11 + C1 - why does it switch?
-  completed:: [[Feb 6th, 2024]]
-- DONE Listen to the [strength running podcast, episode 332](https://strengthrunning.com/2024/01/power-output-david-roche/) on power and speed development.
-  completed:: [[Feb 15th, 2024]]
-	- "I have listened to it twice now and I think the point the host is making is that strides actually allow your CV system to develop further because mechanical output can be a limiter to developing the aerobic system in non-elite athletes. Super interesting."
-	- 41mins outlines program
-		- Strides 20-30 seconds
-			- Build up in the session
-		- Hill strides
-		- Cross train
-- <ins>Work TODO</ins>
-- #SpellingBee
-	- TEST
-- [[@Evan Stent]]
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_01/2024-10-13T21_15_58.338Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_02_01/2024-10-13T21_15_58.338Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index a9f918e..0000000
--- a/logseq/bak/journals/2024_02_01/2024-10-13T21_15_58.338Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,28 +0,0 @@
-- <ins>General TODO</ins>
-- TODO  Tasks plugin indent?
-  SCHEDULED: <2024-03-04 Mon>
-  :LOGBOOK:
-  CLOCK: [2024-02-01 Thu 14:33:58]--[2024-02-01 Thu 14:33:58] =>  00:00:00
-  CLOCK: [2024-02-01 Thu 14:33:59]--[2024-02-01 Thu 14:33:59] =>  00:00:00
-  :END:
-	- https://github.com/obsidian-tasks-group/obsidian-tasks/issues/2061
-- DONE Redo Drawers
-  completed:: [[Feb 21st, 2024]]
-- DONE Boox Sync?
-  completed:: [[Feb 6th, 2024]]
-- DONE Windows 11 + C1 - why does it switch?
-  completed:: [[Feb 6th, 2024]]
-- DONE Listen to the [strength running podcast, episode 332](https://strengthrunning.com/2024/01/power-output-david-roche/) on power and speed development.
-  completed:: [[Feb 15th, 2024]]
-	- "I have listened to it twice now and I think the point the host is making is that strides actually allow your CV system to develop further because mechanical output can be a limiter to developing the aerobic system in non-elite athletes. Super interesting."
-	- 41mins outlines program
-		- Strides 20-30 seconds
-			- Build up in the session
-		- Hill strides
-		- Cross train
-- <ins>Work TODO</ins>
-- #SpellingBee
-	- TEST
-- [[@Evan Stent]]
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_01/2024-10-14T13_27_03.720Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/journals/2024_02_01/2024-10-14T13_27_03.720Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index a9f918e..0000000
--- a/logseq/bak/journals/2024_02_01/2024-10-14T13_27_03.720Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1,28 +0,0 @@
-- <ins>General TODO</ins>
-- TODO  Tasks plugin indent?
-  SCHEDULED: <2024-03-04 Mon>
-  :LOGBOOK:
-  CLOCK: [2024-02-01 Thu 14:33:58]--[2024-02-01 Thu 14:33:58] =>  00:00:00
-  CLOCK: [2024-02-01 Thu 14:33:59]--[2024-02-01 Thu 14:33:59] =>  00:00:00
-  :END:
-	- https://github.com/obsidian-tasks-group/obsidian-tasks/issues/2061
-- DONE Redo Drawers
-  completed:: [[Feb 21st, 2024]]
-- DONE Boox Sync?
-  completed:: [[Feb 6th, 2024]]
-- DONE Windows 11 + C1 - why does it switch?
-  completed:: [[Feb 6th, 2024]]
-- DONE Listen to the [strength running podcast, episode 332](https://strengthrunning.com/2024/01/power-output-david-roche/) on power and speed development.
-  completed:: [[Feb 15th, 2024]]
-	- "I have listened to it twice now and I think the point the host is making is that strides actually allow your CV system to develop further because mechanical output can be a limiter to developing the aerobic system in non-elite athletes. Super interesting."
-	- 41mins outlines program
-		- Strides 20-30 seconds
-			- Build up in the session
-		- Hill strides
-		- Cross train
-- <ins>Work TODO</ins>
-- #SpellingBee
-	- TEST
-- [[@Evan Stent]]
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_01/2024-10-23T14_06_12.242Z.Desktop.sync-conflict-20250817-085607-UULL5XD.md b/logseq/bak/journals/2024_02_01/2024-10-23T14_06_12.242Z.Desktop.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index a9f918e..0000000
--- a/logseq/bak/journals/2024_02_01/2024-10-23T14_06_12.242Z.Desktop.sync-conflict-20250817-085607-UULL5XD.md
+++ /dev/null
@@ -1,28 +0,0 @@
-- <ins>General TODO</ins>
-- TODO  Tasks plugin indent?
-  SCHEDULED: <2024-03-04 Mon>
-  :LOGBOOK:
-  CLOCK: [2024-02-01 Thu 14:33:58]--[2024-02-01 Thu 14:33:58] =>  00:00:00
-  CLOCK: [2024-02-01 Thu 14:33:59]--[2024-02-01 Thu 14:33:59] =>  00:00:00
-  :END:
-	- https://github.com/obsidian-tasks-group/obsidian-tasks/issues/2061
-- DONE Redo Drawers
-  completed:: [[Feb 21st, 2024]]
-- DONE Boox Sync?
-  completed:: [[Feb 6th, 2024]]
-- DONE Windows 11 + C1 - why does it switch?
-  completed:: [[Feb 6th, 2024]]
-- DONE Listen to the [strength running podcast, episode 332](https://strengthrunning.com/2024/01/power-output-david-roche/) on power and speed development.
-  completed:: [[Feb 15th, 2024]]
-	- "I have listened to it twice now and I think the point the host is making is that strides actually allow your CV system to develop further because mechanical output can be a limiter to developing the aerobic system in non-elite athletes. Super interesting."
-	- 41mins outlines program
-		- Strides 20-30 seconds
-			- Build up in the session
-		- Hill strides
-		- Cross train
-- <ins>Work TODO</ins>
-- #SpellingBee
-	- TEST
-- [[@Evan Stent]]
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_02/2024-02-05T17_41_06.974Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/journals/2024_02_02/2024-02-05T17_41_06.974Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index b4c9382..0000000
--- a/logseq/bak/journals/2024_02_02/2024-02-05T17_41_06.974Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- Notes
-- Test Journal create [[2024-02-03]]
-- [[Discourse Servers]]
-- [[Drawing Tablets]]
-	- Current Tablet = [[Wacom CTE-440]]
-	-
--
-- {{embed [[Tasks]]}}
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_02/2024-02-06T14_57_03.435Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/journals/2024_02_02/2024-02-06T14_57_03.435Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index 6c45b8d..0000000
--- a/logseq/bak/journals/2024_02_02/2024-02-06T14_57_03.435Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- Notes
-- Test Journal create [[2024-02-03]]
-- [[Discourse Servers]]
-- [[Drawing Tablets]]
-	-
-- ![Data Is a Toxic Asset - Schneier on Security.pdf](../assets/Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0.pdf)
--
-- {{embed [[Tasks]]}}
-- **20:04** [[quick capture]]: ![Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0](../assets/Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0.pdf)
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_02/2024-02-06T21_02_14.344Z.android.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/journals/2024_02_02/2024-02-06T21_02_14.344Z.android.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 6c45b8d..0000000
--- a/logseq/bak/journals/2024_02_02/2024-02-06T21_02_14.344Z.android.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- Notes
-- Test Journal create [[2024-02-03]]
-- [[Discourse Servers]]
-- [[Drawing Tablets]]
-	-
-- ![Data Is a Toxic Asset - Schneier on Security.pdf](../assets/Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0.pdf)
--
-- {{embed [[Tasks]]}}
-- **20:04** [[quick capture]]: ![Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0](../assets/Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0.pdf)
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_03/2024-02-04T11_21_52.705Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/journals/2024_02_03/2024-02-04T11_21_52.705Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index a968cb3..0000000
--- a/logseq/bak/journals/2024_02_03/2024-02-04T11_21_52.705Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
+++ /dev/null
@@ -1,13 +0,0 @@
--
--
-	- Should I just use a notes page?
-- How Long Does Caffeine Withdrawal Last?
-  :LOGBOOK:
-  CLOCK: [2024-02-03 Sat 20:46:36]
-  :END:
-  You will probably feel tired when you stop consuming caffeine, so help combat this by getting at least 7 to 9 hours a night
-- **21:03** [[quick capture]]: CFPB’s Proposed Data Rules - Schneier on Security https://www.schneier.com/blog/archives/2024/01/cfpbs-proposed-data-rules.html via @wallabagapp CFPB’s Proposed Data Rules - Schneier on Security
--
-- **21:03** [[quick capture]]:  [Dig, If You Will, the Underground World of Hobby Tunneling - Bloomberg](https://www.bloomberg.com/news/features/2024-02-03/dig-if-you-will-the-underground-world-of-hobby-tunneling)
-- [[murderbot]] [[system collapse]]
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_03/2024-02-04T20_05_50.508Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/journals/2024_02_03/2024-02-04T20_05_50.508Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 1ae0c13..0000000
--- a/logseq/bak/journals/2024_02_03/2024-02-04T20_05_50.508Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
--
--
-	- Should I just use a notes page?
-- How Long Does Caffeine Withdrawal Last?
-  :LOGBOOK:
-  CLOCK: [2024-02-03 Sat 20:46:36]
-  :END:
-  You will probably feel tired when you stop consuming caffeine, so help combat this by getting at least 7 to 9 hours a night
-- **21:03** [[quick capture]]: CFPB’s Proposed Data Rules - Schneier on Security https://www.schneier.com/blog/archives/2024/01/cfpbs-proposed-data-rules.html via @wallabagapp CFPB’s Proposed Data Rules - Schneier on Security
--
-- **21:03** [[quick capture]]:  [Dig, If You Will, the Underground World of Hobby Tunneling - Bloomberg](https://www.bloomberg.com/news/features/2024-02-03/dig-if-you-will-the-underground-world-of-hobby-tunneling)
-- **22:36** [[quick capture]]: Pilot Parallel Pen [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=This%20is%20the-,Pilot%20Parallel%20Pen,-%2C%20also%20known%20as)
-	- **22:37** [[quick capture]]: Buy the pens (affiliate links)
-	  
-	  It comes in various sizes: 1.5mm, 2.4mm, 3.8mm, 6mm. I bought the 2.4 and 3.8 version, along with a Pilot Con-40 Converter (sold separately) for each. I filled them with my favorite drawing ink: de Atramentis Document Green Grey [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=Buy%20the%20pens,Document%20Green%20Grey)
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_03/2024-02-05T02_27_40.248Z.android.sync-conflict-20250817-085604-UULL5XD.md b/logseq/bak/journals/2024_02_03/2024-02-05T02_27_40.248Z.android.sync-conflict-20250817-085604-UULL5XD.md
deleted file mode 100644
index 1ae0c13..0000000
--- a/logseq/bak/journals/2024_02_03/2024-02-05T02_27_40.248Z.android.sync-conflict-20250817-085604-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
--
--
-	- Should I just use a notes page?
-- How Long Does Caffeine Withdrawal Last?
-  :LOGBOOK:
-  CLOCK: [2024-02-03 Sat 20:46:36]
-  :END:
-  You will probably feel tired when you stop consuming caffeine, so help combat this by getting at least 7 to 9 hours a night
-- **21:03** [[quick capture]]: CFPB’s Proposed Data Rules - Schneier on Security https://www.schneier.com/blog/archives/2024/01/cfpbs-proposed-data-rules.html via @wallabagapp CFPB’s Proposed Data Rules - Schneier on Security
--
-- **21:03** [[quick capture]]:  [Dig, If You Will, the Underground World of Hobby Tunneling - Bloomberg](https://www.bloomberg.com/news/features/2024-02-03/dig-if-you-will-the-underground-world-of-hobby-tunneling)
-- **22:36** [[quick capture]]: Pilot Parallel Pen [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=This%20is%20the-,Pilot%20Parallel%20Pen,-%2C%20also%20known%20as)
-	- **22:37** [[quick capture]]: Buy the pens (affiliate links)
-	  
-	  It comes in various sizes: 1.5mm, 2.4mm, 3.8mm, 6mm. I bought the 2.4 and 3.8 version, along with a Pilot Con-40 Converter (sold separately) for each. I filled them with my favorite drawing ink: de Atramentis Document Green Grey [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=Buy%20the%20pens,Document%20Green%20Grey)
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_03/2024-02-05T02_57_08.703Z.android.sync-conflict-20250817-085607-UULL5XD.md b/logseq/bak/journals/2024_02_03/2024-02-05T02_57_08.703Z.android.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index f08af51..0000000
--- a/logseq/bak/journals/2024_02_03/2024-02-05T02_57_08.703Z.android.sync-conflict-20250817-085607-UULL5XD.md
+++ /dev/null
@@ -1,16 +0,0 @@
--
--
-	- Should I just use a notes page?
-- How Long Does Caffeine Withdrawal Last?
-  :LOGBOOK:
-  CLOCK: [2024-02-03 Sat 20:46:36]
-  :END:
-  You will probably feel tired when you stop consuming caffeine, so help combat this by getting at least 7 to 9 hours a night
--
-- **21:03** [[quick capture]]:  [Dig, If You Will, the Underground World of Hobby Tunneling - Bloomberg](https://www.bloomberg.com/news/features/2024-02-03/dig-if-you-will-the-underground-world-of-hobby-tunneling)
-- **22:36** [[quick capture]]: Pilot Parallel Pen [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=This%20is%20the-,Pilot%20Parallel%20Pen,-%2C%20also%20known%20as)
-	- **22:37** [[quick capture]]: Buy the pens (affiliate links)
-	  
-	  It comes in various sizes: 1.5mm, 2.4mm, 3.8mm, 6mm. I bought the 2.4 and 3.8 version, along with a Pilot Con-40 Converter (sold separately) for each. I filled them with my favorite drawing ink: de Atramentis Document Green Grey [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=Buy%20the%20pens,Document%20Green%20Grey)
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_03/2024-02-06T14_57_13.313Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/journals/2024_02_03/2024-02-06T14_57_13.313Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 9d60e89..0000000
--- a/logseq/bak/journals/2024_02_03/2024-02-06T14_57_13.313Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
--
-	- Should I just use a notes page?
-- How Long Does Caffeine Withdrawal Last?
-  :LOGBOOK:
-  CLOCK: [2024-02-03 Sat 20:46:36]
-  :END:
-  You will probably feel tired when you stop consuming caffeine, so help combat this by getting at least 7 to 9 hours a night
--
-- **21:03** [[quick capture]]:  [Dig, If You Will, the Underground World of Hobby Tunneling - Bloomberg](https://www.bloomberg.com/news/features/2024-02-03/dig-if-you-will-the-underground-world-of-hobby-tunneling)
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_03/2024-02-06T21_02_14.345Z.android.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/journals/2024_02_03/2024-02-06T21_02_14.345Z.android.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 9d60e89..0000000
--- a/logseq/bak/journals/2024_02_03/2024-02-06T21_02_14.345Z.android.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
--
-	- Should I just use a notes page?
-- How Long Does Caffeine Withdrawal Last?
-  :LOGBOOK:
-  CLOCK: [2024-02-03 Sat 20:46:36]
-  :END:
-  You will probably feel tired when you stop consuming caffeine, so help combat this by getting at least 7 to 9 hours a night
--
-- **21:03** [[quick capture]]:  [Dig, If You Will, the Underground World of Hobby Tunneling - Bloomberg](https://www.bloomberg.com/news/features/2024-02-03/dig-if-you-will-the-underground-world-of-hobby-tunneling)
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_04/2024-02-05T02_57_08.684Z.android.sync-conflict-20250817-085609-UULL5XD.md b/logseq/bak/journals/2024_02_04/2024-02-05T02_57_08.684Z.android.sync-conflict-20250817-085609-UULL5XD.md
deleted file mode 100644
index 6f32a2e..0000000
--- a/logseq/bak/journals/2024_02_04/2024-02-05T02_57_08.684Z.android.sync-conflict-20250817-085609-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
--
--
-- Test block
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_04/2024-02-05T14_52_48.816Z.Desktop.sync-conflict-20250817-085610-UULL5XD.md b/logseq/bak/journals/2024_02_04/2024-02-05T14_52_48.816Z.Desktop.sync-conflict-20250817-085610-UULL5XD.md
deleted file mode 100644
index ec0094d..0000000
--- a/logseq/bak/journals/2024_02_04/2024-02-05T14_52_48.816Z.Desktop.sync-conflict-20250817-085610-UULL5XD.md
+++ /dev/null
@@ -1,5 +0,0 @@
-- [logseq-doctor](https://github.com/andreoliwa/logseq-doctor) By andreoliwa - Heal your Markdown files. CLI tool to convert to outline, list tasks, and more tools to come #logseq
-- [longdown](https://github.com/dundalek/longdown) - CLI tool for converting longform markdown to logseq markdown #logseq
-- https://github.com/omnivore-app/omnivore/issues/25 #logseq
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_04/2024-02-05T20_52_34.215Z.android.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/journals/2024_02_04/2024-02-05T20_52_34.215Z.android.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 3cf20d5..0000000
--- a/logseq/bak/journals/2024_02_04/2024-02-05T20_52_34.215Z.android.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_05/2024-10-08T13_58_14.892Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md b/logseq/bak/journals/2024_02_05/2024-10-08T13_58_14.892Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index 18b6fbc..0000000
--- a/logseq/bak/journals/2024_02_05/2024-10-08T13_58_14.892Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- How to move #Obisdian attachments?
-	- doing manually for now
-- ~~Omnivore?~~
-	- too heavy for now
-	- TODO Check again
-	  SCHEDULED: <2024-03-05 Mon>
-- [[logseq]] global hotkey?
-	- Nope - not yet https://discuss.logseq.com/t/request-how-do-i-minimise-to-the-system-tray-on-exit/21772
-- Followed up on ((65c141f7-0206-4b54-8be8-b7a36b70096e))
-- DONE move grammys
-  completed:: [[Feb 5th, 2024]]
-- **16:28** [[quick capture]]:  [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/) #PetterAttia #Vo2Max
--
-- **16:01** [[quick capture]]:  https://discuss.logseq.com/t/plugins-that-should-be-built-in-to-the-core-app/20917?u=fbleagh
-- TODO #gerd #coffee after no coffee for a week or so, might be worth trying coffee 1 day to see if reflux worse.
-  SCHEDULED: <2024-02-12 Mon>
-- https://discuss.logseq.com/t/macros-and-commands-lets-share/9565?u=fbleagh #logseq
-- id:: 65c16ec5-3d92-49e0-a539-f95f2681c1a3
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_05/2024-10-09T14_14_46.373Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/journals/2024_02_05/2024-10-09T14_14_46.373Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 18b6fbc..0000000
--- a/logseq/bak/journals/2024_02_05/2024-10-09T14_14_46.373Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- How to move #Obisdian attachments?
-	- doing manually for now
-- ~~Omnivore?~~
-	- too heavy for now
-	- TODO Check again
-	  SCHEDULED: <2024-03-05 Mon>
-- [[logseq]] global hotkey?
-	- Nope - not yet https://discuss.logseq.com/t/request-how-do-i-minimise-to-the-system-tray-on-exit/21772
-- Followed up on ((65c141f7-0206-4b54-8be8-b7a36b70096e))
-- DONE move grammys
-  completed:: [[Feb 5th, 2024]]
-- **16:28** [[quick capture]]:  [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/) #PetterAttia #Vo2Max
--
-- **16:01** [[quick capture]]:  https://discuss.logseq.com/t/plugins-that-should-be-built-in-to-the-core-app/20917?u=fbleagh
-- TODO #gerd #coffee after no coffee for a week or so, might be worth trying coffee 1 day to see if reflux worse.
-  SCHEDULED: <2024-02-12 Mon>
-- https://discuss.logseq.com/t/macros-and-commands-lets-share/9565?u=fbleagh #logseq
-- id:: 65c16ec5-3d92-49e0-a539-f95f2681c1a3
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_05/2024-10-10T13_06_07.639Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/journals/2024_02_05/2024-10-10T13_06_07.639Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index 18b6fbc..0000000
--- a/logseq/bak/journals/2024_02_05/2024-10-10T13_06_07.639Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- How to move #Obisdian attachments?
-	- doing manually for now
-- ~~Omnivore?~~
-	- too heavy for now
-	- TODO Check again
-	  SCHEDULED: <2024-03-05 Mon>
-- [[logseq]] global hotkey?
-	- Nope - not yet https://discuss.logseq.com/t/request-how-do-i-minimise-to-the-system-tray-on-exit/21772
-- Followed up on ((65c141f7-0206-4b54-8be8-b7a36b70096e))
-- DONE move grammys
-  completed:: [[Feb 5th, 2024]]
-- **16:28** [[quick capture]]:  [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/) #PetterAttia #Vo2Max
--
-- **16:01** [[quick capture]]:  https://discuss.logseq.com/t/plugins-that-should-be-built-in-to-the-core-app/20917?u=fbleagh
-- TODO #gerd #coffee after no coffee for a week or so, might be worth trying coffee 1 day to see if reflux worse.
-  SCHEDULED: <2024-02-12 Mon>
-- https://discuss.logseq.com/t/macros-and-commands-lets-share/9565?u=fbleagh #logseq
-- id:: 65c16ec5-3d92-49e0-a539-f95f2681c1a3
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_05/2024-10-11T12_58_41.754Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_02_05/2024-10-11T12_58_41.754Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 18b6fbc..0000000
--- a/logseq/bak/journals/2024_02_05/2024-10-11T12_58_41.754Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- How to move #Obisdian attachments?
-	- doing manually for now
-- ~~Omnivore?~~
-	- too heavy for now
-	- TODO Check again
-	  SCHEDULED: <2024-03-05 Mon>
-- [[logseq]] global hotkey?
-	- Nope - not yet https://discuss.logseq.com/t/request-how-do-i-minimise-to-the-system-tray-on-exit/21772
-- Followed up on ((65c141f7-0206-4b54-8be8-b7a36b70096e))
-- DONE move grammys
-  completed:: [[Feb 5th, 2024]]
-- **16:28** [[quick capture]]:  [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/) #PetterAttia #Vo2Max
--
-- **16:01** [[quick capture]]:  https://discuss.logseq.com/t/plugins-that-should-be-built-in-to-the-core-app/20917?u=fbleagh
-- TODO #gerd #coffee after no coffee for a week or so, might be worth trying coffee 1 day to see if reflux worse.
-  SCHEDULED: <2024-02-12 Mon>
-- https://discuss.logseq.com/t/macros-and-commands-lets-share/9565?u=fbleagh #logseq
-- id:: 65c16ec5-3d92-49e0-a539-f95f2681c1a3
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_05/2024-10-13T21_15_58.340Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_02_05/2024-10-13T21_15_58.340Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index 18b6fbc..0000000
--- a/logseq/bak/journals/2024_02_05/2024-10-13T21_15_58.340Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- How to move #Obisdian attachments?
-	- doing manually for now
-- ~~Omnivore?~~
-	- too heavy for now
-	- TODO Check again
-	  SCHEDULED: <2024-03-05 Mon>
-- [[logseq]] global hotkey?
-	- Nope - not yet https://discuss.logseq.com/t/request-how-do-i-minimise-to-the-system-tray-on-exit/21772
-- Followed up on ((65c141f7-0206-4b54-8be8-b7a36b70096e))
-- DONE move grammys
-  completed:: [[Feb 5th, 2024]]
-- **16:28** [[quick capture]]:  [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/) #PetterAttia #Vo2Max
--
-- **16:01** [[quick capture]]:  https://discuss.logseq.com/t/plugins-that-should-be-built-in-to-the-core-app/20917?u=fbleagh
-- TODO #gerd #coffee after no coffee for a week or so, might be worth trying coffee 1 day to see if reflux worse.
-  SCHEDULED: <2024-02-12 Mon>
-- https://discuss.logseq.com/t/macros-and-commands-lets-share/9565?u=fbleagh #logseq
-- id:: 65c16ec5-3d92-49e0-a539-f95f2681c1a3
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_05/2024-10-14T13_27_03.722Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_02_05/2024-10-14T13_27_03.722Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index 18b6fbc..0000000
--- a/logseq/bak/journals/2024_02_05/2024-10-14T13_27_03.722Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- How to move #Obisdian attachments?
-	- doing manually for now
-- ~~Omnivore?~~
-	- too heavy for now
-	- TODO Check again
-	  SCHEDULED: <2024-03-05 Mon>
-- [[logseq]] global hotkey?
-	- Nope - not yet https://discuss.logseq.com/t/request-how-do-i-minimise-to-the-system-tray-on-exit/21772
-- Followed up on ((65c141f7-0206-4b54-8be8-b7a36b70096e))
-- DONE move grammys
-  completed:: [[Feb 5th, 2024]]
-- **16:28** [[quick capture]]:  [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/) #PetterAttia #Vo2Max
--
-- **16:01** [[quick capture]]:  https://discuss.logseq.com/t/plugins-that-should-be-built-in-to-the-core-app/20917?u=fbleagh
-- TODO #gerd #coffee after no coffee for a week or so, might be worth trying coffee 1 day to see if reflux worse.
-  SCHEDULED: <2024-02-12 Mon>
-- https://discuss.logseq.com/t/macros-and-commands-lets-share/9565?u=fbleagh #logseq
-- id:: 65c16ec5-3d92-49e0-a539-f95f2681c1a3
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_05/2024-10-23T14_06_12.252Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_02_05/2024-10-23T14_06_12.252Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index 18b6fbc..0000000
--- a/logseq/bak/journals/2024_02_05/2024-10-23T14_06_12.252Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- How to move #Obisdian attachments?
-	- doing manually for now
-- ~~Omnivore?~~
-	- too heavy for now
-	- TODO Check again
-	  SCHEDULED: <2024-03-05 Mon>
-- [[logseq]] global hotkey?
-	- Nope - not yet https://discuss.logseq.com/t/request-how-do-i-minimise-to-the-system-tray-on-exit/21772
-- Followed up on ((65c141f7-0206-4b54-8be8-b7a36b70096e))
-- DONE move grammys
-  completed:: [[Feb 5th, 2024]]
-- **16:28** [[quick capture]]:  [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/) #PetterAttia #Vo2Max
--
-- **16:01** [[quick capture]]:  https://discuss.logseq.com/t/plugins-that-should-be-built-in-to-the-core-app/20917?u=fbleagh
-- TODO #gerd #coffee after no coffee for a week or so, might be worth trying coffee 1 day to see if reflux worse.
-  SCHEDULED: <2024-02-12 Mon>
-- https://discuss.logseq.com/t/macros-and-commands-lets-share/9565?u=fbleagh #logseq
-- id:: 65c16ec5-3d92-49e0-a539-f95f2681c1a3
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_06/2024-10-08T13_58_14.894Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/journals/2024_02_06/2024-10-08T13_58_14.894Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index fb668a8..0000000
--- a/logseq/bak/journals/2024_02_06/2024-10-08T13_58_14.894Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- TODO https://old.reddit.com/r/AutoHotkey/comments/fp4arm/showhide_app_bring_it_to_the_front/ #logseq 
-  SCHEDULED: <2024-02-06 Tue>
-  :LOGBOOK:
-  CLOCK: [2024-02-06 Tue 12:17:06]--[2024-02-06 Tue 12:17:07] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:17:08]--[2024-02-06 Tue 12:17:09] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:18:27]--[2024-02-06 Tue 12:18:28] =>  00:00:01
-  :END:
--
-- DONE #equinix #Justin / #Dave - make sure you have opened a Profile instead of a work ticket (profile lets oyu come and go).  They recommended checking with the support desk to confirmm all is good and no delays onsite.
-  completed:: [[Feb 6th, 2024]]
-- DONE [[Equinix]] pce rate card - now that we have to allow with BYOL licenses, do we need a new rate card?
-  completed:: [[Feb 6th, 2024]]
-	- in a VMware BYOL situation, do you have a seperate rate card for that, or does that fallt hrough as "custom"?
-		- *Today, BYOL means a fixed discount on the vRAM rate.  It's standard, but not published.* #DaveHawley
-	- do you guys have a plan to move forward on the VMware licensing issue yet? I heard that BYOL is now ok, but we still can't resell?
-		- *We can't resell yet, correct.  We're revisiting the pricing model given the new VMware framework.  These discussions are underway.*  #DaveHawley
--
-- https://static.toolsontech.com/queries/default/ #logseq
-	- Some cool query exampples for the daily jounal
-	-
-- DONE Ping Kettle and Fire soups
-  completed:: [[Feb 6th, 2024]]
-	- Butter curry discontinued
-	- mushroom bisque added
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_06/2024-10-09T14_14_46.374Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/journals/2024_02_06/2024-10-09T14_14_46.374Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index fb668a8..0000000
--- a/logseq/bak/journals/2024_02_06/2024-10-09T14_14_46.374Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- TODO https://old.reddit.com/r/AutoHotkey/comments/fp4arm/showhide_app_bring_it_to_the_front/ #logseq 
-  SCHEDULED: <2024-02-06 Tue>
-  :LOGBOOK:
-  CLOCK: [2024-02-06 Tue 12:17:06]--[2024-02-06 Tue 12:17:07] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:17:08]--[2024-02-06 Tue 12:17:09] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:18:27]--[2024-02-06 Tue 12:18:28] =>  00:00:01
-  :END:
--
-- DONE #equinix #Justin / #Dave - make sure you have opened a Profile instead of a work ticket (profile lets oyu come and go).  They recommended checking with the support desk to confirmm all is good and no delays onsite.
-  completed:: [[Feb 6th, 2024]]
-- DONE [[Equinix]] pce rate card - now that we have to allow with BYOL licenses, do we need a new rate card?
-  completed:: [[Feb 6th, 2024]]
-	- in a VMware BYOL situation, do you have a seperate rate card for that, or does that fallt hrough as "custom"?
-		- *Today, BYOL means a fixed discount on the vRAM rate.  It's standard, but not published.* #DaveHawley
-	- do you guys have a plan to move forward on the VMware licensing issue yet? I heard that BYOL is now ok, but we still can't resell?
-		- *We can't resell yet, correct.  We're revisiting the pricing model given the new VMware framework.  These discussions are underway.*  #DaveHawley
--
-- https://static.toolsontech.com/queries/default/ #logseq
-	- Some cool query exampples for the daily jounal
-	-
-- DONE Ping Kettle and Fire soups
-  completed:: [[Feb 6th, 2024]]
-	- Butter curry discontinued
-	- mushroom bisque added
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_06/2024-10-10T13_06_07.640Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_02_06/2024-10-10T13_06_07.640Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index fb668a8..0000000
--- a/logseq/bak/journals/2024_02_06/2024-10-10T13_06_07.640Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- TODO https://old.reddit.com/r/AutoHotkey/comments/fp4arm/showhide_app_bring_it_to_the_front/ #logseq 
-  SCHEDULED: <2024-02-06 Tue>
-  :LOGBOOK:
-  CLOCK: [2024-02-06 Tue 12:17:06]--[2024-02-06 Tue 12:17:07] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:17:08]--[2024-02-06 Tue 12:17:09] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:18:27]--[2024-02-06 Tue 12:18:28] =>  00:00:01
-  :END:
--
-- DONE #equinix #Justin / #Dave - make sure you have opened a Profile instead of a work ticket (profile lets oyu come and go).  They recommended checking with the support desk to confirmm all is good and no delays onsite.
-  completed:: [[Feb 6th, 2024]]
-- DONE [[Equinix]] pce rate card - now that we have to allow with BYOL licenses, do we need a new rate card?
-  completed:: [[Feb 6th, 2024]]
-	- in a VMware BYOL situation, do you have a seperate rate card for that, or does that fallt hrough as "custom"?
-		- *Today, BYOL means a fixed discount on the vRAM rate.  It's standard, but not published.* #DaveHawley
-	- do you guys have a plan to move forward on the VMware licensing issue yet? I heard that BYOL is now ok, but we still can't resell?
-		- *We can't resell yet, correct.  We're revisiting the pricing model given the new VMware framework.  These discussions are underway.*  #DaveHawley
--
-- https://static.toolsontech.com/queries/default/ #logseq
-	- Some cool query exampples for the daily jounal
-	-
-- DONE Ping Kettle and Fire soups
-  completed:: [[Feb 6th, 2024]]
-	- Butter curry discontinued
-	- mushroom bisque added
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_06/2024-10-11T12_58_41.755Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_02_06/2024-10-11T12_58_41.755Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index fb668a8..0000000
--- a/logseq/bak/journals/2024_02_06/2024-10-11T12_58_41.755Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- TODO https://old.reddit.com/r/AutoHotkey/comments/fp4arm/showhide_app_bring_it_to_the_front/ #logseq 
-  SCHEDULED: <2024-02-06 Tue>
-  :LOGBOOK:
-  CLOCK: [2024-02-06 Tue 12:17:06]--[2024-02-06 Tue 12:17:07] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:17:08]--[2024-02-06 Tue 12:17:09] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:18:27]--[2024-02-06 Tue 12:18:28] =>  00:00:01
-  :END:
--
-- DONE #equinix #Justin / #Dave - make sure you have opened a Profile instead of a work ticket (profile lets oyu come and go).  They recommended checking with the support desk to confirmm all is good and no delays onsite.
-  completed:: [[Feb 6th, 2024]]
-- DONE [[Equinix]] pce rate card - now that we have to allow with BYOL licenses, do we need a new rate card?
-  completed:: [[Feb 6th, 2024]]
-	- in a VMware BYOL situation, do you have a seperate rate card for that, or does that fallt hrough as "custom"?
-		- *Today, BYOL means a fixed discount on the vRAM rate.  It's standard, but not published.* #DaveHawley
-	- do you guys have a plan to move forward on the VMware licensing issue yet? I heard that BYOL is now ok, but we still can't resell?
-		- *We can't resell yet, correct.  We're revisiting the pricing model given the new VMware framework.  These discussions are underway.*  #DaveHawley
--
-- https://static.toolsontech.com/queries/default/ #logseq
-	- Some cool query exampples for the daily jounal
-	-
-- DONE Ping Kettle and Fire soups
-  completed:: [[Feb 6th, 2024]]
-	- Butter curry discontinued
-	- mushroom bisque added
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_06/2024-10-13T21_15_58.342Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/journals/2024_02_06/2024-10-13T21_15_58.342Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index fb668a8..0000000
--- a/logseq/bak/journals/2024_02_06/2024-10-13T21_15_58.342Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- TODO https://old.reddit.com/r/AutoHotkey/comments/fp4arm/showhide_app_bring_it_to_the_front/ #logseq 
-  SCHEDULED: <2024-02-06 Tue>
-  :LOGBOOK:
-  CLOCK: [2024-02-06 Tue 12:17:06]--[2024-02-06 Tue 12:17:07] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:17:08]--[2024-02-06 Tue 12:17:09] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:18:27]--[2024-02-06 Tue 12:18:28] =>  00:00:01
-  :END:
--
-- DONE #equinix #Justin / #Dave - make sure you have opened a Profile instead of a work ticket (profile lets oyu come and go).  They recommended checking with the support desk to confirmm all is good and no delays onsite.
-  completed:: [[Feb 6th, 2024]]
-- DONE [[Equinix]] pce rate card - now that we have to allow with BYOL licenses, do we need a new rate card?
-  completed:: [[Feb 6th, 2024]]
-	- in a VMware BYOL situation, do you have a seperate rate card for that, or does that fallt hrough as "custom"?
-		- *Today, BYOL means a fixed discount on the vRAM rate.  It's standard, but not published.* #DaveHawley
-	- do you guys have a plan to move forward on the VMware licensing issue yet? I heard that BYOL is now ok, but we still can't resell?
-		- *We can't resell yet, correct.  We're revisiting the pricing model given the new VMware framework.  These discussions are underway.*  #DaveHawley
--
-- https://static.toolsontech.com/queries/default/ #logseq
-	- Some cool query exampples for the daily jounal
-	-
-- DONE Ping Kettle and Fire soups
-  completed:: [[Feb 6th, 2024]]
-	- Butter curry discontinued
-	- mushroom bisque added
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_06/2024-10-14T13_27_03.725Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_02_06/2024-10-14T13_27_03.725Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index fb668a8..0000000
--- a/logseq/bak/journals/2024_02_06/2024-10-14T13_27_03.725Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- TODO https://old.reddit.com/r/AutoHotkey/comments/fp4arm/showhide_app_bring_it_to_the_front/ #logseq 
-  SCHEDULED: <2024-02-06 Tue>
-  :LOGBOOK:
-  CLOCK: [2024-02-06 Tue 12:17:06]--[2024-02-06 Tue 12:17:07] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:17:08]--[2024-02-06 Tue 12:17:09] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:18:27]--[2024-02-06 Tue 12:18:28] =>  00:00:01
-  :END:
--
-- DONE #equinix #Justin / #Dave - make sure you have opened a Profile instead of a work ticket (profile lets oyu come and go).  They recommended checking with the support desk to confirmm all is good and no delays onsite.
-  completed:: [[Feb 6th, 2024]]
-- DONE [[Equinix]] pce rate card - now that we have to allow with BYOL licenses, do we need a new rate card?
-  completed:: [[Feb 6th, 2024]]
-	- in a VMware BYOL situation, do you have a seperate rate card for that, or does that fallt hrough as "custom"?
-		- *Today, BYOL means a fixed discount on the vRAM rate.  It's standard, but not published.* #DaveHawley
-	- do you guys have a plan to move forward on the VMware licensing issue yet? I heard that BYOL is now ok, but we still can't resell?
-		- *We can't resell yet, correct.  We're revisiting the pricing model given the new VMware framework.  These discussions are underway.*  #DaveHawley
--
-- https://static.toolsontech.com/queries/default/ #logseq
-	- Some cool query exampples for the daily jounal
-	-
-- DONE Ping Kettle and Fire soups
-  completed:: [[Feb 6th, 2024]]
-	- Butter curry discontinued
-	- mushroom bisque added
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_06/2024-10-23T14_06_12.256Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_02_06/2024-10-23T14_06_12.256Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index fb668a8..0000000
--- a/logseq/bak/journals/2024_02_06/2024-10-23T14_06_12.256Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- TODO https://old.reddit.com/r/AutoHotkey/comments/fp4arm/showhide_app_bring_it_to_the_front/ #logseq 
-  SCHEDULED: <2024-02-06 Tue>
-  :LOGBOOK:
-  CLOCK: [2024-02-06 Tue 12:17:06]--[2024-02-06 Tue 12:17:07] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:17:08]--[2024-02-06 Tue 12:17:09] =>  00:00:01
-  CLOCK: [2024-02-06 Tue 12:18:27]--[2024-02-06 Tue 12:18:28] =>  00:00:01
-  :END:
--
-- DONE #equinix #Justin / #Dave - make sure you have opened a Profile instead of a work ticket (profile lets oyu come and go).  They recommended checking with the support desk to confirmm all is good and no delays onsite.
-  completed:: [[Feb 6th, 2024]]
-- DONE [[Equinix]] pce rate card - now that we have to allow with BYOL licenses, do we need a new rate card?
-  completed:: [[Feb 6th, 2024]]
-	- in a VMware BYOL situation, do you have a seperate rate card for that, or does that fallt hrough as "custom"?
-		- *Today, BYOL means a fixed discount on the vRAM rate.  It's standard, but not published.* #DaveHawley
-	- do you guys have a plan to move forward on the VMware licensing issue yet? I heard that BYOL is now ok, but we still can't resell?
-		- *We can't resell yet, correct.  We're revisiting the pricing model given the new VMware framework.  These discussions are underway.*  #DaveHawley
--
-- https://static.toolsontech.com/queries/default/ #logseq
-	- Some cool query exampples for the daily jounal
-	-
-- DONE Ping Kettle and Fire soups
-  completed:: [[Feb 6th, 2024]]
-	- Butter curry discontinued
-	- mushroom bisque added
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_07/2024-02-09T14_30_58.338Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md b/logseq/bak/journals/2024_02_07/2024-02-09T14_30_58.338Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index b66e00d..0000000
--- a/logseq/bak/journals/2024_02_07/2024-02-09T14_30_58.338Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,15 +0,0 @@
--
-- #oswald
-- #equinix discuss PCE compute nodes 13:03
-	- Equinix were showing some interest and wanted to see if we were planning anything for PCE. I basically said that I wasn'r aware of any roadmap, but if we start bringing one out (or they find a lot of interest) we'll reconnect
-		-
-- #HistamineIntolerance
-	- https://www.seekinghealth.com/collections/dirty-genes-dao-support/dirty-genes%E2%84%A2_dao
-	- [[Histamine Intolerace Starter Guide- Reddit]]
-	- TODO read "Histamine Sensitivity: An Uncommon Recognized Cause of Living Laryngopharyngeal Reflux Symptoms and Signs—A Case Report"
-		- ![alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and.pdf](../assets/alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and_1707335925104_0.pdf)
-	-
-	-
-	-
-	-
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_07/2024-02-10T15_11_40.957Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md b/logseq/bak/journals/2024_02_07/2024-02-10T15_11_40.957Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index b66e00d..0000000
--- a/logseq/bak/journals/2024_02_07/2024-02-10T15_11_40.957Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,15 +0,0 @@
--
-- #oswald
-- #equinix discuss PCE compute nodes 13:03
-	- Equinix were showing some interest and wanted to see if we were planning anything for PCE. I basically said that I wasn'r aware of any roadmap, but if we start bringing one out (or they find a lot of interest) we'll reconnect
-		-
-- #HistamineIntolerance
-	- https://www.seekinghealth.com/collections/dirty-genes-dao-support/dirty-genes%E2%84%A2_dao
-	- [[Histamine Intolerace Starter Guide- Reddit]]
-	- TODO read "Histamine Sensitivity: An Uncommon Recognized Cause of Living Laryngopharyngeal Reflux Symptoms and Signs—A Case Report"
-		- ![alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and.pdf](../assets/alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and_1707335925104_0.pdf)
-	-
-	-
-	-
-	-
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_07/2024-02-11T02_32_14.744Z.android.sync-conflict-20250817-085626-UULL5XD.md b/logseq/bak/journals/2024_02_07/2024-02-11T02_32_14.744Z.android.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index b66e00d..0000000
--- a/logseq/bak/journals/2024_02_07/2024-02-11T02_32_14.744Z.android.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,15 +0,0 @@
--
-- #oswald
-- #equinix discuss PCE compute nodes 13:03
-	- Equinix were showing some interest and wanted to see if we were planning anything for PCE. I basically said that I wasn'r aware of any roadmap, but if we start bringing one out (or they find a lot of interest) we'll reconnect
-		-
-- #HistamineIntolerance
-	- https://www.seekinghealth.com/collections/dirty-genes-dao-support/dirty-genes%E2%84%A2_dao
-	- [[Histamine Intolerace Starter Guide- Reddit]]
-	- TODO read "Histamine Sensitivity: An Uncommon Recognized Cause of Living Laryngopharyngeal Reflux Symptoms and Signs—A Case Report"
-		- ![alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and.pdf](../assets/alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and_1707335925104_0.pdf)
-	-
-	-
-	-
-	-
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_08/2024-10-08T13_58_14.896Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md b/logseq/bak/journals/2024_02_08/2024-10-08T13_58_14.896Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index 80d8f8b..0000000
--- a/logseq/bak/journals/2024_02_08/2024-10-08T13_58_14.896Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- DONE fix navidrome generations #selfhosted
-  completed:: [[Feb 8th, 2024]]
-	- 2 generations
-- TODO https://github.com/omnivore-app/logseq-omnivore/issues/178
-  SCHEDULED: <2024-02-09 Fri>
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_08/2024-10-09T14_14_46.375Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_02_08/2024-10-09T14_14_46.375Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 80d8f8b..0000000
--- a/logseq/bak/journals/2024_02_08/2024-10-09T14_14_46.375Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- DONE fix navidrome generations #selfhosted
-  completed:: [[Feb 8th, 2024]]
-	- 2 generations
-- TODO https://github.com/omnivore-app/logseq-omnivore/issues/178
-  SCHEDULED: <2024-02-09 Fri>
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_08/2024-10-10T13_06_07.641Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_02_08/2024-10-10T13_06_07.641Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 80d8f8b..0000000
--- a/logseq/bak/journals/2024_02_08/2024-10-10T13_06_07.641Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- DONE fix navidrome generations #selfhosted
-  completed:: [[Feb 8th, 2024]]
-	- 2 generations
-- TODO https://github.com/omnivore-app/logseq-omnivore/issues/178
-  SCHEDULED: <2024-02-09 Fri>
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_08/2024-10-11T12_58_41.757Z.Desktop.sync-conflict-20250817-085609-UULL5XD.md b/logseq/bak/journals/2024_02_08/2024-10-11T12_58_41.757Z.Desktop.sync-conflict-20250817-085609-UULL5XD.md
deleted file mode 100644
index 80d8f8b..0000000
--- a/logseq/bak/journals/2024_02_08/2024-10-11T12_58_41.757Z.Desktop.sync-conflict-20250817-085609-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- DONE fix navidrome generations #selfhosted
-  completed:: [[Feb 8th, 2024]]
-	- 2 generations
-- TODO https://github.com/omnivore-app/logseq-omnivore/issues/178
-  SCHEDULED: <2024-02-09 Fri>
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_08/2024-10-13T21_15_58.344Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/journals/2024_02_08/2024-10-13T21_15_58.344Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 80d8f8b..0000000
--- a/logseq/bak/journals/2024_02_08/2024-10-13T21_15_58.344Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- DONE fix navidrome generations #selfhosted
-  completed:: [[Feb 8th, 2024]]
-	- 2 generations
-- TODO https://github.com/omnivore-app/logseq-omnivore/issues/178
-  SCHEDULED: <2024-02-09 Fri>
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_08/2024-10-14T13_27_03.727Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md b/logseq/bak/journals/2024_02_08/2024-10-14T13_27_03.727Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index 80d8f8b..0000000
--- a/logseq/bak/journals/2024_02_08/2024-10-14T13_27_03.727Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- DONE fix navidrome generations #selfhosted
-  completed:: [[Feb 8th, 2024]]
-	- 2 generations
-- TODO https://github.com/omnivore-app/logseq-omnivore/issues/178
-  SCHEDULED: <2024-02-09 Fri>
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_08/2024-10-23T14_06_12.259Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_02_08/2024-10-23T14_06_12.259Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 80d8f8b..0000000
--- a/logseq/bak/journals/2024_02_08/2024-10-23T14_06_12.259Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- DONE fix navidrome generations #selfhosted
-  completed:: [[Feb 8th, 2024]]
-	- 2 generations
-- TODO https://github.com/omnivore-app/logseq-omnivore/issues/178
-  SCHEDULED: <2024-02-09 Fri>
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_09/2024-10-08T13_58_14.898Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/journals/2024_02_09/2024-10-08T13_58_14.898Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 5862e56..0000000
--- a/logseq/bak/journals/2024_02_09/2024-10-08T13_58_14.898Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,13 +0,0 @@
-- **07:17** [[quick capture]]:  [(Almost) Every infrastructure decision I endorse or regret after 4 years running infrastructure at a startup · Jack's home on the web](https://cep.dev/posts/every-infrastructure-decision-i-endorse-or-regret-after-4-years-running-infrastructure-at-a-startup/)
--
-- #pce silvercreek is GLCP on-repm - part of PCE disconnected
-- TODO research chairs for sara
-  SCHEDULED: <2024-02-10 Sat>
--
--
--
--
-- SCHEDULED: <2024-02-09 Fri>
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_09/2024-10-09T14_14_46.377Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md b/logseq/bak/journals/2024_02_09/2024-10-09T14_14_46.377Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index 5862e56..0000000
--- a/logseq/bak/journals/2024_02_09/2024-10-09T14_14_46.377Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md
+++ /dev/null
@@ -1,13 +0,0 @@
-- **07:17** [[quick capture]]:  [(Almost) Every infrastructure decision I endorse or regret after 4 years running infrastructure at a startup · Jack's home on the web](https://cep.dev/posts/every-infrastructure-decision-i-endorse-or-regret-after-4-years-running-infrastructure-at-a-startup/)
--
-- #pce silvercreek is GLCP on-repm - part of PCE disconnected
-- TODO research chairs for sara
-  SCHEDULED: <2024-02-10 Sat>
--
--
--
--
-- SCHEDULED: <2024-02-09 Fri>
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_09/2024-10-10T13_06_07.642Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_02_09/2024-10-10T13_06_07.642Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 5862e56..0000000
--- a/logseq/bak/journals/2024_02_09/2024-10-10T13_06_07.642Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,13 +0,0 @@
-- **07:17** [[quick capture]]:  [(Almost) Every infrastructure decision I endorse or regret after 4 years running infrastructure at a startup · Jack's home on the web](https://cep.dev/posts/every-infrastructure-decision-i-endorse-or-regret-after-4-years-running-infrastructure-at-a-startup/)
--
-- #pce silvercreek is GLCP on-repm - part of PCE disconnected
-- TODO research chairs for sara
-  SCHEDULED: <2024-02-10 Sat>
--
--
--
--
-- SCHEDULED: <2024-02-09 Fri>
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_09/2024-10-11T12_58_41.758Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md b/logseq/bak/journals/2024_02_09/2024-10-11T12_58_41.758Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index 5862e56..0000000
--- a/logseq/bak/journals/2024_02_09/2024-10-11T12_58_41.758Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,13 +0,0 @@
-- **07:17** [[quick capture]]:  [(Almost) Every infrastructure decision I endorse or regret after 4 years running infrastructure at a startup · Jack's home on the web](https://cep.dev/posts/every-infrastructure-decision-i-endorse-or-regret-after-4-years-running-infrastructure-at-a-startup/)
--
-- #pce silvercreek is GLCP on-repm - part of PCE disconnected
-- TODO research chairs for sara
-  SCHEDULED: <2024-02-10 Sat>
--
--
--
--
-- SCHEDULED: <2024-02-09 Fri>
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_09/2024-10-13T21_15_58.346Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md b/logseq/bak/journals/2024_02_09/2024-10-13T21_15_58.346Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index 5862e56..0000000
--- a/logseq/bak/journals/2024_02_09/2024-10-13T21_15_58.346Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,13 +0,0 @@
-- **07:17** [[quick capture]]:  [(Almost) Every infrastructure decision I endorse or regret after 4 years running infrastructure at a startup · Jack's home on the web](https://cep.dev/posts/every-infrastructure-decision-i-endorse-or-regret-after-4-years-running-infrastructure-at-a-startup/)
--
-- #pce silvercreek is GLCP on-repm - part of PCE disconnected
-- TODO research chairs for sara
-  SCHEDULED: <2024-02-10 Sat>
--
--
--
--
-- SCHEDULED: <2024-02-09 Fri>
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_09/2024-10-14T13_27_03.729Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_02_09/2024-10-14T13_27_03.729Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 5862e56..0000000
--- a/logseq/bak/journals/2024_02_09/2024-10-14T13_27_03.729Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,13 +0,0 @@
-- **07:17** [[quick capture]]:  [(Almost) Every infrastructure decision I endorse or regret after 4 years running infrastructure at a startup · Jack's home on the web](https://cep.dev/posts/every-infrastructure-decision-i-endorse-or-regret-after-4-years-running-infrastructure-at-a-startup/)
--
-- #pce silvercreek is GLCP on-repm - part of PCE disconnected
-- TODO research chairs for sara
-  SCHEDULED: <2024-02-10 Sat>
--
--
--
--
-- SCHEDULED: <2024-02-09 Fri>
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_09/2024-10-23T14_06_12.263Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/journals/2024_02_09/2024-10-23T14_06_12.263Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 5862e56..0000000
--- a/logseq/bak/journals/2024_02_09/2024-10-23T14_06_12.263Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,13 +0,0 @@
-- **07:17** [[quick capture]]:  [(Almost) Every infrastructure decision I endorse or regret after 4 years running infrastructure at a startup · Jack's home on the web](https://cep.dev/posts/every-infrastructure-decision-i-endorse-or-regret-after-4-years-running-infrastructure-at-a-startup/)
--
-- #pce silvercreek is GLCP on-repm - part of PCE disconnected
-- TODO research chairs for sara
-  SCHEDULED: <2024-02-10 Sat>
--
--
--
--
-- SCHEDULED: <2024-02-09 Fri>
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_13/2024-02-15T23_45_45.155Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_02_13/2024-02-15T23_45_45.155Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index f96964c..0000000
--- a/logseq/bak/journals/2024_02_13/2024-02-15T23_45_45.155Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,14 +0,0 @@
-- TODO Email Lenny re Microsoft roles
-- DONE Reply Caroline
-  completed:: [[Feb 13th, 2024]]
-- DONE  Submit March leave
-  completed:: [[Feb 13th, 2024]]
-- TODO Chase Biz CC follow-up
-	- Left msg for sam 11:22 on 2122455320
-	- Sam called - checking with CC dept 12:47
-	- removed freezes
-	- Sam chasing CC on [[Feb 14th, 2024]]
-- DONE  Bobsled record
-  completed:: [[Feb 13th, 2024]]
-	- Emailed MArtin to get update
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_13/2024-02-24T02_15_45.927Z.android.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/journals/2024_02_13/2024-02-24T02_15_45.927Z.android.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 33be812..0000000
--- a/logseq/bak/journals/2024_02_13/2024-02-24T02_15_45.927Z.android.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- **18:35** [[quick capture]]:  [Integration testing with NixOS in Github Actions · Jon Seager](https://jnsgr.uk/2024/02/nixos-vms-in-github-actions/) #Nixos
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_13/2024-03-25T13_50_06.750Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_02_13/2024-03-25T13_50_06.750Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index eb94325..0000000
--- a/logseq/bak/journals/2024_02_13/2024-03-25T13_50_06.750Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,16 +0,0 @@
-- TODO Email Lenny 
-  SCHEDULED: <2024-02-16 Fri>
-	-
-- DONE Reply Caroline
-  completed:: [[Feb 13th, 2024]]
-- DONE  Submit March leave
-  completed:: [[Feb 13th, 2024]]
-- TODO Chase Biz CC follow-up
-	- Left msg for sam 11:22 on 2122455320
-	- Sam called - checking with CC dept 12:47
-	- removed freezes
-	- Sam chasing CC on [[Feb 14th, 2024]]
-- DONE  Bobsled record
-  completed:: [[Feb 13th, 2024]]
-	- Emailed MArtin to get update
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_13/2024-03-25T20_14_56.064Z.android.sync-conflict-20250817-085620-UULL5XD.md b/logseq/bak/journals/2024_02_13/2024-03-25T20_14_56.064Z.android.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index eb94325..0000000
--- a/logseq/bak/journals/2024_02_13/2024-03-25T20_14_56.064Z.android.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,16 +0,0 @@
-- TODO Email Lenny 
-  SCHEDULED: <2024-02-16 Fri>
-	-
-- DONE Reply Caroline
-  completed:: [[Feb 13th, 2024]]
-- DONE  Submit March leave
-  completed:: [[Feb 13th, 2024]]
-- TODO Chase Biz CC follow-up
-	- Left msg for sam 11:22 on 2122455320
-	- Sam called - checking with CC dept 12:47
-	- removed freezes
-	- Sam chasing CC on [[Feb 14th, 2024]]
-- DONE  Bobsled record
-  completed:: [[Feb 13th, 2024]]
-	- Emailed MArtin to get update
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_19/2024-10-08T13_58_14.899Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/journals/2024_02_19/2024-10-08T13_58_14.899Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 1ee2930..0000000
--- a/logseq/bak/journals/2024_02_19/2024-10-08T13_58_14.899Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- TODO Google sheets button to add 10mins?
-  SCHEDULED: <2024-02-20 Tue>
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_19/2024-10-09T14_14_46.378Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md b/logseq/bak/journals/2024_02_19/2024-10-09T14_14_46.378Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 1ee2930..0000000
--- a/logseq/bak/journals/2024_02_19/2024-10-09T14_14_46.378Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- TODO Google sheets button to add 10mins?
-  SCHEDULED: <2024-02-20 Tue>
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_19/2024-10-10T13_06_07.643Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md b/logseq/bak/journals/2024_02_19/2024-10-10T13_06_07.643Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index 1ee2930..0000000
--- a/logseq/bak/journals/2024_02_19/2024-10-10T13_06_07.643Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- TODO Google sheets button to add 10mins?
-  SCHEDULED: <2024-02-20 Tue>
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_19/2024-10-11T12_58_41.759Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_02_19/2024-10-11T12_58_41.759Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 1ee2930..0000000
--- a/logseq/bak/journals/2024_02_19/2024-10-11T12_58_41.759Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- TODO Google sheets button to add 10mins?
-  SCHEDULED: <2024-02-20 Tue>
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_19/2024-10-13T21_15_58.347Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/journals/2024_02_19/2024-10-13T21_15_58.347Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 1ee2930..0000000
--- a/logseq/bak/journals/2024_02_19/2024-10-13T21_15_58.347Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- TODO Google sheets button to add 10mins?
-  SCHEDULED: <2024-02-20 Tue>
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_19/2024-10-14T13_27_03.731Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_02_19/2024-10-14T13_27_03.731Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 1ee2930..0000000
--- a/logseq/bak/journals/2024_02_19/2024-10-14T13_27_03.731Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- TODO Google sheets button to add 10mins?
-  SCHEDULED: <2024-02-20 Tue>
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_19/2024-10-23T14_06_12.266Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/journals/2024_02_19/2024-10-23T14_06_12.266Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index 1ee2930..0000000
--- a/logseq/bak/journals/2024_02_19/2024-10-23T14_06_12.266Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- TODO Google sheets button to add 10mins?
-  SCHEDULED: <2024-02-20 Tue>
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_20/2024-10-08T13_58_14.901Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/journals/2024_02_20/2024-10-08T13_58_14.901Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 0d3b497..0000000
--- a/logseq/bak/journals/2024_02_20/2024-10-08T13_58_14.901Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Update MBR doc
-- TODO read Gideon the ninth
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_20/2024-10-09T14_14_46.379Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/journals/2024_02_20/2024-10-09T14_14_46.379Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 0d3b497..0000000
--- a/logseq/bak/journals/2024_02_20/2024-10-09T14_14_46.379Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Update MBR doc
-- TODO read Gideon the ninth
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_20/2024-10-10T13_06_07.644Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_02_20/2024-10-10T13_06_07.644Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 0d3b497..0000000
--- a/logseq/bak/journals/2024_02_20/2024-10-10T13_06_07.644Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Update MBR doc
-- TODO read Gideon the ninth
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_20/2024-10-11T12_58_41.761Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_02_20/2024-10-11T12_58_41.761Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 0d3b497..0000000
--- a/logseq/bak/journals/2024_02_20/2024-10-11T12_58_41.761Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Update MBR doc
-- TODO read Gideon the ninth
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_20/2024-10-13T21_15_58.349Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/journals/2024_02_20/2024-10-13T21_15_58.349Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 0d3b497..0000000
--- a/logseq/bak/journals/2024_02_20/2024-10-13T21_15_58.349Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Update MBR doc
-- TODO read Gideon the ninth
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_20/2024-10-14T13_27_03.733Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/journals/2024_02_20/2024-10-14T13_27_03.733Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 0d3b497..0000000
--- a/logseq/bak/journals/2024_02_20/2024-10-14T13_27_03.733Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Update MBR doc
-- TODO read Gideon the ninth
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_20/2024-10-23T14_06_12.271Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md b/logseq/bak/journals/2024_02_20/2024-10-23T14_06_12.271Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index 0d3b497..0000000
--- a/logseq/bak/journals/2024_02_20/2024-10-23T14_06_12.271Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Update MBR doc
-- TODO read Gideon the ninth
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_21/2024-10-08T13_58_14.903Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/journals/2024_02_21/2024-10-08T13_58_14.903Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 7df0885..0000000
--- a/logseq/bak/journals/2024_02_21/2024-10-08T13_58_14.903Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
--
-- TODO OpsRamp for PCE@Equinix?
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_21/2024-10-09T14_14_46.381Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md b/logseq/bak/journals/2024_02_21/2024-10-09T14_14_46.381Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 7df0885..0000000
--- a/logseq/bak/journals/2024_02_21/2024-10-09T14_14_46.381Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
--
-- TODO OpsRamp for PCE@Equinix?
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_21/2024-10-10T13_06_07.646Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/journals/2024_02_21/2024-10-10T13_06_07.646Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 7df0885..0000000
--- a/logseq/bak/journals/2024_02_21/2024-10-10T13_06_07.646Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
--
-- TODO OpsRamp for PCE@Equinix?
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_21/2024-10-11T12_58_41.763Z.Desktop.sync-conflict-20250817-085631-UULL5XD.md b/logseq/bak/journals/2024_02_21/2024-10-11T12_58_41.763Z.Desktop.sync-conflict-20250817-085631-UULL5XD.md
deleted file mode 100644
index 7df0885..0000000
--- a/logseq/bak/journals/2024_02_21/2024-10-11T12_58_41.763Z.Desktop.sync-conflict-20250817-085631-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
--
-- TODO OpsRamp for PCE@Equinix?
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_21/2024-10-13T21_15_58.351Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/journals/2024_02_21/2024-10-13T21_15_58.351Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 7df0885..0000000
--- a/logseq/bak/journals/2024_02_21/2024-10-13T21_15_58.351Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
--
-- TODO OpsRamp for PCE@Equinix?
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_21/2024-10-14T13_27_03.735Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md b/logseq/bak/journals/2024_02_21/2024-10-14T13_27_03.735Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index 7df0885..0000000
--- a/logseq/bak/journals/2024_02_21/2024-10-14T13_27_03.735Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
--
-- TODO OpsRamp for PCE@Equinix?
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_21/2024-10-23T14_06_12.274Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md b/logseq/bak/journals/2024_02_21/2024-10-23T14_06_12.274Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index 7df0885..0000000
--- a/logseq/bak/journals/2024_02_21/2024-10-23T14_06_12.274Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
--
-- TODO OpsRamp for PCE@Equinix?
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_22/2024-10-08T13_58_14.905Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_02_22/2024-10-08T13_58_14.905Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index ba9baac..0000000
--- a/logseq/bak/journals/2024_02_22/2024-10-08T13_58_14.905Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- TODO read
-	- Thinking, Fast and Slow - Daniel Kahneman
-- Todo Ring marriott
-	- changed name
-	- can't merge - different room types
-	-
-- TODO Call Neurologists
-	- https://www.nyneurologists.com/provider/cindy-jadoo-md
-	- Cindy Jadoo, MD
-	- Appt: Thu, February 29 at 11:15 am
-		- Questions:
-			- accessibility
-			- bed once there?
-			- video visit / phone consult
-			- +stretcher accessible?
-			- medical necessity form for ambulance
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_22/2024-10-09T14_14_46.382Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_02_22/2024-10-09T14_14_46.382Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index ba9baac..0000000
--- a/logseq/bak/journals/2024_02_22/2024-10-09T14_14_46.382Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- TODO read
-	- Thinking, Fast and Slow - Daniel Kahneman
-- Todo Ring marriott
-	- changed name
-	- can't merge - different room types
-	-
-- TODO Call Neurologists
-	- https://www.nyneurologists.com/provider/cindy-jadoo-md
-	- Cindy Jadoo, MD
-	- Appt: Thu, February 29 at 11:15 am
-		- Questions:
-			- accessibility
-			- bed once there?
-			- video visit / phone consult
-			- +stretcher accessible?
-			- medical necessity form for ambulance
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_22/2024-10-10T13_06_07.647Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/journals/2024_02_22/2024-10-10T13_06_07.647Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index ba9baac..0000000
--- a/logseq/bak/journals/2024_02_22/2024-10-10T13_06_07.647Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- TODO read
-	- Thinking, Fast and Slow - Daniel Kahneman
-- Todo Ring marriott
-	- changed name
-	- can't merge - different room types
-	-
-- TODO Call Neurologists
-	- https://www.nyneurologists.com/provider/cindy-jadoo-md
-	- Cindy Jadoo, MD
-	- Appt: Thu, February 29 at 11:15 am
-		- Questions:
-			- accessibility
-			- bed once there?
-			- video visit / phone consult
-			- +stretcher accessible?
-			- medical necessity form for ambulance
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_22/2024-10-11T12_58_41.765Z.Desktop.sync-conflict-20250817-085606-UULL5XD.md b/logseq/bak/journals/2024_02_22/2024-10-11T12_58_41.765Z.Desktop.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index ba9baac..0000000
--- a/logseq/bak/journals/2024_02_22/2024-10-11T12_58_41.765Z.Desktop.sync-conflict-20250817-085606-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- TODO read
-	- Thinking, Fast and Slow - Daniel Kahneman
-- Todo Ring marriott
-	- changed name
-	- can't merge - different room types
-	-
-- TODO Call Neurologists
-	- https://www.nyneurologists.com/provider/cindy-jadoo-md
-	- Cindy Jadoo, MD
-	- Appt: Thu, February 29 at 11:15 am
-		- Questions:
-			- accessibility
-			- bed once there?
-			- video visit / phone consult
-			- +stretcher accessible?
-			- medical necessity form for ambulance
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_22/2024-10-13T21_15_58.352Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/journals/2024_02_22/2024-10-13T21_15_58.352Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index ba9baac..0000000
--- a/logseq/bak/journals/2024_02_22/2024-10-13T21_15_58.352Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- TODO read
-	- Thinking, Fast and Slow - Daniel Kahneman
-- Todo Ring marriott
-	- changed name
-	- can't merge - different room types
-	-
-- TODO Call Neurologists
-	- https://www.nyneurologists.com/provider/cindy-jadoo-md
-	- Cindy Jadoo, MD
-	- Appt: Thu, February 29 at 11:15 am
-		- Questions:
-			- accessibility
-			- bed once there?
-			- video visit / phone consult
-			- +stretcher accessible?
-			- medical necessity form for ambulance
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_22/2024-10-14T13_27_03.736Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md b/logseq/bak/journals/2024_02_22/2024-10-14T13_27_03.736Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index ba9baac..0000000
--- a/logseq/bak/journals/2024_02_22/2024-10-14T13_27_03.736Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- TODO read
-	- Thinking, Fast and Slow - Daniel Kahneman
-- Todo Ring marriott
-	- changed name
-	- can't merge - different room types
-	-
-- TODO Call Neurologists
-	- https://www.nyneurologists.com/provider/cindy-jadoo-md
-	- Cindy Jadoo, MD
-	- Appt: Thu, February 29 at 11:15 am
-		- Questions:
-			- accessibility
-			- bed once there?
-			- video visit / phone consult
-			- +stretcher accessible?
-			- medical necessity form for ambulance
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_22/2024-10-23T14_06_12.278Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_02_22/2024-10-23T14_06_12.278Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index ba9baac..0000000
--- a/logseq/bak/journals/2024_02_22/2024-10-23T14_06_12.278Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- TODO read
-	- Thinking, Fast and Slow - Daniel Kahneman
-- Todo Ring marriott
-	- changed name
-	- can't merge - different room types
-	-
-- TODO Call Neurologists
-	- https://www.nyneurologists.com/provider/cindy-jadoo-md
-	- Cindy Jadoo, MD
-	- Appt: Thu, February 29 at 11:15 am
-		- Questions:
-			- accessibility
-			- bed once there?
-			- video visit / phone consult
-			- +stretcher accessible?
-			- medical necessity form for ambulance
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_23/2024-10-08T13_58_14.906Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md b/logseq/bak/journals/2024_02_23/2024-10-08T13_58_14.906Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index 6a4dd0d..0000000
--- a/logseq/bak/journals/2024_02_23/2024-10-08T13_58_14.906Z.Desktop.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- TODO DimeADozen
-  SCHEDULED: <2024-03-23 Sat>
-- **21:15** [[quick capture]]: "per·fi·dy
-  
-  nounLITERARY
-  deceitfulness; untrustworthiness." Including link:
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_23/2024-10-09T14_14_46.384Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_02_23/2024-10-09T14_14_46.384Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index 6a4dd0d..0000000
--- a/logseq/bak/journals/2024_02_23/2024-10-09T14_14_46.384Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- TODO DimeADozen
-  SCHEDULED: <2024-03-23 Sat>
-- **21:15** [[quick capture]]: "per·fi·dy
-  
-  nounLITERARY
-  deceitfulness; untrustworthiness." Including link:
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_23/2024-10-10T13_06_07.648Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md b/logseq/bak/journals/2024_02_23/2024-10-10T13_06_07.648Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 6a4dd0d..0000000
--- a/logseq/bak/journals/2024_02_23/2024-10-10T13_06_07.648Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- TODO DimeADozen
-  SCHEDULED: <2024-03-23 Sat>
-- **21:15** [[quick capture]]: "per·fi·dy
-  
-  nounLITERARY
-  deceitfulness; untrustworthiness." Including link:
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_23/2024-10-11T12_58_41.766Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_02_23/2024-10-11T12_58_41.766Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 6a4dd0d..0000000
--- a/logseq/bak/journals/2024_02_23/2024-10-11T12_58_41.766Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- TODO DimeADozen
-  SCHEDULED: <2024-03-23 Sat>
-- **21:15** [[quick capture]]: "per·fi·dy
-  
-  nounLITERARY
-  deceitfulness; untrustworthiness." Including link:
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_23/2024-10-13T21_15_58.354Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_02_23/2024-10-13T21_15_58.354Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 6a4dd0d..0000000
--- a/logseq/bak/journals/2024_02_23/2024-10-13T21_15_58.354Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- TODO DimeADozen
-  SCHEDULED: <2024-03-23 Sat>
-- **21:15** [[quick capture]]: "per·fi·dy
-  
-  nounLITERARY
-  deceitfulness; untrustworthiness." Including link:
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_23/2024-10-14T13_27_03.737Z.Desktop.sync-conflict-20250817-085607-UULL5XD.md b/logseq/bak/journals/2024_02_23/2024-10-14T13_27_03.737Z.Desktop.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index 6a4dd0d..0000000
--- a/logseq/bak/journals/2024_02_23/2024-10-14T13_27_03.737Z.Desktop.sync-conflict-20250817-085607-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- TODO DimeADozen
-  SCHEDULED: <2024-03-23 Sat>
-- **21:15** [[quick capture]]: "per·fi·dy
-  
-  nounLITERARY
-  deceitfulness; untrustworthiness." Including link:
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_02_23/2024-10-23T14_06_12.281Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/journals/2024_02_23/2024-10-23T14_06_12.281Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 6a4dd0d..0000000
--- a/logseq/bak/journals/2024_02_23/2024-10-23T14_06_12.281Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- TODO DimeADozen
-  SCHEDULED: <2024-03-23 Sat>
-- **21:15** [[quick capture]]: "per·fi·dy
-  
-  nounLITERARY
-  deceitfulness; untrustworthiness." Including link:
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_08/2024-10-08T13_58_14.908Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/journals/2024_03_08/2024-10-08T13_58_14.908Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index a21f7de..0000000
--- a/logseq/bak/journals/2024_03_08/2024-10-08T13_58_14.908Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
-- TODO Follow nup on LHR bill review
-  SCHEDULED: <2024-04-08 Mon>
-	- Tallked to shae [[Mar 8th, 2024]]
-		- Said bill was for some insurance components
-			- Deductible: +$115.89
-			- Coinsurance: +$157.30
-	- We paid 884.11 on 1/29 (date of service, inperson)
-- TODO Follow up weill billing/
-  SCHEDULED: <2024-03-15 Fri>
-	- Weill Billing - Call Irvina on 646-962-5700 if we haven't heard back on refund
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_08/2024-10-09T14_14_46.385Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_03_08/2024-10-09T14_14_46.385Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index a21f7de..0000000
--- a/logseq/bak/journals/2024_03_08/2024-10-09T14_14_46.385Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
-- TODO Follow nup on LHR bill review
-  SCHEDULED: <2024-04-08 Mon>
-	- Tallked to shae [[Mar 8th, 2024]]
-		- Said bill was for some insurance components
-			- Deductible: +$115.89
-			- Coinsurance: +$157.30
-	- We paid 884.11 on 1/29 (date of service, inperson)
-- TODO Follow up weill billing/
-  SCHEDULED: <2024-03-15 Fri>
-	- Weill Billing - Call Irvina on 646-962-5700 if we haven't heard back on refund
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_08/2024-10-10T13_06_07.650Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_03_08/2024-10-10T13_06_07.650Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index a21f7de..0000000
--- a/logseq/bak/journals/2024_03_08/2024-10-10T13_06_07.650Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
-- TODO Follow nup on LHR bill review
-  SCHEDULED: <2024-04-08 Mon>
-	- Tallked to shae [[Mar 8th, 2024]]
-		- Said bill was for some insurance components
-			- Deductible: +$115.89
-			- Coinsurance: +$157.30
-	- We paid 884.11 on 1/29 (date of service, inperson)
-- TODO Follow up weill billing/
-  SCHEDULED: <2024-03-15 Fri>
-	- Weill Billing - Call Irvina on 646-962-5700 if we haven't heard back on refund
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_08/2024-10-11T12_58_41.768Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/journals/2024_03_08/2024-10-11T12_58_41.768Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index a21f7de..0000000
--- a/logseq/bak/journals/2024_03_08/2024-10-11T12_58_41.768Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
-- TODO Follow nup on LHR bill review
-  SCHEDULED: <2024-04-08 Mon>
-	- Tallked to shae [[Mar 8th, 2024]]
-		- Said bill was for some insurance components
-			- Deductible: +$115.89
-			- Coinsurance: +$157.30
-	- We paid 884.11 on 1/29 (date of service, inperson)
-- TODO Follow up weill billing/
-  SCHEDULED: <2024-03-15 Fri>
-	- Weill Billing - Call Irvina on 646-962-5700 if we haven't heard back on refund
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_08/2024-10-13T21_15_58.355Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_03_08/2024-10-13T21_15_58.355Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index a21f7de..0000000
--- a/logseq/bak/journals/2024_03_08/2024-10-13T21_15_58.355Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
-- TODO Follow nup on LHR bill review
-  SCHEDULED: <2024-04-08 Mon>
-	- Tallked to shae [[Mar 8th, 2024]]
-		- Said bill was for some insurance components
-			- Deductible: +$115.89
-			- Coinsurance: +$157.30
-	- We paid 884.11 on 1/29 (date of service, inperson)
-- TODO Follow up weill billing/
-  SCHEDULED: <2024-03-15 Fri>
-	- Weill Billing - Call Irvina on 646-962-5700 if we haven't heard back on refund
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_08/2024-10-14T13_27_03.739Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_03_08/2024-10-14T13_27_03.739Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index a21f7de..0000000
--- a/logseq/bak/journals/2024_03_08/2024-10-14T13_27_03.739Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
-- TODO Follow nup on LHR bill review
-  SCHEDULED: <2024-04-08 Mon>
-	- Tallked to shae [[Mar 8th, 2024]]
-		- Said bill was for some insurance components
-			- Deductible: +$115.89
-			- Coinsurance: +$157.30
-	- We paid 884.11 on 1/29 (date of service, inperson)
-- TODO Follow up weill billing/
-  SCHEDULED: <2024-03-15 Fri>
-	- Weill Billing - Call Irvina on 646-962-5700 if we haven't heard back on refund
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_08/2024-10-23T14_06_12.284Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_03_08/2024-10-23T14_06_12.284Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index a21f7de..0000000
--- a/logseq/bak/journals/2024_03_08/2024-10-23T14_06_12.284Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
--
-- TODO Follow nup on LHR bill review
-  SCHEDULED: <2024-04-08 Mon>
-	- Tallked to shae [[Mar 8th, 2024]]
-		- Said bill was for some insurance components
-			- Deductible: +$115.89
-			- Coinsurance: +$157.30
-	- We paid 884.11 on 1/29 (date of service, inperson)
-- TODO Follow up weill billing/
-  SCHEDULED: <2024-03-15 Fri>
-	- Weill Billing - Call Irvina on 646-962-5700 if we haven't heard back on refund
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_11/2024-10-08T13_58_14.909Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/journals/2024_03_11/2024-10-08T13_58_14.909Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 8320afa..0000000
--- a/logseq/bak/journals/2024_03_11/2024-10-08T13_58_14.909Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Define [[high level SLOs/SLIs for network racks]]
-  SCHEDULED: <2024-03-13 Wed>
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_11/2024-10-09T14_14_46.386Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_03_11/2024-10-09T14_14_46.386Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 8320afa..0000000
--- a/logseq/bak/journals/2024_03_11/2024-10-09T14_14_46.386Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Define [[high level SLOs/SLIs for network racks]]
-  SCHEDULED: <2024-03-13 Wed>
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_11/2024-10-10T13_06_07.651Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md b/logseq/bak/journals/2024_03_11/2024-10-10T13_06_07.651Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index 8320afa..0000000
--- a/logseq/bak/journals/2024_03_11/2024-10-10T13_06_07.651Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Define [[high level SLOs/SLIs for network racks]]
-  SCHEDULED: <2024-03-13 Wed>
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_11/2024-10-11T12_58_41.769Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/journals/2024_03_11/2024-10-11T12_58_41.769Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 8320afa..0000000
--- a/logseq/bak/journals/2024_03_11/2024-10-11T12_58_41.769Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Define [[high level SLOs/SLIs for network racks]]
-  SCHEDULED: <2024-03-13 Wed>
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_11/2024-10-13T21_15_58.357Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/journals/2024_03_11/2024-10-13T21_15_58.357Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 8320afa..0000000
--- a/logseq/bak/journals/2024_03_11/2024-10-13T21_15_58.357Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Define [[high level SLOs/SLIs for network racks]]
-  SCHEDULED: <2024-03-13 Wed>
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_11/2024-10-14T13_27_03.742Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_03_11/2024-10-14T13_27_03.742Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 8320afa..0000000
--- a/logseq/bak/journals/2024_03_11/2024-10-14T13_27_03.742Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Define [[high level SLOs/SLIs for network racks]]
-  SCHEDULED: <2024-03-13 Wed>
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_03_11/2024-10-23T14_06_12.287Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/journals/2024_03_11/2024-10-23T14_06_12.287Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 8320afa..0000000
--- a/logseq/bak/journals/2024_03_11/2024-10-23T14_06_12.287Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- TODO Define [[high level SLOs/SLIs for network racks]]
-  SCHEDULED: <2024-03-13 Wed>
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_05_14/2024-05-21T11_22_48.022Z.android.sync-conflict-20250817-085607-UULL5XD.md b/logseq/bak/journals/2024_05_14/2024-05-21T11_22_48.022Z.android.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index 22e96a3..0000000
--- a/logseq/bak/journals/2024_05_14/2024-05-21T11_22_48.022Z.android.sync-conflict-20250817-085607-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- [[keto backpack foods]]
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_19/2024-08-29T19_27_37.694Z.android.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/journals/2024_08_19/2024-08-29T19_27_37.694Z.android.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index cb9dc83..0000000
--- a/logseq/bak/journals/2024_08_19/2024-08-29T19_27_37.694Z.android.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- I'm afraid you're got dragons - beagle
-  Mercy of the gods - Corey
-- [Dead] 35 + 25 : 8*5
-  [Pull-up] neutral grip : 2,2,2
-  [FatGripz] 35 + 10 : 4x20sec, 1x10
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_19/2024-09-16T19_14_09.924Z.android.sync-conflict-20250817-085611-UULL5XD.md b/logseq/bak/journals/2024_08_19/2024-09-16T19_14_09.924Z.android.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index f387fec..0000000
--- a/logseq/bak/journals/2024_08_19/2024-09-16T19_14_09.924Z.android.sync-conflict-20250817-085611-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- I'm afraid you're got dragons - beagle
-  Mercy of the gods - Corey
-- [[workout]]
-	- [[Dead]] 35 + 25 : 8*5
-	- [[Pull-up]] neutral grip : 2,2,2
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_19/2024-09-16T23_58_33.036Z.android.sync-conflict-20250817-085610-UULL5XD.md b/logseq/bak/journals/2024_08_19/2024-09-16T23_58_33.036Z.android.sync-conflict-20250817-085610-UULL5XD.md
deleted file mode 100644
index 6a6365a..0000000
--- a/logseq/bak/journals/2024_08_19/2024-09-16T23_58_33.036Z.android.sync-conflict-20250817-085610-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- I'm afraid you're got dragons - beagle
-  Mercy of the gods - Corey
-- [[workout]]
-	- [[Dead]] (164) 35 + 25 : 8*5
-	- [[Pull-up]] neutral grip : 2,2,2
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_19/2024-09-19T19_54_06.640Z.android.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/journals/2024_08_19/2024-09-19T19_54_06.640Z.android.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index e0332a0..0000000
--- a/logseq/bak/journals/2024_08_19/2024-09-19T19_54_06.640Z.android.sync-conflict-20250817-085628-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
-- I'm afraid you're got dragons - beagle
-  Mercy of the gods - Corey
-- [[workout]]
-	- [[Dead]] (164) 35 + 25 : 8*5
-		- weight:: 164
-		  sets:: 8
-		  reps:: 3
-	- [[Pull-up]] neutral grip : 2,2,2
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_21/2024-08-21T20_31_25.308Z.Desktop.sync-conflict-20250817-085604-UULL5XD.md b/logseq/bak/journals/2024_08_21/2024-08-21T20_31_25.308Z.Desktop.sync-conflict-20250817-085604-UULL5XD.md
deleted file mode 100644
index e1c9bb7..0000000
--- a/logseq/bak/journals/2024_08_21/2024-08-21T20_31_25.308Z.Desktop.sync-conflict-20250817-085604-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [postgres]
-  
-  [Front squat] 35 : 4x3
-  [Front squat] 35+10 : 1x3
-  [Tris] 12 : 4x5, 13 2x5
-  [Kneell pulldown] 7 : 4x5
-  [Bench] 110 : 5x3
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_21/2024-08-21T20_42_40.558Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md b/logseq/bak/journals/2024_08_21/2024-08-21T20_42_40.558Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index dbbc80c..0000000
--- a/logseq/bak/journals/2024_08_21/2024-08-21T20_42_40.558Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [postgres]
-  
-  [Front squat] 35 : 4x3
-  [Front squat] 35+10 : 1x3
-  [Tris] 12 : 4x5, 13 2x5
-  [Kneell pulldown] 7 : 4x5
-  [Bench] 115 (35) : 5x3
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_21/2024-08-26T20_14_11.164Z.android.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_08_21/2024-08-26T20_14_11.164Z.android.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 0c81a06..0000000
--- a/logseq/bak/journals/2024_08_21/2024-08-26T20_14_11.164Z.android.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [postgres]
-  
-  [Front squat] 35 : 4x3
-  [Front squat] 35+10 : 1x3
-  [Tris] 12 : 4x5, 13 2x5
-  [Kneell pulldown] 7 : 4x5
-  [Bench] 115 (35) : 3x3
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_21/2024-08-29T19_27_37.698Z.android.sync-conflict-20250817-085606-UULL5XD.md b/logseq/bak/journals/2024_08_21/2024-08-29T19_27_37.698Z.android.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index 2db1b62..0000000
--- a/logseq/bak/journals/2024_08_21/2024-08-29T19_27_37.698Z.android.sync-conflict-20250817-085606-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- [postgres]
-- [[workout]]
-	- [[Front squat]] 35 : 4x3
-	  [[Front squat]] 35+10 : 1x3
-	  [[Tris]] 12 : 4x5, 13 2x5
-	  [[Kneell pulldown]] 7 : 4x5
-	  [[Bench]] 115 (35) : 3x3
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_21/2024-09-26T12_05_14.071Z.android.sync-conflict-20250817-085631-UULL5XD.md b/logseq/bak/journals/2024_08_21/2024-09-26T12_05_14.071Z.android.sync-conflict-20250817-085631-UULL5XD.md
deleted file mode 100644
index 56db4ed..0000000
--- a/logseq/bak/journals/2024_08_21/2024-09-26T12_05_14.071Z.android.sync-conflict-20250817-085631-UULL5XD.md
+++ /dev/null
@@ -1,10 +0,0 @@
-- [postgres]
-	- [[workout]]
-		- [[Front squat]] 35 : 4x3
-		- [[Front squat]] 35+10 : 1x3
-		- [[Tris]] 12 : 4x5, 13 2x5
-		- [[Kneell pulldown]] 7 : 4x5
-		- [[Bench]] 115 (35) : 3x3
-		-
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_21/2024-10-23T14_09_20.099Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/journals/2024_08_21/2024-10-23T14_09_20.099Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index 56db4ed..0000000
--- a/logseq/bak/journals/2024_08_21/2024-10-23T14_09_20.099Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
+++ /dev/null
@@ -1,10 +0,0 @@
-- [postgres]
-	- [[workout]]
-		- [[Front squat]] 35 : 4x3
-		- [[Front squat]] 35+10 : 1x3
-		- [[Tris]] 12 : 4x5, 13 2x5
-		- [[Kneell pulldown]] 7 : 4x5
-		- [[Bench]] 115 (35) : 3x3
-		-
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_26/2024-08-26T20_14_25.712Z.Desktop.sync-conflict-20250817-085631-UULL5XD.md b/logseq/bak/journals/2024_08_26/2024-08-26T20_14_25.712Z.Desktop.sync-conflict-20250817-085631-UULL5XD.md
deleted file mode 100644
index dc25393..0000000
--- a/logseq/bak/journals/2024_08_26/2024-08-26T20_14_25.712Z.Desktop.sync-conflict-20250817-085631-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- [[workout]]
-	- [[Dead]] 35 + 25 + 10 : 5*5
-	  [[Pull-up]] neutral grip : 2,2,2
-	  [[FatGripz]] 35 + 10 : 4x20sec, 1x10
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_26/2024-08-26T20_31_22.544Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md b/logseq/bak/journals/2024_08_26/2024-08-26T20_31_22.544Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index f86b05e..0000000
--- a/logseq/bak/journals/2024_08_26/2024-08-26T20_31_22.544Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- [[workout]]
-	- [[Dead]] 35 + 25 + 10 : 5*3
-	  [[Pull-up]] neutral grip : 2,2,2
-	  [[FatGripz]] 35 + 10 : 4x20sec, 1x10
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_26/2024-08-29T19_27_37.792Z.android.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_08_26/2024-08-29T19_27_37.792Z.android.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 60ca556..0000000
--- a/logseq/bak/journals/2024_08_26/2024-08-29T19_27_37.792Z.android.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- [[workout]]
-	- [[Dead]] 35 + 25 + 10 : 8*3
-	  [[Pull-up]] neutral grip : 2,2,2,1.5
-	  [[FatGripz]] 35 + 10 : 4x20sec, 1x10
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_26/2024-09-16T19_14_09.927Z.android.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/journals/2024_08_26/2024-09-16T19_14_09.927Z.android.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 9ec3ef6..0000000
--- a/logseq/bak/journals/2024_08_26/2024-09-16T19_14_09.927Z.android.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- [[workout]]
-	- [[Dead]] 35 + 25 + 10 : 8*3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
-	- [[ClubPinch]] 25# : 3x8secs
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_26/2024-09-16T23_58_33.038Z.android.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/journals/2024_08_26/2024-09-16T23_58_33.038Z.android.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 50aa767..0000000
--- a/logseq/bak/journals/2024_08_26/2024-09-16T23_58_33.038Z.android.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- [[workout]]
-	- [[Dead]] (184) 35 + 25 + 10 : 8*3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
-	- [[ClubPinch]] 25# : 3x8secs
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_26/2024-09-19T19_54_06.643Z.android.sync-conflict-20250817-085604-UULL5XD.md b/logseq/bak/journals/2024_08_26/2024-09-19T19_54_06.643Z.android.sync-conflict-20250817-085604-UULL5XD.md
deleted file mode 100644
index 406cd6f..0000000
--- a/logseq/bak/journals/2024_08_26/2024-09-19T19_54_06.643Z.android.sync-conflict-20250817-085604-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- [[workout]]
-	- [[Dead]] (184) 35 + 25 + 10 : 8*3
-		- weight:: 184
-		  sets:: 8
-		  reps:: 3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
-	- [[ClubPinch]] 25# : 3x8secs
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_29/2024-08-31T16_58_50.604Z.android.sync-conflict-20250817-085611-UULL5XD.md b/logseq/bak/journals/2024_08_29/2024-08-31T16_58_50.604Z.android.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index 64086dc..0000000
--- a/logseq/bak/journals/2024_08_29/2024-08-31T16_58_50.604Z.android.sync-conflict-20250817-085611-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
--
-- [[workout]]
-	- [[Front squat]] 35 : 1x3, 35+10 : 4x3
-	- [[Tris]] 13 5x5
-	- [[Kneell pulldown]] 8 : 1x5, 10 : 4x5
-	- [[Bench]] 115 (35) : 5x3
-	- [[Kb oh press]] 55 : 3x5
-	-
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_29/2024-09-26T12_05_14.076Z.android.sync-conflict-20250817-085604-UULL5XD.md b/logseq/bak/journals/2024_08_29/2024-09-26T12_05_14.076Z.android.sync-conflict-20250817-085604-UULL5XD.md
deleted file mode 100644
index 1276cfc..0000000
--- a/logseq/bak/journals/2024_08_29/2024-09-26T12_05_14.076Z.android.sync-conflict-20250817-085604-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- [[workout]]
-	- [[Front squat]] 35 : 1x3, 35+10 : 4x3
-	- [[Tris]] 13 5x5
-	- [[Kneell pulldown]] 8 : 1x5, 10 : 4x5
-	- [[Bench]] 115 (35) : 5x3
-	- [[Kb oh press]] 55 : 3x5
-	-
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_08_31/2024-09-02T14_51_18.482Z.android.sync-conflict-20250817-085623-UULL5XD.md b/logseq/bak/journals/2024_08_31/2024-09-02T14_51_18.482Z.android.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 7599ee1..0000000
--- a/logseq/bak/journals/2024_08_31/2024-09-02T14_51_18.482Z.android.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,5 +0,0 @@
-- [[workout ]]
-	- [[mil. Press]] ladder 25-60. 3x. Failed left at 60
-	  [[Lat fly]]? Ladder 2.5 to 15. Less activity on left
-	  [[Bike]]
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_02/2024-09-02T14_51_18.502Z.android.sync-conflict-20250817-085609-UULL5XD.md b/logseq/bak/journals/2024_09_02/2024-09-02T14_51_18.502Z.android.sync-conflict-20250817-085609-UULL5XD.md
deleted file mode 100644
index 50c2753..0000000
--- a/logseq/bak/journals/2024_09_02/2024-09-02T14_51_18.502Z.android.sync-conflict-20250817-085609-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_02/2024-09-16T19_14_09.930Z.android.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/journals/2024_09_02/2024-09-16T19_14_09.930Z.android.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index 8f0a711..0000000
--- a/logseq/bak/journals/2024_09_02/2024-09-16T19_14_09.930Z.android.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
--
-- [[workout]]
-	- [[Dead]] 35 + 25 + 10 + 10: 8*3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
-	- [[ClubPinch]] 25# : 3x8secs
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_02/2024-09-16T23_58_33.042Z.android.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/journals/2024_09_02/2024-09-16T23_58_33.042Z.android.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index 28a60c8..0000000
--- a/logseq/bak/journals/2024_09_02/2024-09-16T23_58_33.042Z.android.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
--
-- [[workout]]
-	- [[Dead]] (204) 35 + 25 + 10 + 10: 8*3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
-	- [[ClubPinch]] 25# : 3x8secs
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_02/2024-09-19T19_54_06.647Z.android.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_09_02/2024-09-19T19_54_06.647Z.android.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index 5f02b5d..0000000
--- a/logseq/bak/journals/2024_09_02/2024-09-19T19_54_06.647Z.android.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
--
-- [[workout]]
-	- [[Dead]] (204) 35 + 25 + 10 + 10: 8*3
-		- weight:: 204
-		  sets:: 8
-		  reps:: 3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
-	- [[ClubPinch]] 25# : 3x8secs
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_04/2024-09-06T17_02_17.232Z.android.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/journals/2024_09_04/2024-09-06T17_02_17.232Z.android.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 8290ee5..0000000
--- a/logseq/bak/journals/2024_09_04/2024-09-06T17_02_17.232Z.android.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,28 +0,0 @@
-- [[PCETrials]]
-	- [[John Gromala]]
-		- How are CFE organized today
-			- process document -- see Brandon?
-		- hardware capacity 
-		  -- 4 PCE systems in hosted trials 
-		        -- Demo tenant?
-		- generally engagements have gone well
-		- "would like to see 1 program that covers all of PC not just PCE"
-		- next steps:
-			- TODO connect with Raj Dutta on Trials/Demo
-			- TODO John Linehan
-			-
-	- [[Chris Pinto]]
-		- Samantha
-			- does a great job of managing all of this
-		- gromala
-		- Andrew conner
-			- works for pinto
-			- good insights into capacity
-		- Jeff
-		- Agreed would be better as a PC program
-		- team managing infra
-		- try&buy
-			- "have we sold one sucessfully yet?"
-		-
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_04/2024-09-09T20_28_53.110Z.android.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_09_04/2024-09-09T20_28_53.110Z.android.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 71f33bc..0000000
--- a/logseq/bak/journals/2024_09_04/2024-09-09T20_28_53.110Z.android.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,28 +0,0 @@
-- [[PCETrials]]
-	- [[John Gromala]]
-		- How are CFE organized today
-			- process document -- see Brandon?
-		- hardware capacity
-			- 4 PCE systems in hosted trials
-			- Demo tenant?
-		- generally engagements have gone well
-		- "would like to see 1 program that covers all of PC not just PCE"
-		- next steps:
-			- TODO connect with Raj Dutta on Trials/Demo
-			- TODO John Linehan
-			-
-	- [[Chris Pinto]]
-		- Samantha
-			- does a great job of managing all of this
-		- gromala
-		- Andrew conner
-			- works for pinto
-			- good insights into capacity
-		- Jeff
-		- Agreed would be better as a PC program
-		- team managing infra
-		- try&buy
-			- "have we sold one sucessfully yet?"
-		-
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_06/2024-09-06T17_07_32.064Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/journals/2024_09_06/2024-09-06T17_07_32.064Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 0defd47..0000000
--- a/logseq/bak/journals/2024_09_06/2024-09-06T17_07_32.064Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
-- [[workout]]
-	- [[Kb oh press]] 55 : 3x5
-	- [[Front squat]] (134) 35+10 : 5x3
-	- [[Tris]] 14 5x5
-	- [[underhand barbell row]] bar : 5x5
-	- [[Bench]] 115 (35) : 5x3
-	-
-	-
--
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_06/2024-09-06T17_17_47.843Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_09_06/2024-09-06T17_17_47.843Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 20f7ad2..0000000
--- a/logseq/bak/journals/2024_09_06/2024-09-06T17_17_47.843Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
-- [[workout]]
-	- [[Kb oh press]] 45 : 3x5
-	- [[Front squat]] (134) 35+10 : 5x3
-	- [[Tris]] 14 5x5
-	- [[underhand barbell row]] bar : 5x5
-	- [[Bench]] 115 (35) : 5x3
-	-
-	-
--
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_06/2024-09-06T17_30_45.017Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/journals/2024_09_06/2024-09-06T17_30_45.017Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index b1e923a..0000000
--- a/logseq/bak/journals/2024_09_06/2024-09-06T17_30_45.017Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
-- [[workout]]
-	- [[Kb oh press]] 45 : 5x5
-	- [[Front squat]] (134) 35+10 : 5x3
-	- [[Tris]] 14 5x5
-	- [[underhand barbell row]] bar : 5x5
-	- [[Bench]] 115 (35) : 5x3
-	-
-	-
--
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_06/2024-09-06T17_34_27.219Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/journals/2024_09_06/2024-09-06T17_34_27.219Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index f43ceff..0000000
--- a/logseq/bak/journals/2024_09_06/2024-09-06T17_34_27.219Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
-- [[workout]]
-	- [[Kb oh press]] 45 : 5x5
-	- [[Front squat]] (134) 45 : 5x3
-	- [[Tris]] 14 5x5
-	- [[underhand barbell row]] bar : 5x5
-	- [[Bench]] 115 (35) : 5x3
-	-
-	-
--
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_06/2024-09-26T12_05_14.081Z.android.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/journals/2024_09_06/2024-09-26T12_05_14.081Z.android.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index b235491..0000000
--- a/logseq/bak/journals/2024_09_06/2024-09-26T12_05_14.081Z.android.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,19 +0,0 @@
-- [[workout]]
-	- [[Kb oh press]] 45 : 5x5
-		- Need to add weight - 24kg
-	- [[Front squat]] (134) 45 : 5x3
-		- Felt really good - no form issues
-	- [[Tris]] 14 5x5
-	- [[underhand barbell row]] 25 : 5x5
-		- Add weight next week
-	- [[Bench]] 115 (35) : 1x3, 35+10: 4x3
-		- Left should hurt - front
-		- Close to failure on set 3 and 4
-	-
-	-
-	-
-	-
--
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_06/2024-10-23T14_09_13.925Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/journals/2024_09_06/2024-10-23T14_09_13.925Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index b235491..0000000
--- a/logseq/bak/journals/2024_09_06/2024-10-23T14_09_13.925Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,19 +0,0 @@
-- [[workout]]
-	- [[Kb oh press]] 45 : 5x5
-		- Need to add weight - 24kg
-	- [[Front squat]] (134) 45 : 5x3
-		- Felt really good - no form issues
-	- [[Tris]] 14 5x5
-	- [[underhand barbell row]] 25 : 5x5
-		- Add weight next week
-	- [[Bench]] 115 (35) : 1x3, 35+10: 4x3
-		- Left should hurt - front
-		- Close to failure on set 3 and 4
-	-
-	-
-	-
-	-
--
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_09/2024-09-09T20_33_28.018Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_09_09/2024-09-09T20_33_28.018Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 2320694..0000000
--- a/logseq/bak/journals/2024_09_09/2024-09-09T20_33_28.018Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 55# 3x10xside
-	- [[KB - OH Press]] 55# 3x10xside
-	- [[Dead]] 45+45: 8*3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
-	- [[ClubPinch]] 25# : 3x8secs
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_09/2024-09-09T20_52_02.081Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_09_09/2024-09-09T20_52_02.081Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 3e01d44..0000000
--- a/logseq/bak/journals/2024_09_09/2024-09-09T20_52_02.081Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 52# 3x10xside
-	- [[KB - OH Press]] 52# 3x10xside
-	- [[Dead]] 45+45: 8*3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	- [[FatGripz]] 35 + 10 : 4x20sec, 1x10
-	- [[ClubPinch]] 25# : 3x8secs
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_09/2024-09-09T21_14_30.435Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/journals/2024_09_09/2024-09-09T21_14_30.435Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 31b9aef..0000000
--- a/logseq/bak/journals/2024_09_09/2024-09-09T21_14_30.435Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 52# 3x10xside
-	- [[KB - OH Press]] 52# 3x10xside
-	- [[Dead]] 45+45: 8*3
-	- [[Pull-up]] neutral grip : 2,2,2,1.5
-	- [[FatGripz]] 35 + 15 : 5x20sec
-	- [[ClubPinch]] 25# : 3x8secs
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_09/2024-09-16T19_14_09.932Z.android.sync-conflict-20250817-085615-UULL5XD.md b/logseq/bak/journals/2024_09_09/2024-09-16T19_14_09.932Z.android.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index 9fc5310..0000000
--- a/logseq/bak/journals/2024_09_09/2024-09-16T19_14_09.932Z.android.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 52# 3x10xside
-	- [[KB - OH Press]] 52# 3x10xside
-	- [[Dead]] 45+45: 8*3
-	- [[Pull-up]] neutral grip : 4x2
-	- [[FatGripz]] 35 + 15 : 5x20sec
-	- [[ClubPinch]] 25# : 3x8secs
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_09/2024-09-16T23_58_33.045Z.android.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/journals/2024_09_09/2024-09-16T23_58_33.045Z.android.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index 43162de..0000000
--- a/logseq/bak/journals/2024_09_09/2024-09-16T23_58_33.045Z.android.sync-conflict-20250817-085628-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 52# 3x10xside
-	- [[KB - OH Press]] 52# 3x10xside
-	- [[Dead]] (224) 45+45: 8*3
-	- [[Pull-up]] neutral grip : 4x2
-	- [[FatGripz]] 35 + 15 : 5x20sec
-	- [[ClubPinch]] 25# : 3x8secs
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_09/2024-09-19T19_54_06.650Z.android.sync-conflict-20250817-085615-UULL5XD.md b/logseq/bak/journals/2024_09_09/2024-09-19T19_54_06.650Z.android.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index a974611..0000000
--- a/logseq/bak/journals/2024_09_09/2024-09-19T19_54_06.650Z.android.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 52# 3x10xside
-	- [[KB - OH Press]] 52# 3x10xside
-	- [[Dead]] (224) 45+45: 8*3
-		- weight:: 224
-		  sets:: 8
-		  reps:: 3
-	- [[Pull-up]] neutral grip : 4x2
-	- [[FatGripz]] 35 + 15 : 5x20sec
-	- [[ClubPinch]] 25# : 3x8secs
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_10/2024-09-12T01_01_59.116Z.android.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/journals/2024_09_10/2024-09-12T01_01_59.116Z.android.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index 1b0eda7..0000000
--- a/logseq/bak/journals/2024_09_10/2024-09-12T01_01_59.116Z.android.sync-conflict-20250817-085628-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
--
-- Kettlebell tools
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_12/2024-09-12T19_51_13.387Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_09_12/2024-09-12T19_51_13.387Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 33051f2..0000000
--- a/logseq/bak/journals/2024_09_12/2024-09-12T19_51_13.387Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-	- [[Front squat]] (134) 45 : 1x3, 55:x3
-	- [[Bench]] 115 (35) : 1x3, 135 (35+10): 4x3
-	- [[Underhand Barbell Row]] 35 : 5x5
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_12/2024-09-12T19_59_41.734Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_09_12/2024-09-12T19_59_41.734Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 9e54e27..0000000
--- a/logseq/bak/journals/2024_09_12/2024-09-12T19_59_41.734Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-	- [[Front squat]] (134) 45 : 1x3, 50:4x3
-	- [[Bench]] 115 (35) : 1x3, 135 (35+10): 4x3
-	- [[Underhand Barbell Row]] 35 : 5x5
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_12/2024-09-12T20_01_42.510Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_09_12/2024-09-12T20_01_42.510Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index df8c041..0000000
--- a/logseq/bak/journals/2024_09_12/2024-09-12T20_01_42.510Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-	- [[Front squat]] (134) 45 : 1x3, 50:4x3
-	- [[Bench]] 115 (35) : 1x3, 135 (35+10): 2x3
-	- [[Underhand Barbell Row]] 35 : 5x5
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_12/2024-09-12T20_16_23.732Z.android.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_09_12/2024-09-12T20_16_23.732Z.android.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index e31b88a..0000000
--- a/logseq/bak/journals/2024_09_12/2024-09-12T20_16_23.732Z.android.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-	- [[Front squat]] (134) 45 : 1x3, 50:4x3
-	- [[Bench]] 115 (35) : 1x3, 135 (35+10): 3x3
-	- [[Underhand Barbell Row]] 35 : 5x5
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_12/2024-09-19T19_54_06.653Z.android.sync-conflict-20250817-085631-UULL5XD.md b/logseq/bak/journals/2024_09_12/2024-09-19T19_54_06.653Z.android.sync-conflict-20250817-085631-UULL5XD.md
deleted file mode 100644
index 7a87f81..0000000
--- a/logseq/bak/journals/2024_09_12/2024-09-19T19_54_06.653Z.android.sync-conflict-20250817-085631-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-		- [[Front squat]] (134) 45 : 1x3, (144) 50:4x3
-		  Falling forward on up - maybe drop weight and increase sets
-	- [[Bench]] 115 (35) : 1x3, 135 (35+10): 4x3
-		- Felt good - stil some pain in front of left shoulder buy weight felt goof
-	- [[Underhand Barbell Row]] 35+10 : 5x5
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_12/2024-09-26T12_05_14.083Z.android.sync-conflict-20250817-085608-UULL5XD.md b/logseq/bak/journals/2024_09_12/2024-09-26T12_05_14.083Z.android.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index cf8611d..0000000
--- a/logseq/bak/journals/2024_09_12/2024-09-26T12_05_14.083Z.android.sync-conflict-20250817-085608-UULL5XD.md
+++ /dev/null
@@ -1,18 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-		- [[Front squat]] (134) 45 : 1x3, (144) 50:4x3
-		  weight:: 134, 144
-		  sets:: 1, 4
-		  reps:: 3
-		  Falling forward on up - maybe drop weight and increase sets
-	- [[Bench]] 115 (35) : 1x3, 135 (35+10): 4x3
-	  weight:: 115, 135
-	  sets:: 1, 4
-	  reps:: 3
-		- Felt good - stil some pain in front of left shoulder buy weight felt goof
-	- [[Underhand Barbell Row]] 35+10 : 5x5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 5
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_12/2024-10-23T14_09_11.144Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_09_12/2024-10-23T14_09_11.144Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 7a87f81..0000000
--- a/logseq/bak/journals/2024_09_12/2024-10-23T14_09_11.144Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-		- [[Front squat]] (134) 45 : 1x3, (144) 50:4x3
-		  Falling forward on up - maybe drop weight and increase sets
-	- [[Bench]] 115 (35) : 1x3, 135 (35+10): 4x3
-		- Felt good - stil some pain in front of left shoulder buy weight felt goof
-	- [[Underhand Barbell Row]] 35+10 : 5x5
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_13/2024-09-19T19_54_06.654Z.android.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/journals/2024_09_13/2024-09-19T19_54_06.654Z.android.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index b2be82a..0000000
--- a/logseq/bak/journals/2024_09_13/2024-09-19T19_54_06.654Z.android.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,55 +0,0 @@
-- [[PCETrials]]
-	- [[Touchbase with Samantha/Dave]]
-		- SECOM
-			- they originally decided they would buy a valiation env
-				- then decide not to and now try&buy
-		- Current Processes
-			- T&B sucks :)
-		- Common POC use-cases
-			- integratoins are often very custom test per customer
-		- Pain points
-			- POC "Day 1" time takes a long time and effort
-			- Order lead time for POC
-		- TODO followup o PCE at CIC
-			- see brownabg invite from Dave
-		-
-	- [[Jose Arias]]
-		- [[Try&Buy]]
-			- can no longer charge customer for services when are providing 'free' hardware
-				- we don't normally charge the cust for the services
-				- more of an edge case
-			- licenses
-				- VMWare and Morpheus
-					- NFR licenses for VMware are a challenge under the new model
-						- Braodcam said no more temp licenses orginally
-							- paperwork problem - lengthy and painful
-			- Services
-				- PCE are mandatory
-					- typical budget is ~$100-200k
-					- typically countries are paying for this
-			- Processes not static
-				- "changes every month"
-				- Ordering takes 10days to 2 months
-			- Delivery time of PCE
-				- typically 3-4 months
-				- normally parts constrained
-				- MA = 1 month on average
-					- Self encyprting SSDs still a problem
-				- Manufacturing - 10days - fast
-				- IC = faster but parallel builds not possible
-					- Last build we did in europe was 10 days!
-				- Day 1 - still takes 1 month! or even longer
-					- There appear to be things in Day 1 that shouldn't be there (catalogue deployment)
-			- Qualification ofg usecases
-				- some lack of clarity for Containers (not currently offered in )
-			- Pricing
-				- not sharing pricing of PCE in the T&B upfront in many cases
-					- not even non-binding
-		- Hosted Trials
-			- no containers aaS
-				- TODO Chase down current state of containers
-			- "I recommned al T&B go through HT first"
-		- Managed Services
-		- PCE = complex
-			- 100% of deals have challenges
-		- **Only 10 PCE deployments so far!!**
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_13/2024-10-10T18_24_23.201Z.android.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_09_13/2024-10-10T18_24_23.201Z.android.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index bae3025..0000000
--- a/logseq/bak/journals/2024_09_13/2024-10-10T18_24_23.201Z.android.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,57 +0,0 @@
-- [[PCETrials]]
-	- [[Touchbase with Samantha/Dave]]
-		- SECOM
-			- they originally decided they would buy a valiation env
-				- then decide not to and now try&buy
-		- Current Processes
-			- T&B sucks :)
-		- Common POC use-cases
-			- integratoins are often very custom test per customer
-		- Pain points
-			- POC "Day 1" time takes a long time and effort
-			- Order lead time for POC
-		- TODO followup o PCE at CIC
-			- see brownabg invite from Dave
-				- **Brown Bag:** **HPE ****Edge to Cloud Platform live demo of latest features & HPE Demo Portal content update**
-				-
-		-
-	- [[Jose Arias]]
-		- [[Try&Buy]]
-			- can no longer charge customer for services when are providing 'free' hardware
-				- we don't normally charge the cust for the services
-				- more of an edge case
-			- licenses
-				- VMWare and Morpheus
-					- NFR licenses for VMware are a challenge under the new model
-						- Braodcam said no more temp licenses orginally
-							- paperwork problem - lengthy and painful
-			- Services
-				- PCE are mandatory
-					- typical budget is ~$100-200k
-					- typically countries are paying for this
-			- Processes not static
-				- "changes every month"
-				- Ordering takes 10days to 2 months
-			- Delivery time of PCE
-				- typically 3-4 months
-				- normally parts constrained
-				- MA = 1 month on average
-					- Self encyprting SSDs still a problem
-				- Manufacturing - 10days - fast
-				- IC = faster but parallel builds not possible
-					- Last build we did in europe was 10 days!
-				- Day 1 - still takes 1 month! or even longer
-					- There appear to be things in Day 1 that shouldn't be there (catalogue deployment)
-			- Qualification ofg usecases
-				- some lack of clarity for Containers (not currently offered in )
-			- Pricing
-				- not sharing pricing of PCE in the T&B upfront in many cases
-					- not even non-binding
-		- Hosted Trials
-			- no containers aaS
-				- TODO Chase down current state of containers
-			- "I recommned al T&B go through HT first"
-		- Managed Services
-		- PCE = complex
-			- 100% of deals have challenges
-		- **Only 10 PCE deployments so far!!**
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_14/2024-09-14T20_22_35.854Z.android.sync-conflict-20250817-085626-UULL5XD.md b/logseq/bak/journals/2024_09_14/2024-09-14T20_22_35.854Z.android.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index 9b2856a..0000000
--- a/logseq/bak/journals/2024_09_14/2024-09-14T20_22_35.854Z.android.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- [[workout]]
-	- [[frontsquat]] 25# technique work 8x3
-	  [[Zombie front squat]] 1x3 @ bar
-	  [[]] 8 plates - 2x10
-	  An machine - 1x10 @90
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_14/2024-09-14T20_22_44.277Z.android.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/journals/2024_09_14/2024-09-14T20_22_44.277Z.android.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index ef565e3..0000000
--- a/logseq/bak/journals/2024_09_14/2024-09-14T20_22_44.277Z.android.sync-conflict-20250817-085628-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [[workout]]
-	- [[frontsquat]] 25# technique work 8x3
-	  [[Zombie front squat]] 1x3 @ bar
-	  [[]] 8 plates - 2x10
-	  An machine - 1x10 @90
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_14/2024-09-14T20_43_40.475Z.android.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/journals/2024_09_14/2024-09-14T20_43_40.475Z.android.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 4ee27f0..0000000
--- a/logseq/bak/journals/2024_09_14/2024-09-14T20_43_40.475Z.android.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [[workout]]
-	- [[frontsquat]] 25# technique work 8x3
-	  [[Zombie front squat]] 1x3 @ bar
-	  [[lat puldown]] 8 plates - 2x10
-	  An machine - 1x10 @90
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_14/2024-09-26T12_05_14.085Z.android.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/journals/2024_09_14/2024-09-26T12_05_14.085Z.android.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 5f3af06..0000000
--- a/logseq/bak/journals/2024_09_14/2024-09-26T12_05_14.085Z.android.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,10 +0,0 @@
-- [[workout]]
-	- [[frontsquat]] 25# technique work 8x3
-		- worked on knee/hip break, sitting more upright
-	- [[Zombie front squat]] 1x3 @ bar
-	- [[barbell OH press]] 25# 1x3
-	- [[lat puldown]] 7 plates 1x15, 8 plates - 2x10
-	- [[Ab machine]] - 1x10 @ 90
-	-
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_16/2024-09-16T20_39_37.410Z.android.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/journals/2024_09_16/2024-09-16T20_39_37.410Z.android.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 8883455..0000000
--- a/logseq/bak/journals/2024_09_16/2024-09-16T20_39_37.410Z.android.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 52# 4x10xside
-	- [[KB - OH Press]] 52# 3x12xside
-	- [[Dead]] (244) 45+45+10: 8*3
-	- [[Pull-up]] neutral grip : 4x2
-	- [[FatGripz]] 35 + 15 : 5x20sec
-	- [[ClubPinch]] 25# : 3x8secs
--
-- [[PCE trials]]
-	- [[Tariq]]
-		-
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_16/2024-09-16T23_58_31.880Z.android.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_09_16/2024-09-16T23_58_31.880Z.android.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 8883455..0000000
--- a/logseq/bak/journals/2024_09_16/2024-09-16T23_58_31.880Z.android.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 52# 4x10xside
-	- [[KB - OH Press]] 52# 3x12xside
-	- [[Dead]] (244) 45+45+10: 8*3
-	- [[Pull-up]] neutral grip : 4x2
-	- [[FatGripz]] 35 + 15 : 5x20sec
-	- [[ClubPinch]] 25# : 3x8secs
--
-- [[PCE trials]]
-	- [[Tariq]]
-		-
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_16/2024-09-19T19_54_06.655Z.android.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/journals/2024_09_16/2024-09-19T19_54_06.655Z.android.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index fd6d31c..0000000
--- a/logseq/bak/journals/2024_09_16/2024-09-19T19_54_06.655Z.android.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- [[workout]]
-	- [[KB - split squat]] 52# 4x10xside
-	- [[KB - OH Press]] 52# 3x10xside
-	- [[Dead]] (244) 45+45+10: 8*3
-		- weight:: 244
-		  sets:: 8
-		  reps:: 3
-	- [[Pull-up]] neutral grip : 4x2
-	- [[FatGripz]] (134 )45 : 5x20sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[PCE trials]]
-	- [[Tariq]]
-	- [[Secom]]
-		- ![image.png](../assets/image_1726527985271_0.png){:height 522, :width 806}
-	- tol=47*2+64+5
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_19/2024-09-19T20_29_42.816Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/journals/2024_09_19/2024-09-19T20_29_42.816Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 76ed37f..0000000
--- a/logseq/bak/journals/2024_09_19/2024-09-19T20_29_42.816Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-	- [[Front squat]] (135) 45 : 8x3
-	  weight:: 135
-	  sets:: 8
-	  reps:: 3
-	- [[Bench]] No bench this week - bicep tendon irritated from neuromod exercises
-	  weight:: 0
-	  sets:: 0
-	  reps:: 0
-	- [[Underhand Barbell Row]] 35+10 : 5x5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 5
-	- [[lat puldown]] 7 plates 1x15, 8 plates - 2x10
-	  weight:: 8
-	  sets:: 5
-	  reps:: 5
-	-
--
-- [[PCAI]]
-	- Hosted trial?
-		- Being pushed to go to the PC@Equinix cages
-		-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_19/2024-09-19T21_22_21.864Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md b/logseq/bak/journals/2024_09_19/2024-09-19T21_22_21.864Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index 60682a1..0000000
--- a/logseq/bak/journals/2024_09_19/2024-09-19T21_22_21.864Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-	- [[Front squat]] (135) 45 : 8x3
-	  weight:: 135
-	  sets:: 8
-	  reps:: 3
-	- [[Bench]] No bench this week - bicep tendon irritated from neuromod exercises
-	  weight:: 0
-	  sets:: 0
-	  reps:: 0
-	- [[Underhand Barbell Row]] 35+10 : 5x5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 5
-	- [[lat puldown]] 7 plates 1x15, 8 plates - 2x10
-	  weight:: 9
-	  sets:: 3
-	  reps:: 10
-	-
--
-- [[PCAI]]
-	- Hosted trial?
-		- Being pushed to go to the PC@Equinix cages
-		-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_19/2024-09-19T21_22_51.791Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_09_19/2024-09-19T21_22_51.791Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 52ebcd1..0000000
--- a/logseq/bak/journals/2024_09_19/2024-09-19T21_22_51.791Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- [[workout]]
-	- [[KB - swing]] 52# 3x10
-	- [[Front squat]] (135) 45 : 8x3
-	  weight:: 135
-	  sets:: 8
-	  reps:: 3
-		- Felt good - 8 sets was fine. Rack felt good tho had to drop to e fingers at times. Add 5lbs next week?
-	- [[Bench]] No bench this week - bicep tendon irritated from neuromod exercises
-	  weight:: 0
-	  sets:: 0
-	  reps:: 0
-	- [[Underhand Barbell Row]] 35+10 : 5x5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 5
-	- [[lat puldown]] 
-	  weight:: 9
-	  sets:: 3
-	  reps:: 10
-		- Felt really good
-	-
--
-- [[PCAI]]
-	- Hosted trial?
-		- Being pushed to go to the PC@Equinix cages
-		-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_22/2024-09-26T12_05_14.094Z.android.sync-conflict-20250817-085620-UULL5XD.md b/logseq/bak/journals/2024_09_22/2024-09-26T12_05_14.094Z.android.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index 97b25e5..0000000
--- a/logseq/bak/journals/2024_09_22/2024-09-26T12_05_14.094Z.android.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [[workout]]
-	- [[tricep pulldown]] 13:1x5 14:3x5
-	- [[lat pulldown]] 7 platess  3x15
-	- [[legpress]] 190, 210x10x2
-	- [[lat pulldown bar]] 8x 2 x30
-	-
-	-
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_23/2024-09-23T21_48_08.171Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/journals/2024_09_23/2024-09-23T21_48_08.171Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 852ea44..0000000
--- a/logseq/bak/journals/2024_09_23/2024-09-23T21_48_08.171Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- [[PCAI]]
-	- Demos
-		- need to qualify what the DEMOs entail
-		- Jim Adcox has been working on PCAI demo - technically focused
-		- ![image.png](../assets/image_1727122936694_0.png)
-		- ![image.png](../assets/image_1727123517064_0.png)
-		-
-- [[workout]]
-	- [[KB - split squat]] 52# 4x10xside
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[KB - OH Press]] 52# 3x10xside
-	  weight:: 52
-	  sets:: 3
-	  reps:: 10
-	- [[Dead]] (244) 45+45+10+10: 8*3
-	  weight:: 264
-	  sets:: 8
-	  reps:: 3
-	- [[Pull-up]] neutral grip : 4x2
-	  sets:: 4
-	  reps:: 2
-	- [[FatGripz]] (134 )45 : 5x20sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_23/2024-09-26T12_05_14.095Z.android.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/journals/2024_09_23/2024-09-26T12_05_14.095Z.android.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 39779a4..0000000
--- a/logseq/bak/journals/2024_09_23/2024-09-26T12_05_14.095Z.android.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- [[PCAI]]
-	- Demos
-		- need to qualify what the DEMOs entail
-		- Jim Adcox has been working on PCAI demo - technically focused
-		- ![image.png](../assets/image_1727122936694_0.png)
-		- ![image.png](../assets/image_1727123517064_0.png)
-		-
-- [[workout]]
-	- [[KB - split squat]] 52# 4x10xside
-	  weight:: 52
-	  sets:: 0
-	  reps:: 0
-	- [[KB - OH Press]] 52# 3x10xside
-	  weight:: 52
-	  sets:: 3
-	  reps:: 10
-	- [[Dead]] (244) 45+45+10+10: 8*3
-	  weight:: 264
-	  sets:: 8
-	  reps:: 3
-	- [[Pull-up]] neutral grip : 2x2
-	  sets:: 2
-	  reps:: 2
-	- [[FatGripz]] skip
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_26/2024-09-26T19_56_24.541Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_09_26/2024-09-26T19_56_24.541Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 438eb80..0000000
--- a/logseq/bak/journals/2024_09_26/2024-09-26T19_56_24.541Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- DONE [[Equinix]] - send signed form for DE
-  completed:: [[Sep 26th, 2024]]
-- TODO [[Equinix]] - send signed form for SG2 fix
-	- sent docs to Brendan for sign [[Sep 26th, 2024]]
--
-- completed:: [[Sep 26th, 2024]]
-- [[Workout]]
-	- [[KB - swing]]
-	  ets:: 3
-	  Reps: 10
-	  Weight: 55
-	- [[Front squat]] Deload – 4×4 @ 70% -- 109
-	  weight:: 115
-	  sets:: 4
-	  reps:: 4
-	- [[Bench]]
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	- [[Underhand Barbell Row]]
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_26/2024-09-26T20_04_10.575Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md b/logseq/bak/journals/2024_09_26/2024-09-26T20_04_10.575Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index c1e0fdf..0000000
--- a/logseq/bak/journals/2024_09_26/2024-09-26T20_04_10.575Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- DONE [[Equinix]] - send signed form for DE
-  completed:: [[Sep 26th, 2024]]
-- TODO [[Equinix]] - send signed form for SG2 fix
-	- sent docs to Brendan for sign [[Sep 26th, 2024]]
--
-- completed:: [[Sep 26th, 2024]]
-- [[Workout]]
-	- [[KB - swing]]
-	  sets:: 3
-	  reps:: 10
-	  Weight: 55
-	- [[Front squat]] Deload – 4×4 @ 70% -- 109
-	  weight:: 115
-	  sets:: 4
-	  reps:: 4
-	- [[Bench]]
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	- [[Underhand Barbell Row]]
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_26/2024-09-26T20_08_58.009Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_09_26/2024-09-26T20_08_58.009Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index e6b23ec..0000000
--- a/logseq/bak/journals/2024_09_26/2024-09-26T20_08_58.009Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- DONE [[Equinix]] - send signed form for DE
-  completed:: [[Sep 26th, 2024]]
-- TODO [[Equinix]] - send signed form for SG2 fix
-	- sent docs to Brendan for sign [[Sep 26th, 2024]]
--
-- completed:: [[Sep 26th, 2024]]
-- [[Workout]]
-	- [[KB - swing]]
-	  sets:: 3
-	  reps:: 10
-	  Weight: 55
-	- [[Front squat]] Deload – 4×4 @ 70% -- 109
-	  weight:: 115
-	  sets:: 4
-	  reps:: 4
-	- [[Bench]]
-	  weight:: 115
-	  sets:: 8
-	  reps:: 3
-	- [[Underhand Barbell Row]]
-	  weight:: 115
-	  sets:: 8
-	  reps:: 3
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_26/2024-09-26T20_11_01.204Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md b/logseq/bak/journals/2024_09_26/2024-09-26T20_11_01.204Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index 35d0d7e..0000000
--- a/logseq/bak/journals/2024_09_26/2024-09-26T20_11_01.204Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- DONE [[Equinix]] - send signed form for DE
-  completed:: [[Sep 26th, 2024]]
-- TODO [[Equinix]] - send signed form for SG2 fix
-	- sent docs to Brendan for sign [[Sep 26th, 2024]]
--
-- completed:: [[Sep 26th, 2024]]
-- [[Workout]]
-	- [[KB - swing]]
-	  sets:: 3
-	  reps:: 10
-	  Weight: 55
-	- [[Front squat]] Deload – 4×4 @ 70% -- 109
-	  weight:: 115
-	  sets:: 4
-	  reps:: 4
-	- [[Bench]]
-	  weight:: 95
-	  sets:: 3
-	  reps:: 5
-	- [[Underhand Barbell Row]]
-	  weight:: 115
-	  sets:: 8
-	  reps:: 3
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_26/2024-09-28T19_31_44.833Z.android.sync-conflict-20250817-085606-UULL5XD.md b/logseq/bak/journals/2024_09_26/2024-09-28T19_31_44.833Z.android.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index 379e2a5..0000000
--- a/logseq/bak/journals/2024_09_26/2024-09-28T19_31_44.833Z.android.sync-conflict-20250817-085606-UULL5XD.md
+++ /dev/null
@@ -1,26 +0,0 @@
-- DONE [[Equinix]] - send signed form for DE
-  completed:: [[Sep 26th, 2024]]
-- TODO [[Equinix]] - send signed form for SG2 fix
-	- sent docs to Brendan for sign [[Sep 26th, 2024]]
--
-- completed:: [[Sep 26th, 2024]]
-- [[Workout]]
-	- [[KB - swing]]
-	  sets:: 3
-	  reps:: 10
-	  Weight: 55
-	- [[Front squat]] Deload – 4×4 @ 70% -- 109
-	  weight:: 115
-	  sets:: 4
-	  reps:: 4
-	- [[Bench]]
-	  weight:: 95
-	  sets:: 3
-	  reps:: 5
-	- [[Underhand Barbell Row]]
-	  weight:: 95
-	  sets:: 3
-	  reps:: 10
-	-
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_26/2024-09-30T20_54_01.847Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_09_26/2024-09-30T20_54_01.847Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index 14e47b0..0000000
--- a/logseq/bak/journals/2024_09_26/2024-09-30T20_54_01.847Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- DONE [[Equinix]] - send signed form for DE
-  completed:: [[Sep 26th, 2024]]
-- TODO [[Equinix]] - send signed form for SG2 fix
-	- sent docs to Brendan for sign [[Sep 26th, 2024]]
--
-- completed:: [[Sep 26th, 2024]]
-- [[Workout]]
-	- [[KB - swing]]
-	  sets:: 3
-	  reps:: 10
-	  Weight:: 55
-	- [[Front squat]] Deload – 4×4 @ 70% -- 109
-	  weight:: 115
-	  sets:: 4
-	  reps:: 4
-	- [[Bench]]
-	  weight:: 95
-	  sets:: 3
-	  reps:: 5
-	- [[Underhand Barbell Row]]
-	  weight:: 95
-	  sets:: 3
-	  reps:: 10
-	- [[lat puldown]]
-	- [[tricep pulldown]]
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_28/2024-09-30T11_15_32.294Z.android.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/journals/2024_09_28/2024-09-30T11_15_32.294Z.android.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 6d052b6..0000000
--- a/logseq/bak/journals/2024_09_28/2024-09-30T11_15_32.294Z.android.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [[workout]]
-	- [[lat pulldown]] bar - building to full stack. 5 x 10
-	- [[lawnmower pulldown ]] 10x2
-	  [[tricep pulldown]] 15 2x5
-	  Zombie front. 90lbs 3x2
-	  Oh press 90lbs 2x3
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_09_30/2024-09-30T20_50_48.864Z.android.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/journals/2024_09_30/2024-09-30T20_50_48.864Z.android.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 7a0d767..0000000
--- a/logseq/bak/journals/2024_09_30/2024-09-30T20_50_48.864Z.android.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] (weight) 8x3
-	  weight:: 200
-	  sets:: 4
-	  reps:: 4
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] 4x2
-	- [[FatGripz]] (134 )45 : 5x20sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_03/2024-10-03T19_15_09.146Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_10_03/2024-10-03T19_15_09.146Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index 426156d..0000000
--- a/logseq/bak/journals/2024_10_03/2024-10-03T19_15_09.146Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- [[workout]] B
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_03/2024-10-03T19_25_08.340Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/journals/2024_10_03/2024-10-03T19_25_08.340Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index 426156d..0000000
--- a/logseq/bak/journals/2024_10_03/2024-10-03T19_25_08.340Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- [[workout]] B
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_03/2024-10-03T23_46_10.397Z.android.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_10_03/2024-10-03T23_46_10.397Z.android.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 4ad5a02..0000000
--- a/logseq/bak/journals/2024_10_03/2024-10-03T23_46_10.397Z.android.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,23 +0,0 @@
-- [[workout]] B
-	- [[KB - swing]]
-	  id:: 40542301-9c1f-43b7-a764-f0a3a4960aae
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Front squat]] Week 1 – 5×5 @ 75% (rep out on set 5)  - 117lbs
-	  weight:: 115
-	  sets:: 5
-	  reps:: 5
-	  Repout:: 12
-	- [[OH Press - barbell]] 90lbs 2x3
-	  weight:: 95
-	  sets:: 3
-	  reps:: 3
-	- [[Underhand Barbell Row]] repout on 5th set
-	  weight:: 95
-	  sets:: 5
-	  reps:: 5
-	  repout:: 15
-	-
--
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_07/2024-10-10T18_24_23.220Z.android.sync-conflict-20250817-085623-UULL5XD.md b/logseq/bak/journals/2024_10_07/2024-10-10T18_24_23.220Z.android.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 22be991..0000000
--- a/logseq/bak/journals/2024_10_07/2024-10-10T18_24_23.220Z.android.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,26 +0,0 @@
--
-- 45 35 5
--
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Week 1 – 5×5 @ 75% (rep out on set 5)  - 214lbs
-	  weight:: 214
-	  sets:: 5
-	  reps:: 5
-	  repout:: 12
-	-
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] 4x2
-	- weight:: 56
-	  sets:: 5
-	  reps:: 5
-	  repout:: 6
-	- [[FatGripz]] (134 )45 : 5x20sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_07/2024-10-14T13_47_57.322Z.android.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/journals/2024_10_07/2024-10-14T13_47_57.322Z.android.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index e49c3f8..0000000
--- a/logseq/bak/journals/2024_10_07/2024-10-14T13_47_57.322Z.android.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Week 1 – 5×5 @ 75% (rep out on set 5)  - 214lbs
-	  weight:: 214
-	  sets:: 5
-	  reps:: 5
-	  repout:: 12
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Week 1 – 5×5 @ 75% (rep out on set 5)
-	- weight:: 56
-	  sets:: 5
-	  reps:: 5
-	  repout:: 6
-	- [[FatGripz]] (134 )45 : 4x30sec - failed to start 5th
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_10/2024-10-10T18_42_43.128Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/journals/2024_10_10/2024-10-10T18_42_43.128Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 102cf7d..0000000
--- a/logseq/bak/journals/2024_10_10/2024-10-10T18_42_43.128Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,22 +0,0 @@
-- [[workout]] B
-	- [[KB - swing]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Front squat]] 5×4 @ 80% (rep out on set 5) - 125 [35 +5]
-	  weight:: 125
-	  sets:: 5
-	  reps:: 4
-	  repout:: 10
-	- [[OH Press - barbell]] 95lbs 4x3 [25]
-	  weight:: 95
-	  sets:: 4
-	  reps:: 3
-	- [[Underhand Barbell Row]] repout on 5th set [25]
-	  weight:: 95
-	  sets:: 5
-	  reps:: 5
-	  repout:: 15
-	-
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_10/2024-10-10T18_54_52.828Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/journals/2024_10_10/2024-10-10T18_54_52.828Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index d1a7552..0000000
--- a/logseq/bak/journals/2024_10_10/2024-10-10T18_54_52.828Z.Desktop.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,22 +0,0 @@
-- [[workout]] B
-	- [[KB - swing]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Front squat]] 5×4 @ 80% (rep out on set 5) - 125 [35 +5]
-	  weight:: 125
-	  sets:: 5
-	  reps:: 4
-	  repout:: 10
-	- [[OH Press - barbell]] 95lbs 4x3 [25]
-	  weight:: 95
-	  sets:: 4
-	  reps:: 4
-	- [[Underhand Barbell Row]] repout on 5th set [25]
-	  weight:: 95
-	  sets:: 5
-	  reps:: 5
-	  repout:: 15
-	-
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_14/2024-10-17T12_43_17.926Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/journals/2024_10_14/2024-10-17T12_43_17.926Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index 3898a6a..0000000
--- a/logseq/bak/journals/2024_10_14/2024-10-17T12_43_17.926Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Week 2 – 5×4 @ 80% (rep out on set 5) - 228 (225 - 2x45)
-	  weight:: 225
-	  sets:: 5
-	  reps:: 4
-	  repout:: 10
-		- Warmup1: bar (2)
-		- Warmup2: bar + 25 (2)
-		- Warmup3: bar + 45 + 2.5 (5)
-		- Warmup4: bar + 45 + 10 + 2.5 (5)
-		-
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Week 2 – 5×4 @ 80% (rep out on set 5)
-	  weight:: 44
-	  sets:: 5
-	  reps:: 4
-	  repout:: 6
-	- [[FatGripz]] (134 )45 : 5x30sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[Equinix/PCAI_Orders]]
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_14/2024-10-18T13_28_41.283Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/journals/2024_10_14/2024-10-18T13_28_41.283Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index 3898a6a..0000000
--- a/logseq/bak/journals/2024_10_14/2024-10-18T13_28_41.283Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Week 2 – 5×4 @ 80% (rep out on set 5) - 228 (225 - 2x45)
-	  weight:: 225
-	  sets:: 5
-	  reps:: 4
-	  repout:: 10
-		- Warmup1: bar (2)
-		- Warmup2: bar + 25 (2)
-		- Warmup3: bar + 45 + 2.5 (5)
-		- Warmup4: bar + 45 + 10 + 2.5 (5)
-		-
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Week 2 – 5×4 @ 80% (rep out on set 5)
-	  weight:: 44
-	  sets:: 5
-	  reps:: 4
-	  repout:: 6
-	- [[FatGripz]] (134 )45 : 5x30sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[Equinix/PCAI_Orders]]
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_14/2024-10-21T13_00_20.565Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/journals/2024_10_14/2024-10-21T13_00_20.565Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 3898a6a..0000000
--- a/logseq/bak/journals/2024_10_14/2024-10-21T13_00_20.565Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Week 2 – 5×4 @ 80% (rep out on set 5) - 228 (225 - 2x45)
-	  weight:: 225
-	  sets:: 5
-	  reps:: 4
-	  repout:: 10
-		- Warmup1: bar (2)
-		- Warmup2: bar + 25 (2)
-		- Warmup3: bar + 45 + 2.5 (5)
-		- Warmup4: bar + 45 + 10 + 2.5 (5)
-		-
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Week 2 – 5×4 @ 80% (rep out on set 5)
-	  weight:: 44
-	  sets:: 5
-	  reps:: 4
-	  repout:: 6
-	- [[FatGripz]] (134 )45 : 5x30sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[Equinix/PCAI_Orders]]
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_14/2024-10-22T13_33_14.841Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/journals/2024_10_14/2024-10-22T13_33_14.841Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 3898a6a..0000000
--- a/logseq/bak/journals/2024_10_14/2024-10-22T13_33_14.841Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Week 2 – 5×4 @ 80% (rep out on set 5) - 228 (225 - 2x45)
-	  weight:: 225
-	  sets:: 5
-	  reps:: 4
-	  repout:: 10
-		- Warmup1: bar (2)
-		- Warmup2: bar + 25 (2)
-		- Warmup3: bar + 45 + 2.5 (5)
-		- Warmup4: bar + 45 + 10 + 2.5 (5)
-		-
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Week 2 – 5×4 @ 80% (rep out on set 5)
-	  weight:: 44
-	  sets:: 5
-	  reps:: 4
-	  repout:: 6
-	- [[FatGripz]] (134 )45 : 5x30sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[Equinix/PCAI_Orders]]
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_14/2024-10-22T15_34_19.473Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md b/logseq/bak/journals/2024_10_14/2024-10-22T15_34_19.473Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index 3898a6a..0000000
--- a/logseq/bak/journals/2024_10_14/2024-10-22T15_34_19.473Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Week 2 – 5×4 @ 80% (rep out on set 5) - 228 (225 - 2x45)
-	  weight:: 225
-	  sets:: 5
-	  reps:: 4
-	  repout:: 10
-		- Warmup1: bar (2)
-		- Warmup2: bar + 25 (2)
-		- Warmup3: bar + 45 + 2.5 (5)
-		- Warmup4: bar + 45 + 10 + 2.5 (5)
-		-
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Week 2 – 5×4 @ 80% (rep out on set 5)
-	  weight:: 44
-	  sets:: 5
-	  reps:: 4
-	  repout:: 6
-	- [[FatGripz]] (134 )45 : 5x30sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[Equinix/PCAI_Orders]]
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_14/2024-10-23T13_37_29.672Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_10_14/2024-10-23T13_37_29.672Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 3898a6a..0000000
--- a/logseq/bak/journals/2024_10_14/2024-10-23T13_37_29.672Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] Week 2 – 5×4 @ 80% (rep out on set 5) - 228 (225 - 2x45)
-	  weight:: 225
-	  sets:: 5
-	  reps:: 4
-	  repout:: 10
-		- Warmup1: bar (2)
-		- Warmup2: bar + 25 (2)
-		- Warmup3: bar + 45 + 2.5 (5)
-		- Warmup4: bar + 45 + 10 + 2.5 (5)
-		-
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Week 2 – 5×4 @ 80% (rep out on set 5)
-	  weight:: 44
-	  sets:: 5
-	  reps:: 4
-	  repout:: 6
-	- [[FatGripz]] (134 )45 : 5x30sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[Equinix/PCAI_Orders]]
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_15/2024-10-17T15_04_19.669Z.android.sync-conflict-20250817-085620-UULL5XD.md b/logseq/bak/journals/2024_10_15/2024-10-17T15_04_19.669Z.android.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index 956b67c..0000000
--- a/logseq/bak/journals/2024_10_15/2024-10-17T15_04_19.669Z.android.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,3 +0,0 @@
-- Check orders smart sheet
-  Check on pocs/hosted trials 
-  Chase Karthik
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_17/2024-10-17T15_43_54.798Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/journals/2024_10_17/2024-10-17T15_43_54.798Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index ddc8ccf..0000000
--- a/logseq/bak/journals/2024_10_17/2024-10-17T15_43_54.798Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- [[workout]] B
-	- [[KB - swing]]
-	- [[Front squat]] 45  +  2.5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 3
-	  repout:: 5
-		- Warmup1: bar (2)
-		- Warmup2: bar + 50lbs (2) 25
-		- Warmup3: bar + 80 (5) 35+ 5
-	- [[OH Press - barbell]] 
-	  weight:: 95
-	  sets:: 5
-	  reps:: 5
-	  repout:: 10
-	- [[Underhand Barbell Row]]
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_17/2024-10-17T15_53_49.393Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md b/logseq/bak/journals/2024_10_17/2024-10-17T15_53_49.393Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index c06624c..0000000
--- a/logseq/bak/journals/2024_10_17/2024-10-17T15_53_49.393Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- [[workout]] B
-	- [[KB - swing]]
-	- [[Front squat]] 45  +  2.5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 3
-	  repout:: 10
-		- Warmup1: bar (2)
-		- Warmup2: bar + 50lbs (2) 25
-		- Warmup3: bar + 80 (5) 35+ 5
-	- [[OH Press - barbell]] 
-	  weight:: 95
-	  sets:: 5
-	  reps:: 5
-	  repout:: 10
-	- [[Underhand Barbell Row]]
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_17/2024-10-17T15_54_58.381Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/journals/2024_10_17/2024-10-17T15_54_58.381Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 0d32ad6..0000000
--- a/logseq/bak/journals/2024_10_17/2024-10-17T15_54_58.381Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- [[workout]] B
-	- [[KB - swing]]
-	- [[Front squat]] 45  +  2.5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 3
-	  repout:: 10
-		- Warmup1: bar (2)
-		- Warmup2: bar + 50lbs (2) 25
-		- Warmup3: bar + 80 (5) 35+ 5
-	- [[OH Press - barbell]] 
-	  weight:: 95
-	  sets:: 5
-	  reps:: 5
-	  repout::
-	- [[Underhand Barbell Row]]
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_17/2024-10-20T12_21_28.459Z.android.sync-conflict-20250817-085615-UULL5XD.md b/logseq/bak/journals/2024_10_17/2024-10-20T12_21_28.459Z.android.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index a279569..0000000
--- a/logseq/bak/journals/2024_10_17/2024-10-20T12_21_28.459Z.android.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- [[workout]] B
-	- [[KB - swing]]
-	- [[Front squat]] 45  +  2.5
-	  weight:: 135
-	  sets:: 5
-	  reps:: 3
-	  repout:: 10
-		- Warmup1: bar (2)
-		- Warmup2: bar + 50lbs (2) 25
-		- Warmup3: bar + 80 (5) 35+ 5
-	- [[OH Press - barbell]] 
-	  weight:: 95
-	  sets:: 5
-	  reps:: 5
-	  repout:: 4
-	- [[Underhand Barbell Row]]
-	  weight:: 115
-	  sets:: 5
-	  reps:: 3
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/journals/2024_10_21/2024-10-21T20_33_32.267Z.Desktop.sync-conflict-20250817-085610-UULL5XD.md b/logseq/bak/journals/2024_10_21/2024-10-21T20_33_32.267Z.Desktop.sync-conflict-20250817-085610-UULL5XD.md
deleted file mode 100644
index ac00b1c..0000000
--- a/logseq/bak/journals/2024_10_21/2024-10-21T20_33_32.267Z.Desktop.sync-conflict-20250817-085610-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- [[Workout]] A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] (weight) 5x3 - ()45 45 10)
-	  weight:: 242
-	  sets:: 5
-	  reps:: 3
-	  repout::
-		- Warmup - 95x10 (25+2.5)
-		- 145 x 6 (45+5+2.5)
-		- 165x 3 (45 + 10 + 5 + 2.5)
-		-
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] Week 3 – 5×3 @ 85% (rep out on set 5)
-	  weight:: 34.5
-	  sets:: 5
-	  reps:: 3
-	  repout::
-	- [[FatGripz]] (134 )45 : 5x20sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
\ No newline at end of file
diff --git a/logseq/bak/pages/@Evan Stent/2024-10-08T13_58_15.805Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/pages/@Evan Stent/2024-10-08T13_58_15.805Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index e685b1d..0000000
--- a/logseq/bak/pages/@Evan Stent/2024-10-08T13_58_15.805Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md	
+++ /dev/null
@@ -1,10 +0,0 @@
-who:: Evan Stent
-alias:: Dad
-birthday:: [[1951-04-09]]
-Location:: 9b Bounty Avenue Castle Hill NSW 2154
-Type:: Person
-icon:: 👤
-title:: Evan Stent
-
-- TODO Birthday October 05, 1951
-  DEADLINE: <2024-10-05 Sat .+1y>
\ No newline at end of file
diff --git a/logseq/bak/pages/@Evan Stent/2024-10-09T14_14_47.168Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/pages/@Evan Stent/2024-10-09T14_14_47.168Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index e685b1d..0000000
--- a/logseq/bak/pages/@Evan Stent/2024-10-09T14_14_47.168Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,10 +0,0 @@
-who:: Evan Stent
-alias:: Dad
-birthday:: [[1951-04-09]]
-Location:: 9b Bounty Avenue Castle Hill NSW 2154
-Type:: Person
-icon:: 👤
-title:: Evan Stent
-
-- TODO Birthday October 05, 1951
-  DEADLINE: <2024-10-05 Sat .+1y>
\ No newline at end of file
diff --git a/logseq/bak/pages/@Evan Stent/2024-10-10T13_06_08.369Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/pages/@Evan Stent/2024-10-10T13_06_08.369Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index e685b1d..0000000
--- a/logseq/bak/pages/@Evan Stent/2024-10-10T13_06_08.369Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md	
+++ /dev/null
@@ -1,10 +0,0 @@
-who:: Evan Stent
-alias:: Dad
-birthday:: [[1951-04-09]]
-Location:: 9b Bounty Avenue Castle Hill NSW 2154
-Type:: Person
-icon:: 👤
-title:: Evan Stent
-
-- TODO Birthday October 05, 1951
-  DEADLINE: <2024-10-05 Sat .+1y>
\ No newline at end of file
diff --git a/logseq/bak/pages/@Evan Stent/2024-10-11T12_58_42.553Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/pages/@Evan Stent/2024-10-11T12_58_42.553Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index e685b1d..0000000
--- a/logseq/bak/pages/@Evan Stent/2024-10-11T12_58_42.553Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,10 +0,0 @@
-who:: Evan Stent
-alias:: Dad
-birthday:: [[1951-04-09]]
-Location:: 9b Bounty Avenue Castle Hill NSW 2154
-Type:: Person
-icon:: 👤
-title:: Evan Stent
-
-- TODO Birthday October 05, 1951
-  DEADLINE: <2024-10-05 Sat .+1y>
\ No newline at end of file
diff --git a/logseq/bak/pages/@Evan Stent/2024-10-13T21_15_59.207Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/pages/@Evan Stent/2024-10-13T21_15_59.207Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index e685b1d..0000000
--- a/logseq/bak/pages/@Evan Stent/2024-10-13T21_15_59.207Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md	
+++ /dev/null
@@ -1,10 +0,0 @@
-who:: Evan Stent
-alias:: Dad
-birthday:: [[1951-04-09]]
-Location:: 9b Bounty Avenue Castle Hill NSW 2154
-Type:: Person
-icon:: 👤
-title:: Evan Stent
-
-- TODO Birthday October 05, 1951
-  DEADLINE: <2024-10-05 Sat .+1y>
\ No newline at end of file
diff --git a/logseq/bak/pages/@Evan Stent/2024-10-14T13_27_04.552Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/pages/@Evan Stent/2024-10-14T13_27_04.552Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index e685b1d..0000000
--- a/logseq/bak/pages/@Evan Stent/2024-10-14T13_27_04.552Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md	
+++ /dev/null
@@ -1,10 +0,0 @@
-who:: Evan Stent
-alias:: Dad
-birthday:: [[1951-04-09]]
-Location:: 9b Bounty Avenue Castle Hill NSW 2154
-Type:: Person
-icon:: 👤
-title:: Evan Stent
-
-- TODO Birthday October 05, 1951
-  DEADLINE: <2024-10-05 Sat .+1y>
\ No newline at end of file
diff --git a/logseq/bak/pages/@Evan Stent/2024-10-23T14_06_13.290Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/pages/@Evan Stent/2024-10-23T14_06_13.290Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index e685b1d..0000000
--- a/logseq/bak/pages/@Evan Stent/2024-10-23T14_06_13.290Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,10 +0,0 @@
-who:: Evan Stent
-alias:: Dad
-birthday:: [[1951-04-09]]
-Location:: 9b Bounty Avenue Castle Hill NSW 2154
-Type:: Person
-icon:: 👤
-title:: Evan Stent
-
-- TODO Birthday October 05, 1951
-  DEADLINE: <2024-10-05 Sat .+1y>
\ No newline at end of file
diff --git a/logseq/bak/pages/A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management/2024-09-19T19_54_06.692Z.android.sync-conflict-20250817-085631-UULL5XD.md b/logseq/bak/pages/A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management/2024-09-19T19_54_06.692Z.android.sync-conflict-20250817-085631-UULL5XD.md
deleted file mode 100644
index 7e89280..0000000
--- a/logseq/bak/pages/A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management/2024-09-19T19_54_06.692Z.android.sync-conflict-20250817-085631-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![611.pdf](../assets/611_1725987651480_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management/2024-10-23T14_09_40.896Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/pages/A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management/2024-10-23T14_09_40.896Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 7e89280..0000000
--- a/logseq/bak/pages/A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management/2024-10-23T14_09_40.896Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![611.pdf](../assets/611_1725987651480_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/AI-Enhanced Wireless Intrusion Detection System%3A Automated Rule Suggestions for Optimized AP Classification/2024-09-19T19_54_06.694Z.android.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/pages/AI-Enhanced Wireless Intrusion Detection System%3A Automated Rule Suggestions for Optimized AP Classification/2024-09-19T19_54_06.694Z.android.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index dfa4c3c..0000000
--- a/logseq/bak/pages/AI-Enhanced Wireless Intrusion Detection System%3A Automated Rule Suggestions for Optimized AP Classification/2024-09-19T19_54_06.694Z.android.sync-conflict-20250817-085627-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![528.pdf](../assets/528_1725987646946_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/AI-Enhanced Wireless Intrusion Detection System%3A Automated Rule Suggestions for Optimized AP Classification/2024-10-23T14_09_31.626Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/pages/AI-Enhanced Wireless Intrusion Detection System%3A Automated Rule Suggestions for Optimized AP Classification/2024-10-23T14_09_31.626Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index dfa4c3c..0000000
--- a/logseq/bak/pages/AI-Enhanced Wireless Intrusion Detection System%3A Automated Rule Suggestions for Optimized AP Classification/2024-10-23T14_09_31.626Z.Desktop.sync-conflict-20250817-085630-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![528.pdf](../assets/528_1725987646946_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Advanced Application based Flow management and Firewall Services for new Age Enterprises/2024-09-16T19_14_09.940Z.android.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/pages/Advanced Application based Flow management and Firewall Services for new Age Enterprises/2024-09-16T19_14_09.940Z.android.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 65a25b8..0000000
--- a/logseq/bak/pages/Advanced Application based Flow management and Firewall Services for new Age Enterprises/2024-09-16T19_14_09.940Z.android.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![305.pdf](../assets/305_1725987615800_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Advanced Application based Flow management and Firewall Services for new Age Enterprises/2024-10-23T14_09_26.495Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md b/logseq/bak/pages/Advanced Application based Flow management and Firewall Services for new Age Enterprises/2024-10-23T14_09_26.495Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index 65a25b8..0000000
--- a/logseq/bak/pages/Advanced Application based Flow management and Firewall Services for new Age Enterprises/2024-10-23T14_09_26.495Z.Desktop.sync-conflict-20250817-085615-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![305.pdf](../assets/305_1725987615800_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Approach to refractory GERD in adults/2024-02-02T21_55_37.854Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/pages/Approach to refractory GERD in adults/2024-02-02T21_55_37.854Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index bed5774..0000000
--- a/logseq/bak/pages/Approach to refractory GERD in adults/2024-02-02T21_55_37.854Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md	
+++ /dev/null
@@ -1,219 +0,0 @@
-- ---
-  created: 2024-02-02T16:25:39 (UTC -05:00)
-  tags: []
-  source: chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html
-  author: 
-  ---
-- Approach to refractory gastroesophageal reflux disease in adults - UpToDate
-  
-  > ## Excerpt
-  > Despite treatment with proton pump inhibitors (PPIs), some patients with gastroesophageal reflux disease (GERD) continue to have reflux symptoms or endoscopic e
-  
-  ---
-  INTRODUCTIONDespite treatment with proton pump inhibitors (PPIs), some patients with gastroesophageal reflux disease (GERD) continue to have reflux symptoms or endoscopic evidence of esophagitis. This topic will review an approach to patients with refractory GERD. The clinical manifestations, diagnosis, and initial medical management of GERD are discussed in detail separately. (See ["Medical management of gastroesophageal reflux disease in adults"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/medical-management-of-gastroesophageal-reflux-disease-in-adults?topicRef=2239&source=see_link).)
-  
-  TERMINOLOGYThe definition of refractory gastroesophageal reflux disease (GERD) is controversial \[[1](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/1)\]. According to most experts, patients with GERD who exhibit partial or lack of response to proton pump inhibitor (PPI) twice daily are considered to have failed PPI therapy \[[2](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/2)\]. GERD in these patients is termed refractory GERD. However, we suggest that lack of satisfactory symptomatic response to PPI once a day should be considered a failure of PPI therapy.
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-  EPIDEMIOLOGYApproximately 10 and 40 percent of patients with gastroesophageal reflux disease (GERD) fail to respond symptomatically, either partially or completely, to proton pump inhibitors (PPIs) \[[3-6](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/3-6)\]. Most patients with GERD who do not respond to a PPI have either nonerosive reflux (NERD) or functional heartburn. In patients with NERD, the pooled symptomatic response rate to PPI once daily at four weeks is 37 percent \[[7,8](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/7,8)\]. In contrast, in patients with erosive esophagitis, which accounts for 30 to 40 percent of the GERD population, the pooled symptomatic response rate is 56 percent \[[7](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/7)\].
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-  ETIOLOGY
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-  Insufficient acid suppression — A range of mechanisms can result in insufficient suppression of gastric acid.
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-  Medication related factors
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-  Medication timing and adherence — Poor compliance with proton pump inhibitor (PPI) timing and adherence is an important cause for inadequate acid suppression and refractory GERD \[[9-11](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/9-11)\]. PPIs should be administered 30 to 60 minutes before breakfast for maximal inhibition of proton pumps. In one study that included 100 patients with GERD, only 46 percent of patients prescribed a PPI for GERD were taking it as advised \[[12,13](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/12,13)\]. Administration of PPIs before a meal provides better control of intragastric pH as compared with administration during or after a meal \[[14](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/14)\]. (See ["Proton pump inhibitors: Overview of use and adverse effects in the treatment of acid related disorders", section on 'Dose and timing of administration'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/proton-pump-inhibitors-overview-of-use-and-adverse-effects-in-the-treatment-of-acid-related-disorders?sectionName=Dose+and+timing+of+administration&topicRef=2239&anchor=H745155432&source=see_link#H745155432).)
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-  Differences in PPI metabolism — PPIs are metabolized through the hepatic cytochrome system, with CYP2C19 having the dominant role. The activity of CYP2C19 is determined to some extent by a genetic polymorphism. Approximately 5 percent of White patients and >10 percent of Asian patients are homozygous for a _CYP2C19_ mutation (ie, slow metabolizers), potentially leading to greater suppression of gastric acidity. However, in wild type homozygotes (rapid metabolizers) the effect of PPIs on gastric acidity is diminished and may contribute to PPI failure. (See ["Proton pump inhibitors: Overview of use and adverse effects in the treatment of acid related disorders"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/proton-pump-inhibitors-overview-of-use-and-adverse-effects-in-the-treatment-of-acid-related-disorders?topicRef=2239&source=see_link).)
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-  Residual acid reflux — Residual acid reflux has been documented in patients despite PPI therapy, however, the incidence in patients on twice daily therapy is low \[[15-19](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/15-19)\]. As an example, in one retrospective review of pH testing results in 135 GERD subjects with refractory symptoms on once or twice daily PPI therapy, results were abnormal in 31 and 4 percent, respectively \[[20](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/20)\].
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-  The presence of concentrated, highly acidic gastric juice postprandially at the gastroesophageal junction, termed the acid pocket, likely has a limited role in refractory GERD by causing re-reflux of gastric acid. A study that included 18 patients with GERD, of whom nine had a partial response to PPIs, demonstrated no difference in the pH or position of the acid pocket between PPI responders and nonresponders \[[21](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/21)\]. (See ["Pathophysiology of reflux esophagitis", section on 'Impaired esophageal acid clearance'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/pathophysiology-of-reflux-esophagitis?sectionName=Impaired+esophageal+acid+clearance&topicRef=2239&anchor=H8&source=see_link#H8).)
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-  Weakly acidic or alkaline reflux (non-acid reflux) — Non-acid reflux episodes primarily occur in the postprandial period as transient lower esophageal sphincter relaxation occurs more frequently following meal-induced gastric fundus distension. In patients on PPIs, treatment changes the acidity of the refluxate but does not decrease the volume of reflux or affect structural and motility abnormalities at the gastroesophageal junction responsible for GERD. In patients not on acid suppressive therapy, non-acid reflux results when gastric acid is buffered by the ingested food in the postprandial period. The clinical manifestations, diagnosis, and management of non-acid reflux is discussed in detail separately. (See ["Pathophysiology of reflux esophagitis", section on 'Anatomic disruption of the gastroesophageal junction'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/pathophysiology-of-reflux-esophagitis?sectionName=Anatomic+disruption+of+the+gastroesophageal+junction&topicRef=2239&anchor=H2949949686&source=see_link#H2949949686) and ["Non-acid reflux: Clinical manifestations, diagnosis, and management", section on 'Pathogenesis'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/non-acid-reflux-clinical-manifestations-diagnosis-and-management?sectionName=PATHOGENESIS&topicRef=2239&anchor=H1906876&source=see_link#H1906876).)
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-  Reflux hypersensitivity — Reflux hypersensitivity is characterized by retrosternal symptoms, including heartburn and chest pain associated with non-pathologic acid exposure \[[22](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/22)\]. In patients with esophageal hypersensitivity, proximal migration of weakly acidic reflux and the presence of gas in the refluxate are pivotal for symptom generation \[[21,23](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/21,23)\].
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-  There are limited data on the prevalence of reflux hypersensitivity \[[24,25](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/24,25)\]. In a study of 329 patients with non-erosive reflux disease who underwent pH–impedance monitoring, 40 percent had abnormal acid exposure. The prevalence of reflux hypersensitivity and functional heartburn were 36 and 24 percent, respectively \[[24](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/24)\].
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-  According to the Rome IV criteria, a diagnosis of reflux hypersensitivity requires all of the following criteria be fulfilled for the last three months with symptom onset at least six months prior to the diagnosis \[[26](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/26)\]:
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-  ●Retrosternal symptoms including heartburn or chest pain
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-  ●Normal endoscopy and absence of evidence that eosinophilic esophagitis is the cause for symptoms
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-  ●Absence of major esophageal motor disorders (achalasia/esophagogastric junction outflow obstruction, diffuse esophageal spasm, jackhammer esophagus, absent peristalsis)
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-  ●Evidence of triggering of symptoms by reflux events despite normal acid exposure on pH or pH–impedance monitoring (response to antisecretory therapy does not exclude the diagnosis)
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-  Esophageal hypersensitivity is analogous to the visceral hyperalgesia described in other functional gastrointestinal disorders (eg, functional chest pain, functional dyspepsia) and is driven by similar mechanisms of altered central processing of visceral stimuli, altered autonomic activity, and psychological abnormalities. (See ["Evaluation of the adult with chest pain of esophageal origin"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/evaluation-of-the-adult-with-chest-pain-of-esophageal-origin?topicRef=2239&source=see_link) and ["Functional dyspepsia in adults"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/functional-dyspepsia-in-adults?topicRef=2239&source=see_link).)
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-  Functional heartburn — Functional heartburn is among the most common cause for failure of PPI treatment. It is estimated that up to 58 percent of patients with persistent heartburn despite PPI therapy have functional heartburn \[[15,16](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/15,16)\].
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-  According to the Rome IV criteria, a diagnosis of functional heartburn requires all of the following criteria be fulfilled for the last three months with symptom onset at least six months prior to the diagnosis \[[26](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/26)\]:
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-  ●Burning retrosternal discomfort or pain
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-  ●Absence of symptom relief despite optimal antisecretory therapy
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-  ●Absence of evidence that gastroesophageal reflux (abnormal acid exposure and symptom reflux association) or eosinophilic esophagitis are the cause of symptoms
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-  ●Absence of major esophageal motor disorders (achalasia/esophagogastric junction outflow obstruction, diffuse esophageal spasm, jackhammer esophagus, absent peristalsis)
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-  Most patients with functional heartburn have chronic symptoms that vary in severity over time. In one study that included 40 patients with functional heartburn, 22 months after initial testing, 66 percent of patients remained symptomatic \[[27](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/27)\]. The underlying mechanisms responsible for symptoms in functional heartburn remain to be elucidated. Increased esophageal sensitivity to chemical, mechanical, and electrical stimuli in this patient population has not been consistently demonstrated \[[28-31](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/28-31)\]. Psychological co-morbidities may provide an explanation for functional heartburn \[[32](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/32)\]. Patients with poor correlation of symptoms with acid reflux events display a high level of anxiety as compared with patients who demonstrate a close correlation between symptoms and acid reflux events \[[33](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/33)\]. In population-based studies, anxiety and depression have been also been demonstrated to increase GERD-related symptoms \[[34](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/34)\].
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-  Alternative diagnoses — Other diseases that can mimic symptoms of GERD include achalasia, eosinophilic esophagitis, infectious esophagitis, pill esophagitis, gastroparesis, and rarely esophageal stricture or cancer. Rumination syndrome may also be misdiagnosed as GERD. Refractory GERD can be distinguished from these conditions by diagnostic testing. Patients with functional dyspepsia commonly also complain of heartburn which may be misdiagnosed as refractory GERD \[[35](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/35)\]. (See ['Diagnostic testing'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H3417117953) below and ["Approach to the adult with nausea and vomiting", section on 'Rumination syndrome'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-the-adult-with-nausea-and-vomiting?sectionName=Rumination+syndrome&topicRef=2239&anchor=H24&source=see_link#H24).)
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-  Bile reflux may have a role in a subset of patients with difficult to manage symptomatic reflux. In a study that included 65 patients with persistent heartburn and regurgitation while on single-dose PPI therapy, seven patients (11 percent) had only pathological acid exposure, 25 (38 percent) had only pathological bile exposure, and 17 (26 percent) had pathological exposure to both acid and bile \[[36](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/36)\]. Furthermore, in a carefully selected group of patients with symptoms refractory to PPI therapy, [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link) significantly reduced bile reflux exposure and heartburn. Although these studies suggest a role for measurement of bile reflux in patients with persistent reflux symptoms despite PPI therapy, bile reflux monitoring is not widely available. (See ["Pathophysiology of reflux esophagitis"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/pathophysiology-of-reflux-esophagitis?topicRef=2239&source=see_link) and ["Non-acid reflux: Clinical manifestations, diagnosis, and management"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/non-acid-reflux-clinical-manifestations-diagnosis-and-management?topicRef=2239&source=see_link).)
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-  INITIAL ASSESSMENTCompliance with proton pump inhibitors (PPI) therapy and specifically, timing in relation to meals, should be sought. Patients with continued symptoms should be carefully reassessed, paying specific attention to the type of ongoing symptoms, and the degree to which symptoms have improved or worsened. It is important to recognize that complete relief of heartburn with PPIs occurs at a rate of approximately 11.5 percent per week \[[37](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/37)\]. Thus, endoscopic healing and symptom relief are achieved within eight weeks in the majority of patients. However, patients with severe esophagitis (eg, Los Angeles C or D esophagitis) may take longer to heal. (See ['Medication timing and adherence'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H5) above.)
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-  In addition, we perform blood count to identify patients with iron deficiency anemia, if not recently performed. (See ['Alarm features'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H3324609889) below.)
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-  DIAGNOSTIC STRATEGIES AND INITIAL MANAGEMENTThe timing and extent of diagnostic evaluation in a patient with refractory gastroesophageal reflux disease (GERD) is based on the type of ongoing symptoms and the presence of alarm features. A suggested approach to the management of patients who have failed once daily proton pump inhibitors (PPI) therapy is outlined in the algorithm ([algorithm 1](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/image?imageKey=GAST%2F70106&topicKey=GAST%2F2239&source=see_link)).
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-  Alarm features — Alarm features that may be suggestive of a gastrointestinal malignancy include:
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-  ●New onset dyspepsia in patient ≥60 years
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-  ●Evidence of gastrointestinal bleeding (hematemesis, melena, hematochezia, occult blood in stool)
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-  ●Iron deficiency anemia
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-  ●Anorexia
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-  ●Unexplained weight loss
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-  ●Dysphagia
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-  ●Odynophagia
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-  ●Persistent vomiting
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-  ●Gastrointestinal cancer in a first-degree relative
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-  Patients with alarm features
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-  Early upper endoscopy — An early upper endoscopy (within two weeks) should be performed for the evaluation of new alarm features to determine the underlying etiology. Upper endoscopy should not be delayed pending a trial of empiric therapy in patients with alarm symptoms. In patients who have previously undergone an upper endoscopy, we perform a repeat upper endoscopy if new alarm features developed since the last upper endoscopy was performed. Biopsies of the esophagus should be obtained to rule out eosinophilic esophagitis. (See ["Clinical manifestations and diagnosis of eosinophilic esophagitis (EoE)", section on 'Diagnosis'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/clinical-manifestations-and-diagnosis-of-eosinophilic-esophagitis-eoe?sectionName=DIAGNOSIS&topicRef=2239&anchor=H5&source=see_link#H5).)
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-  In patients with a normal upper endoscopy, additional evaluation may be required based on symptoms (eg, abdominal imaging in patients with concurrent weight loss). If this evaluation is normal and symptoms of GERD persist, patients should be managed similarly to patients without alarm features. (See ['Patients without alarm features'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H894860270) below.)
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-  Patients without alarm features
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-  General measures — Lifestyle and dietary modification, and compliance with PPI therapy should be reinforced. Patients should be instructed to take a PPI 30 minutes before a meal. Lifestyle and dietary modification include avoidance of identified dietary triggers, weight loss for patients who are overweight or have had recent weight gain, elevation of the head of the bed in individuals with nocturnal symptoms, refraining from assuming a supine position after meals and avoidance of meals two to three hours before bedtime. (See ["Medical management of gastroesophageal reflux disease in adults", section on 'Lifestyle and dietary modification'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/medical-management-of-gastroesophageal-reflux-disease-in-adults?sectionName=Lifestyle+and+dietary+modification&topicRef=2239&anchor=H2&source=see_link#H2).)
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-  Optimize PPI therapy — In patients with reflux symptoms despite standard dose once daily PPI (eg, [omeprazole](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/omeprazole-drug-information?topicRef=2239&source=see_link) 40 mg once daily), options include splitting the dose (eg, omeprazole 20 mg twice daily), doubling the PPI dose (eg, omeprazole 40 mg twice daily), or switching to another PPI (eg, [lansoprazole](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/lansoprazole-drug-information?topicRef=2239&source=see_link) 30 mg once daily). When splitting or doubling the PPI dose, PPIs should be administered before breakfast and before dinner. Physiologic studies have also demonstrated improved nocturnal acid breakthrough with split dosing as compared with once daily dosing \[[38](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/38)\].
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-  We usually double the PPI dose for eight weeks before considering an alternative PPI. In one study, doubling the PPI dose in patients with symptomatic GERD, despite once daily PPI therapy, increased the rate of overall symptom improvement by 22 to 26 percent \[[39,40](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/39,40)\].
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-  However, both options appear to be effective in controlling heartburn \[[39,41](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/39,41)\]. In a randomized trial, 328 patients with persistent GERD symptoms on treatment with single dose [lansoprazole](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/lansoprazole-drug-information?topicRef=2239&source=see_link) were assigned to twice daily lansoprazole or single dose [esomeprazole](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/esomeprazole-drug-information?topicRef=2239&source=see_link) for eight weeks. At the end of treatment, there was no significant difference in the number of heartburn-free days between the two groups. Some experts have suggested splitting the doses to provide double dose PPI four times daily (eg, [rabeprazole](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/rabeprazole-drug-information?topicRef=2239&source=see_link) 10 mg four times daily). However, evidence to support this strategy is limited to a physiologic study which demonstrated greater reduction in intragastric pH over 24 hours as compared with once or twice daily dosing \[[42](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/42)\]. Data to support a further escalation in PPI dose are lacking.
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-  Diagnostic testing — Diagnostic testing in patients with GERD usually consists of an upper endoscopy and esophageal impedance pH testing. Additional evaluation should be pursued based on the type of ongoing symptoms (eg, esophageal manometry in patients with regurgitation, gastric emptying study in patients with vomiting).
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-  Upper endoscopy — In all patients who fail PPI therapy, we perform an upper endoscopy with biopsies of the esophagus, if not performed in the last one year. Upper endoscopy can rule out alternative diagnoses (eg, eosinophilic esophagitis, infection and pill injury, achalasia). However, adequate biopsies of the esophagus are needed to rule out eosinophilic esophagitis (two to four biopsies from the distal esophagus and two to four from the mid or proximal esophagus). (See ["Clinical manifestations and diagnosis of eosinophilic esophagitis (EoE)", section on 'Histology'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/clinical-manifestations-and-diagnosis-of-eosinophilic-esophagitis-eoe?sectionName=Histology&topicRef=2239&anchor=H1680258&source=see_link#H1680258).)
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-  Esophageal impedance pH testing — Patients who fail twice daily PPI therapy should also undergo esophageal pH monitoring. Esophageal pH monitoring with impedance is preferred to wireless pH capsule and the traditional pH probe, as it has the advantage of detection of non-acid in addition to acid reflux \[[43,44](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/43,44)\]. (See ["Esophageal multichannel intraluminal impedance testing"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/esophageal-multichannel-intraluminal-impedance-testing?topicRef=2239&source=see_link).)
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-  Impedance pH testing can be performed while off PPI therapy in patients without typical GERD symptoms to determine if gastroesophageal reflux is the cause of their symptoms. Testing should be performed while on PPI treatment in patients with a partial response to PPIs to determine if there is continued pathological acid or non-acid exposure despite acid suppressive therapy \[[45](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/45)\]. It can also help predict which patients have acid reflux off PPI therapy \[[46](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/46)\]. (See ["Esophageal multichannel intraluminal impedance testing", section on 'Testing on or off proton pump inhibitors'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/esophageal-multichannel-intraluminal-impedance-testing?sectionName=Testing+on+or+off+proton+pump+inhibitors&topicRef=2239&anchor=H173472339&source=see_link#H173472339).)
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-  Esophageal manometry — We perform esophageal manometry in patients with dysphagia and regurgitation and prior to invasive antireflux therapies to exclude an esophageal motility disorder \[[45,47,48](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/45,47,48)\]. GERD can be distinguished from rumination syndrome by impedance pH manometry by detecting gastric straining preceding or during reflux events that extend to the proximal esophagus. (See ["Achalasia: Pathogenesis, clinical manifestations, and diagnosis", section on 'Esophageal manometry'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/achalasia-pathogenesis-clinical-manifestations-and-diagnosis?sectionName=Esophageal+manometry&topicRef=2239&anchor=H386844726&source=see_link#H386844726) and ["Overview of gastrointestinal motility testing", section on 'Esophageal manometry'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/overview-of-gastrointestinal-motility-testing?sectionName=Esophageal+manometry&topicRef=2239&anchor=H3&source=see_link#H3) and ["High resolution manometry"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/high-resolution-manometry?topicRef=2239&source=see_link).)
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-  SUBSEQUENT MANAGEMENTSubsequent management in patients who have undergone esophageal pH testing are based on the pH of the refluxate. If pH testing cannot be performed, empiric management is based on the type of ongoing symptoms. (See ['Patients with impedance-pH results'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H3568282545) below and ['Patients without impedance pH testing'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H35407952) below.)
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-  Patients with impedance-pH results
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-  Residual acid reflux
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-  ●**Alginates** – In patients with refractory heartburn, who demonstrate acid reflux on esophageal pH testing while on a twice daily PPI, we use concurrent sodium alginate, if available. Alginates can potentially buffer the acid pocket in the most proximal gastric cardia and form a viscous raft at the gastroesophageal junction. However, the efficacy of sodium alginate in patients with refractory GERD has not been demonstrated and its availability is limited. (See ["Pathophysiology of reflux esophagitis", section on 'Impaired esophageal emptying'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/pathophysiology-of-reflux-esophagitis?sectionName=Impaired+esophageal+emptying&topicRef=2239&anchor=H1131219054&source=see_link#H1131219054).)
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-  ●**H2 receptor antagonists** – In patients with persistent acid reflux symptoms despite PPI therapy (with or without alginates), we add a bedtime histamine 2 receptor antagonist (H2RA) \[[49](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/49)\]. Tolerance develops rapidly in patients on H2RAs and can develop after one week of therapy \[[50-53](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/50-53)\]. If clinical tolerance develops, H2RA can be used intermittently or on demand \[[54](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/54)\]. (See ["Medical management of gastroesophageal reflux disease in adults", section on 'Surface agents and alginates'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/medical-management-of-gastroesophageal-reflux-disease-in-adults?sectionName=Surface+agents+and+alginates&topicRef=2239&anchor=H671603168&source=see_link#H671603168).)
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-  ●**Reflux inhibitors** – We use [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link) as adjunctive treatment in patients with persistent symptoms despite a PPI with a H2RA. We initiate baclofen at a low dose (5 to 10 mg twice a day before meals). In patients who fail to respond, we make incremental changes and increase the dose by 5 mg every four days to 20 mg three times a day while carefully monitoring for side effects. Because baclofen crosses the blood-brain barrier, a variety of central nervous system-related side effects may occur. These include somnolence, confusion, dizziness, lightheadedness, drowsiness, weakness, and trembling. We usually continue baclofen for four to eight weeks before stopping if it is ineffective.
-  
-  Data to support the use of [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link) in patients with refractory GERD have several limitations. In a meta-analysis of nine randomized trials that included 283 patients with GERD and healthy volunteers who were assigned to baclofen or placebo, baclofen resulted in a reduction in the number of reflux episodes per patient, the average length of reflux episodes, and the incidence of transient lower esophageal sphincter relaxation \[[55](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/55)\]. However, only one trial included in the meta-analysis evaluated baclofen as an add-on therapy to PPIs. Other limitations included short duration of follow-up (range 12 hours to four weeks) and the inclusion of patients with ongoing non-acid reflux. (See ["Non-acid reflux: Clinical manifestations, diagnosis, and management", section on 'Reflux inhibitors'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/non-acid-reflux-clinical-manifestations-diagnosis-and-management?sectionName=Reflux+inhibitors&topicRef=2239&anchor=H5204500&source=see_link#H5204500).)
-  
-  ●**Anti-reflux procedures**
-  
-  •**Anti-reflux surgery** – Antireflux surgery is reserved for patients who require high doses of PPIs to control symptoms, for persistent proven GERD symptoms or esophageal mucosal damage despite maximal medical therapy, and when there is significant structural disruption at the esophagogastric junction (eg, hiatus hernia). Surgery is not recommended in patients who demonstrate a complete lack of response to PPI therapy \[[45](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/45)\]. (See ["Surgical treatment of gastroesophageal reflux in adults"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/surgical-treatment-of-gastroesophageal-reflux-in-adults?topicRef=2239&source=see_link).)
-  
-  •**Endoscopic procedures** – The two main endoscopic approaches for treating GERD include application of controlled radiofrequency energy to the lower esophageal sphincter region (Stretta procedure) and transoral incisionless fundoplication \[[56](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/56)\]. Both techniques have demonstrated a decrease in PPI requirement in patients with GERD. However, their long-term efficacy has not been established. (See ["Radiofrequency treatment for gastroesophageal reflux disease"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/radiofrequency-treatment-for-gastroesophageal-reflux-disease?topicRef=2239&source=see_link).)
-  
-  Reflux hypersensitivity or functional heartburn — Patients should be reassured regarding the benign nature of these conditions. In patients with functional heartburn or reflux hypersensitivity, we suggest a trial of pain modulators (eg, tricyclic antidepressant, selective serotonin uptake inhibitor, serotonin-norepinephrine reuptake inhibitors, or [trazodone](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/trazodone-drug-information?topicRef=2239&source=see_link)). We usually begin with [nortriptyline](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/nortriptyline-drug-information?topicRef=2239&source=see_link) 25 mg, [citalopram](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/citalopram-drug-information?topicRef=2239&source=see_link) 20 mg, or [fluoxetine](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/fluoxetine-drug-information?topicRef=2239&source=see_link) 20 mg. The initial dose should be adjusted based upon tolerance and response. Due to the delayed onset of action of antidepressants, two to four weeks of therapy should be attempted before increasing the dose. We usually continue treatment for 12 weeks before stopping if it is ineffective.
-  
-  The decision to continue PPI therapy in patients with reflux hypersensitivity or functional heartburn is based on the patients response to PPI therapy (partial response or no response), and whether pH testing was performed on PPI therapy.
-  
-  ●In patients with reflux hypersensitivity or functional heartburn who have had a partial response to PPI therapy (or in whom pH testing was performed on PPI therapy), pain modulators are used in addition to PPI therapy.
-  
-  ●In patients reflux hypersensitivity or functional heartburn without a symptomatic response to PPI therapy (or in whom pH testing was performed off PPI therapy), we discontinue PPI therapy and use pain modulators alone.
-  
-  Pain modulators have been shown to improve esophageal pain in patients with other functional esophageal disorders such as functional chest pain of esophageal origin. However, evidence of their efficacy in patients with reflux hypersensitivity and functional heartburn are limited given the lack of randomized trials \[[57-60](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/57-60)\]. In a randomized trial that included 252 patients who underwent pH impedance testing, 75 patients with reflux hypersensitivity were assigned to receive [citalopram](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/citalopram-drug-information?topicRef=2239&source=see_link) or placebo \[[60](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/60)\]. At six months, patients treated with citalopram were significantly less likely to report reflux symptoms (39 versus 67 percent).
-  
-  Non-acid reflux — In patients with refractory GERD who demonstrate symptoms associated with non-acid reflux, we suggest a trial of [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link). The diagnosis and management of patients with non-acid reflux is discussed in detail separately. (See ["Non-acid reflux: Clinical manifestations, diagnosis, and management", section on 'Management'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/non-acid-reflux-clinical-manifestations-diagnosis-and-management?sectionName=MANAGEMENT&topicRef=2239&anchor=H9&source=see_link#H9).)
-  
-  Patients without impedance pH testing
-  
-  ●In patients whose symptoms are primarily regurgitation, we use an empiric trial of [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link). (See ['Residual acid reflux'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H25) above and ['Non-acid reflux'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H2534372992) above.)
-  
-  ●In patients who primarily report heartburn, we generally begin with a trial of an H2 receptor antagonist (H2RA) at bedtime but advise that it be used intermittently to avoid tachyphylaxis. We reserve a trial of pain modulators (eg, [nortriptyline](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/nortriptyline-drug-information?topicRef=2239&source=see_link), [citalopram](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/citalopram-drug-information?topicRef=2239&source=see_link)) for patients who fail to respond to the addition of H2RAs. (See ['Reflux hypersensitivity or functional heartburn'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H2616698043) above.)
-  
-  Other therapies
-  
-  ●**Prokinetics in patients with delayed gastric emptying** – Prokinetic agents (eg, [metoclopramide](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/metoclopramide-drug-information?topicRef=2239&source=see_link)) are reserved for patients with refractory GERD and objective evidence of delayed gastric emptying on diagnostic testing. (See ["Gastroparesis: Etiology, clinical manifestations, and diagnosis", section on 'Assess gastric motility'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/gastroparesis-etiology-clinical-manifestations-and-diagnosis?sectionName=Assess+gastric+motility&topicRef=2239&anchor=H261154964&source=see_link#H261154964).)
-  
-  A meta-analysis of 12 randomized trials that included 2403 patients with GERD demonstrated modest reductions in symptom scores when prokinetics were added to PPI therapy \[[61](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/61)\]. The combination did not increase healing of erosive esophagitis or improve esophageal motor performance, but patients treated with prokinetics were significantly more likely to experience adverse effects. (See ["Gastroparesis: Etiology, clinical manifestations, and diagnosis", section on 'Assess gastric motility'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/gastroparesis-etiology-clinical-manifestations-and-diagnosis?sectionName=Assess+gastric+motility&topicRef=2239&anchor=H261154964&source=see_link#H261154964) and ["Treatment of gastroparesis", section on 'Prokinetics'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/treatment-of-gastroparesis?sectionName=Prokinetics&topicRef=2239&anchor=H81711981&source=see_link#H81711981).)
-  
-  ●**Bile acid binders** – Bile acid binders may have a role in the treatment of refractory GERD when used in combination with PPI therapy or as stand-alone therapy, however, further studies are needed \[[11,62](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/11,62)\]. In a randomized trial in which 280 patients with refractory GERD symptoms despite once-daily PPI therapy were assigned to receive an investigational gastric retentive, extended release [colesevelam](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/colesevelam-drug-information?topicRef=2239&source=see_link) formulation (IW-3718; 500 mg, 1000 mg, or 1500 mg twice daily) or placebo, IW-3718 (1500 mg twice daily) significantly reduced heartburn (53 versus 37 percent) and regurgitation (46 versus 34 percent) \[[11](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/11)\]. Constipation was the most frequent adverse effect. (See ['Alternative diagnoses'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H490761683) above.)
-  
-  ●**Acupuncture** – Acupuncture has been evaluated in patients with GERD who failed PPI once daily \[[63](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/63)\]. In a small randomized trial 30 patients with classic heartburn refractory to once daily PPI were assigned to doubling the PPI dose (standard of care) or adding acupuncture to their PPI for four weeks. As compared with baseline, the acupuncture group had significant improvement in regurgitation and heartburn. While the potential benefit may be related to treatment of visceral pain, additional studies are needed to define the role of acupuncture in patients with refractory GERD.
-  
-  SOCIETY GUIDELINE LINKSLinks to society and government-sponsored guidelines from selected countries and regions around the world are provided separately. (See ["Society guideline links: Gastroesophageal reflux in adults"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/society-guideline-links-gastroesophageal-reflux-in-adults?topicRef=2239&source=see_link) and ["Society guideline links: Esophageal manometry and pH testing"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/society-guideline-links-esophageal-manometry-and-ph-testing?topicRef=2239&source=see_link).)
-  
-  INFORMATION FOR PATIENTSUpToDate offers two types of patient education materials, "The Basics" and "Beyond the Basics." The Basics patient education pieces are written in plain language, at the 5<sup>th</sup> to 6<sup>th</sup> grade reading level, and they answer the four or five key questions a patient might have about a given condition. These articles are best for patients who want a general overview and who prefer short, easy-to-read materials. Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed. These articles are written at the 10<sup>th</sup> to 12<sup>th</sup> grade reading level and are best for patients who want in-depth information and are comfortable with some medical jargon.
-  
-  Here are the patient education articles that are relevant to this topic. We encourage you to print or e-mail these topics to your patients. (You can also locate patient education articles on a variety of subjects by searching on "patient info" and the keyword(s) of interest.)
-  
-  ●Basics topics (see ["Patient education: Acid reflux and GERD in adults (The Basics)"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/acid-reflux-and-gerd-in-adults-the-basics?topicRef=2239&source=see_link))
-  
-  ●Beyond the Basics topics (see ["Patient education: Gastroesophageal reflux disease in adults (Beyond the Basics)"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/gastroesophageal-reflux-disease-in-adults-beyond-the-basics?topicRef=2239&source=see_link))
-  
-  SUMMARY AND RECOMMENDATIONS
-  
-  ●**Epidemiology** – Approximately 10 and 40 percent of patients with gastroesophageal reflux disease (GERD) fail to respond symptomatically, either partially or completely, to a standard dose of proton pump inhibitors (PPIs). Continued symptoms of GERD despite PPI therapy may be due to insufficient acid suppression, reflux hypersensitivity, functional heartburn, or an alternative etiology. (See ['Epidemiology'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H360019636) above and ['Etiology'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H3) above.)
-  
-  ●**Initial assessment and alarm features** – Patients with continued symptoms should be carefully reassessed, paying specific attention to the compliance and timing of PPI therapy, type of ongoing symptoms and the presence of alarm features that may be suggestive of a gastrointestinal malignancy. Alarm features include:
-  
-  •New onset dyspepsia in patient ≥60 years
-  
-  •Evidence of gastrointestinal bleeding (hematemesis, melena, hematochezia, occult blood in stool)
-  
-  •Iron deficiency anemia
-  
-  •Anorexia
-  
-  •Unexplained weight loss
-  
-  •Dysphagia
-  
-  •Odynophagia
-  
-  •Persistent vomiting
-  
-  •Gastrointestinal cancer in a first-degree relative
-  
-  **Diagnostic evaluation and initial management** – The timing and extent of diagnostic evaluation in a patient with refractory GERD is based on the type of ongoing symptoms and the presence of alarm features ([algorithm 1](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/image?imageKey=GAST%2F70106&topicKey=GAST%2F2239&source=see_link)).
-  
-  •**Patients with alarm features** – We perform early upper endoscopy. Patients with alarm features in whom the early upper endoscopy is negative are subsequently managed similarly to patients without alarm features ([algorithm 1](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/image?imageKey=GAST%2F70106&topicKey=GAST%2F2239&source=see_link)). (See ['Patients with alarm features'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H1186639745) above.)
-  
-  •**Patients without alarm features** – Initial management consists of reinforcement of lifestyle modification and compliance with PPI therapy. In patients with persistent symptoms despite once daily PPI therapy, we suggest twice daily PPI therapy ([Grade 2B](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/grade/5?title=Grade%202B&topicKey=GAST/2239)). Switching to a different PPI may be an equally effective alternative. In all patients who fail twice daily PPI therapy, we perform an upper endoscopy with biopsies of the esophagus, if not performed in the last one year. (See ['Residual acid reflux'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H25) above.)
-  
-  ●**Additional measures based on esophageal pH testing/symptoms** – Subsequent management in patients who have undergone esophageal pH testing are based on the pH of the refluxate. If pH testing cannot be performed, empiric management is based on the type of ongoing symptoms.
-  
-  •In patients with persistent acid reflux on esophageal impedance pH testing or when testing is unavailable and patients primarily report heartburn, we suggest adding a bedtime H2RA ([Grade 2C](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/grade/6?title=Grade%202C&topicKey=GAST/2239)). If clinical tolerance develops, H2RA can be used intermittently or on demand. (See ['Residual acid reflux'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H25) above.)
-  
-  •In patients with symptoms associated with non-acidic reflux on an esophageal impedance pH study or when testing is unavailable and patients primarily report regurgitation, we suggest a trial of [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link) ([Grade 2C](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/grade/6?title=Grade%202C&topicKey=GAST/2239)). (See ['Non-acid reflux'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H2534372992) above and ["Non-acid reflux: Clinical manifestations, diagnosis, and management"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/non-acid-reflux-clinical-manifestations-diagnosis-and-management?topicRef=2239&source=see_link).)
-  
-  •In patients with refractory GERD who have a normal esophageal impedance and pH study (esophageal hypersensitivity or functional heartburn), we suggest a trial of visceral analgesics (pain modulators), such as a tricyclic antidepressant, serotonin-norepinephrine reuptake inhibitor, selective serotonin uptake inhibitor, or [trazodone](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/trazodone-drug-information?topicRef=2239&source=see_link) ([Grade 2C](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/grade/6?title=Grade%202C&topicKey=GAST/2239)). (See ['Reflux hypersensitivity or functional heartburn'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H2616698043) above.)
-  
-  •In patients with persistent GERD symptoms despite PPI therapy and delayed gastric emptying, we suggest treatment with prokinetics ([Grade 2C](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/grade/6?title=Grade%202C&topicKey=GAST/2239)). (See ['Other therapies'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H2264487032) above.)
-  
-  Disclaimer: This generalized information is a limited summary of diagnosis, treatment, and/or medication information. It is not meant to be comprehensive and should be used as a tool to help the user understand and/or assess potential diagnostic and treatment options. It does NOT include all information about conditions, treatments, medications, side effects, or risks that may apply to a specific patient. It is not intended to be medical advice or a substitute for the medical advice, diagnosis, or treatment of a health care provider based on the health care provider's examination and assessment of a patient's specific and unique circumstances. Patients must speak with a health care provider for complete information about their health, medical questions, and treatment options, including any risks or benefits regarding use of medications. This information does not endorse any treatments or medications as safe, effective, or approved for treating a specific patient. UpToDate, Inc. and its affiliates disclaim any warranty or liability relating to this information or the use thereof. The use of this information is governed by the Terms of Use, available at [https://www.wolterskluwer.com/en/know/clinical-effectiveness-terms](https://www.wolterskluwer.com/en/know/clinical-effectiveness-terms). 2024© UpToDate, Inc. and its affiliates and/or licensors. All rights reserved.
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-  created: 2024-02-02T16:25:39 (UTC -05:00)
-  tags: []
-  source: chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html
-  author: 
-  ---
-- Approach to refractory gastroesophageal reflux disease in adults - UpToDate
-  
-  > ## Excerpt
-  > Despite treatment with proton pump inhibitors (PPIs), some patients with gastroesophageal reflux disease (GERD) continue to have reflux symptoms or endoscopic e
-  
-  ---
-  INTRODUCTIONDespite treatment with proton pump inhibitors (PPIs), some patients with gastroesophageal reflux disease (GERD) continue to have reflux symptoms or endoscopic evidence of esophagitis. This topic will review an approach to patients with refractory GERD. The clinical manifestations, diagnosis, and initial medical management of GERD are discussed in detail separately. (See ["Medical management of gastroesophageal reflux disease in adults"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/medical-management-of-gastroesophageal-reflux-disease-in-adults?topicRef=2239&source=see_link).)
-  
-  TERMINOLOGYThe definition of refractory gastroesophageal reflux disease (GERD) is controversial \[[1](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/1)\]. According to most experts, patients with GERD who exhibit partial or lack of response to proton pump inhibitor (PPI) twice daily are considered to have failed PPI therapy \[[2](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/2)\]. GERD in these patients is termed refractory GERD. However, we suggest that lack of satisfactory symptomatic response to PPI once a day should be considered a failure of PPI therapy.
-  
-  EPIDEMIOLOGYApproximately 10 and 40 percent of patients with gastroesophageal reflux disease (GERD) fail to respond symptomatically, either partially or completely, to proton pump inhibitors (PPIs) \[[3-6](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/3-6)\]. Most patients with GERD who do not respond to a PPI have either nonerosive reflux (NERD) or functional heartburn. In patients with NERD, the pooled symptomatic response rate to PPI once daily at four weeks is 37 percent \[[7,8](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/7,8)\]. In contrast, in patients with erosive esophagitis, which accounts for 30 to 40 percent of the GERD population, the pooled symptomatic response rate is 56 percent \[[7](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/7)\].
-  
-  ETIOLOGY
-  
-  Insufficient acid suppression — A range of mechanisms can result in insufficient suppression of gastric acid.
-  
-  Medication related factors
-  
-  Medication timing and adherence — Poor compliance with proton pump inhibitor (PPI) timing and adherence is an important cause for inadequate acid suppression and refractory GERD \[[9-11](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/9-11)\]. PPIs should be administered 30 to 60 minutes before breakfast for maximal inhibition of proton pumps. In one study that included 100 patients with GERD, only 46 percent of patients prescribed a PPI for GERD were taking it as advised \[[12,13](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/12,13)\]. Administration of PPIs before a meal provides better control of intragastric pH as compared with administration during or after a meal \[[14](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/14)\]. (See ["Proton pump inhibitors: Overview of use and adverse effects in the treatment of acid related disorders", section on 'Dose and timing of administration'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/proton-pump-inhibitors-overview-of-use-and-adverse-effects-in-the-treatment-of-acid-related-disorders?sectionName=Dose+and+timing+of+administration&topicRef=2239&anchor=H745155432&source=see_link#H745155432).)
-  
-  Differences in PPI metabolism — PPIs are metabolized through the hepatic cytochrome system, with CYP2C19 having the dominant role. The activity of CYP2C19 is determined to some extent by a genetic polymorphism. Approximately 5 percent of White patients and >10 percent of Asian patients are homozygous for a _CYP2C19_ mutation (ie, slow metabolizers), potentially leading to greater suppression of gastric acidity. However, in wild type homozygotes (rapid metabolizers) the effect of PPIs on gastric acidity is diminished and may contribute to PPI failure. (See ["Proton pump inhibitors: Overview of use and adverse effects in the treatment of acid related disorders"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/proton-pump-inhibitors-overview-of-use-and-adverse-effects-in-the-treatment-of-acid-related-disorders?topicRef=2239&source=see_link).)
-  
-  Residual acid reflux — Residual acid reflux has been documented in patients despite PPI therapy, however, the incidence in patients on twice daily therapy is low \[[15-19](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/15-19)\]. As an example, in one retrospective review of pH testing results in 135 GERD subjects with refractory symptoms on once or twice daily PPI therapy, results were abnormal in 31 and 4 percent, respectively \[[20](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/20)\].
-  
-  The presence of concentrated, highly acidic gastric juice postprandially at the gastroesophageal junction, termed the acid pocket, likely has a limited role in refractory GERD by causing re-reflux of gastric acid. A study that included 18 patients with GERD, of whom nine had a partial response to PPIs, demonstrated no difference in the pH or position of the acid pocket between PPI responders and nonresponders \[[21](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/21)\]. (See ["Pathophysiology of reflux esophagitis", section on 'Impaired esophageal acid clearance'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/pathophysiology-of-reflux-esophagitis?sectionName=Impaired+esophageal+acid+clearance&topicRef=2239&anchor=H8&source=see_link#H8).)
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-  Weakly acidic or alkaline reflux (non-acid reflux) — Non-acid reflux episodes primarily occur in the postprandial period as transient lower esophageal sphincter relaxation occurs more frequently following meal-induced gastric fundus distension. In patients on PPIs, treatment changes the acidity of the refluxate but does not decrease the volume of reflux or affect structural and motility abnormalities at the gastroesophageal junction responsible for GERD. In patients not on acid suppressive therapy, non-acid reflux results when gastric acid is buffered by the ingested food in the postprandial period. The clinical manifestations, diagnosis, and management of non-acid reflux is discussed in detail separately. (See ["Pathophysiology of reflux esophagitis", section on 'Anatomic disruption of the gastroesophageal junction'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/pathophysiology-of-reflux-esophagitis?sectionName=Anatomic+disruption+of+the+gastroesophageal+junction&topicRef=2239&anchor=H2949949686&source=see_link#H2949949686) and ["Non-acid reflux: Clinical manifestations, diagnosis, and management", section on 'Pathogenesis'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/non-acid-reflux-clinical-manifestations-diagnosis-and-management?sectionName=PATHOGENESIS&topicRef=2239&anchor=H1906876&source=see_link#H1906876).)
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-  Reflux hypersensitivity — Reflux hypersensitivity is characterized by retrosternal symptoms, including heartburn and chest pain associated with non-pathologic acid exposure \[[22](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/22)\]. In patients with esophageal hypersensitivity, proximal migration of weakly acidic reflux and the presence of gas in the refluxate are pivotal for symptom generation \[[21,23](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/21,23)\].
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-  There are limited data on the prevalence of reflux hypersensitivity \[[24,25](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/24,25)\]. In a study of 329 patients with non-erosive reflux disease who underwent pH–impedance monitoring, 40 percent had abnormal acid exposure. The prevalence of reflux hypersensitivity and functional heartburn were 36 and 24 percent, respectively \[[24](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/24)\].
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-  According to the Rome IV criteria, a diagnosis of reflux hypersensitivity requires all of the following criteria be fulfilled for the last three months with symptom onset at least six months prior to the diagnosis \[[26](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/26)\]:
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-  ●Retrosternal symptoms including heartburn or chest pain
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-  ●Normal endoscopy and absence of evidence that eosinophilic esophagitis is the cause for symptoms
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-  ●Absence of major esophageal motor disorders (achalasia/esophagogastric junction outflow obstruction, diffuse esophageal spasm, jackhammer esophagus, absent peristalsis)
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-  ●Evidence of triggering of symptoms by reflux events despite normal acid exposure on pH or pH–impedance monitoring (response to antisecretory therapy does not exclude the diagnosis)
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-  Esophageal hypersensitivity is analogous to the visceral hyperalgesia described in other functional gastrointestinal disorders (eg, functional chest pain, functional dyspepsia) and is driven by similar mechanisms of altered central processing of visceral stimuli, altered autonomic activity, and psychological abnormalities. (See ["Evaluation of the adult with chest pain of esophageal origin"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/evaluation-of-the-adult-with-chest-pain-of-esophageal-origin?topicRef=2239&source=see_link) and ["Functional dyspepsia in adults"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/functional-dyspepsia-in-adults?topicRef=2239&source=see_link).)
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-  Functional heartburn — Functional heartburn is among the most common cause for failure of PPI treatment. It is estimated that up to 58 percent of patients with persistent heartburn despite PPI therapy have functional heartburn \[[15,16](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/15,16)\].
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-  According to the Rome IV criteria, a diagnosis of functional heartburn requires all of the following criteria be fulfilled for the last three months with symptom onset at least six months prior to the diagnosis \[[26](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/26)\]:
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-  ●Burning retrosternal discomfort or pain
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-  ●Absence of symptom relief despite optimal antisecretory therapy
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-  ●Absence of evidence that gastroesophageal reflux (abnormal acid exposure and symptom reflux association) or eosinophilic esophagitis are the cause of symptoms
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-  ●Absence of major esophageal motor disorders (achalasia/esophagogastric junction outflow obstruction, diffuse esophageal spasm, jackhammer esophagus, absent peristalsis)
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-  Most patients with functional heartburn have chronic symptoms that vary in severity over time. In one study that included 40 patients with functional heartburn, 22 months after initial testing, 66 percent of patients remained symptomatic \[[27](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/27)\]. The underlying mechanisms responsible for symptoms in functional heartburn remain to be elucidated. Increased esophageal sensitivity to chemical, mechanical, and electrical stimuli in this patient population has not been consistently demonstrated \[[28-31](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/28-31)\]. Psychological co-morbidities may provide an explanation for functional heartburn \[[32](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/32)\]. Patients with poor correlation of symptoms with acid reflux events display a high level of anxiety as compared with patients who demonstrate a close correlation between symptoms and acid reflux events \[[33](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/33)\]. In population-based studies, anxiety and depression have been also been demonstrated to increase GERD-related symptoms \[[34](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/34)\].
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-  Alternative diagnoses — Other diseases that can mimic symptoms of GERD include achalasia, eosinophilic esophagitis, infectious esophagitis, pill esophagitis, gastroparesis, and rarely esophageal stricture or cancer. Rumination syndrome may also be misdiagnosed as GERD. Refractory GERD can be distinguished from these conditions by diagnostic testing. Patients with functional dyspepsia commonly also complain of heartburn which may be misdiagnosed as refractory GERD \[[35](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/35)\]. (See ['Diagnostic testing'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H3417117953) below and ["Approach to the adult with nausea and vomiting", section on 'Rumination syndrome'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-the-adult-with-nausea-and-vomiting?sectionName=Rumination+syndrome&topicRef=2239&anchor=H24&source=see_link#H24).)
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-  Bile reflux may have a role in a subset of patients with difficult to manage symptomatic reflux. In a study that included 65 patients with persistent heartburn and regurgitation while on single-dose PPI therapy, seven patients (11 percent) had only pathological acid exposure, 25 (38 percent) had only pathological bile exposure, and 17 (26 percent) had pathological exposure to both acid and bile \[[36](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/36)\]. Furthermore, in a carefully selected group of patients with symptoms refractory to PPI therapy, [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link) significantly reduced bile reflux exposure and heartburn. Although these studies suggest a role for measurement of bile reflux in patients with persistent reflux symptoms despite PPI therapy, bile reflux monitoring is not widely available. (See ["Pathophysiology of reflux esophagitis"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/pathophysiology-of-reflux-esophagitis?topicRef=2239&source=see_link) and ["Non-acid reflux: Clinical manifestations, diagnosis, and management"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/non-acid-reflux-clinical-manifestations-diagnosis-and-management?topicRef=2239&source=see_link).)
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-  INITIAL ASSESSMENTCompliance with proton pump inhibitors (PPI) therapy and specifically, timing in relation to meals, should be sought. Patients with continued symptoms should be carefully reassessed, paying specific attention to the type of ongoing symptoms, and the degree to which symptoms have improved or worsened. It is important to recognize that complete relief of heartburn with PPIs occurs at a rate of approximately 11.5 percent per week \[[37](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/37)\]. Thus, endoscopic healing and symptom relief are achieved within eight weeks in the majority of patients. However, patients with severe esophagitis (eg, Los Angeles C or D esophagitis) may take longer to heal. (See ['Medication timing and adherence'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H5) above.)
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-  In addition, we perform blood count to identify patients with iron deficiency anemia, if not recently performed. (See ['Alarm features'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H3324609889) below.)
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-  DIAGNOSTIC STRATEGIES AND INITIAL MANAGEMENTThe timing and extent of diagnostic evaluation in a patient with refractory gastroesophageal reflux disease (GERD) is based on the type of ongoing symptoms and the presence of alarm features. A suggested approach to the management of patients who have failed once daily proton pump inhibitors (PPI) therapy is outlined in the algorithm ([algorithm 1](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/image?imageKey=GAST%2F70106&topicKey=GAST%2F2239&source=see_link)).
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-  Alarm features — Alarm features that may be suggestive of a gastrointestinal malignancy include:
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-  ●New onset dyspepsia in patient ≥60 years
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-  ●Evidence of gastrointestinal bleeding (hematemesis, melena, hematochezia, occult blood in stool)
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-  ●Iron deficiency anemia
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-  ●Anorexia
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-  ●Unexplained weight loss
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-  ●Dysphagia
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-  ●Odynophagia
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-  ●Persistent vomiting
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-  ●Gastrointestinal cancer in a first-degree relative
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-  Patients with alarm features
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-  Early upper endoscopy — An early upper endoscopy (within two weeks) should be performed for the evaluation of new alarm features to determine the underlying etiology. Upper endoscopy should not be delayed pending a trial of empiric therapy in patients with alarm symptoms. In patients who have previously undergone an upper endoscopy, we perform a repeat upper endoscopy if new alarm features developed since the last upper endoscopy was performed. Biopsies of the esophagus should be obtained to rule out eosinophilic esophagitis. (See ["Clinical manifestations and diagnosis of eosinophilic esophagitis (EoE)", section on 'Diagnosis'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/clinical-manifestations-and-diagnosis-of-eosinophilic-esophagitis-eoe?sectionName=DIAGNOSIS&topicRef=2239&anchor=H5&source=see_link#H5).)
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-  In patients with a normal upper endoscopy, additional evaluation may be required based on symptoms (eg, abdominal imaging in patients with concurrent weight loss). If this evaluation is normal and symptoms of GERD persist, patients should be managed similarly to patients without alarm features. (See ['Patients without alarm features'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H894860270) below.)
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-  Patients without alarm features
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-  General measures — Lifestyle and dietary modification, and compliance with PPI therapy should be reinforced. Patients should be instructed to take a PPI 30 minutes before a meal. Lifestyle and dietary modification include avoidance of identified dietary triggers, weight loss for patients who are overweight or have had recent weight gain, elevation of the head of the bed in individuals with nocturnal symptoms, refraining from assuming a supine position after meals and avoidance of meals two to three hours before bedtime. (See ["Medical management of gastroesophageal reflux disease in adults", section on 'Lifestyle and dietary modification'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/medical-management-of-gastroesophageal-reflux-disease-in-adults?sectionName=Lifestyle+and+dietary+modification&topicRef=2239&anchor=H2&source=see_link#H2).)
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-  Optimize PPI therapy — In patients with reflux symptoms despite standard dose once daily PPI (eg, [omeprazole](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/omeprazole-drug-information?topicRef=2239&source=see_link) 40 mg once daily), options include splitting the dose (eg, omeprazole 20 mg twice daily), doubling the PPI dose (eg, omeprazole 40 mg twice daily), or switching to another PPI (eg, [lansoprazole](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/lansoprazole-drug-information?topicRef=2239&source=see_link) 30 mg once daily). When splitting or doubling the PPI dose, PPIs should be administered before breakfast and before dinner. Physiologic studies have also demonstrated improved nocturnal acid breakthrough with split dosing as compared with once daily dosing \[[38](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/38)\].
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-  We usually double the PPI dose for eight weeks before considering an alternative PPI. In one study, doubling the PPI dose in patients with symptomatic GERD, despite once daily PPI therapy, increased the rate of overall symptom improvement by 22 to 26 percent \[[39,40](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/39,40)\].
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-  However, both options appear to be effective in controlling heartburn \[[39,41](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/39,41)\]. In a randomized trial, 328 patients with persistent GERD symptoms on treatment with single dose [lansoprazole](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/lansoprazole-drug-information?topicRef=2239&source=see_link) were assigned to twice daily lansoprazole or single dose [esomeprazole](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/esomeprazole-drug-information?topicRef=2239&source=see_link) for eight weeks. At the end of treatment, there was no significant difference in the number of heartburn-free days between the two groups. Some experts have suggested splitting the doses to provide double dose PPI four times daily (eg, [rabeprazole](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/rabeprazole-drug-information?topicRef=2239&source=see_link) 10 mg four times daily). However, evidence to support this strategy is limited to a physiologic study which demonstrated greater reduction in intragastric pH over 24 hours as compared with once or twice daily dosing \[[42](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/42)\]. Data to support a further escalation in PPI dose are lacking.
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-  Diagnostic testing — Diagnostic testing in patients with GERD usually consists of an upper endoscopy and esophageal impedance pH testing. Additional evaluation should be pursued based on the type of ongoing symptoms (eg, esophageal manometry in patients with regurgitation, gastric emptying study in patients with vomiting).
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-  Upper endoscopy — In all patients who fail PPI therapy, we perform an upper endoscopy with biopsies of the esophagus, if not performed in the last one year. Upper endoscopy can rule out alternative diagnoses (eg, eosinophilic esophagitis, infection and pill injury, achalasia). However, adequate biopsies of the esophagus are needed to rule out eosinophilic esophagitis (two to four biopsies from the distal esophagus and two to four from the mid or proximal esophagus). (See ["Clinical manifestations and diagnosis of eosinophilic esophagitis (EoE)", section on 'Histology'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/clinical-manifestations-and-diagnosis-of-eosinophilic-esophagitis-eoe?sectionName=Histology&topicRef=2239&anchor=H1680258&source=see_link#H1680258).)
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-  Esophageal impedance pH testing — Patients who fail twice daily PPI therapy should also undergo esophageal pH monitoring. Esophageal pH monitoring with impedance is preferred to wireless pH capsule and the traditional pH probe, as it has the advantage of detection of non-acid in addition to acid reflux \[[43,44](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/43,44)\]. (See ["Esophageal multichannel intraluminal impedance testing"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/esophageal-multichannel-intraluminal-impedance-testing?topicRef=2239&source=see_link).)
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-  Impedance pH testing can be performed while off PPI therapy in patients without typical GERD symptoms to determine if gastroesophageal reflux is the cause of their symptoms. Testing should be performed while on PPI treatment in patients with a partial response to PPIs to determine if there is continued pathological acid or non-acid exposure despite acid suppressive therapy \[[45](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/45)\]. It can also help predict which patients have acid reflux off PPI therapy \[[46](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/46)\]. (See ["Esophageal multichannel intraluminal impedance testing", section on 'Testing on or off proton pump inhibitors'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/esophageal-multichannel-intraluminal-impedance-testing?sectionName=Testing+on+or+off+proton+pump+inhibitors&topicRef=2239&anchor=H173472339&source=see_link#H173472339).)
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-  Esophageal manometry — We perform esophageal manometry in patients with dysphagia and regurgitation and prior to invasive antireflux therapies to exclude an esophageal motility disorder \[[45,47,48](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/45,47,48)\]. GERD can be distinguished from rumination syndrome by impedance pH manometry by detecting gastric straining preceding or during reflux events that extend to the proximal esophagus. (See ["Achalasia: Pathogenesis, clinical manifestations, and diagnosis", section on 'Esophageal manometry'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/achalasia-pathogenesis-clinical-manifestations-and-diagnosis?sectionName=Esophageal+manometry&topicRef=2239&anchor=H386844726&source=see_link#H386844726) and ["Overview of gastrointestinal motility testing", section on 'Esophageal manometry'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/overview-of-gastrointestinal-motility-testing?sectionName=Esophageal+manometry&topicRef=2239&anchor=H3&source=see_link#H3) and ["High resolution manometry"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/high-resolution-manometry?topicRef=2239&source=see_link).)
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-  SUBSEQUENT MANAGEMENTSubsequent management in patients who have undergone esophageal pH testing are based on the pH of the refluxate. If pH testing cannot be performed, empiric management is based on the type of ongoing symptoms. (See ['Patients with impedance-pH results'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H3568282545) below and ['Patients without impedance pH testing'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H35407952) below.)
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-  Patients with impedance-pH results
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-  Residual acid reflux
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-  ●**Alginates** – In patients with refractory heartburn, who demonstrate acid reflux on esophageal pH testing while on a twice daily PPI, we use concurrent sodium alginate, if available. Alginates can potentially buffer the acid pocket in the most proximal gastric cardia and form a viscous raft at the gastroesophageal junction. However, the efficacy of sodium alginate in patients with refractory GERD has not been demonstrated and its availability is limited. (See ["Pathophysiology of reflux esophagitis", section on 'Impaired esophageal emptying'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/pathophysiology-of-reflux-esophagitis?sectionName=Impaired+esophageal+emptying&topicRef=2239&anchor=H1131219054&source=see_link#H1131219054).)
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-  ●**H2 receptor antagonists** – In patients with persistent acid reflux symptoms despite PPI therapy (with or without alginates), we add a bedtime histamine 2 receptor antagonist (H2RA) \[[49](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/49)\]. Tolerance develops rapidly in patients on H2RAs and can develop after one week of therapy \[[50-53](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/50-53)\]. If clinical tolerance develops, H2RA can be used intermittently or on demand \[[54](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/54)\]. (See ["Medical management of gastroesophageal reflux disease in adults", section on 'Surface agents and alginates'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/medical-management-of-gastroesophageal-reflux-disease-in-adults?sectionName=Surface+agents+and+alginates&topicRef=2239&anchor=H671603168&source=see_link#H671603168).)
-  
-  ●**Reflux inhibitors** – We use [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link) as adjunctive treatment in patients with persistent symptoms despite a PPI with a H2RA. We initiate baclofen at a low dose (5 to 10 mg twice a day before meals). In patients who fail to respond, we make incremental changes and increase the dose by 5 mg every four days to 20 mg three times a day while carefully monitoring for side effects. Because baclofen crosses the blood-brain barrier, a variety of central nervous system-related side effects may occur. These include somnolence, confusion, dizziness, lightheadedness, drowsiness, weakness, and trembling. We usually continue baclofen for four to eight weeks before stopping if it is ineffective.
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-  Data to support the use of [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link) in patients with refractory GERD have several limitations. In a meta-analysis of nine randomized trials that included 283 patients with GERD and healthy volunteers who were assigned to baclofen or placebo, baclofen resulted in a reduction in the number of reflux episodes per patient, the average length of reflux episodes, and the incidence of transient lower esophageal sphincter relaxation \[[55](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/55)\]. However, only one trial included in the meta-analysis evaluated baclofen as an add-on therapy to PPIs. Other limitations included short duration of follow-up (range 12 hours to four weeks) and the inclusion of patients with ongoing non-acid reflux. (See ["Non-acid reflux: Clinical manifestations, diagnosis, and management", section on 'Reflux inhibitors'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/non-acid-reflux-clinical-manifestations-diagnosis-and-management?sectionName=Reflux+inhibitors&topicRef=2239&anchor=H5204500&source=see_link#H5204500).)
-  
-  ●**Anti-reflux procedures**
-  
-  •**Anti-reflux surgery** – Antireflux surgery is reserved for patients who require high doses of PPIs to control symptoms, for persistent proven GERD symptoms or esophageal mucosal damage despite maximal medical therapy, and when there is significant structural disruption at the esophagogastric junction (eg, hiatus hernia). Surgery is not recommended in patients who demonstrate a complete lack of response to PPI therapy \[[45](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/45)\]. (See ["Surgical treatment of gastroesophageal reflux in adults"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/surgical-treatment-of-gastroesophageal-reflux-in-adults?topicRef=2239&source=see_link).)
-  
-  •**Endoscopic procedures** – The two main endoscopic approaches for treating GERD include application of controlled radiofrequency energy to the lower esophageal sphincter region (Stretta procedure) and transoral incisionless fundoplication \[[56](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/56)\]. Both techniques have demonstrated a decrease in PPI requirement in patients with GERD. However, their long-term efficacy has not been established. (See ["Radiofrequency treatment for gastroesophageal reflux disease"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/radiofrequency-treatment-for-gastroesophageal-reflux-disease?topicRef=2239&source=see_link).)
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-  Reflux hypersensitivity or functional heartburn — Patients should be reassured regarding the benign nature of these conditions. In patients with functional heartburn or reflux hypersensitivity, we suggest a trial of pain modulators (eg, tricyclic antidepressant, selective serotonin uptake inhibitor, serotonin-norepinephrine reuptake inhibitors, or [trazodone](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/trazodone-drug-information?topicRef=2239&source=see_link)). We usually begin with [nortriptyline](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/nortriptyline-drug-information?topicRef=2239&source=see_link) 25 mg, [citalopram](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/citalopram-drug-information?topicRef=2239&source=see_link) 20 mg, or [fluoxetine](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/fluoxetine-drug-information?topicRef=2239&source=see_link) 20 mg. The initial dose should be adjusted based upon tolerance and response. Due to the delayed onset of action of antidepressants, two to four weeks of therapy should be attempted before increasing the dose. We usually continue treatment for 12 weeks before stopping if it is ineffective.
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-  The decision to continue PPI therapy in patients with reflux hypersensitivity or functional heartburn is based on the patients response to PPI therapy (partial response or no response), and whether pH testing was performed on PPI therapy.
-  
-  ●In patients with reflux hypersensitivity or functional heartburn who have had a partial response to PPI therapy (or in whom pH testing was performed on PPI therapy), pain modulators are used in addition to PPI therapy.
-  
-  ●In patients reflux hypersensitivity or functional heartburn without a symptomatic response to PPI therapy (or in whom pH testing was performed off PPI therapy), we discontinue PPI therapy and use pain modulators alone.
-  
-  Pain modulators have been shown to improve esophageal pain in patients with other functional esophageal disorders such as functional chest pain of esophageal origin. However, evidence of their efficacy in patients with reflux hypersensitivity and functional heartburn are limited given the lack of randomized trials \[[57-60](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/57-60)\]. In a randomized trial that included 252 patients who underwent pH impedance testing, 75 patients with reflux hypersensitivity were assigned to receive [citalopram](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/citalopram-drug-information?topicRef=2239&source=see_link) or placebo \[[60](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/60)\]. At six months, patients treated with citalopram were significantly less likely to report reflux symptoms (39 versus 67 percent).
-  
-  Non-acid reflux — In patients with refractory GERD who demonstrate symptoms associated with non-acid reflux, we suggest a trial of [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link). The diagnosis and management of patients with non-acid reflux is discussed in detail separately. (See ["Non-acid reflux: Clinical manifestations, diagnosis, and management", section on 'Management'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/non-acid-reflux-clinical-manifestations-diagnosis-and-management?sectionName=MANAGEMENT&topicRef=2239&anchor=H9&source=see_link#H9).)
-  
-  Patients without impedance pH testing
-  
-  ●In patients whose symptoms are primarily regurgitation, we use an empiric trial of [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link). (See ['Residual acid reflux'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H25) above and ['Non-acid reflux'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H2534372992) above.)
-  
-  ●In patients who primarily report heartburn, we generally begin with a trial of an H2 receptor antagonist (H2RA) at bedtime but advise that it be used intermittently to avoid tachyphylaxis. We reserve a trial of pain modulators (eg, [nortriptyline](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/nortriptyline-drug-information?topicRef=2239&source=see_link), [citalopram](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/citalopram-drug-information?topicRef=2239&source=see_link)) for patients who fail to respond to the addition of H2RAs. (See ['Reflux hypersensitivity or functional heartburn'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H2616698043) above.)
-  
-  Other therapies
-  
-  ●**Prokinetics in patients with delayed gastric emptying** – Prokinetic agents (eg, [metoclopramide](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/metoclopramide-drug-information?topicRef=2239&source=see_link)) are reserved for patients with refractory GERD and objective evidence of delayed gastric emptying on diagnostic testing. (See ["Gastroparesis: Etiology, clinical manifestations, and diagnosis", section on 'Assess gastric motility'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/gastroparesis-etiology-clinical-manifestations-and-diagnosis?sectionName=Assess+gastric+motility&topicRef=2239&anchor=H261154964&source=see_link#H261154964).)
-  
-  A meta-analysis of 12 randomized trials that included 2403 patients with GERD demonstrated modest reductions in symptom scores when prokinetics were added to PPI therapy \[[61](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/61)\]. The combination did not increase healing of erosive esophagitis or improve esophageal motor performance, but patients treated with prokinetics were significantly more likely to experience adverse effects. (See ["Gastroparesis: Etiology, clinical manifestations, and diagnosis", section on 'Assess gastric motility'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/gastroparesis-etiology-clinical-manifestations-and-diagnosis?sectionName=Assess+gastric+motility&topicRef=2239&anchor=H261154964&source=see_link#H261154964) and ["Treatment of gastroparesis", section on 'Prokinetics'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/treatment-of-gastroparesis?sectionName=Prokinetics&topicRef=2239&anchor=H81711981&source=see_link#H81711981).)
-  
-  ●**Bile acid binders** – Bile acid binders may have a role in the treatment of refractory GERD when used in combination with PPI therapy or as stand-alone therapy, however, further studies are needed \[[11,62](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/11,62)\]. In a randomized trial in which 280 patients with refractory GERD symptoms despite once-daily PPI therapy were assigned to receive an investigational gastric retentive, extended release [colesevelam](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/colesevelam-drug-information?topicRef=2239&source=see_link) formulation (IW-3718; 500 mg, 1000 mg, or 1500 mg twice daily) or placebo, IW-3718 (1500 mg twice daily) significantly reduced heartburn (53 versus 37 percent) and regurgitation (46 versus 34 percent) \[[11](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/11)\]. Constipation was the most frequent adverse effect. (See ['Alternative diagnoses'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H490761683) above.)
-  
-  ●**Acupuncture** – Acupuncture has been evaluated in patients with GERD who failed PPI once daily \[[63](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/approach-to-refractory-gastroesophageal-reflux-disease-in-adults/abstract/63)\]. In a small randomized trial 30 patients with classic heartburn refractory to once daily PPI were assigned to doubling the PPI dose (standard of care) or adding acupuncture to their PPI for four weeks. As compared with baseline, the acupuncture group had significant improvement in regurgitation and heartburn. While the potential benefit may be related to treatment of visceral pain, additional studies are needed to define the role of acupuncture in patients with refractory GERD.
-  
-  SOCIETY GUIDELINE LINKSLinks to society and government-sponsored guidelines from selected countries and regions around the world are provided separately. (See ["Society guideline links: Gastroesophageal reflux in adults"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/society-guideline-links-gastroesophageal-reflux-in-adults?topicRef=2239&source=see_link) and ["Society guideline links: Esophageal manometry and pH testing"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/society-guideline-links-esophageal-manometry-and-ph-testing?topicRef=2239&source=see_link).)
-  
-  INFORMATION FOR PATIENTSUpToDate offers two types of patient education materials, "The Basics" and "Beyond the Basics." The Basics patient education pieces are written in plain language, at the 5<sup>th</sup> to 6<sup>th</sup> grade reading level, and they answer the four or five key questions a patient might have about a given condition. These articles are best for patients who want a general overview and who prefer short, easy-to-read materials. Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed. These articles are written at the 10<sup>th</sup> to 12<sup>th</sup> grade reading level and are best for patients who want in-depth information and are comfortable with some medical jargon.
-  
-  Here are the patient education articles that are relevant to this topic. We encourage you to print or e-mail these topics to your patients. (You can also locate patient education articles on a variety of subjects by searching on "patient info" and the keyword(s) of interest.)
-  
-  ●Basics topics (see ["Patient education: Acid reflux and GERD in adults (The Basics)"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/acid-reflux-and-gerd-in-adults-the-basics?topicRef=2239&source=see_link))
-  
-  ●Beyond the Basics topics (see ["Patient education: Gastroesophageal reflux disease in adults (Beyond the Basics)"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/gastroesophageal-reflux-disease-in-adults-beyond-the-basics?topicRef=2239&source=see_link))
-  
-  SUMMARY AND RECOMMENDATIONS
-  
-  ●**Epidemiology** – Approximately 10 and 40 percent of patients with gastroesophageal reflux disease (GERD) fail to respond symptomatically, either partially or completely, to a standard dose of proton pump inhibitors (PPIs). Continued symptoms of GERD despite PPI therapy may be due to insufficient acid suppression, reflux hypersensitivity, functional heartburn, or an alternative etiology. (See ['Epidemiology'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H360019636) above and ['Etiology'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H3) above.)
-  
-  ●**Initial assessment and alarm features** – Patients with continued symptoms should be carefully reassessed, paying specific attention to the compliance and timing of PPI therapy, type of ongoing symptoms and the presence of alarm features that may be suggestive of a gastrointestinal malignancy. Alarm features include:
-  
-  •New onset dyspepsia in patient ≥60 years
-  
-  •Evidence of gastrointestinal bleeding (hematemesis, melena, hematochezia, occult blood in stool)
-  
-  •Iron deficiency anemia
-  
-  •Anorexia
-  
-  •Unexplained weight loss
-  
-  •Dysphagia
-  
-  •Odynophagia
-  
-  •Persistent vomiting
-  
-  •Gastrointestinal cancer in a first-degree relative
-  
-  **Diagnostic evaluation and initial management** – The timing and extent of diagnostic evaluation in a patient with refractory GERD is based on the type of ongoing symptoms and the presence of alarm features ([algorithm 1](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/image?imageKey=GAST%2F70106&topicKey=GAST%2F2239&source=see_link)).
-  
-  •**Patients with alarm features** – We perform early upper endoscopy. Patients with alarm features in whom the early upper endoscopy is negative are subsequently managed similarly to patients without alarm features ([algorithm 1](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/image?imageKey=GAST%2F70106&topicKey=GAST%2F2239&source=see_link)). (See ['Patients with alarm features'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H1186639745) above.)
-  
-  •**Patients without alarm features** – Initial management consists of reinforcement of lifestyle modification and compliance with PPI therapy. In patients with persistent symptoms despite once daily PPI therapy, we suggest twice daily PPI therapy ([Grade 2B](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/grade/5?title=Grade%202B&topicKey=GAST/2239)). Switching to a different PPI may be an equally effective alternative. In all patients who fail twice daily PPI therapy, we perform an upper endoscopy with biopsies of the esophagus, if not performed in the last one year. (See ['Residual acid reflux'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H25) above.)
-  
-  ●**Additional measures based on esophageal pH testing/symptoms** – Subsequent management in patients who have undergone esophageal pH testing are based on the pH of the refluxate. If pH testing cannot be performed, empiric management is based on the type of ongoing symptoms.
-  
-  •In patients with persistent acid reflux on esophageal impedance pH testing or when testing is unavailable and patients primarily report heartburn, we suggest adding a bedtime H2RA ([Grade 2C](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/grade/6?title=Grade%202C&topicKey=GAST/2239)). If clinical tolerance develops, H2RA can be used intermittently or on demand. (See ['Residual acid reflux'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H25) above.)
-  
-  •In patients with symptoms associated with non-acidic reflux on an esophageal impedance pH study or when testing is unavailable and patients primarily report regurgitation, we suggest a trial of [baclofen](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/baclofen-drug-information?topicRef=2239&source=see_link) ([Grade 2C](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/grade/6?title=Grade%202C&topicKey=GAST/2239)). (See ['Non-acid reflux'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H2534372992) above and ["Non-acid reflux: Clinical manifestations, diagnosis, and management"](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/non-acid-reflux-clinical-manifestations-diagnosis-and-management?topicRef=2239&source=see_link).)
-  
-  •In patients with refractory GERD who have a normal esophageal impedance and pH study (esophageal hypersensitivity or functional heartburn), we suggest a trial of visceral analgesics (pain modulators), such as a tricyclic antidepressant, serotonin-norepinephrine reuptake inhibitor, selective serotonin uptake inhibitor, or [trazodone](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/trazodone-drug-information?topicRef=2239&source=see_link) ([Grade 2C](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/grade/6?title=Grade%202C&topicKey=GAST/2239)). (See ['Reflux hypersensitivity or functional heartburn'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H2616698043) above.)
-  
-  •In patients with persistent GERD symptoms despite PPI therapy and delayed gastric emptying, we suggest treatment with prokinetics ([Grade 2C](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/contents/grade/6?title=Grade%202C&topicKey=GAST/2239)). (See ['Other therapies'](chrome-extension://pcmpcfapbekmbjjkdalcgopdkipoggdi/index.html#H2264487032) above.)
-  
-  Disclaimer: This generalized information is a limited summary of diagnosis, treatment, and/or medication information. It is not meant to be comprehensive and should be used as a tool to help the user understand and/or assess potential diagnostic and treatment options. It does NOT include all information about conditions, treatments, medications, side effects, or risks that may apply to a specific patient. It is not intended to be medical advice or a substitute for the medical advice, diagnosis, or treatment of a health care provider based on the health care provider's examination and assessment of a patient's specific and unique circumstances. Patients must speak with a health care provider for complete information about their health, medical questions, and treatment options, including any risks or benefits regarding use of medications. This information does not endorse any treatments or medications as safe, effective, or approved for treating a specific patient. UpToDate, Inc. and its affiliates disclaim any warranty or liability relating to this information or the use thereof. The use of this information is governed by the Terms of Use, available at [https://www.wolterskluwer.com/en/know/clinical-effectiveness-terms](https://www.wolterskluwer.com/en/know/clinical-effectiveness-terms). 2024© UpToDate, Inc. and its affiliates and/or licensors. All rights reserved.
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diff --git a/logseq/bak/pages/Article - Up and Down/2024-02-05T15_04_21.703Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/pages/Article - Up and Down/2024-02-05T15_04_21.703Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
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--- a/logseq/bak/pages/Article - Up and Down/2024-02-05T15_04_21.703Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md	
+++ /dev/null
@@ -1,3 +0,0 @@
--
-- Artice
-	-
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diff --git a/logseq/bak/pages/Article - Up and Down/2024-02-05T15_04_51.842Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/pages/Article - Up and Down/2024-02-05T15_04_51.842Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
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+++ /dev/null
@@ -1,5 +0,0 @@
-tags:: [[article]]
-
-- Source::
-- ![Up and Then Down  The New Yorker.pdf](../assets/Up_and_Then_Down_The_New_Yorker_1707145419344_0.pdf)
-	-
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diff --git a/logseq/bak/pages/Dead/2024-09-26T12_05_14.133Z.android.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/pages/Dead/2024-09-26T12_05_14.133Z.android.sync-conflict-20250817-085629-UULL5XD.md
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--- a/logseq/bak/pages/Dead/2024-09-26T12_05_14.133Z.android.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
-query-table:: false
-
--
-- {{query }}
-  query-table:: true
-  collapsed:: true
--
--
--
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Dead/2024-10-14T16_35_59.322Z.android.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/pages/Dead/2024-10-14T16_35_59.322Z.android.sync-conflict-20250817-085625-UULL5XD.md
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index d5eb959..0000000
--- a/logseq/bak/pages/Dead/2024-10-14T16_35_59.322Z.android.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,29 +0,0 @@
-query-table:: false
-
-- 1RM from 3x265#
-- 100%: 285 lbs
-  95%: 271 lbs
-  90%: 257 lbs
-  85%: 242 lbs
-  80%: 228 lbs
-  75%: 214 lbs
-  70%: 200 lbs
-  65%: 185 lbs
-  60%: 171 lbs
-  55%: 157 lbs
-  50%: 143 lbs
--
-- Plan (based on [[Sep 23th, 2024]] )
-	- **Week 0 – 4×4 @ 70% -- 200** [[Sep 30th, 2024]]
-	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 214lbs [[Oct 7th, 2024]]
-	- Week 2 – 5×4 @ 80% (rep out on set 5) - 228 [[Oct 14th, 2024]]
-	- Week 3 – 5×3 @ 85% (rep out on set 5) - 242 [[Oct 21st, 2024]]
-	- Week 4 – 4×4 @ 70% -- 200 (recalc after) [[Oct 28th, 2024]]
-- {{query }}
-  query-table:: true
-  collapsed:: true
--
--
--
-	-
--
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diff --git a/logseq/bak/pages/Discourse Servers/2024-02-07T14_53_13.611Z.android.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/pages/Discourse Servers/2024-02-07T14_53_13.611Z.android.sync-conflict-20250817-085629-UULL5XD.md
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--- a/logseq/bak/pages/Discourse Servers/2024-02-07T14_53_13.611Z.android.sync-conflict-20250817-085629-UULL5XD.md	
+++ /dev/null
@@ -1,7 +0,0 @@
-- [discourse.beets.io](https://discourse.beets.io/) #discourse #beets
-- [discourse.nixos.org](https://discourse.nixos.org/) #discourse #nixos
-- [discuss.pixls.us](https://discuss.pixls.us/) #discourse #pixls
-- [discourse.joplinapp.org](https://discourse.joplinapp.org/) #discourse #joplin
-- [discuss.hashicorp.com](https://discuss.hashicorp.com/) #discourse #hashi
-- [forum.obsidian.md](https://forum.obsidian.md/) #discourse #obsidian
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Distributed Client Behavioural Anomaly Detection/2024-09-19T19_54_06.697Z.android.sync-conflict-20250817-085630-UULL5XD.md b/logseq/bak/pages/Distributed Client Behavioural Anomaly Detection/2024-09-19T19_54_06.697Z.android.sync-conflict-20250817-085630-UULL5XD.md
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--- a/logseq/bak/pages/Distributed Client Behavioural Anomaly Detection/2024-09-19T19_54_06.697Z.android.sync-conflict-20250817-085630-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![322.pdf](../assets/322_1725987621146_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
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diff --git a/logseq/bak/pages/Distributed Client Behavioural Anomaly Detection/2024-10-23T14_09_12.419Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/pages/Distributed Client Behavioural Anomaly Detection/2024-10-23T14_09_12.419Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
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--- a/logseq/bak/pages/Distributed Client Behavioural Anomaly Detection/2024-10-23T14_09_12.419Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![322.pdf](../assets/322_1725987621146_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
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-	- {{youtube-timestamp 2}} thanks for tuning in this episode of the human performance outliers podcast with Zack bitter all right everyone welcome back to another episode of the human performance outliers podcast I am your host Zach bidder and today I have a guest interview for you today's guest is Dr David Sanger Dr Sanger is a cardiologist ultramarathon Runner and someone who practices intermittent fasting and a low carbohydrate approach with his nutrition he joined the show to discuss cardiovascular health and complications related to endurance training so one thing that has become more of a story over the last few years is cardiovascular health when it comes to endurance activity so I think most people's intuition leads them towards endurance training or exercise in general is heart healthy and they would be correct but there are some interesting details that are worth noting and considering as you kind of structure your training and racing habits
-	- {{youtube-timestamp 65}} potentially so I wanted to talk to Dr David Sanger about those specific things and find out exactly what maybe that means and see if maybe there's some difference that we need to be aware of as endurance athletes in terms of kind of what shows up on maybe some sort of cardiovascular screening and we got it all sorts of stuff along those lines as well as other things just related to cardiovascular health so this is a fun one to do before I get rolling with Dr sang just a quick reminder that I do host a raffle with the human performance outliers podcast that is for a free consultation with me a 30-minute consultation so the way that one works is if you want to enter the raffle all you have to do is share a show that you enjoyed on social media and tag me just make sure you tag me or send me an email at hpop podcast gmail.com showing that you shared a post so that I know to enter you in the raffle you can do that on any of the social media platforms
-	- {{youtube-timestamp 119}} most people do it on Instagram it's pretty easy to share on a story so and they can share it from their phone app on whatever device they're listening to or if I make a real or a post or something about the show they can reshare that and it just tends to be an easier spot maybe to do it but um anything's an option and I do appreciate it helps me grow the show and introduce the episodes that you enjoy to other listeners so I appreciate everyone who's done that so far we will be announcing the next raffle winner at the beginning of the next month so that'd be early November just re announced the September winter uh at the beginning of October so that is always available and it is worth noting you can enter multiple times so if you find that you're enjoying more than one episode or you want to share an episode on multiple platforms or something like that uh feel free to do it I'll enter you into the raffle each time you do that so the more times you
-	- {{youtube-timestamp 167}} share the more opportunities or the higher your percentage I guess goes to win that 30-minute consultation all right other ways to support the show you can just head over to Zack bit.com hpo that is the podcast landing page it has the full catalog of all the episodes all the details show notes now transcripts of all the shows too so you can either read the entire show if you want or use that to kind of search for something that you heard but don't remember exactly where it was in the show it can be helpful for that on that page is also the access to the show's patreon page which does give you early release meaning when I get done recording these episodes whether they're guest or solo I'll put them up on there before the actual release date so you can get a hold of them right away and they also come intro ad free so you get right to it you don't have to listen to anything other than the show and start that journey early so if you want to join the
-	- {{youtube-timestamp 214}} show patreon page greatly appreciate that and you can access that at zack.com hpo I've been really fortunate this year that element electrolytes and Delta G ketones have been supporters of the human performance outliers podcast I want to keep these intros short so I have a thorough description of how I use both of those products at the end of the show so if you're interested in hearing my protocol and how I came to choosing them that is is there at the end so just stick around after the interview for now just a few announcements relative to those Brands element electrolytes does have a free sample pack offering for Human Performance outliers listeners you can access that by going to drink LM nt.com hpo put that for/ hpo in there you'll let them know that you came from here and you'll get offered that free sample pack with your first purchase and then that sample pack will let you try a bunch of their different flavors including Citrus watermelon Orange
-	- {{youtube-timestamp 268}} grapefruit raspberry chocolate mango chili and raw unflavored Delta G ketones they have the original exogenous Ketone they are the ones that get the DARPA funding they're the ones that put out 50 plus published studies and have 20 plus ongoing studies they've got the formula down that's why I like them you can find them at deltag gon.com and if you do had there they've got some discounts as well as free consultations where you can actually sign up for a opportunity to chat with them and figure out how your lifestyle would be best influenced by an exous Ketone or maybe better said what protocol would potentially be worth considering for your particular lifestyle versus what you see someone else doing or hear someone say online links to both element electrolytes and Delta G be on the show notes as well as the episode landing page finally one thing that I've been doing as I've been preparing for the havene 100 mile that's coming up in just
-	- {{youtube-timestamp 323}} a couple of weeks is I've been doing a series of podcasts that just go through all sorts of different strategies when it comes to programming your training and racing and that series of episodes is getting quite long so I'm just going to remind you what those episodes are here and I'll have those Linked In the show notes as well for those of you who are either embarking on your endurance Journey or would like to maybe just dial things in a bit the episodes include episode 337 the long run considering the variables episode 344 and durage training simplified episode 346 short interval simplified episode 348 long interval simplified episode 352 proper aid station navigation episode 356 easy run simplified episode 363 mental training for endurance episode 366 race course specific training and the most recent one episode 369 speedwork distribution and double threshold sessions all right that's all for me let's welcome Dr David Sanger onto the
-	- {{youtube-timestamp 382}} show all right David thanks for joining the show hi thank you we we were just chatting a bit off the air about Ultra marathons and I know from experience that you like your 50k events and uh and what do you got coming up I got the uh three sisters Skyline um in a couple weeks up at sisters in uh Central Oregon I live here in Eugene Oregon so it's a great access to a lot of really good uh trails and uh lot of races around here so it's great yeah no doubt Eugene is a Mecca of running so to speak so yeah that's right you get it all did did you make it to the to the the the Championships last year when it was in Eugene uh no I didn't it was too you mean that like the TRU and Champion yeah sorry I should have specified yeah that's right no I it was too hard to get tickets it was so hard I watched it on TV I was it was impossible to get tickets yeah it was one of those things where like Nicole and I were talking about maybe we should make a trip up
-	- {{youtube-timestamp 443}} there and see if we can get some but sounds like we made have struggle and we decided to do that yeah exactly yeah yeah I just crossed my mind after it being uh championships this year in in Budapest and we're watching that quite a bit and there a it's just been so interesting to see the just kind of the growth of running in general but then also with some of the different events where like specifically like the 1500 meter I thought was just it's just getting insane how fast you have to be in that event to even have a shot at a metal where I was looking at some of the data and it was suggesting that because you got to do three rounds of it essentially just to make just to to have a shot at a metal and then in order to be in that position you basically have to be able to run like about like a 335 then a 332 and then if you want a shot at a metal you probably need at least 330 if not dipping under so it's just like so fast and uh a
-	- {{youtube-timestamp 501}} different different world than what we're doing in Ultram Marathon for sure yeah that's that's right it's totally different yeah well perhaps that the topic today though maybe is as as equally of a concern for our track and field friends as it is for the ultramarathon folks out there I think so yeah it could be yeah there's been a you know this topic isn't new necessarily I think it's been something that's been sort of like in the conversation or floating around the world of running for quite some time now after we've had some situations where people have literally had uh heart attacks on course during marathons and things like that and uh right I me there's a lot of speculation early on I think as to like what would cause that and and this that and the other thing but generally speaking I think as the as the conversation kind of goes it's kind of like is doing endurance sport at least to the capacity when you get to marathons and perhaps
-	- {{youtube-timestamp 552}} Beyond or in a level of training that would maybe be more suggestive to it crossing over from Hobby to Passion maybe I'll say right is it like where where's that margin of diminishing returns or is there a margin of diminishing returns when it comes to right yeah cardio so that's that's really important and I get a lot of um I mean that's something I deal with and think about quite a bit so I'm a I should say I'm a cardiologist I don't know if I I I should mention that I do do uh I'm board certified um uh invasive cardiologist and uh I have special training in cardiac C so I've done I I can read those studies and uh I I practice General Cardiology here in Eugene and uh I'm very busy I've been and I've been practicing Cardiology for just 20 years now so um or actually 19 and a half years so yeah so I'm I'm pretty busy and have a lot of experience with this issue um so yeah I guess the qu interesting question is like first of all it's important to clarify the
-	- {{youtube-timestamp 617}} difference between cardiac arrest and heart attack like and then that's often used interchangeably and it's different so if you see somebody collapse on the field uh with a during a race or something and they're uh uh have no circulation they need to get CPR and so forth that's a cardiac arrest right and that might or might not be due to a heart attack and a lot of times when runners or athletes um collapse and have Cardiac Arrest they have totally normal arteries it's not due to a artery disease problem it's due to something else and there are other other things that come into play that aren't even that rare there's uh something called hypertrophic cardiomyopathy which is a genetic disease uh of the heart muscle that is a lot of those people are very good athletes but they can have electrical instability with their heart and they can um Keel over and die during exercise it's not that's actually the most common reason why somebody would
-	- {{youtube-timestamp 674}} just drop dead at a uh a track meat or something like that um and that's uh so that's a whole different de uh but I guess what we're talking about is uh calcium scores and coronary disease um which is a a different topic so um should I should I go ahead and just like explain that or uh do you want to talk about calcium scores I can I can explain what they are yeah what don't we do let's just continue on with kind of an overview of the difference because you I mean you kind of got it started with cardiac arrest and let's get into some of the other on so people have a bit of a lay of the land of what sure what the heart health uh overview I guess maybe sure sure yeah so uh so uh I guess the um for athletes I mean you and for endurance athletes in particular you you know there are other rare diseases but the most common disease to worry about if it's not coronary artery disease is um uh hypertrophic cardiopathy which is I mentioned earlier and then then if
-	- {{youtube-timestamp 738}} you're thinking about coronary disease which is probably the next most common reason why an athlete would uh have a heart attack or Cardiac Arrest or uh uh die during exercise would be doing um due to coronary disease coronary artery disease is what we refer to plaque buildup or blockages in the uh coronary arteries um uh these are the arteries that Supply blood to the heart muscle remember that heart muscle is a muscle like any other muscle that needs oxygen and um if what supplies oxygen to the heart is these blood vessels called the coronary arteries and they can get um uh plaque buil up in the arteries which is uh complicated what caused this plaque it's probably a mixture of um there is something with h cholesterol of course but then it's not just cholesterol also blood pressure affects it and um uh and then what happens is you have an injury to the vessel wall and that uh causes uh calcium to respond to the injury uh
-	- {{youtube-timestamp 803}} basically you have uh the body tries to heal the injury and um when you have that injury or turbulence or disturbance of the inner lining of the blood vessel which is called the endothelium when you when you disturb that you uh heal it by laying down calcium and um the calcium is kind of the body's way of uh of healing a wound um so uh we look for calcium to see if there's been uh blood vessel injury or or damage I guess that's the best way to say it so and calcium is really easy to see just by convenience um the uh calcium is dense and it's a lot denser than tissue than than normal uh vascular tissue or muscle tissue which tends to be more like um uh very soft and uh because it's mostly water so calcium is much harder and picks up on the scan so that's why we have this thing called a coronary calcium scan what that is is basically a fancy x-ray that um it's uses a a a CAT scan but it doesn't actually use the full um uh uh
-	- {{youtube-timestamp 874}} amount of radiation uh and we don't need to use a contrast eye injection um it's just uses the scanner to take um kind of a quick uh uh view to pick up calcium uh and you can pick it up anywhere in the body so obviously bones are going to pick up a ton but uh if you see calcium in an artery that means that probably that's plaque or or or um uh injury to the in inside of the artery and you can pick that up anywhere you can see calcium in the aorta you can see calcium in in the in the arteries going to the brain you can see it everywhere and so if you look at the heart you can get something called a coronary calcium score that's the CAC that we hear talked about a lot these days so calcium score is a basically the um what you do is you just count the pixels it's super easy you're just counting the number of pixels on the um on the image that are uh uh lighting up bright like because that means they must be calcium the only
-	- {{youtube-timestamp 934}} thing that lights up bright like that is calcium inside the body so um you you count the number of bright pickles pixels and that gives you a CAC or calcium score so a normal calcium score would be zero you shouldn't have any calcium it's not supposed to be there so if you get uh higher and higher levels that gives more and more concern that there's been vascular injury uh that the blood vessel has been damaged and that it's healing and that there might be narrowing of the blood vessel so that would be you know that's what we call plaque um buildup in the blood vessel does that make sense so far I'm sorry to go on so long yeah no this is great I I have a couple questions just go ahead maybe points of clarification if anything so yeah yeah sure please when the the way I'm understanding is optimal is no calcium at all so correct let's say you go and you get a ca g and there is calcium there is there a different is is there like a range of problematic
-	- {{youtube-timestamp 996}} within a certain score meaning like can you have a calcium that is more problematic like it's looser or more firm or how does that right yeah yeah that's a great point so then then once you look at the so there's different kinds of okay so that's a first thing is that yeah there is a gradiation so that you get a score anywhere from zero to I you know you can go well over a thousand 2,000 so um and then you'll get a percentile ranking if you get your calcium scroll they'll give you a percentile which is based on um the general population with your uh uh ethnic group and your age and gender how how much calcium is this relative to other people so you'll get a percent if you go and get a calcium scor by the way I think there's no reason everyone shouldn't get one uh one of the problems is that it's often not covered by Insurance because the is considered a screening test so insurance doesn't like to pay for screening tests because
-	- {{youtube-timestamp 1053}} you're not technically ill yet so they uh you'll have to pay out of pocket but it's really inexpensive like in my community you can get a calcium score for about 200 bucks so it's really not a lot of money to get because it doesn't entail much technology and much uh radiologist reading time so yeah so that's the that's what you get if you want to go get one you can it's easy enough to find some somebody who do a calcium score for you and give you a number um so and I guess what you're getting at is a higher score is worse right so um scores of over a thousand are probably really significant and indicate a very heavy what we call very heavy burden of plaque um there's uh maybe even over 500 is is a lot and over a thousand is is a lot a lot um it does tend to correlate with age it should be saying also I need to mention that you definitely will get a higher calcium score as you get older it's kind of part of the wear and tear of Being Human
-	- {{youtube-timestamp 1113}} right I mean as we get older there's more wear and tear on our blood vessels the the blood vessel Linings are exposed to uh cholesterol exposed to blood pressure exposed to stress and sheer stress and um particularly with exercise more stress so that will cause the calcium score to gradually increase with age um I guess the other thing you're mentioning is the whole concept of different kinds of plaque right so I get I I'll go ahead and talk about that so there's soft plaque and calcified plaque so you can have plaque and and to look at that you need more than a calcium score so if you want to know if you have soft plaque which means uh so plaque means the buildup of cholesterol and calcium on the inside of the arteries so once once it starts you get a little bit of calcium and then if you get progression you get more calcium and then if you get um uh it's more inflammation uh involved in the plaque that's building up in the artery the um the
-	- {{youtube-timestamp 1172}} plaque can become more complicated we say complicated meaning that it's not just calcium there's also cholesterol there's also um white blood cells um uh uh inflammation inflammatory tissue fibrotic tissue there's other stuff in there than calcium and that's what we call a mixed plaque or a complex plaque or and then if it gets less calcium and more uh immune cells and more um uh uh uh cholesterol we call that a soft plaque that's the you'll hear that talked about to diagnose that you really need more imaging than just a calcium score because calcium score remember is just kind of a very simple thing it's just counting the calcium pixels so if you want to know more characteristics of the plaque then you need to get a uh a real what's called a CT angiogram so coronary CT angiogram is a little bit more uses the same scanner but what with that tails is injecting dye so you're going to be injecting contrast into the vein and then you're going to give quite
-	- {{youtube-timestamp 1234}} a lot more radiation because you have to get high uh uh Fidelity really clear pictures of the artery so you can actually see down to the very submillimeter scale of the blood vessel inside the blood vessel and you can look at the plaque and you can tell is this just purely calcium or is this a mixture of calcium and cholesterol or mixture of calcium cholesterol and uh inflammatory tissue or or what so that's when you talk about something called a vulnerable plaque if you heard I don't know if you've heard that or a high-risk people talk about a high-risk plaque or a soft plaque that that would be something to be a lot more worried about right so a soft plaque or a plaque that is more um uh uh full of other stuff than just calcium tends to be higher risk tend to be something to be more uh uh likely to to burst open so what a heart attack is I should probably go back and explain what usually what a heart attack really is is uh caused by
-	- {{youtube-timestamp 1295}} one of these soft plaques one of these um uh mixed plaques that's not purely calcium that suddenly bursts open so what happens is the the plaque the the lining on the plaque ruptures or opens and forms a blood clot and then you get a blood clot in the artery and that obstructs blood flow to the in the artery and that causes uh uh that's that's what you really want want to avoid that's what a heart attack is and that's what kills people that's what uh you I mean usually that's what you're going to die from when doing exercises rupture of a soft plaque and I guess to get back to endurance athletes this would be something that is less likely if you have a calcified plaque so calcified plaque is more stable so that's a actually paradoxically it's kind of a good thing you want calcified plaque you want to have plaque that's if you had to choose between plaque I mean you don't want any plaque it's better have zero but um if you're going to have
-	- {{youtube-timestamp 1351}} plaque you want calcified plaque not soft plaque or non-calcified pla or mixed plaque uh mixed plaque is a lot more likely to uh to kill you or to cause heart attack or Etc does that make sense is that explaining it pretty clearly yeah yeah no that does I think it's it's just interesting because I think sometimes you'll hear people talking about how they got a C score and it's zero awesome it's zero which is good I mean obviously you'd rather have zero than a thousand like you were saying but if you have a zero but also have a lot of sof soft you could be in worse shape than someone with a score higher right right that's that's a controversial can so that's really important you tested on an interesting topic there this is an area of controversy so the studies seem to show that the likelihood of that is pretty low that you're not that calcium does if you have a lot of calcified plaque you're going to have some non-calcified
-	- {{youtube-timestamp 1409}} or more high-risk plaque and they kind of correlate it's very unlikely although it is possible and people talk about this it is possible that you could have a CA score of zero and you could have soft plaque and could be at risk because of that yes it is possible and there are a few cases of that but it's pretty unusual it's in the less than 10% probably less than 5% range I mean that would be pretty darn unlikely you shouldn't bet on it you shouldn't you shouldn't worry about it I mean it's more like B yeah I mean that's not a re then people say well gez should everybody just get a full CT angiogram don't even do a c a CA score just get a CT inogram because that'll that'll detect soft plaque right so maybe you should do that for everybody but the thing is that a CT anagram is a lot more expensive it's more like $1,500 and um it entails die injection right so you're injecting somebody with contrast eye which can hurt you can have
-	- {{youtube-timestamp 1465}} complications of that um all kinds of complic from injecting somebody with contrast plus there's quite a bit more radiation uh which is a whole another thing radiation exposure so you know I I I don't know I mean there are definitely cardiologists out there who say everyone should get a um a CT angiogram I think that's a little aggressive um but I mean that's yeah that's kind of what you're what you're talking about I think the interesting thing for for us for endurance athletes is you know do we need to really worry about the elevated C scores in endurance athletes I think you know that's what you and I would be worried about and I can talk about that if you or do you have any more questions about the CX scores in general or coronary artery calcifications no I think well maybe one more actually so is there any variance in let's say we both get CA scores and we both score 100 so we've got some there is there any reason to believe
-	- {{youtube-timestamp 1524}} that one person's 100 can be more problematic than another person since 100 if the assuming soft plack is also equal or is it just 100 is 100 uh according to the big studies it's just the number so just basically like the higher the number the worse the more likely that you're going to have events in the long term but it's over the really long term that's the thing I mean these studies show like it's years and years it's not months or weeks um and that um more more calcium is worse but you know calcium square of 100 is pretty modest right I mean a calcium score of a thousand is a lot more important there are recommendations that if you have a calcium score of over a thousand you probably should get a full cogram or you should get a stress test or or something I mean there are even some people who say to do an invasive coronary angiogram and somebody who calcium score of a so I wouldn't do that I don't do angiograms on people like that I just don't I would
-	- {{youtube-timestamp 1581}} base it more on symptoms uh because I mean it needs to be said also that all of the studies in Cardiology show that just putting a stent in and opening up a blood vessel doesn't necessarily solve a problem if you're not having a heart attack so you know that's really important stenting doesn't prevent heart attacks and I need to get that clarified you you have a a blockage it's calcified okay you know you you can deal with that but putting in a stent doesn't fix the problem it doesn't prevent a heart attack it doesn't do anything like that so um in fact it might cause more problems so so uh yeah I just want to just make sure that's that's clear more Cal more calcium more plaque is is not a good thing but it's something that you want to treat with uh with lifestyle not with going in and doing angiograms and procedures on uh people just because of their calcium scores does that make sense yeah so I I think the the issue that
-	- {{youtube-timestamp 1640}} comes up for for us for ultr runners is um is there a a risk of having I mean it does Orly right so that's the problem is that running in particular puts sheer stresses you know blood pressure goes up right when you're running I mean there's you put a blood pressure cuff on somebody on a treadmill their blood pressure is high I mean they're you know it's not like they have high blood pressure it's they get high blood pressure during exercise you'll see blood pressures that normally go up to 180 190 when they're on a treadmill and then you take them off the Tre I do this every day and you take them off the treadmill it goes back down to normal that that's that's going to be some strain some turbulence um on the uh that stresses the inner lining of the arteries I me there's no way around that that's what's happening the question is is that a bad thing right uh so probably it isn't although it does correlate with I mean because there's so many good
-	- {{youtube-timestamp 1695}} things that you get from exercise right there's so many so many we all know about all the tremendous benefits that you get from having a um uh endurance exercise and from that whole the experience of Doing exercise on a regular basis but then I guess the question is you know like what what's happening to your arteries and the studies show that over time people who do vigorous exercise at high volume do get higher calcium scores um it does correlate and it doesn't correlate perfectly that's the problem it's not like you know um there's an exact onetoone correlation um but it does tend to roughly correlate that you get get a higher calcium score with uh with uh high volume long duration endurance exercise um what the interesting I guess the interesting study that came out recently uh earlier this year was the uh Mark 2 study in um in the Netherlands can I talk about that or or do you have any more questions okay so that was a
-	- {{youtube-timestamp 1758}} big study that came out that people are would generated a lot of press was uh they took a a group of about 300 um athletes in middle-aged white men needs to be said these are not women these are all men and they were all white and they were all in the Netherlands and they were all like started at age 50 and ended at age 60 approximately um and uh they followed them to look at their C scores so they took C scores in one Baseline and then again in um I think it was like five years later and saw the progression which is about right about five years is where you'd see any difference um and they found that uh endurance exercise uh volume did not I mean everybody progressed right you'd expect that there was definitely a slight increase in calcium score over five years which is exactly what you'd expect in any study of the general population um but with these uh athletes who were doing endurance exercise the total amount of exercise didn't really
-	- {{youtube-timestamp 1819}} correlate with progression um but what did correlate was what they call very vigorous exercise so very vigorous exercise and they defined that as being it was a little bit confusing how they defined that but basically they they defined that as pretty high workload for a uh re significant amount of time so probably something like uh run and they said greater than nine Mets so to put that into real like uh understandable terms a met is a metabolic equivalent that's how we measure exercise in the physiology lab right so you know what a met is so more than nine Mets counts as very vigorous exercise in their study so that's running like Beyond a an easy Pace I guess that would be running at like you know a uh maybe intensity level of seven out of 10 something like that or six something like that would be I think would be nine Mets um so that's up there but it's not like super intense so that did correlate significantly with plaque progression so if you take that
-	- {{youtube-timestamp 1886}} that study as something to you know take action from you it would say you know if you do high very what they call very vigorous whatever very vigorous means uh very vigorous exercise at a high volume uh then you're going to have plaque progression probably does that make sense yeah I have one question along those lines and this may be an unanswerable question just based on like not being able to tease this out but I'd be curious with something like that where is it like a continuous exposure to N9 mats Plus or would something where so like is there a difference say than if I did like a let's say I did like a lactate threshold field test which is going to be like or no just like a 60-minute race that's going to probably be around that intensity is that going to be worse due to the continuation for those 60 Minutes versus if I did say six by 10 minutes with a small break and gave myself a relief from that intensity right yeah so that's a really that's
-	- {{youtube-timestamp 1941}} exactly what I was wondering when I'm reading the study because I'm like I'm doing the Zack bidder 50k training plan and it it entails quite a bit of you know these these the long intervals yeah right the long intervals exactly that's exactly what I'm thinking so they didn't study that kind of thing they don't I mean there's just not enough data um if you want my opinion I would say that longer more exposure to high blood pressures and sheer stress is probably worse um probably will incre but I mean again then it comes back to the question of how bad is the calcium score right I mean is it really all that bad or not I mean the the the thing that needs to be mentioned is that statins increase your calcium score right we all know that that if you put somebody on a stat and the calcium score goes up and as a cardiologist we say that's good that's not bad because what you're doing is you're healing the plaques and the statins are inducing healing they're
-	- {{youtube-timestamp 1997}} inducing um fibrosis or stabilization they make plaques more stable they stabilize plaque so um is stabilizing plaque maybe a good thing right I mean um and then the other question is who are these people anyway right are you running because you already have some plaque and you're stabilizing your plaque that you already have right so I mean we don't have the counterfactual we can't take somebody who you know and and go back and look like well what would have happened to your plaque if you hadn't ex I just I don't know um I think there's just not enough data I would say that in general my I guess my take-home is that um you know longer duration at high intent intensity is probably putting more stress on your heart um and maybe that's not a great thing over a long period of time am I G to change my behavior based on that I don't know I mean I'm I'm still persuaded that uh exercise is so beneficial for mental health and for metabolic health and for you know so
-	- {{youtube-timestamp 2059}} many other things right so it's really hard to say if it if if that ought to change your behavior or not I think you should be aware of it um get a calcium score um you know check your apob level um or your lipid profile or whatever get get in um get some you know Labs talk to you know get get checked I guess um that would be my uh my rough recommendation that's kind of what I would do does that make sense yeah yeah it's interesting because I think like I'm just thinking people listening think like well maybe I'll do one less like 10K to Half Marathon perer right yeah I just don't know I mean I I I mean I do feel better that like long duration exercise is totally not associated with you know if you're doing uh like a whatever zone two or zone three um even zone three is probably fine so and they said vigorous exercis is not correlated but it's only very vigorous so uh and total volume was not correlated so and this is the only study
-	- {{youtube-timestamp 2125}} that we have that was long itudinal that looked at a group of people at Baseline and those are the same people again five years later so that's a really valuable data we don't have a there's only one study that shows that so um yeah I mean I don't know I would do you know more longer duration more uh more Ultras at a at a kind of easy pace and maybe less super intense like 10ks I guess that's kind of the my take-home but again I wouldn't worry that much overall like the events in these the number of cardiac events in this population was pretty low right these people are not dropping dead everybody we have this emotional response that we we see an athlete die and we get it's very emotional it's very scary and it it really uh makes everybody get excited but the fact is that the reason why we get excited is because it's so unusual right yeah I mean we see somebody who's who's not an athlete uh or is especially if they're if they have a lot of risk
-	- {{youtube-timestamp 2186}} factors for heart disease and they have a heart attack we say yeah well that's what you expect right you know so nobody blinks an eye but you see these cases where somebody who's athletic and has a heart attack that really sticks in your mind and it can cause a I think perhaps a disproportionate response uh to uh to an incident like that yeah you know it always when when this sort of topic comes up to I always think about there's a study I'll have to dig up the link and put in the show notes and then share it with you if you haven't seen it where they actually looked at just like basically like life progression in a group of Olympic track and field athletes so we're talking or I should say Athletics for our European listeners but they looked at that and the cool thing about that study was they looked at a whole the whole the whole Athletics competition participants so it was like you had your shop Putters your discus your jav in your long jump high jump
-	- {{youtube-timestamp 2249}} sprinters middle distance long so you got basically what I would consider like super athletes and people that are just like you know Peak Physical specimens that we have to offer and then across the spectrum of discipline when you have Athletics because that's what that does it's basically testing every type of human physical type of you know so people who are obviously all these individuals at that level are somewhat genetically selected because like you're not going to throw the shop put if you're my size no matter how hard you work at it and you're not going to run the marathon if you're you know if you're someone who's six foot six 300 pounds you're gonna be throwing the shop in that exactly so but the cool thing about that is they looked at all these people uh and you know likely quite a bit healthier than the average person and looked at just life expectancy different things that like would potentially happen to them along the way
-	- {{youtube-timestamp 2302}} before they died and the longest living ones out of that group were the longdistance runners so um I there might have been I have to double look there might have been another group in there that was equally as high like the decathletes or something like that but you know that's kind of just a moras sport of everything at that point so I would imagine they're probably in a pretty good spot but but it just goes to show you like if you're running for let's say you're doing the 1500 through the 10,000 somewhere in there you're going to be doing long intervals and you're going to be doing short intervals for quite quite a amount of that from probably early life to whenever you retire and then maybe to some degree after you retire so we're probably talking about an exposure to a type of intensity that is both very difficult to actually do because as you know like on my training plans there's only so much volume I can prescribe of
-	- {{youtube-timestamp 2353}} long intervals and then way less even yet on short intervals because there's a limiter your body puts on you for that it gets to a point where if I kept giving you that workout eventually you just wouldn't be able to do it and it wouldn't take that long right so right yeah exactly exactly yeah so yeah I mean I I there was another study uh that similar like they looked at Swedish uh uh cross country skiers uh who were over AG 70 and they scanned them there was like a hundred of them and they scanned them all and they all had very high calcium scores they had calcium scores of like over a thousand a lot of them uh very high prevalence because they're 70 years old but they were also endurance athletes um and they were healthy right and they're living they're they have very few illnesses not a whole lot of other medical problems and sure maybe it's irrelevant right I mean if you look at people like that that are doing high volume exercise for endurance exercise
-	- {{youtube-timestamp 2409}} for long periods of time maybe it doesn't matter that they have a high calcium score um I'm not sure I I think I would say I give one more thought is that U uh if you have a high calcium score I mean probably if you're going to do an endurance event you might take a baby aspirin beforehand I mean that does provide some benefit uh uh aspirin is not necessarily for everybody certainly not if you're low risk because aspirin can cause bleeding um and have side effects for some people so I'm not telling everybody to take aspirin but I'm saying that I mean that's what I do I mean I you know I I if I'm running a a 50k or or 100K race um I know that I'm going to be putting whatever calcium I've got under some stress and probably won't nothing's going to happen but if I repture one of those plaques that's what that's what you want to be avoid right and the one thing that does keep a blood vessel open if it ruptures is aspirin that's one thing that and it's
-	- {{youtube-timestamp 2469}} relatively benign so there's definitely this is in my idea there's definitely cardiologists out there who say well if you're going to race if you're going to do something really intense uh maybe take a baby Aspirin because that does mitigate what what exactly happens when you take an aspirin that would make that beneficial so just two things uh number one is it's anti-inflammatory uh and a lot of these plaques I mean it's important to say that corner AR disease is to a large extent an inflammatory process um it's not just laying down cholesterol and a blocking the arteries there's inflammation involved uh which is one of the reasons why exercise is so good right because exercise is kind of anti-inflammatory over the long term and that's why something like smoking is so bad right because smoking is super pro-inflammatory um and that's why a lot of other if you kind of look at it through that lens then a lot of coronary disease Mak sense right anything that is
-	- {{youtube-timestamp 2524}} inflammatory is probably bad for you so that's why not getting sleep is is bad for you because it's it's pro-inflammatory that's why um you know mental stress is pro-inflammatory that's why you know that can go on and on like people show people there's studies that show that like just the you can look at inflammation that's the whole thing about CRP right remember there was all that studies that came out like a few years ago showing that CRP might be more interesting than cholesterol more meaningful than cholesterol in predicting coronary disease rate right so what's CRP CRP is a measure of inflammation that's all it is so um inflammation is maybe that's more important than cholesterol um a lot of people think that so um aspirin is is a good anti-inflammatory and taking just a baby dose is probably all you need and then the other thing that aspirin does is it probably and definitely inhibits platelets from sticking together which
-	- {{youtube-timestamp 2580}} makes your blood clot a little bit more slowly which will if you're going to have a heart attack it's not it it's not going to form that clot that obstructs the blood flow in the coronary artery does that makes sense yeah yeah and just for clarification for like a baby aspirin we're we're that's different than other like anti-inflammatories like ibuprofen totally different right yeah totally different yeah ibuprofen does not have that benefit and ibuprofen they've studied that it doesn't really prevent coronary disease it is anti-inflammatory but it probably has other bad things that counteract that um it can cause blood pressure to go up it has other effects we don't even understand completely so nonsteroidals in general probably not so great um uh and a lowd dose aspirin is probably preventative but again just to clarify it's not for everybody and it does have some risk M yeah what are some of the risks that would be that would entail in
-	- {{youtube-timestamp 2638}} that obviously it's like anything you're going to be looking at this through a lens of I want to lower my overall risk factor so obviously when you're making that consideration someone who decides that they're going to do it or the doctor tells them to do it it's because the benefits of that what you just described outweigh whatever those side effects would May so what are some of the side effects though of aspirin aspirin will can cause intestinal bleeding irritate your stomach it can cause um uh in general it makes you more prone to bleeding it can there's a small very small risk of uh cerebral hemorrhage which is terrifying but that's pretty small but it could happen um yeah I think those are the main things that you you know so I stop aspirin all the time and low-risk people like if you're you know young and you don't have any uh any plaque in your arteries and you're you're totally healthy then taking the aspirin doesn't
-	- {{youtube-timestamp 2694}} make a whole lot of sense but if you're if you're older especially men I mean the studies again over keep showing that women get less benefit from aspirin might not even get any benefit from aspirin which is weird it's interesting maybe has to do with the fact that women have lower risk in general uh but men have get more benefit from aspirin and um older people get more benefit from aspirin and if you have plaque in your arteries you get more benefit from aspirin so I guess that does that sort of answer your question yeah no that's great thank you um okay cool I mean needs to yeah I would just mention I mean it's interesting a lot of the studies I mean we should mentioned that I was talking about men versus women the studies are all mostly in men uh and mostly in white men so I just need to mention that again we really don't know a lot about other uh about women and the benefits and risks and longdistance exercise for I
-	- {{youtube-timestamp 2752}} mean we just don't know as much there's just not as much data um so I mean we have a lot of data on uh European men uh it's it is it's good and bad it's good that we have the data I mean that that's where they do the studies um but it's bad that it doesn't we're still kind of out you know we don't know a lot about uh women athletes we don't know a lot about uh other ethnicities um so I mean if you're in doubt then see a cardiologist get get some more testing and try to sort it out mhm yeah I guess at the end of the day a lot of this is sort of like an overview of what could potentially be problematic but really any data that would be suggestive of it being unique to European men versus women versus other ethnicities can be cleared out with individuals by looking in and you know taking a look at where everything's at so it probably correlates but you have to be careful not to generalize not to overgeneralize and be too confident
-	- {{youtube-timestamp 2819}} based on you know information that we have which just isn't that good um I guess that's the bottom line I mean I I I I take from this again that um exercise does more good than harm but we should recognize that it probably does a little bit of harm I mean you can't I wouldn't deny that so uh am I going to stop running Ultras because of this no of course not but uh it's just good to be aware of it I guess that's my point yeah do you know is there like a general timeline I mean there I'm sure there is and if you don't have it on the top of your head that's fine but I'm just curious like I'm guessing they kind of stratify this by age groups where it's like if you're in your 20s you should almost certainly have a CA score of zero so if a 20-year-old goes in and has a CA score of zero it's like okay you're just doing what you should be doing versus someone who's like say 5560 they're going to go in right is the I'm guessing the expect there is probably not a c
-	- {{youtube-timestamp 2877}} score zero but that's likely fine because they're not expected to live as long at that from that point onward as someone who's in their 20s right right I mean I wouldn't use age as a rigid cut off right because I see this all the time I see 60-year-olds who look like they're 40 and I see 40-year-olds who look like they're 80 so uh it's I really do so I I just don't know um I think family history also comes into play a lot um if you if if you're 20-year-old but your dad had a heart attack at age 30 that's a lot more concerning you know so uh I think family history is important I think exposure to other risks right so I saw the other day I saw a patient who was 40 but who had smoked throughout his 20s and then quit so that's that that person would be significantly higher risk um even though they you you know what I mean they're relatively young so that would be somebody that I would want to do a c C score maybe even get a CT nagram if the
-	- {{youtube-timestamp 2937}} C score is abnormal and someone like that um so it's you got to kind of take the Nuance of the uh of the patient and the individual uh risk factors um into play that's why I think U getting more lab testing is good uh getting a uh there's something called LP little a I know Peter AA talks about it a lot on his podcast and it's super important LP littlea is a uh genetically determined uh risk factor it's a type of uh it's a it's a protein that gets attached to LDL cholesterol and um markedly increases the risk from it um it makes it a lot worse of a um uh of a bad actor uh if you have elevated LP littlea um and uh I've been testing it a lot in patients and it's been really really interesting when you get uh elevated LP little a uh that's super important I mean I have patients when I see somebody in their 20s who comes in with a heart attack it's almost always because they have a high LP little a and I've seen that like a whole bunch of times and um so that's
-	- {{youtube-timestamp 3006}} important I think everybody every the recommendations are that everybody should get their LP little a tested um just once in their life we don't yet have a therapy for that um although it's coming maybe in a year or two but as of now there's no treatment for elevated LP little a but to know about it makes a big difference in terms of knowing your risk um I think of it as like being um it's about as bad as smoking I mean it's that bad um and um it's kind of like smoking that you can't quit yeah yeah so if if if you were a smoker and couldn't quit and had that exposure I think you ought to know about that um that's something that's worth worth finding out so I think everybody every everyone should get their LP little a tested yeah and I think just like you mentioned this is some this is a situation where these are risk factors they don't make they're not guarantees right so it's one of those things if you have a high L LP little a then that may just be an
-	- {{youtube-timestamp 3065}} indication at this point in time you should probably have all your ducks in a row on the other ways to lower your risk exactly versus exactly someone who's lower they maybe don't have as much I mean they probably should still be mindful of the other risk factors but maybe they don't have as much of an incentive exactly right so that's you yeah you if you're if you have a LP little a that's elevated I had this happened actually just recently I had a patient who um I tested her LP little a and it was like super high and I'm like you really really got to quit smoking yeah oh my goodness you know yeah you really don't want to combine you know there there's a Synergy of risk right if you combine high blood pressure and smoking and elevated little LP little a you're really guaranteed to have a problem so um absolutely yeah you know you mentioned uh Dr Peter AA and one thing that he said that I thought really kind of summed up the cardiovascular
-	- {{youtube-timestamp 3119}} risk uh factors and how to think about them was he described as everybody is just imagine yourself being a car and this car has a minimum like let's say you're neutral so you're just coasting that's the slowest you can possibly go and the end like all these cars are going to The Cliff the cliff is when you die obviously so you can do things along the way that either hits the accelerator or hits the break on that that progression towards that Cliff so like let's say if someone has High AP Little a they just have a little bit more of a static foot on the gas pedal that they're not going to be able to manipulate so then if they start smoking pushing that gas pedal down further and then eating a diet that's higher risk and all these other things then they may be just pushing further and further down and getting closer sooner and that's the way to maybe think about it whether your delt a poor hand or not exactly yeah I think so yeah um and
-	- {{youtube-timestamp 3178}} and then there are tools that we have to to mitigate risk right I mean um you know Statin a lot of people uh they do great with them not everyone of course there are people that are St and tolerate but if you can tolerate satins then they they're they're great there are other options now there are a whole bunch of other drugs that have come out in the last 10 years that are really uh effective in lowering uh the um uh apob which is the best way of looking at cholesterol just a B level so there's that there's and then if we're talking about if we're talking about higher risk usually athletes don't have high blood pressure but if you're having High I mean there was some in that study by the way that the the the the study out of the Netherlands had like I think 20% of them had high or 15% had high blood pressure so there are athletes with high blood pressure out there so if you've got that then treat that should be treated that will lower your risk um
-	- {{youtube-timestamp 3231}} right there's a lot of things you can do to reduce your get better sleep I mean it's s sleep is I keep thinking about how sleep is super important so there's a lot of things that we can do to uh to take our foot off that gas pedal so to speak absolutely I have a couple questions for you sure just to kind of get a l like I find like a lot of these topics are really interesting because it's one of those things where if you go a layer deep in a certain Community you find things to be very problematic or be like like the the savior us all sort of type of mentality uh and then when you go a few layers deep you kind of find the Nuance within it and where the middle ground I guess is where it usually ends up falling so if we look at statins in general I mean I've seen everything from like if your doctor recommends a Statin you go find a different doctor like full stop like no more consideration to to like we should put statins in the drinking water like
-	- {{youtube-timestamp 3287}} what's the deal with statins in general like I I assume it's like anything and there's a risk factor there for certain populations maybe or things that are going to maybe be suboptimal with them but if it's something that's going to prevent you from dying earlier you might want to take that is there can you just give us an overview of that yes be happy to yeah so Statin will lower your apob level and if the stud's over it's very clear that APO B is atherogenic so it c meaning causes plaque to build up so statins will lower that and they also there's studies numerous studies that show that they induce plaque regression or stabilization so that it takes that that high-risk plaque that we talked about um and it converts it into a calcified plaque that's more stable less likely to cause a heart attack and then there's epidemiologic studies like meaning like looking at large groups of people over time that show that the ones on the statins have a significantly
-	- {{youtube-timestamp 3345}} lower risk of death heart attack stroke Etc so there's the data showing benefits of studens is is just overwhelming that being said you know are other I mean not everybody can tolerate Statin I'm one I can't so far I mean I tried and I uh I had I I had full rabdo my alysis on a run uh from oh really so I quit the Staten yeah yeah I was doing one of your one of your runs it wasn't my fault was it yeah it was no it was the st's fault it wasn't my fault yeah right so yeah I had been taking the St for a couple of months and no problem and then I did like a uh low medium intensity 90minut run and was going downhill at a Brisk pace and all of a sudden I had to stop and I was like oh my this is unbelievable uh and I went in and got my blood levels checked and my CPK level was like several thousand like I can't remember it was really high and uh so yeah okay I stopped the Staten waited like a few days and I was fine I went back to
-	- {{youtube-timestamp 3410}} running no big deal I mean it's not like any major damage was caused so I think people get a little too emotional um do I I mean people yes there's about recognized incidence of about uh 5% of patients re maybe 10% uh cannot tolerate Statin because of the muscle uh pain issue does statins cause dementia no that's not true that's um dist STS cause other no they in fact they probably do good they do raise blood glucose a tiny bit so there is that that whole thing but is it enough to cause diabetes probably not it raises your blood glucose by about 1% or something like that according to most studies so it's really probably not significant so um you know it's a tool I was think statins are a tool to use to reduce your risk but it's not the only tool there was a big study that came out recently that showed that bempedoic acid which you might have heard of it's called nexletol um came out that's a drug that came out just about three four years ago and it
-	- {{youtube-timestamp 3469}} actually did just as well as statens in terms of reducing uh outcomes and acts on a different pathway Works higher up on the cholesterol synthesis pathway in the liver so it blocks the liver from making cholesterol in a different totally different way it does not cause any muscle problems at all so you can take bidic acid if you don't want to take a Statin uh probably does the same benefit there's Zia which works under totally and that's cheap that came out like a while ago it's generic now that works not as well but it does something does it it's probably beneficial for reducing risk um then there's other options there's this drug the pcsk5 Inhibitors which are injectable which is a little bit of a hurdle for some people but once every two weeks you inject yourself with this drug that block it's a long story of how it works but basically it lowers cholesterol more than stattin very expensive but it does work and it's got no side effects pretty
-	- {{youtube-timestamp 3526}} much so there are other options out there um so I always try to work with when I have a patient who says that they don't want to take a stat and I say like you know let's talk about different options also there's different Statin right I mean you can do a lot of people do they get away with doing a um a lower dose of a more quote milder stattin there are milder ones that are water soluble that leave your body quicker um and you can do that you can do it twice a week or three times a week I have a lot of patients who take statins three times a week and have no problem um so there's a lot of different uh ways to skin that cat of getting your apob B level as low as possible ible um it's not like I mean I also use lower doses I mean a lot of doctors I see give way too much high doses of statens which are a lot higher risk of causing side effects I some somebody comes into my office on like 80 milligrams of lipor I'm like Jesus why there's no IM it's not
-	- {{youtube-timestamp 3583}} necessary just you can give a low dose and they'll be fine and the risk is a lot lower so is there uh it sounds like this is probably would just be a temporary solution because it sounds like we're we're we're continually developing this sort of a therapy to a point where eventually we'll have something that has all I shouldn't say all but like it has like so many benefits and the trade-offs are so slow it' be silly not to do it type of a scenario but if someone were to say have a situation like you did where they were having muscle issues with the Statin but it was by and large very proactive for their cardiovascular health would you be able to do like a could you dose it on like an offseason like you're taking a break from running or maybe you're reducing training and then get some benefit and then phase out of it during your Peak training when it would maybe be problematic that's a clever idea I've never thought of that uh sure I mean you
-	- {{youtube-timestamp 3637}} can try it I mean there's no you can definitely do that you can Cycle Therapy or you can switch around yeah you could do that I don't know I mean my experience is that if you're going to have if you have full-blown I me there's a difference between muscle pain like just a nak in pain and full-blown like lab uh Labs that show Muscle injury rabo RIS that's that's a little bit more concerning because if you have rabdo then you can injure your kidneys you can have other issues that happen from that so I don't know if I would screw around with it too much if you had rabdo but if you just had muscle pain then um that's a lot milder then sure you can and there are ways to mitigate that too uh studies show that if you have uh muscle pain from statens check thyroid because that's associated with a higher risk of problems and check your vitamin D level because you have low vitamin D then that makes it higher risk so yeah I mean there's definitely ways to kind of
-	- {{youtube-timestamp 3695}} negotiate around that for sure I did want to touch on one of the thing you mentioned and that's apob as that has been something that's come up a lot more as sort of maybe a little bit I I've seen a bunch of different things I've seen like okay this is the number you really want to test it's not on a typical lipid profile so you sort of have to request it and I've seen other lipidologists suggest yeah it's a great test to get but it also correlates so nicely with some of the other stuff that really you can kind of pretty much predict your apob with some other stuff anyway you want to just talk about like you can yeah sure yeah so so apob is the that's what the atherogenic particle all the atherogenic I would say arenic again I should be careful atherogenic means something that causes plaque to build up so we say the word atherogenic so all of the atherogenic or bad uh uh uh lipid particles have apob attached to them so HDL is not atherogenic does not have
-	- {{youtube-timestamp 3755}} apob attached but vldl IDL uh triglycerides LD they all have um apob so if you just look at the apob number that's a lot simpler and easier then what you're what you're referring to is can you just like just look at the total cholesterol and people do What's called the non-hdl cholesterol so you take the total cholesterol and subtract HDL and then you're left with all the bad particles the reason why that's not as good as apob is it doesn't account for particle density so the fact is that you can have a lot of little dense particles and that's way worse than having um uh uh what's called light fluffy LDL particles that's not as bad so getting the apob number tells you the number of particles which tells you particle density which tells you more about risk so so when I look at a patient I really just want to know their apob level yeah I'll look at their triglycerides sure but it's not I mean that tells me something a little bit about their
-	- {{youtube-timestamp 3813}} metabolic Health but it's not that interesting it's not that important in terms of predicting their cardiac risk um if I I I really want to know how dense those lipid particles are because it's the dense lipid particles that do the damage right it's the little they're like little um baseballs somebody once wrote that they're like little baseballs being thrown at a window right if you throw a lot of baseballs at the window you're going to break the glass um and the more part the more of the baseballs you throw the more likely you're going to break the glass if you have light fluffy particles they're not like baseballs they're more like uh uh fluffy Beach volleyballs yeah they're beach balls they're much less likely to break the glass if you're um if you're smoking you're you're throwing stones now uh they're even denser and they're even worse right um so does that that that's kind of how I think about it so I just want to know the number of of baseball
-	- {{youtube-timestamp 3865}} sub of being thrown at my window yeah know that makes sense I just want to know I I just want to know my ail B level and um I want to get it as low as possible and however I get it down Statin are the most convenient and for goodness sake they've been well studied right I mean Statin have been out for like you know what what 40 years now 30 years so we know everything The Good the Bad and the Ugly about Statin and um and they're relatively cheap they're generic so you know that's that's your go-to now but if you can't take it no big deal yeah there's some other paths to explore for sure um for sure yeah so with apob B just maybe one step further with that if someone were to get their apob tested is there like a magic number that you would suggest it should be under this and does that number is there like the lower the better or is there a point where you said yeah going lower than this really doesn't matter anymore yeah so that's great so so this
-	- {{youtube-timestamp 3923}} seems to show that I mean for example like human babies have apob B level that is like crazy low it's like 20 or something and they're fine they they don't they're they're very healthy uh they develop normally their brains grow they they do fine so low apob is not bad right there's no such thing as too low nobody you you get your apob level down to 20 congratulations you're the same as a a human uh uh baby and you're fine so it's not like I wouldn't worry about it the problem is that you get into the point of diminishing returns right you get um you start pushing it lower and lower and lower you start getting side effects of drugs you start spending money that's not necessary you get drug interactions right maybe you're taking some other drug and then it interacts with whatever drug you're taking for your cholesterol and that can be a mess so um you know and then what I I try to individualize it like I like if you have a 90-year-old do you really care that
-	- {{youtube-timestamp 3981}} they're a be is super low probably not it's not going to make a whole lot of difference but if you have an a 20 or 30y old with a family history or calcium score that's positive and they have an APLE B level that's even a little bit elevated then you really want to jump on that you want to make it as low as possible because the idea is you want to lower the air as Peter AA talked about at once that you really want to lower the area under the curve right you don't want to have high exposure to apob over a long period of time so for younger people I'm a lot more aggressive so I want and if they're lower like they you know somebody like you like if you came in and and you're you're a young guy and you're exercising a lot you really don't want to be exposed to a high level of ail B for if you're we're assuming you're going to be alive to age 90 or 100 we don't want to have you exposed to that for a long period of time so I would want like you to have an AAL B
-	- {{youtube-timestamp 4033}} level of less than 50 okay for sure but if you're but if you're a uh if you're a 70-year-old and and you're otherwise pretty healthy then yeah I mean I would if you look at the textbooks they say the normal apal B is less than 90 and I would tolerate that if somebody's like you know lower risk and they're not going to they're already elderly then fine I'd settle for an AAL B level of of 80 or 90 it's no big deal that being said I I would say this that I don't abandon the elderly at all nobody should do that I mean uh if I have a older patient that's healthy and highly functional uh I'm still going to get their uh able will be level as low as possible because I don't want them to have a stroke right I mean I'm talking about you know I'm not I'm not saying I want them to be an athlete I don't I just want them to be healthy I want to keep them out of the hospital and um um so sure I would still treat them I just might not treat them quite as
-	- {{youtube-timestamp 4088}} aggressively interesting you know that all makes sense David this has been awesome I have learned I've learned a learned a bunch and I've had some questions kind of along these these topics of like I kind of had an idea of where I thought it was going but it's always nice to have have someone come in and kind of point to show exactly where that is and yeah I'm sure the listeners are going to love to hear some of this information and start exploring perhaps but uh other than that I mean we'll have to have you come back on down the road when you get pulled out of the lottery for western states and and go and experience that epic event yeah that's right yeah that's great yeah I don't think there are a lot of cardiologists qualifying for Western States so I'm kind of an odd odd breed there yeah yeah no you'll you'll be I'm sure one of few if any so that'll be that'll be fun uh awesome David do you want to share with the listeners where they can find you
-	- {{youtube-timestamp 4143}} are you on the internet anywhere social media I'm on the I'm on the yeah I do uh social media I'm on um Twitter and uh uh threads and uh uh Facebook and um uh I see patients and uh I'm uh love to see endurance athletes uh or Ultra Runners I have a few of them that have come in and that that's really fun so um yeah I mean I'm happy to see people who aren't even sick I mean I'm happy to talk about like Risk reduction instead of just illness that's always a fun change for me yeah and you're up in Eugene in Eugene Oregon yeah cool and is your does your business do only inperson stuff or do you have any sort of online type of stuff that people can access oh wow uh at present no I'm it's not my business I'm employed by a big hospital okay gotta Health it's a big it's a big um uh Health System here in uh the Pacific Northwest so I I work for them but I see patience and I you can find me online and uh go through that way but um
-	- {{youtube-timestamp 4203}} no I don't do remote stuff now that coid has kind of died down I don't do that right at presently but I could think about it in the future it's a good idea I'm just imagining all these Ultra Runners looking for your consultation oh jeez man no uh no David it's been great to have you on thanks a bunch for uh giving me some of your time today and have a great rest of the day well thank you very much excellent thanks all right everyone if you're still here you're sticking around to hear about how I use the show sponsor element electrolytes and Delta G ketones for element they make an electrolyte supplement so what I know about me is that I lose 614 milligram of electrolytes per liter of fluid loss so what that means is if I go out for a run and I lose 2 L of sweat then I'm also going to lose roughly 1,28 mg of electrolytes with it which ironically happens to be about one packet of element so what I likely will do is if I'm going out for a longer
-	- {{youtube-timestamp 4269}} training session or I'm going to be out in the Heat and sweating a lot I'm going to supplement the fluid intake I have with electrolyte to make sure I have that stuff in Balance the way this usually looks for me is I'll wake up in the morning and I'll have a cup of coffee and I'll put half one of those packets in with my coffee it will be one of their chocolate flavors though because it's coffee after all I'm not going to stick one of the fruity flavors in there so that gets me kicked off then what happens is I go out for the workout and then I am drinking basically to thirst but I am also targeting some numbers at times when it's hot enough and I know what my sweat loss is but generally speaking for every liter of fluid I'm taking in I'm matching that with 614 Mig of electrolytes to make sure I'm staying on top of that and remaining hydrated throughout that training session if you're interested in a deep dive and figuring out more about
-	- {{youtube-timestamp 4320}} your fluid loss and electrolyte needs I actually have a couple podcast episodes that might be interesting to you one is episode 358 with Andy blow where I go over all things hydration and he talks about how I came up with that 614 milligram loss number and how you can maybe find out about yours as well as how much fluid you are losing with some simple atome tests also I did an episode a while back episode 300 which is just titled personalizing workout hydration so check out both of those if you're interested in doing a deep dive into your hydration and electrolyte needs something new I added to my training and racing this year are exogenous ketones the research for exogenous ketones is still in its early stages but there is a lot coming out and it is getting more convincing in my opinion to the degree where I wanted to try it out I actually stress tested it during a 15-hour 100 mile run at the Rocky Raccoon 100 earli this year as a
-	- {{youtube-timestamp 4378}} way to confirm whether it was something I was going to include in my racing protocol one thing I was a little nervous about with exogenous ketones like I am with anything I'm ingesting during an ultramarathon is what is it going to do to digestion I was interested in the recovery research for some time now with exogenous ketones and there are some newer research studies now that suggest it could also have some performance applications as well if you're able to tolerate it and get it in the right dose so when I decided to try out I went with Delta G ketones because they are the Ketone eser that basically all the research that has promising effects is tied to and it's their formula that's being used in those research studies so a lot of times you'll just go and look for an exogenous Ketone and there's all sorts of potential issues with that whether it's a dosage or just an incorrect type and it's not actually going to do what the
-	- {{youtube-timestamp 4427}} research suggests it would do so to me it was looking at if I want to potentially get get the benefits that these could be bringing I need to be using the one that they're actually showing the research with so that was Delta G ketones they actually received the DARPA funding and Grant to actually put together that formul so like I said in the the intro message they have 50 plus published studies and are part of 20 plus ongoing studies my protocol with this right now and this is something where I am evolving as I kind of do more with it but at the moment I'll do a bottle of their Ketone performance Delta G Performance and that is their little blue bottle so I'll take one of those about 20 minutes before a big key training session and that's it if it's a race day though I'll do that same protocol but I will take another bottle about every 3 hours after that so if I'm doing something that's longer duration like that 15h hour Rocky Raccoon effort
-	- {{youtube-timestamp 4484}} I just described I would be doing that again at 3 69 and 12 during that particular performance so like I said in the intro if you want to chat with one of their experts you can actually go to deltag gon.com and they have a consultation service there right now where they will help you understand the research and whether your lifestyle is even something that they would would be worth considering it for so if you want to get a little more information on that that option is available to you links to both Delta G ketones and element electrolytes can be found in the show notes as well as at Zack bit.com hpos sponsors thanks for tuning into this episode of the human performance outliers podcast with Zack bitter
\ No newline at end of file
diff --git a/logseq/bak/pages/End to End VoIP stats/2024-09-19T19_54_06.699Z.android.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/pages/End to End VoIP stats/2024-09-19T19_54_06.699Z.android.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index a98ab4b..0000000
--- a/logseq/bak/pages/End to End VoIP stats/2024-09-19T19_54_06.699Z.android.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![438.pdf](../assets/438_1725987627705_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/End to End VoIP stats/2024-10-23T14_09_09.276Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/pages/End to End VoIP stats/2024-10-23T14_09_09.276Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index a98ab4b..0000000
--- a/logseq/bak/pages/End to End VoIP stats/2024-10-23T14_09_09.276Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![438.pdf](../assets/438_1725987627705_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Equinix/2024-10-23T14_06_13.982Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md b/logseq/bak/pages/Equinix/2024-10-23T14_06_13.982Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index de78208..0000000
--- a/logseq/bak/pages/Equinix/2024-10-23T14_06_13.982Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,39 +0,0 @@
-- For all rack shipments we need to add this text to the order
-	- "Note: The tie-down kit used for shipping is to be re-used for final install."
-- ---
-- Alletra emails come from HPE_SWGW_NO_REPLY@hpe.com
-- Please provide an update on this ticket
-- [[decommissioning]]
-- [[LD7 - PDU/Tiedown  Issues]]
-- ---
-- TODO DC15 - Issues #equinix #DC15
-	- Ticket = Energize-AC Circuit - 1-232151471649
-	- Email team ✅ 2024-01-24
-	- 103 - order delta hardware?
-		- Cant order delta hardware yet - need to validate with #Greg/ #Cheri
-		- Emailed #DaveF (create mini BOM) and Greg (gimme a decision) ✅ 2024-01-30
-		- Emailed group again harrasing #GregC for approval [[Feb 6th, 2024]]
-		- Emailed group again harrasing #GregC for approval [[Feb 7th, 2024]]
-	- 106 - #jeffm ordered parts
-	- 107 - #jeffm ordered parts
-- ---
-- TODO Telco Issue #Equinix
-  collapsed:: true
-  SCHEDULED: [[Feb 9th, 2024]]
-	- ping #scott re Telco answer ✅ 2024-01-23
-	- emailed thread - "where are we" ✅ 2024-01-24 10:33AM
-	- emailed thread - "where are we" ✅ 2024-01-26
-		- "Re: Equinix Project - Telco - connectivity"
-	- Chase #Scott / Email thread 📅 2024-01-26 ✅ 2024-01-26
-	- 09:51 2024-01-26
-		- #JaimeBell - "We have an upcoming meeting with outside counsel and will come back to you early next week with next steps."
-		- pinged Jaime for update [[Feb 2nd, 2024]]
-		- Dean replied, and Andreas replied back [[Feb 5th, 2024]]
-- DONE Network Rack Shipment #TR7 #Equinix
-  completed:: [[Feb 6th, 2024]]
-- TODO PCE for Silicon Valley #Equinix #SV11
-	- Rack Installed
-	- tenataitve CE date [[Mar 11th, 2024]]
-- ---
--
-- [[SG2 & SY6 support cases]]
\ No newline at end of file
diff --git a/logseq/bak/pages/Equinix___PCAI_Orders/2024-10-17T15_04_19.765Z.android.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/pages/Equinix___PCAI_Orders/2024-10-17T15_04_19.765Z.android.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index f01ab1d..0000000
--- a/logseq/bak/pages/Equinix___PCAI_Orders/2024-10-17T15_04_19.765Z.android.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,12 +0,0 @@
-- 213975 – PVC-000288 - PCAI@ Equnix - Network hardware - TR7
-	- DONE Approve
-	  completed:: [[Oct 14th, 2024]]
-- 213976 – PVC-000290 - PCAI@ Equinix - Network hardware - SG2
-	- DONE Approve
-	  completed:: [[Oct 14th, 2024]]
-- 213977 – PVC-000291 - PCAI@ Equnix - Network hardware - FR2
-	- DONE Approve
-	  completed:: [[Oct 14th, 2024]]
-- 213978 – PVC-000292 - PCAI@ Equnix - Network hardware - SY6
-	- DONE Approve
-	  completed:: [[Oct 14th, 2024]]
\ No newline at end of file
diff --git a/logseq/bak/pages/Equinix___Rally/2024-10-13T21_15_59.428Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/pages/Equinix___Rally/2024-10-13T21_15_59.428Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index cd89d1f..0000000
--- a/logseq/bak/pages/Equinix___Rally/2024-10-13T21_15_59.428Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- I178
-	- TODO Review [Marketables](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=%2Fportfolioitem%2Finitiative%2F707097204937%2Fchildren) #Equinix
-	  SCHEDULED: <2024-02-07 Wed ++1w>
-	  :LOGBOOK:
-	  * State "DONE" from "TODO" [2024-02-04 Sun 21:42]
-	  * State "DONE" from "TODO" [2024-02-06 Tue 15:31]
-	  * State "DONE" from "TODO" [2024-02-06 Tue 15:32]
-	  * State "DONE" from "TODO" [2024-02-06 Tue 15:33]
-	  :END:
-	- ## [M1806 - PCE@Colo - PCE expansion](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/730392607969)
-		- reviewed use case / requirements [[Jan 30th, 2024]]
-		- Followup with Dave/Juston on multi-rack netwokr issue
-			- Stuart Stent  [14:58](https://hpe-internal.slack.com/archives/C053K1UU0M7/p1706644723588099)  did we ever solve the multi-rack network issue for PCE @ Equinix? or are we still stuck at single rack?   `note: this has implications on prioritization of marketable for expansion of PCE in the rack`
-			- Justin said that GLMetal still and issues (might be possible to do 2 racks, but lots of unknowns - e.g. when you add a new virt network what happens)
-	- ## [M1796 - @Colo - Network rack deployment](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/729584910367)
-		-
-	- ## [M1627 - PCE@Colo - Colo Billing tracking and reporting service](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/729584910367)
-		-
-		-
-	- ## [M1620 - PCE@Colo - PCE instance reconfigure](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/705545594519)
-		-
-	- ## [M1617 - Colo - Network Rack Operations](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/704650808469)
-		-
-	- ## [M1615 - Colo - Inventory reporting system](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/704561630707)
-		- TODO Meet with Equinix re Monetization events
-		  SCHEDULED: <2024-03-01 Fri>
-	-
\ No newline at end of file
diff --git a/logseq/bak/pages/Equinix___Rally/2024-10-14T13_27_04.776Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/pages/Equinix___Rally/2024-10-14T13_27_04.776Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index cd89d1f..0000000
--- a/logseq/bak/pages/Equinix___Rally/2024-10-14T13_27_04.776Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- I178
-	- TODO Review [Marketables](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=%2Fportfolioitem%2Finitiative%2F707097204937%2Fchildren) #Equinix
-	  SCHEDULED: <2024-02-07 Wed ++1w>
-	  :LOGBOOK:
-	  * State "DONE" from "TODO" [2024-02-04 Sun 21:42]
-	  * State "DONE" from "TODO" [2024-02-06 Tue 15:31]
-	  * State "DONE" from "TODO" [2024-02-06 Tue 15:32]
-	  * State "DONE" from "TODO" [2024-02-06 Tue 15:33]
-	  :END:
-	- ## [M1806 - PCE@Colo - PCE expansion](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/730392607969)
-		- reviewed use case / requirements [[Jan 30th, 2024]]
-		- Followup with Dave/Juston on multi-rack netwokr issue
-			- Stuart Stent  [14:58](https://hpe-internal.slack.com/archives/C053K1UU0M7/p1706644723588099)  did we ever solve the multi-rack network issue for PCE @ Equinix? or are we still stuck at single rack?   `note: this has implications on prioritization of marketable for expansion of PCE in the rack`
-			- Justin said that GLMetal still and issues (might be possible to do 2 racks, but lots of unknowns - e.g. when you add a new virt network what happens)
-	- ## [M1796 - @Colo - Network rack deployment](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/729584910367)
-		-
-	- ## [M1627 - PCE@Colo - Colo Billing tracking and reporting service](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/729584910367)
-		-
-		-
-	- ## [M1620 - PCE@Colo - PCE instance reconfigure](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/705545594519)
-		-
-	- ## [M1617 - Colo - Network Rack Operations](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/704650808469)
-		-
-	- ## [M1615 - Colo - Inventory reporting system](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/704561630707)
-		- TODO Meet with Equinix re Monetization events
-		  SCHEDULED: <2024-03-01 Fri>
-	-
\ No newline at end of file
diff --git a/logseq/bak/pages/Equinix___Rally/2024-10-23T14_06_13.989Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/pages/Equinix___Rally/2024-10-23T14_06_13.989Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index cd89d1f..0000000
--- a/logseq/bak/pages/Equinix___Rally/2024-10-23T14_06_13.989Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1,27 +0,0 @@
-- I178
-	- TODO Review [Marketables](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=%2Fportfolioitem%2Finitiative%2F707097204937%2Fchildren) #Equinix
-	  SCHEDULED: <2024-02-07 Wed ++1w>
-	  :LOGBOOK:
-	  * State "DONE" from "TODO" [2024-02-04 Sun 21:42]
-	  * State "DONE" from "TODO" [2024-02-06 Tue 15:31]
-	  * State "DONE" from "TODO" [2024-02-06 Tue 15:32]
-	  * State "DONE" from "TODO" [2024-02-06 Tue 15:33]
-	  :END:
-	- ## [M1806 - PCE@Colo - PCE expansion](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/730392607969)
-		- reviewed use case / requirements [[Jan 30th, 2024]]
-		- Followup with Dave/Juston on multi-rack netwokr issue
-			- Stuart Stent  [14:58](https://hpe-internal.slack.com/archives/C053K1UU0M7/p1706644723588099)  did we ever solve the multi-rack network issue for PCE @ Equinix? or are we still stuck at single rack?   `note: this has implications on prioritization of marketable for expansion of PCE in the rack`
-			- Justin said that GLMetal still and issues (might be possible to do 2 racks, but lots of unknowns - e.g. when you add a new virt network what happens)
-	- ## [M1796 - @Colo - Network rack deployment](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/729584910367)
-		-
-	- ## [M1627 - PCE@Colo - Colo Billing tracking and reporting service](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/729584910367)
-		-
-		-
-	- ## [M1620 - PCE@Colo - PCE instance reconfigure](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/705545594519)
-		-
-	- ## [M1617 - Colo - Network Rack Operations](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/704650808469)
-		-
-	- ## [M1615 - Colo - Inventory reporting system](https://rally1.rallydev.com/#/316925971404ud/dashboard?detail=/portfolioitem/marketable/704561630707)
-		- TODO Meet with Equinix re Monetization events
-		  SCHEDULED: <2024-03-01 Fri>
-	-
\ No newline at end of file
diff --git a/logseq/bak/pages/Evan Stent/2024-02-01T21_10_25.674Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/pages/Evan Stent/2024-02-01T21_10_25.674Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 6558533..0000000
--- a/logseq/bak/pages/Evan Stent/2024-02-01T21_10_25.674Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,10 +0,0 @@
-who:: Evan Stent
-alias:: Dad
-birthday:: 01-02-1951
-Location:: 9b Bounty Avenue Castle Hill NSW 2154
-Type:: Person
-icon:: 👤
-title:: Evan Stent
-
-- TODO Birthday: 02 01, 1951
-  DEADLINE: 1951-02-01 Ddd +1y
\ No newline at end of file
diff --git a/logseq/bak/pages/Fitness/Cycling/Bikes/2024-04-03T11_36_57.399Z.android.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/pages/Fitness/Cycling/Bikes/2024-04-03T11_36_57.399Z.android.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 676ad0b..0000000
--- a/logseq/bak/pages/Fitness/Cycling/Bikes/2024-04-03T11_36_57.399Z.android.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,33 +0,0 @@
-Melb to Adelaide in one ride. Fixie 48/19.
-Tour Divide
-	Seven Evergreen SL (40:20T gearing)
-	32t Absolute Black oval chain ring and 18t
-	 36-18T - 54.49
-	 34x17T - 54.49
-	 32x16T - 54.49
-     32×17 - 51.22
-
-![[Pasted image 20230913114626.png]]
-![[Pasted image 20230913114856.png]]
-![[Pasted image 20230913114646.png]]
-https://bikepacking.com/news/alexandera-houchin-2023-tour-divide-singlespeed-record/
-Alexandera rode a titanium Chumba Yaupon set up with a 34 x 17t gear combination this year. For those crunching numbers, that gearing added about three gear inches to her 36 x 19t 2019 setup (58.38 vs. 55.31). She mentioned suffering on this stout gear early on in the race as she tackled the steep sections in Montana and Wyoming. However, she settled into it and eventually passed her record pace and stayed ahead of it for the second half of the race.
-
-https://bikepacking.com/news/kyle-peterson-2023-tour-divide-singlespeed/
-Kyle rode through the night and came within three hours of the fastest singlespeed time from last year’s event. That was from Andrew Strempke, who happened to be running the same 32 x 16T gearing that Kyle had on his Salsa Ti Timberjack. If you want to learn more about Kyle’s rig, you can find it [in the roundup here](https://bikepacking.com/bikes/rigs-of-the-2023-tour-divide-part-2/). Congrats, Kyle!
-
-
-
-
-![[Pasted image 20230805200756.png]]
-
-![[Pasted image 20230805200813.png]]
-
-
-1x crankset, 40t max, Race Face/Easton 51 mm chainline, single speed only
-
-![[Pasted image 20230805215325.png]]
-
-![[Pasted image 20230807124637.png]]
-
-![[Pasted image 20230807124701.png]]
diff --git a/logseq/bak/pages/Front squat/2024-10-18T13_28_41.377Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/pages/Front squat/2024-10-18T13_28_41.377Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index a9c0450..0000000
--- a/logseq/bak/pages/Front squat/2024-10-18T13_28_41.377Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,47 +0,0 @@
-- Stop: 4
-  Pins: 15
-- 1RM from 3x145#
-  100% (one-rm): 156 lbs
-  95%: 148 lbs
-  90%: 140 lbs
-  85%: 133 lbs
-  80%: 125 lbs
-  75%: 117 lbs
-  70%: 109 lbs
-  65%: 101 lbs
-  60%: 94 lbs
-  55%: 86 lbs
-  50%: 78 lbs
--
-- Plan (based on [[Sep 19th, 2024]] )
-	- **Week 0 – 4×4 @ 70% -- 109** [[Sep 26th, 2024]]
-	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 117lbs [[Oct 3rd, 2024]]
-	- Week 2 – 5×4 @ 80% (rep out on set 5) - 125 [[Oct 10th, 2024]]
-	- Week 3 – 5×3 @ 85% (rep out on set 5) - 133 [[Oct 17th, 2024]]
-	- Week 4 – 4×4 @ 70% -- 109 (recalc after) [[Oct 24th, 2024]]
-	-
--
--
-- [[Front Squat - 1 day a week program]]
-- query-table:: true
-  query-sort-by:: page
-  query-sort-desc:: true
-  #+BEGIN_QUERY
-  {
-  :title "Front Squats"
-  :query [
-  :find (pull ?b [*])
-  :where
-    [?b :block/refs [:block/name "front squat"]] ;; Find blocks referencing [[dead]]
-    [?b :block/properties ?props]
-   [(get ?props :sets) ?sets]  ;; Find the "sets" property
-    [(get ?props :reps) ?reps]  ;; Find the "reps" property
-    ;; Parent check: Exclude blocks whose parent has a :template property
-    [?b :block/parent ?parent]              ;; Find parent block
-    (not [?parent :block/properties ?parent-props]
-           [(get ?parent-props :template) ?template])  ;; Exclude if parent has :template property
-  ]
-  }
-  #+END_QUERY
--
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Front squat/2024-10-20T12_21_28.507Z.android.sync-conflict-20250817-085611-UULL5XD.md b/logseq/bak/pages/Front squat/2024-10-20T12_21_28.507Z.android.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index a9c0450..0000000
--- a/logseq/bak/pages/Front squat/2024-10-20T12_21_28.507Z.android.sync-conflict-20250817-085611-UULL5XD.md	
+++ /dev/null
@@ -1,47 +0,0 @@
-- Stop: 4
-  Pins: 15
-- 1RM from 3x145#
-  100% (one-rm): 156 lbs
-  95%: 148 lbs
-  90%: 140 lbs
-  85%: 133 lbs
-  80%: 125 lbs
-  75%: 117 lbs
-  70%: 109 lbs
-  65%: 101 lbs
-  60%: 94 lbs
-  55%: 86 lbs
-  50%: 78 lbs
--
-- Plan (based on [[Sep 19th, 2024]] )
-	- **Week 0 – 4×4 @ 70% -- 109** [[Sep 26th, 2024]]
-	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 117lbs [[Oct 3rd, 2024]]
-	- Week 2 – 5×4 @ 80% (rep out on set 5) - 125 [[Oct 10th, 2024]]
-	- Week 3 – 5×3 @ 85% (rep out on set 5) - 133 [[Oct 17th, 2024]]
-	- Week 4 – 4×4 @ 70% -- 109 (recalc after) [[Oct 24th, 2024]]
-	-
--
--
-- [[Front Squat - 1 day a week program]]
-- query-table:: true
-  query-sort-by:: page
-  query-sort-desc:: true
-  #+BEGIN_QUERY
-  {
-  :title "Front Squats"
-  :query [
-  :find (pull ?b [*])
-  :where
-    [?b :block/refs [:block/name "front squat"]] ;; Find blocks referencing [[dead]]
-    [?b :block/properties ?props]
-   [(get ?props :sets) ?sets]  ;; Find the "sets" property
-    [(get ?props :reps) ?reps]  ;; Find the "reps" property
-    ;; Parent check: Exclude blocks whose parent has a :template property
-    [?b :block/parent ?parent]              ;; Find parent block
-    (not [?parent :block/properties ?parent-props]
-           [(get ?parent-props :template) ?template])  ;; Exclude if parent has :template property
-  ]
-  }
-  #+END_QUERY
--
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Front squat/2024-10-21T13_00_20.669Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/pages/Front squat/2024-10-21T13_00_20.669Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index a9c0450..0000000
--- a/logseq/bak/pages/Front squat/2024-10-21T13_00_20.669Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,47 +0,0 @@
-- Stop: 4
-  Pins: 15
-- 1RM from 3x145#
-  100% (one-rm): 156 lbs
-  95%: 148 lbs
-  90%: 140 lbs
-  85%: 133 lbs
-  80%: 125 lbs
-  75%: 117 lbs
-  70%: 109 lbs
-  65%: 101 lbs
-  60%: 94 lbs
-  55%: 86 lbs
-  50%: 78 lbs
--
-- Plan (based on [[Sep 19th, 2024]] )
-	- **Week 0 – 4×4 @ 70% -- 109** [[Sep 26th, 2024]]
-	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 117lbs [[Oct 3rd, 2024]]
-	- Week 2 – 5×4 @ 80% (rep out on set 5) - 125 [[Oct 10th, 2024]]
-	- Week 3 – 5×3 @ 85% (rep out on set 5) - 133 [[Oct 17th, 2024]]
-	- Week 4 – 4×4 @ 70% -- 109 (recalc after) [[Oct 24th, 2024]]
-	-
--
--
-- [[Front Squat - 1 day a week program]]
-- query-table:: true
-  query-sort-by:: page
-  query-sort-desc:: true
-  #+BEGIN_QUERY
-  {
-  :title "Front Squats"
-  :query [
-  :find (pull ?b [*])
-  :where
-    [?b :block/refs [:block/name "front squat"]] ;; Find blocks referencing [[dead]]
-    [?b :block/properties ?props]
-   [(get ?props :sets) ?sets]  ;; Find the "sets" property
-    [(get ?props :reps) ?reps]  ;; Find the "reps" property
-    ;; Parent check: Exclude blocks whose parent has a :template property
-    [?b :block/parent ?parent]              ;; Find parent block
-    (not [?parent :block/properties ?parent-props]
-           [(get ?parent-props :template) ?template])  ;; Exclude if parent has :template property
-  ]
-  }
-  #+END_QUERY
--
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Front squat/2024-10-22T13_33_14.965Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md b/logseq/bak/pages/Front squat/2024-10-22T13_33_14.965Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index a9c0450..0000000
--- a/logseq/bak/pages/Front squat/2024-10-22T13_33_14.965Z.Desktop.sync-conflict-20250817-085608-UULL5XD.md	
+++ /dev/null
@@ -1,47 +0,0 @@
-- Stop: 4
-  Pins: 15
-- 1RM from 3x145#
-  100% (one-rm): 156 lbs
-  95%: 148 lbs
-  90%: 140 lbs
-  85%: 133 lbs
-  80%: 125 lbs
-  75%: 117 lbs
-  70%: 109 lbs
-  65%: 101 lbs
-  60%: 94 lbs
-  55%: 86 lbs
-  50%: 78 lbs
--
-- Plan (based on [[Sep 19th, 2024]] )
-	- **Week 0 – 4×4 @ 70% -- 109** [[Sep 26th, 2024]]
-	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 117lbs [[Oct 3rd, 2024]]
-	- Week 2 – 5×4 @ 80% (rep out on set 5) - 125 [[Oct 10th, 2024]]
-	- Week 3 – 5×3 @ 85% (rep out on set 5) - 133 [[Oct 17th, 2024]]
-	- Week 4 – 4×4 @ 70% -- 109 (recalc after) [[Oct 24th, 2024]]
-	-
--
--
-- [[Front Squat - 1 day a week program]]
-- query-table:: true
-  query-sort-by:: page
-  query-sort-desc:: true
-  #+BEGIN_QUERY
-  {
-  :title "Front Squats"
-  :query [
-  :find (pull ?b [*])
-  :where
-    [?b :block/refs [:block/name "front squat"]] ;; Find blocks referencing [[dead]]
-    [?b :block/properties ?props]
-   [(get ?props :sets) ?sets]  ;; Find the "sets" property
-    [(get ?props :reps) ?reps]  ;; Find the "reps" property
-    ;; Parent check: Exclude blocks whose parent has a :template property
-    [?b :block/parent ?parent]              ;; Find parent block
-    (not [?parent :block/properties ?parent-props]
-           [(get ?parent-props :template) ?template])  ;; Exclude if parent has :template property
-  ]
-  }
-  #+END_QUERY
--
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Front squat/2024-10-22T15_34_19.613Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/pages/Front squat/2024-10-22T15_34_19.613Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index a9c0450..0000000
--- a/logseq/bak/pages/Front squat/2024-10-22T15_34_19.613Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,47 +0,0 @@
-- Stop: 4
-  Pins: 15
-- 1RM from 3x145#
-  100% (one-rm): 156 lbs
-  95%: 148 lbs
-  90%: 140 lbs
-  85%: 133 lbs
-  80%: 125 lbs
-  75%: 117 lbs
-  70%: 109 lbs
-  65%: 101 lbs
-  60%: 94 lbs
-  55%: 86 lbs
-  50%: 78 lbs
--
-- Plan (based on [[Sep 19th, 2024]] )
-	- **Week 0 – 4×4 @ 70% -- 109** [[Sep 26th, 2024]]
-	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 117lbs [[Oct 3rd, 2024]]
-	- Week 2 – 5×4 @ 80% (rep out on set 5) - 125 [[Oct 10th, 2024]]
-	- Week 3 – 5×3 @ 85% (rep out on set 5) - 133 [[Oct 17th, 2024]]
-	- Week 4 – 4×4 @ 70% -- 109 (recalc after) [[Oct 24th, 2024]]
-	-
--
--
-- [[Front Squat - 1 day a week program]]
-- query-table:: true
-  query-sort-by:: page
-  query-sort-desc:: true
-  #+BEGIN_QUERY
-  {
-  :title "Front Squats"
-  :query [
-  :find (pull ?b [*])
-  :where
-    [?b :block/refs [:block/name "front squat"]] ;; Find blocks referencing [[dead]]
-    [?b :block/properties ?props]
-   [(get ?props :sets) ?sets]  ;; Find the "sets" property
-    [(get ?props :reps) ?reps]  ;; Find the "reps" property
-    ;; Parent check: Exclude blocks whose parent has a :template property
-    [?b :block/parent ?parent]              ;; Find parent block
-    (not [?parent :block/properties ?parent-props]
-           [(get ?parent-props :template) ?template])  ;; Exclude if parent has :template property
-  ]
-  }
-  #+END_QUERY
--
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Front squat/2024-10-23T13_37_29.858Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md b/logseq/bak/pages/Front squat/2024-10-23T13_37_29.858Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index a9c0450..0000000
--- a/logseq/bak/pages/Front squat/2024-10-23T13_37_29.858Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md	
+++ /dev/null
@@ -1,47 +0,0 @@
-- Stop: 4
-  Pins: 15
-- 1RM from 3x145#
-  100% (one-rm): 156 lbs
-  95%: 148 lbs
-  90%: 140 lbs
-  85%: 133 lbs
-  80%: 125 lbs
-  75%: 117 lbs
-  70%: 109 lbs
-  65%: 101 lbs
-  60%: 94 lbs
-  55%: 86 lbs
-  50%: 78 lbs
--
-- Plan (based on [[Sep 19th, 2024]] )
-	- **Week 0 – 4×4 @ 70% -- 109** [[Sep 26th, 2024]]
-	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 117lbs [[Oct 3rd, 2024]]
-	- Week 2 – 5×4 @ 80% (rep out on set 5) - 125 [[Oct 10th, 2024]]
-	- Week 3 – 5×3 @ 85% (rep out on set 5) - 133 [[Oct 17th, 2024]]
-	- Week 4 – 4×4 @ 70% -- 109 (recalc after) [[Oct 24th, 2024]]
-	-
--
--
-- [[Front Squat - 1 day a week program]]
-- query-table:: true
-  query-sort-by:: page
-  query-sort-desc:: true
-  #+BEGIN_QUERY
-  {
-  :title "Front Squats"
-  :query [
-  :find (pull ?b [*])
-  :where
-    [?b :block/refs [:block/name "front squat"]] ;; Find blocks referencing [[dead]]
-    [?b :block/properties ?props]
-   [(get ?props :sets) ?sets]  ;; Find the "sets" property
-    [(get ?props :reps) ?reps]  ;; Find the "reps" property
-    ;; Parent check: Exclude blocks whose parent has a :template property
-    [?b :block/parent ?parent]              ;; Find parent block
-    (not [?parent :block/properties ?parent-props]
-           [(get ?parent-props :template) ?template])  ;; Exclude if parent has :template property
-  ]
-  }
-  #+END_QUERY
--
--
\ No newline at end of file
diff --git a/logseq/bak/pages/High Performance VxLAN Network Design/2024-09-19T19_54_06.766Z.android.sync-conflict-20250817-085608-UULL5XD.md b/logseq/bak/pages/High Performance VxLAN Network Design/2024-09-19T19_54_06.766Z.android.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index 0384089..0000000
--- a/logseq/bak/pages/High Performance VxLAN Network Design/2024-09-19T19_54_06.766Z.android.sync-conflict-20250817-085608-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![444.pdf](../assets/444_1725987632750_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/High Performance VxLAN Network Design/2024-10-23T14_09_17.405Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/pages/High Performance VxLAN Network Design/2024-10-23T14_09_17.405Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index 0384089..0000000
--- a/logseq/bak/pages/High Performance VxLAN Network Design/2024-10-23T14_09_17.405Z.Desktop.sync-conflict-20250817-085628-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![444.pdf](../assets/444_1725987632750_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
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-created:: 2024-02-05T22:36:46 (UTC -05:00)
-tags:: article
-source:: https://www.theguardian.com/news/2017/nov/24/how-the-sandwich-consumed-britain
-author:: Sam Knight
-title:: How the sandwich consumed Britain
-
-- How the sandwich consumed Britain | Sandwiches | The Guardian
-- > ## Excerpt
-- > The long read: The world-beating British sandwich industry is worth £8bn a year. It transformed the way we eat lunch, then did the same for breakfast – and now it’s coming for dinner
-- ![How the sandwich consumed Britain  The long read.pdf](../assets/How_the_sandwich_consumed_Britain_The_long_read_1707190958034_0.pdf)
-- Notes
-- By the end of the 20th century, more people in Britain were making and selling sandwiches than working in agriculture. #Quotes
-- “Toast Sandwich” – a piece of toast, seasoned with salt and pepper, between two pieces of bread logseq://graph/LogSeq?block-id=6c29cd49-5287-4de5-a6eb-b6cf25717041
-- “It is by eating sandwiches in pubs on Saturday lunchtimes that the British seek to atone for whatever their national sins have been,” wrote Douglas Adams in 1984. #quotes logseq://graph/LogSeq?block-id=6c29cd49-5287-4de5-a6eb-b6cf25717041
-- Article
--
-- The invention of the chilled packaged sandwich, an accessory of modern British life which is so influential, so multifarious and so close to hand that you are probably eating one right now, took place exactly 37 years ago. Like many things to do with the sandwich, this might seem, at first glance, to be improbable. But it is true. In the spring of 1980, Marks & Spencer, the nation’s most powerful department store, began selling packaged sandwiches out on the shop floor. Nothing terribly fancy. Salmon and cucumber. Egg and cress. Triangles of white bread in plastic cartons, in the food aisles, along with everything else. Prices started at 43p.
-- Looking upon the nation’s £8bn-a-year sandwich industrial complex in 2017, it seems inconceivable that this had not been tried before, but it hadn’t. Britain in 1980 was a land of formica counters, fluorescent lighting and lunches under gravy. [Sandwiches](https://www.theguardian.com/food/sandwiches) were thrown together from leftovers at home, constructed in front of you in a smoky cafe, or something sad and curled beneath the glass in a British Rail canteen. When I spoke recently to Andrew Mackenzie, who used to run the food department at M&S’s Edinburgh store – one of the first five branches to stock the new, smart, ready-made sandwiches – he struggled to convey the lost novelty of it all. “You’ve got to bear in mind,” he said. “It didn’t exist, the idea.”
-- If anything, it seemed outlandish. Who would pay for something they could just as easily make at home? “We all thought at the time it was a bit ridiculous,” said Mackenzie. But following orders from head office, he turned a stockroom into a mini production line, with stainless steel surfaces and an early buttering machine. The first M&S sandwiches were made by shop staff in improvised kitchens and canteens. Prawns defrosted on trays overnight, and a team of five came in before dawn to start work on the day’s order.
-- And, oh, they sold. They sold so fast that the sandwich experiment spread from five stores to 25, and then 105. Soon, Mackenzie was hiring more sandwich makers in Edinburgh. In the Croydon branch, a crew of seven was making a hundred sandwiches an hour. The first official M&S sandwich was salmon and tomato, but in truth it was a free-for-all. They sold so fast that staff made them out of whatever was lying around. In Cambridge, they made pilchard sandwiches, and people wanted those, too.
-- Without being designed to do so, the packaged sandwich spoke to a new way of living and working. Within a year, demand was so strong that M&S approached three suppliers to industrialise the process. (One of the world’s first sandwich factories was a temporary wooden hut inside the Telfer’s meat pie factory in Northampton.) In 1983, Margaret Thatcher visited the company’s flagship store in Marble Arch and pronounced the prawn mayonnaise delicious.
-- Every supermarket jumped on the trend. Up and down the country, chefs and bakers and assorted wheeler-dealers stopped whatever they were doing and started making sandwiches on industrial estates. The sandwich stopped being an afterthought, or a snack bought out of despair, and became the fuel of a dynamic, go-getting existence. “At Amstrad the staff start early and finish late. Nobody takes lunches – they may get a sandwich slung on their desk,” Alan Sugar told an audience at City University in 1987. “There’s no small-talk. It’s all action.” By 1990, the British sandwich industry was worth £1bn.
-- ![cartoon sandwich with UK-shaped bite marks](https://i.guim.co.uk/img/media/2c05a52e5326234b36403be7314e1741d6be229e/237_110_3964_3162/master/3964.jpg?width=445&dpr=1&s=none)
-- Illustration: Pete Gamlen
-- A young economics graduate named Roger Whiteside was in charge of the M&S sandwich department by then. As a young buyer, Whiteside had come up with the idea of a set of four peeled oranges, to save customers time. He had read that apartments were being built in New York without kitchens, and he had a sense of where things were going. “Once you are time-strapped and you have got cash, the first thing you do is get food made for you,” he told me. “Who is going to cook unless you are a hobbyist?”
-- In the sandwich department, he commissioned new prototypes every week, and devised an ultimately impractical scheme to bake baguettes in west London each morning and deliver them, still crusty, to stores around the capital. Baguettes go soft when they are refrigerated – one of a surprising number of technical challenges posed by sandwiches. Whiteside immersed himself in questions of “carriers” (bread), “barriers” (butter, mayonnaise), “inclusions” (things within the bread), “proteins” (tuna, chicken, bacon) until they bordered on the philosophical. “What is more important, the carrier or the filling?” he wondered. “How many tiers of price do you offer in prawn? How much stimulation do people need?”
-- In the early 90s, Whiteside developed M&S’s first dedicated “food to go” section, with its own tills and checkouts, in Manchester. The innovation prefigured the layout of most contemporary supermarkets, and was fabulously successful. But it wasn’t successful enough for Whiteside. He didn’t understand why absolutely everyone in Manchester city centre wasn’t coming in to M&S for their lunch.
-- One day, he went into [a branch of Boots](https://www.theguardian.com/news/2016/apr/13/how-boots-went-rogue) on the other side of the street. Like almost every major retail chain, the pharmacy had followed M&S into the sandwich business. (Boots established the country’s first national distribution system – selling the same sandwiches in its all branches – in 1985, and pioneered the meal deal.) But Whiteside was convinced that its sandwiches weren’t as good as M&S’s, and that most customers knew that, too. He confronted the lunchtime queue in Boots and asked people why they weren’t coming to his store. “They said: ‘Well, I am not crossing the road’,” he recalled.
-- The answer struck Whiteside with great force. Mass-producing a meal that you could, if necessary, rip open and consume in the street was transforming people’s behaviour. “Instant gratification and total convenience and delivery,” Whiteside said. “If you are not there, they are not going looking for you.” He returned from Manchester and tried to persuade M&S to open hundreds of standalone sandwich shops in London. “It was so obviously an opportunity.” M&S didn’t go for the idea, but Whiteside was convinced that the future would belong to whoever was selling on every corner. He saw Pret and Starbucks and Costa and Subway coming a mile off. During the 1990s, the sandwich industry trebled in size. By the end of the 20th century, more people in Britain were making and selling sandwiches than working in agriculture.
-- ---
-- If you have been eating a packaged sandwich while reading this, you will have probably finished it by now. One industry estimate says that, on average, they take 3.5 minutes to consume. But no one really knows, because no one pays attention. One of the great strengths of the sandwich over the centuries has been how naturally it grafts on to our lives, enabling us to walk, read, take the bus, work, dream and scan our devices at the same time as feeding ourselves with the aid of a few small rotational gestures of wrist and fingers. The pinch at the corner. The sweep of the crumbs.
-- But just because something seems simple, or intuitive, doesn’t mean that it is. The rise of the British chilled sandwich over the last 40 years has been a deliberate, astonishing and almost insanely labour-intensive achievement. The careers of men and women like Roger Whiteside have taken the form of a million incremental steps: of searching for less soggy tomatoes and ways to crispify bacon; of profound investigations into the molecular structure of bread and the compressional properties of salad. In the trade, the small gaps that can occur within the curves of iceberg lettuce leaves – creating air pockets – are sometimes known as “goblin caves”. The unfortunate phenomenon of a filling slumping toward the bottom of a sandwich box, known as a skillet, is “the drop”. Obsessed by perfection and market share, the sandwich world is, unsurprisingly, one beset by conditions of permanent and ruthless competition. Every week, rival sandwich developers from the big players buy each others’ products, take them apart, weigh the ingredients, and put them back together again. “It is an absolute passion,” one former M&S supplier told me. “For everybody. It has to be.”
-- The homeliness of the sandwich has been able to mask its extraordinary effectiveness as a commercial product. In 1851, the Victorian social commentator Henry Mayhew calculated that 436,800 sandwiches, all of them ham, were sold on the streets of London each year. That might sound a lot, but Sainsbury’s, which currently accounts for around 4% of the UK “food to go” market, now sells that number every 36 hours. “It is sometimes hard to tell how much has changed with our sandwich consumption, because we feel really nostalgic towards them,” [Bee Wilson](https://www.theguardian.com/lifeandstyle/2017/aug/11/why-we-fell-for-clean-eating), the food writer, told me. “But actually, eating sandwiches five days a week, as lots of people do now, or even seven days a week – that is what has changed. They have invaded every area of our lives.”
-- And yet the sandwich is not satisfied. You might think that, in a nation that buys around 4bn a year, and in which you have been feeling better since you [stopped eating so much bread](https://www.theguardian.com/business/2017/nov/11/are-uks-leading-bakers-toast-bread-sales-fall-costs-rise), that the market might be saturated, or even falling off a little. But that is not the case. According to the British Sandwich Association, the number grows at a steady 2% – or 80 million sandwiches – each year. The sandwich remains the engine of the UK’s £20bn food-to-go industry, which is the largest and most advanced in Europe, and a source of great pride to the people who work in it. “We are light years ahead of the rest of the world,” Jim Winship, the head of the BSA, told me.
-- British sandwich-makers are sought-after across Europe, and invited to places like Russia and the Middle East to advise on everything from packaging and production lines to “mouth feel” and cress. “In Saudi Arabia they absolutely love the story of [the Earl, the scoundrel](http://www.bbc.co.uk/news/uk-england-kent-18010424),” one factory owner told me. And during weeks of reporting for this article, I didn’t come across one person who doubted that the long boom would continue for years to come. “It’s big. We all do it. And we do it a lot, is our summary of the market,” said Martin Johnson, the chief executive of Adelie Foods, a major supplier of coffee shops and universities.
-- Part of what pushes the industry forwards is the maddening fact that we continue to make so many sandwiches at home – an estimated 5bn a year. “The biggie is still the people who aren’t buying,” Johnson told me. The prize that seemed so unlikely in 1980 – the industrialisation of something as scrappy as the sandwich – is now almost a provocation to people who dedicate themselves to the food-to-go concept.
-- After all, every sandwich you make at home is one they have not sold. When you talk to people in the business, they will invoke the inventory problems faced by ordinary households in supplying enough variety in salads and breads. They are also aware that, barring a dramatic change in our circumstances (around 2009, following the financial crisis, there was a brief but noticeable fall in the sale of shop-bought sandwiches), people who start eating on the move don’t look back. When I dropped by the development kitchens at Sainsbury’s a few weeks ago, there was an Oakwood smoked ham and cheddar sandwich – the supermarket’s bestseller – sitting on the table. “Twenty thousand people a day used to make a ham and cheese sandwich,” said Patrick Crease, a product development manager. “Now _this_ is their ham and cheese sandwich.” I don’t know whether he meant to, but he made this sound somehow profound and irreversible. “There are 20,000 variants that don’t exist anymore.”
-- More fundamentally, though, the sandwich has proven itself to be uniquely adaptable to our time-pressed, late-capitalist condition. In [her 2010 book](http://www.reaktionbooks.co.uk/display.asp?K=9781861897718) about sandwiches, Wilson wrote that the best way to understand it was not to think about it as food wrapped in bread, but as a form of eating – functional and transitory – that reflects how we live now. “Sandwiches freed us from the fork, the dinner table, the fixed meal-time,” Wilson wrote. “In a way, they freed us from society itself.”
-- ![A Pret A Manger kitchen in central London.](https://i.guim.co.uk/img/media/ceb86f650743da6feb125f3736362e1f1b0c7862/0_150_3040_1824/master/3040.jpg?width=445&dpr=1&s=none)
-	- A Pret A Manger kitchen in central London. Photograph: Jonathan Player/Rex/Shutterstock/Alamy
-- Sandwich people seek to know more about us than we know about ourselves. They spend just as much time thinking about our habits and frailties as they do thinking about what we want to eat. Starbucks knows you are more likely to have a salad on a Monday, and a ham and cheese toastie on a Friday. Sandwich factories know that our New Year’s resolutions will last until the third week of January, when the BLT orders pick up again. Clare Clough, the food director of [Pret a Manger](https://www.theguardian.com/small-business-network/2015/apr/14/pret-a-manger-happy-coffee-chain), told me that the company can predict years in advance, if necessary, its busiest day for breakfast sandwiches: the last working Friday before Christmas – office party hangover morning – which this year falls on 15 December. “We can tell you now how many we are going to do,” she said.
-- The most obvious – and ambitious – plot of the sandwich industry is to make us eat them throughout the day. People in the trade, I noticed, rarely talk about breakfast, lunch or dinner. They speak instead about “day parts”, “occasions” and “missions”, and any and all of these is good for a sandwich. In 2016, the British public carried out an estimated 5bn food-to-go “missions”, and these are spread ever more evenly across the day parts. In recent years, the biggest development in the sandwich business has been its successful targeting of breakfast. (The best-selling filling of the last 12 months has been bacon.) And the next frontier, logic dictates, is dinner – or, as it was described to me at Adelie Foods, “the fragmentation of the evening occasion”.
-- Whiteside, the former Marks & Spencer sandwich man, is one person who believes that the industry can take on the night. He left M&S in 1999, after 20 years, and helped to found [Ocado](https://www.theguardian.com/business/ocado), the online supermarket. In 2013, Whiteside became the chief executive of Greggs, the UK’s largest bakery chain, where he has overseen a radical expansion and simplification of the business – opening hundreds of new stores, [drive-throughs](https://www.theguardian.com/business/2017/aug/01/greggs-sees-window-of-opportunity-in-drive-through-shops) and a delivery service. Last month, he told me that he sees the hot sandwich as the key to making Greggs “more appealing in the evening day part”. If you want people to eat a sandwich on their way home, give them something warm. We were sitting in a small meeting room on the second floor of Greggs’s corporate headquarters, on the edge of Newcastle. “Think about it,” said Whiteside. “A burger is a hot sandwich, isn’t it?” He seemed pleased by this, the intimation of another day part to conquer. “Sandwiches,” he said, “never sit still.”
-- ---
-- The revolutionary possibilities of the sandwich have always been well hidden by its sheer obviousness. The best history, written by Woody Allen in 1966, imagines the conceptual journey taken by the fourth Earl of Sandwich 200 years earlier. “1745: After four years of frenzied labour, he is convinced he is on the threshold of success. He exhibits before his peers two slices of turkey with a slice of bread in the middle. His work is rejected by all but David Hume, who senses the imminence of something great and encourages him.”
-- Scholarly attempts to isolate the precise moment of incarnation – the first stack – mostly read like other parodies. There is some theorising around “trenchers”, thick hunks of bread that served as plates in the Middle Ages, and overwrought interpretations of Shakespeare’s references to “bread-and-cheese”; while everyone acknowledges the long history of flatbreads and their fillings in southern Europe and the Middle East. For this reason, there is strong interest in the Earl’s tour of the Mediterranean as a young man in 1738-39, but unfortunately he made no mention of the pitta bread or the calzone in the detailed journal that was published after his death.
-- The first definite sandwich sighting occurs in the diaries of Edward Gibbon, who dined at the Cocoa Tree club, on the corner of St James Street and Pall Mall in London on the evening of 24 November 1762. “That respectable body affords every evening a sight truly English,” he wrote. “Twenty or thirty of the first men in the kingdom … supping at little tables … upon a bit of cold meat, or a Sandwich.” A few years later, a French travel writer, Pierre-Jean Grosley, supplied the myth – beloved by marketing people ever since – that the Earl demanded “a bit of beef, between two slices of toasted bread,” to keep him going through a 24-hour gambling binge. This virtuoso piece of snacking secured his fame.
-- ![John Montagu, the fourth Earl of Sandwich, in a 1739 painting by George Knapton.](https://i.guim.co.uk/img/media/a3951b904ccc507c9a02eb81976b6247c84cc297/0_0_2658_3240/master/2658.jpg?width=445&dpr=1&s=none)
-	- John Montagu, the fourth Earl of Sandwich, in a 1739 painting by George Knapton. Photograph: Alamy
-- The evidence for this, though, is weak. In his definitive biography, The Insatiable Earl, published in 1994, NAM Rodger concludes that Sandwich was hard-up, and never wagered much for a man of his rank. A large, shambling figure, prone to breaking china, the Earl ran the Admiralty, by most accounts badly, for a total of 11 years. He lived alone after his wife went mad in 1755. Visitors to his house remarked on the poor quality of the food. “Some of his made dishes are either meagre or become absolutely obsolete,” said his friend, Lord Denbigh. The likely truth is that the entire future of the sandwich – its symbiotic relationship with work, its disregard for a slower, more sociable way of eating – was present at its inception. In 18th-century English high society, the main meal of the day was served at around 4pm, which clashed with the Earl’s duties at the Admiralty. He probably came up with the beef sandwich as a way of eating at his desk.
-- The fad was soon unstoppable. Louis Eustache Ude, the chef d’hotel to the Earl of Sefton, acknowledged the power of new format in his cookbook of 1813. A generous spread of sandwiches “of fowl, of ham, of veal, of tongue, &c., some plates of pastry and here and there on the table some baskets of fruit” – a textbook food-to-go offering, in other words – could cut the costs of a dinner and dance by three quarters. But it was demeaning, too. Chef Ude did his best to refine the craze, suggesting bechamel as a barrier and urging “extraordinary care” in the trimming of salad, but you can sense in his words the frustration that he has been reduced to this. “Of all things in the world, sandwiches have least need of explanation,” he wrote. “Everyone knows how to make them, more or less.”
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-- ![525.pdf](../assets/525_1725987641158_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
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-- ![525.pdf](../assets/525_1725987641158_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
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-- https://nyketamine.com/dr-glen-z-brooks/
-	- Address: 75 Maiden Lane, 10th Floor, New York, NY 10038
-	- Phone: 917-261-7370
-	- Notes:
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-			- 1-2 apptmnts - in between
-				- 8:30 --> 3:30-5:30
-			- $2000
-			- viraul consult first
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-			-
-		- Do u trial a low dose and sedate if negative side effects?
-			- ??? not sure
-		- do you have beds for the treatments
-			- in a bed
-		- are you stretcher accessible
-			-
-		- who administers the treatment (has to be anesthesiologist)
-		- Do you do home infusions?
-- https://www.ketamineandwellness.com/
-	- notes:
-		- Sarah called 9:20am [[Mar 25th, 2024]]
-		-
-- https://www.caliberpain.com/meet-our-doctors/
-	- Address: 460 Park Ave, 8th Floor, New York, NY 10022
-	- Phone: 212-203-5987
-	- Notes:
-	-
-- https://manhattanpainmedicine.com/ketamine-infusion.php
-	- Address: 2 Fifth Avenue, Suite 7, New York, NY 10011
-		- Outside Buzzer #5 / Inside Buzzer #7 Please provide us with 30 minutes advanced notice for wheelchair access office@manhattanpainmedicine.com
-	- Phone: (646) 580-3538
-- https://www.aabppain.com/provider/grigory-kizelshteyn-m-d-fipp (Grigory Kizelshteyn)
-	- Address: 6010 Bay Parkway, 6th Floor, Brooklyn, NY 11204
-	- Phone: 7184367246
--
-- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-- What dosage / protocol do you recommend for pain
-- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-- Do u trial a low dose and sedate if negative side effects?
-- do you have beds for the treatments
-- are you stretcher accessible
-- who administers the treatment (has to be anesthesiologist)
-- Do you do home infusions?
\ No newline at end of file
diff --git a/logseq/bak/pages/Ketamine Clinics/2024-03-25T13_57_09.828Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/pages/Ketamine Clinics/2024-03-25T13_57_09.828Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index a0865db..0000000
--- a/logseq/bak/pages/Ketamine Clinics/2024-03-25T13_57_09.828Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md	
+++ /dev/null
@@ -1,48 +0,0 @@
-- https://nyketamine.com/dr-glen-z-brooks/
-	- Address: 75 Maiden Lane, 10th Floor, New York, NY 10038
-	- Phone: 917-261-7370
-	- Notes:
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-			- 1-2 apptmnts - in between
-				- 8:30 --> 3:30-5:30
-			- $2000
-			- virtaul consult first
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-			-
-		- Do u trial a low dose and sedate if negative side effects?
-			- she didn't think so
-		- do you have beds for the treatments
-			- in a bed
-		- are you stretcher accessible
-			-
-		- who administers the treatment (has to be anesthesiologist)
-			- manahttan location - always dr in office, then NP etc monitoring
-				-
-		- Do you do home infusions?
-			-
-- https://www.ketamineandwellness.com/
-	- notes:
-		- Sarah called 9:20am [[Mar 25th, 2024]]
-		-
-- https://www.caliberpain.com/meet-our-doctors/
-	- Address: 460 Park Ave, 8th Floor, New York, NY 10022
-	- Phone: 212-203-5987
-	- Notes:
-	-
-- https://manhattanpainmedicine.com/ketamine-infusion.php
-	- Address: 2 Fifth Avenue, Suite 7, New York, NY 10011
-		- Outside Buzzer #5 / Inside Buzzer #7 Please provide us with 30 minutes advanced notice for wheelchair access office@manhattanpainmedicine.com
-	- Phone: (646) 580-3538
-- https://www.aabppain.com/provider/grigory-kizelshteyn-m-d-fipp (Grigory Kizelshteyn)
-	- Address: 6010 Bay Parkway, 6th Floor, Brooklyn, NY 11204
-	- Phone: 7184367246
--
-- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-- What dosage / protocol do you recommend for pain
-- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-- Do u trial a low dose and sedate if negative side effects?
-- do you have beds for the treatments
-- are you stretcher accessible
-- who administers the treatment (has to be anesthesiologist)
-- Do you do home infusions?
\ No newline at end of file
diff --git a/logseq/bak/pages/Ketamine Clinics/2024-03-25T13_59_09.889Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md b/logseq/bak/pages/Ketamine Clinics/2024-03-25T13_59_09.889Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index 3892f2b..0000000
--- a/logseq/bak/pages/Ketamine Clinics/2024-03-25T13_59_09.889Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md	
+++ /dev/null
@@ -1,55 +0,0 @@
-- https://nyketamine.com/dr-glen-z-brooks/
-	- Address: 75 Maiden Lane, 10th Floor, New York, NY 10038
-	- Phone: 917-261-7370
-	- Notes:
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-			- 1-2 apptmnts - in between
-				- 8:30 --> 3:30-5:30
-			- $2000 - no insurance, but do provide
-			- virtaul consult first
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-			- yes
-		- Do u trial a low dose and sedate if negative side effects?
-			- she didn't think so
-		- do you have beds for the treatments
-			- in a bed
-		- are you stretcher accessible
-			- they think
-		- who administers the treatment (has to be anesthesiologist)
-			- manhattan location - always dr in office, then NP etc monitorig
-		- Do you do home infusions?
-			- nope
-		- 7 months out!!!
-- https://www.ketamineandwellness.com/
-	- notes:
-		- Sarah called 9:20am [[Mar 25th, 2024]]
-		-
-- https://www.caliberpain.com/meet-our-doctors/
-	- Address: 460 Park Ave, 8th Floor, New York, NY 10022
-	- Phone: 212-203-5987
-	- Notes:
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-		- Do u trial a low dose and sedate if negative side effects?
-		- do you have beds for the treatments
-		- are you stretcher accessible
-		- who administers the treatment (has to be anesthesiologist)
-		- Do you do home infusions?
-- https://manhattanpainmedicine.com/ketamine-infusion.php
-	- Address: 2 Fifth Avenue, Suite 7, New York, NY 10011
-		- Outside Buzzer #5 / Inside Buzzer #7 Please provide us with 30 minutes advanced notice for wheelchair access office@manhattanpainmedicine.com
-	- Phone: (646) 580-3538
-- https://www.aabppain.com/provider/grigory-kizelshteyn-m-d-fipp (Grigory Kizelshteyn)
-	- Address: 6010 Bay Parkway, 6th Floor, Brooklyn, NY 11204
-	- Phone: 7184367246
--
-- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-- What dosage / protocol do you recommend for pain
-- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-- Do u trial a low dose and sedate if negative side effects?
-- do you have beds for the treatments
-- are you stretcher accessible
-- who administers the treatment (has to be anesthesiologist)
-- Do you do home infusions?
\ No newline at end of file
diff --git a/logseq/bak/pages/Ketamine Clinics/2024-03-25T14_08_40.253Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/pages/Ketamine Clinics/2024-03-25T14_08_40.253Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 3a86137..0000000
--- a/logseq/bak/pages/Ketamine Clinics/2024-03-25T14_08_40.253Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,82 +0,0 @@
-- https://nyketamine.com/dr-glen-z-brooks/
-	- Address: 75 Maiden Lane, 10th Floor, New York, NY 10038
-	- Phone: 917-261-7370
-	- Notes:
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-			- 1-2 apptmnts - in between
-				- 8:30 --> 3:30-5:30
-			- $2000 - no insurance, but do provide
-			- virtaul consult first
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-			- yes
-		- Do u trial a low dose and sedate if negative side effects?
-			- she didn't think so
-		- do you have beds for the treatments
-			- in a bed
-		- are you stretcher accessible
-			- they think
-		- who administers the treatment (has to be anesthesiologist)
-			- manhattan location - always dr in office, then NP etc monitorig
-		- Do you do home infusions?
-			- nope
-		- 7 months out!!!
-- https://www.ketamineandwellness.com/
-	- notes:
-		- Sarah called 9:20am [[Mar 25th, 2024]]
-- https://painmanagementnyc.com
-	- Address: 240 e 23rd st
-	- Phone: 212-224-9555
-	- Notes:
-		- **Only do infusions in the brooklyn office**
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-		- Do u trial a low dose and sedate if negative side effects?
-		- do you have beds for the treatments
-		- are you stretcher accessible
-		- who administers the treatment (has to be anesthesiologist)
-		- Do you do home infusions?
-		-
-- https://www.caliberpain.com/meet-our-doctors/
-	- Address: 460 Park Ave, 8th Floor, New York, NY 10022
-	- Phone: 212-203-5987
-	- Notes:
-		- **tried @ 10am - went to a busy signal**
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-		- Do u trial a low dose and sedate if negative side effects?
-		- do you have beds for the treatments
-		- are you stretcher accessible
-		- who administers the treatment (has to be anesthesiologist)
-		- Do you do home infusions?
-- https://manhattanpainmedicine.com/ketamine-infusion.php
-	- Address: 2 Fifth Avenue, Suite 7, New York, NY 10011
-		- Outside Buzzer #5 / Inside Buzzer #7 Please provide us with 30 minutes advanced notice for wheelchair access office@manhattanpainmedicine.com
-	- Phone: (646) 580-3538
-	- Notes:
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-			- dr will assess -
-			- 1hr
-			- first dose is a trial
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-		- Do u trial a low dose and sedate if negative side effects?
-		- do you have beds for the treatments
-			- on a bed
-		- are you stretcher accessible
-		- who administers the treatment (has to be anesthesiologist)
-		- Do you do home infusions?
-- https://www.aabppain.com/provider/grigory-kizelshteyn-m-d-fipp (Grigory Kizelshteyn)
-	- Address: 6010 Bay Parkway, 6th Floor, Brooklyn, NY 11204
-	- Phone: 7184367246
--
-- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-- What dosage / protocol do you recommend for pain
-- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-- Do u trial a low dose and sedate if negative side effects?
-- do you have beds for the treatments
-- are you stretcher accessible
-- who administers the treatment (has to be anesthesiologist)
-- Do you do home infusions?
\ No newline at end of file
diff --git a/logseq/bak/pages/LD7 - PDU___Tiedown  Issues/2024-10-23T14_06_16.791Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md b/logseq/bak/pages/LD7 - PDU___Tiedown  Issues/2024-10-23T14_06_16.791Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 7e2ec72..0000000
--- a/logseq/bak/pages/LD7 - PDU___Tiedown  Issues/2024-10-23T14_06_16.791Z.Desktop.sync-conflict-20250817-085623-UULL5XD.md	
+++ /dev/null
@@ -1,25 +0,0 @@
-- TODO #LD7 PDU/tie-down issue
-	- **5379820957**
-	- DONE raise support ticket
-	  completed:: [[Feb 7th, 2024]]
-		- Reference: **B240207083606**
-			- ***** NOTE - Prefer contact via EMAIL or SLACK, not TEAMS *****
-			  
-			  Issue: PDUs in racking mounted in incorrect orientation as delivered from HPE, and tie-down kits missing.
-			  
-			  Request: [Under warrenty] Engineer onsite to change PDU orientation (change from Top to Below) in 2 racks and replace the tie-down kits (Q9V01A - HPE Universal G2 Rack Tie Down Kit x2)
-			  These racks were purchased internally and do not carry any extra support.  
-			  To help locate the warranty here is a serial number from one of the items in the order - TH35KWLFC9
-			  
-			  The racks are located in an Equinix colocation facility (address below), and we will need to coordinate with the engineer to create an access ticket etc before they can go onsite.
-			  Address:
-			  1 Banbury Avenue Slough SL1 4LH, Slough, GB, SL1 4LH
-	- Support called - now being forwarded to hardware team 16:04 [[Feb 7th, 2024]]
-	- Support called - now being forwarded to RMA team 16:04 [[Feb 8th, 2024]]
-	- replied to email thread [[Feb 12th, 2024]]
-		- CSC replied asking about the switch :facepalm:
-	- Apprently this has now been sent to a tech to go onsite - waiting them to contact re access ticket [[Feb 13th, 2024]]
-	- Received email with questions
-		- awaiting email from veronica re site contact [[Feb 16th, 2024]]
-	-
-		-
\ No newline at end of file
diff --git a/logseq/bak/pages/Leveraging Edge Compute for Cloud Application Scalability/2024-09-19T19_54_06.769Z.android.sync-conflict-20250817-085608-UULL5XD.md b/logseq/bak/pages/Leveraging Edge Compute for Cloud Application Scalability/2024-09-19T19_54_06.769Z.android.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index 02be2d8..0000000
--- a/logseq/bak/pages/Leveraging Edge Compute for Cloud Application Scalability/2024-09-19T19_54_06.769Z.android.sync-conflict-20250817-085608-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![639.pdf](../assets/639_1725987686237_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Leveraging Edge Compute for Cloud Application Scalability/2024-10-23T14_09_47.844Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/pages/Leveraging Edge Compute for Cloud Application Scalability/2024-10-23T14_09_47.844Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 02be2d8..0000000
--- a/logseq/bak/pages/Leveraging Edge Compute for Cloud Application Scalability/2024-10-23T14_09_47.844Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![639.pdf](../assets/639_1725987686237_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL/2024-09-16T19_14_10.016Z.android.sync-conflict-20250817-085607-UULL5XD.md b/logseq/bak/pages/Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL/2024-09-16T19_14_10.016Z.android.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index d61b95e..0000000
--- a/logseq/bak/pages/Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL/2024-09-16T19_14_10.016Z.android.sync-conflict-20250817-085607-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![288.pdf](../assets/288_1725987610046_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL/2024-10-23T14_09_17.203Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md b/logseq/bak/pages/Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL/2024-10-23T14_09_17.203Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index d61b95e..0000000
--- a/logseq/bak/pages/Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL/2024-10-23T14_09_17.203Z.Desktop.sync-conflict-20250817-085611-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![288.pdf](../assets/288_1725987610046_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing/2024-09-19T19_54_06.770Z.android.sync-conflict-20250817-085628-UULL5XD.md b/logseq/bak/pages/Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing/2024-09-19T19_54_06.770Z.android.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index 6429e95..0000000
--- a/logseq/bak/pages/Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing/2024-09-19T19_54_06.770Z.android.sync-conflict-20250817-085628-UULL5XD.md	
+++ /dev/null
@@ -1,50 +0,0 @@
-- ![147.pdf](../assets/147_1725987529229_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [x] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [x] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [x] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [x] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) describe one of the challenges of managing/diagnosing large wireless networks: 2-dimensional network models often limit the operators ability to diagnose issues that require traceability in 3 dimensions (e.g. connection from another floor, etc). The author(s) propose an elegant solution that enables the creation of a 3D visualization of the network without requiring additional client hardware.
-		- I think this is a great idea and I certainly could have used data like this is past troubleshooting exercises.
-		- It will be very interesting to see in future experiments how much the building topology/materials and occupancy affects the accuracy of resulting 3d model.
-		- As an extension to this model, it would greatly aid visualization to be able to add 3D building data to the model for both improved visualization ("it's coming from the bosses office!") and improved accuracy.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- Well written paper that shows a good understanding of the problem space and a clever use of available data to improve the visualization.
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing/2024-10-23T14_09_30.269Z.Desktop.sync-conflict-20250817-085606-UULL5XD.md b/logseq/bak/pages/Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing/2024-10-23T14_09_30.269Z.Desktop.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index 6429e95..0000000
--- a/logseq/bak/pages/Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing/2024-10-23T14_09_30.269Z.Desktop.sync-conflict-20250817-085606-UULL5XD.md	
+++ /dev/null
@@ -1,50 +0,0 @@
-- ![147.pdf](../assets/147_1725987529229_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [x] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [x] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [x] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [x] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) describe one of the challenges of managing/diagnosing large wireless networks: 2-dimensional network models often limit the operators ability to diagnose issues that require traceability in 3 dimensions (e.g. connection from another floor, etc). The author(s) propose an elegant solution that enables the creation of a 3D visualization of the network without requiring additional client hardware.
-		- I think this is a great idea and I certainly could have used data like this is past troubleshooting exercises.
-		- It will be very interesting to see in future experiments how much the building topology/materials and occupancy affects the accuracy of resulting 3d model.
-		- As an extension to this model, it would greatly aid visualization to be able to add 3D building data to the model for both improved visualization ("it's coming from the bosses office!") and improved accuracy.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- Well written paper that shows a good understanding of the problem space and a clever use of available data to improve the visualization.
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Nixos/2024-02-07T14_53_13.649Z.android.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/pages/Nixos/2024-02-07T14_53_13.649Z.android.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 939bff3..0000000
--- a/logseq/bak/pages/Nixos/2024-02-07T14_53_13.649Z.android.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,13 +0,0 @@
-- **enable docker**
-	- ```bash
-	  docker login ghcr.io -u sstent -p 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
-	  ```
-- MR Notes
-	- GIT PULL
-	  `mr update`
-	- git fetch
-	  `mr fetch`
-	  `mr -d ~/projects/nomad fetch`
-	- git add *
-	  `mr -d ~/projects/nomad run git add --all`
-- Articles
\ No newline at end of file
diff --git a/logseq/bak/pages/Omnivore/2024-02-11T02_32_14.786Z.android.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/pages/Omnivore/2024-02-11T02_32_14.786Z.android.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 16f4638..0000000
--- a/logseq/bak/pages/Omnivore/2024-02-11T02_32_14.786Z.android.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,52 +0,0 @@
-- 🔖 Articles
-	- [My experiment in phonelessness was a failure. It also changed my life | Mobile phones | The Guardian](https://omnivore.app/me/https-www-theguardian-com-lifeandstyle-2024-feb-05-phone-screent-18d8939492b)
-	  collapsed:: true
-	  site:: [The Guardian](https://www.theguardian.com/lifeandstyle/2024/feb/05/phone-screentime-detox-reflection)
-	  author:: Rhik Samadder
-	  date-saved:: [[Feb 8th, 2024]]
-	  date-published:: [[Feb 5th, 2024]]
-		- ### Content
-		  collapsed:: true
-			- _In the final update in Rhik’s journey to break his phone addiction, he manages a breakthrough. And a big one._
-			  
-			  “Do you want to be my girlfriend?” I ask Almond one day.
-			  
-			  She is leafing through bags of Thai basil, like record store vinyl. “I already am. That’s what this is,” she says patiently, giving my hand a squeeze. Oh, right, I say. OK. Yes, good.
-			  
-			  Two months after my last diary entry, something weird has occurred. Having written the experiment off as a waste of time, it seems to be bearing perverse fruit. I’m currently on my phone for 90 minutes a day. Five of those are spent on Instagram. I no longer feel addicted. My diminished online life is partly due to no longer having to scan the savannah for a mate. But that can’t be the whole story.
-			  
-			  [Newsletter signup](https://interactive.guim.co.uk/uploader/embed/2023/12/archive-zip/giv-13425S9C0vxJaNVqE/)
-			  
-			  All the experts I spoke to gave reassuringly similar advice. Strangely, the most impactful tech conversation was in a wifi-less cafe, with a Buddhist. Sthiramanas is a meditation teacher from the London Buddhist Centre, where he runs Upgrade Your Mind, a six-week course on mindful screen use.
-			  
-			  “It’s a fundamental human weakness to look outside for satisfaction,” he says. Sthiramanas doesn’t just mean endless scrolling. Running to a silent retreat – or a digital detox cabin in the woods – is also an escape from day-to-day life. Their lessons often don’t survive the journey home. “If we want our lives to be happier and more creative, we have to experience them as they are, and change things from there.
-			  
-			  “What’s the desire _underneath_ the desire to check your phone?” he continued. “If you’re addicted to dating apps, is it the desire to feel attractive? If you’re a news junkie, do you want to feel in control? Or in contact with something bigger than yourself? If you’re constantly texting friends, do you just want to be loved?”
-			  
-			  Ouch. When did these Buddhists choose violence?
-			  
-			  Since that chat, I see friendship as a mostly offline activity. Something we do with our bodies. My gang are good for this – arranging day trips to the seaside, dancing, cooking for each other. Laughing in the same space is nourishing. Sounds Waltons-esque, but it’s better than Meta. I do still often text friends through the day, but when not, I enjoy missing them. Maybe I’ve gone weird.
-			  
-			  ![Rhik on the phone against a blue background](https://proxy-prod.omnivore-image-cache.app/445x0,sRlh_PZV5ZJpzu7VV0BBkH1AcLQ8iJPiqBnM2A10CzHc/https://i.guim.co.uk/img/media/68042c3cf6a981e0a8c384029de7f76e86a9e142/0_0_4480_6720/master/4480.jpg?width=445&dpr=1&s=none)
-			  
-			  Can I enjoy being in my actual, ‘boring’ life, without the fantasy of escape? Photograph: Alicia Canter/The Guardian
-			  
-			  Constant connectivity is a new expectation, exhausting to meet. My worst fear about turning my phone off has been missing a call from my mother, should she have a fall. But underneath my reluctance, I realize, is an anxiety of control. And one day we must all relinquish that. “You could get a landline for emergencies, and only give the number to loved ones,” suggests Sthiramanas. It’s a good idea.
-			  
-			  Another slow burn has been the increase in time spent reading. I think it’s also the reason I no longer lose whole days on Instagram. Opening any social media apps now, they strike me as … _silly_. Maybe concentration really is a muscle – that hungers to lift heavier things as you build it. Of course, plenty of people enjoy both. This isn’t to say all social media content is shallow and pointless! (Even though I do think that!)
-			  
-			  [skip past newsletter promotion](\#EmailSignup-skip-link-13)
-			  
-			  after newsletter promotion
-			  
-			  Can I enjoy being in my actual, “boring” life, without the fantasy of escape? This has been the crucial question for me.
-			  
-			  I tidy my flat more, because I’m _seeing_ it more. I’ve kept up my 10,000 steps. I still like filling up those fitness tracking circles, but am less obsessive. I can feel the effect in my body. I sometimes leave my phone at home. It’s a mental reset to feel the air, to not be somewhere else. And I’m much happier than I was.
-			  
-			  For any capitalism fans, I must note that my freelance income has risen, and I’m more productive. I don’t find it helpful to vilify tech companies so much, and no longer personify my phone. The shiny, infinite-content machine is not a muse, cold lover or nemesis. It’s a tool. More than anything else, it’s a barometer of my discontent.
-			  
-			  When I notice that weight in my hand, the pull toward distraction and escape, I try to diagnose what’s really going on with me. Am I worried about something? Am I lonely? What would be a better way to meet my needs? If I’m simply bored, I’m learning to trust there’s a creativity hidden in that place.
-			  
-			  Who could have foreseen this? The smartphone as canary in the coal mine, signposting what is most important to me: to not sleepwalk through these days. Thief of my life? No one gets to steal my life.
-			  
-			  Unfortunately, I am now addicted to sugar.
\ No newline at end of file
diff --git a/logseq/bak/pages/Omnivore/2024-02-11T04_24_32.043Z.android.sync-conflict-20250817-085623-UULL5XD.md b/logseq/bak/pages/Omnivore/2024-02-11T04_24_32.043Z.android.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
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--- a/logseq/bak/pages/Omnivore/2024-02-11T04_24_32.043Z.android.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,113 +0,0 @@
-- 🔖 Articles
-	- [Dig, If You Will, the Underground World of Hobby Tunneling - Bloomberg](https://omnivore.app/me/dig-if-you-will-the-underground-world-of-hobby-tunneling-bloombe-18d7fcdcf9d)
-	  collapsed:: true
-	  site:: [Bloomberg](https://www.bloomberg.com/news/features/2024-02-03/dig-if-you-will-the-underground-world-of-hobby-tunneling)
-	  author:: Teresa Xie
-	  date-saved:: [[Feb 6th, 2024]]
-	  date-published:: [[Feb 3rd, 2024]]
-		- ### Content
-		  collapsed:: true
-			- \#\# Meet the DIY Diggers Who Can’t Stop Making ‘Hobby Tunnels’
-			  
-			  TikTok’s “Tunnel Girl” has focused fresh attention on the amateur excavators who build their own underground infrastructure — often in defiance of local laws. 
-			  
-			  Two years ago, Bryan Ritchie was shoveling dirt to put a walking path around his house in Huiroa, New Zealand, when he just felt the “urge to keep going.” 
-			  
-			  An environmental restoration specialist during the week, Ritchie, 58, now spends his Sundays with his well-worn shovel, indulging in his favorite hobby: tunneling. His hole now descends 16 feet underground and runs for 82 feet, stretching from behind his shed to the far end of his garden. “If I could, I would do it every day,” he said.
-			  
-			  Ritchie isn’t digging with any destination in mind; he digs for the pure joy and meditation that comes with it. 
-			  
-			  “I just feel like a kid again,” Ritchie said. “It really puts me in the moment and relieves stress.”
-			  
-			  Bryan Ritchie’s tunneling habit is part therapy, part exercise.Photo courtesy of Bryan Ritchie
-			  
-			  Ritchie has descended into the curious depths of [hobby tunneling](https://www.nytimes.com/2024/01/18/style/tiktok-tunnel-girl.html). This largely unseen subculture of amateur burrowers emerged into the news recently, thanks in part a TikTok creator known as [Tunnel Girl](https://www.tiktok.com/@engineer.everything?lang=en). The Northern Virginia woman, who goes by the online handle Kala, began posting videos showing her progress excavating a 22-foot deep tunnel under her house. However, the project has been in a standstill since late December, when officials in the town of Herndon issued Tunnel Girl a stop work order and generated [heavy media coverage](https://dcist.com/story/24/01/04/herndon-woman-tiktok-tunnels/). 
-			  
-			  Another extralegal dig made headlines in January following the discovery of a 60-foot-long secret tunnel beneath a synagogue in Crown Heights, Brooklyn, which [ destabilized adjacent buildings](https://www.nytimes.com/2024/01/10/nyregion/brooklyn-synagogue-secret-tunnel.html) and [led to several arrests](https://apnews.com/article/brooklyn-synagogue-chabad-tunnel-2c03a40c9150bdf6d9d899436789d8cf).
-			  
-			  Those incidents arrived amidst a surge of online interest in DIY tunnels: Since January 2022, the number of Reddit members in an online community devoted to digging has [grown](https://subredditstats.com/r/digging) more than 325%, according to [ Subreddit Stats](https://subredditstats.com/), while the hobby tunneling subreddit [blew up](https://subredditstats.com/r/hobbytunneling) more than 4,800% in the same time period. There, users swap tips on tools and techniques, share videos of excavations and comment on the achievements of other hobbyists. 
-			  
-			  Among the stars of this underground world is Colin Furze, a British YouTuber who documented the multi-year process of digging a secret tunnel connecting an underground bunker he’d built in 2015 to his shed. When Furze started the project in 2018, he was careful not to alert the neighbors, using a silent hydraulic press machine to help with the excavation. His two-plus-hour-long [magnum opus](https://www.youtube.com/watch?v=8RVLim5tVwU) (titled “IT TOOK ME 3 YEARS TO DIG.......” ) has more than 21 million views on YouTube.
-			  
-			  “It was good fun,” Furze said. “But I’d never really advise anybody to copy or do anything like that, because everybody’s situation is going to be different. Enthusiastic people take on these jobs, because they don’t see all the red tape. They just see some ground and think, ‘I’m just gonna dig it, and I’m just gonna keep going.’”
-			  
-			  Furze’s tunnel is no slapdash amateur effort: He welded an elaborate steel structure to reinforce his creation and rigged up a mine cart on rails to help haul out tons of earth and rubble. Upon inspection, the UK city of Stamford even granted him retroactive planning permission for his tunnel. Furze’s next project is to build a similar one connecting his shed to his house. 
-			  
-			  The roots of hobby tunneling go far deeper than the age of social media. In the 1880s, the 5th Duke of Portland [employed 1,500 men](https://trove.nla.gov.au/newspaper/article/35379469) to excavate [ several miles of tunnels](https://www.atlasobscura.com/articles/the-duke-who-loved-tunnels-so-much-he-was-immortalized-as-a-literary-badger), plus a subterranean ballroom, under his estate near Sheffield in the UK. A century later, Irish civil engineer William Lyttle — known as “The Mole Man” — spent 40 years creating a network of tunnels beneath his home in East London’s Hackney neighborhood. In 2006, Lyttle was [evicted](https://www.theguardian.com/society/2006/aug/08/communities.uknews) from his house after neighbors complained about sinkholes in the pavement. When [pressed](https://www.theguardian.com/uk/2010/jun/18/hackney-mole-man-william-lyttle-dies) about the source of his fascination, Lyttle responded, “People ask what the big secret is. And you know what? There isn’t one.”
-			  
-			  Leanne Wijnsma, an Amsterdam-based artist and designer, has tapped the human urge to burrow in her work. Her 2015 project [_Escape_](https://escapism.cc/\#) consists of a series of hand-dug tunnels in cities around the world. By digging for hours in places highly visible to the public, Wijnsma’s piece explores how tunneling can be an act of escape from urban life. “It was a response to this world in which everything seems possible, and in which we’re always connected and available,” Wijnsma said. “People feel powerless, I think. And with digging you can feel like you have control.”
-			  
-			  Here’s a video from Wijnsma’s _Escape_ series that chronicles a 2013 dig in an Amsterdam park. 
-			  
-			  Those determined to expand underground face any number of regulatory barriers, beginning with obtaining a building permit from local authorities. Broadly speaking, one should think of tunneling as an illicit hobby, according to Arnold Dix, president of the International Tunneling and Underground Space Association. 
-			  
-			  “There might be some countries where it’s not illegal, but that’s only because no one’s ever thought of it,” Dix said. 
-			  
-			  The risks go beyond the legal penalties, Dix says. A few months ago, he led the rescue of 41 construction workers who were stuck in a [collapsed tunnel](https://www.theguardian.com/australia-news/2023/nov/29/arnold-dix-australian-tunnelling-expert-india-tunnel-collapse-workers-rescue-41) in Uttarkashi, India, for two weeks. “Professional tunneling people like me are not saying, ‘Don’t do this, kids, because we’re grownups, and we won’t get hurt,’” he said. “We die as well — regularly — and we do all sorts of work before we dig.”
-			  
-			  Other dangers include hitting a water pipe and drowning, being exposed to poisonous gases like carbon monoxide and having loose rocks fall on your head. “If something goes wrong, almost certainly you won’t be injured,” Dix said. “You’ll be killed.”
-			  
-			  That hasn’t dissuaded tunnel enthusiasts like Eric Sutterlin, who has created a 1,100-foot underground labyrinth in western Wisconsin. He’s confident that the sandstone complex, which he has [dubbed Sandland](https://www.mississippivalleypublishing.com/daily%5Fgate/ottumwa-native-creates-underground-cave-maze/article%5F3fbbc649-a4fa-5d59-a81f-9aea155a0106.html), is unlikely to collapse.
-			  
-			  “Digging in bedrock is hugely different than digging in soil, sand, or loose sediment,” Sutterlin said in an email. “The [Jordan sandstone](https://ngmdb.usgs.gov/Geolex/UnitRefs/JordanRefs%5F2257.html) in which we are digging is comprised of grains of sand cemented together well enough to keep the ceiling together as stone bedrock, yet the grains still easily come apart (in most layers) so we can chisel tunnels.”
-			  
-			  What lies beneath: Sandland’s “Donut Room” boasts mood lighting.Photographer: Micah McMullin, courtesy of Eric Sutterlin
-			  
-			  Sutterlin estimates that he’s hauled out 15,100 cubic feet of sand (so far) to create Sandland.Photographer: Micah McMullin, courtesy of Eric Sutterlin
-			  
-			  Sandland began as a project in 2011, when Sutterlin purchased a small rural property specifically for recreational tunneling. Over the years, other cave and tunnel fans have [volunteered](https://youtu.be/GbP9fInpNno?si=CafrhaYOmFtbn87x) to help expand and maintain the network, using electric demolition hammers to carve out features like the “Globe Maze,” a curvy slide connecting a series of rooms. “Sandland’s mission and vision is to provide visitors with the experience of crawling and walking through many different shapes and sizes of tunnels, getting disoriented, and discovering something new and exciting around each corner,” said Sutterlin.
-			  
-			  While Dix strongly discourages hobby tunneling, he said that people should at least first look up their area’s codes of practice for mine work, which covers safety basics like structural support, ventilation and emergency evacuation. And when he’s asked for an activity prospective diggers might try as an alternative, Dix can only compare it to one thing: shooting heroin.
-			  
-			  “It makes you feel good, and then all of a sudden you die,” he said.
-	- [My experiment in phonelessness was a failure. It also changed my life | Mobile phones | The Guardian](https://omnivore.app/me/https-www-theguardian-com-lifeandstyle-2024-feb-05-phone-screent-18d8939492b)
-	  collapsed:: true
-	  site:: [The Guardian](https://www.theguardian.com/lifeandstyle/2024/feb/05/phone-screentime-detox-reflection)
-	  author:: Rhik Samadder
-	  date-saved:: [[Feb 8th, 2024]]
-	  date-published:: [[Feb 5th, 2024]]
-		- ### Content
-		  collapsed:: true
-			- _In the final update in Rhik’s journey to break his phone addiction, he manages a breakthrough. And a big one._
-			  
-			  “Do you want to be my girlfriend?” I ask Almond one day.
-			  
-			  She is leafing through bags of Thai basil, like record store vinyl. “I already am. That’s what this is,” she says patiently, giving my hand a squeeze. Oh, right, I say. OK. Yes, good.
-			  
-			  Two months after my last diary entry, something weird has occurred. Having written the experiment off as a waste of time, it seems to be bearing perverse fruit. I’m currently on my phone for 90 minutes a day. Five of those are spent on Instagram. I no longer feel addicted. My diminished online life is partly due to no longer having to scan the savannah for a mate. But that can’t be the whole story.
-			  
-			  [Newsletter signup](https://interactive.guim.co.uk/uploader/embed/2023/12/archive-zip/giv-13425S9C0vxJaNVqE/)
-			  
-			  All the experts I spoke to gave reassuringly similar advice. Strangely, the most impactful tech conversation was in a wifi-less cafe, with a Buddhist. Sthiramanas is a meditation teacher from the London Buddhist Centre, where he runs Upgrade Your Mind, a six-week course on mindful screen use.
-			  
-			  “It’s a fundamental human weakness to look outside for satisfaction,” he says. Sthiramanas doesn’t just mean endless scrolling. Running to a silent retreat – or a digital detox cabin in the woods – is also an escape from day-to-day life. Their lessons often don’t survive the journey home. “If we want our lives to be happier and more creative, we have to experience them as they are, and change things from there.
-			  
-			  “What’s the desire _underneath_ the desire to check your phone?” he continued. “If you’re addicted to dating apps, is it the desire to feel attractive? If you’re a news junkie, do you want to feel in control? Or in contact with something bigger than yourself? If you’re constantly texting friends, do you just want to be loved?”
-			  
-			  Ouch. When did these Buddhists choose violence?
-			  
-			  Since that chat, I see friendship as a mostly offline activity. Something we do with our bodies. My gang are good for this – arranging day trips to the seaside, dancing, cooking for each other. Laughing in the same space is nourishing. Sounds Waltons-esque, but it’s better than Meta. I do still often text friends through the day, but when not, I enjoy missing them. Maybe I’ve gone weird.
-			  
-			  ![Rhik on the phone against a blue background](https://proxy-prod.omnivore-image-cache.app/445x0,sRlh_PZV5ZJpzu7VV0BBkH1AcLQ8iJPiqBnM2A10CzHc/https://i.guim.co.uk/img/media/68042c3cf6a981e0a8c384029de7f76e86a9e142/0_0_4480_6720/master/4480.jpg?width=445&dpr=1&s=none)
-			  
-			  Can I enjoy being in my actual, ‘boring’ life, without the fantasy of escape? Photograph: Alicia Canter/The Guardian
-			  
-			  Constant connectivity is a new expectation, exhausting to meet. My worst fear about turning my phone off has been missing a call from my mother, should she have a fall. But underneath my reluctance, I realize, is an anxiety of control. And one day we must all relinquish that. “You could get a landline for emergencies, and only give the number to loved ones,” suggests Sthiramanas. It’s a good idea.
-			  
-			  Another slow burn has been the increase in time spent reading. I think it’s also the reason I no longer lose whole days on Instagram. Opening any social media apps now, they strike me as … _silly_. Maybe concentration really is a muscle – that hungers to lift heavier things as you build it. Of course, plenty of people enjoy both. This isn’t to say all social media content is shallow and pointless! (Even though I do think that!)
-			  
-			  [skip past newsletter promotion](\#EmailSignup-skip-link-13)
-			  
-			  after newsletter promotion
-			  
-			  Can I enjoy being in my actual, “boring” life, without the fantasy of escape? This has been the crucial question for me.
-			  
-			  I tidy my flat more, because I’m _seeing_ it more. I’ve kept up my 10,000 steps. I still like filling up those fitness tracking circles, but am less obsessive. I can feel the effect in my body. I sometimes leave my phone at home. It’s a mental reset to feel the air, to not be somewhere else. And I’m much happier than I was.
-			  
-			  For any capitalism fans, I must note that my freelance income has risen, and I’m more productive. I don’t find it helpful to vilify tech companies so much, and no longer personify my phone. The shiny, infinite-content machine is not a muse, cold lover or nemesis. It’s a tool. More than anything else, it’s a barometer of my discontent.
-			  
-			  When I notice that weight in my hand, the pull toward distraction and escape, I try to diagnose what’s really going on with me. Am I worried about something? Am I lonely? What would be a better way to meet my needs? If I’m simply bored, I’m learning to trust there’s a creativity hidden in that place.
-			  
-			  Who could have foreseen this? The smartphone as canary in the coal mine, signposting what is most important to me: to not sleepwalk through these days. Thief of my life? No one gets to steal my life.
-			  
-			  Unfortunately, I am now addicted to sugar.
\ No newline at end of file
diff --git a/logseq/bak/pages/Omnivore/2024-02-11T04_24_32.044Z.android.sync-conflict-20250817-085623-UULL5XD.md b/logseq/bak/pages/Omnivore/2024-02-11T04_24_32.044Z.android.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index bc47795..0000000
--- a/logseq/bak/pages/Omnivore/2024-02-11T04_24_32.044Z.android.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,113 +0,0 @@
-- 🔖 Articles
-	- [Dig, If You Will, the Underground World of Hobby Tunneling - Bloomberg](https://omnivore.app/me/dig-if-you-will-the-underground-world-of-hobby-tunneling-bloombe-18d7fcdcf9d)
-	  collapsed:: true
-	  site:: [Bloomberg](https://www.bloomberg.com/news/features/2024-02-03/dig-if-you-will-the-underground-world-of-hobby-tunneling)
-	  author:: Teresa Xie
-	  date-saved:: [[Feb 6th, 2024]]
-	  date-published:: [[Feb 3rd, 2024]]
-		- ### Content
-		  collapsed:: true
-			- \#\# Meet the DIY Diggers Who Can’t Stop Making ‘Hobby Tunnels’
-			  
-			  TikTok’s “Tunnel Girl” has focused fresh attention on the amateur excavators who build their own underground infrastructure — often in defiance of local laws. 
-			  
-			  Two years ago, Bryan Ritchie was shoveling dirt to put a walking path around his house in Huiroa, New Zealand, when he just felt the “urge to keep going.” 
-			  
-			  An environmental restoration specialist during the week, Ritchie, 58, now spends his Sundays with his well-worn shovel, indulging in his favorite hobby: tunneling. His hole now descends 16 feet underground and runs for 82 feet, stretching from behind his shed to the far end of his garden. “If I could, I would do it every day,” he said.
-			  
-			  Ritchie isn’t digging with any destination in mind; he digs for the pure joy and meditation that comes with it. 
-			  
-			  “I just feel like a kid again,” Ritchie said. “It really puts me in the moment and relieves stress.”
-			  
-			  Bryan Ritchie’s tunneling habit is part therapy, part exercise.Photo courtesy of Bryan Ritchie
-			  
-			  Ritchie has descended into the curious depths of [hobby tunneling](https://www.nytimes.com/2024/01/18/style/tiktok-tunnel-girl.html). This largely unseen subculture of amateur burrowers emerged into the news recently, thanks in part a TikTok creator known as [Tunnel Girl](https://www.tiktok.com/@engineer.everything?lang=en). The Northern Virginia woman, who goes by the online handle Kala, began posting videos showing her progress excavating a 22-foot deep tunnel under her house. However, the project has been in a standstill since late December, when officials in the town of Herndon issued Tunnel Girl a stop work order and generated [heavy media coverage](https://dcist.com/story/24/01/04/herndon-woman-tiktok-tunnels/). 
-			  
-			  Another extralegal dig made headlines in January following the discovery of a 60-foot-long secret tunnel beneath a synagogue in Crown Heights, Brooklyn, which [ destabilized adjacent buildings](https://www.nytimes.com/2024/01/10/nyregion/brooklyn-synagogue-secret-tunnel.html) and [led to several arrests](https://apnews.com/article/brooklyn-synagogue-chabad-tunnel-2c03a40c9150bdf6d9d899436789d8cf).
-			  
-			  Those incidents arrived amidst a surge of online interest in DIY tunnels: Since January 2022, the number of Reddit members in an online community devoted to digging has [grown](https://subredditstats.com/r/digging) more than 325%, according to [ Subreddit Stats](https://subredditstats.com/), while the hobby tunneling subreddit [blew up](https://subredditstats.com/r/hobbytunneling) more than 4,800% in the same time period. There, users swap tips on tools and techniques, share videos of excavations and comment on the achievements of other hobbyists. 
-			  
-			  Among the stars of this underground world is Colin Furze, a British YouTuber who documented the multi-year process of digging a secret tunnel connecting an underground bunker he’d built in 2015 to his shed. When Furze started the project in 2018, he was careful not to alert the neighbors, using a silent hydraulic press machine to help with the excavation. His two-plus-hour-long [magnum opus](https://www.youtube.com/watch?v=8RVLim5tVwU) (titled “IT TOOK ME 3 YEARS TO DIG.......” ) has more than 21 million views on YouTube.
-			  
-			  “It was good fun,” Furze said. “But I’d never really advise anybody to copy or do anything like that, because everybody’s situation is going to be different. Enthusiastic people take on these jobs, because they don’t see all the red tape. They just see some ground and think, ‘I’m just gonna dig it, and I’m just gonna keep going.’”
-			  
-			  Furze’s tunnel is no slapdash amateur effort: He welded an elaborate steel structure to reinforce his creation and rigged up a mine cart on rails to help haul out tons of earth and rubble. Upon inspection, the UK city of Stamford even granted him retroactive planning permission for his tunnel. Furze’s next project is to build a similar one connecting his shed to his house. 
-			  
-			  The roots of hobby tunneling go far deeper than the age of social media. In the 1880s, the 5th Duke of Portland [employed 1,500 men](https://trove.nla.gov.au/newspaper/article/35379469) to excavate [ several miles of tunnels](https://www.atlasobscura.com/articles/the-duke-who-loved-tunnels-so-much-he-was-immortalized-as-a-literary-badger), plus a subterranean ballroom, under his estate near Sheffield in the UK. A century later, Irish civil engineer William Lyttle — known as “The Mole Man” — spent 40 years creating a network of tunnels beneath his home in East London’s Hackney neighborhood. In 2006, Lyttle was [evicted](https://www.theguardian.com/society/2006/aug/08/communities.uknews) from his house after neighbors complained about sinkholes in the pavement. When [pressed](https://www.theguardian.com/uk/2010/jun/18/hackney-mole-man-william-lyttle-dies) about the source of his fascination, Lyttle responded, “People ask what the big secret is. And you know what? There isn’t one.”
-			  
-			  Leanne Wijnsma, an Amsterdam-based artist and designer, has tapped the human urge to burrow in her work. Her 2015 project [_Escape_](https://escapism.cc/\#) consists of a series of hand-dug tunnels in cities around the world. By digging for hours in places highly visible to the public, Wijnsma’s piece explores how tunneling can be an act of escape from urban life. “It was a response to this world in which everything seems possible, and in which we’re always connected and available,” Wijnsma said. “People feel powerless, I think. And with digging you can feel like you have control.”
-			  
-			  Here’s a video from Wijnsma’s _Escape_ series that chronicles a 2013 dig in an Amsterdam park. 
-			  
-			  Those determined to expand underground face any number of regulatory barriers, beginning with obtaining a building permit from local authorities. Broadly speaking, one should think of tunneling as an illicit hobby, according to Arnold Dix, president of the International Tunneling and Underground Space Association. 
-			  
-			  “There might be some countries where it’s not illegal, but that’s only because no one’s ever thought of it,” Dix said. 
-			  
-			  The risks go beyond the legal penalties, Dix says. A few months ago, he led the rescue of 41 construction workers who were stuck in a [collapsed tunnel](https://www.theguardian.com/australia-news/2023/nov/29/arnold-dix-australian-tunnelling-expert-india-tunnel-collapse-workers-rescue-41) in Uttarkashi, India, for two weeks. “Professional tunneling people like me are not saying, ‘Don’t do this, kids, because we’re grownups, and we won’t get hurt,’” he said. “We die as well — regularly — and we do all sorts of work before we dig.”
-			  
-			  Other dangers include hitting a water pipe and drowning, being exposed to poisonous gases like carbon monoxide and having loose rocks fall on your head. “If something goes wrong, almost certainly you won’t be injured,” Dix said. “You’ll be killed.”
-			  
-			  That hasn’t dissuaded tunnel enthusiasts like Eric Sutterlin, who has created a 1,100-foot underground labyrinth in western Wisconsin. He’s confident that the sandstone complex, which he has [dubbed Sandland](https://www.mississippivalleypublishing.com/daily%5Fgate/ottumwa-native-creates-underground-cave-maze/article%5F3fbbc649-a4fa-5d59-a81f-9aea155a0106.html), is unlikely to collapse.
-			  
-			  “Digging in bedrock is hugely different than digging in soil, sand, or loose sediment,” Sutterlin said in an email. “The [Jordan sandstone](https://ngmdb.usgs.gov/Geolex/UnitRefs/JordanRefs%5F2257.html) in which we are digging is comprised of grains of sand cemented together well enough to keep the ceiling together as stone bedrock, yet the grains still easily come apart (in most layers) so we can chisel tunnels.”
-			  
-			  What lies beneath: Sandland’s “Donut Room” boasts mood lighting.Photographer: Micah McMullin, courtesy of Eric Sutterlin
-			  
-			  Sutterlin estimates that he’s hauled out 15,100 cubic feet of sand (so far) to create Sandland.Photographer: Micah McMullin, courtesy of Eric Sutterlin
-			  
-			  Sandland began as a project in 2011, when Sutterlin purchased a small rural property specifically for recreational tunneling. Over the years, other cave and tunnel fans have [volunteered](https://youtu.be/GbP9fInpNno?si=CafrhaYOmFtbn87x) to help expand and maintain the network, using electric demolition hammers to carve out features like the “Globe Maze,” a curvy slide connecting a series of rooms. “Sandland’s mission and vision is to provide visitors with the experience of crawling and walking through many different shapes and sizes of tunnels, getting disoriented, and discovering something new and exciting around each corner,” said Sutterlin.
-			  
-			  While Dix strongly discourages hobby tunneling, he said that people should at least first look up their area’s codes of practice for mine work, which covers safety basics like structural support, ventilation and emergency evacuation. And when he’s asked for an activity prospective diggers might try as an alternative, Dix can only compare it to one thing: shooting heroin.
-			  
-			  “It makes you feel good, and then all of a sudden you die,” he said.
-	- [My experiment in phonelessness was a failure. It also changed my life | Mobile phones | The Guardian](https://omnivore.app/me/https-www-theguardian-com-lifeandstyle-2024-feb-05-phone-screent-18d8939492b)
-	  collapsed:: true
-	  site:: [The Guardian](https://www.theguardian.com/lifeandstyle/2024/feb/05/phone-screentime-detox-reflection)
-	  author:: Rhik Samadder
-	  date-saved:: [[Feb 8th, 2024]]
-	  date-published:: [[Feb 5th, 2024]]
-		- ### Content
-		  collapsed:: true
-			- _In the final update in Rhik’s journey to break his phone addiction, he manages a breakthrough. And a big one._
-			  
-			  “Do you want to be my girlfriend?” I ask Almond one day.
-			  
-			  She is leafing through bags of Thai basil, like record store vinyl. “I already am. That’s what this is,” she says patiently, giving my hand a squeeze. Oh, right, I say. OK. Yes, good.
-			  
-			  Two months after my last diary entry, something weird has occurred. Having written the experiment off as a waste of time, it seems to be bearing perverse fruit. I’m currently on my phone for 90 minutes a day. Five of those are spent on Instagram. I no longer feel addicted. My diminished online life is partly due to no longer having to scan the savannah for a mate. But that can’t be the whole story.
-			  
-			  [Newsletter signup](https://interactive.guim.co.uk/uploader/embed/2023/12/archive-zip/giv-13425S9C0vxJaNVqE/)
-			  
-			  All the experts I spoke to gave reassuringly similar advice. Strangely, the most impactful tech conversation was in a wifi-less cafe, with a Buddhist. Sthiramanas is a meditation teacher from the London Buddhist Centre, where he runs Upgrade Your Mind, a six-week course on mindful screen use.
-			  
-			  “It’s a fundamental human weakness to look outside for satisfaction,” he says. Sthiramanas doesn’t just mean endless scrolling. Running to a silent retreat – or a digital detox cabin in the woods – is also an escape from day-to-day life. Their lessons often don’t survive the journey home. “If we want our lives to be happier and more creative, we have to experience them as they are, and change things from there.
-			  
-			  “What’s the desire _underneath_ the desire to check your phone?” he continued. “If you’re addicted to dating apps, is it the desire to feel attractive? If you’re a news junkie, do you want to feel in control? Or in contact with something bigger than yourself? If you’re constantly texting friends, do you just want to be loved?”
-			  
-			  Ouch. When did these Buddhists choose violence?
-			  
-			  Since that chat, I see friendship as a mostly offline activity. Something we do with our bodies. My gang are good for this – arranging day trips to the seaside, dancing, cooking for each other. Laughing in the same space is nourishing. Sounds Waltons-esque, but it’s better than Meta. I do still often text friends through the day, but when not, I enjoy missing them. Maybe I’ve gone weird.
-			  
-			  ![Rhik on the phone against a blue background](https://proxy-prod.omnivore-image-cache.app/445x0,sRlh_PZV5ZJpzu7VV0BBkH1AcLQ8iJPiqBnM2A10CzHc/https://i.guim.co.uk/img/media/68042c3cf6a981e0a8c384029de7f76e86a9e142/0_0_4480_6720/master/4480.jpg?width=445&dpr=1&s=none)
-			  
-			  Can I enjoy being in my actual, ‘boring’ life, without the fantasy of escape? Photograph: Alicia Canter/The Guardian
-			  
-			  Constant connectivity is a new expectation, exhausting to meet. My worst fear about turning my phone off has been missing a call from my mother, should she have a fall. But underneath my reluctance, I realize, is an anxiety of control. And one day we must all relinquish that. “You could get a landline for emergencies, and only give the number to loved ones,” suggests Sthiramanas. It’s a good idea.
-			  
-			  Another slow burn has been the increase in time spent reading. I think it’s also the reason I no longer lose whole days on Instagram. Opening any social media apps now, they strike me as … _silly_. Maybe concentration really is a muscle – that hungers to lift heavier things as you build it. Of course, plenty of people enjoy both. This isn’t to say all social media content is shallow and pointless! (Even though I do think that!)
-			  
-			  [skip past newsletter promotion](\#EmailSignup-skip-link-13)
-			  
-			  after newsletter promotion
-			  
-			  Can I enjoy being in my actual, “boring” life, without the fantasy of escape? This has been the crucial question for me.
-			  
-			  I tidy my flat more, because I’m _seeing_ it more. I’ve kept up my 10,000 steps. I still like filling up those fitness tracking circles, but am less obsessive. I can feel the effect in my body. I sometimes leave my phone at home. It’s a mental reset to feel the air, to not be somewhere else. And I’m much happier than I was.
-			  
-			  For any capitalism fans, I must note that my freelance income has risen, and I’m more productive. I don’t find it helpful to vilify tech companies so much, and no longer personify my phone. The shiny, infinite-content machine is not a muse, cold lover or nemesis. It’s a tool. More than anything else, it’s a barometer of my discontent.
-			  
-			  When I notice that weight in my hand, the pull toward distraction and escape, I try to diagnose what’s really going on with me. Am I worried about something? Am I lonely? What would be a better way to meet my needs? If I’m simply bored, I’m learning to trust there’s a creativity hidden in that place.
-			  
-			  Who could have foreseen this? The smartphone as canary in the coal mine, signposting what is most important to me: to not sleepwalk through these days. Thief of my life? No one gets to steal my life.
-			  
-			  Unfortunately, I am now addicted to sugar.
\ No newline at end of file
diff --git a/logseq/bak/pages/PCE Order Timeline/2024-04-03T11_36_57.404Z.android.sync-conflict-20250817-085626-UULL5XD.md b/logseq/bak/pages/PCE Order Timeline/2024-04-03T11_36_57.404Z.android.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index a7544b3..0000000
--- a/logseq/bak/pages/PCE Order Timeline/2024-04-03T11_36_57.404Z.android.sync-conflict-20250817-085626-UULL5XD.md	
+++ /dev/null
@@ -1,17 +0,0 @@
-TAGS:: [[Equinix]]
-
-- Sales team engaged to create OPE - 8/1/23
-- OPE created - 8/2/23
-- Quote approved - 3/30/23
-- Material allocation started - 9/12/23
-- Material allocation closed - 10/9/23
-- Mmanufacturing started - 10/10/23
-- Manufacturing completed - 10/16/23
-- Rack Arrived at the Integration centre on 10/24/23
-- Config bundles approved - 11/6/24
-- ???????
-- PCE build start - 1/8/24 ??
-- PCE build end - 1/30/24
-- PCE arrived at Equinix - 2/1/24
--
--
\ No newline at end of file
diff --git a/logseq/bak/pages/PCE Order Timeline/2024-06-03T02_19_29.518Z.Desktop.sync-conflict-20250817-085609-UULL5XD.md b/logseq/bak/pages/PCE Order Timeline/2024-06-03T02_19_29.518Z.Desktop.sync-conflict-20250817-085609-UULL5XD.md
deleted file mode 100644
index 0c6ac23..0000000
--- a/logseq/bak/pages/PCE Order Timeline/2024-06-03T02_19_29.518Z.Desktop.sync-conflict-20250817-085609-UULL5XD.md	
+++ /dev/null
@@ -1,15 +0,0 @@
-TAGS:: [[Equinix]]
-
-- Sales team engaged to create OPE - 8/1/23
-- OPE created - 8/2/23
-- Quote approved - 3/30/23
-- Material allocation started - 9/12/23
-- Material allocation closed - 10/9/23
-- Manufacturing started - 10/10/23
-- Manufacturing completed - 10/16/23
-- Rack Arrived at the Integration centre on 10/24/23
-- Config bundles approved - 11/6/24
-- ???????
-- PCE build start - 1/8/24 ??
-- PCE build end - 1/30/24
-- PCE arrived at Equinix - 2/1/24
\ No newline at end of file
diff --git a/logseq/bak/pages/PCE Order Timeline/2024-06-05T20_15_44.048Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/pages/PCE Order Timeline/2024-06-05T20_15_44.048Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 0c6ac23..0000000
--- a/logseq/bak/pages/PCE Order Timeline/2024-06-05T20_15_44.048Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md	
+++ /dev/null
@@ -1,15 +0,0 @@
-TAGS:: [[Equinix]]
-
-- Sales team engaged to create OPE - 8/1/23
-- OPE created - 8/2/23
-- Quote approved - 3/30/23
-- Material allocation started - 9/12/23
-- Material allocation closed - 10/9/23
-- Manufacturing started - 10/10/23
-- Manufacturing completed - 10/16/23
-- Rack Arrived at the Integration centre on 10/24/23
-- Config bundles approved - 11/6/24
-- ???????
-- PCE build start - 1/8/24 ??
-- PCE build end - 1/30/24
-- PCE arrived at Equinix - 2/1/24
\ No newline at end of file
diff --git a/logseq/bak/pages/PCE Order Timeline/2024-06-18T11_21_58.775Z.android.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/pages/PCE Order Timeline/2024-06-18T11_21_58.775Z.android.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 0c6ac23..0000000
--- a/logseq/bak/pages/PCE Order Timeline/2024-06-18T11_21_58.775Z.android.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,15 +0,0 @@
-TAGS:: [[Equinix]]
-
-- Sales team engaged to create OPE - 8/1/23
-- OPE created - 8/2/23
-- Quote approved - 3/30/23
-- Material allocation started - 9/12/23
-- Material allocation closed - 10/9/23
-- Manufacturing started - 10/10/23
-- Manufacturing completed - 10/16/23
-- Rack Arrived at the Integration centre on 10/24/23
-- Config bundles approved - 11/6/24
-- ???????
-- PCE build start - 1/8/24 ??
-- PCE build end - 1/30/24
-- PCE arrived at Equinix - 2/1/24
\ No newline at end of file
diff --git a/logseq/bak/pages/PCE Order Timeline/2024-06-24T22_50_59.112Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/pages/PCE Order Timeline/2024-06-24T22_50_59.112Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 0c6ac23..0000000
--- a/logseq/bak/pages/PCE Order Timeline/2024-06-24T22_50_59.112Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,15 +0,0 @@
-TAGS:: [[Equinix]]
-
-- Sales team engaged to create OPE - 8/1/23
-- OPE created - 8/2/23
-- Quote approved - 3/30/23
-- Material allocation started - 9/12/23
-- Material allocation closed - 10/9/23
-- Manufacturing started - 10/10/23
-- Manufacturing completed - 10/16/23
-- Rack Arrived at the Integration centre on 10/24/23
-- Config bundles approved - 11/6/24
-- ???????
-- PCE build start - 1/8/24 ??
-- PCE build end - 1/30/24
-- PCE arrived at Equinix - 2/1/24
\ No newline at end of file
diff --git a/logseq/bak/pages/PCE Order Timeline/2024-07-09T16_43_21.888Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/pages/PCE Order Timeline/2024-07-09T16_43_21.888Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 0c6ac23..0000000
--- a/logseq/bak/pages/PCE Order Timeline/2024-07-09T16_43_21.888Z.Desktop.sync-conflict-20250817-085625-UULL5XD.md	
+++ /dev/null
@@ -1,15 +0,0 @@
-TAGS:: [[Equinix]]
-
-- Sales team engaged to create OPE - 8/1/23
-- OPE created - 8/2/23
-- Quote approved - 3/30/23
-- Material allocation started - 9/12/23
-- Material allocation closed - 10/9/23
-- Manufacturing started - 10/10/23
-- Manufacturing completed - 10/16/23
-- Rack Arrived at the Integration centre on 10/24/23
-- Config bundles approved - 11/6/24
-- ???????
-- PCE build start - 1/8/24 ??
-- PCE build end - 1/30/24
-- PCE arrived at Equinix - 2/1/24
\ No newline at end of file
diff --git a/logseq/bak/pages/PCETrials/2024-10-15T11_32_56.394Z.android.sync-conflict-20250817-085626-UULL5XD.md b/logseq/bak/pages/PCETrials/2024-10-15T11_32_56.394Z.android.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index 478a48f..0000000
--- a/logseq/bak/pages/PCETrials/2024-10-15T11_32_56.394Z.android.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- Stuart, can you take the lead in capturing the order of operations, dependencies (funding, HW ordering, etc.), and borrowing from the hosted trials side, defining how we capture customer use cases and success criteria and time binding the PoC, and how /when we engage the CFE team to help with that and the engagement itself. We’ll also need to ensure we have ops and support in place. A lot is already in the attached, but we haven’t really ratified it nor executed well against it in a consistent manner.
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Programmable WIDS API/2024-09-16T19_14_10.027Z.android.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/pages/Programmable WIDS API/2024-09-16T19_14_10.027Z.android.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 6725589..0000000
--- a/logseq/bak/pages/Programmable WIDS API/2024-09-16T19_14_10.027Z.android.sync-conflict-20250817-085622-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![226.pdf](../assets/226_1725987598939_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Programmable WIDS API/2024-10-23T14_09_45.661Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/pages/Programmable WIDS API/2024-10-23T14_09_45.661Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 6725589..0000000
--- a/logseq/bak/pages/Programmable WIDS API/2024-10-23T14_09_45.661Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![226.pdf](../assets/226_1725987598939_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/ProtoBuf optimization and efficiency schema/2024-09-19T21_02_18.486Z.android.sync-conflict-20250817-085615-UULL5XD.md b/logseq/bak/pages/ProtoBuf optimization and efficiency schema/2024-09-19T21_02_18.486Z.android.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index fff7afa..0000000
--- a/logseq/bak/pages/ProtoBuf optimization and efficiency schema/2024-09-19T21_02_18.486Z.android.sync-conflict-20250817-085615-UULL5XD.md	
+++ /dev/null
@@ -1,48 +0,0 @@
-- ![140.pdf](../assets/140_1725987521271_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [x] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [x] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [x] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) outline a challenge associated with ProtoBuf as it scales - namely the issue of the producer changing its defined fields when the consumer may not be expecting new fields. The author(s) propose an intermediate layer that mediates the ProtoBuf definitions between consumers and producers. In the case where 'Producer A' adds a field that 'Consumer B' isn't expecting then the 'Mediator' can trim the extra/new fields to avoid a mismatch error. This would allow consumers and producers to be at different versions of the field defintions.
-		- While the paper could be clearer, this is a good idea that deserves further exploration. I would be interested to see an exploration of how this services scales and any latency this may introduce.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- Very difficult to follow. I wouldn't have known Proto referred to ProtoBuf if it wasn't in the title, and the descriptions in both the problem statement and solution outline could be clearer.
-		- The actual idea is quite good and makes sense to explore further (along with a good edit to make the paper easier for people to understand).
\ No newline at end of file
diff --git a/logseq/bak/pages/ProtoBuf optimization and efficiency schema/2024-09-19T21_02_18.487Z.android.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/pages/ProtoBuf optimization and efficiency schema/2024-09-19T21_02_18.487Z.android.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index fff7afa..0000000
--- a/logseq/bak/pages/ProtoBuf optimization and efficiency schema/2024-09-19T21_02_18.487Z.android.sync-conflict-20250817-085627-UULL5XD.md	
+++ /dev/null
@@ -1,48 +0,0 @@
-- ![140.pdf](../assets/140_1725987521271_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [x] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [x] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [x] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) outline a challenge associated with ProtoBuf as it scales - namely the issue of the producer changing its defined fields when the consumer may not be expecting new fields. The author(s) propose an intermediate layer that mediates the ProtoBuf definitions between consumers and producers. In the case where 'Producer A' adds a field that 'Consumer B' isn't expecting then the 'Mediator' can trim the extra/new fields to avoid a mismatch error. This would allow consumers and producers to be at different versions of the field defintions.
-		- While the paper could be clearer, this is a good idea that deserves further exploration. I would be interested to see an exploration of how this services scales and any latency this may introduce.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- Very difficult to follow. I wouldn't have known Proto referred to ProtoBuf if it wasn't in the title, and the descriptions in both the problem statement and solution outline could be clearer.
-		- The actual idea is quite good and makes sense to explore further (along with a good edit to make the paper easier for people to understand).
\ No newline at end of file
diff --git a/logseq/bak/pages/ProtoBuf optimization and efficiency schema/2024-10-23T14_09_11.140Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/pages/ProtoBuf optimization and efficiency schema/2024-10-23T14_09_11.140Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index fff7afa..0000000
--- a/logseq/bak/pages/ProtoBuf optimization and efficiency schema/2024-10-23T14_09_11.140Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md	
+++ /dev/null
@@ -1,48 +0,0 @@
-- ![140.pdf](../assets/140_1725987521271_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [x] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [x] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [x] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) outline a challenge associated with ProtoBuf as it scales - namely the issue of the producer changing its defined fields when the consumer may not be expecting new fields. The author(s) propose an intermediate layer that mediates the ProtoBuf definitions between consumers and producers. In the case where 'Producer A' adds a field that 'Consumer B' isn't expecting then the 'Mediator' can trim the extra/new fields to avoid a mismatch error. This would allow consumers and producers to be at different versions of the field defintions.
-		- While the paper could be clearer, this is a good idea that deserves further exploration. I would be interested to see an exploration of how this services scales and any latency this may introduce.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- Very difficult to follow. I wouldn't have known Proto referred to ProtoBuf if it wasn't in the title, and the descriptions in both the problem statement and solution outline could be clearer.
-		- The actual idea is quite good and makes sense to explore further (along with a good edit to make the paper easier for people to understand).
\ No newline at end of file
diff --git a/logseq/bak/pages/Quotes/2024-02-02T19_19_31.423Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/pages/Quotes/2024-02-02T19_19_31.423Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 4bdd722..0000000
--- a/logseq/bak/pages/Quotes/2024-02-02T19_19_31.423Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,23 +0,0 @@
-- "Your business has some special selling point where it stands out, the reason it's unique and people should buy your thing. Your business has hundreds of bog standard things it needs to do. You only have so much development time; spend it on the stuff that makes your company important and not on the stuff that already has perfectly good solutions sitting on the shelf." #quotes
-	- https://news.ycombinator.com/item?id=28847429
-- Accumulation of marginal gains: "**if you decide to improve on a particular skill by as little as 1% every single day, you would be better than at least 90% of other people who have that skill**"
-- Achievement is nothing without difficulty
-- It's better to light a candle than curse the darkness
-- "The popular imagination is not renowned for its grasp of detail"
-  Qualia are only part of it. I get those from the visuals, the movement, the air currents. But it turns out that we are wired for intersubjectivity. Our perception of reality is as much social as it is personal. Why are we disturbed by psychotics? Because they see and hear things we don’t, and that’s just wrong. Why do prisoners in solitary confinement go nuts? Because they don’t have others to confirm their perceptions. - Fall; or, Dodge in Hell
-- "I pointed out my general lacking skill, but they were undeterred"
-- "In a voice that should have caused an ambient temperature drop, she replied"
-- Invest in your hair it's the crown you can't take off
-- ‘You can hardly blame them.’
-  ‘Assuming stupidity is an inherited trait, then no, I can’t.’
-- Now that he was dead the role had a certain potentiality, like a vacant throne.
-  "People are hardwired to think I'm terms of narrative" - Termination shock
-  "How do I know what I think until I hear what I say?" - E m forster
-- "this requires a very specific set of character flaws"
-  “Turn on the TV,” he’d say. “What are you seeing? People selling their products? No. People selling the fear of you having to live without their products.” -- World War Z
-  "From 1973 onward, if nine intelligence analysts came to the same conclusion, it was the duty of the tenth to disagree." -- World War Z
-- "You always succeed by doing what the other guy isn't"
-- You 'know where you are' with a good totalitarian regime
-- You're sweet, when you've dissolved your shyness
-- You're only sure it's gonna work if you've already done it
-- As Sandi Metz put it, “duplication is far cheaper than the wrong abstraction”.
\ No newline at end of file
diff --git a/logseq/bak/pages/Quotes/2024-02-02T21_10_39.273Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md b/logseq/bak/pages/Quotes/2024-02-02T21_10_39.273Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index 4bdd722..0000000
--- a/logseq/bak/pages/Quotes/2024-02-02T21_10_39.273Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,23 +0,0 @@
-- "Your business has some special selling point where it stands out, the reason it's unique and people should buy your thing. Your business has hundreds of bog standard things it needs to do. You only have so much development time; spend it on the stuff that makes your company important and not on the stuff that already has perfectly good solutions sitting on the shelf." #quotes
-	- https://news.ycombinator.com/item?id=28847429
-- Accumulation of marginal gains: "**if you decide to improve on a particular skill by as little as 1% every single day, you would be better than at least 90% of other people who have that skill**"
-- Achievement is nothing without difficulty
-- It's better to light a candle than curse the darkness
-- "The popular imagination is not renowned for its grasp of detail"
-  Qualia are only part of it. I get those from the visuals, the movement, the air currents. But it turns out that we are wired for intersubjectivity. Our perception of reality is as much social as it is personal. Why are we disturbed by psychotics? Because they see and hear things we don’t, and that’s just wrong. Why do prisoners in solitary confinement go nuts? Because they don’t have others to confirm their perceptions. - Fall; or, Dodge in Hell
-- "I pointed out my general lacking skill, but they were undeterred"
-- "In a voice that should have caused an ambient temperature drop, she replied"
-- Invest in your hair it's the crown you can't take off
-- ‘You can hardly blame them.’
-  ‘Assuming stupidity is an inherited trait, then no, I can’t.’
-- Now that he was dead the role had a certain potentiality, like a vacant throne.
-  "People are hardwired to think I'm terms of narrative" - Termination shock
-  "How do I know what I think until I hear what I say?" - E m forster
-- "this requires a very specific set of character flaws"
-  “Turn on the TV,” he’d say. “What are you seeing? People selling their products? No. People selling the fear of you having to live without their products.” -- World War Z
-  "From 1973 onward, if nine intelligence analysts came to the same conclusion, it was the duty of the tenth to disagree." -- World War Z
-- "You always succeed by doing what the other guy isn't"
-- You 'know where you are' with a good totalitarian regime
-- You're sweet, when you've dissolved your shyness
-- You're only sure it's gonna work if you've already done it
-- As Sandi Metz put it, “duplication is far cheaper than the wrong abstraction”.
\ No newline at end of file
diff --git a/logseq/bak/pages/Quotes/2024-02-03T12_52_09.506Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/pages/Quotes/2024-02-03T12_52_09.506Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 4bdd722..0000000
--- a/logseq/bak/pages/Quotes/2024-02-03T12_52_09.506Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,23 +0,0 @@
-- "Your business has some special selling point where it stands out, the reason it's unique and people should buy your thing. Your business has hundreds of bog standard things it needs to do. You only have so much development time; spend it on the stuff that makes your company important and not on the stuff that already has perfectly good solutions sitting on the shelf." #quotes
-	- https://news.ycombinator.com/item?id=28847429
-- Accumulation of marginal gains: "**if you decide to improve on a particular skill by as little as 1% every single day, you would be better than at least 90% of other people who have that skill**"
-- Achievement is nothing without difficulty
-- It's better to light a candle than curse the darkness
-- "The popular imagination is not renowned for its grasp of detail"
-  Qualia are only part of it. I get those from the visuals, the movement, the air currents. But it turns out that we are wired for intersubjectivity. Our perception of reality is as much social as it is personal. Why are we disturbed by psychotics? Because they see and hear things we don’t, and that’s just wrong. Why do prisoners in solitary confinement go nuts? Because they don’t have others to confirm their perceptions. - Fall; or, Dodge in Hell
-- "I pointed out my general lacking skill, but they were undeterred"
-- "In a voice that should have caused an ambient temperature drop, she replied"
-- Invest in your hair it's the crown you can't take off
-- ‘You can hardly blame them.’
-  ‘Assuming stupidity is an inherited trait, then no, I can’t.’
-- Now that he was dead the role had a certain potentiality, like a vacant throne.
-  "People are hardwired to think I'm terms of narrative" - Termination shock
-  "How do I know what I think until I hear what I say?" - E m forster
-- "this requires a very specific set of character flaws"
-  “Turn on the TV,” he’d say. “What are you seeing? People selling their products? No. People selling the fear of you having to live without their products.” -- World War Z
-  "From 1973 onward, if nine intelligence analysts came to the same conclusion, it was the duty of the tenth to disagree." -- World War Z
-- "You always succeed by doing what the other guy isn't"
-- You 'know where you are' with a good totalitarian regime
-- You're sweet, when you've dissolved your shyness
-- You're only sure it's gonna work if you've already done it
-- As Sandi Metz put it, “duplication is far cheaper than the wrong abstraction”.
\ No newline at end of file
diff --git a/logseq/bak/pages/Quotes/2024-02-06T02_30_45.621Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md b/logseq/bak/pages/Quotes/2024-02-06T02_30_45.621Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index 4bdd722..0000000
--- a/logseq/bak/pages/Quotes/2024-02-06T02_30_45.621Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
+++ /dev/null
@@ -1,23 +0,0 @@
-- "Your business has some special selling point where it stands out, the reason it's unique and people should buy your thing. Your business has hundreds of bog standard things it needs to do. You only have so much development time; spend it on the stuff that makes your company important and not on the stuff that already has perfectly good solutions sitting on the shelf." #quotes
-	- https://news.ycombinator.com/item?id=28847429
-- Accumulation of marginal gains: "**if you decide to improve on a particular skill by as little as 1% every single day, you would be better than at least 90% of other people who have that skill**"
-- Achievement is nothing without difficulty
-- It's better to light a candle than curse the darkness
-- "The popular imagination is not renowned for its grasp of detail"
-  Qualia are only part of it. I get those from the visuals, the movement, the air currents. But it turns out that we are wired for intersubjectivity. Our perception of reality is as much social as it is personal. Why are we disturbed by psychotics? Because they see and hear things we don’t, and that’s just wrong. Why do prisoners in solitary confinement go nuts? Because they don’t have others to confirm their perceptions. - Fall; or, Dodge in Hell
-- "I pointed out my general lacking skill, but they were undeterred"
-- "In a voice that should have caused an ambient temperature drop, she replied"
-- Invest in your hair it's the crown you can't take off
-- ‘You can hardly blame them.’
-  ‘Assuming stupidity is an inherited trait, then no, I can’t.’
-- Now that he was dead the role had a certain potentiality, like a vacant throne.
-  "People are hardwired to think I'm terms of narrative" - Termination shock
-  "How do I know what I think until I hear what I say?" - E m forster
-- "this requires a very specific set of character flaws"
-  “Turn on the TV,” he’d say. “What are you seeing? People selling their products? No. People selling the fear of you having to live without their products.” -- World War Z
-  "From 1973 onward, if nine intelligence analysts came to the same conclusion, it was the duty of the tenth to disagree." -- World War Z
-- "You always succeed by doing what the other guy isn't"
-- You 'know where you are' with a good totalitarian regime
-- You're sweet, when you've dissolved your shyness
-- You're only sure it's gonna work if you've already done it
-- As Sandi Metz put it, “duplication is far cheaper than the wrong abstraction”.
\ No newline at end of file
diff --git a/logseq/bak/pages/SG2 & SY6 support cases/2024-09-12T19_07_30.593Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/pages/SG2 & SY6 support cases/2024-09-12T19_07_30.593Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index e69de29..0000000
diff --git a/logseq/bak/pages/SG2 & SY6 support cases/2024-09-13T14_02_54.731Z.Desktop.sync-conflict-20250817-085631-UULL5XD.md b/logseq/bak/pages/SG2 & SY6 support cases/2024-09-13T14_02_54.731Z.Desktop.sync-conflict-20250817-085631-UULL5XD.md
deleted file mode 100644
index e69de29..0000000
diff --git a/logseq/bak/pages/SG2 & SY6 support cases/2024-09-14T20_22_24.267Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md b/logseq/bak/pages/SG2 & SY6 support cases/2024-09-14T20_22_24.267Z.Desktop.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index e69de29..0000000
diff --git a/logseq/bak/pages/SG2 & SY6 support cases/2024-09-16T14_27_03.655Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/pages/SG2 & SY6 support cases/2024-09-16T14_27_03.655Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index e69de29..0000000
diff --git a/logseq/bak/pages/SG2 & SY6 support cases/2024-09-17T14_45_23.875Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/pages/SG2 & SY6 support cases/2024-09-17T14_45_23.875Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index e69de29..0000000
diff --git a/logseq/bak/pages/SG2 & SY6 support cases/2024-09-18T12_56_48.580Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/pages/SG2 & SY6 support cases/2024-09-18T12_56_48.580Z.Desktop.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index e69de29..0000000
diff --git a/logseq/bak/pages/SG2 & SY6 support cases/2024-10-23T14_06_20.119Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/pages/SG2 & SY6 support cases/2024-10-23T14_06_20.119Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 3912e77..0000000
--- a/logseq/bak/pages/SG2 & SY6 support cases/2024-10-23T14_06_20.119Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md	
+++ /dev/null
@@ -1,36 +0,0 @@
-- LATER Support cases for getting switches repositioned #sg2 #sy6 
-  SCHEDULED: <2024-02-13 Tue>
-  id:: 65c141f7-0206-4b54-8be8-b7a36b70096e
-  :LOGBOOK:
-  CLOCK: [2024-02-12 Mon 09:59:17]--[2024-02-12 Mon 09:59:18] =>  00:00:01
-  :END:
-	- #SY6 HPE Support Case 5379659333
-		- replied to email 09:25 [[Feb 5th, 2024]] for update
-		- Spoke to Vengatesh - going to rasise it with his mgr
-		- Ticket raised with Aruba to fix issue
-		- [[Feb 5th, 2024]] replied with addresses etc
-		- chased email thread [[Feb 12th, 2024]]
-		- sent followup [[Feb 14th, 2024]]
-	- #SG2 5379516482
-		- replied to email 09:25 [[Feb 5th, 2024]] for update
-		- Spoke to Abijith
-			- says can't do onsite engineer becuase no onsite contract -- he will raise with manager
-		- Shipment on route - ETA [[Feb 8th, 2024]]
-			- TODO Send email when all serials available
-				- Company Name :  HPE c/o Equinix 
-				  CAGE ID:  SY6:02:060170
-				  Building Name : Equinix SY6
-				  Street : 8-14 Egerton St, Silverwater
-				  City : Sydney
-				  State/Province : NSW
-				  Zip/Postal Code : 2128
-				  Country : Australia
-				  Contact Name : Cameron Garner
-				  Contact Number : +612 8337 3521
-				  Corporate Email : stuart.stent@hpe.com or bradley.ziemer@hpe.com
-				  Part Delivery Instructions (if any) :  We will need the engineers' full name before they can go onsite, as we need to create an access ticket with Equinix. They will need photo ID** that matches that name** to enter the facility.
-		- replied email [[Feb 12th, 2024]]
-		- sent followup [[Feb 14th, 2024]]
-		- sent followup [[Feb 16th, 2024]]
-		-
-		-
\ No newline at end of file
diff --git a/logseq/bak/pages/Secom/2024-10-15T11_32_56.472Z.android.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/pages/Secom/2024-10-15T11_32_56.472Z.android.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 864fe7e..0000000
--- a/logseq/bak/pages/Secom/2024-10-15T11_32_56.472Z.android.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- Services funding coming from [[Val]]
--
-- [[Tariq Kahn]]
-	- Non-standard Stuff
-		- Multi-tenant capability
-		- "pricing"
-		- "white label"ing? of console
-			- want their logo
-		- Veeam integration
-	- Networking
-		- multiple tier 1 NSX routers
-	- ![image.png](../assets/image_1726088962618_0.png)
-		-
-		-
-		-
-		-
-	-
\ No newline at end of file
diff --git a/logseq/bak/pages/SelfAssessment/2024-10-03T19_07_55.359Z.android.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/pages/SelfAssessment/2024-10-03T19_07_55.359Z.android.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 26a4cb1..0000000
--- a/logseq/bak/pages/SelfAssessment/2024-10-03T19_07_55.359Z.android.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,22 +0,0 @@
-- ![image.png](../assets/image_1727719462441_0.png)
-- Bold goals - Describe the goals you achieved and the contributions and impact you delivered. Please include 2-3 examples.
-	- My primary focus for FY24 was delivering on the Private Cloud at Equinix and PCE at Equinix programs by completing the initial hardware deployments (for both the network infrastructure and the pre-deployments), bringing the PCE at Equinix to GA, while also supporting the parallel PCBE and PCAI programs. These items were all achieved and I am particularly proud of this outcome given the headwinds we faced going into FY24.
-	- As a secondary focus, I always look to foster and encourage innovation in HPE and we very happy to be invited to be a reviewer for the TechCon summit again this year. This is always a very rewarding process and allows me an opportunity to use my technical background to provide guidance and feedback our up and coming engineers.
-- HPE Beliefs - Describe how you demonstrated the (Obsess over the Customer, Demonstrate We Before I, and Exercise Healthy Impatience). Please include 2-3 examples.
-	- Healthy Impatience -  It's very easy especially with internal customers to not push as hard. I strive to bring the timeliness and forward drive that I learned in my years as an consultant to external customers, and aim to deliver the same urgency and quality metrics to my internal customers.
-	- Obsess over the Customer -  I think this belief is tightly interlinked with Healthy Impatience, and forms part of providing a positive experience both internal and external customers. One of the key lessons I learned from consulting is that to be able to apply this belief is that you truly need to understand the goals and motivations for your customers and I always try to keep these external factors in mind when both advising and driving delivery for those customers (and partners).
-- My top 1-2 areas of strength are:
-	- Strong technical background - numerous times over the course of the PC@Equnix and PCE@Equinix programs I've been able to leverage my technical background to better guide and 'sanity check' our engineering resources to drive the delivery of a better quality product. This skillset has also been very helpful when assisting our Equinix Product Management peers, who may not have the technical background/experience, to understand the technical answers (and reasoning) coming from out engineering teams.
-	-
-- My top 1-2 development opportunities are:
-- Include additional information about your contributions, progress against your Leadership Capability & Development Bold Goal, and your professional growth throughout the year.
--
--
--
-- BOLD GOALS
-	- #### Complete intial deployments of @Equinix hardware
-	- #### Ensure GA of PCE@Equinix program
-	- Engage with customer opportunities to ensure successful deployments of PCE@Equinix
-	- #### Foster new innovations
-	- #### Attain TCP DT status
-	- #### Return to a manager role
\ No newline at end of file
diff --git a/logseq/bak/pages/SelfAssessment/2024-10-03T23_46_11.482Z.android.sync-conflict-20250817-085625-UULL5XD.md b/logseq/bak/pages/SelfAssessment/2024-10-03T23_46_11.482Z.android.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index fd1596b..0000000
--- a/logseq/bak/pages/SelfAssessment/2024-10-03T23_46_11.482Z.android.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,23 +0,0 @@
-- ![image.png](../assets/image_1727719462441_0.png)
-- Bold goals - Describe the goals you achieved and the contributions and impact you delivered. Please include 2-3 examples.
-	- [Complete intial deployments of @Equinix hardware , Ensure GA of PCE@Equinix program, Engage with customer opportunities to ensure successful deployments of PCE@Equinix] My primary focus for FY24 was delivering on the Private Cloud at Equinix and PCE at Equinix programs by completing the initial hardware deployments (for both the network infrastructure and the pre-deployments), bringing the PCE at Equinix to GA, while also supporting the parallel PCBE and PCAI programs. Alongside these program efforts I have fielded and supported multiple sales enquiries with the aim of landing our first PC@Equinix deal. These items were all achieved and I am particularly proud of this outcome given the headwinds we faced going into FY24.
-	- [Foster new innovations] As a secondary focus, I always look to foster and encourage innovation in HPE and was very happy to be invited to be a reviewer for the TechCon summit again this year. This is always a very rewarding process and allows me an opportunity to use my technical background to provide guidance and feedback to our up and coming engineers.
-- HPE Beliefs - Describe how you demonstrated the (Obsess over the Customer, Demonstrate We Before I, and Exercise Healthy Impatience). Please include 2-3 examples.
-	- Healthy Impatience - It's very easy, especially with internal customers, to not push as hard for internal goals as when external customers are driving the timeline. I strive to bring the timeliness and forward drive that I learned in my years as an consultant to external customers, and aim to deliver the same urgency and quality metrics to my internal customers. A good example of this was the ordering/build/deployment of the PCE Pre-Deployment units as part of the PCE@Equinix program - with no hard deadlines to work to, I maintained a healthily impatience driving the team to get the systems deployed.
-	- Obsess over the Customer -  I think this belief is tightly interlinked with Healthy Impatience, and forms part of providing a positive experience both internal and external customers. One of the key lessons I learned from consulting is that to be able to apply this belief is that you truly need to understand the goals and motivations for your customers and I always try to keep these external factors in mind when both advising and driving delivery for those customers (and partners). For example, one of the PC@Equinix Marketables (M1617) required balancing our contractual obligations to Equinix, Equinix's desire to see a return on their investment and our internal engineering capacity - keeping all of these in mind helped me drive engineering progress whilst maintaining good standing with our partner Equinix.
-- My top 1-2 areas of strength are:
-	- Strong technical background - numerous times over the course of the PC@Equnix and PCE@Equinix programs I've been able to leverage my technical background to better guide and 'sanity check' our engineering resources to drive the delivery of a better quality product. This skillset has also been very helpful when assisting our Equinix Product Management peers, who may not have the technical background/experience, to understand the technical answers (and reasoning) coming from out engineering teams.
-	- Balancing priorities - As part of my current role (and previous ones) there has been a strong need to balance often competing priorities (and external pressures) while ensuring that both high and low priority tasks get completed on time. This often requires thoughtful delegation, or leveraging technologies and systems to accelerate work where needed.
-- My top 1-2 development opportunities are:
-	- ??
-- Include additional information about your contributions, progress against your Leadership Capability & Development Bold Goal, and your professional growth throughout the year.
-	- I strongly believe that my ability to 'stay the course' regardless of the headwinds, distractions, competing priorities, road blocks and organizational shift has allowed my programs to achieve some measure of success in somewhat uncertain times.
--
--
-- BOLD GOALS
-	- #### Complete intial deployments of @Equinix hardware
-	- #### Ensure GA of PCE@Equinix program
-	- Engage with customer opportunities to ensure successful deployments of PCE@Equinix
-	- #### Foster new innovations
-	- #### Attain TCP DT status
-	- #### Return to a manager role
\ No newline at end of file
diff --git a/logseq/bak/pages/TEST/2024-02-01T01_37_25.099Z.Desktop.sync-conflict-20250817-085604-UULL5XD.md b/logseq/bak/pages/TEST/2024-02-01T01_37_25.099Z.Desktop.sync-conflict-20250817-085604-UULL5XD.md
deleted file mode 100644
index bbae6f3..0000000
--- a/logseq/bak/pages/TEST/2024-02-01T01_37_25.099Z.Desktop.sync-conflict-20250817-085604-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- {{embed [[ToDOs]]}}
-- {{query (task LATER)}}
\ No newline at end of file
diff --git a/logseq/bak/pages/Tasks/2024-02-02T21_10_44.586Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/pages/Tasks/2024-02-02T21_10_44.586Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index e1c5304..0000000
--- a/logseq/bak/pages/Tasks/2024-02-02T21_10_44.586Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,43 +0,0 @@
-query-table:: false
-background-color:: blue
-#+BEGIN_QUERY
-{:title [:b \"Tasks Scheduled for Today\"]
- :query [:find (pull ?b [*])
-  :in $ ?day
-  :where
-   [?b :block/marker ?m]
-   [(contains? #{\"TODO\" \"DOING\"} ?m)]
-   (or
-     [?b :block/scheduled ?day]
-     [?b :block/deadline ?day]
-   )
- ]
- :inputs [:today]
-}
-#+END_QUERY
-
--
-- query-table:: true
-  #+BEGIN_QUERY
-  {
-  :title [:b "Tasks UnScheduled"]
-  :query
-   [:find (pull ?b [*])
-  :where
-  [?b :block/marker ?marker]
-  (not [?b :block/scheduled ?sch])
-  [(contains? #{"LATER" "TODO"} ?marker)]]
-  }
-  #+END_QUERY
-  #.v-self-border
-- query-table:: true
-  #+BEGIN_QUERY
-  {:title [:b "Tasks for Equinix"]
-   :query [:find (pull ?b [*])
-           :where
-           (task ?b #{"NOW" "LATER" "DOING" "TODO"})
-           [?b :block/page ?p]
-           [?r :block/name "equinix"]
-           (or [?b :block/path-refs ?r]
-               [?p :block/tags ?r])]}
-  #+END_QUERY
\ No newline at end of file
diff --git a/logseq/bak/pages/Tasks/2024-02-03T12_52_12.063Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md b/logseq/bak/pages/Tasks/2024-02-03T12_52_12.063Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index e1c5304..0000000
--- a/logseq/bak/pages/Tasks/2024-02-03T12_52_12.063Z.Desktop.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,43 +0,0 @@
-query-table:: false
-background-color:: blue
-#+BEGIN_QUERY
-{:title [:b \"Tasks Scheduled for Today\"]
- :query [:find (pull ?b [*])
-  :in $ ?day
-  :where
-   [?b :block/marker ?m]
-   [(contains? #{\"TODO\" \"DOING\"} ?m)]
-   (or
-     [?b :block/scheduled ?day]
-     [?b :block/deadline ?day]
-   )
- ]
- :inputs [:today]
-}
-#+END_QUERY
-
--
-- query-table:: true
-  #+BEGIN_QUERY
-  {
-  :title [:b "Tasks UnScheduled"]
-  :query
-   [:find (pull ?b [*])
-  :where
-  [?b :block/marker ?marker]
-  (not [?b :block/scheduled ?sch])
-  [(contains? #{"LATER" "TODO"} ?marker)]]
-  }
-  #+END_QUERY
-  #.v-self-border
-- query-table:: true
-  #+BEGIN_QUERY
-  {:title [:b "Tasks for Equinix"]
-   :query [:find (pull ?b [*])
-           :where
-           (task ?b #{"NOW" "LATER" "DOING" "TODO"})
-           [?b :block/page ?p]
-           [?r :block/name "equinix"]
-           (or [?b :block/path-refs ?r]
-               [?p :block/tags ?r])]}
-  #+END_QUERY
\ No newline at end of file
diff --git a/logseq/bak/pages/Tasks/2024-02-06T02_30_53.794Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md b/logseq/bak/pages/Tasks/2024-02-06T02_30_53.794Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index e1c5304..0000000
--- a/logseq/bak/pages/Tasks/2024-02-06T02_30_53.794Z.Desktop.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,43 +0,0 @@
-query-table:: false
-background-color:: blue
-#+BEGIN_QUERY
-{:title [:b \"Tasks Scheduled for Today\"]
- :query [:find (pull ?b [*])
-  :in $ ?day
-  :where
-   [?b :block/marker ?m]
-   [(contains? #{\"TODO\" \"DOING\"} ?m)]
-   (or
-     [?b :block/scheduled ?day]
-     [?b :block/deadline ?day]
-   )
- ]
- :inputs [:today]
-}
-#+END_QUERY
-
--
-- query-table:: true
-  #+BEGIN_QUERY
-  {
-  :title [:b "Tasks UnScheduled"]
-  :query
-   [:find (pull ?b [*])
-  :where
-  [?b :block/marker ?marker]
-  (not [?b :block/scheduled ?sch])
-  [(contains? #{"LATER" "TODO"} ?marker)]]
-  }
-  #+END_QUERY
-  #.v-self-border
-- query-table:: true
-  #+BEGIN_QUERY
-  {:title [:b "Tasks for Equinix"]
-   :query [:find (pull ?b [*])
-           :where
-           (task ?b #{"NOW" "LATER" "DOING" "TODO"})
-           [?b :block/page ?p]
-           [?r :block/name "equinix"]
-           (or [?b :block/path-refs ?r]
-               [?p :block/tags ?r])]}
-  #+END_QUERY
\ No newline at end of file
diff --git a/logseq/bak/pages/Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX/2024-09-19T19_54_06.781Z.android.sync-conflict-20250817-085622-UULL5XD.md b/logseq/bak/pages/Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX/2024-09-19T19_54_06.781Z.android.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 673ab52..0000000
--- a/logseq/bak/pages/Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX/2024-09-19T19_54_06.781Z.android.sync-conflict-20250817-085622-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![645.pdf](../assets/645_1725987690648_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX/2024-10-23T14_09_13.652Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/pages/Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX/2024-10-23T14_09_13.652Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 673ab52..0000000
--- a/logseq/bak/pages/Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX/2024-10-23T14_09_13.652Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![645.pdf](../assets/645_1725987690648_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/Techcon2024/2024-10-23T14_09_17.159Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/pages/Techcon2024/2024-10-23T14_09_17.159Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 0a34803..0000000
--- a/logseq/bak/pages/Techcon2024/2024-10-23T14_09_17.159Z.Desktop.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,17 +0,0 @@
-- | ID | Title | Status|
-  | ---- | ---- | ---- |
-  | 6 | [[Preventing financial fraud by using UE PEI / IMEI from 5G-EIR]] | First Pass |
-  | 140 | [[ProtoBuf optimization and efficiency schema]] | First Pass |
-  | 147 | [[Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing]] | First Pass |
-  | 226 | [[Programmable WIDS API]] | - |
-  | 288 | [[Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL]] | - |
-  | 305 |[[Advanced Application based Flow management and Firewall Services for new Age Enterprises]]  | - |
-  | 322 | [[Distributed Client Behavioural Anomaly Detection]] | - |
-  | 438 | [[End to End VoIP stats]] | - |
-  | 444 | [[High Performance VxLAN Network Design]] | - |
-  | 525 | [[Intelligent Network Troubleshooting Assistant]] | - |
-  | 528 | [[AI-Enhanced Wireless Intrusion Detection System: Automated Rule Suggestions for Optimized AP Classification]] | - |
-  | 611 | [[A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management]] | - |
-  | 639 | [[Leveraging Edge Compute for Cloud Application Scalability]] | - |
-  | 645 | [[Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX]] | - |
-  | 729 |[[ZeroCopy-DSMS: A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs]]  | - |
\ No newline at end of file
diff --git a/logseq/bak/pages/Templates/2024-02-02T19_19_31.465Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/pages/Templates/2024-02-02T19_19_31.465Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index 49fb5e8..0000000
--- a/logseq/bak/pages/Templates/2024-02-02T19_19_31.465Z.Desktop.sync-conflict-20250817-085627-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
-- Person
-  template:: person_template
-  template-including-parent:: false
-  title:: Templates
-	- [[@<%setinput:Who%>]]
-	  who::  <%getinput:Who%>
-	  alias:: <%setinput: Alias%>
-	  birthday:: <%setinput: Birthday%>
-	  Location:: <%setinput: Address%>
-	  Type::  Person
-	  icon:: 👤
\ No newline at end of file
diff --git a/logseq/bak/pages/Templates/2024-02-02T21_10_52.939Z.Desktop.sync-conflict-20250817-085610-UULL5XD.md b/logseq/bak/pages/Templates/2024-02-02T21_10_52.939Z.Desktop.sync-conflict-20250817-085610-UULL5XD.md
deleted file mode 100644
index 49fb5e8..0000000
--- a/logseq/bak/pages/Templates/2024-02-02T21_10_52.939Z.Desktop.sync-conflict-20250817-085610-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
-- Person
-  template:: person_template
-  template-including-parent:: false
-  title:: Templates
-	- [[@<%setinput:Who%>]]
-	  who::  <%getinput:Who%>
-	  alias:: <%setinput: Alias%>
-	  birthday:: <%setinput: Birthday%>
-	  Location:: <%setinput: Address%>
-	  Type::  Person
-	  icon:: 👤
\ No newline at end of file
diff --git a/logseq/bak/pages/Templates/2024-02-03T12_52_16.632Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/pages/Templates/2024-02-03T12_52_16.632Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 49fb5e8..0000000
--- a/logseq/bak/pages/Templates/2024-02-03T12_52_16.632Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
-- Person
-  template:: person_template
-  template-including-parent:: false
-  title:: Templates
-	- [[@<%setinput:Who%>]]
-	  who::  <%getinput:Who%>
-	  alias:: <%setinput: Alias%>
-	  birthday:: <%setinput: Birthday%>
-	  Location:: <%setinput: Address%>
-	  Type::  Person
-	  icon:: 👤
\ No newline at end of file
diff --git a/logseq/bak/pages/Templates/2024-02-06T02_30_59.756Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/pages/Templates/2024-02-06T02_30_59.756Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 49fb5e8..0000000
--- a/logseq/bak/pages/Templates/2024-02-06T02_30_59.756Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
-- Person
-  template:: person_template
-  template-including-parent:: false
-  title:: Templates
-	- [[@<%setinput:Who%>]]
-	  who::  <%getinput:Who%>
-	  alias:: <%setinput: Alias%>
-	  birthday:: <%setinput: Birthday%>
-	  Location:: <%setinput: Address%>
-	  Type::  Person
-	  icon:: 👤
\ No newline at end of file
diff --git a/logseq/bak/pages/The Proton Pump Inhibitor Non-Responder - A Clinical Conundrum/2024-02-04T21_00_02.171Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/pages/The Proton Pump Inhibitor Non-Responder - A Clinical Conundrum/2024-02-04T21_00_02.171Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 34a1e93..0000000
--- a/logseq/bak/pages/The Proton Pump Inhibitor Non-Responder - A Clinical Conundrum/2024-02-04T21_00_02.171Z.Desktop.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,24 +0,0 @@
-tags:: [[gerd]]
-
-- ![ctg201532a.pdf](../assets/ctg201532a_1707079941062_0.pdf)
-- ((65bff94f-c6f4-4d7e-b7f3-846f059c3db5))
-- ((65bff973-502b-4ef6-94c6-2910b604a133))
-	- **Gastroduodenal Disorders**
-	  
-	  ---
-	  
-	  **B1. ****FUNCTIONAL DYSPEPSIA*****
-	  ***        Diagnostic criteria***
-	- *One or more *of the following:
-		- Bothersome postprandial fullness
-		- Bothersome early satiation
-		- Bothersome epigastric pain
-		- Bothersome epigastric burning
-		  
-		  *        *AND
-	- No evidence of structural disease (including at upper endoscopy) that is likely to explain the symptoms
-- ((65bff9b3-a93b-490b-b6f9-12bf50fddd46))
--
-- ((65bffa39-81f5-49d1-9ec2-e4ab3b214105))
-- ![image.png](../assets/image_1707080320558_0.png)
--
\ No newline at end of file
diff --git a/logseq/bak/pages/The Proton Pump Inhibitor Non-Responder - A Clinical Conundrum/2024-02-05T21_29_01.926Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md b/logseq/bak/pages/The Proton Pump Inhibitor Non-Responder - A Clinical Conundrum/2024-02-05T21_29_01.926Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md
deleted file mode 100644
index 6b08250..0000000
--- a/logseq/bak/pages/The Proton Pump Inhibitor Non-Responder - A Clinical Conundrum/2024-02-05T21_29_01.926Z.Desktop.sync-conflict-20250817-085620-UULL5XD.md	
+++ /dev/null
@@ -1,22 +0,0 @@
-tags:: [[gerd]]
-
-- ![ctg201532a.pdf](../assets/ctg201532a_1707079941062_0.pdf)
-- ((65bff94f-c6f4-4d7e-b7f3-846f059c3db5))
-- ((65bff973-502b-4ef6-94c6-2910b604a133)) For Functional Dyspesia
-	- **Gastroduodenal Disorders**
-	  **B1. ****FUNCTIONAL DYSPEPSIA*****
-	  ***        Diagnostic criteria***
-	- *One or more *of the following:
-		- Bothersome postprandial fullness
-		- Bothersome early satiation
-		- Bothersome epigastric pain
-		- Bothersome epigastric burning
-		  
-		  *        *AND
-	- No evidence of structural disease (including at upper endoscopy) that is likely to explain the symptoms
-- ((65bff9b3-a93b-490b-b6f9-12bf50fddd46))
--
-- ((65bffa39-81f5-49d1-9ec2-e4ab3b214105))
-  **16:28** [[quick capture]]:  [How to incorporate high-intensity training (Zone 5) to increase VO2 max and optimize fitness - Peter Attia](https://peterattiamd.com/high-intensity-training-zone-5-to-increase-vo2-max/)
-- ![image.png](../assets/image_1707080320558_0.png)
--
\ No newline at end of file
diff --git a/logseq/bak/pages/ToDOs/2024-02-01T01_37_48.960Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/pages/ToDOs/2024-02-01T01_37_48.960Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 97545fb..0000000
--- a/logseq/bak/pages/ToDOs/2024-02-01T01_37_48.960Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- NOW do test
-  SCHEDULED: <2024-02-03 Sat>
-  :LOGBOOK:
-  CLOCK: [2024-01-31 Wed 20:31:05]
-  CLOCK: [2024-01-31 Wed 20:31:08]
-  :END:
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Up and Down/2024-02-05T15_22_32.568Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md b/logseq/bak/pages/Up and Down/2024-02-05T15_22_32.568Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 165ade9..0000000
--- a/logseq/bak/pages/Up and Down/2024-02-05T15_22_32.568Z.Desktop.sync-conflict-20250817-085624-UULL5XD.md	
+++ /dev/null
@@ -1,5 +0,0 @@
-tags:: [[article]] #elevators
-Source:: #NewYorkerMagazine
-
-- ![Up and Then Down  The New Yorker.pdf](../assets/Up_and_Then_Down_The_New_Yorker_1707145419344_0.pdf)
-	-
\ No newline at end of file
diff --git a/logseq/bak/pages/Wacom CTE-440/2024-02-04T00_44_56.695Z.android.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/pages/Wacom CTE-440/2024-02-04T00_44_56.695Z.android.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index be7c0ce..0000000
--- a/logseq/bak/pages/Wacom CTE-440/2024-02-04T00_44_56.695Z.android.sync-conflict-20250817-085612-UULL5XD.md	
+++ /dev/null
@@ -1,3 +0,0 @@
-- Wacom Graphire4 4x5 USB Tablet
-- 512 levels of pressure sensitivity
--
\ No newline at end of file
diff --git a/logseq/bak/pages/Workout Summary/2024-09-26T12_05_14.347Z.android.sync-conflict-20250817-085627-UULL5XD.md b/logseq/bak/pages/Workout Summary/2024-09-26T12_05_14.347Z.android.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index e1ace6e..0000000
--- a/logseq/bak/pages/Workout Summary/2024-09-26T12_05_14.347Z.android.sync-conflict-20250817-085627-UULL5XD.md	
+++ /dev/null
@@ -1,31 +0,0 @@
-query-sort-by:: page
-query-table:: true
-query-sort-desc:: true
-#+BEGIN_QUERY
-{
-:title \"Dead Lifts\"
-:query [
-  :find (pull ?b [*])
-  :where
-    [?b :block/refs [:block/name \"dead\"]] ;; Find blocks referencing [[dead]]
-    [?b :block/properties ?props]
-    [(get ?props :sets) ?sets]  ;; Find the \"sets\" property
-    [(get ?props :reps) ?reps]  ;; Find the \"reps\" property
-]
-}
-#+END_QUERY
-
-- query-table:: true
-  #+BEGIN_QUERY
-  {
-  :title "Pullups"
-  :query [
-    :find (pull ?b [*])
-    :where
-      [?b :block/refs [:block/name "pull-up"]] ;; Find blocks referencing [[dead]]
-      [?b :block/properties ?props]
-      [(get ?props :sets) ?sets]  ;; Find the "sets" property
-      [(get ?props :reps) ?reps]  ;; Find the "reps" property
-  ]
-  }
-  #+END_QUERY
\ No newline at end of file
diff --git a/logseq/bak/pages/Workout Templates/2024-09-26T12_05_14.348Z.android.sync-conflict-20250817-085604-UULL5XD.md b/logseq/bak/pages/Workout Templates/2024-09-26T12_05_14.348Z.android.sync-conflict-20250817-085604-UULL5XD.md
deleted file mode 100644
index f2c02e9..0000000
--- a/logseq/bak/pages/Workout Templates/2024-09-26T12_05_14.348Z.android.sync-conflict-20250817-085604-UULL5XD.md	
+++ /dev/null
@@ -1,24 +0,0 @@
-- [[Workout]] A
-  template:: Workout A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] (weight) 8x3
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] 4x2
-	- [[FatGripz]] (134 )45 : 5x20sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[workout]] B
-	- [[KB - swing]]
-	- [[Front squat]]
-	- [[Bench]]
-	- [[Underhand Barbell Row]]
-	-
-- [[Dead]] test
\ No newline at end of file
diff --git a/logseq/bak/pages/ZeroCopy-DSMS%3A A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs/2024-09-19T19_54_06.876Z.android.sync-conflict-20250817-085619-UULL5XD.md b/logseq/bak/pages/ZeroCopy-DSMS%3A A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs/2024-09-19T19_54_06.876Z.android.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 88fbc92..0000000
--- a/logseq/bak/pages/ZeroCopy-DSMS%3A A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs/2024-09-19T19_54_06.876Z.android.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![729.pdf](../assets/729_1725987698704_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/ZeroCopy-DSMS%3A A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs/2024-10-23T14_09_24.819Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md b/logseq/bak/pages/ZeroCopy-DSMS%3A A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs/2024-10-23T14_09_24.819Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 88fbc92..0000000
--- a/logseq/bak/pages/ZeroCopy-DSMS%3A A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs/2024-10-23T14_09_24.819Z.Desktop.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![729.pdf](../assets/729_1725987698704_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- <PLACEHOLDER>
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/logseq/bak/pages/drawing/2024-02-05T20_52_34.230Z.android.sync-conflict-20250817-085626-UULL5XD.md b/logseq/bak/pages/drawing/2024-02-05T20_52_34.230Z.android.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index 2951903..0000000
--- a/logseq/bak/pages/drawing/2024-02-05T20_52_34.230Z.android.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- #Pens
-	- **22:36** [[quick capture]]: Pilot Parallel Pen [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=This%20is%20the-,Pilot%20Parallel%20Pen,-%2C%20also%20known%20as)
-		- **22:37** [[quick capture]]: Buy the pens (affiliate links)
-		  
-		  It comes in various sizes: 1.5mm, 2.4mm, 3.8mm, 6mm. I bought the 2.4 and 3.8 version, along with a Pilot Con-40 Converter (sold separately) for each. I filled them with my favorite drawing ink: de Atramentis Document Green Grey [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=Buy%20the%20pens,Document%20Green%20Grey)
-		- https://www.dickblick.com/products/pilot-parallel-calligraphy-pens/
\ No newline at end of file
diff --git a/logseq/bak/pages/drawing/2024-02-06T14_07_20.413Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md b/logseq/bak/pages/drawing/2024-02-06T14_07_20.413Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index c319ddd..0000000
--- a/logseq/bak/pages/drawing/2024-02-06T14_07_20.413Z.Desktop.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,22 +0,0 @@
-- #Pens
-	- **22:36** [[quick capture]]: Pilot Parallel Pen [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=This%20is%20the-,Pilot%20Parallel%20Pen,-%2C%20also%20known%20as)
-		- **22:37** [[quick capture]]: Buy the pens (affiliate links)
-		  
-		  It comes in various sizes: 1.5mm, 2.4mm, 3.8mm, 6mm. I bought the 2.4 and 3.8 version, along with a Pilot Con-40 Converter (sold separately) for each. I filled them with my favorite drawing ink: de Atramentis Document Green Grey [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=Buy%20the%20pens,Document%20Green%20Grey)
-		- https://www.dickblick.com/products/pilot-parallel-calligraphy-pens/
-- DrawingTablets
-	- Current Tablet = [[Wacom CTE-440]]
-		- Active area (W x D) 127.6 x 92.8 mm (5.02 x 3.65 in)
-		- Physical size (W x D x H) 208 x 203.8 x 17.8
-	- Options
-		- Intuos (M)
-			- Amazon Cost: $119
-			- **Product Dimension (mm)** 264 x 200 x 8.8
-			- Active Area 216 x 135mm
-		- Intuos Pro (M)
-			- Amazon Cost: $304.95
-			- **Product Dimension (mm)** 338 x 219 x 8 mm
-	-
--
--
--
\ No newline at end of file
diff --git a/logseq/bak/pages/hls__ctg201532a_1707079941062_0/2024-02-04T20_58_32.075Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md b/logseq/bak/pages/hls__ctg201532a_1707079941062_0/2024-02-04T20_58_32.075Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 9ae244e..0000000
--- a/logseq/bak/pages/hls__ctg201532a_1707079941062_0/2024-02-04T20_58_32.075Z.Desktop.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-file:: [ctg201532a_1707079941062_0.pdf](../assets/ctg201532a_1707079941062_0.pdf)
-file-path:: ../assets/ctg201532a_1707079941062_0.pdf
diff --git a/logseq/bak/pages/logseq/2024-02-11T02_32_14.782Z.android.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/pages/logseq/2024-02-11T02_32_14.782Z.android.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index be4c4bf..0000000
--- a/logseq/bak/pages/logseq/2024-02-11T02_32_14.782Z.android.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,57 +0,0 @@
-- Wallabag
-	- https://github.com/thiswillbeyourgithub/wallabag_to_logseq_and_omnivore
-	- https://codeberg.org/strubbl/wallabag-logseq
-	-
-- Queries
-	- https://docs.datomic.com/cloud/query/query-data-reference.html
-	-
-	- Cool query with good comments - "query todo without subtodos?"
-		- https://discuss.logseq.com/t/how-to-query-todo-without-subtodos/24938/3
-			- ```clojure
-			  #+BEGIN_QUERY
-			  {
-			   :query [:find (pull ?block [* ])
-			   :in $ ?current-page
-			   :where
-			     [?page :block/name ?current-page]      ; in current page
-			     [?block :block/page ?page]             ; any blocks
-			     [?block :block/marker ?marker]         ; that have marker
-			     [(contains? #{"TODO"} ?marker)]        ; TODO
-			     (not                                   ; but don't have
-			       [?child :block/parent ?block]        ; any child
-			       [?child :block/marker ?childmarker]  ; with own marker
-			       [(contains? #{"TODO"} ?childmarker)] ; TODO
-			     )
-			   ]
-			   :inputs [:current-page]
-			  }
-			  #+END_QUERY
-			  ```
-				-
-	- Why does B work and not A
-	- #+BEGIN_QUERY 
-	  {:title "next week deadline or schedule - excluding work"
-	   :query [:find (pull ?block [* ])
-	           :in $ ?start ?next
-	           :where
-	               [?block :block/scheduled ?d]
-	               [?block :block/deadline ?d])
-	             (not [(contains? #{"TODO"} ?marker)])
-	             [(> ?d ?start)]
-	             [(< ?d ?next)]
-	           )]
-	   :inputs [:today :7d-after]
-	   :collapsed? false}
-	  #+END_QUERY
-	- #+BEGIN_QUERY  
-	  {:title "next week deadline or schedule"
-	    :query [:find (pull ?block [*])
-	            :in $ ?start ?next
-	            :where
-	            (or
-	              [?block :block/scheduled ?d]
-	              [?block :block/deadline ?d])
-	            [(> ?d ?start)]
-	            [(< ?d ?next)]]
-	    :inputs [:today :7d-after]
-	    :collapsed? false}
\ No newline at end of file
diff --git a/logseq/bak/pages/workout/2024-09-16T23_58_33.224Z.android.sync-conflict-20250817-085621-UULL5XD.md b/logseq/bak/pages/workout/2024-09-16T23_58_33.224Z.android.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index a1824da..0000000
--- a/logseq/bak/pages/workout/2024-09-16T23_58_33.224Z.android.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
-- [[Workout - A]]
-	- Dead
-	  KB - split squat
-	  KB - OH Press
-	  Pull-up
-- [[workout - B]]
-	- [[KB - swing]]
-	- [[Front squat]]
-	- [[Bench]]
-	- [[Underhand Barbell Row]]
-	-
\ No newline at end of file
diff --git a/logseq/bak/pages/workout/2024-09-19T19_54_06.876Z.android.sync-conflict-20250817-085613-UULL5XD.md b/logseq/bak/pages/workout/2024-09-19T19_54_06.876Z.android.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index 987245d..0000000
--- a/logseq/bak/pages/workout/2024-09-19T19_54_06.876Z.android.sync-conflict-20250817-085613-UULL5XD.md
+++ /dev/null
@@ -1,15 +0,0 @@
-- [[Workout]] A
-  template:: Workout A
-	- [[KB - OH Press]]
-	- [[Dead]] (weight) 8x3
-	- [[KB - split squat]] (weight) 4x10
-	- [[Pull-up]] 4x2
-	- [[FatGripz]] (134 )45 : 5x20sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[workout]] B
-	- [[KB - swing]]
-	- [[Front squat]]
-	- [[Bench]]
-	- [[Underhand Barbell Row]]
-	-
--
\ No newline at end of file
diff --git a/logseq/bak/pages/workout/2024-10-11T23_10_12.622Z.android.sync-conflict-20250817-085613-UULL5XD.md b/logseq/bak/pages/workout/2024-10-11T23_10_12.622Z.android.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index a56fc62..0000000
--- a/logseq/bak/pages/workout/2024-10-11T23_10_12.622Z.android.sync-conflict-20250817-085613-UULL5XD.md
+++ /dev/null
@@ -1,3 +0,0 @@
-- [[Workout Summary]]
-- [[Workout Templates]]
--
\ No newline at end of file
diff --git a/logseq/bak/pages/workout/2024-10-14T16_35_59.324Z.android.sync-conflict-20250817-085614-UULL5XD.md b/logseq/bak/pages/workout/2024-10-14T16_35_59.324Z.android.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index e354697..0000000
--- a/logseq/bak/pages/workout/2024-10-14T16_35_59.324Z.android.sync-conflict-20250817-085614-UULL5XD.md
+++ /dev/null
@@ -1,3 +0,0 @@
-- [[Workout Summary]]
-- [[Workout Templates]]
-- ![image.png](../assets/image_1728666322009_0.png)
\ No newline at end of file
diff --git a/logseq/bak/pages/workout/2024-10-23T14_09_17.411Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md b/logseq/bak/pages/workout/2024-10-23T14_09_17.411Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index a1824da..0000000
--- a/logseq/bak/pages/workout/2024-10-23T14_09_17.411Z.Desktop.sync-conflict-20250817-085613-UULL5XD.md
+++ /dev/null
@@ -1,11 +0,0 @@
-- [[Workout - A]]
-	- Dead
-	  KB - split squat
-	  KB - OH Press
-	  Pull-up
-- [[workout - B]]
-	- [[KB - swing]]
-	- [[Front squat]]
-	- [[Bench]]
-	- [[Underhand Barbell Row]]
-	-
\ No newline at end of file
diff --git a/logseq/config.sync-conflict-20250817-085613-UULL5XD.edn b/logseq/config.sync-conflict-20250817-085613-UULL5XD.edn
deleted file mode 100644
index 409a0a4..0000000
--- a/logseq/config.sync-conflict-20250817-085613-UULL5XD.edn
+++ /dev/null
@@ -1,438 +0,0 @@
-{:meta/version 1
-
- ;; Set the preferred format.
- ;; Available options:
- ;; - Markdown (default)
- ;; - Org
- ;; :preferred-format "Markdown"
-
- ;; Set the preferred workflow style.
- ;; Available options:
- ;; - :now for NOW/LATER style (default)
- ;; - :todo for TODO/DOING style
- :preferred-workflow :now
-
- ;; Exclude directories/files.
- ;; Example usage:
- ;; :hidden ["/archived" "/test.md" "../assets/archived"]
- :hidden []
-
- ;; Define the default journal page template.
- ;; Enter the template name between the quotes.
- :default-templates
- {:journals ""}
-
- ;; Set a custom date format for the journal page title.
- ;; Default value: "MMM do, yyyy"
- ;; e.g., "Jan 19th, 2038"
- ;; Example usage e.g., "Tue 19th, Jan 2038"
- ;; :journal/page-title-format "EEE do, MMM yyyy"
-
- ;; Specify the journal filename format using a valid date format string.
- ;; !Warning:
- ;;   This configuration is not retroactive and affects only new journals.
- ;;   To show old journal files in the app, manually rename the files in the
- ;;   journal directory to match the new format.
- ;; Default value: "yyyy_MM_dd"
- ;; :journal/file-name-format "yyyy_MM_dd"
-
- ;; Enable tooltip preview on hover.
- ;; Default value: true
- :ui/enable-tooltip? true
-
- ;; Display brackets [[]] around page references.
- ;; Default value: true
- ;; :ui/show-brackets? true
-
- ;; Display all lines of a block when referencing ((block)).
- ;; Default value: false
- :ui/show-full-blocks? false
-
- ;; Automatically expand block references when zooming in.
- ;; Default value: true
- :ui/auto-expand-block-refs? true
-
- ;; Enable Block timestamps.
- ;; Default value: false
- :feature/enable-block-timestamps? true
-
- ;; Disable accent marks when searching.
- ;; After changing this setting, rebuild the search index by pressing (^C ^S).
- ;; Default value: true
- :feature/enable-search-remove-accents? true
-
- ;; Enable journals.
- ;; Default value: true
- ;; :feature/enable-journals? true
-
- ;; Enable flashcards.
- ;; Default value: true
- ;; :feature/enable-flashcards? true
-
- ;; Enable whiteboards.
- ;; Default value: true
- ;; :feature/enable-whiteboards? true
-
- ;; Disable the journal's built-in 'Scheduled tasks and deadlines' query.
- ;; Default value: false
- ;; :feature/disable-scheduled-and-deadline-query? false
-
- ;; Specify the number of days displayed in the future for
- ;; the 'scheduled tasks and deadlines' query.
- ;; Example usage:
- ;; Display all scheduled and deadline blocks for the next 14 days:
- ;; :scheduled/future-days 14
- ;; Default value: 7
- ;; :scheduled/future-days 7
-
- ;; Specify the first day of the week.
- ;; Available options:
- ;;  - integer from 0 to 6 (Monday to Sunday)
- ;; Default value: 6 (Sunday)
- :start-of-week 6
-
- ;; Specify a custom CSS import.
- ;; This option takes precedence over the local `logseq/custom.css` file.
- ;; Example usage:
- ;; :custom-css-url "@import url('https://cdn.jsdelivr.net/gh/dracula/logseq@master/custom.css');"
-
- ;; Specify a custom JS import.
- ;; This option takes precedence over the local `logseq/custom.js` file.
- ;; Example usage:
- ;; :custom-js-url "https://cdn.logseq.com/custom.js"
-
- ;; Set a custom Arweave gateway
- ;; Default gateway: https://arweave.net
- ;; :arweave/gateway "https://arweave.net"
-
- ;; Set bullet indentation when exporting
- ;; Available options:
- ;;  - `:eight-spaces` as eight spaces
- ;;  - `:four-spaces` as four spaces
- ;;  - `:two-spaces` as two spaces
- ;;  - `:tab` as a tab character (default)
- ;; :export/bullet-indentation :tab
-
- ;; Publish all pages within the Graph
- ;; Regardless of whether individual pages have been marked as public.
- ;; Default value: false
- ;; :publishing/all-pages-public? false
-
- ;; Define the default home page and sidebar status.
- ;; If unspecified, the journal page will be loaded on startup and the right sidebar will stay hidden.
- ;; The `:page` value represents the name of the page displayed at startup.
- ;; Available options for `:sidebar` are:
- ;; - "Contents" to display the Contents page in the right sidebar.
- ;; - A specific page name to display in the right sidebar.
- ;; - An array of multiple pages, e.g., ["Contents" "Page A" "Page B"].
- ;; If `:sidebar` remains unset, the right sidebar will stay hidden.
- ;; Examples:
- ;; 1. Set "Changelog" as the home page and display "Contents" in the right sidebar:
- ;; :default-home {:page "Changelog", :sidebar "Contents"}
- ;; 2. Set "Jun 3rd, 2021" as the home page without the right sidebar:
- ;; :default-home {:page "Jun 3rd, 2021"}
- ;; 3. Set "home" as the home page and display multiple pages in the right sidebar:
- ;; :default-home {:page "home", :sidebar ["Page A" "Page B"]}
-
- ;; Set the default location for storing notes.
- ;; Default value: "pages"
- ;; :pages-directory "pages"
-
- ;; Set the default location for storing journals.
- ;; Default value: "journals"
- ;; :journals-directory "journals"
-
- ;; Set the default location for storing whiteboards.
- ;; Default value: "whiteboards"
- ;; :whiteboards-directory "whiteboards"
-
- ;; Enabling this option converts
- ;; [[Grant Ideas]] to [[file:./grant_ideas.org][Grant Ideas]] for org-mode.
- ;; For more information, visit https://github.com/logseq/logseq/issues/672
- ;; :org-mode/insert-file-link? false
-
- ;; Configure custom shortcuts.
- ;; Syntax:
- ;; 1. + indicates simultaneous key presses, e.g., `Ctrl+Shift+a`.
- ;; 2. A space between keys represents key chords, e.g., `t s` means
- ;;    pressing `t` followed by `s`.
- ;; 3. mod refers to `Ctrl` for Windows/Linux and `Command` for Mac.
- ;; 4. Use false to disable a specific shortcut.
- ;; 5. You can define multiple bindings for a single action, e.g., ["ctrl+j" "down"].
- ;; The full list of configurable shortcuts is available at:
- ;; https://github.com/logseq/logseq/blob/master/src/main/frontend/modules/shortcut/config.cljs
- ;; Example:
- ;; :shortcuts
- ;; {:editor/new-block       "enter"
- ;;  :editor/new-line        "shift+enter"
- ;;  :editor/insert-link     "mod+shift+k"
- ;;  :editor/highlight       false
- ;;  :ui/toggle-settings     "t s"
- ;;  :editor/up              ["ctrl+k" "up"]
- ;;  :editor/down            ["ctrl+j" "down"]
- ;;  :editor/left            ["ctrl+h" "left"]
- ;;  :editor/right           ["ctrl+l" "right"]}
- :shortcuts {}
-
- ;; Configure the behavior of pressing Enter in document mode.
- ;; if set to true, pressing Enter will create a new block.
- ;; Default value: false
- :shortcut/doc-mode-enter-for-new-block? false
-
- ;; Block content larger than `block/content-max-length` will not be searchable
- ;; or editable for performance.
- ;; Default value: 10000
- :block/content-max-length 10000
-
- ;; Display command documentation on hover.
- ;; Default value: true
- :ui/show-command-doc? true
-
- ;; Display empty bullet points.
- ;; Default value: false
- :ui/show-empty-bullets? false
-
- ;; Pre-defined :view function to use with advanced queries.
- :query/views
- {:pprint
-  (fn [r] [:pre.code (pprint r)])}
-
- ;; Advanced queries `:result-transform` function.
- ;; Transform the query result before displaying it.
- :query/result-transforms
- {:sort-by-priority
-  (fn [result] (sort-by (fn [h] (get h :block/priority "Z")) result))}
-
- ;; The following queries will be displayed at the bottom of today's journal page.
- ;; The "NOW" query returns tasks with "NOW" or "DOING" status.
- ;; The "NEXT" query returns tasks with "NOW", "LATER", or "TODO" status.
- :default-queries
- {:journals
-  [{:title ["🔨 TODO"]
-:query [:find (pull ?b [*])
-  :where
-    [?b :block/refs ?p] ; this block references ?p as oppose to being on ?p through :block/page.
-    [?b :block/marker ?marker]
-    [(contains? #{"NOW" "LATER" "TODO" "DOING"} ?marker)]
-    (not [?b :block/path-refs [:block/name "equinix"]]) ; name is always lowercase
-    (not [?b :block/scheduled ?d])
-    (not [?b :block/deadline ?d])
-
-]
-:result-transform (fn [result] (sort-by (fn [r] (get-in r [:block/page :block/journal-day])) result))  ; Sort by the journal date
-:table-view? false
-:breadcrumb-show? false
-:collapsed? false
-}
-    {:title ["🍱 Equinix" ]
-:query [:find (pull ?b [*])
-  :where
-    [?p :block/name "equinix"] ; name is always lowercase
-    [?b :block/refs ?p] ; this block references ?p as oppose to being on ?p through :block/page.
-    [?b :block/marker ?marker]
-    [(contains? #{"NOW" "LATER" "TODO" "DOING"} ?marker)]
-    (not [?b :block/scheduled ?d])
-    (not [?b :block/deadline ?d])
-]
-:result-transform (fn [result] (sort-by (fn [r] (get-in r [:block/page :block/journal-day])) result))  ; Sort by the journal date
-:table-view? false
-:breadcrumb-show? false
-:collapsed? false
-}
-
-   {:title "📅 NEXT"
-    :query [:find (pull ?h [*])
-            :in $ ?start ?next
-            :where
-            [?h :block/marker ?marker]
-            [(contains? #{"NOW" "LATER" "TODO"} ?marker)]
-            [?h :block/page ?p]
-            [?p :block/journal? true]
-            [?p :block/journal-day ?d]
-            [(> ?d ?start)]
-            [(< ?d ?next)]]
-    :inputs [:today :7d-after]
-    :group-by-page? false
-    :collapsed? false}]}
-
- ;; Add custom commands to the command palette
- ;; Example usage:
- ;; :commands
- ;; [
- ;;  ["js" "Javascript"]
- ;;  ["md" "Markdown"]
- ;;  ]
- :commands [
- ["STM" "%tomorrow"]
-["js" "Javascript"]
- ]
-
- ;; Enable collapsing blocks with titles but no children.
- ;; By default, only blocks with children can be collapsed.
- ;; Setting `:outliner/block-title-collapse-enabled?` to true allows collapsing
- ;; blocks with titles (multiple lines) and content. For example:
- ;; - block title
- ;;   block content
- ;; Default value: false
- :outliner/block-title-collapse-enabled? false
-
- ;; Macros replace texts and will make you more productive.
- ;; Example usage:
- ;; Change the :macros value below to:
- ;; {"poem" "Rose is $1, violet's $2. Life's ordered: Org assists you."}
- ;; input "{{poem red,blue}}"
- ;; becomes
- ;; Rose is red, violet's blue. Life's ordered: Org assists you.
- :macros {}
-
- ;; Configure the default expansion level for linked references.
- ;; For example, consider the following block hierarchy:
- ;; - a [[page]] (level 1)
- ;;   - b        (level 2)
- ;;     - c      (level 3)
- ;;       - d    (level 4)
- ;;
- ;; With the default value of level 2, block b will be collapsed.
- ;; If the level's value is set to 3, block c will be collapsed.
- ;; Default value: 2
- :ref/default-open-blocks-level 2
-
- ;; Configure the threshold for linked references before collapsing.
- ;; Default value: 100
- :ref/linked-references-collapsed-threshold 50
-
- ;; Graph view configuration.
- ;; Example usage:
- ;; :graph/settings
- ;; {:orphan-pages?   true   ; Default value: true
- ;;  :builtin-pages?  false  ; Default value: false
- ;;  :excluded-pages? false  ; Default value: false
- ;;  :journal?        false} ; Default value: false
-
- ;; Favorites to list on the left sidebar
- :favorites ["SelfAssessment" "workout" "Techcon2024" "Equinix" "Nixos" "Tasks"]
-
- ;; Set flashcards interval.
- ;; Expected value:
- ;; - Float between 0 and 1
- ;; higher values result in faster changes to the next review interval.
- ;; Default value: 0.5
- ;; :srs/learning-fraction 0.5
-
- ;; Set the initial interval after the first successful review of a card.
- ;; Default value: 4
- ;; :srs/initial-interval 4
-
- ;; Hide specific block properties.
- ;; Example usage:
- ;; :block-hidden-properties #{:public :icon}
-
- ;; Create a page for all properties.
- ;; Default value: true
- :property-pages/enabled? true
-
- ;; Properties to exclude from having property pages
- ;; Example usage:
- ;; :property-pages/excludelist #{:duration :author}
-
- ;; By default, property value separated by commas will not be treated as
- ;; page references. You can add properties to enable it.
- ;; Example usage:
- ;; :property/separated-by-commas #{:alias :tags}
-
- ;; Properties that are ignored when parsing property values for references
- ;; Example usage:
- ;; :ignored-page-references-keywords #{:author :website}
-
- ;; logbook configuration.
- ;; :logbook/settings
- ;; {:with-second-support? false ;limit logbook to minutes, seconds will be eliminated
- ;;  :enabled-in-all-blocks true ;display logbook in all blocks after timetracking
- ;;  :enabled-in-timestamped-blocks false ;don't display logbook at all
- ;; }
-
- ;; Mobile photo upload configuration.
- ;; :mobile/photo
- ;; {:allow-editing? true
- ;;  :quality        80}
-
- ;; Mobile features options
- ;; Gestures
- ;; Example usage:
- ;; :mobile
- ;; {:gestures/disabled-in-block-with-tags ["kanban"]}
-
- ;; Extra CodeMirror options
- ;; See https://codemirror.net/5/doc/manual.html#config for possible options
- ;; Example usage:
- ;; :editor/extra-codemirror-options
- ;; {:lineWrapping  false  ; Default value: false
- ;;  :lineNumbers   true   ; Default value: true
- ;;  :readOnly      false} ; Default value: false
-
- ;; Enable logical outdenting
- ;; Default value: false
- ;; :editor/logical-outdenting? false
-
- ;; Prefer pasting the file when text and a file are in the clipboard.
- ;; Default value: false
- ;; :editor/preferred-pasting-file? false
-
- ;; Quick capture templates for receiving content from other apps.
- ;; Each template contains three elements {time}, {text} and {url}, which can be auto-expanded
- ;; by receiving content from other apps. Note: the {} cannot be omitted.
- ;; - {time}: capture time
- ;; - {date}: capture date using current date format, use `[[{date}]]` to get a page reference
- ;; - {text}: text that users selected before sharing.
- ;; - {url}: URL or assets path for media files stored in Logseq.
- ;; You can also reorder them or use only one or two of them in the template.
- ;; You can also insert or format any text in the template, as shown in the following examples.
- ;; :quick-capture-templates
- ;; {:text "[[quick capture]] **{time}**: {text} from {url}"
- ;;  :media "[[quick capture]] **{time}**: {url}"}
-
- ;; Quick capture options.
- ;; - insert-today?   Insert the capture at the end of today's journal page (boolean).
- ;; - redirect-page?  Redirect to the quick capture page after capturing (boolean).
- ;; - default-page    The default page to capture to if insert-today? is false (string).
- ;; :quick-capture-options
- ;; {:insert-today? false           ;; Default value: true
- ;;  :redirect-page? false          ;; Default value: false
- ;;  :default-page "quick capture"} ;; Default page: "quick capture"
-
- ;; File sync options
- ;; Ignore these files when syncing, regexp is supported.
- ;; :file-sync/ignore-files []
-
- ;; Configure the Enter key behavior for
- ;; context-aware editing with DWIM (Do What I Mean).
- ;; context-aware Enter key behavior implies that pressing Enter will
- ;; have different outcomes based on the context.
- ;; For instance, pressing Enter within a list generates a new list item,
- ;; whereas pressing Enter in a block reference opens the referenced block.
- ;; :dwim/settings
- ;; {:admonition&src?  true        ;; Default value: true
- ;;  :markup?          false       ;; Default value: false
- ;;  :block-ref?       true        ;; Default value: true
- ;;  :page-ref?        true        ;; Default value: true
- ;;  :properties?      true        ;; Default value: true
- ;;  :list?            false}      ;; Default value: false
-
- ;; Configure the escaping method for special characters in page titles.
- ;; Warning:
- ;;   This is a dangerous operation. To modify the setting,
- ;;   access the 'Filename format' setting and follow the instructions.
- ;;   Otherwise, You may need to manually rename all affected files and
- ;;   re-index them on all clients after synchronization.
- ;;   Incorrect handling may result in messy page titles.
- ;; Available options:
- ;;   - :triple-lowbar (default)
- ;;      ;use triple underscore `___` for slash `/` in page title
- ;;      ;use Percent-encoding for other invalid characters
- :file/name-format :triple-lowbar
- :editor/preferred-pasting-file? true
- :feature/enable-journals? true
- :default-home {}
- :graph/settings {:builtin-pages? true
- :journal? false}
- :feature/enable-flashcards? false}
diff --git a/logseq/config.sync-conflict-20251023-155659-UULL5XD.edn b/logseq/config.sync-conflict-20251023-155659-UULL5XD.edn
deleted file mode 100644
index 7be9990..0000000
--- a/logseq/config.sync-conflict-20251023-155659-UULL5XD.edn
+++ /dev/null
@@ -1,445 +0,0 @@
-{:meta/version 1
-
- ;; Set the preferred format.
- ;; Available options:
- ;; - Markdown (default)
- ;; - Org
- ;; :preferred-format "Markdown"
-
- ;; Set the preferred workflow style.
- ;; Available options:
- ;; - :now for NOW/LATER style (default)
- ;; - :todo for TODO/DOING style
- :preferred-workflow :now
-
- ;; Exclude directories/files.
- ;; Example usage:
- ;; :hidden ["/archived" "/test.md" "../assets/archived"]
- :hidden []
-
- ;; Define the default journal page template.
- ;; Enter the template name between the quotes.
- :default-templates
- {:journals ""}
-
- ;; Set a custom date format for the journal page title.
- ;; Default value: "MMM do, yyyy"
- ;; e.g., "Jan 19th, 2038"
- ;; Example usage e.g., "Tue 19th, Jan 2038"
- ;; :journal/page-title-format "EEE do, MMM yyyy"
-
- ;; Specify the journal filename format using a valid date format string.
- ;; !Warning:
- ;;   This configuration is not retroactive and affects only new journals.
- ;;   To show old journal files in the app, manually rename the files in the
- ;;   journal directory to match the new format.
- ;; Default value: "yyyy_MM_dd"
- ;; :journal/file-name-format "yyyy_MM_dd"
-
- ;; Enable tooltip preview on hover.
- ;; Default value: true
- :ui/enable-tooltip? true
-
- ;; Display brackets [[]] around page references.
- ;; Default value: true
- ;; :ui/show-brackets? true
-
- ;; Display all lines of a block when referencing ((block)).
- ;; Default value: false
- :ui/show-full-blocks? false
-
- ;; Automatically expand block references when zooming in.
- ;; Default value: true
- :ui/auto-expand-block-refs? true
-
- ;; Enable Block timestamps.
- ;; Default value: false
- :feature/enable-block-timestamps? true
-
- ;; Disable accent marks when searching.
- ;; After changing this setting, rebuild the search index by pressing (^C ^S).
- ;; Default value: true
- :feature/enable-search-remove-accents? true
-
- ;; Enable journals.
- ;; Default value: true
- ;; :feature/enable-journals? true
-
- ;; Enable flashcards.
- ;; Default value: true
- ;; :feature/enable-flashcards? true
-
- ;; Enable whiteboards.
- ;; Default value: true
- ;; :feature/enable-whiteboards? true
-
- ;; Disable the journal's built-in 'Scheduled tasks and deadlines' query.
- ;; Default value: false
- ;; :feature/disable-scheduled-and-deadline-query? false
-
- ;; Specify the number of days displayed in the future for
- ;; the 'scheduled tasks and deadlines' query.
- ;; Example usage:
- ;; Display all scheduled and deadline blocks for the next 14 days:
- ;; :scheduled/future-days 14
- ;; Default value: 7
- ;; :scheduled/future-days 7
-
- ;; Specify the first day of the week.
- ;; Available options:
- ;;  - integer from 0 to 6 (Monday to Sunday)
- ;; Default value: 6 (Sunday)
- :start-of-week 6
-
- ;; Specify a custom CSS import.
- ;; This option takes precedence over the local `logseq/custom.css` file.
- ;; Example usage:
- ;; :custom-css-url "@import url('https://cdn.jsdelivr.net/gh/dracula/logseq@master/custom.css');"
-
- ;; Specify a custom JS import.
- ;; This option takes precedence over the local `logseq/custom.js` file.
- ;; Example usage:
- ;; :custom-js-url "https://cdn.logseq.com/custom.js"
-
- ;; Set a custom Arweave gateway
- ;; Default gateway: https://arweave.net
- ;; :arweave/gateway "https://arweave.net"
-
- ;; Set bullet indentation when exporting
- ;; Available options:
- ;;  - `:eight-spaces` as eight spaces
- ;;  - `:four-spaces` as four spaces
- ;;  - `:two-spaces` as two spaces
- ;;  - `:tab` as a tab character (default)
- ;; :export/bullet-indentation :tab
-
- ;; Publish all pages within the Graph
- ;; Regardless of whether individual pages have been marked as public.
- ;; Default value: false
- ;; :publishing/all-pages-public? false
-
- ;; Define the default home page and sidebar status.
- ;; If unspecified, the journal page will be loaded on startup and the right sidebar will stay hidden.
- ;; The `:page` value represents the name of the page displayed at startup.
- ;; Available options for `:sidebar` are:
- ;; - "Contents" to display the Contents page in the right sidebar.
- ;; - A specific page name to display in the right sidebar.
- ;; - An array of multiple pages, e.g., ["Contents" "Page A" "Page B"].
- ;; If `:sidebar` remains unset, the right sidebar will stay hidden.
- ;; Examples:
- ;; 1. Set "Changelog" as the home page and display "Contents" in the right sidebar:
- ;; :default-home {:page "Changelog", :sidebar "Contents"}
- ;; 2. Set "Jun 3rd, 2021" as the home page without the right sidebar:
- ;; :default-home {:page "Jun 3rd, 2021"}
- ;; 3. Set "home" as the home page and display multiple pages in the right sidebar:
- ;; :default-home {:page "home", :sidebar ["Page A" "Page B"]}
-
- ;; Set the default location for storing notes.
- ;; Default value: "pages"
- ;; :pages-directory "pages"
-
- ;; Set the default location for storing journals.
- ;; Default value: "journals"
- ;; :journals-directory "journals"
-
- ;; Set the default location for storing whiteboards.
- ;; Default value: "whiteboards"
- ;; :whiteboards-directory "whiteboards"
-
- ;; Enabling this option converts
- ;; [[Grant Ideas]] to [[file:./grant_ideas.org][Grant Ideas]] for org-mode.
- ;; For more information, visit https://github.com/logseq/logseq/issues/672
- ;; :org-mode/insert-file-link? false
-
- ;; Configure custom shortcuts.
- ;; Syntax:
- ;; 1. + indicates simultaneous key presses, e.g., `Ctrl+Shift+a`.
- ;; 2. A space between keys represents key chords, e.g., `t s` means
- ;;    pressing `t` followed by `s`.
- ;; 3. mod refers to `Ctrl` for Windows/Linux and `Command` for Mac.
- ;; 4. Use false to disable a specific shortcut.
- ;; 5. You can define multiple bindings for a single action, e.g., ["ctrl+j" "down"].
- ;; The full list of configurable shortcuts is available at:
- ;; https://github.com/logseq/logseq/blob/master/src/main/frontend/modules/shortcut/config.cljs
- ;; Example:
- ;; :shortcuts
- ;; {:editor/new-block       "enter"
- ;;  :editor/new-line        "shift+enter"
- ;;  :editor/insert-link     "mod+shift+k"
- ;;  :editor/highlight       false
- ;;  :ui/toggle-settings     "t s"
- ;;  :editor/up              ["ctrl+k" "up"]
- ;;  :editor/down            ["ctrl+j" "down"]
- ;;  :editor/left            ["ctrl+h" "left"]
- ;;  :editor/right           ["ctrl+l" "right"]}
- :shortcuts {}
-
- ;; Configure the behavior of pressing Enter in document mode.
- ;; if set to true, pressing Enter will create a new block.
- ;; Default value: false
- :shortcut/doc-mode-enter-for-new-block? false
-
- ;; Block content larger than `block/content-max-length` will not be searchable
- ;; or editable for performance.
- ;; Default value: 10000
- :block/content-max-length 10000
-
- ;; Display command documentation on hover.
- ;; Default value: true
- :ui/show-command-doc? true
-
- ;; Display empty bullet points.
- ;; Default value: false
- :ui/show-empty-bullets? false
-
- ;; Pre-defined :view function to use with advanced queries.
- :query/views
- {:pprint
-  (fn [r] [:pre.code (pprint r)])}
-
- ;; Advanced queries `:result-transform` function.
- ;; Transform the query result before displaying it.
- :query/result-transforms
- {:sort-by-priority
-  (fn [result] (sort-by (fn [h] (get h :block/priority "Z")) result))}
-
- ;; The following queries will be displayed at the bottom of today's journal page.
- ;; The "NOW" query returns tasks with "NOW" or "DOING" status.
- ;; The "NEXT" query returns tasks with "NOW", "LATER", or "TODO" status.
- :default-queries
- {:journals
-  [{:title ["🔨 TODO"]
-:query [:find (pull ?b [*])
-  :where
-    [?b :block/refs ?p] ; this block references ?p as oppose to being on ?p through :block/page.
-    [?b :block/marker ?marker]
-    [(contains? #{"NOW" "LATER" "TODO" "DOING"} ?marker)]
-    (not [?b :block/path-refs [:block/name "equinix"]]) ; name is always lowercase
-    (not [?b :block/scheduled ?d])
-    (not [?b :block/deadline ?d])
-
-]
-:result-transform (fn [result] (sort-by (fn [r] (get-in r [:block/page :block/journal-day])) result))  ; Sort by the journal date
-:table-view? false
-:breadcrumb-show? true
-:collapsed? false
-}
-    {:title ["🍱 Equinix" ]
-:query [:find (pull ?b [*])
-  :where
-    [?p :block/name "equinix"] ; name is always lowercase
-    [?b :block/refs ?p] ; this block references ?p as oppose to being on ?p through :block/page.
-    [?b :block/marker ?marker]
-    [(contains? #{"NOW" "LATER" "TODO" "DOING"} ?marker)]
-    (not [?b :block/scheduled ?d])
-    (not [?b :block/deadline ?d])
-]
-:result-transform (fn [result] (sort-by (fn [r] (get-in r [:block/page :block/journal-day])) result))  ; Sort by the journal date
-:table-view? false
-:breadcrumb-show? false
-:collapsed? false
-}
-
-   {:title "📅 NEXT"
-    :query [:find (pull ?h [*])
-            :in $ ?start ?next
-            :where
-            [?h :block/marker ?marker]
-            [(contains? #{"NOW" "LATER" "TODO"} ?marker)]
-            [?h :block/page ?p]
-            [?p :block/journal? true]
-            [?p :block/journal-day ?d]
-            [(> ?d ?start)]
-            [(< ?d ?next)]]
-    :inputs [:today :7d-after]
-    :group-by-page? false
-    :collapsed? false}]}
-
- ;; Add custom commands to the command palette
- ;; Example usage:
- ;; :commands
- ;; [
- ;;  ["js" "Javascript"]
- ;;  ["md" "Markdown"]
- ;;  ]
- :commands [
- ["STM" "%tomorrow"]
-["js" "Javascript"]
- ]
-
- ;; Enable collapsing blocks with titles but no children.
- ;; By default, only blocks with children can be collapsed.
- ;; Setting `:outliner/block-title-collapse-enabled?` to true allows collapsing
- ;; blocks with titles (multiple lines) and content. For example:
- ;; - block title
- ;;   block content
- ;; Default value: false
- :outliner/block-title-collapse-enabled? false
-
- ;; Macros replace texts and will make you more productive.
- ;; Example usage:
- ;; Change the :macros value below to:
- ;; {"poem" "Rose is $1, violet's $2. Life's ordered: Org assists you."}
- ;; input "{{poem red,blue}}"
- ;; becomes
- ;; Rose is red, violet's blue. Life's ordered: Org assists you.
- :macros {}
-
- ;; Configure the default expansion level for linked references.
- ;; For example, consider the following block hierarchy:
- ;; - a [[page]] (level 1)
- ;;   - b        (level 2)
- ;;     - c      (level 3)
- ;;       - d    (level 4)
- ;;
- ;; With the default value of level 2, block b will be collapsed.
- ;; If the level's value is set to 3, block c will be collapsed.
- ;; Default value: 2
- :ref/default-open-blocks-level 2
-
- ;; Configure the threshold for linked references before collapsing.
- ;; Default value: 100
- :ref/linked-references-collapsed-threshold 50
-
- ;; Graph view configuration.
- ;; Example usage:
- ;; :graph/settings
- ;; {:orphan-pages?   true   ; Default value: true
- ;;  :builtin-pages?  false  ; Default value: false
- ;;  :excluded-pages? false  ; Default value: false
- ;;  :journal?        false} ; Default value: false
-
- ;; Favorites to list on the left sidebar
- :favorites ["TanuUpdate" "plugins and integrations" "plugins" "dr wang" "dr wang - [[4-25-25]]" "Dr Wang" "AI Security" "techcon/2024" "techcon\\2024" "workout" "Nixos"]
-
- ;; Set flashcards interval.
- ;; Expected value:
- ;; - Float between 0 and 1
- ;; higher values result in faster changes to the next review interval.
- ;; Default value: 0.5
- ;; :srs/learning-fraction 0.5
-
- ;; Set the initial interval after the first successful review of a card.
- ;; Default value: 4
- ;; :srs/initial-interval 4
-
- ;; Hide specific block properties.
- ;; Example usage:
- ;; :block-hidden-properties #{:public :icon}
-
- ;; Create a page for all properties.
- ;; Default value: true
- :property-pages/enabled? true
-
- ;; Properties to exclude from having property pages
- ;; Example usage:
- ;; :property-pages/excludelist #{:duration :author}
-
- ;; By default, property value separated by commas will not be treated as
- ;; page references. You can add properties to enable it.
- ;; Example usage:
- ;; :property/separated-by-commas #{:alias :tags}
-
- ;; Properties that are ignored when parsing property values for references
- ;; Example usage:
- ;; :ignored-page-references-keywords #{:author :website}
-
- ;; logbook configuration.
- ;; :logbook/settings
- ;; {:with-second-support? false ;limit logbook to minutes, seconds will be eliminated
- ;;  :enabled-in-all-blocks true ;display logbook in all blocks after timetracking
- ;;  :enabled-in-timestamped-blocks false ;don't display logbook at all
- ;; }
-
- ;; Mobile photo upload configuration.
- ;; :mobile/photo
- ;; {:allow-editing? true
- ;;  :quality        80}
-
- ;; Mobile features options
- ;; Gestures
- ;; Example usage:
- ;; :mobile
- ;; {:gestures/disabled-in-block-with-tags ["kanban"]}
-
- ;; Extra CodeMirror options
- ;; See https://codemirror.net/5/doc/manual.html#config for possible options
- ;; Example usage:
- ;; :editor/extra-codemirror-options
- ;; {:lineWrapping  false  ; Default value: false
- ;;  :lineNumbers   true   ; Default value: true
- ;;  :readOnly      false} ; Default value: false
-
- ;; Enable logical outdenting
- ;; Default value: false
- ;; :editor/logical-outdenting? false
-
- ;; Prefer pasting the file when text and a file are in the clipboard.
- ;; Default value: false
- ;; :editor/preferred-pasting-file? false
-
- ;; Quick capture templates for receiving content from other apps.
- ;; Each template contains three elements {time}, {text} and {url}, which can be auto-expanded
- ;; by receiving content from other apps. Note: the {} cannot be omitted.
- ;; - {time}: capture time
- ;; - {date}: capture date using current date format, use `[[{date}]]` to get a page reference
- ;; - {text}: text that users selected before sharing.
- ;; - {url}: URL or assets path for media files stored in Logseq.
- ;; You can also reorder them or use only one or two of them in the template.
- ;; You can also insert or format any text in the template, as shown in the following examples.
- ;; :quick-capture-templates
- ;; {:text "[[quick capture]] **{time}**: {text} from {url}"
- ;;  :media "[[quick capture]] **{time}**: {url}"}
-
- ;; Quick capture options.
- ;; - insert-today?   Insert the capture at the end of today's journal page (boolean).
- ;; - redirect-page?  Redirect to the quick capture page after capturing (boolean).
- ;; - default-page    The default page to capture to if insert-today? is false (string).
- ;; :quick-capture-options
- ;; {:insert-today? false           ;; Default value: true
- ;;  :redirect-page? false          ;; Default value: false
- ;;  :default-page "quick capture"} ;; Default page: "quick capture"
-
- ;; File sync options
- ;; Ignore these files when syncing, regexp is supported.
- ;; :file-sync/ignore-files []
-
- ;; Configure the Enter key behavior for
- ;; context-aware editing with DWIM (Do What I Mean).
- ;; context-aware Enter key behavior implies that pressing Enter will
- ;; have different outcomes based on the context.
- ;; For instance, pressing Enter within a list generates a new list item,
- ;; whereas pressing Enter in a block reference opens the referenced block.
- ;; :dwim/settings
- ;; {:admonition&src?  true        ;; Default value: true
- ;;  :markup?          false       ;; Default value: false
- ;;  :block-ref?       true        ;; Default value: true
- ;;  :page-ref?        true        ;; Default value: true
- ;;  :properties?      true        ;; Default value: true
- ;;  :list?            false}      ;; Default value: false
-
- ;; Configure the escaping method for special characters in page titles.
- ;; Warning:
- ;;   This is a dangerous operation. To modify the setting,
- ;;   access the 'Filename format' setting and follow the instructions.
- ;;   Otherwise, You may need to manually rename all affected files and
- ;;   re-index them on all clients after synchronization.
- ;;   Incorrect handling may result in messy page titles.
- ;; Available options:
- ;;   - :triple-lowbar (default)
- ;;      ;use triple underscore `___` for slash `/` in page title
- ;;      ;use Percent-encoding for other invalid characters
- :file/name-format :triple-lowbar
- :editor/preferred-pasting-file? true
- :feature/enable-journals? true
- :default-home {}
- :graph/settings {:builtin-pages? false
- :journal? false
- :excluded-pages? false
- :orphan-pages? true}
- :feature/enable-flashcards? false
- :graph/forcesettings {:charge-strength -1000
- :charge-range 800
- :link-dist 40}
- :journal/page-title-format "MM-dd-yyyy"
- :feature/enable-timetracking? false}
diff --git a/pages/@Evan Stent.sync-conflict-20250817-085616-UULL5XD.md b/pages/@Evan Stent.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 408b536..0000000
--- a/pages/@Evan Stent.sync-conflict-20250817-085616-UULL5XD.md	
+++ /dev/null
@@ -1,7 +0,0 @@
-who:: Evan Stent
-alias:: Dad
-birthday:: [[1951-04-09]]
-Location:: 9b Bounty Avenue Castle Hill NSW 2154
-Type:: Person
-icon:: 👤
-title:: Evan Stent
diff --git a/pages/A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management.sync-conflict-20250817-085631-UULL5XD.md b/pages/A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management.sync-conflict-20250817-085631-UULL5XD.md
deleted file mode 100644
index 19fa583..0000000
--- a/pages/A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management.sync-conflict-20250817-085631-UULL5XD.md	
+++ /dev/null
@@ -1,55 +0,0 @@
-Status:: First Pass - no commitee
-
--
-- ![611.pdf](../assets/611_1725987651480_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [x] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [x] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [x] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [x] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [x] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [x] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [x] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) present a very well structured paper that clearly articulates the challenge and the solution in an easy to follow manner, while still providing significant detail.
-		- The challenge outlined by the author(s) relates to the east-west attack vector of networks and the issues related to protecting a complex (and ever changing) environment. The solution described essentially monitors network flows for deviations from a measured baseline and can pro-actively mitigate the unexpected flow and notify the admin.
-		- While all such approaches have the potential for false-positives, the inclusion of the VMware tag data adds a good second level of confidence.
-		- It's not stated in the paper directly, but it would be good if there was an option to tell the system that "I'm adding a new DB to App1, expect new flows" to avoid erroneously blocking a valid flow.
-		- Additionally, since we are reading the VMware tags, could we also add a key with a priv-key signed value to authenticate the system? I would envision that as a hash of common variables unique to the device/VM that could prove it's authorized to be a member of the App1 flow group.
-		- Finally, it would be interesting to see how the flow assessment changes for non-VM/non-tagged resources.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
--
\ No newline at end of file
diff --git a/pages/AI-Enhanced Wireless Intrusion Detection System%3A Automated Rule Suggestions for Optimized AP Classification.sync-conflict-20250817-085623-UULL5XD.md b/pages/AI-Enhanced Wireless Intrusion Detection System%3A Automated Rule Suggestions for Optimized AP Classification.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 8abd35e..0000000
--- a/pages/AI-Enhanced Wireless Intrusion Detection System%3A Automated Rule Suggestions for Optimized AP Classification.sync-conflict-20250817-085623-UULL5XD.md	
+++ /dev/null
@@ -1,47 +0,0 @@
-- ![528.pdf](../assets/528_1725987646946_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [x] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [x] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [x] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [x] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [x] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) outline some of the challenges related to managing WIDS detection rules in a modern WiFi network, and proposed an AI assistant to learn common patterns and recommend rules to better automate detection.
-		- This looks to be a reasonable approach to solving a common problem, I like the idea of recommendations for things the user might not have thought of (ie. from other GL users) and the initial training wizard.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/pages/Advanced Application based Flow management and Firewall Services for new Age Enterprises.sync-conflict-20250817-085608-UULL5XD.md b/pages/Advanced Application based Flow management and Firewall Services for new Age Enterprises.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index 5ec2fe4..0000000
--- a/pages/Advanced Application based Flow management and Firewall Services for new Age Enterprises.sync-conflict-20250817-085608-UULL5XD.md	
+++ /dev/null
@@ -1,48 +0,0 @@
-- ![305.pdf](../assets/305_1725987615800_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [x] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [x] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [x] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [x] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [x] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) outline a challenge related to large wireless networks where advanced features that require application identification (such as Application specific policies) fail during Fast Roaming situations due to the lack of fast/efficient synchronization mechanism. An alternative to BGP based synchronization is proposed using MQTT to push flow identification data (for Fast Roaming candidates only) to the other leaf switches (via the spines as a aggregation point).
-		- This appears to be a solid solution and the analysis of scaling potential looks promising and the mixed model variants discussed in next steps seem like a logical goal.
-		- Overall, this is a well thought out solution and I highly encourage the team to take this forward.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/pages/Approach to refractory GERD in adults.sync-conflict-20250817-085623-UULL5XD.md b/pages/Approach to refractory GERD in adults.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 50c2753..0000000
--- a/pages/Approach to refractory GERD in adults.sync-conflict-20250817-085623-UULL5XD.md	
+++ /dev/null
@@ -1,2 +0,0 @@
--
--
\ No newline at end of file
diff --git a/pages/Bench.sync-conflict-20250817-085619-UULL5XD.md b/pages/Bench.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 67d366e..0000000
--- a/pages/Bench.sync-conflict-20250817-085619-UULL5XD.md
+++ /dev/null
@@ -1,2 +0,0 @@
-- Stops: 4
-  Pins: 10
\ No newline at end of file
diff --git a/pages/Dead.sync-conflict-20250817-085625-UULL5XD.md b/pages/Dead.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 4ac0575..0000000
--- a/pages/Dead.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,49 +0,0 @@
-- Warmup
-  query-table:: false
-	- (weight (- Bar )) / 4
-	- https://warmupcalculator.com/
-	-
-- Your one rep max from 12x 242 is   **338.8 lb**
-  
-  | Percentage of 1RM | Lift Weight | Repetitions of 1RM |
-  | ---- | ---- | ---- |
-  | 100% | 338.8 lb | 1 |
-  | 95% | 321.9 lb | 2 |
-  | 90% | 304.9 lb | 4 |
-  | 85% | 288 lb | 6 |
-  | 80% | 271 lb | 8 |
-  | 75% | 254.1 lb | 10 |
-  | 70% | 237.2 lb | 12 |
-  | 65% | 220.2 lb | 16 |
-  | 60% | 203.3 lb | 20 |
-  | 55% | 186.3 lb | 24 |
-  | 50% | 169.4 lb | 30 |
--
--
-- 1RM from 3x265#
-- 100%: 285 lbs
-  95%: 271 lbs
-  90%: 257 lbs
-  85%: 242 lbs
-  80%: 228 lbs
-  75%: 214 lbs
-  70%: 200 lbs
-  65%: 185 lbs
-  60%: 171 lbs
-  55%: 157 lbs
-  50%: 143 lbs
--
-- Plan (based on [[Sep 23th, 2024]] )
-	- **Week 0 – 4×4 @ 70% -- 200** [[Sep 30th, 2024]]
-	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 214lbs [[Oct 7th, 2024]]
-	- Week 2 – 5×4 @ 80% (rep out on set 5) - 228 [[Oct 14th, 2024]]
-	- Week 3 – 5×3 @ 85% (rep out on set 5) - 242 [[Oct 21st, 2024]]
-	- Week 4 – 4×4 @ 70% -- 200 (recalc after) [[Oct 28th, 2024]]
-- {{query }}
-  query-table:: true
-  collapsed:: true
--
--
--
-	-
--
\ No newline at end of file
diff --git a/pages/Discourse Servers.sync-conflict-20250817-085618-UULL5XD.md b/pages/Discourse Servers.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 1bb353d..0000000
--- a/pages/Discourse Servers.sync-conflict-20250817-085618-UULL5XD.md	
+++ /dev/null
@@ -1,8 +0,0 @@
-- [discourse.beets.io](https://discourse.beets.io/) #discourse #beets
-- [discourse.nixos.org](https://discourse.nixos.org/) #discourse #nixos
-  id:: 65c141f7-fa08-403f-ba60-f33418803498
-- [discuss.pixls.us](https://discuss.pixls.us/) #discourse #pixls
-- [discourse.joplinapp.org](https://discourse.joplinapp.org/) #discourse #joplin
-- [discuss.hashicorp.com](https://discuss.hashicorp.com/) #discourse #hashi
-- [forum.obsidian.md](https://forum.obsidian.md/) #discourse #obsidian
--
\ No newline at end of file
diff --git a/pages/Distributed Client Behavioural Anomaly Detection.sync-conflict-20250817-085626-UULL5XD.md b/pages/Distributed Client Behavioural Anomaly Detection.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index 838cfc1..0000000
--- a/pages/Distributed Client Behavioural Anomaly Detection.sync-conflict-20250817-085626-UULL5XD.md	
+++ /dev/null
@@ -1,49 +0,0 @@
-- ![322.pdf](../assets/322_1725987621146_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [x] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [x] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [x] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [x] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [x] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) do great job of outlining the significant challenge facing network admins in both detecting and addressing misbehaving devices. The solution proposed looks to identify and categorize devices via fingerprinting and other methods and then detecting deviations from the expected norm. This deviation then triggers  further analysis/actions to be taken.
-		- The paper does a great job of describing the problem and the high-level aspects of the solution. It would be interesting to see some analysis of the classification and detection statistics (wrongly classified devices, number of false positives, false negatives, etc) and what additional load this detection puts on the system.
-		- The author(s) present a table of "typical thresholds" - it would be good to add some discussion around how those thresholds are set (dynmimally detected vs statically set).
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
--
\ No newline at end of file
diff --git a/pages/Dr. David Saenger - Cardiovascular Health & Endurance Training - Episode 370.sync-conflict-20250817-085628-UULL5XD.md b/pages/Dr. David Saenger - Cardiovascular Health & Endurance Training - Episode 370.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index a70399c..0000000
--- a/pages/Dr. David Saenger - Cardiovascular Health & Endurance Training - Episode 370.sync-conflict-20250817-085628-UULL5XD.md	
+++ /dev/null
@@ -1,81 +0,0 @@
-Tags:: [[cholestrol]]
-
-- {{video https://www.youtube.com/watch?v=3IU3RXMpJ_k}}
-	- {{youtube-timestamp 2}} thanks for tuning in this episode of the human performance outliers podcast with Zack bitter all right everyone welcome back to another episode of the human performance outliers podcast I am your host Zach bidder and today I have a guest interview for you today's guest is Dr David Sanger Dr Sanger is a cardiologist ultramarathon Runner and someone who practices intermittent fasting and a low carbohydrate approach with his nutrition he joined the show to discuss cardiovascular health and complications related to endurance training so one thing that has become more of a story over the last few years is cardiovascular health when it comes to endurance activity so I think most people's intuition leads them towards endurance training or exercise in general is heart healthy and they would be correct but there are some interesting details that are worth noting and considering as you kind of structure your training and racing habits
-	- {{youtube-timestamp 65}} potentially so I wanted to talk to Dr David Sanger about those specific things and find out exactly what maybe that means and see if maybe there's some difference that we need to be aware of as endurance athletes in terms of kind of what shows up on maybe some sort of cardiovascular screening and we got it all sorts of stuff along those lines as well as other things just related to cardiovascular health so this is a fun one to do before I get rolling with Dr sang just a quick reminder that I do host a raffle with the human performance outliers podcast that is for a free consultation with me a 30-minute consultation so the way that one works is if you want to enter the raffle all you have to do is share a show that you enjoyed on social media and tag me just make sure you tag me or send me an email at hpop podcast gmail.com showing that you shared a post so that I know to enter you in the raffle you can do that on any of the social media platforms
-	- {{youtube-timestamp 119}} most people do it on Instagram it's pretty easy to share on a story so and they can share it from their phone app on whatever device they're listening to or if I make a real or a post or something about the show they can reshare that and it just tends to be an easier spot maybe to do it but um anything's an option and I do appreciate it helps me grow the show and introduce the episodes that you enjoy to other listeners so I appreciate everyone who's done that so far we will be announcing the next raffle winner at the beginning of the next month so that'd be early November just re announced the September winter uh at the beginning of October so that is always available and it is worth noting you can enter multiple times so if you find that you're enjoying more than one episode or you want to share an episode on multiple platforms or something like that uh feel free to do it I'll enter you into the raffle each time you do that so the more times you
-	- {{youtube-timestamp 167}} share the more opportunities or the higher your percentage I guess goes to win that 30-minute consultation all right other ways to support the show you can just head over to Zack bit.com hpo that is the podcast landing page it has the full catalog of all the episodes all the details show notes now transcripts of all the shows too so you can either read the entire show if you want or use that to kind of search for something that you heard but don't remember exactly where it was in the show it can be helpful for that on that page is also the access to the show's patreon page which does give you early release meaning when I get done recording these episodes whether they're guest or solo I'll put them up on there before the actual release date so you can get a hold of them right away and they also come intro ad free so you get right to it you don't have to listen to anything other than the show and start that journey early so if you want to join the
-	- {{youtube-timestamp 214}} show patreon page greatly appreciate that and you can access that at zack.com hpo I've been really fortunate this year that element electrolytes and Delta G ketones have been supporters of the human performance outliers podcast I want to keep these intros short so I have a thorough description of how I use both of those products at the end of the show so if you're interested in hearing my protocol and how I came to choosing them that is is there at the end so just stick around after the interview for now just a few announcements relative to those Brands element electrolytes does have a free sample pack offering for Human Performance outliers listeners you can access that by going to drink LM nt.com hpo put that for/ hpo in there you'll let them know that you came from here and you'll get offered that free sample pack with your first purchase and then that sample pack will let you try a bunch of their different flavors including Citrus watermelon Orange
-	- {{youtube-timestamp 268}} grapefruit raspberry chocolate mango chili and raw unflavored Delta G ketones they have the original exogenous Ketone they are the ones that get the DARPA funding they're the ones that put out 50 plus published studies and have 20 plus ongoing studies they've got the formula down that's why I like them you can find them at deltag gon.com and if you do had there they've got some discounts as well as free consultations where you can actually sign up for a opportunity to chat with them and figure out how your lifestyle would be best influenced by an exous Ketone or maybe better said what protocol would potentially be worth considering for your particular lifestyle versus what you see someone else doing or hear someone say online links to both element electrolytes and Delta G be on the show notes as well as the episode landing page finally one thing that I've been doing as I've been preparing for the havene 100 mile that's coming up in just
-	- {{youtube-timestamp 323}} a couple of weeks is I've been doing a series of podcasts that just go through all sorts of different strategies when it comes to programming your training and racing and that series of episodes is getting quite long so I'm just going to remind you what those episodes are here and I'll have those Linked In the show notes as well for those of you who are either embarking on your endurance Journey or would like to maybe just dial things in a bit the episodes include episode 337 the long run considering the variables episode 344 and durage training simplified episode 346 short interval simplified episode 348 long interval simplified episode 352 proper aid station navigation episode 356 easy run simplified episode 363 mental training for endurance episode 366 race course specific training and the most recent one episode 369 speedwork distribution and double threshold sessions all right that's all for me let's welcome Dr David Sanger onto the
-	- {{youtube-timestamp 382}} show all right David thanks for joining the show hi thank you we we were just chatting a bit off the air about Ultra marathons and I know from experience that you like your 50k events and uh and what do you got coming up I got the uh three sisters Skyline um in a couple weeks up at sisters in uh Central Oregon I live here in Eugene Oregon so it's a great access to a lot of really good uh trails and uh lot of races around here so it's great yeah no doubt Eugene is a Mecca of running so to speak so yeah that's right you get it all did did you make it to the to the the the Championships last year when it was in Eugene uh no I didn't it was too you mean that like the TRU and Champion yeah sorry I should have specified yeah that's right no I it was too hard to get tickets it was so hard I watched it on TV I was it was impossible to get tickets yeah it was one of those things where like Nicole and I were talking about maybe we should make a trip up
-	- {{youtube-timestamp 443}} there and see if we can get some but sounds like we made have struggle and we decided to do that yeah exactly yeah yeah I just crossed my mind after it being uh championships this year in in Budapest and we're watching that quite a bit and there a it's just been so interesting to see the just kind of the growth of running in general but then also with some of the different events where like specifically like the 1500 meter I thought was just it's just getting insane how fast you have to be in that event to even have a shot at a metal where I was looking at some of the data and it was suggesting that because you got to do three rounds of it essentially just to make just to to have a shot at a metal and then in order to be in that position you basically have to be able to run like about like a 335 then a 332 and then if you want a shot at a metal you probably need at least 330 if not dipping under so it's just like so fast and uh a
-	- {{youtube-timestamp 501}} different different world than what we're doing in Ultram Marathon for sure yeah that's that's right it's totally different yeah well perhaps that the topic today though maybe is as as equally of a concern for our track and field friends as it is for the ultramarathon folks out there I think so yeah it could be yeah there's been a you know this topic isn't new necessarily I think it's been something that's been sort of like in the conversation or floating around the world of running for quite some time now after we've had some situations where people have literally had uh heart attacks on course during marathons and things like that and uh right I me there's a lot of speculation early on I think as to like what would cause that and and this that and the other thing but generally speaking I think as the as the conversation kind of goes it's kind of like is doing endurance sport at least to the capacity when you get to marathons and perhaps
-	- {{youtube-timestamp 552}} Beyond or in a level of training that would maybe be more suggestive to it crossing over from Hobby to Passion maybe I'll say right is it like where where's that margin of diminishing returns or is there a margin of diminishing returns when it comes to right yeah cardio so that's that's really important and I get a lot of um I mean that's something I deal with and think about quite a bit so I'm a I should say I'm a cardiologist I don't know if I I I should mention that I do do uh I'm board certified um uh invasive cardiologist and uh I have special training in cardiac C so I've done I I can read those studies and uh I I practice General Cardiology here in Eugene and uh I'm very busy I've been and I've been practicing Cardiology for just 20 years now so um or actually 19 and a half years so yeah so I'm I'm pretty busy and have a lot of experience with this issue um so yeah I guess the qu interesting question is like first of all it's important to clarify the
-	- {{youtube-timestamp 617}} difference between cardiac arrest and heart attack like and then that's often used interchangeably and it's different so if you see somebody collapse on the field uh with a during a race or something and they're uh uh have no circulation they need to get CPR and so forth that's a cardiac arrest right and that might or might not be due to a heart attack and a lot of times when runners or athletes um collapse and have Cardiac Arrest they have totally normal arteries it's not due to a artery disease problem it's due to something else and there are other other things that come into play that aren't even that rare there's uh something called hypertrophic cardiomyopathy which is a genetic disease uh of the heart muscle that is a lot of those people are very good athletes but they can have electrical instability with their heart and they can um Keel over and die during exercise it's not that's actually the most common reason why somebody would
-	- {{youtube-timestamp 674}} just drop dead at a uh a track meat or something like that um and that's uh so that's a whole different de uh but I guess what we're talking about is uh calcium scores and coronary disease um which is a a different topic so um should I should I go ahead and just like explain that or uh do you want to talk about calcium scores I can I can explain what they are yeah what don't we do let's just continue on with kind of an overview of the difference because you I mean you kind of got it started with cardiac arrest and let's get into some of the other on so people have a bit of a lay of the land of what sure what the heart health uh overview I guess maybe sure sure yeah so uh so uh I guess the um for athletes I mean you and for endurance athletes in particular you you know there are other rare diseases but the most common disease to worry about if it's not coronary artery disease is um uh hypertrophic cardiopathy which is I mentioned earlier and then then if
-	- {{youtube-timestamp 738}} you're thinking about coronary disease which is probably the next most common reason why an athlete would uh have a heart attack or Cardiac Arrest or uh uh die during exercise would be doing um due to coronary disease coronary artery disease is what we refer to plaque buildup or blockages in the uh coronary arteries um uh these are the arteries that Supply blood to the heart muscle remember that heart muscle is a muscle like any other muscle that needs oxygen and um if what supplies oxygen to the heart is these blood vessels called the coronary arteries and they can get um uh plaque buil up in the arteries which is uh complicated what caused this plaque it's probably a mixture of um there is something with h cholesterol of course but then it's not just cholesterol also blood pressure affects it and um uh and then what happens is you have an injury to the vessel wall and that uh causes uh calcium to respond to the injury uh
-	- {{youtube-timestamp 803}} basically you have uh the body tries to heal the injury and um when you have that injury or turbulence or disturbance of the inner lining of the blood vessel which is called the endothelium when you when you disturb that you uh heal it by laying down calcium and um the calcium is kind of the body's way of uh of healing a wound um so uh we look for calcium to see if there's been uh blood vessel injury or or damage I guess that's the best way to say it so and calcium is really easy to see just by convenience um the uh calcium is dense and it's a lot denser than tissue than than normal uh vascular tissue or muscle tissue which tends to be more like um uh very soft and uh because it's mostly water so calcium is much harder and picks up on the scan so that's why we have this thing called a coronary calcium scan what that is is basically a fancy x-ray that um it's uses a a a CAT scan but it doesn't actually use the full um uh uh
-	- {{youtube-timestamp 874}} amount of radiation uh and we don't need to use a contrast eye injection um it's just uses the scanner to take um kind of a quick uh uh view to pick up calcium uh and you can pick it up anywhere in the body so obviously bones are going to pick up a ton but uh if you see calcium in an artery that means that probably that's plaque or or or um uh injury to the in inside of the artery and you can pick that up anywhere you can see calcium in the aorta you can see calcium in in the in the arteries going to the brain you can see it everywhere and so if you look at the heart you can get something called a coronary calcium score that's the CAC that we hear talked about a lot these days so calcium score is a basically the um what you do is you just count the pixels it's super easy you're just counting the number of pixels on the um on the image that are uh uh lighting up bright like because that means they must be calcium the only
-	- {{youtube-timestamp 934}} thing that lights up bright like that is calcium inside the body so um you you count the number of bright pickles pixels and that gives you a CAC or calcium score so a normal calcium score would be zero you shouldn't have any calcium it's not supposed to be there so if you get uh higher and higher levels that gives more and more concern that there's been vascular injury uh that the blood vessel has been damaged and that it's healing and that there might be narrowing of the blood vessel so that would be you know that's what we call plaque um buildup in the blood vessel does that make sense so far I'm sorry to go on so long yeah no this is great I I have a couple questions just go ahead maybe points of clarification if anything so yeah yeah sure please when the the way I'm understanding is optimal is no calcium at all so correct let's say you go and you get a ca g and there is calcium there is there a different is is there like a range of problematic
-	- {{youtube-timestamp 996}} within a certain score meaning like can you have a calcium that is more problematic like it's looser or more firm or how does that right yeah yeah that's a great point so then then once you look at the so there's different kinds of okay so that's a first thing is that yeah there is a gradiation so that you get a score anywhere from zero to I you know you can go well over a thousand 2,000 so um and then you'll get a percentile ranking if you get your calcium scroll they'll give you a percentile which is based on um the general population with your uh uh ethnic group and your age and gender how how much calcium is this relative to other people so you'll get a percent if you go and get a calcium scor by the way I think there's no reason everyone shouldn't get one uh one of the problems is that it's often not covered by Insurance because the is considered a screening test so insurance doesn't like to pay for screening tests because
-	- {{youtube-timestamp 1053}} you're not technically ill yet so they uh you'll have to pay out of pocket but it's really inexpensive like in my community you can get a calcium score for about 200 bucks so it's really not a lot of money to get because it doesn't entail much technology and much uh radiologist reading time so yeah so that's the that's what you get if you want to go get one you can it's easy enough to find some somebody who do a calcium score for you and give you a number um so and I guess what you're getting at is a higher score is worse right so um scores of over a thousand are probably really significant and indicate a very heavy what we call very heavy burden of plaque um there's uh maybe even over 500 is is a lot and over a thousand is is a lot a lot um it does tend to correlate with age it should be saying also I need to mention that you definitely will get a higher calcium score as you get older it's kind of part of the wear and tear of Being Human
-	- {{youtube-timestamp 1113}} right I mean as we get older there's more wear and tear on our blood vessels the the blood vessel Linings are exposed to uh cholesterol exposed to blood pressure exposed to stress and sheer stress and um particularly with exercise more stress so that will cause the calcium score to gradually increase with age um I guess the other thing you're mentioning is the whole concept of different kinds of plaque right so I get I I'll go ahead and talk about that so there's soft plaque and calcified plaque so you can have plaque and and to look at that you need more than a calcium score so if you want to know if you have soft plaque which means uh so plaque means the buildup of cholesterol and calcium on the inside of the arteries so once once it starts you get a little bit of calcium and then if you get progression you get more calcium and then if you get um uh it's more inflammation uh involved in the plaque that's building up in the artery the um the
-	- {{youtube-timestamp 1172}} plaque can become more complicated we say complicated meaning that it's not just calcium there's also cholesterol there's also um white blood cells um uh uh inflammation inflammatory tissue fibrotic tissue there's other stuff in there than calcium and that's what we call a mixed plaque or a complex plaque or and then if it gets less calcium and more uh immune cells and more um uh uh uh cholesterol we call that a soft plaque that's the you'll hear that talked about to diagnose that you really need more imaging than just a calcium score because calcium score remember is just kind of a very simple thing it's just counting the calcium pixels so if you want to know more characteristics of the plaque then you need to get a uh a real what's called a CT angiogram so coronary CT angiogram is a little bit more uses the same scanner but what with that tails is injecting dye so you're going to be injecting contrast into the vein and then you're going to give quite
-	- {{youtube-timestamp 1234}} a lot more radiation because you have to get high uh uh Fidelity really clear pictures of the artery so you can actually see down to the very submillimeter scale of the blood vessel inside the blood vessel and you can look at the plaque and you can tell is this just purely calcium or is this a mixture of calcium and cholesterol or mixture of calcium cholesterol and uh inflammatory tissue or or what so that's when you talk about something called a vulnerable plaque if you heard I don't know if you've heard that or a high-risk people talk about a high-risk plaque or a soft plaque that that would be something to be a lot more worried about right so a soft plaque or a plaque that is more um uh uh full of other stuff than just calcium tends to be higher risk tend to be something to be more uh uh likely to to burst open so what a heart attack is I should probably go back and explain what usually what a heart attack really is is uh caused by
-	- {{youtube-timestamp 1295}} one of these soft plaques one of these um uh mixed plaques that's not purely calcium that suddenly bursts open so what happens is the the plaque the the lining on the plaque ruptures or opens and forms a blood clot and then you get a blood clot in the artery and that obstructs blood flow to the in the artery and that causes uh uh that's that's what you really want want to avoid that's what a heart attack is and that's what kills people that's what uh you I mean usually that's what you're going to die from when doing exercises rupture of a soft plaque and I guess to get back to endurance athletes this would be something that is less likely if you have a calcified plaque so calcified plaque is more stable so that's a actually paradoxically it's kind of a good thing you want calcified plaque you want to have plaque that's if you had to choose between plaque I mean you don't want any plaque it's better have zero but um if you're going to have
-	- {{youtube-timestamp 1351}} plaque you want calcified plaque not soft plaque or non-calcified pla or mixed plaque uh mixed plaque is a lot more likely to uh to kill you or to cause heart attack or Etc does that make sense is that explaining it pretty clearly yeah yeah no that does I think it's it's just interesting because I think sometimes you'll hear people talking about how they got a C score and it's zero awesome it's zero which is good I mean obviously you'd rather have zero than a thousand like you were saying but if you have a zero but also have a lot of sof soft you could be in worse shape than someone with a score higher right right that's that's a controversial can so that's really important you tested on an interesting topic there this is an area of controversy so the studies seem to show that the likelihood of that is pretty low that you're not that calcium does if you have a lot of calcified plaque you're going to have some non-calcified
-	- {{youtube-timestamp 1409}} or more high-risk plaque and they kind of correlate it's very unlikely although it is possible and people talk about this it is possible that you could have a CA score of zero and you could have soft plaque and could be at risk because of that yes it is possible and there are a few cases of that but it's pretty unusual it's in the less than 10% probably less than 5% range I mean that would be pretty darn unlikely you shouldn't bet on it you shouldn't you shouldn't worry about it I mean it's more like B yeah I mean that's not a re then people say well gez should everybody just get a full CT angiogram don't even do a c a CA score just get a CT inogram because that'll that'll detect soft plaque right so maybe you should do that for everybody but the thing is that a CT anagram is a lot more expensive it's more like $1,500 and um it entails die injection right so you're injecting somebody with contrast eye which can hurt you can have
-	- {{youtube-timestamp 1465}} complications of that um all kinds of complic from injecting somebody with contrast plus there's quite a bit more radiation uh which is a whole another thing radiation exposure so you know I I I don't know I mean there are definitely cardiologists out there who say everyone should get a um a CT angiogram I think that's a little aggressive um but I mean that's yeah that's kind of what you're what you're talking about I think the interesting thing for for us for endurance athletes is you know do we need to really worry about the elevated C scores in endurance athletes I think you know that's what you and I would be worried about and I can talk about that if you or do you have any more questions about the CX scores in general or coronary artery calcifications no I think well maybe one more actually so is there any variance in let's say we both get CA scores and we both score 100 so we've got some there is there any reason to believe
-	- {{youtube-timestamp 1524}} that one person's 100 can be more problematic than another person since 100 if the assuming soft plack is also equal or is it just 100 is 100 uh according to the big studies it's just the number so just basically like the higher the number the worse the more likely that you're going to have events in the long term but it's over the really long term that's the thing I mean these studies show like it's years and years it's not months or weeks um and that um more more calcium is worse but you know calcium square of 100 is pretty modest right I mean a calcium score of a thousand is a lot more important there are recommendations that if you have a calcium score of over a thousand you probably should get a full cogram or you should get a stress test or or something I mean there are even some people who say to do an invasive coronary angiogram and somebody who calcium score of a so I wouldn't do that I don't do angiograms on people like that I just don't I would
-	- {{youtube-timestamp 1581}} base it more on symptoms uh because I mean it needs to be said also that all of the studies in Cardiology show that just putting a stent in and opening up a blood vessel doesn't necessarily solve a problem if you're not having a heart attack so you know that's really important stenting doesn't prevent heart attacks and I need to get that clarified you you have a a blockage it's calcified okay you know you you can deal with that but putting in a stent doesn't fix the problem it doesn't prevent a heart attack it doesn't do anything like that so um in fact it might cause more problems so so uh yeah I just want to just make sure that's that's clear more Cal more calcium more plaque is is not a good thing but it's something that you want to treat with uh with lifestyle not with going in and doing angiograms and procedures on uh people just because of their calcium scores does that make sense yeah so I I think the the issue that
-	- {{youtube-timestamp 1640}} comes up for for us for ultr runners is um is there a a risk of having I mean it does Orly right so that's the problem is that running in particular puts sheer stresses you know blood pressure goes up right when you're running I mean there's you put a blood pressure cuff on somebody on a treadmill their blood pressure is high I mean they're you know it's not like they have high blood pressure it's they get high blood pressure during exercise you'll see blood pressures that normally go up to 180 190 when they're on a treadmill and then you take them off the Tre I do this every day and you take them off the treadmill it goes back down to normal that that's that's going to be some strain some turbulence um on the uh that stresses the inner lining of the arteries I me there's no way around that that's what's happening the question is is that a bad thing right uh so probably it isn't although it does correlate with I mean because there's so many good
-	- {{youtube-timestamp 1695}} things that you get from exercise right there's so many so many we all know about all the tremendous benefits that you get from having a um uh endurance exercise and from that whole the experience of Doing exercise on a regular basis but then I guess the question is you know like what what's happening to your arteries and the studies show that over time people who do vigorous exercise at high volume do get higher calcium scores um it does correlate and it doesn't correlate perfectly that's the problem it's not like you know um there's an exact onetoone correlation um but it does tend to roughly correlate that you get get a higher calcium score with uh with uh high volume long duration endurance exercise um what the interesting I guess the interesting study that came out recently uh earlier this year was the uh Mark 2 study in um in the Netherlands can I talk about that or or do you have any more questions okay so that was a
-	- {{youtube-timestamp 1758}} big study that came out that people are would generated a lot of press was uh they took a a group of about 300 um athletes in middle-aged white men needs to be said these are not women these are all men and they were all white and they were all in the Netherlands and they were all like started at age 50 and ended at age 60 approximately um and uh they followed them to look at their C scores so they took C scores in one Baseline and then again in um I think it was like five years later and saw the progression which is about right about five years is where you'd see any difference um and they found that uh endurance exercise uh volume did not I mean everybody progressed right you'd expect that there was definitely a slight increase in calcium score over five years which is exactly what you'd expect in any study of the general population um but with these uh athletes who were doing endurance exercise the total amount of exercise didn't really
-	- {{youtube-timestamp 1819}} correlate with progression um but what did correlate was what they call very vigorous exercise so very vigorous exercise and they defined that as being it was a little bit confusing how they defined that but basically they they defined that as pretty high workload for a uh re significant amount of time so probably something like uh run and they said greater than nine Mets so to put that into real like uh understandable terms a met is a metabolic equivalent that's how we measure exercise in the physiology lab right so you know what a met is so more than nine Mets counts as very vigorous exercise in their study so that's running like Beyond a an easy Pace I guess that would be running at like you know a uh maybe intensity level of seven out of 10 something like that or six something like that would be I think would be nine Mets um so that's up there but it's not like super intense so that did correlate significantly with plaque progression so if you take that
-	- {{youtube-timestamp 1886}} that study as something to you know take action from you it would say you know if you do high very what they call very vigorous whatever very vigorous means uh very vigorous exercise at a high volume uh then you're going to have plaque progression probably does that make sense yeah I have one question along those lines and this may be an unanswerable question just based on like not being able to tease this out but I'd be curious with something like that where is it like a continuous exposure to N9 mats Plus or would something where so like is there a difference say than if I did like a let's say I did like a lactate threshold field test which is going to be like or no just like a 60-minute race that's going to probably be around that intensity is that going to be worse due to the continuation for those 60 Minutes versus if I did say six by 10 minutes with a small break and gave myself a relief from that intensity right yeah so that's a really that's
-	- {{youtube-timestamp 1941}} exactly what I was wondering when I'm reading the study because I'm like I'm doing the Zack bidder 50k training plan and it it entails quite a bit of you know these these the long intervals yeah right the long intervals exactly that's exactly what I'm thinking so they didn't study that kind of thing they don't I mean there's just not enough data um if you want my opinion I would say that longer more exposure to high blood pressures and sheer stress is probably worse um probably will incre but I mean again then it comes back to the question of how bad is the calcium score right I mean is it really all that bad or not I mean the the the thing that needs to be mentioned is that statins increase your calcium score right we all know that that if you put somebody on a stat and the calcium score goes up and as a cardiologist we say that's good that's not bad because what you're doing is you're healing the plaques and the statins are inducing healing they're
-	- {{youtube-timestamp 1997}} inducing um fibrosis or stabilization they make plaques more stable they stabilize plaque so um is stabilizing plaque maybe a good thing right I mean um and then the other question is who are these people anyway right are you running because you already have some plaque and you're stabilizing your plaque that you already have right so I mean we don't have the counterfactual we can't take somebody who you know and and go back and look like well what would have happened to your plaque if you hadn't ex I just I don't know um I think there's just not enough data I would say that in general my I guess my take-home is that um you know longer duration at high intent intensity is probably putting more stress on your heart um and maybe that's not a great thing over a long period of time am I G to change my behavior based on that I don't know I mean I'm I'm still persuaded that uh exercise is so beneficial for mental health and for metabolic health and for you know so
-	- {{youtube-timestamp 2059}} many other things right so it's really hard to say if it if if that ought to change your behavior or not I think you should be aware of it um get a calcium score um you know check your apob level um or your lipid profile or whatever get get in um get some you know Labs talk to you know get get checked I guess um that would be my uh my rough recommendation that's kind of what I would do does that make sense yeah yeah it's interesting because I think like I'm just thinking people listening think like well maybe I'll do one less like 10K to Half Marathon perer right yeah I just don't know I mean I I I mean I do feel better that like long duration exercise is totally not associated with you know if you're doing uh like a whatever zone two or zone three um even zone three is probably fine so and they said vigorous exercis is not correlated but it's only very vigorous so uh and total volume was not correlated so and this is the only study
-	- {{youtube-timestamp 2125}} that we have that was long itudinal that looked at a group of people at Baseline and those are the same people again five years later so that's a really valuable data we don't have a there's only one study that shows that so um yeah I mean I don't know I would do you know more longer duration more uh more Ultras at a at a kind of easy pace and maybe less super intense like 10ks I guess that's kind of the my take-home but again I wouldn't worry that much overall like the events in these the number of cardiac events in this population was pretty low right these people are not dropping dead everybody we have this emotional response that we we see an athlete die and we get it's very emotional it's very scary and it it really uh makes everybody get excited but the fact is that the reason why we get excited is because it's so unusual right yeah I mean we see somebody who's who's not an athlete uh or is especially if they're if they have a lot of risk
-	- {{youtube-timestamp 2186}} factors for heart disease and they have a heart attack we say yeah well that's what you expect right you know so nobody blinks an eye but you see these cases where somebody who's athletic and has a heart attack that really sticks in your mind and it can cause a I think perhaps a disproportionate response uh to uh to an incident like that yeah you know it always when when this sort of topic comes up to I always think about there's a study I'll have to dig up the link and put in the show notes and then share it with you if you haven't seen it where they actually looked at just like basically like life progression in a group of Olympic track and field athletes so we're talking or I should say Athletics for our European listeners but they looked at that and the cool thing about that study was they looked at a whole the whole the whole Athletics competition participants so it was like you had your shop Putters your discus your jav in your long jump high jump
-	- {{youtube-timestamp 2249}} sprinters middle distance long so you got basically what I would consider like super athletes and people that are just like you know Peak Physical specimens that we have to offer and then across the spectrum of discipline when you have Athletics because that's what that does it's basically testing every type of human physical type of you know so people who are obviously all these individuals at that level are somewhat genetically selected because like you're not going to throw the shop put if you're my size no matter how hard you work at it and you're not going to run the marathon if you're you know if you're someone who's six foot six 300 pounds you're gonna be throwing the shop in that exactly so but the cool thing about that is they looked at all these people uh and you know likely quite a bit healthier than the average person and looked at just life expectancy different things that like would potentially happen to them along the way
-	- {{youtube-timestamp 2302}} before they died and the longest living ones out of that group were the longdistance runners so um I there might have been I have to double look there might have been another group in there that was equally as high like the decathletes or something like that but you know that's kind of just a moras sport of everything at that point so I would imagine they're probably in a pretty good spot but but it just goes to show you like if you're running for let's say you're doing the 1500 through the 10,000 somewhere in there you're going to be doing long intervals and you're going to be doing short intervals for quite quite a amount of that from probably early life to whenever you retire and then maybe to some degree after you retire so we're probably talking about an exposure to a type of intensity that is both very difficult to actually do because as you know like on my training plans there's only so much volume I can prescribe of
-	- {{youtube-timestamp 2353}} long intervals and then way less even yet on short intervals because there's a limiter your body puts on you for that it gets to a point where if I kept giving you that workout eventually you just wouldn't be able to do it and it wouldn't take that long right so right yeah exactly exactly yeah so yeah I mean I I there was another study uh that similar like they looked at Swedish uh uh cross country skiers uh who were over AG 70 and they scanned them there was like a hundred of them and they scanned them all and they all had very high calcium scores they had calcium scores of like over a thousand a lot of them uh very high prevalence because they're 70 years old but they were also endurance athletes um and they were healthy right and they're living they're they have very few illnesses not a whole lot of other medical problems and sure maybe it's irrelevant right I mean if you look at people like that that are doing high volume exercise for endurance exercise
-	- {{youtube-timestamp 2409}} for long periods of time maybe it doesn't matter that they have a high calcium score um I'm not sure I I think I would say I give one more thought is that U uh if you have a high calcium score I mean probably if you're going to do an endurance event you might take a baby aspirin beforehand I mean that does provide some benefit uh uh aspirin is not necessarily for everybody certainly not if you're low risk because aspirin can cause bleeding um and have side effects for some people so I'm not telling everybody to take aspirin but I'm saying that I mean that's what I do I mean I you know I I if I'm running a a 50k or or 100K race um I know that I'm going to be putting whatever calcium I've got under some stress and probably won't nothing's going to happen but if I repture one of those plaques that's what that's what you want to be avoid right and the one thing that does keep a blood vessel open if it ruptures is aspirin that's one thing that and it's
-	- {{youtube-timestamp 2469}} relatively benign so there's definitely this is in my idea there's definitely cardiologists out there who say well if you're going to race if you're going to do something really intense uh maybe take a baby Aspirin because that does mitigate what what exactly happens when you take an aspirin that would make that beneficial so just two things uh number one is it's anti-inflammatory uh and a lot of these plaques I mean it's important to say that corner AR disease is to a large extent an inflammatory process um it's not just laying down cholesterol and a blocking the arteries there's inflammation involved uh which is one of the reasons why exercise is so good right because exercise is kind of anti-inflammatory over the long term and that's why something like smoking is so bad right because smoking is super pro-inflammatory um and that's why a lot of other if you kind of look at it through that lens then a lot of coronary disease Mak sense right anything that is
-	- {{youtube-timestamp 2524}} inflammatory is probably bad for you so that's why not getting sleep is is bad for you because it's it's pro-inflammatory that's why um you know mental stress is pro-inflammatory that's why you know that can go on and on like people show people there's studies that show that like just the you can look at inflammation that's the whole thing about CRP right remember there was all that studies that came out like a few years ago showing that CRP might be more interesting than cholesterol more meaningful than cholesterol in predicting coronary disease rate right so what's CRP CRP is a measure of inflammation that's all it is so um inflammation is maybe that's more important than cholesterol um a lot of people think that so um aspirin is is a good anti-inflammatory and taking just a baby dose is probably all you need and then the other thing that aspirin does is it probably and definitely inhibits platelets from sticking together which
-	- {{youtube-timestamp 2580}} makes your blood clot a little bit more slowly which will if you're going to have a heart attack it's not it it's not going to form that clot that obstructs the blood flow in the coronary artery does that makes sense yeah yeah and just for clarification for like a baby aspirin we're we're that's different than other like anti-inflammatories like ibuprofen totally different right yeah totally different yeah ibuprofen does not have that benefit and ibuprofen they've studied that it doesn't really prevent coronary disease it is anti-inflammatory but it probably has other bad things that counteract that um it can cause blood pressure to go up it has other effects we don't even understand completely so nonsteroidals in general probably not so great um uh and a lowd dose aspirin is probably preventative but again just to clarify it's not for everybody and it does have some risk M yeah what are some of the risks that would be that would entail in
-	- {{youtube-timestamp 2638}} that obviously it's like anything you're going to be looking at this through a lens of I want to lower my overall risk factor so obviously when you're making that consideration someone who decides that they're going to do it or the doctor tells them to do it it's because the benefits of that what you just described outweigh whatever those side effects would May so what are some of the side effects though of aspirin aspirin will can cause intestinal bleeding irritate your stomach it can cause um uh in general it makes you more prone to bleeding it can there's a small very small risk of uh cerebral hemorrhage which is terrifying but that's pretty small but it could happen um yeah I think those are the main things that you you know so I stop aspirin all the time and low-risk people like if you're you know young and you don't have any uh any plaque in your arteries and you're you're totally healthy then taking the aspirin doesn't
-	- {{youtube-timestamp 2694}} make a whole lot of sense but if you're if you're older especially men I mean the studies again over keep showing that women get less benefit from aspirin might not even get any benefit from aspirin which is weird it's interesting maybe has to do with the fact that women have lower risk in general uh but men have get more benefit from aspirin and um older people get more benefit from aspirin and if you have plaque in your arteries you get more benefit from aspirin so I guess that does that sort of answer your question yeah no that's great thank you um okay cool I mean needs to yeah I would just mention I mean it's interesting a lot of the studies I mean we should mentioned that I was talking about men versus women the studies are all mostly in men uh and mostly in white men so I just need to mention that again we really don't know a lot about other uh about women and the benefits and risks and longdistance exercise for I
-	- {{youtube-timestamp 2752}} mean we just don't know as much there's just not as much data um so I mean we have a lot of data on uh European men uh it's it is it's good and bad it's good that we have the data I mean that that's where they do the studies um but it's bad that it doesn't we're still kind of out you know we don't know a lot about uh women athletes we don't know a lot about uh other ethnicities um so I mean if you're in doubt then see a cardiologist get get some more testing and try to sort it out mhm yeah I guess at the end of the day a lot of this is sort of like an overview of what could potentially be problematic but really any data that would be suggestive of it being unique to European men versus women versus other ethnicities can be cleared out with individuals by looking in and you know taking a look at where everything's at so it probably correlates but you have to be careful not to generalize not to overgeneralize and be too confident
-	- {{youtube-timestamp 2819}} based on you know information that we have which just isn't that good um I guess that's the bottom line I mean I I I I take from this again that um exercise does more good than harm but we should recognize that it probably does a little bit of harm I mean you can't I wouldn't deny that so uh am I going to stop running Ultras because of this no of course not but uh it's just good to be aware of it I guess that's my point yeah do you know is there like a general timeline I mean there I'm sure there is and if you don't have it on the top of your head that's fine but I'm just curious like I'm guessing they kind of stratify this by age groups where it's like if you're in your 20s you should almost certainly have a CA score of zero so if a 20-year-old goes in and has a CA score of zero it's like okay you're just doing what you should be doing versus someone who's like say 5560 they're going to go in right is the I'm guessing the expect there is probably not a c
-	- {{youtube-timestamp 2877}} score zero but that's likely fine because they're not expected to live as long at that from that point onward as someone who's in their 20s right right I mean I wouldn't use age as a rigid cut off right because I see this all the time I see 60-year-olds who look like they're 40 and I see 40-year-olds who look like they're 80 so uh it's I really do so I I just don't know um I think family history also comes into play a lot um if you if if you're 20-year-old but your dad had a heart attack at age 30 that's a lot more concerning you know so uh I think family history is important I think exposure to other risks right so I saw the other day I saw a patient who was 40 but who had smoked throughout his 20s and then quit so that's that that person would be significantly higher risk um even though they you you know what I mean they're relatively young so that would be somebody that I would want to do a c C score maybe even get a CT nagram if the
-	- {{youtube-timestamp 2937}} C score is abnormal and someone like that um so it's you got to kind of take the Nuance of the uh of the patient and the individual uh risk factors um into play that's why I think U getting more lab testing is good uh getting a uh there's something called LP little a I know Peter AA talks about it a lot on his podcast and it's super important LP littlea is a uh genetically determined uh risk factor it's a type of uh it's a it's a protein that gets attached to LDL cholesterol and um markedly increases the risk from it um it makes it a lot worse of a um uh of a bad actor uh if you have elevated LP littlea um and uh I've been testing it a lot in patients and it's been really really interesting when you get uh elevated LP little a uh that's super important I mean I have patients when I see somebody in their 20s who comes in with a heart attack it's almost always because they have a high LP little a and I've seen that like a whole bunch of times and um so that's
-	- {{youtube-timestamp 3006}} important I think everybody every the recommendations are that everybody should get their LP little a tested um just once in their life we don't yet have a therapy for that um although it's coming maybe in a year or two but as of now there's no treatment for elevated LP little a but to know about it makes a big difference in terms of knowing your risk um I think of it as like being um it's about as bad as smoking I mean it's that bad um and um it's kind of like smoking that you can't quit yeah yeah so if if if you were a smoker and couldn't quit and had that exposure I think you ought to know about that um that's something that's worth worth finding out so I think everybody every everyone should get their LP little a tested yeah and I think just like you mentioned this is some this is a situation where these are risk factors they don't make they're not guarantees right so it's one of those things if you have a high L LP little a then that may just be an
-	- {{youtube-timestamp 3065}} indication at this point in time you should probably have all your ducks in a row on the other ways to lower your risk exactly versus exactly someone who's lower they maybe don't have as much I mean they probably should still be mindful of the other risk factors but maybe they don't have as much of an incentive exactly right so that's you yeah you if you're if you have a LP little a that's elevated I had this happened actually just recently I had a patient who um I tested her LP little a and it was like super high and I'm like you really really got to quit smoking yeah oh my goodness you know yeah you really don't want to combine you know there there's a Synergy of risk right if you combine high blood pressure and smoking and elevated little LP little a you're really guaranteed to have a problem so um absolutely yeah you know you mentioned uh Dr Peter AA and one thing that he said that I thought really kind of summed up the cardiovascular
-	- {{youtube-timestamp 3119}} risk uh factors and how to think about them was he described as everybody is just imagine yourself being a car and this car has a minimum like let's say you're neutral so you're just coasting that's the slowest you can possibly go and the end like all these cars are going to The Cliff the cliff is when you die obviously so you can do things along the way that either hits the accelerator or hits the break on that that progression towards that Cliff so like let's say if someone has High AP Little a they just have a little bit more of a static foot on the gas pedal that they're not going to be able to manipulate so then if they start smoking pushing that gas pedal down further and then eating a diet that's higher risk and all these other things then they may be just pushing further and further down and getting closer sooner and that's the way to maybe think about it whether your delt a poor hand or not exactly yeah I think so yeah um and
-	- {{youtube-timestamp 3178}} and then there are tools that we have to to mitigate risk right I mean um you know Statin a lot of people uh they do great with them not everyone of course there are people that are St and tolerate but if you can tolerate satins then they they're they're great there are other options now there are a whole bunch of other drugs that have come out in the last 10 years that are really uh effective in lowering uh the um uh apob which is the best way of looking at cholesterol just a B level so there's that there's and then if we're talking about if we're talking about higher risk usually athletes don't have high blood pressure but if you're having High I mean there was some in that study by the way that the the the the study out of the Netherlands had like I think 20% of them had high or 15% had high blood pressure so there are athletes with high blood pressure out there so if you've got that then treat that should be treated that will lower your risk um
-	- {{youtube-timestamp 3231}} right there's a lot of things you can do to reduce your get better sleep I mean it's s sleep is I keep thinking about how sleep is super important so there's a lot of things that we can do to uh to take our foot off that gas pedal so to speak absolutely I have a couple questions for you sure just to kind of get a l like I find like a lot of these topics are really interesting because it's one of those things where if you go a layer deep in a certain Community you find things to be very problematic or be like like the the savior us all sort of type of mentality uh and then when you go a few layers deep you kind of find the Nuance within it and where the middle ground I guess is where it usually ends up falling so if we look at statins in general I mean I've seen everything from like if your doctor recommends a Statin you go find a different doctor like full stop like no more consideration to to like we should put statins in the drinking water like
-	- {{youtube-timestamp 3287}} what's the deal with statins in general like I I assume it's like anything and there's a risk factor there for certain populations maybe or things that are going to maybe be suboptimal with them but if it's something that's going to prevent you from dying earlier you might want to take that is there can you just give us an overview of that yes be happy to yeah so Statin will lower your apob level and if the stud's over it's very clear that APO B is atherogenic so it c meaning causes plaque to build up so statins will lower that and they also there's studies numerous studies that show that they induce plaque regression or stabilization so that it takes that that high-risk plaque that we talked about um and it converts it into a calcified plaque that's more stable less likely to cause a heart attack and then there's epidemiologic studies like meaning like looking at large groups of people over time that show that the ones on the statins have a significantly
-	- {{youtube-timestamp 3345}} lower risk of death heart attack stroke Etc so there's the data showing benefits of studens is is just overwhelming that being said you know are other I mean not everybody can tolerate Statin I'm one I can't so far I mean I tried and I uh I had I I had full rabdo my alysis on a run uh from oh really so I quit the Staten yeah yeah I was doing one of your one of your runs it wasn't my fault was it yeah it was no it was the st's fault it wasn't my fault yeah right so yeah I had been taking the St for a couple of months and no problem and then I did like a uh low medium intensity 90minut run and was going downhill at a Brisk pace and all of a sudden I had to stop and I was like oh my this is unbelievable uh and I went in and got my blood levels checked and my CPK level was like several thousand like I can't remember it was really high and uh so yeah okay I stopped the Staten waited like a few days and I was fine I went back to
-	- {{youtube-timestamp 3410}} running no big deal I mean it's not like any major damage was caused so I think people get a little too emotional um do I I mean people yes there's about recognized incidence of about uh 5% of patients re maybe 10% uh cannot tolerate Statin because of the muscle uh pain issue does statins cause dementia no that's not true that's um dist STS cause other no they in fact they probably do good they do raise blood glucose a tiny bit so there is that that whole thing but is it enough to cause diabetes probably not it raises your blood glucose by about 1% or something like that according to most studies so it's really probably not significant so um you know it's a tool I was think statins are a tool to use to reduce your risk but it's not the only tool there was a big study that came out recently that showed that bempedoic acid which you might have heard of it's called nexletol um came out that's a drug that came out just about three four years ago and it
-	- {{youtube-timestamp 3469}} actually did just as well as statens in terms of reducing uh outcomes and acts on a different pathway Works higher up on the cholesterol synthesis pathway in the liver so it blocks the liver from making cholesterol in a different totally different way it does not cause any muscle problems at all so you can take bidic acid if you don't want to take a Statin uh probably does the same benefit there's Zia which works under totally and that's cheap that came out like a while ago it's generic now that works not as well but it does something does it it's probably beneficial for reducing risk um then there's other options there's this drug the pcsk5 Inhibitors which are injectable which is a little bit of a hurdle for some people but once every two weeks you inject yourself with this drug that block it's a long story of how it works but basically it lowers cholesterol more than stattin very expensive but it does work and it's got no side effects pretty
-	- {{youtube-timestamp 3526}} much so there are other options out there um so I always try to work with when I have a patient who says that they don't want to take a stat and I say like you know let's talk about different options also there's different Statin right I mean you can do a lot of people do they get away with doing a um a lower dose of a more quote milder stattin there are milder ones that are water soluble that leave your body quicker um and you can do that you can do it twice a week or three times a week I have a lot of patients who take statins three times a week and have no problem um so there's a lot of different uh ways to skin that cat of getting your apob B level as low as possible ible um it's not like I mean I also use lower doses I mean a lot of doctors I see give way too much high doses of statens which are a lot higher risk of causing side effects I some somebody comes into my office on like 80 milligrams of lipor I'm like Jesus why there's no IM it's not
-	- {{youtube-timestamp 3583}} necessary just you can give a low dose and they'll be fine and the risk is a lot lower so is there uh it sounds like this is probably would just be a temporary solution because it sounds like we're we're we're continually developing this sort of a therapy to a point where eventually we'll have something that has all I shouldn't say all but like it has like so many benefits and the trade-offs are so slow it' be silly not to do it type of a scenario but if someone were to say have a situation like you did where they were having muscle issues with the Statin but it was by and large very proactive for their cardiovascular health would you be able to do like a could you dose it on like an offseason like you're taking a break from running or maybe you're reducing training and then get some benefit and then phase out of it during your Peak training when it would maybe be problematic that's a clever idea I've never thought of that uh sure I mean you
-	- {{youtube-timestamp 3637}} can try it I mean there's no you can definitely do that you can Cycle Therapy or you can switch around yeah you could do that I don't know I mean my experience is that if you're going to have if you have full-blown I me there's a difference between muscle pain like just a nak in pain and full-blown like lab uh Labs that show Muscle injury rabo RIS that's that's a little bit more concerning because if you have rabdo then you can injure your kidneys you can have other issues that happen from that so I don't know if I would screw around with it too much if you had rabdo but if you just had muscle pain then um that's a lot milder then sure you can and there are ways to mitigate that too uh studies show that if you have uh muscle pain from statens check thyroid because that's associated with a higher risk of problems and check your vitamin D level because you have low vitamin D then that makes it higher risk so yeah I mean there's definitely ways to kind of
-	- {{youtube-timestamp 3695}} negotiate around that for sure I did want to touch on one of the thing you mentioned and that's apob as that has been something that's come up a lot more as sort of maybe a little bit I I've seen a bunch of different things I've seen like okay this is the number you really want to test it's not on a typical lipid profile so you sort of have to request it and I've seen other lipidologists suggest yeah it's a great test to get but it also correlates so nicely with some of the other stuff that really you can kind of pretty much predict your apob with some other stuff anyway you want to just talk about like you can yeah sure yeah so so apob is the that's what the atherogenic particle all the atherogenic I would say arenic again I should be careful atherogenic means something that causes plaque to build up so we say the word atherogenic so all of the atherogenic or bad uh uh uh lipid particles have apob attached to them so HDL is not atherogenic does not have
-	- {{youtube-timestamp 3755}} apob attached but vldl IDL uh triglycerides LD they all have um apob so if you just look at the apob number that's a lot simpler and easier then what you're what you're referring to is can you just like just look at the total cholesterol and people do What's called the non-hdl cholesterol so you take the total cholesterol and subtract HDL and then you're left with all the bad particles the reason why that's not as good as apob is it doesn't account for particle density so the fact is that you can have a lot of little dense particles and that's way worse than having um uh uh what's called light fluffy LDL particles that's not as bad so getting the apob number tells you the number of particles which tells you particle density which tells you more about risk so so when I look at a patient I really just want to know their apob level yeah I'll look at their triglycerides sure but it's not I mean that tells me something a little bit about their
-	- {{youtube-timestamp 3813}} metabolic Health but it's not that interesting it's not that important in terms of predicting their cardiac risk um if I I I really want to know how dense those lipid particles are because it's the dense lipid particles that do the damage right it's the little they're like little um baseballs somebody once wrote that they're like little baseballs being thrown at a window right if you throw a lot of baseballs at the window you're going to break the glass um and the more part the more of the baseballs you throw the more likely you're going to break the glass if you have light fluffy particles they're not like baseballs they're more like uh uh fluffy Beach volleyballs yeah they're beach balls they're much less likely to break the glass if you're um if you're smoking you're you're throwing stones now uh they're even denser and they're even worse right um so does that that that's kind of how I think about it so I just want to know the number of of baseball
-	- {{youtube-timestamp 3865}} sub of being thrown at my window yeah know that makes sense I just want to know I I just want to know my ail B level and um I want to get it as low as possible and however I get it down Statin are the most convenient and for goodness sake they've been well studied right I mean Statin have been out for like you know what what 40 years now 30 years so we know everything The Good the Bad and the Ugly about Statin and um and they're relatively cheap they're generic so you know that's that's your go-to now but if you can't take it no big deal yeah there's some other paths to explore for sure um for sure yeah so with apob B just maybe one step further with that if someone were to get their apob tested is there like a magic number that you would suggest it should be under this and does that number is there like the lower the better or is there a point where you said yeah going lower than this really doesn't matter anymore yeah so that's great so so this
-	- {{youtube-timestamp 3923}} seems to show that I mean for example like human babies have apob B level that is like crazy low it's like 20 or something and they're fine they they don't they're they're very healthy uh they develop normally their brains grow they they do fine so low apob is not bad right there's no such thing as too low nobody you you get your apob level down to 20 congratulations you're the same as a a human uh uh baby and you're fine so it's not like I wouldn't worry about it the problem is that you get into the point of diminishing returns right you get um you start pushing it lower and lower and lower you start getting side effects of drugs you start spending money that's not necessary you get drug interactions right maybe you're taking some other drug and then it interacts with whatever drug you're taking for your cholesterol and that can be a mess so um you know and then what I I try to individualize it like I like if you have a 90-year-old do you really care that
-	- {{youtube-timestamp 3981}} they're a be is super low probably not it's not going to make a whole lot of difference but if you have an a 20 or 30y old with a family history or calcium score that's positive and they have an APLE B level that's even a little bit elevated then you really want to jump on that you want to make it as low as possible because the idea is you want to lower the air as Peter AA talked about at once that you really want to lower the area under the curve right you don't want to have high exposure to apob over a long period of time so for younger people I'm a lot more aggressive so I want and if they're lower like they you know somebody like you like if you came in and and you're you're a young guy and you're exercising a lot you really don't want to be exposed to a high level of ail B for if you're we're assuming you're going to be alive to age 90 or 100 we don't want to have you exposed to that for a long period of time so I would want like you to have an AAL B
-	- {{youtube-timestamp 4033}} level of less than 50 okay for sure but if you're but if you're a uh if you're a 70-year-old and and you're otherwise pretty healthy then yeah I mean I would if you look at the textbooks they say the normal apal B is less than 90 and I would tolerate that if somebody's like you know lower risk and they're not going to they're already elderly then fine I'd settle for an AAL B level of of 80 or 90 it's no big deal that being said I I would say this that I don't abandon the elderly at all nobody should do that I mean uh if I have a older patient that's healthy and highly functional uh I'm still going to get their uh able will be level as low as possible because I don't want them to have a stroke right I mean I'm talking about you know I'm not I'm not saying I want them to be an athlete I don't I just want them to be healthy I want to keep them out of the hospital and um um so sure I would still treat them I just might not treat them quite as
-	- {{youtube-timestamp 4088}} aggressively interesting you know that all makes sense David this has been awesome I have learned I've learned a learned a bunch and I've had some questions kind of along these these topics of like I kind of had an idea of where I thought it was going but it's always nice to have have someone come in and kind of point to show exactly where that is and yeah I'm sure the listeners are going to love to hear some of this information and start exploring perhaps but uh other than that I mean we'll have to have you come back on down the road when you get pulled out of the lottery for western states and and go and experience that epic event yeah that's right yeah that's great yeah I don't think there are a lot of cardiologists qualifying for Western States so I'm kind of an odd odd breed there yeah yeah no you'll you'll be I'm sure one of few if any so that'll be that'll be fun uh awesome David do you want to share with the listeners where they can find you
-	- {{youtube-timestamp 4143}} are you on the internet anywhere social media I'm on the I'm on the yeah I do uh social media I'm on um Twitter and uh uh threads and uh uh Facebook and um uh I see patients and uh I'm uh love to see endurance athletes uh or Ultra Runners I have a few of them that have come in and that that's really fun so um yeah I mean I'm happy to see people who aren't even sick I mean I'm happy to talk about like Risk reduction instead of just illness that's always a fun change for me yeah and you're up in Eugene in Eugene Oregon yeah cool and is your does your business do only inperson stuff or do you have any sort of online type of stuff that people can access oh wow uh at present no I'm it's not my business I'm employed by a big hospital okay gotta Health it's a big it's a big um uh Health System here in uh the Pacific Northwest so I I work for them but I see patience and I you can find me online and uh go through that way but um
-	- {{youtube-timestamp 4203}} no I don't do remote stuff now that coid has kind of died down I don't do that right at presently but I could think about it in the future it's a good idea I'm just imagining all these Ultra Runners looking for your consultation oh jeez man no uh no David it's been great to have you on thanks a bunch for uh giving me some of your time today and have a great rest of the day well thank you very much excellent thanks all right everyone if you're still here you're sticking around to hear about how I use the show sponsor element electrolytes and Delta G ketones for element they make an electrolyte supplement so what I know about me is that I lose 614 milligram of electrolytes per liter of fluid loss so what that means is if I go out for a run and I lose 2 L of sweat then I'm also going to lose roughly 1,28 mg of electrolytes with it which ironically happens to be about one packet of element so what I likely will do is if I'm going out for a longer
-	- {{youtube-timestamp 4269}} training session or I'm going to be out in the Heat and sweating a lot I'm going to supplement the fluid intake I have with electrolyte to make sure I have that stuff in Balance the way this usually looks for me is I'll wake up in the morning and I'll have a cup of coffee and I'll put half one of those packets in with my coffee it will be one of their chocolate flavors though because it's coffee after all I'm not going to stick one of the fruity flavors in there so that gets me kicked off then what happens is I go out for the workout and then I am drinking basically to thirst but I am also targeting some numbers at times when it's hot enough and I know what my sweat loss is but generally speaking for every liter of fluid I'm taking in I'm matching that with 614 Mig of electrolytes to make sure I'm staying on top of that and remaining hydrated throughout that training session if you're interested in a deep dive and figuring out more about
-	- {{youtube-timestamp 4320}} your fluid loss and electrolyte needs I actually have a couple podcast episodes that might be interesting to you one is episode 358 with Andy blow where I go over all things hydration and he talks about how I came up with that 614 milligram loss number and how you can maybe find out about yours as well as how much fluid you are losing with some simple atome tests also I did an episode a while back episode 300 which is just titled personalizing workout hydration so check out both of those if you're interested in doing a deep dive into your hydration and electrolyte needs something new I added to my training and racing this year are exogenous ketones the research for exogenous ketones is still in its early stages but there is a lot coming out and it is getting more convincing in my opinion to the degree where I wanted to try it out I actually stress tested it during a 15-hour 100 mile run at the Rocky Raccoon 100 earli this year as a
-	- {{youtube-timestamp 4378}} way to confirm whether it was something I was going to include in my racing protocol one thing I was a little nervous about with exogenous ketones like I am with anything I'm ingesting during an ultramarathon is what is it going to do to digestion I was interested in the recovery research for some time now with exogenous ketones and there are some newer research studies now that suggest it could also have some performance applications as well if you're able to tolerate it and get it in the right dose so when I decided to try out I went with Delta G ketones because they are the Ketone eser that basically all the research that has promising effects is tied to and it's their formula that's being used in those research studies so a lot of times you'll just go and look for an exogenous Ketone and there's all sorts of potential issues with that whether it's a dosage or just an incorrect type and it's not actually going to do what the
-	- {{youtube-timestamp 4427}} research suggests it would do so to me it was looking at if I want to potentially get get the benefits that these could be bringing I need to be using the one that they're actually showing the research with so that was Delta G ketones they actually received the DARPA funding and Grant to actually put together that formul so like I said in the the intro message they have 50 plus published studies and are part of 20 plus ongoing studies my protocol with this right now and this is something where I am evolving as I kind of do more with it but at the moment I'll do a bottle of their Ketone performance Delta G Performance and that is their little blue bottle so I'll take one of those about 20 minutes before a big key training session and that's it if it's a race day though I'll do that same protocol but I will take another bottle about every 3 hours after that so if I'm doing something that's longer duration like that 15h hour Rocky Raccoon effort
-	- {{youtube-timestamp 4484}} I just described I would be doing that again at 3 69 and 12 during that particular performance so like I said in the intro if you want to chat with one of their experts you can actually go to deltag gon.com and they have a consultation service there right now where they will help you understand the research and whether your lifestyle is even something that they would would be worth considering it for so if you want to get a little more information on that that option is available to you links to both Delta G ketones and element electrolytes can be found in the show notes as well as at Zack bit.com hpos sponsors thanks for tuning into this episode of the human performance outliers podcast with Zack bitter
\ No newline at end of file
diff --git a/pages/Drawing/Tangles/Beeline.sync-conflict-20250817-085622-UULL5XD.md b/pages/Drawing/Tangles/Beeline.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 08dfbf6..0000000
--- a/pages/Drawing/Tangles/Beeline.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,5 +0,0 @@
----
-tags:
-  - zentagle
----
-![cf7bb08a18427da2e4d5952a39cd091a.png](attachments/cf7bb08a18427da2e4d5952a39cd091a.png)
diff --git a/pages/Drawing/Tangles/CBEELINE.sync-conflict-20250817-085629-UULL5XD.md b/pages/Drawing/Tangles/CBEELINE.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index b5ded56..0000000
--- a/pages/Drawing/Tangles/CBEELINE.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
----
-title: CBEELINE
-date: 2024-01-25 13:28:02
-tags:
-  - zentagle
----
-![[Pasted image 20240125132812.png]]
diff --git a/pages/Drawing/Tangles/Jaz.sync-conflict-20250817-085618-UULL5XD.md b/pages/Drawing/Tangles/Jaz.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 640040e..0000000
--- a/pages/Drawing/Tangles/Jaz.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,5 +0,0 @@
----
-tags:
-  - zentagle
----
-![[Pasted image 20240125133010.png]]
diff --git a/pages/Drawing/Tangles/Sevens.sync-conflict-20250817-085610-UULL5XD.md b/pages/Drawing/Tangles/Sevens.sync-conflict-20250817-085610-UULL5XD.md
deleted file mode 100644
index f79a547..0000000
--- a/pages/Drawing/Tangles/Sevens.sync-conflict-20250817-085610-UULL5XD.md
+++ /dev/null
@@ -1,5 +0,0 @@
----
-tags:
-  - zentagle
----
-![c023144c0c8d78c053c3b2d3877586ea.png](attachments/c023144c0c8d78c053c3b2d3877586ea.png)
diff --git a/pages/Drawing/Tangles/SweetPea.sync-conflict-20250817-085618-UULL5XD.md b/pages/Drawing/Tangles/SweetPea.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 5797fd5..0000000
--- a/pages/Drawing/Tangles/SweetPea.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
----
-title: SweetPea
-date: 2024-01-25 13:31:12
-tags:
-  - zentagle
----
-![[Pasted image 20240125133141.png]]![[Pasted image 20240125133147.png]]
diff --git a/pages/Drawing/Tangles/b-jazzy.sync-conflict-20250817-085608-UULL5XD.md b/pages/Drawing/Tangles/b-jazzy.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index 3e343e5..0000000
--- a/pages/Drawing/Tangles/b-jazzy.sync-conflict-20250817-085608-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
----
-title: Untitledb-jazzy
-date: 2024-01-25 13:30:52
-tags:
-  - zentagle
----
-![[Pasted image 20240125133101.png]]
diff --git a/pages/End to End VoIP stats.sync-conflict-20250817-085606-UULL5XD.md b/pages/End to End VoIP stats.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index 7c3af8b..0000000
--- a/pages/End to End VoIP stats.sync-conflict-20250817-085606-UULL5XD.md	
+++ /dev/null
@@ -1,46 +0,0 @@
-- ![438.pdf](../assets/438_1725987627705_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [x] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [x] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [x] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [x] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) outline a simple but effective solution to the problem of being able to provide statistics on end-to-end RTP streams by modifying the header to include a synchronized timestamp. This solution while simple, seems to provide adequate data for further analysis, and doesn't appear to have any obvious issues (assuming a local NTP server providing reasonable sync resolution).
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/pages/Fall; or, Dodge in Hell.sync-conflict-20250817-085624-UULL5XD.md b/pages/Fall; or, Dodge in Hell.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 348fb54..0000000
--- a/pages/Fall; or, Dodge in Hell.sync-conflict-20250817-085624-UULL5XD.md	
+++ /dev/null
@@ -1,8 +0,0 @@
----
-tags: [[books]]
----
-
-- id:: 65bd1ed6-61fb-4042-8a83-fdb712e476bf
-  > "People are hardwired to think I'm terms of narrative"
-- id:: 65bd23b2-88bf-485a-b88e-342498780da5
-  > Qualia are only part of it. I get those from the visuals, the movement, the air currents. But it turns out that we are wired for intersubjectivity. Our perception of reality is as much social as it is personal. Why are we disturbed by psychotics? Because they see and hear things we don’t, and that’s just wrong. Why do prisoners in solitary confinement go nuts? Because they don’t have others to confirm their perceptions. #quote [[Fall; or, Dodge in Hell]] [[Neal Stephenson]]
\ No newline at end of file
diff --git a/pages/Family.sync-conflict-20250817-085629-UULL5XD.md b/pages/Family.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 1c5936c..0000000
--- a/pages/Family.sync-conflict-20250817-085629-UULL5XD.md
+++ /dev/null
@@ -1,129 +0,0 @@
-query-table:: true
-query-sort-by:: birthday
-query-sort-desc:: true
-query-properties:: [:birthday :who :page]
-#+BEGIN_QUERY
-{
- :query [:find (pull ?page [*]) ?birth-ddmm
-         :keys people birthday
-         :in $ ?start ?next
-         :where
-         [?page :block/name _]
-         [?page :block/properties ?prop]
-         [(get ?prop :birthday) ?birth]
-         [?jpb :block/journal? true]
-         [?jpb :block/original-name ?jbp-name]
-         [(contains? ?birth ?jbp-name)]
-         [?jpb :block/journal-day ?birth-int]
-         [(str ?birth-int) ?birth-str]
-         [(str ?start) ?start-str]
-         ;[(str ?next) ?next-str]
-         [(re-pattern \"\\d{4}(\\d{4})\") ?rx]
-         [(re-pattern \"(\\d{4})\\d{4}\") ?rx2]
-         [(re-matches ?rx ?birth-str) [_ ?birth-ddmm]]
-         [(re-matches ?rx2 ?start-str) [_ ?this-year]]
-         [(str ?this-year ?birth-ddmm) ?this-y-birth]
-         [(* 1 ?this-y-birth) ?this-y-birth-num]
-         [(< ?this-y-birth-num ?next)]
-         [(>= ?this-y-birth-num ?start)]
-       ]
- :inputs [:today :30d-after]
- :result-transform (fn [res] 
-    (sort-by (fn [s] (get-in s [:block/properties :birthday-int])) (map (fn [m] 
-       (update (:people m) :block/properties 
-           (fn [u] (assoc u :birthday-int (get-in m [:birthday]))
-           ))
-    ) res))
- )
-}
-#+END_QUERY
-
--
-- query-table:: true
-  query-properties:: [:birthday :page]
-  #+BEGIN_QUERY
-  {:title "🎂 Birthday"
-    :query [:find (pull ?b [*])
-      :in $ ?today
-      :where
-        [?b :block/properties ?prop]
-        [(get ?prop :birthday) ?birth]
-        [?j :block/journal-day ?birthint]
-        [?j :block/original-name ?jname]
-        [(contains? ?birth ?jname)]
-        [(str ?birthint) ?birthstr]
-        [(subs ?birthstr 4) ?birthmd]
-        [(str ?today) ?td]
-        [(subs ?td 4) ?todaymd]
-        [(= ?birthmd ?todaymd)]
-        [?b :block/page ?p]
-  ]
-  :inputs [:today]
-  :collapsed? false}
-  #+END_QUERY
--
--
--
--
--
-- #+BEGIN_QUERY
-  {:title "🎂 UPCOMING BIRTHDAYS"
-    :query [:find (pull ?h [*])
-            :in $ ?start ?next
-            :where
-            [?h :block/scheduled ?d]
-            [?p :block/name "birthday"]
-            [?b :block/ref-pages ?p]
-            [(mod ?start 10000) ?start-without-year]
-            [(mod ?next 10000) ?next-without-year]
-            [(mod ?d 10000) ?block-scheduled-without-year]
-            [(> ?block-scheduled-without-year ?start-without-year)]
-            [(< ?block-scheduled-without-year ?next-without-year)]
-            ]
-    :inputs [:today :30d-after]
-    :collapsed? false}
-  #+END_QUERY
-- #+BEGIN_QUERY
-  {:title "🎂 Birthday"
-    :query [:find (pull ?b [*])
-      :in $ ?today
-      :where
-        [?b :block/properties ?prop]
-        [(get ?prop :birthday) ?birth]
-        [?j :block/journal-day ?birthint]
-        [?j :block/original-name ?jname]
-        [(contains? ?birth ?jname)]
-        [(str ?birthint) ?birthstr]
-        [(subs ?birthstr 4) ?birthmd]
-        [(str ?today) ?td]
-        [(subs ?td 4) ?todaymd]
-        [(= ?birthmd ?todaymd)]
-        [?b :block/page ?p]
-  ]
-  :inputs [:today]
-  :collapsed? false}
-  #+END_QUERY
--
-- query-sort-by:: page
-  query-table:: true
-  query-sort-desc:: true
-  query-properties:: [:page :birthday]
-  #+BEGIN_QUERY
-  {:title "🎂 Next birthdays 🎂"
-   :query
-   [:find
-     ?birthday ?page
-    :in $ ?start ?next
-    :where
-    [?b :block/properties ?properties]
-    [(get ?properties :birthday) ?birthday]
-    [?b :block/left ?page]
-    [?b :block/ref-pages ?p]
-    [?p :block/journal? true]
-    [?p :block/journal-day ?d]
-    [(< ?d ?next)]
-    [(>= ?d ?start)]]
-   :table-view? true
-   :inputs [:today :364-after]}
-  #+END_QUERY
--
\ No newline at end of file
diff --git a/pages/Fitness/Cycling/Bikes.sync-conflict-20250817-085616-UULL5XD.md b/pages/Fitness/Cycling/Bikes.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index ffbfe8b..0000000
--- a/pages/Fitness/Cycling/Bikes.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,36 +0,0 @@
-Melb to Adelaide in one ride. Fixie 48/19.
-Tour Divide
-	Seven Evergreen SL (40:20T gearing)
-	32t Absolute Black oval chain ring and 18t
-	 36-18T - 54.49
-	 34x17T - 54.49
-	 32x16T - 54.49
-     32×17 - 51.22
-
-![[Pasted image 20230913114626.png]]
-![[Pasted image 20230913114856.png]]
-![[Pasted image 20230913114646.png]]
-https://bikepacking.com/news/alexandera-houchin-2023-tour-divide-singlespeed-record/
-Alexandera rode a titanium Chumba Yaupon set up with a 34 x 17t gear combination this year. For those crunching numbers, that gearing added about three gear inches to her 36 x 19t 2019 setup (58.38 vs. 55.31). She mentioned suffering on this stout gear early on in the race as she tackled the steep sections in Montana and Wyoming. However, she settled into it and eventually passed her record pace and stayed ahead of it for the second half of the race.
-
-https://bikepacking.com/news/kyle-peterson-2023-tour-divide-singlespeed/
-Kyle rode through the night and came within three hours of the fastest singlespeed time from last year’s event. That was from Andrew Strempke, who happened to be running the same 32 x 16T gearing that Kyle had on his Salsa Ti Timberjack. If you want to learn more about Kyle’s rig, you can find it [in the roundup here](https://bikepacking.com/bikes/rigs-of-the-2023-tour-divide-part-2/). Congrats, Kyle!
-
-
-
-
-![[Pasted image 20230805200756.png]]
-
-![[Pasted image 20230805200813.png]]
-
-
-1x crankset, 40t max, Race Face/Easton 51 mm chainline, single speed only
-
-![[Pasted image 20230805215325.png]]
-
-![[Pasted image 20230807124637.png]]
-
-![[Pasted image 20230807124701.png]]
-
--
-- ![image.png](../../../assets/image_1712077938427_0.png)
\ No newline at end of file
diff --git a/pages/Fitness/Cycling/Cue Sheets and Directions for the Empire State Trail.sync-conflict-20250817-085629-UULL5XD.md b/pages/Fitness/Cycling/Cue Sheets and Directions for the Empire State Trail.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index 4282c0b..0000000
--- a/pages/Fitness/Cycling/Cue Sheets and Directions for the Empire State Trail.sync-conflict-20250817-085629-UULL5XD.md	
+++ /dev/null
@@ -1,98 +0,0 @@
----
-created: 2023-05-12T15:49:51 (UTC -04:00)
-tags: [Empire State Trail,directions,cue sheets]
-source: https://bikeempirestate.com/cue-sheets.aspx
-author: 
----
-
-- Cue Sheets and Directions for the Empire State Trail
-  
-  > ## Excerpt
-  > Erie Canalway Information
-  
-  ---
-  Need directions? New York State has provided cue sheets with detailed route instructions for the entire Empire State Trail. Scroll down and click any link below for a PDF with a map and turn-by-turn descriptions of the Empire Trail route.
-  
-  ![](https://bikeempirestate.com/ic/empire-erie.png)
-  
-  Erie Canalway Section
-  
-  29 segments
-  
-  367 miles
-  
-  ![](https://bikeempirestate.com/ic/empire-hudson.png)
-  
-  Hudson Valley Section
-  
-  19 segments
-  
-  199.5 miles
-  
-  ![](https://bikeempirestate.com/ic/empire-champlain.png)
-  
-  Champlain Valley Section
-  
-  13 segments
-  
-  198 miles
-  
-  ![Lower Manhattan](https://bikeempirestate.com/i/c/lower-manhattan.JPG)
-  
-  ![Erie Canal](https://bikeempirestate.com/ic/empire-erie.png)
-  
-  ![west](https://bikeempirestate.com/ic/east-32.png)west to east
-  
-  ![east](https://bikeempirestate.com/ic/west-32.png)east to west
-  
-  Length
-  
-  ![Hudson Valley](https://bikeempirestate.com/ic/empire-hudson.png)
-  
-  ![south](https://bikeempirestate.com/ic/north-32.png)south to north
-  
-  ![north](https://bikeempirestate.com/ic/south-32.png)north to south
-  
-  Length
-  
-  ![Champlain Valley](https://bikeempirestate.com/ic/empire-champlain.png)
-  
-  ![south](https://bikeempirestate.com/ic/north-32.png)south to north
-  
-  ![north](https://bikeempirestate.com/ic/south-32.png)north to south
-  
-  Length
-  
-  Champlain Valley
-  
-  10 miles
-  
-  Champlain Valley
-  
-  19 miles
-  
-  Champlain Valley
-  
-  12 miles
-  
-  Champlain Valley
-  
-  24 miles
-  
-  Champlain Valley
-  
-  27 miles
-  
-  Champlain Valley
-  
-  30 miles
-  
-  Champlain Valley
-  
-  15 miles
-  
-  Champlain Valley
-  
-  27 miles
-  
-  ![share](https://bikeempirestate.com/ic/share-32.png) **Share** this web page: [![Facebook](https://bikeempirestate.com/i/facebook30.gif)](https://www.facebook.com/share.php?u=https://BikeEmpireState.com/cue-sheets.aspx)
\ No newline at end of file
diff --git a/pages/Fitness/Cycling/GDMBR  bikepacking - notes1.sync-conflict-20250817-085623-UULL5XD.md b/pages/Fitness/Cycling/GDMBR  bikepacking - notes1.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 8439328..0000000
--- a/pages/Fitness/Cycling/GDMBR  bikepacking - notes1.sync-conflict-20250817-085623-UULL5XD.md	
+++ /dev/null
@@ -1,13 +0,0 @@
----
-page-title: \"GDMBR : bikepacking\"
-url: https://old.reddit.com/r/bikepacking/comments/18fih5j/gdmbr/
-date: 2023-12-11 09:48:17
-tags:
-  - bikepacking
----
-
-> Mostly subtractions for me. Consider buying the physical maps. Not totally necessary but when fellow riders pulled them out I pounced whenever I could. I did buy a bell in Jasper and sounded like an ice cream truck for a few thousand miles. Front of handlebar bag gets the most jiggle. It did warn a grizzly just off the road south of Spray Lake in time for me to turn around for a few minutes before continuing on. A black bear a few minutes later in a similar position couldn't be bothered to look up. Oh, bring an extra presta valve stem or 2 when the top thingy breaks off and/or make sure your spare tubes have removeable ones to use if necessary (transfer back to tube if needed). I had zero flats with tubeless Mezcals but did add/subtract air frequently on dirt/pavement which is when I broke my valve stem. My master link broke somewhere between Pinedale and Atlantic City where I noticed it hanging on but split. Having a few extras, I was back on the road in 10 minutes without further issue. Lube chain daily. Mine shows basically no wear after entire trip but looked dry after each day. Squirt doesn't last that long in dusty dry conditions.
-> 
-> I sent my cook kit and Kindle home after a week after not using them. Cooking takes too much time for ME when I could eat a few bars and drink cold instant coffee and instant horchata mix made the night before (try it!) in seconds while breaking camp. Tortillas with various smears, unfrozen burritos, towns for various meals. I usually got on the road by 6 or 7 to minimize heat, wind and get a lot of miles in before noon in case of weather but also to get to camp/hotel at a decent time to relax a bit. I used the Kindle once but mostly found myself using my phone in the tent to plan the next day or two for 15 minutes or so before I fell asleep. If you plan to ride more leisurely a Kindle might be nice. I averaged 66 miles a day for 46 days and didn't usually have a lot of time after chatting, setting up camp, eating etc.
-> 
-> Lastly, have your food hang plan sorted and practice. All the campgrounds have hardened cabinets, but wild camping you must hang. I found not a single person along the way hung their food properly or were unable to due to lack of a suitable tree. Thus probably the best is an Ursack. I brought a BV500 (already owned) on my rack which held all my food on the bike and served as a chair a few times.
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----
-created: 2024-01-17T10:36:31 (UTC -05:00)
-tags:
-  - bikepacking
-source: https://www.adventurecycling.org/blog/practical-advice-for-the-great-divide-mountain-bike-route/
-author: Alissa Bell
----
-
-- Practical Advice for the Great Divide Mountain Bike Route | Adventure Cycling Association
-  
-  > ## Excerpt
-  > When you're planning on bikepacking the Great Divide Mountain Bike Route, read these top tips to get ready for this incredible bicycle adventure.
-  
-  ---
-  As my wheels rolled along its roads, the Great Divide Mountain Bike Route (GDMBR) offered constant reminders that I was not alone. I had come for this, in part, after a year of isolation that left me craving the community of a well-traveled route. I chatted with every cyclist I met and delighted in signs of their presence, from tire tracks in the dust to matter-of-fact greetings from convenience store employees, totally unfazed as I filled grubby arms with packets of mini donuts and powdered mashed potatoes. 
-  
-  I was one of a few thousand people to ride the [GDMBR](https://www.adventurecycling.org/routes-and-maps/adventure-cycling-route-network/great-divide-mountain-bike-route/) in 2021 alone. My experience was very ordinary, statistically speaking. Yet a long journey has a way of turning everyone into an expert. After 2,700 miles, about 1,600 solo and 1,100 shared with my husband, I am a connoisseur of the Divide’s quirks. I can go on and on about the many varietals of gravel (“chunky and lightly washboarded, with a not-so-smooth finish”), the predictable unpredictability of Rocky Mountain weather, and the ebb and flow of cheeseburger availability.  
-  
-  If you and I found ourselves chatting around a campfire and the Great Divide piqued your interest, I would offer the advice in this article. It turned out to be key in crafting the mood and rhythm I wanted for my trip. But people have ridden the Divide in almost every style and pace imaginable, on every kind of bike, with all kinds of gear and a wide range of experience levels. So take this advice in the spirit in which it’s offered: as an invitation to consider what you want from your own ride, and some practical tips to help you make it happen.
-- Don’t be afraid to go against the grain.
-  
-  Traditionally the GDMBR runs southbound from Canada to Mexico. Starting in the mountains and finishing in the desert means it’s all downhill, right? (Just kidding — definitely not!) 
-  
-  Each year a small but growing number of renegades start at Antelope Wells in the south and pedal north, like salmon swimming upstream. I was one of them, hoping to arrive at the Canadian border shortly after it opened to tourists for the first time in over a year. 
-  
-  During my original research, riding NOBO (northbound) sounded scary. Seasoned bikepackers noted that winds blow from north to south and climbs are steeper on the southern side. That sounded bad. Would I be fighting my way north against constant unrelenting headwinds and unrideable climbs? 
-  
-  As it turned out, not really. Though I’ve never ridden southbound to compare, riding northbound worked fine for me. I did fight nasty headwinds in parts of Wyoming and southern Montana and I certainly pushed my bike up some steep climbs, but for every mile of headwind or hike-a-bike, I also enjoyed hours of friendly weather and gradual grades. Judging from roadside chats with southbounders, they had their share of headwinds and steep climbs too. It seems, at least for those of us not racing, that northbound-specific difficulties are lost in the noise of other variable conditions.
-  
-  Riding northbound has its own advantages, even in a normal year when borders are open. If an earlier start (late May or early June) works better for your schedule, you’ll have a little longer — until southern Colorado — before worrying about lingering snow in the mountains. Thanks to New Mexico’s remote and challenging roads you’ll have some of the longest food and water carries and toughest climbs behind you early. And you’ll begin in the desert and finish in the most dramatic mountains on the route, the Canadian Rockies. 
-  
-  Socially speaking, riding northbound has its own flavor. You may leapfrog with a fellow northbounder every few days, but you’ll cross paths with a southbounder every few hours in the height of riding season. This creates a fun communal sense that many people are out on the route, but you’ll only see most of them once. Pro or con? That depends on your style.
-  
-  Ultimately, the hardest part about riding northbound may have been mentally reversing all the directions and waypoints! Fortunately, the [Adventure Cycling maps and GPX data](https://www.adventurecycling.org/cyclosource-store/route-maps/great-divide-mountain-bike-route/) are both available in northbound versions, but the [McCoy Guidebook](https://www.adventurecycling.org/cyclosource-store/everything-else/sp/cycling-the-great-divide/) and a majority of [riders’ journals](https://bikesleepbike.com/routes/Great%20Divide%20Mountain%20Bike%20Route) are not. As a bonus, you’ll get to know the route a little better through the mental effort of reversing these narratives.
-  
-  ![Alissa's loaded bike rests upright against a picnic table next to a mountain lake. The lake is surrounded by pine trees with a backdrop of sharp, rocky mountains that are lit by the setting sun.](https://www.adventurecycling.org/sites/default/assets/Image/blog/2022_Blog/Practical-Advice-for-the-Great-Divide-Mountain-Bike-Route/Alissa-Bell_Buller-Lake-Alberta_small.jpg)
-  
-  Alissa's last night on the Divide at Buller Lake, Alberta, near the starting point for many southbounders. 
-  
-  Alissa Bell
-- Budget extra time, but not because you’re slow.
-  
-  “How long will it take?” is perhaps the most common question would-be GDMBR riders ask. It’s tough to answer, in part thanks to all the speedy folks who race the Tour Divide. The winner will likely finish at the Mexico border around two weeks after they start from Banff! That pace is not attainable, and certainly not enjoyable, for almost all of us mere mortals.
-  
-  For those of us riding at “touring pace” — sleeping more than a few hours each night and sometimes eating food while not pedaling — the range is still large. Fast-and-light enthusiasts might aim to ride the Divide in one month, and lovers of leisurely side trips and relaxed mornings could easily fill three. 
-  
-  My own ride spanned two months, which is a smidge toward the relaxed side of typical. I averaged 50 miles per day with a rest day roughly once each week, with a longest day of nearly 80 miles and a shortest of 30. I certainly could have ridden faster and sometimes felt tempted, but the GDMBR reinforced an important lesson I’ve had to re-learn several times: the ideal pace of a long ride is about more than physical endurance and mental grit. 
-  
-  If you get a jolt of motivation from aggressive goals and perhaps have a short memory for suffering, you might be tempted to compress your GDMBR itinerary. I’m not one to discourage it; summer days are long and the miles are waiting! But it’s important to know that there’s a cost to this approach. If you’re looking for an unhurried experience, here’s my advice: **build in a week more than you think you’ll need**, especially if you’re new to long trips, unpaved riding, or both.
-  
-  Lest you assume this is a vote of no confidence in your abilities, let me clarify. Yes, having more time means you can ride slower, stop earlier, and rest more. No shame in any of that! There are also logistical benefits: you can wait out a storm, wait for the post office to open, or detour to fix a mechanical issue with (slightly) less stress. 
-  
-  Perhaps most importantly, slack in the schedule allows for savoring the simple joys of the Divide, which are just as resistant to advance scheduling as the challenges. When it hurts to tear yourself away from the perfect campsite or your new friends want to stay one more night in a pleasant town, you’ll feel free to indulge. There were times when the freedom to throw my daily mileage goal out the window and make the most of an unexpected opportunity felt like the sweetest luxury in the world.
-  
-  “But,” I hear you saying, “I have limited time off from work/school/life.” Completely understandable, and you’ll have to decide what feels best to you. Some people begin with a “see how far I can get” attitude and prioritize a pleasant pace over finishing the whole route. Others set an aggressive goal and relish in rising to the occasion. 
-  
-  Many people ride shorter sections as time allows, which is an excellent strategy. A number of section riders told me, with some envy in their voices, “I wish I had time to ride the whole thing like you are.” Sometimes though, I thought they had the right idea. Section riders can choose a more optimal weather window, still enjoy many of the benefits of a complete thru-ride, and probably remember each day a little more clearly when all is said and done.
-  
-  ![A couple dozen packages of gas station treats - everything from wraps to Pop Tarts - lays spread on an outdoor picnic table.](https://www.adventurecycling.org/sites/default/assets/Image/blog/2022_Blog/Practical-Advice-for-the-Great-Divide-Mountain-Bike-Route/Alissa-Bell_gas-station-food-small.jpg)
-  
-  Stocking up at a gas station along the route
-  
-  Alissa Bell
-- Pack light, whatever that means to you.
-  
-  One sunny and slightly smokey Wyoming afternoon, I crossed paths with two southbound riders in the space of a few hours. One sported an ultralight racing kit; I almost mistook him for a day rider. The other traveler rocked four fully loaded panniers. Both were, at the time, smiling. It seems you can ride the GDMBR with just about any gear setup.
-  
-  My own strategy — a lightweight-ish [gear list](https://exploringwild.com/great-divide-bikepacking-gear-list/) crammed into a soft-bag bikepacking setup — seemed to be a common compromise. I also saw plenty of rear racks with small panniers, or simple dry sacks and rubber straps. Fully loaded four pannier setups were less common and some of those riders took paved alternates around the roughest sections, but they seemed to still be having fun. If you do run a rack on the Divide — a totally reasonable way to go — make sure it’s a sturdy one and dab some threadlocker on those bolts so they don’t rattle loose when you least expect it.
-  
-  The biggest benefit of a bikepacking-style gear setup might be the difficulty of fitting everything in. The argument for [packing light](https://www.adventurecycling.org/blog/lighten-up-bikepacking/) makes itself on the steep climbs of the Gila, high passes of the San Juans, and challenging trails of Montana. Yet there are also many evenings to be enjoyed at camp, ideally in relative comfort. The elusive goal of the human-powered traveler is as obvious as ever: **carry everything you need and need (or at least really enjoy) everything you carry.** 
-  
-  Especially if the Divide is your first long-haul ride, it can be hard to know in advance what gear will end up languishing in the bottom of your bags. Fortunately you can make changes as you go. If you haven’t used an item in a week and it’s not intended for different conditions up ahead, consider mailing it home from the next post office you pass. There’s one in every town and they’ll have boxes and tape strips for sale. Just show up with an armload of stuff and walk out a few pounds lighter. 
-  
-  Similarly, if you’re on the fence about a “nice to have” item while packing, leave it with a helpful friend. You’ll probably forget all about it once you start but if you don’t, they can mail it to you via [General Delivery](https://faq.usps.com/s/article/What-is-General-Delivery). Even better, find a business you’ll be stopping at (RV park, hostel, general store) and call to see if they’ll hold a package for you; their hours are probably more flexible than the local post office. This also works well for sending yourself resupply packages of hard-to-find food and other consumables along the way.
-  
-  Before you pack or mail yourself every last item you could possibly need, remember that you’re not venturing into uninhabited wilderness. You’ll pass a small town every three to four days at most, usually more often, and a large town or city every week or two. Food, toiletries, laundromats, bike parts, and even outdoor gear are easy enough to find, especially if you’re not too picky. 
-  
-  ![Alissa's husband pushes his loaded bike up a steep, singletrack dirt track. Purple knapweed lines the track and pine trees sit at the top of the incline.](https://www.adventurecycling.org/sites/default/assets/Image/blog/2022_Blog/Practical-Advice-for-the-Great-Divide-Mountain-Bike-Route/Alissa-Bell_Pushing-Fleecer-Ridge-MT-small.jpg)
-  
-  Getting friendly with a hike-a-bike on Fleecer Ridge in Montana
-  
-  Alissa Bell
-- Resist the town vortex, at least sometimes.
-  
-  After a few days out in the woods, few things compare to the joy of rolling your hungry, grubby self into the oasis of a small town. A restaurant and motel — and, heaven on earth, a grocery store! — can feel like the only things you’ll ever need again in this lifetime.
-  
-  Hence the town vortex. Maybe it’s the physical comfort, social contact, or the feeling of achieving a measurable milestone of forward progress. Probably it’s mostly the food. Whatever the reason, it can be hard to drag ourselves away from a pleasant town once the chores are finished. Thus many Dividers hop from town to town, rolling in during the late afternoon and succumbing to the temptation of a comfy motel room for the night.
-  
-  I have nothing against comfy motel rooms! In fact, I adore them. But I do want to offer a suggestion that worked well for me: **Try, at least sometimes, to ride through towns and camp outside them**. If you plan to hit town in the middle of the day and mentally prepare to pedal out by mid-afternoon (after a hearty lunch, of course) it’ll be easier to resist the vortex. You’ll save a lot of money too! A room can easily set you back $120 or more in some towns, and finding one at the last minute can be stressful. 
-  
-  You can leave many towns on the Divide and be on [public land](https://bikepacking.com/plan/bikepackers-guide-to-public-lands/) within ten to twenty miles. The GDMBR passes through a smorgasbord of National Forest land ideal for free camping, and I spent approximately half my nights on the Divide taking advantage of it. Some were mandatory — no towns within reach — but many were by choice. There are opportunities throughout the whole route, but I thought northern New Mexico and the national forests of Colorado were especially delightful for their frequent, scenic, and grizzly-free camping options.
-  
-  On a fuzzier note, camping more often can make a big difference in the mood of your ride. For some of us, the bustle of towns can feel like a little much after so much open space. If you listen to your mind and body, you may be able to use camping as a tool to find your own rhythm. Town luxuries are even sweeter after a few nights out, and a quiet night under the stars can be even more rewarding after spending time in town.
-  
-  ![Alissa's tent sits under a pine tree in New Mexico, her bike leans against the tree. The sun sets in the background.](https://www.adventurecycling.org/sites/default/assets/Image/blog/2022_Blog/Practical-Advice-for-the-Great-Divide-Mountain-Bike-Route/Alissa-Bell_Dispersed-camping-NM_small.jpg)
-  
-  The perfect dispersed campsite in New Mexico
-  
-  Alissa Bell
-- Enjoy wild camping, but not at the places marked on the maps. 
-  
-  Dispersed camping, sometimes called wild camping, is one of my absolute favorite ways to camp. It’s more peaceful than a developed campground, offers more flexibility in daily distance, and costs zero money. Despite the lack of amenities like picnic tables and toilets, I’ll take a quiet night of dispersed camping over a busy campground almost every time.
-  
-  At first I expected to do my dispersed camping at the little brown tent icons marked “informal campground” in the Adventure Cycling GPX data. But often I would roll up and find a large dirt pullout, sometimes filled with RVs and perhaps littered with bits of broken glass. Eventually, I realized these sites are meant for RVs and car campers, and cyclists can do better. An “informal campground” means you’re on public land — either National Forest or Bureau of Land Management — where dispersed camping is legal. If the marked spot doesn’t have the right vibe you can probably find another that does.
-  
-  Especially when riding solo, my key to a relaxing night is being invisible from the road. I know most people are good but my primal wiring runs deep. I sleep better when I don’t have to wonder at 2 AM whether the driver of that passing truck saw my tent. So I nestle myself into the landscape in sneaky places — on top of a small hill, up a gentle ravine, or deep into sparse trees off a faint doubletrack — and enjoy the feeling of melding into natural surroundings for a night. If you can’t find good cover, a helpful tip is to camp on the insides of curves and uphill rather than downhill from the road. These spots are less likely to be swept by passing headlights.
-  
-  An important reminder that you’ve surely heard before: [Leave No Trace](https://lnt.org/why/7-principles/) skills are essential for this type of camping. This includes pitching shelter on a durable surface like dirt or pine needles instead of living plants, skipping a campfire if there isn’t already a fire ring or if a fire ban is in effect, packing out all trash and food scraps, and digging a proper 8” deep cathole if you can’t make it to the next pit toilet. Since much of the Great Divide is in bear territory, you’ll also want to use [bear-aware camping practices](https://www.adventurecycling.org/blog/how-to-be-bear-aware-when-bike-camping/).
-  
-  ![Alissa's tent sits on a wide, empty plain, the only company being some scrubby sagebrush. A blue sky expands overhead.](https://www.adventurecycling.org/sites/default/assets/Image/blog/2022_Blog/Practical-Advice-for-the-Great-Divide-Mountain-Bike-Route/Alissa-Bell_Wild-camping-Great-Basin-WY_small.jpg)
-  
-  Dispersed camping in the Great Basin of Wyoming
-  
-  Alissa Bell
-- Stay flexible and embrace the variety.
-  
-  The GDMBR is a constantly changing patchwork of roads, communities, and terrain. This keeps life interesting over thousands of miles but also requires careful attention. Twice-daily restaurants will transition to three-day food carries (and vice versa), plentiful surface water eventually gives way to the longest dry stretch on the route (hint: it’s not the Basin), and abundant camping vanishes unceremoniously into long sections of barren private land. As soon as you think you know what to expect, you’ll be surprised.  
-  
-  The best advice I can offer is to **embrace just-in-time planning**. It would be maddening and futile to precisely plan each day in advance but you also don’t want to roll out of town unprepared for what lies ahead. Even experienced riders need to remind ourselves of this balance from time to time.   
-  To give some structure to this process, answer these questions during each town stop or shortly before:
-- How many days until my next food resupply, and are there any restaurants in between?
-- How far until the next water source, and are there any extra-long water carries coming up?
-- What are some good potential camp locations for the next couple of nights, and are there any long stretches of private land?
-- What’s the weather forecast?
-- Any route closures or detours in the next section?
-- If you want a motel room in the next town, is it busy enough to require a reservation in advance?
-  
-  Just-in-time planning is helpful on the road, but you’ll also want to make smart decisions about gear before leaving home. Most importantly, you’ll need a **flexible cargo setup with variable capacity for food and water**. I usually carried one to two days of food but stretched to four days in northern New Mexico. Two liters of water was plenty in most places, but I carried six liters in the Great Basin and a challenging eight liters in the Gila National Forest south of Pie Town, NM. Details will depend on your pace, direction, and seasonal conditions, but all riders face a range of resupply needs throughout the route.
-  
-  There are plenty of ways to deal with this variety, but my strategy involved two 5L dry bags strapped into gear cages on my fork. I stuffed them to the max with food and water when necessary and squished them down to almost nothing when not needed. My extra water capacity came from two collapsible Platypus bottles and the 3L dirty bag from my water filter setup. For the times I didn’t want to deal with making everything fit on my bike, I carried a very helpful [small stuffable backpack](https://www.amazon.com/gp/product/B08JYCVSRL). 
-  
-  Though changing conditions kept me on my toes, mentally speaking, there was something emotionally freeing about it too. The weather, terrain, and my own mood all ebbed and flowed from one day and one mountain pass to the next. As sure as a perfect easy day could turn challenging, a challenge always eventually resolved. The more I learned to just relax into the rhythm of the ride, the better I felt. 
-  
-  ![Alissa's bike leans against the bank of the road, or what could be considered a road but also looks like a dry river bed - very rocky and rutted and torn up.](https://www.adventurecycling.org/sites/default/assets/Image/blog/2022_Blog/Practical-Advice-for-the-Great-Divide-Mountain-Bike-Route/Alissa-Bell_Rough-road-Abiqui-NM-small.jpg)
-  
-  A rough road south of Abiquiu, New Mexico, makes for slow travel.
-  
-  Alissa Bell
-- Final Tips
-  
-  Here are a few more practical ideas to tuck away in your mental seat bag or pannier for your GDMBR ride.
-  
-  **Take daily notes and pictures**, and don’t forget to include people you meet and places you stay along the way (in other words, not just scenery). Those early days on the Divide feel unforgettable but after a few weeks, they have a way of blurring together. 
-  
-  **Make the most of [healthy food](https://www.adventurecycling.org/blog/best-foods-for-bicycle-touring/) when you can find it**. In some sections of the Divide, you’ll eat from gas stations for days. Even delicious greasy town meals can lose their appeal after a while. When you do find a grocery store with a good selection, check in with your body to see what it’s craving. You might be surprised to find that the answer is a big crisp salad!
-  
-  **Enjoy cyclist-only lodging and camping**. Some of the most iconic places on the Divide — Toaster House, Brush Mountain Lodge, Llama Farm, and others — are legendary for their hospitality and the sense of community they foster. Many of my strongest connections and deepest conversations were enjoyed at these gathering places. Even when I was initially tempted to skip the social scene and camp alone in the woods instead, I always left feeling recharged and glad I had stopped by.
-  
-  **Make friends with [hike-a-bike](https://exploringwild.com/hike-a-bike/)**. There’s no shame in getting off to walk on a route like the Divide. Walking and pushing up a hill you can barely pedal is a smart way to save energy, prevent overuse injuries, and move cranky muscles and joints through a different range of motion.
-  
-  **Keep up-to-date on route conditions**. The GDMBR is a long stretch of wild land and things change fast out there. This [Facebook group](https://www.facebook.com/groups/1598465316864625/) and [this one](https://www.facebook.com/groups/825014527629477/) are active sources of information on water sources, fire closures, trail magic, lost and found gear, and all kinds of other helpful things. Be sure to also check the [Adventure Cycling addenda](https://www.adventurecycling.org/routes-and-maps/adventure-cycling-route-network/map-updates-and-corrections/) for route detours and updates to the services listed on the maps.
-  
-  **Most importantly, try not to stress**! When riding such a well-documented route it can feel like you’re supposed to know everything in advance and execute flawlessly. I would encourage you to soak up as much information as you want for both planning and entertainment purposes but don’t feel pressured to implement every bit of it. After all, it would be boring to have everything dialed from the very beginning! 
-  
-  There's nothing quite like the feeling of getting on your bike, pointing your wheels toward a distant international border, and starting to pedal. As a naturally resilient and resourceful human, you can feel good about your ability to work through whatever lies ahead. May the wind be at your back, the air clean and clear, and the climbs gradual. And even when none of those things are true, may you still find confidence, contentment, and community on the Great Divide.
\ No newline at end of file
diff --git a/pages/Fitness/Cycling/Sleeping Pads finder site.sync-conflict-20250817-085617-UULL5XD.md b/pages/Fitness/Cycling/Sleeping Pads finder site.sync-conflict-20250817-085617-UULL5XD.md
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+++ /dev/null
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----
-tags:
-  - bikepacking
----
-http://pads.parametrek.com/index.html?s_len=150,_&p_vol=_,_,inc
-
-
-from: https://old.reddit.com/r/bikepacking/comments/9v9hqs/smallest_packed_size_sleeping_pad/
diff --git a/pages/Fitness/Fueling.sync-conflict-20250817-085630-UULL5XD.md b/pages/Fitness/Fueling.sync-conflict-20250817-085630-UULL5XD.md
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-- ---
-  tags:
-	- [[keto]]
-	- #sfuels
-	    ---
-- How [[ZachBitter]]I fueled Javelina 100 !
-- 500 ml Bottles: 1 scoop SFUELS RACE+ ⅙ packet LMNT Electrolytes (165 mg) - 15x
-	- Calories: 110
-	- Carb: 15 g
-	- Fat: 4 g
-	- Protein: 3 g
-	- Sodium: 415 mg
-- 125 ml Bottles: 1 packet SFUELS PRIMED, ⅙ packet LMNT Electrolytes (165 mg) - 8x
-	- Caffeine: 80 mg
-	- Al-Carnitine: 1000 mg
-	- L-Taurine: 1000 mg
-	- Sodium: 165 mg
-- deltaG Ketones Performance 1 bottle (59 ml) - 3x
-	- Calories: 160
-	- Carb: 4 g
-	- Ketone Ester: 25 g
-- 500 ml Bottles: Water - 6x
-- 500 ml Bottles: Coke (diluted) - 3x
-	- Calories: 100
-	  Carb: 25 g
-	- Caffeine: 25 mg
-	- Sodium: 32 mg
-- Crackers: Bag - 4x
-	- Calories: 280
-	- Carb: 44 g
-	- Fat: 10 g
-	- Protein: 4 g
-	- Sodium: 270 mg
-- Fruit Slices Candy - 20x
-	- Calories: 45
-	- Carb: 11.5 g
-- Hard Candy - 5x
-	- Calories: 20
-	- Carb: 5 g
-- Totals:
-	- Calories: 4,550
-	- Carbs: 743 g
-	- Fat: 100 g
-	- Protein: 61 g
-	- Sodium: 7,641 mg
-	- Ketone Esters: 75g
-	- Fluid: 13,000 ml / 439.5 oz
-- 13 Hours 34 Minutes 8 Seconds
-	- Cals / Hour: 337
-	- Carbs / Hour: 55g
-	- Fluid / Hour: 963 ml per hour / 32.5 oz per hour
-- The distribution of the above totals over the five loop course can be found in my bio links. /spl
--
\ No newline at end of file
diff --git a/pages/Fitness/Keto substitute for running gels  ketogains.sync-conflict-20250817-085618-UULL5XD.md b/pages/Fitness/Keto substitute for running gels  ketogains.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index b6fdb5f..0000000
--- a/pages/Fitness/Keto substitute for running gels  ketogains.sync-conflict-20250817-085618-UULL5XD.md	
+++ /dev/null
@@ -1,177 +0,0 @@
----
-page-title: \"Keto substitute for running gels : ketogains\"
-url: https://old.reddit.com/r/ketogains/comments/6y4c3p/keto_substitute_for_running_gels/
-date: \"2023-11-16 09:45:33\"
----
-What is Ketogains?
-
-Ketogains is “a practical and evidence-based protocol with the goal of achieving optimal body composition and health. “
-
-Our core philosophy is based on three pillars:
-
-EDUCATION, EMPOWERMENT, ACHIEVEMENT.
-
-Our Mission: To help people achieve their fitness & health goals. To Change lives through education and empowerment.
-
-Our Vision: To become one of the most respected and trusted health sciences resources.
-
-Ketosis is a side effect of our general macro and micro recommendations for many, but NOT THE GOAL in itself:
-
-“Chase results, not Ketones” ®
-
-At Ketogains, we will teach you how to get into the best shape of your life while improving your health by following a low carb diet of whole, nutrient dense foods.
-
-We believe that through the process of becoming mentally and physically stronger we empower ourselves to become better in all areas of our lives.
-
-So, whether you want to gain strength and health, improve endurance and speed, or achieve a lean body, it can all be done with our approach.
-
-Welcome to KETOGAINS.
-
-**[www.Ketogains.com](http://www.ketogains.com/)**
-
-All advice here, comes mainly from respected scientific and sport / nutrition sources (Jeff Volek, Steven Phinney, Peter Attia, Lyle McDonald, Menno Henselmans, Ted Naiman, Robb Wolf, Mark Sisson, Bill Lagakos, - in no particular order-, et al.) and adapted toward our athletic endeavors.
-
-[.](https://old.reddit.com/r/ketogains/comments/6y4c3p/keto_substitute_for_running_gels/#//kfs-white)  
-***[KETOGAINS FAQ HERE](http://www.reddit.com/r/ketogains/wiki/index)***  
-[.](https://old.reddit.com/r/ketogains/comments/6y4c3p/keto_substitute_for_running_gels/#//kfs-white)
-
-- ***SUB RULES***
-- [The FAQ, read it.](http://i.imgur.com/fc4vt8f.png)
-- Before asking a question, use the search function to see if the topic has already been discussed.
-- When asking for help, provide: Total Weight, BF%. Height, Sex, Age, sport and for how long have you been following a ketogenic diet.
-- All progress posts must be accompanied by information relevant to ketogains - e.g. macros, workouts.
-- The Ketogains protocol is a SET protocol with SET guidelines, we don’t follow a classic “therapeutic approach” to ketosis nor ketogenic ratios: we follow macros in grams in accordance to a personal context. Be willing to learn, and “empty your cup”.
-- Many posts will be anecdotal but we strive for a scientific foundation - please differentiate accordingly. It's fine to say "I did X and Y happened" but when you're stating something like it's a universal truth, you should have a source.
-- No shitposts/off-topic/circle jerk/rants/memes/food porn outside of the daily.
-- Keep it positive and friendly. No slurs or harassment. A post doesn't have to strictly violate a rule to be worthy of being removed. Sometimes people get creative.
-    
-  
-  [.](https://old.reddit.com/r/ketogains/comments/6y4c3p/keto_substitute_for_running_gels/#//kfs-white)  
-  ***[KETOGAINS FAQ HERE](http://www.reddit.com/r/ketogains/wiki/index)***  
-  [.](https://old.reddit.com/r/ketogains/comments/6y4c3p/keto_substitute_for_running_gels/#//kfs-white)
-- ***Posting Guidelines***
-  
-  **What to post on the main board:**
-- Detailed troubleshooting posts if you already have experience with the sport you're asking about
-- Detailed progress posts that include your program/routine and what you generally did to get there
-- Ressources like articles, studies, interviews, etc. that are relevant to exercising on a ketogenic diet or to exercise in general
-- Detailed Program Reviews
-    
-  
-  **What to post in the daily:**
-- Simpler questions that don't warrant their own thread
-- Troubleshooting for novices
-- Form checks (Don't give advice if you're not lifting at the very least in a similar ballpark! Linking resources is fine.)
-- Community conversations (introduce yourself to the community or talk about what you did today, what your goals are, etc.)
-- Sharing progress pics, PR's, SV's, NSV's, etc.
-- Asking about or sharing meals/recipes
-- ***QUICK GUIDE***
-- **1.** Use the [Ketogains Macro Calculator](https://www.ketogains.com/calculator/) to set up your macros. Instructions are in the FAQ.
-- **2.** [The Ketogains Nutritional Hierarchy](http://ketogains.com/2016/06/ketogains-nutritional-hierarchy/)
-- **3.** [The Ketogains Food Pyramid](http://ketogains.com/2016/06/ketogains-food-pyramid/)
-- **4.** [The Ketogains Fat Loss Chart](http://ketogains.com/2016/09/ketogains-fat-loss-chart/)
-- **5.** To lose fat = Diet > Strength Training> > Cardio(HIIT > LISS) : Each one adds to the other, with diminishing results.
-- **6.** H2 O + Na + K + Mg: Remember your electrolytes - [Try LMNT](https://www.drinklmnt.com/product/LMNT-Recharge-electrolyte-drink?utm_source=ketogains&utm_medium=ketogains-services-tab&utm_campaign=LMNTRecharge&utm_term=electrolytes&utm_content=ketogains-website)
-- **7.** [The Ketogains Protocol in Nutshell](https://www.reddit.com/r/ketogains/comments/cx58nw/the_ketogains_protocol_in_a_nutshell)
-- **8.** [Get your KETOGAINS T-shirt!!!](http://ketogains.spreadshirt.com/)
-- ***Useful subs***
-  
-  [/r/keto](https://old.reddit.com/r/keto)
-  
-  [/r/ketoscience](https://old.reddit.com/r/ketoscience)
-  
-  [/r/leangains](https://old.reddit.com/r/leangains)
-  
-  [/r/gettingshredded](https://old.reddit.com/r/gettingshredded)
-  
-  [/r/fitness](https://old.reddit.com/r/fitness)
-  
-  [/r/AdvancedFitness](https://old.reddit.com/r/AdvancedFitness)
-  
-  [/r/bodybuilding](https://old.reddit.com/r/bodybuilding)
-  
-  [/r/weightroom](https://old.reddit.com/r/weightroom)
-  
-  [/r/bodyweightfitness](https://old.reddit.com/r/bodyweightfitness)
-  
-  [/r/bicycling](https://old.reddit.com/r/bicycling)
-  
-  [/r/supplements](https://old.reddit.com/r/supplements)
-  
-  [/r/c25k](https://old.reddit.com/r/c25k)
-  
-  [/r/paleo](https://old.reddit.com/r/paleo)
-  
-  [/r/zerocarb](https://old.reddit.com/r/zerocarb)
-- ***Useful Links***
-- [Ketogains Group on Facebook](https://www.facebook.com/groups/ketogains/)
-- [Ketogains Page on Facebook](https://www.facebook.com/ketogains)
-- [Ketogains Coaching & Consulting](https://ketogains.com/coachingconsulting/)
-- [Body Fat % Visual Estimation Guide](http://ketogains.com/2015/09/how-to-estimate-your-body-fat-percentage-bf/)
-- [Tape Measure: Navy Fat Calculator](http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy)
-- [Menno Henselmans PT Course](http://bayesianbodybuilding.com/pt-course/?ref=LsVllsnr)
-- ***Acronyms***
-  
-  ***n-RM***
-  
-  *n* rep max
-  
-  ***SS***
-  
-  Starting Strength
-  
-  ***PHAT***
-  
-  Power Hypertrophy Adaptive Training
-  
-  ***PPL***
-  
-  Push, Pull, Legs
-  
-  ***TM***
-  
-  Texas Method
-  
-  ***BoB***
-  
-  Boring but Big
-  
-  ***BWF***
-  
-  Bodyweight Fitness
-  
-  ***CC***
-  
-  Convict Conditioning
-  
-  ***IN***
-  
-  Insanity
-  
-  ***HIIT***
-  
-  H. Intensity Intvl. Training
-  
-  ***HAES***
-  
-  Health at Every Size
-  
-  ***BF%***
-  
-  Body Fat %
-  
-  ***IF***
-  
-  Intermittent Fasting
-  
-  ***C25K***
-  
-  Couch->5km running prog.
-  
-  ***S/C/TKD***
-  
-  Std./Cyclic/Targeted Ketogenic Diet
-  
-  ***LISS***
-  
-  Low Intensity Steady State
\ No newline at end of file
diff --git a/pages/Front Squat - 1 day a week program.sync-conflict-20250817-085616-UULL5XD.md b/pages/Front Squat - 1 day a week program.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 45ca30c..0000000
--- a/pages/Front Squat - 1 day a week program.sync-conflict-20250817-085616-UULL5XD.md	
+++ /dev/null
@@ -1,103 +0,0 @@
-- ---
-  created: 2024-09-24T14:05:16 (UTC -04:00)
-  tags: []
-  source: https://www.castironstrength.com/sqatting-once-a-week/
-  author: View all posts by Marc Keys
-  ---
-- Squatting Once a Week – how to get stronger on a one time a week program. - Cast Iron Strength
-  
-  > ## Excerpt
-  > When it comes to squatting the old internet guard would have had you believe that you could only train it heavy once a week maybe at a push twice a week but
-  
-  ---
-  When it comes to squatting the old internet guard would have had you believe that you could only train it heavy once a week maybe at a push twice a week but the second session would have to be done light or using something like the dynamic method.  I think it is clear to anyone who reads the blogs, books on training or who even follows the training of weightlifters or powerlifters who compete in the IPF or unequipped you will see that there is more than one way to skin a cat.
-  
-  That being said however there are still some scenarios where people can’t train the squat more than once a week.  Some people have injury histories that stop them from doing it, some people are training for a sport and can’t commit to heavy leg training more than once a week and some people just don’t have the time or the want to squat more than once a week.
-  
-  In this article I want to run you through the things you’re going to need to consider if you want to squat once a week and still progress your strength.
-  
-  [![](https://www.castironstrength.com/wp-content/uploads/2017/06/160715-F-MN047-076C-300x200.jpg.webp)](https://www.castironstrength.com/wp-content/uploads/2017/06/160715-F-MN047-076C.jpg)
-  
-  **1 – You are going to have to train hard every squat session.**
-  
-  If you squat 2-4x per week then you are in the position where you can accumulate volume and fatigue over more sessions which means you don’t have to do as much in the one session.  However, since you are only going to be squatting once a week you’re going to need to ensure an overload every session.  The good thing about squatting once a week however is you have 6 days of rest from session to session so you can really go nuts every workout and it shouldn’t affect your next workout.
-  
-  [![](https://www.castironstrength.com/wp-content/uploads/2017/06/size0-army.mil-22783-2009-02-24-100248-300x201.jpg.webp)](https://www.castironstrength.com/wp-content/uploads/2017/06/size0-army.mil-22783-2009-02-24-100248.jpg)
-  
-  **2 – You should use more than one squat variation in your programme to help with your skill learning.**
-  
-  Since your squatting only once a week you might think you should do more of the one kind of squat but you also need to ensure you are getting enough volume and overload in to make sure you are making progress.  This means that you’re going to be doing an intense block of work for squat which will leave you very fatigued for any extra volume or work you might want to do on squat.  To try and spend your energy a bit more intelligently doing extra volume in the form of pause squat, pin squat or front squat can help you to develop your technique.
-  
-  [![](https://www.castironstrength.com/wp-content/uploads/2017/06/Kirk-karwoski-squat-300x170.jpg.webp)](https://www.castironstrength.com/wp-content/uploads/2017/06/Kirk-karwoski-squat.jpg)
-  
-  **3 – You need to make sure every week is pushing your progress.**
-  
-  You don’t have a lot of training time and as such you can’t really afford to waste any of it.  You need to ensure you are progressing some element of your programme from week to week if it’s volume, weight lifted or reps done with a certain weight you need to ensure you are making some kind of progress week to week.
-  
-  [![](https://www.castironstrength.com/wp-content/uploads/2017/06/2832163100_81db3c85d1_b-232x300.jpg.webp)](https://www.castironstrength.com/wp-content/uploads/2017/06/2832163100_81db3c85d1_b.jpg)
-  
-  **4 – You’re going to have to really pay attention to what you are doing.**
-  
-  As mentioned in point 2 since you have a very limited time frame to practice the movement through the week you’re going to really have to pay attention to your technique.  You should spend some time during the week watching expert squatters and reading some material on squat technique.  Ideally you should also have a coach to help with this process failing this the best thing to do is to work on your own mental representation of the lift.  You should also video each set and critically appraise your own performance look for weaknesses in the lift and where you could improve your execution.
-  
-  [![](https://www.castironstrength.com/wp-content/uploads/2017/06/150221-F-WH816-244-300x200.jpg.webp)](https://www.castironstrength.com/wp-content/uploads/2017/06/150221-F-WH816-244.jpg)
-  
-  **5 – You should devote as much of your training session time to squat as is feasible.**
-  
-  Depending on your goal you might not have a lot of time to spend on the squat in the session as a bodybuilder or even more so as a sports player there are too many physical qualities to be covered and not enough time to be devoting your whole session to squatting.  If you’re a powerlifter and you only have one squat session in the week then you would do well to devote about 80% of your effort and time in that one session on the squat and squat variations.
-  
-  [![](https://www.castironstrength.com/wp-content/uploads/2017/06/120627-F-BD983-017-300x199.jpg.webp)](https://www.castironstrength.com/wp-content/uploads/2017/06/120627-F-BD983-017.jpg)
-- Some Squat Programmes you can use to get better once a week.
-  
-  > **Programme one – The God of Linear Gains Method.**
-  > 
-  > This is a squat programme I used to get to 230kg, it’s also a method one of my lifters used to get to 320kg.  If you’re not scared of doing hard sets and are reasonably new to lifting then you can get a lot out of this programme.
-  > 
-  > Key Points
-- > Working set one – choose a weight (75-80%) to begin the programme with.  Then Rep out with it the goal is 10-12 reps.  If you can get more than 12 keep going it’s your fault for choosing a light weight!
-- > Working set two – up the weight 10-20kg (stronger lifters should jump more) and perform another rep outset.  Again the goal is to do as many as you can goal reps 4-6 reps.
-- > Volume – 3 sets of 6-8 reps @ 80-90% of the first working set.
-- > Progression – When you can hit 9-12 reps on the first set of the workout then add 5-10kg for the next week and continue the progress.
-- > Assistance – 2-3 sets of 6-10 reps on front squat or pause squat (can cycle this work every 2-3 weeks).  Use 40-70% of working weight.
-- > When do I deload or restart the programme – When you plateau or fail to increase your reps 2 weeks in a row at the same weight then you should deload for a week or and then change your programme or restart this programme at a lighter weight.
-    
-  
-  > **Programme two – INOL sets with rep outs.**
-  > 
-  > This is a progression I have used in a whole bunch of programmes for at least 100 lifters and it has worked a treat for the vast majority of people.  It won’t work forever however.
-  > 
-  > Working sets
-  > 
-  > Week 1 – 5×5 @ 75% (rep out on set 5)
-  > 
-  > Week 2 – 5×4 @ 80% (rep out on set 5)
-  > 
-  > Week 3 – 5×3 @ 85% (rep out on set 5)
-  > 
-  > Week 4 – 4×4 @ 70%
-- > Progression – utilise your rep out results for week 3 to calculate your new training max and then rerun the template after week 4 / deload week.
-- > Assistance – 2-3 sets of 4-6 sets on any squat variation designed to help your skill learning.  Use 60-90% of working weight.
-- > When do I deload or restart the programme? When you fail to push your predicted RM up for 2 weeks in a row then you should consider a deload week or maybe switching your programme.
-    
-  
-  > **Programme Three – More weight is more.**
-  > 
-  > The simplest progression method your probably ever going to come across just adding more weight to the bar.  This programme is very similar to starting strength or stronglifts as in it just adds weight week to week however as it’s a 4 week training cycle it should allow you to progress for longer before you stall.
-  > 
-  > Working Sets
-  > 
-  > Week 1 – 5×5 @ 70%
-  > 
-  > Week 2 – 5×4 @ 75%
-  > 
-  > Week 3 – 5×3 @ 80%
-- > Progression – When you start the next wave just add 2.5-5kg to each weight lifted depending on how strong you are.
-- > Assistance – 2-3 sets of 3-6 sets on any squat variation designed to help your skill learning.  Use 80-90% of working weight.
-- > When do I deload or restart the programme? When you fail any reps then you need to think about restarting the cycle with lighter weights or choose another programme.
-    
-  
-  **Conclusion**
-  
-  Hope this article has given you some ideas on how to progress your squat if you only have one session per week you can give it.  Whilst one session a week isn’t the optimal way to progress with the lift there is no reason why you can’t get better at it with only one session a week, many of the worlds strongest lifters did just that.
-  
-  Marc
\ No newline at end of file
diff --git a/pages/Front squat.sync-conflict-20250817-085621-UULL5XD.md b/pages/Front squat.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 6b84093..0000000
--- a/pages/Front squat.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,52 +0,0 @@
-- Stop: 4
-  Pins: 15
-- 189lb (135 x 12)
-	- ## one rep max   **189 lb** (135 x 12)
-	  
-	  | Percentage of 1RM | Lift Weight | Repetitions of 1RM |
-	  | ---- | ---- | ---- |
-	  | 100% | 189 lb | 1 |
-	  | 95% | 179.6 lb | 2 |
-	  | 90% | 170.1 lb | 4 |
-	  | 85% | 160.7 lb | 6 |
-	  | 80% | 151.2 lb | 8 |
-	  | 75% | 141.8 lb | 10 |
-	  | 70% | 132.3 lb | 12 |
-	  | 65% | 122.9 lb | 16 |
-	  | 60% | 113.4 lb | 20 |
-	  | 55% | 104 lb | 24 |
-	  | 50% | 94.5 lb | 30 |
--
-- Plan (based on [[Sep 19th, 2024]] )
-	- **Week 0 – 4×4 @ 70% -- 109** [[Sep 26th, 2024]]
-	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 117lbs [[Oct 3rd, 2024]]
-	- Week 2 – 5×4 @ 80% (rep out on set 5) - 125 [[Oct 10th, 2024]]
-	- Week 3 – 5×3 @ 85% (rep out on set 5) - 133 [[Oct 17th, 2024]]
-		- new 1 RM = 189lb (135 x 12)
-	- Week 4 – 4×4 @ 70% -- 109 (recalc after) [[Oct 24th, 2024]]
-	-
--
--
-- [[Front Squat - 1 day a week program]]
-- query-table:: true
-  query-sort-by:: page
-  query-sort-desc:: true
-  #+BEGIN_QUERY
-  {
-  :title "Front Squats"
-  :query [
-  :find (pull ?b [*])
-  :where
-    [?b :block/refs [:block/name "front squat"]] ;; Find blocks referencing [[dead]]
-    [?b :block/properties ?props]
-   [(get ?props :sets) ?sets]  ;; Find the "sets" property
-    [(get ?props :reps) ?reps]  ;; Find the "reps" property
-    ;; Parent check: Exclude blocks whose parent has a :template property
-    [?b :block/parent ?parent]              ;; Find parent block
-    (not [?parent :block/properties ?parent-props]
-           [(get ?parent-props :template) ?template])  ;; Exclude if parent has :template property
-  ]
-  }
-  #+END_QUERY
--
--
\ No newline at end of file
diff --git a/pages/GERD.sync-conflict-20250817-085617-UULL5XD.md b/pages/GERD.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 1e9fa1c..0000000
--- a/pages/GERD.sync-conflict-20250817-085617-UULL5XD.md
+++ /dev/null
@@ -1,23 +0,0 @@
-- [[Approach to refractory GERD in adults]]
-  id:: 65bd6219-3dc3-405c-9c77-14588e55497d
-- [[The Proton Pump Inhibitor Non-Responder - A Clinical Conundrum]]
--
-- Artivles to read
-- [AGA Clinical Practice Update on the Diagnosis and Management of Extraesophageal Gastroesophageal Reflux Disease: Expert Review - Clinical Gastroenterology and Hepatology](https://www.cghjournal.org/article/S1542-3565(23)00143-X/fulltext)
-- **19:26** [[quick capture]]:  [Extraesophageal GERD - ScienceDirect](https://www.sciencedirect.com/science/article/abs/pii/S0889855308000770)
-- **19:27** [[quick capture]]:  https://www.cghjournal.org/article/S1542-3565(23)00144-1/fulltext
-- **19:56** [[quick capture]]:  [Heartburn Solved: How to Reverse Acid Reflux and GERD Naturally - Case Adams - Google Books](https://books.google.com/books/about/Heartburn_Solved.html?id=uv3tEAAAQBAJ)
-- **20:20** [[quick capture]]:  [How To Use a Low Histamine Diet for Histamine Intolerance](https://drruscio.com/low-histamine-diet/)
-  id:: 65c23d1a-9005-4f67-bc08-0ee8422530f0
-- **20:21** [[quick capture]]:  [Alternatives to Acid Suppression Treatment for Laryngopharyngeal Reflux - Mikayla J. Huestis, Katherine R. Keefe, Chase I. Kahn, Lauren F. Tracy, Jessica R. Levi, 2020](https://journals.sagepub.com/doi/10.1177/0003489420922870?icid=int.sj-full-text.similar-articles.8) #gerd
-- **21:31** [[quick capture]]:  https://www.reddit.com/r/GERD/s/bdNdZHkPFo #gerd
-- Meds tried
-  Sucralafate
-  Famotidine
-  Dexlansoprazole
-  Omeprazole
-  Pantoprazole
--
-- Stonehenge dynamic probiotics
--
--
\ No newline at end of file
diff --git a/pages/Git status in shell prompt with Nix Home Manager.sync-conflict-20250817-085627-UULL5XD.md b/pages/Git status in shell prompt with Nix Home Manager.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index fcd0d0a..0000000
--- a/pages/Git status in shell prompt with Nix Home Manager.sync-conflict-20250817-085627-UULL5XD.md	
+++ /dev/null
@@ -1,43 +0,0 @@
----
-created: 2024-01-25T16:49:34 (UTC -05:00)
-tags: nixos
-source: https://jeffkreeftmeijer.com/nix-home-manager-git-prompt/
-author: Jeff Kreeftmeijer
----
-
-- Git status in shell prompt with Nix Home Manager
-    
-    > ## Excerpt
-    > By  on 2023-03-19 (originally published on 2023-03-13)
-    
-    ---
-    By on 2023-03-19 (originally published on 2023-03-13)
-    
-    Git comes with a script named [`git-prompt.sh`](https://github.com/git/git/blob/master/contrib/completion/git-prompt.sh) that exposes information about the current directory’s repository to use in your shell’s prompt. The script is in the `contrib` directory, but I used to [extract](https://github.com/jeffkreeftmeijer/git-prompt.sh) it to not have to download the git source to set my prompt.
-    
-    Using Nix, the prompt is available in the `~/.nix-profile` directory, meaning setting up the prompt doesn’t require remembering to download an extra file. Instead, it’s three lines in `programs.zsh.initExtra` to source the script and set the prompt<sup><a id="fnr.1" href="https://jeffkreeftmeijer.com/nix-home-manager-git-prompt/#fn.1" role="doc-backlink">1</a></sup>:
-    
-    ```
-    programs.zsh.initExtra =
-    ''
-    source ~/.nix-profile/share/git/contrib/completion/git-prompt.sh
-    setopt PROMPT_SUBST
-    export PS1='%~ $(__git_ps1 "(%s) ")%# '
-    '';
-    ```
-    
-    This produces prompts like `~/repository (main) %` inside a git repository, and `~/not/a/repository %` elsewhere.
-    
-    ---
-    
-    1.  This example is for zsh, omit the `setopt` and alter the `PS1` for bash:
-      
-      ```
-      programs.bash.initExtra =
-      ''
-      source ~/.nix-profile/share/git/contrib/completion/git-prompt.sh
-      export PS1='\w $(__git_ps1 "(%s) ")$ '
-      '';
-      ```
-      
-      [↩︎](https://jeffkreeftmeijer.com/nix-home-manager-git-prompt/#fnr.1)
\ No newline at end of file
diff --git a/pages/Health/Sucralfate timing.sync-conflict-20250817-085615-UULL5XD.md b/pages/Health/Sucralfate timing.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index dada7c5..0000000
--- a/pages/Health/Sucralfate timing.sync-conflict-20250817-085615-UULL5XD.md	
+++ /dev/null
@@ -1,21 +0,0 @@
-tags:: [[gerd]]
-
-- | **time** | **what**|
-  |----|-----|
-  | 6:30 | ppi|
-  |7am | sucra|
-  |8am | breakfast| 
-  |9am||
-  |10am ||
-  |11am |Sucra|
-  |12pm | lunch|
-  |1pm||
-  |2pm||
-  |3pm ||
-  |4pm | sucra|
-  |5pm | ppi / dinner |
-  |6pm||
-  |7pm||
-  |8pm||
-  |9pm | sucra|
-  |10pm||
\ No newline at end of file
diff --git a/pages/High Performance VxLAN Network Design.sync-conflict-20250817-085614-UULL5XD.md b/pages/High Performance VxLAN Network Design.sync-conflict-20250817-085614-UULL5XD.md
deleted file mode 100644
index 0540339..0000000
--- a/pages/High Performance VxLAN Network Design.sync-conflict-20250817-085614-UULL5XD.md	
+++ /dev/null
@@ -1,47 +0,0 @@
-- ![444.pdf](../assets/444_1725987632750_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [x] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [x] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [x] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [x] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [x] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [x] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [x] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) outline the challenges associated with scaling VXLAN, and specifically maintaining performance at scale. They propose a number of solutions in both hardware and software to address these challenges leveraging techniques to optimize the distribution of the flows and through ASIC level optimizations to improve processing/throughput.
-		- This is a very well written paper and does a great job of explaining a complex solution without losing the reader in the complexity. The one area that could be clearer is how these techniques whether the final proposal is to use all of these techniques at once or whether these are sub-features that can/will be tunable in the final product feature.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/pages/Histamine Intolerace Starter Guide- Reddit.sync-conflict-20250817-085629-UULL5XD.md b/pages/Histamine Intolerace Starter Guide- Reddit.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index eeef78a..0000000
--- a/pages/Histamine Intolerace Starter Guide- Reddit.sync-conflict-20250817-085629-UULL5XD.md	
+++ /dev/null
@@ -1,104 +0,0 @@
-source::
-
-- Hello and welcome to histamine intolerance - it sucks. It’s a load of autoimmune nastiness - This is just a guide however so please do your own research and, if in doubt, speak to a healthcare professional.
-- But fear not, it is manageable and you can recover back to a semblance of normality - you can reduce the suffering.
-- You may have experienced:
-- * flushing
-- * rapid heart beat
-- * profuse sweating
-- * headache
-- * migraine
-- * food allergies
-- * seasonal allergies
-- * urticaria
-- * prickly heat
-- * large swollen mosquito bites
-- * runny nose
-- * bloody nose
-- * car sick
-- * seasickness
-- * motion sickness in general
-- * itchy
-- * irritable
-- * nausea
-- * vomiting
-- * higher sex drive (not really a problem typically but good to know)
-- * asthma
-- * exercise-induced asthma
-- * stomach ache
-- * menstrual cramps
-- * chest tightness
-- * loose stools
-- * skin issues (eczema, psoriasis)
-- * insomnia
-- In this thread I hope to address various aspects of the condition in order to demystify the condition as much as possible. But first let's take the holistic approach.
-- Here's a little list that, if you can complete and stick to - you should begin to recover.
-	- # Diet
-		- Start with an elimination diet I’ve found that Allison Vickery’s worked well for me. There are many. As a rule of thumb - keep it simple and re introduce gradually.
-	- # Sleep
-	- Get quality and sufficient sleep. - Blackout curtains and blinds ( or eye mask), comfy bed and bed linen, reduced exposure the smartphones and screens at least an hour and a half before bed. Explain to your partner that sleep is sacred.
-	- # Toxins
-	- Reduce exposure to Toxins. - If you can afford it an air purifier in the bedroom can help clean up at least 8 hrs of your breathing. I personally ate organic and only used organic products on my body and in my home.
-	- # Stop drug and alcohol use.
-	- It’s not going to help in the slightest (jury is out on CBD and cannabis).
-	- # Reduce Stress.
-	- In my experience, and buried in the further reading you’ll find that stress exacerbates histamine issues. Mindfulness and meditation, in my opinion, can really help.
-	- # Food To Avoid.
-	- Anything aged, anything fermented, anything brewed, amino acids, spinach, cured meats, beer, wine, alcohol, eggplant, cheese, tomatoes, any kind of fish or seafood.
-	- Kombucha is something to be avoided. [https://mentalhealthdaily.com/2016/07/11/kombucha-side-effects-adverse-reactions-list/](https://mentalhealthdaily.com/2016/07/11/kombucha-side-effects-adverse-reactions-list/)
-	-
-- So, if you’re serious, then it’s worth starting with the above. Then you can move on to:
-- **Bacterial gut microbiome -** If you’re experiencing HIT then I suspect that you’ve had a die off of gut microbiome. Age, antibiotics, diet, foods that contain biological amines get to run riot, that coupled with other environmental issues lead to HIT.
-- * Bifidobacterium infantis
-- * Lactobacillus gasseri
-- * Lactobacillus rhamnosus
-- * Bifidobacterium longum
-- * Lactobacillus plantarum
-- * Bifidobacterium breve
-- * Lactobacillus salivarius
-- * Bifidobacterium lactis
-- * Lactobacillus plantarum
-- Can all help rebuild your gut microbiome over time - a long time. Don’t expect this to be quick. It can take years to fully reconstruct. The two that helped me the most are, Lactobacillus plantarum and Bifidobacterium longum.
-- Here’s a primer on probiotics:
-- [https://github.com/MaximilianKohler/HumanMicrobiome/wiki/Probiotic-Guide](https://github.com/MaximilianKohler/HumanMicrobiome/wiki/Probiotic-Guide)
-- **Supplements -** A general list of recommended supplements are as follows:
-	- * Vitamin B6
-	- * Vitamin B2
-	- * Zinc
-	- * Choline
-	- * Vitamin B12
-	- * Vitamin C
-	- * Copper (use with caution).
-- **Genetic issues DAO and MTFR -** There are many genes that regulate histamine in the human body.
-- DAO - Regulates Histamine levels in food that you eat as well as serotonin levels. It sorts out all those biological amines
-- **Further reading here:**
-- [https://en.wikipedia.org/wiki/D-amino\_acid\_oxidase](https://en.wikipedia.org/wiki/D-amino_acid_oxidase)
-- [https://selfhacked.com/blog/histamine/](https://selfhacked.com/blog/histamine/)
-- [https://healinghistamine.com/genetics-histamine-intolerance/](https://healinghistamine.com/genetics-histamine-intolerance/)
-- [https://histamine-sensitivity.com/dao-what-you-need-to-know-08-16.html](https://histamine-sensitivity.com/dao-what-you-need-to-know-08-16.html)
-- [https://factvsfitness.com/dao-deficiency-increase-dao-enzyme/](https://factvsfitness.com/dao-deficiency-increase-dao-enzyme/)
-- MTHFR - Regulates catecholamines (stress chemicals, dopamine levels, and other things). This will help your body regulate blood histamine levels.
-- **Further reading here:**
-- [https://en.wikipedia.org/wiki/Methylenetetrahydrofolate\_reductase](https://en.wikipedia.org/wiki/Methylenetetrahydrofolate_reductase)
-- [https://selfhacked.com/blog/what-is-methylation-and-how-does-it-affect-our-health/](https://selfhacked.com/blog/what-is-methylation-and-how-does-it-affect-our-health/)
-- [http://mthfr.net/histamine-intolerance-mthfr-and-methylation/2015/06/11/](http://mthfr.net/histamine-intolerance-mthfr-and-methylation/2015/06/11/)
-- [https://mthfrliving.com/health-conditions/mast-cell-activation-disorder-histamine-intolerance/](https://mthfrliving.com/health-conditions/mast-cell-activation-disorder-histamine-intolerance/)
-- **Diet -** Here are links to various sites with diets:
-- [https://alisonvickery.com.au/low-histamine-foods/](https://alisonvickery.com.au/low-histamine-foods/)
-- [https://www.histamineintolerance.org.uk/about/the-food-diary/the-food-list/](https://www.histamineintolerance.org.uk/about/the-food-diary/the-food-list/)
-- [https://www.mastzellaktivierung.info/downloads/foodlist/21\_FoodList\_EN\_alphabetic\_withCateg.pdf](https://www.mastzellaktivierung.info/downloads/foodlist/21_FoodList_EN_alphabetic_withCateg.pdf)
-- [https://www.healthline.com/health/low-histamine-diet](https://www.healthline.com/health/low-histamine-diet)
-- Meditation and inflamation:
-- [https://www.psypost.org/2020/12/meditation-practices-enhance-top-down-ability-to-control-attention-study-finds-58723](https://www.psypost.org/2020/12/meditation-practices-enhance-top-down-ability-to-control-attention-study-finds-58723)
-- **General links:**
-- [https://mybiohack.com/blog/treat-deal-mthfr-probiotics-dysbiosis-mast-cells-histamine-intolerance-diet-naturall](https://mybiohack.com/blog/treat-deal-mthfr-probiotics-dysbiosis-mast-cells-histamine-intolerance-diet-naturally)
-- [http://mthfr.net/histamine-intolerance-mthfr-and-methylation/2015/06/11/](http://mthfr.net/histamine-intolerance-mthfr-and-methylation/2015/06/11/)
-- [https://selfhacked.com/blog/deal-histamine/](https://selfhacked.com/blog/deal-histamine/)
-- The very best of luck!
-- Edits:
-- 1. Spelling & Grammar 15/6/2019
-- 2. Probiotic recommended names typo corrected. 17/6/19
-- 3. Probiotic Primer added in probiotic section. 17/6/19
-- 4. Kombucha update 18/12/2019
-- 5. Copper added 18/12/2019
-- 6. Meditation and inflamation link added 7/12/20
\ No newline at end of file
diff --git a/pages/HostedTrials.sync-conflict-20250817-085623-UULL5XD.md b/pages/HostedTrials.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 26bbe53..0000000
--- a/pages/HostedTrials.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,7 +0,0 @@
-- [[Hoste]]
--
--
--
-- Geneva system
-	- **From:** Menth, Bernd (Sales Solutions Engineering - EPC) <bernd.menth@hpe.com>
-	- ![image.png](../assets/image_1729083870509_0.png){:height 516, :width 901}
\ No newline at end of file
diff --git a/pages/Intelligent Network Troubleshooting Assistant.sync-conflict-20250817-085619-UULL5XD.md b/pages/Intelligent Network Troubleshooting Assistant.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index df45dd9..0000000
--- a/pages/Intelligent Network Troubleshooting Assistant.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,47 +0,0 @@
-- ![525.pdf](../assets/525_1725987641158_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [x] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [x] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [x] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) a challenge related to troubleshooting networks i.e. that it is often very difficult to troubleshoot issues while the problem is not actively happening. The solution proposed is primarily load simulation tool that allows replaying real application traffic (with modified IP/MAC addresses) over a specific network, and can these loads can be triggered by interacting with an NLP based system. The resulting logs/stats are then processed with an ML platform to provide insights and the ability to process the logs further.
-		- I think this is a solid idea and worth pursuing further. The two main questions I would like to see explored further are the potential to dynamically generate the PCAP data (potentially using GenAI, but hallucinations will need to be tamed) to reduce overall storage needs, and the ability for either the user to upload a PCAP to be used for replay.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/pages/Ketamine Clinics.sync-conflict-20250817-085617-UULL5XD.md b/pages/Ketamine Clinics.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 3605ed5..0000000
--- a/pages/Ketamine Clinics.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,97 +0,0 @@
-- https://nyketamine.com/dr-glen-z-brooks/
-	- Address: 75 Maiden Lane, 10th Floor, New York, NY 10038
-	- Phone: 917-261-7370
-	- Notes:
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-			- 1-2 apptmnts - in between
-				- 8:30 --> 3:30-5:30
-			- $2000 - no insurance, but do provide
-			- virtaul consult first
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-			- yes
-		- Do u trial a low dose and sedate if negative side effects?
-			- she didn't think so
-		- do you have beds for the treatments
-			- in a bed
-		- are you stretcher accessible
-			- they think
-		- who administers the treatment (has to be anesthesiologist)
-			- manhattan location - always dr in office, then NP etc monitorig
-		- Do you do home infusions?
-			- nope
-		- 7 months out!!!
-- https://www.ketamineandwellness.com/
-	- notes:
-		- Sarah called 9:20am [[Mar 25th, 2024]]
-- https://painmanagementnyc.com
-	- Address: 240 e 23rd st
-	- Phone: 212-224-9555
-	- Notes:
-		- **Only do infusions in the brooklyn office**
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-		- Do u trial a low dose and sedate if negative side effects?
-		- do you have beds for the treatments
-		- are you stretcher accessible
-		- who administers the treatment (has to be anesthesiologist)
-		- Do you do home infusions?
-		-
-- https://www.caliberpain.com/meet-our-doctors/
-	- Address: 460 Park Ave, 8th Floor, New York, NY 10022
-	- Phone: 212-203-5987
-	- Notes:
-		- **tried @ 10am - went to a busy signal**
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-		- Do u trial a low dose and sedate if negative side effects?
-		- do you have beds for the treatments
-		- are you stretcher accessible
-		- who administers the treatment (has to be anesthesiologist)
-		- Do you do home infusions?
-- https://manhattanpainmedicine.com/ketamine-infusion.php
-	- Address: 2 Fifth Avenue, Suite 7, New York, NY 10011
-		- Outside Buzzer #5 / Inside Buzzer #7 Please provide us with 30 minutes advanced notice for wheelchair access office@manhattanpainmedicine.com
-	- Phone: (646) 580-3538
-	- Notes:
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-			- Dr will assess - should be arrangable to do tle heath
-			- 1hr
-			- first dose is a trial
-			- $350-400 -  out of network
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-			- yrs
-		- Do u trial a low dose and sedate if negative side effects?
-			- yes
-		- do you have beds for the treatments
-			- on a bed
-		- are you stretcher accessible
-			- not sure -
-		- who administers the treatment (has to be anesthesiologist)
-			- yes - 3 drs and PA
-		- Do you do home infusions?
-		- no long wait time
-- https://www.aabppain.com/provider/grigory-kizelshteyn-m-d-fipp (Grigory Kizelshteyn)
-	- Address: 6010 Bay Parkway, 6th Floor, Brooklyn, NY 11204
-	- Phone: 7184367246
-	- Note:
-		- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-		- What dosage / protocol do you recommend for pain
-		- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-		- Do u trial a low dose and sedate if negative side effects?
-		- do you have beds for the treatments
-		- are you stretcher accessible
-		- who administers the treatment (has to be anesthesiologist)
-		- Do you do home infusions?
--
-- referred for ketamine infusions for pain management (Ehlers-Danlos Syndrome, CRPS, Central Sensitization) and had a full clearance pre-workup @ NYP-Columbia (EKG, ECG, Psych-screening).
-- What dosage / protocol do you recommend for pain
-- Does you protocol combine any other meds - e.g. sedation, anti-nausea
-- Do u trial a low dose and sedate if negative side effects?
-- do you have beds for the treatments
-- are you stretcher accessible
-- who administers the treatment (has to be anesthesiologist)
-- Do you do home infusions?
\ No newline at end of file
diff --git a/pages/Leveraging Edge Compute for Cloud Application Scalability.sync-conflict-20250817-085625-UULL5XD.md b/pages/Leveraging Edge Compute for Cloud Application Scalability.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index c9a563d..0000000
--- a/pages/Leveraging Edge Compute for Cloud Application Scalability.sync-conflict-20250817-085625-UULL5XD.md	
+++ /dev/null
@@ -1,49 +0,0 @@
-- ![639.pdf](../assets/639_1725987686237_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [x] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [x] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [x] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [x] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [x] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) describe a challenge where the IOT device stats/data reported from APs can put high load on the HPE cloud systems that process the data. While customers with significant IOT usage may leverage a separate IOTOps appliance, the author(s) outline a solution for customers where this additional appliance is no justified. The solution outlined is an aggregation and deduplication framework which identifies APs with high data similarity and allocates one AP as the aggregator which then collects, aggregates and reports the common data to the cloud service.
-		- The proposed solution is a logical and well thought out way to solve this challenge, and should be explored further.
-		- It would be useful in future iterations of the paper to explore the 'edges' of the solution - for example, what happens when an AP is on the border between two groups (i.e. logically member of both).
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
--
\ No newline at end of file
diff --git a/pages/Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL.sync-conflict-20250817-085608-UULL5XD.md b/pages/Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index dc2d47f..0000000
--- a/pages/Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL.sync-conflict-20250817-085608-UULL5XD.md	
+++ /dev/null
@@ -1,50 +0,0 @@
-- ![288.pdf](../assets/288_1725987610046_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [x] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [x] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [x] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [x] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [x] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) outline a custom LLM and chatbot solution that allows users to interact with a SQL database without prior knowledge of SQL syntax. The solution is locally hostable.
-		- I think this is a great use of LLM (coupled with out technologies) to alleviate a common challenge that users may have.
-		- As you extend this paper it would be good to see a) an example of the interactions b) a discussion on authentication/security and c) how this system can avoid attacks/injections/stupidity (e.g. "execute "DROP TABLE Users;")
-		-
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
--
\ No newline at end of file
diff --git a/pages/Neal Stephenson.sync-conflict-20250817-085621-UULL5XD.md b/pages/Neal Stephenson.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index d2ab3ee..0000000
--- a/pages/Neal Stephenson.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,3 +0,0 @@
----
-tags: [[authors]]
----
diff --git a/pages/Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing.sync-conflict-20250817-085631-UULL5XD.md b/pages/Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing.sync-conflict-20250817-085631-UULL5XD.md
deleted file mode 100644
index 30541b4..0000000
--- a/pages/Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing.sync-conflict-20250817-085631-UULL5XD.md	
+++ /dev/null
@@ -1,50 +0,0 @@
-- ![147.pdf](../assets/147_1725987529229_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [x] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [x] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [x] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [x] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) describe one of the challenges of managing/diagnosing large wireless networks: 2-dimensional network models often limit the operators ability to diagnose issues that require traceability in 3 dimensions (e.g. connection from another floor, etc). The author(s) propose an elegant solution that enables the creation of a 3D visualization of the network without requiring additional client hardware.
-		- I think this is a great idea and I certainly could have used data like this is past troubleshooting exercises.
-		- It will be very interesting to see in future experiments how much the building topology/materials and occupancy affects the accuracy of resulting 3d model.
-		- As an extension to this model, it would greatly aid visualization to be able to add 3D building data to the model for both improved visualization ("it's coming from the bosses office!") and improved accuracy.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- Well written paper that shows a good understanding of the problem space and a clever use of available data to improve the visualization.
--
\ No newline at end of file
diff --git a/pages/OH Press - barbell.sync-conflict-20250817-085615-UULL5XD.md b/pages/OH Press - barbell.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index 50c2753..0000000
--- a/pages/OH Press - barbell.sync-conflict-20250817-085615-UULL5XD.md	
+++ /dev/null
@@ -1,2 +0,0 @@
--
--
\ No newline at end of file
diff --git a/pages/Omnivore.sync-conflict-20250817-085606-UULL5XD.md b/pages/Omnivore.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index 462c14a..0000000
--- a/pages/Omnivore.sync-conflict-20250817-085606-UULL5XD.md
+++ /dev/null
@@ -1,123 +0,0 @@
-- 🔖 Articles
-	- [The Most Helpful ‘Laws’ of Productivity to Get More Done | Lifehacker](https://omnivore.app/me/https-lifehacker-com-work-laws-of-productivity-18d957cbaba)
-	  collapsed:: true
-	  site:: [Lifehacker](https://lifehacker.com/work/laws-of-productivity)
-	  author:: Lindsey Ellefson
-	  labels:: [[productivity]]
-	  date-saved:: [[Feb 10th, 2024]]
-	  date-published:: [[Feb 10th, 2024]]
-		- ### Highlights
-		  collapsed:: true
-			- > structure your day around one major task, three medium-sized ones, and five little ones. [⤴️](https://omnivore.app/me/https-lifehacker-com-work-laws-of-productivity-18d957cbaba#4ae8f908-d3ff-4559-b3c6-b2c9e47c4815)
-	- [Dig, If You Will, the Underground World of Hobby Tunneling - Bloomberg](https://omnivore.app/me/dig-if-you-will-the-underground-world-of-hobby-tunneling-bloombe-18d7fcdcf9d)
-	  collapsed:: true
-	  site:: [Bloomberg](https://www.bloomberg.com/news/features/2024-02-03/dig-if-you-will-the-underground-world-of-hobby-tunneling)
-	  author:: Teresa Xie
-	  date-saved:: [[Feb 6th, 2024]]
-	  date-published:: [[Feb 3rd, 2024]]
-		- ### Content
-		  collapsed:: true
-			- \#\# Meet the DIY Diggers Who Can’t Stop Making ‘Hobby Tunnels’
-			  
-			  TikTok’s “Tunnel Girl” has focused fresh attention on the amateur excavators who build their own underground infrastructure — often in defiance of local laws. 
-			  
-			  Two years ago, Bryan Ritchie was shoveling dirt to put a walking path around his house in Huiroa, New Zealand, when he just felt the “urge to keep going.” 
-			  
-			  An environmental restoration specialist during the week, Ritchie, 58, now spends his Sundays with his well-worn shovel, indulging in his favorite hobby: tunneling. His hole now descends 16 feet underground and runs for 82 feet, stretching from behind his shed to the far end of his garden. “If I could, I would do it every day,” he said.
-			  
-			  Ritchie isn’t digging with any destination in mind; he digs for the pure joy and meditation that comes with it. 
-			  
-			  “I just feel like a kid again,” Ritchie said. “It really puts me in the moment and relieves stress.”
-			  
-			  Bryan Ritchie’s tunneling habit is part therapy, part exercise.Photo courtesy of Bryan Ritchie
-			  
-			  Ritchie has descended into the curious depths of [hobby tunneling](https://www.nytimes.com/2024/01/18/style/tiktok-tunnel-girl.html). This largely unseen subculture of amateur burrowers emerged into the news recently, thanks in part a TikTok creator known as [Tunnel Girl](https://www.tiktok.com/@engineer.everything?lang=en). The Northern Virginia woman, who goes by the online handle Kala, began posting videos showing her progress excavating a 22-foot deep tunnel under her house. However, the project has been in a standstill since late December, when officials in the town of Herndon issued Tunnel Girl a stop work order and generated [heavy media coverage](https://dcist.com/story/24/01/04/herndon-woman-tiktok-tunnels/). 
-			  
-			  Another extralegal dig made headlines in January following the discovery of a 60-foot-long secret tunnel beneath a synagogue in Crown Heights, Brooklyn, which [ destabilized adjacent buildings](https://www.nytimes.com/2024/01/10/nyregion/brooklyn-synagogue-secret-tunnel.html) and [led to several arrests](https://apnews.com/article/brooklyn-synagogue-chabad-tunnel-2c03a40c9150bdf6d9d899436789d8cf).
-			  
-			  Those incidents arrived amidst a surge of online interest in DIY tunnels: Since January 2022, the number of Reddit members in an online community devoted to digging has [grown](https://subredditstats.com/r/digging) more than 325%, according to [ Subreddit Stats](https://subredditstats.com/), while the hobby tunneling subreddit [blew up](https://subredditstats.com/r/hobbytunneling) more than 4,800% in the same time period. There, users swap tips on tools and techniques, share videos of excavations and comment on the achievements of other hobbyists. 
-			  
-			  Among the stars of this underground world is Colin Furze, a British YouTuber who documented the multi-year process of digging a secret tunnel connecting an underground bunker he’d built in 2015 to his shed. When Furze started the project in 2018, he was careful not to alert the neighbors, using a silent hydraulic press machine to help with the excavation. His two-plus-hour-long [magnum opus](https://www.youtube.com/watch?v=8RVLim5tVwU) (titled “IT TOOK ME 3 YEARS TO DIG.......” ) has more than 21 million views on YouTube.
-			  
-			  “It was good fun,” Furze said. “But I’d never really advise anybody to copy or do anything like that, because everybody’s situation is going to be different. Enthusiastic people take on these jobs, because they don’t see all the red tape. They just see some ground and think, ‘I’m just gonna dig it, and I’m just gonna keep going.’”
-			  
-			  Furze’s tunnel is no slapdash amateur effort: He welded an elaborate steel structure to reinforce his creation and rigged up a mine cart on rails to help haul out tons of earth and rubble. Upon inspection, the UK city of Stamford even granted him retroactive planning permission for his tunnel. Furze’s next project is to build a similar one connecting his shed to his house. 
-			  
-			  The roots of hobby tunneling go far deeper than the age of social media. In the 1880s, the 5th Duke of Portland [employed 1,500 men](https://trove.nla.gov.au/newspaper/article/35379469) to excavate [ several miles of tunnels](https://www.atlasobscura.com/articles/the-duke-who-loved-tunnels-so-much-he-was-immortalized-as-a-literary-badger), plus a subterranean ballroom, under his estate near Sheffield in the UK. A century later, Irish civil engineer William Lyttle — known as “The Mole Man” — spent 40 years creating a network of tunnels beneath his home in East London’s Hackney neighborhood. In 2006, Lyttle was [evicted](https://www.theguardian.com/society/2006/aug/08/communities.uknews) from his house after neighbors complained about sinkholes in the pavement. When [pressed](https://www.theguardian.com/uk/2010/jun/18/hackney-mole-man-william-lyttle-dies) about the source of his fascination, Lyttle responded, “People ask what the big secret is. And you know what? There isn’t one.”
-			  
-			  Leanne Wijnsma, an Amsterdam-based artist and designer, has tapped the human urge to burrow in her work. Her 2015 project [_Escape_](https://escapism.cc/\#) consists of a series of hand-dug tunnels in cities around the world. By digging for hours in places highly visible to the public, Wijnsma’s piece explores how tunneling can be an act of escape from urban life. “It was a response to this world in which everything seems possible, and in which we’re always connected and available,” Wijnsma said. “People feel powerless, I think. And with digging you can feel like you have control.”
-			  
-			  Here’s a video from Wijnsma’s _Escape_ series that chronicles a 2013 dig in an Amsterdam park. 
-			  
-			  Those determined to expand underground face any number of regulatory barriers, beginning with obtaining a building permit from local authorities. Broadly speaking, one should think of tunneling as an illicit hobby, according to Arnold Dix, president of the International Tunneling and Underground Space Association. 
-			  
-			  “There might be some countries where it’s not illegal, but that’s only because no one’s ever thought of it,” Dix said. 
-			  
-			  The risks go beyond the legal penalties, Dix says. A few months ago, he led the rescue of 41 construction workers who were stuck in a [collapsed tunnel](https://www.theguardian.com/australia-news/2023/nov/29/arnold-dix-australian-tunnelling-expert-india-tunnel-collapse-workers-rescue-41) in Uttarkashi, India, for two weeks. “Professional tunneling people like me are not saying, ‘Don’t do this, kids, because we’re grownups, and we won’t get hurt,’” he said. “We die as well — regularly — and we do all sorts of work before we dig.”
-			  
-			  Other dangers include hitting a water pipe and drowning, being exposed to poisonous gases like carbon monoxide and having loose rocks fall on your head. “If something goes wrong, almost certainly you won’t be injured,” Dix said. “You’ll be killed.”
-			  
-			  That hasn’t dissuaded tunnel enthusiasts like Eric Sutterlin, who has created a 1,100-foot underground labyrinth in western Wisconsin. He’s confident that the sandstone complex, which he has [dubbed Sandland](https://www.mississippivalleypublishing.com/daily%5Fgate/ottumwa-native-creates-underground-cave-maze/article%5F3fbbc649-a4fa-5d59-a81f-9aea155a0106.html), is unlikely to collapse.
-			  
-			  “Digging in bedrock is hugely different than digging in soil, sand, or loose sediment,” Sutterlin said in an email. “The [Jordan sandstone](https://ngmdb.usgs.gov/Geolex/UnitRefs/JordanRefs%5F2257.html) in which we are digging is comprised of grains of sand cemented together well enough to keep the ceiling together as stone bedrock, yet the grains still easily come apart (in most layers) so we can chisel tunnels.”
-			  
-			  What lies beneath: Sandland’s “Donut Room” boasts mood lighting.Photographer: Micah McMullin, courtesy of Eric Sutterlin
-			  
-			  Sutterlin estimates that he’s hauled out 15,100 cubic feet of sand (so far) to create Sandland.Photographer: Micah McMullin, courtesy of Eric Sutterlin
-			  
-			  Sandland began as a project in 2011, when Sutterlin purchased a small rural property specifically for recreational tunneling. Over the years, other cave and tunnel fans have [volunteered](https://youtu.be/GbP9fInpNno?si=CafrhaYOmFtbn87x) to help expand and maintain the network, using electric demolition hammers to carve out features like the “Globe Maze,” a curvy slide connecting a series of rooms. “Sandland’s mission and vision is to provide visitors with the experience of crawling and walking through many different shapes and sizes of tunnels, getting disoriented, and discovering something new and exciting around each corner,” said Sutterlin.
-			  
-			  While Dix strongly discourages hobby tunneling, he said that people should at least first look up their area’s codes of practice for mine work, which covers safety basics like structural support, ventilation and emergency evacuation. And when he’s asked for an activity prospective diggers might try as an alternative, Dix can only compare it to one thing: shooting heroin.
-			  
-			  “It makes you feel good, and then all of a sudden you die,” he said.
-	- [My experiment in phonelessness was a failure. It also changed my life | Mobile phones | The Guardian](https://omnivore.app/me/https-www-theguardian-com-lifeandstyle-2024-feb-05-phone-screent-18d8939492b)
-	  collapsed:: true
-	  site:: [The Guardian](https://www.theguardian.com/lifeandstyle/2024/feb/05/phone-screentime-detox-reflection)
-	  author:: Rhik Samadder
-	  date-saved:: [[Feb 8th, 2024]]
-	  date-published:: [[Feb 5th, 2024]]
-		- ### Content
-		  collapsed:: true
-			- _In the final update in Rhik’s journey to break his phone addiction, he manages a breakthrough. And a big one._
-			  
-			  “Do you want to be my girlfriend?” I ask Almond one day.
-			  
-			  She is leafing through bags of Thai basil, like record store vinyl. “I already am. That’s what this is,” she says patiently, giving my hand a squeeze. Oh, right, I say. OK. Yes, good.
-			  
-			  Two months after my last diary entry, something weird has occurred. Having written the experiment off as a waste of time, it seems to be bearing perverse fruit. I’m currently on my phone for 90 minutes a day. Five of those are spent on Instagram. I no longer feel addicted. My diminished online life is partly due to no longer having to scan the savannah for a mate. But that can’t be the whole story.
-			  
-			  [Newsletter signup](https://interactive.guim.co.uk/uploader/embed/2023/12/archive-zip/giv-13425S9C0vxJaNVqE/)
-			  
-			  All the experts I spoke to gave reassuringly similar advice. Strangely, the most impactful tech conversation was in a wifi-less cafe, with a Buddhist. Sthiramanas is a meditation teacher from the London Buddhist Centre, where he runs Upgrade Your Mind, a six-week course on mindful screen use.
-			  
-			  “It’s a fundamental human weakness to look outside for satisfaction,” he says. Sthiramanas doesn’t just mean endless scrolling. Running to a silent retreat – or a digital detox cabin in the woods – is also an escape from day-to-day life. Their lessons often don’t survive the journey home. “If we want our lives to be happier and more creative, we have to experience them as they are, and change things from there.
-			  
-			  “What’s the desire _underneath_ the desire to check your phone?” he continued. “If you’re addicted to dating apps, is it the desire to feel attractive? If you’re a news junkie, do you want to feel in control? Or in contact with something bigger than yourself? If you’re constantly texting friends, do you just want to be loved?”
-			  
-			  Ouch. When did these Buddhists choose violence?
-			  
-			  Since that chat, I see friendship as a mostly offline activity. Something we do with our bodies. My gang are good for this – arranging day trips to the seaside, dancing, cooking for each other. Laughing in the same space is nourishing. Sounds Waltons-esque, but it’s better than Meta. I do still often text friends through the day, but when not, I enjoy missing them. Maybe I’ve gone weird.
-			  
-			  ![Rhik on the phone against a blue background](https://proxy-prod.omnivore-image-cache.app/445x0,sRlh_PZV5ZJpzu7VV0BBkH1AcLQ8iJPiqBnM2A10CzHc/https://i.guim.co.uk/img/media/68042c3cf6a981e0a8c384029de7f76e86a9e142/0_0_4480_6720/master/4480.jpg?width=445&dpr=1&s=none)
-			  
-			  Can I enjoy being in my actual, ‘boring’ life, without the fantasy of escape? Photograph: Alicia Canter/The Guardian
-			  
-			  Constant connectivity is a new expectation, exhausting to meet. My worst fear about turning my phone off has been missing a call from my mother, should she have a fall. But underneath my reluctance, I realize, is an anxiety of control. And one day we must all relinquish that. “You could get a landline for emergencies, and only give the number to loved ones,” suggests Sthiramanas. It’s a good idea.
-			  
-			  Another slow burn has been the increase in time spent reading. I think it’s also the reason I no longer lose whole days on Instagram. Opening any social media apps now, they strike me as … _silly_. Maybe concentration really is a muscle – that hungers to lift heavier things as you build it. Of course, plenty of people enjoy both. This isn’t to say all social media content is shallow and pointless! (Even though I do think that!)
-			  
-			  [skip past newsletter promotion](\#EmailSignup-skip-link-13)
-			  
-			  after newsletter promotion
-			  
-			  Can I enjoy being in my actual, “boring” life, without the fantasy of escape? This has been the crucial question for me.
-			  
-			  I tidy my flat more, because I’m _seeing_ it more. I’ve kept up my 10,000 steps. I still like filling up those fitness tracking circles, but am less obsessive. I can feel the effect in my body. I sometimes leave my phone at home. It’s a mental reset to feel the air, to not be somewhere else. And I’m much happier than I was.
-			  
-			  For any capitalism fans, I must note that my freelance income has risen, and I’m more productive. I don’t find it helpful to vilify tech companies so much, and no longer personify my phone. The shiny, infinite-content machine is not a muse, cold lover or nemesis. It’s a tool. More than anything else, it’s a barometer of my discontent.
-			  
-			  When I notice that weight in my hand, the pull toward distraction and escape, I try to diagnose what’s really going on with me. Am I worried about something? Am I lonely? What would be a better way to meet my needs? If I’m simply bored, I’m learning to trust there’s a creativity hidden in that place.
-			  
-			  Who could have foreseen this? The smartphone as canary in the coal mine, signposting what is most important to me: to not sleepwalk through these days. Thief of my life? No one gets to steal my life.
-			  
-			  Unfortunately, I am now addicted to sugar.
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diff --git a/pages/PCETrials.sync-conflict-20250817-085630-UULL5XD.md b/pages/PCETrials.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
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--- a/pages/PCETrials.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
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-- Stuart, can you take the lead in capturing the order of operations, dependencies (funding, HW ordering, etc.), and borrowing from the hosted trials side, defining how we capture customer use cases and success criteria and time binding the PoC, and how /when we engage the CFE team to help with that and the engagement itself. We’ll also need to ensure we have ops and support in place. A lot is already in the attached, but we haven’t really ratified it nor executed well against it in a consistent manner.
-- [[Secom]]
\ No newline at end of file
diff --git a/pages/Pol Anderson.sync-conflict-20250817-085613-UULL5XD.md b/pages/Pol Anderson.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index 5aa3274..0000000
--- a/pages/Pol Anderson.sync-conflict-20250817-085613-UULL5XD.md	
+++ /dev/null
@@ -1,5 +0,0 @@
----
-tag: [[authors]]
----
-
--
\ No newline at end of file
diff --git a/pages/Preventing financial fraud by using UE PEI - IMEI from 5G-EIR.sync-conflict-20251023-155536-UULL5XD.md b/pages/Preventing financial fraud by using UE PEI - IMEI from 5G-EIR.sync-conflict-20251023-155536-UULL5XD.md
deleted file mode 100644
index c54cc50..0000000
--- a/pages/Preventing financial fraud by using UE PEI - IMEI from 5G-EIR.sync-conflict-20251023-155536-UULL5XD.md	
+++ /dev/null
@@ -1,48 +0,0 @@
-- ![6.pdf](../assets/6_1725987500211_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  + [ ] 1 - Routine work, untested technical work or impractical idea
-	  + [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  + [x] 3 - Good technical work with some novel features described
-	  + [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  + [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  + [ ] 1 - Impractical idea; limited business value
-	  + [x] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  + [ ] 3 - Moderate business impact that merits further assessment
-	  + [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  + [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  + [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  + [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  + [ ] 3 - Understandable but lacking some relevant information
-	  + [x] 4 - Clear and logical; some important information is missing or unclear
-	  + [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  + [ ] 1 - Reject
-	  + [ ] 2 - Weak Reject
-	  + [x] 3 - Weak Accept
-	  + [ ] 4 - Accept
-	  + [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*
-	  + [ ] Formal Session
-	  + [x] Poster Session
-	  + [ ] Not recommended for presentation
-	- **Favorite**
-	  + [x] No
-	  + [ ] Yes
-	- **Reviewer Confidence**
-	  + [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  + [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  + [x] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  + [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  + [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- This is a really interesting idea. The author(s) did a great job of outlining the problem statement and the proposed solution is clearly articulated. The idea of using the IMEI/PEI to reliably validate the device is well thought out and would significantly raise the attackers difficulty level (ie. spoofing an IMEI).
-		- In the problem statement the author(s) call out 'technical literacy' as one of the contributing factors to these sorts of attacks - how would they author(s) propose to improve/simplify the usability or (de)registering devices, user education etc?
-		- Overall, great work and an idea worth exploring further.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- Well written and clearly defines both the problem and the solution.
\ No newline at end of file
diff --git a/pages/Programmable WIDS API.sync-conflict-20250817-085616-UULL5XD.md b/pages/Programmable WIDS API.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 849d338..0000000
--- a/pages/Programmable WIDS API.sync-conflict-20250817-085616-UULL5XD.md	
+++ /dev/null
@@ -1,49 +0,0 @@
-- ![226.pdf](../assets/226_1725987598939_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [x] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [x] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [x] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [x] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) describe some of the challenges with detecting intrusions/attacks on wireless networks and outline the current capabilities of the Aruba AM module and the 2 pathways for users to receive alerts. The challenge outlined by the author(s) is that new attacks are constantly being created and a mechanism for dynamically defining new attack fingerprints would be helpful.
-		- The solution outlined is to extend the AM module (via LUA) to enable defining new attack fingerprints (potentially by the end user) to allow both detection and triggering of protection mechansims.
-		- The author(s) do a good job of outlining the challenges and solution, although a bit more detail on the planned API interface, authethication, etc would have been very helpful.
-		- The idea seems like a good step forward and I will be very interested to see the final demo (and data on how the added detection scales/performs)
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
\ No newline at end of file
diff --git a/pages/ProtoBuf optimization and efficiency schema.sync-conflict-20250817-085623-UULL5XD.md b/pages/ProtoBuf optimization and efficiency schema.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 0b32255..0000000
--- a/pages/ProtoBuf optimization and efficiency schema.sync-conflict-20250817-085623-UULL5XD.md	
+++ /dev/null
@@ -1,48 +0,0 @@
-- ![140.pdf](../assets/140_1725987521271_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [x] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [x] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [x] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) outline a challenge associated with ProtoBuf as it scales - namely the issue of the producer changing its defined fields when the consumer may not be expecting new fields. The author(s) propose an intermediate layer that mediates the ProtoBuf definitions between consumers and producers. In the case where 'Producer A' adds a field that 'Consumer B' isn't expecting then the 'Mediator' can trim the extra/new fields to avoid a mismatch error. This would allow consumers and producers to be at different versions of the field defintions.
-		- While the paper could be clearer, this is a good idea that deserves further exploration. I would be interested to see an exploration of how this services scales and any latency this may introduce.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- Very difficult to follow. I wouldn't have known Proto referred to ProtoBuf if it wasn't in the title, and the descriptions in both the problem statement and solution outline could be clearer.
-		- The actual idea is quite good and makes sense to explore further (along with a good edit to make the paper easier for people to understand).
\ No newline at end of file
diff --git a/pages/Quotes.sync-conflict-20250817-085612-UULL5XD.md b/pages/Quotes.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 7d4fd74..0000000
--- a/pages/Quotes.sync-conflict-20250817-085612-UULL5XD.md
+++ /dev/null
@@ -1,21 +0,0 @@
-- > "Your business has some special selling point where it stands out, the reason it's unique and people should buy your thing. Your business has hundreds of bog standard things it needs to do. You only have so much development time; spend it on the stuff that makes your company important and not on the stuff that already has perfectly good solutions sitting on the shelf." #Quote [source](https://news.ycombinator.com/item?id=28847429)
-- > Accumulation of marginal gains: "**if you decide to improve on a particular skill by as little as 1% every single day, you would be better than at least 90% of other people who have that skill**"
-  [[unknown]]
-- Achievement is nothing without difficulty
-- > It's better to light a candle than curse the darkness
-  [[Elanor Roosevelt]]
-- > "The popular imagination is not renowned for its grasp of detail"
-  [[unknown]]
-- > "I pointed out my general lacking skill, but they were undeterred"
-- > "In a voice that should have caused an ambient temperature drop, she replied"
-- > Invest in your hair it's the crown you can't take off
-- > "How do I know what I think until I hear what I say?" 
-  [[E m forster]]
-- > "this requires a very specific set of character flaws"
-- > "You always succeed by doing what the other guy isn't"
-- > You're only sure it's gonna work if you've already done it
-- > As Sandi Metz put it, “duplication is far cheaper than the wrong abstraction”.
-  [[Sandi Metz]] -  [[The Wrong Abstraction]]
--
--
--
\ No newline at end of file
diff --git a/pages/Recipes/Almond_Buns.sync-conflict-20250817-085621-UULL5XD.md b/pages/Recipes/Almond_Buns.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 744b1cb..0000000
--- a/pages/Recipes/Almond_Buns.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,37 +0,0 @@
----
-title: Almond_Buns
-updated: 2021-01-08 19:08:52Z
-created: 2019-09-22 16:36:14Z
-tags:
-  - recipe
----
-
-- Almond Buns
-  
-  
-  
-  Ingredients
-  
-  * 3/4 Cup Bob's Red Mill Almond Flour (1.5 almond, .5 flax)
-  
-  * 2 Large Eggs (4)
-  
-  * 5 Tbsp Unsalted Butter 
-  
-  * 1.5 tsp Splenda (optional)
-  
-  * 1.5 tsp Baking Powder (1)
-  
-  Instructions
-  
-  1. Combine the dry ingredients in a bowl
-  
-  2. Whisk in the eggs
-  
-  3. Melt butter, add to mixture and whisk
-  
-  4. Divide mixture equally into 6 parts, place into a Muffin Top pan or equivalent
-  
-  5. Bake for 12-17 minutes at 350 degrees (varies by oven, watch the first time)
-  
-  6. Letcoolonawirerack.
\ No newline at end of file
diff --git a/pages/Recipes/Chick ras.sync-conflict-20250817-085613-UULL5XD.md b/pages/Recipes/Chick ras.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index d53d985..0000000
--- a/pages/Recipes/Chick ras.sync-conflict-20250817-085613-UULL5XD.md	
+++ /dev/null
@@ -1,12 +0,0 @@
----
-title: Chick ras
-updated: 2021-03-18 12:08:04Z
-created: 2021-03-18 12:07:57Z
-latitude: 40.77139752
-longitude: -73.98975759
-altitude: 12.3616
-tags:
-  - recipe
----
-
-https://www.instagram.com/p/CMin_p_J72R/?s=09
diff --git a/pages/Recipes/Coffee - 75g per litre ! 48 for 22 oz.sync-conflict-20250817-085622-UULL5XD.md b/pages/Recipes/Coffee - 75g per litre ! 48 for 22 oz.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index cbbf79d..0000000
--- a/pages/Recipes/Coffee - 75g per litre ! 48 for 22 oz.sync-conflict-20250817-085622-UULL5XD.md	
+++ /dev/null
@@ -1,14 +0,0 @@
----
-title: Coffee - 75g per litre ! 48 for 22 oz
-updated: 2020-03-24 21:27:07Z
-created: 2020-03-05 04:04:46Z
-latitude: 40.77115493
-longitude: -73.98994278
-altitude: 39.3950
-tags:
-  - coffee
-  - recipe
----
-
-Coffee - 75g per litre !
-.5L = 35g
diff --git a/pages/Recipes/Espresso.sync-conflict-20250817-085611-UULL5XD.md b/pages/Recipes/Espresso.sync-conflict-20250817-085611-UULL5XD.md
deleted file mode 100644
index f38c57d..0000000
--- a/pages/Recipes/Espresso.sync-conflict-20250817-085611-UULL5XD.md
+++ /dev/null
@@ -1,15 +0,0 @@
----
-title: Espresso
-updated: 2020-08-31 03:18:05Z
-created: 2020-08-31 03:17:31Z
-latitude: 40.77051298
-longitude: -73.98962166
-altitude: 64.6391
-tags:
-  - coffee
----
-
-
-2:1
-
-14 in 30 out
diff --git a/pages/Recipes/Fajita seasoning Ingredients.sync-conflict-20250817-085607-UULL5XD.md b/pages/Recipes/Fajita seasoning Ingredients.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index 4d4f58c..0000000
--- a/pages/Recipes/Fajita seasoning Ingredients.sync-conflict-20250817-085607-UULL5XD.md	
+++ /dev/null
@@ -1,15 +0,0 @@
----
-title: Fajita seasoning Ingredients
-updated: 2021-03-12 22:28:39Z
-created: 2021-03-12 22:28:30Z
-tags:
-  - recipe
----
-
-	- Ingredients
-- 33.6 g [ground cumin](https://amzn.to/2yy5yKA)
-- 32 g [chili powder](https://amzn.to/2z8YRfr)
-- 19.4 g [garlic powder](https://amzn.to/2yoYm3y)
-- 6.9 g [onion powder](https://amzn.to/2yRxklO)
-- 18 g [salt](https://amzn.to/2xJx6Jp)
-- 2.3 g [paprika](https://amzn.to/2zPQg2A)
\ No newline at end of file
diff --git a/pages/Recipes/Fry Your Eggs in Heavy Cream.sync-conflict-20250817-085621-UULL5XD.md b/pages/Recipes/Fry Your Eggs in Heavy Cream.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 294748a..0000000
--- a/pages/Recipes/Fry Your Eggs in Heavy Cream.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,50 +0,0 @@
----
-title: Fry Your Eggs in Heavy Cream
-updated: 2021-05-07 13:47:12Z
-created: 2021-05-07 13:47:12Z
-source: https://skillet.lifehacker.com/fry-your-eggs-in-heavy-cream-1846839933
-tags:
-  - recipe
----
-
-![Illustration for article titled Fry Your Eggs in Heavy Cream](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
-
-Photo: Claire Lower
-
-Now that we are deep into the month of May and Easter is firmly behind us, you might think that the time of cream eggs is over. This is only partially true. The time of *creme* eggs has (sadly) past us by, but the time for *cream-fried* eggs is just beginning. At least for me.
-
-Eggs that are fried in cream first snagged my notice about a year ago, when [Food52](https://food52.com/recipes/81961-caramelized-cream-eggs-from-ideas-in-food) wrote about them, but the idea (as far as I can tell) originated from [Ideas in Food](https://blog.ideasinfood.com/ideas_in_food/2019/02/caramelized-cream-eggs.html), which is a pretty good blog with—as the name suggests—pretty good ideas about food. One of their good ideas is—obviously—frying eggs in heavy cream, and it’s an idea that I wish I had tried sooner.
-
-It’s less of a recipe and more of a method: You pour some cream in a pan, you crack the eggs in the cream, and then you season it all with salt. Cook the eggs over medium heat until the water boils off from the cream and the proteins and sugars start to caramelize and brown, leaving you with very tender, very rich-tasting fried eggs.
-
-Video Player is loading.
-
-Current Time 0:00
-
-Duration 0:00
-
-Remaining Time -0:00
-
-[![](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)](https://kinja.com/joelkahn)
-
-![It will do this for a while.](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
-
-It will do this for a while.
-
-Photo: Claire Lower
-
-The cream will foam for quite a while, especially if you have a lot of it in the pan, but do not be alarmed. That’s the water boiling off, and it’s necessary. The first time I made these, I filled the pan to the edges with cream before adding the eggs. It was too much, and by the time the cream caramelized, the yolks were a little overcooked. I recommend starting with 3–4 tablespoons of cream for two eggs, and increasing if things start to look too dry too fast. Both Food52 and Ideas in Food recommend taking the eggs off the heat and covering to finish cooking, but I found that my whites were fully set by the time the cream started to caramelize.
-
-G/O Media may get a commission
-
-![Illustration for article titled Fry Your Eggs in Heavy Cream](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
-
-Photo: Claire Lower
-
-As you can see, there’s a nice gradation of yolk “doneness” with this method—the top is super soft, almost runny, while the base is hard cooked, but not so much so that it tastes sulphury. But the real hero of the piece is the whites. They are incredibly tender, a little crispy on the edges, and have really taken on the rich, sweet character of the caramelized cream.
-
-I have but one bone to pick with this method: As the cream caramelizes, it fuses to the pan—even nonstick!—in a way that is quite annoying to clean off. It doesn’t mess up the finish or anything, it just takes a good bit of scrubbing to remove, and I’ve never had to scrub a teflon-coated pan before. But the eggs come out of the pan quite easily, and that medium amount of scrubbing is a small price to pay for eggs as indulgent as these.
-
-Subscribe to our newsletter!
-
-Upgrade your life, one email at a time.
diff --git a/pages/Recipes/Instant Pot Crispy Carnitas _ Gimme Some Oven.sync-conflict-20250817-085607-UULL5XD.md b/pages/Recipes/Instant Pot Crispy Carnitas _ Gimme Some Oven.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index 2f359bb..0000000
--- a/pages/Recipes/Instant Pot Crispy Carnitas _ Gimme Some Oven.sync-conflict-20250817-085607-UULL5XD.md	
+++ /dev/null
@@ -1,7 +0,0 @@
----
-title: Instant Pot Crispy Carnitas | Gimme Some Oven
-updated: 2021-02-17 12:20:17Z
-created: 2021-02-17 12:20:06Z
----
-
-https://www.gimmesomeoven.com/instant-pot-crispy-carnitas/
diff --git a/pages/Recipes/Juicy Cuban Mojo Pork Roast (Chef Movie recipe).sync-conflict-20250817-085610-UULL5XD.md b/pages/Recipes/Juicy Cuban Mojo Pork Roast (Chef Movie recipe).sync-conflict-20250817-085610-UULL5XD.md
deleted file mode 100644
index 0c3d440..0000000
--- a/pages/Recipes/Juicy Cuban Mojo Pork Roast (Chef Movie recipe).sync-conflict-20250817-085610-UULL5XD.md	
+++ /dev/null
@@ -1,42 +0,0 @@
----
-tags: recipe 
-created: 2015-03-30T21:00:00+00:00
-author: Nagi | RecipeTin Eats
-url: https://www.recipetineats.com/juicy-cuban-mojo-pork-roast-chef-movie-recipe/ 
----
-
-- [Juicy Cuban Mojo Pork Roast (Chef Movie recipe)](https://www.recipetineats.com/juicy-cuban-mojo-pork-roast-chef-movie-recipe/)
-  
-  This is the Mojo Marinated Roast Pork from the John Favreau movie &quot;Chef&quot;. The recipe was created by rock star LA chef Roy Choi. The flavours of the marinade are classic Cuban, citrusy and strong. It infuses into the pork incredibly well. I made this with boneless pork shoulder because I made it specifically with the intention of using leftovers to make Cubanos (Cuban sandwiches) and boneless is easier to slice. But it can also be made with bone-in pork (add 0.5kg/1lb to the pork weight). This roast is extremely tender though is still suited to carving rather than &quot;pulling apart&quot; with tongs - though I also provide the cook times for a pulled Cuban pork option!
-  
-  ![Juicy Cuban Mojo Pork Roast (Chef Movie recipe)](https://www.recipetineats.com/wp-content/uploads/2015/03/Cuban-Mojo-Marinated-Pork-sliced_680px.jpg)
-	- Ingredients
-- 3/4 cup extra virgin olive oil
-- 1 cup cilantro / coriander, (lightly packed)
-- 1 tbsp orange zest
-- 3/4 cup orange juice, (fresh)
-- 1/2 cup lime juice
-- 1/4 cup mint leaves, (lightly packed)
-- 8  garlic cloves
-- 1 tbsp fresh oregano leaves, (packed (or 1/2 tbsp dried oregano))
-- 2 tsp ground cumin
-- 1 tsp salt
-- 1 tsp black pepper
-- 4 lb / 2 kg   pork shoulder / pork butt, (skinless and boneless (not loin or leg roast, will dry out))
-- 2 tbsp lime juice
-- 1/4 cup orange juice
-- Salt and pepper
-	- Instructions
-- Combine Marinade ingredients in a food processor and blend until the herbs and garlic are finely chopped. Alternatively, you can finely chop/mince the garlic and herbs then mix all ingredients in a bowl.
-- Place in a large ziplock bag with the pork. Place in the fridge overnight (in a bowl, just to be safe).
-- Remove the pork from the Marinade and leave on counter for 1 hour (bring to room temp). Reserve the Marinade.
-- Preheat oven to 220°C/425°F (200°C fan).
-- Roast, uncovered, for 30 minutes. Base with pan juices.
-- Reduce heat to 190°C/375°F (170°C). Roast for another 1 1/2 - 2 hours, basting every half hour, until the internal temperature reaches 70°/160°F. At this temperature, the pork is cooked, still juicy, and carvable, as it is intended to be (Note 1)
-- Fall-apart tender alternative (not slicable, meat falls apart): Roast at 160°C/320°F (all oven types) for 3 1/2 hours, or until the meat can be easily shredded using 2 forks (check on side).
-- Remove from the oven and place on a plate, loosely covered with foil. Rest for 20 minutes before serving with the Mojo Sauce on the side. I decorated mine with pan fried slices of oranges and extra cilantro/coriander leaves.
-		- Mojo Sauce
-- Place the reserved Marinade, Mojo Sauce ingredients and 2 tbsp of the roasting pan drippings into a small saucepan. Bring to boil and add salt and pepper to taste. You might also want to add more lime juice or even a touch of sugar. Turn the heat down and simmer for 1 minute, then remove from the stove and set aside.
-  
-  -----
-- Notes
\ No newline at end of file
diff --git a/pages/Recipes/Keto Flaxseed Bread Recipe _ Wholesome Yum.sync-conflict-20250817-085604-UULL5XD.md b/pages/Recipes/Keto Flaxseed Bread Recipe _ Wholesome Yum.sync-conflict-20250817-085604-UULL5XD.md
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----
-title: Keto Flaxseed Bread Recipe | Wholesome Yum
-updated: 2021-04-24 22:32:20Z
-created: 2021-04-24 22:32:13Z
-latitude: 40.77192271
-longitude: -73.99033287
-altitude: 16.7385
----
-
-https://www.wholesomeyum.com/keto-flaxseed-bread-recipe/
diff --git a/pages/Recipes/List of Good Fats and Oils versus Bad - Dr. Cate.sync-conflict-20250817-085618-UULL5XD.md b/pages/Recipes/List of Good Fats and Oils versus Bad - Dr. Cate.sync-conflict-20250817-085618-UULL5XD.md
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----
-title: List of Good Fats and Oils versus Bad - Dr. Cate
-updated: 2021-09-21 18:49:38Z
-created: 2021-09-21 18:49:38Z
-source: https://drcate.com/list-of-good-fats-and-oils-versus-bad/
-tags:
-  - keto
----
-
-**This page is YOUR resource list of all things pertaining to edible fats and oils, please bookmark if you are interested in this topic. **
-
-**Please read the FREQUENTLY ASKED QUESTION section for oils not addressed in the above graphic, and if not there either then please post a question for me in the comments section.**
-
-To be notified when your question is answered, please check the notifications box on your comment.
-
-- Bad Fats: NEVER eat these!
-- REFINED PUFA-Rich seed OILS a.k.a. “Vegetable oil”
-  
-  Canola (also called “Rapeseed”), Corn, Cottonseed, Soy, Sunflower, Safflower, Grapeseed, Rice bran.
-  
-  ALSO TOXIC: **Refined Palm oil**. (It’s not very high in PUFAs, but the refining is often more intense.)
-  
-  PLUS: Anything that says **hydrogenated** because it’s going to start with refined oil and further process to create trans fats.
-  
-  Vegetable oil is an industry term that sometimes includes olive oil, peanut, and coconut. However, when you see the word vegetable oil on the ingredients, it’s not going to be first press, unrefined olive, peanut, or coconut. It will be one of the cheap, refined PUFA-rich, seed oils listed above.
-- **Good Fats: Eat THESE instead!**
-- UNREFINED FATS and OILS, LOW in PUFA or high in Omega-3 and not heated
-  
-  **Avocado oil, Butter, Coconut Oil, Duck Fat, Ghee, Lard, Olive oil, Peanut oil, Tallow, Sesame oil, Flax oil, Walnut oil, Almond oil, Macadamia nut oil**
-  
-  Also: Anything that says **cold-pressed and unrefined**. It must say unrefined! If it says cold-pressed but is refined, it’s not good.
-	- USE THESE FOR COOKING:
-	  
-	  Almond oil, Avocado oil, Butter, Coconut, Duck Fat, Ghee, Lard, Macadamia nut oil,  Peanut oil, Tallow, Sesame/Toasted Sesame oil (Sesame is better if combined with peanut or other stabler fat, details below)
-	- DON’T COOK THESE
-	  
-	  Flax oil, Walnut oil, Fish oil
-- Refined Oils: Limited Use
-  
-  Refined high-PUFA seed oils are toxic. Refined high sat-fat/mufa oils are “ok but not great” because their fatty acids can handle the refining process without generating significant levels of mutated fatty acids and are therefore not going to be particularly toxic. However, the **refining strips them of significant amounts of minerals and/or antioxidants** so they are not as nutritious as their more expensive, higher-quality equivalents. You can think of them as the empty calories of the fat world. If you can afford to, get the better stuff. If you can’t, these are still far better than the high-PUFA oils. You’ll just need to be sure that the rest of your diet supplies plenty of antioxidants (lots of fresh greens and herbs, for example).
-- Knowledge Base:
-		- Everything you need to know about dietary fats and oils, summarized in one place.
-	- WHY REFINED VEGETABLE OILS (aka Seed Oils) ARE TOXIC
-	  
-	  (The short version)
-	  
-	  These oils contain a high percentage of polyunsaturated fatty acids (PUFAs). PUFAs are unstable, and break down rapidly when exposed to chemical stress. Ever heard of varnish? It’s what carpenters use to finish wood. Varnish is made from [vegetable oils,](https://www.nytimes.com/1996/10/13/nyregion/working-with-traditional-oil-varnishes.html) including soy and linseed (which is rich in omega-3, like canola), because these oils are chiefly composed of PUFAs. PUFAs react with oxygen in the air to help polymerize the varnish into a nice hard coating that helps preserve the wood.
-	  
-	  Varnish is good for your floors, but not so good for your brain, your arteries or mitochondria. I elaborate on that below, throughout this blog, and in *Deep Nutrition chapters* 7 and 8.
-	  
-	  A little bit of PUFA is not a problem for us, we actually need some. And when we get PUFA from whole foods like sunflower, chia or flax seeds, it’s well protected by antioxidants nature builds into the seed. These protectants get stripped away during the industrial scale refining of sunflower and the other vegetable oils, and that’s just the beginning of the problems with vegetable oils.
-	  
-	  The refining process not only strips away antioxidants, it makes PUFAs toxic by exposing them to heat, pressure, metals and bleaching agents. This chemically alters the molecules into a wide variety of potent toxins with long names like 4-hydroxynonanal and 4-hydroxyhexanol, aldehydes, and others. These molecules are toxic because they promote free-radical reactions that damage our cellular machinery including mitochondria, enzymes, hormone receptors, and DNA.
-	  
-	  More information on the refining under “See How it’s Made” below.
-	  
-	  Years of consuming these high-PUFA seed oils has a consequence that almost nobody is talking about just yet. Our body has no choice but to store the extra PUFA in our body fat, and that means that over decades the concentration of PUFA in our body fat gradually rises. Back in the early 1900s our body fat PUFA percentage was 2-4. Today it’s 10-30%. This makes our body fat prone to inflammation and has disastrous consequences for our overall health and ability to fuel our cells.
-	  
-	  For more about how these oils affect our heart, brain and DNA, please read Chapters 7 and 8 of the 2017 edition of *Deep Nutrition: Why Your Genes Need Traditional Food*). For a deeper dive into the reason these oils promote diabetes, weight gain and most metabolic disease, see my latest book, *The FATBURN Fix*.
-- LOOKING FOR REFERENCES? [Click HERE](https://drcate.com/pufa-project/)
-  
-  The google document above is a short, organized list. There are hundreds more yet to be compiled into the document. If anyone wants to volunteer to help out with this project, please let me know!
-- TAKING FISH OIL OR OIL SUPPLEMENT?
-  
-  Supplement companies love extracting oils from whole foods and encapsulating them, and then promoting them as somehow superior to the whole food.  Common examples of supplement oils include:
-- **Fish oil**
-- **Cod liver oil**
-- Oregano
-- Cumin
-- Hemp seed
-- **Flax**
-- Udo’s oil
-- Borage oil
-  
-  None of these are necessary on a whole foods diet with the possible exception of certain very high quality cod liver oils for those who cannot eat whole foods that are naturally high in PUFAs, such as raw or sprouted nuts and seeds, pasture-fed dairy and meats, liver (yum) and oily fish. If you are a vegan who cannot eat raw or sprouted nuts and seeds, then a flax oil supplement is a good way to go.
-- IT’s NOT THE OMEGA-6
-  
-  Our diets do contain too much omega-6, yes. But a common misperception is that vegetable oils are toxic because they contain omega-6, and omega-6 is pro-inflammatory. There are two points about this misperception I want to bring to your attention.
-  
-  1.  Vegetable oils are toxic because the fats they contain are oxidized. And it’s the double bonds that make PUFAs susceptible to oxidation. But omega-3 fats have *more* double bonds than omega-6, generally speaking, and so seeds with a high omega-3 content, like canola, actually lead to *more* toxic degradation products than seeds with a high omega-6, like soy (all else being equal).
-  2.  Our brains need omega-6. Our brains are made out equal parts omega-6 and omega-3, so we need both in roughly equal amounts.
-  
-  The fact that we get too much omega-6 now is a result of two major consequences of industrial food making:
-  
-  1.  Soy is the most commonly used vegetable oil in processed foods and restaurants by a factor of nearly twice over Canola, the second most common.
-  2.  The animals we eat are fed soy and corn, which contain lots of omega-6, and the feed is often supplemented with other vegetable oils such as cottonseed that are also high in omega-6. The animals do not burn these fats for energy (neither do we), so they are stored in the adipose tissue. This means, for example, bacon from industrially produced pigs contains a lot of omega-6.
-  
-  **How much vegetable oil is too much?**
-  
-  That’s a little like asking how many cigarettes should a 4 year old smoke. More than none is too much. However because these oils are now added to spice mixes that are added to many otherwise healthy foods, it has become almost impossible to avoid entirely. Other than spice mixes, products with vegetable oil are best avoided whenever possible.
-	- FATS v OIL
-	  
-	  Fats are solid at room temperature and oils are liquid. Saturated fats are stiff, so highly saturated fat. (Figure below)
-	  
-	  ![fat versus oil](../../_resources/fat-versus-oil_359e960b679a468a906d3e008d70ca52.jpg)
-	  
-	  Fats are solid at room temperature because their triglycerides are composed of relatively more straight, saturated fatty acids. Oils are liquid at room temperature because their triglycerides are composed of relatively more flexible unsaturated fatty acids, both mono-unsaturated (one double bond) and poly-unsaturated (two or more double bonds)
-	- FATTY ACIDS v FATS
-	  
-	  **Fatty acid** refers to a molecule composed of a several carbons linked together, generally anywhere from 4 to 26 carbon atoms, with a special group at the end called a carboxyl. The chain of carbon atoms may be linked together with single bonds, and be saturated, or contain one double bond, and be mono unsaturated, or contain two or more double bonds, and be polyunsaturated. Our bodies cell membranes are composed of all three types of fatty acids. We cannot make certain fatty acids, those have to come from food, these we call essential fatty acids and they come in two types: omega-3 and omega-6.
-	  
-	  **Fats** Most fats and oils we eat are composed of three fatty acids bound to glycerol to form a structure called a triglyceride.  Triglycerides are very large molecules and the general idea is a little like three keys dangling off a keychain. When we eat any fat or oil, our digestive system breaks down the triglyceride into free fatty acids and glycerol so that the molecules can get into our intestinal cells, then the intestinal cell reassembles them back into triglyceride and ships them out in the bloodstream as chylomicrons, a kind of lipoprotein. When we eat too much, we store the extra as fat under our skin, all in the form of triglyceride.
-- **THE MYTH OF EXPELLER PRESSED**
-  
-  **If my oil says expeller pressed does that mean its okay?**
-  
-  **No. Here’s why:**
-  
-  Bottles of organic oil often state “expeller pressed” as a selling point, to suggest that it has been gently treated, in an extra-virgin sort of way. But that couldn’t be farther from the truth. Firstly, expeller pressed simply means that the first step of the extraction was mechanical. The second step was probably the standard, solvent extraction using hexane.
-  
-  But once the expeller-pressed oil has been extracted, it’s generally also refined, bleached and deodorized. These three additional treatments guarantee that the polyunsaturated fatty acid molecules will be oxidized in ways that generate toxins like 4-hydroxyhexanal, 4-hydroxynonanol, aldehydes and more. These compounds aren’t just hard to pronounce, they’re hard for our cells to tolerate and lead to mitochondrial uncoupling, DNA damage, free radical cascades and other cell-damaging events that accelerate the aging process and contribute to disabling disease. Don’t be fooled. (For more information, please read chapters 7 and 8 of the 2017 edition of *Deep Nutrition: Why Your Genes Need Traditional Food*)
-- COOKING TIPS FOR HIGH HEAT:
-  
-  **STIR FREQUENTLY:**
-  
-  The higher the heat, the more you need to be stirring unless you’re going for a specific effect, like char flavor or crispy skin.
-  
-  **HEALTHY OIL COMBINATIONS: **
-  
-  BUTTER+OLIVE: Add a pat of butter to olive oil when cooking at high heat, the saturated fat in the butter protects the olive oil and the antioxidants in the olive oil protect the protein in the butter that might otherwise burn.
-  
-  SESAME+PEANUT: Add sesame to peanut oil for Asian dishes. The ratio should be roughly 4-8:1 Peanut:Sesame. Sesame is high in PUFA, but it has powerful antioxidants that, when added to low PUFA peanut oil, protect all the PUFAs.
-- SMOKE POINT
-  
-  **Should I make sure to use a high smoke point oil for pan frying, wok cooking or other high-heat applications?**
-  
-  **No. Here’s why:**
-  
-  Smoke point is a sciencey sounding selling point that vegetable oil salesmen use to ooze their way into busy restaurants. If you’ve read about smoke points, you’ve probably read something like this “Refined oils have higher smoke points and typically a more neutral flavor than unrefined oils, which makes them better for sautéing, frying or even deep-frying.” I think the concept of smoke point is bunk. First of all, what chef is going to literally wait for food on the stove to start smoking before stirring it? Have you ever seen that on a cooking show? Secondly, and this is the more important point, the molecular degradation that occurs in these high smoke point oils both during their manufacture and then again when they’re exposed to high heat during cooking invisibly degrades the oil, generating molecules that are dangerous to our health.
-  
-  If the food you order has black char on it, you’ll probably realize someone in the kitchen wasn’t paying attention to your dish, and send it back. The higher smoke point oils enable chefs to stir less often and in so doing to overheat your food without leaving any evidence.
-  
-  I’m not saying theres no such thing as smoke point. Of course there is. But the myth is that the product is somehow superior because it has a high smoke point. You can increase the smoke point of any fat by removing proteins, antioxidants, and free fatty acids. For example, ghee has a higher smoke point than butter because the clarification process reduces the protein content.
-  
-  I recommend using high-quality oils and fats like butter, lard or tallow, and yes, even EVOO, for stovetop frying. But be sure to stir! It should go without saying that overcooking your dishes not a healthy practice. Who needs high smoke points? Just eat properly cooked food.
-- **HOW IT’S MADE: Refining steps that damage PUFAs**
-  
-  STEP 1) EXTRACT CRUDE OIL FROM THE SEED
-  
-  Manufactures produce a crude oil by extracting it in one of three ways:
-  
-  1.  Mechanical extraction, either cold pressed (always below 120 degrees) or expeller pressed (the pressure is higher, which increases the temperature). This is the best. But it leaves a lot of oil behind in the seed or fruit, roughly half for expeller pressing, or more for cold pressing, so it’s typically done only by small batch, artisanal producers. Extra virgin olive oil is produced by mechanical extraction, as are other high-quality oils. The highest quality oils do not need to be refined and so the bottles may contain some cloudy-appearing material that’s actually very good for you. (The video below of Figone’s Olive Oil Pressing at Factory is a good example of what today’s mechanical, expeller pressing system looks like on a relatively small scale.)
-  2.  Double extraction. This is probably how most “expeller pressed” oil is actually produced. The manufacturer will mechanically press it first, obtaining about half of the oil they will ultimately be able to extract from the seed. This produces oil and an oil-rich seed cake. To remove the other half of the oil from the seed cake, they process with hexane, as below, making for a more “cost effective” product. Unfortunately, from a consumer choice standpoint, its not clear that oils produced this way won’t be called cold pressed or expeller pressed, even though that’s only part one of the process. It appears there’s simply no way to distinguish oils that have been only mechanically pressed from these “double extraction” oils, where half has been mechanically extracted and half has been processed by solvent extraction, as below.
-  3.  Solvent extraction, using hexane (also in your gasoline tank). This is the worst. They do remove as much of the hexane as they can, using bleaches or distillation, and it’s not quite as damaging to the polyunsaturated oil molecules as the refining process.
-  
-  **What is the best oil?** See the heading in the FAQ section below: What is artisanal oil?
-  
-  https://youtu.be/BS78muVejLU
-  
-  STEP 2) DEGUMMING
-  
-  After the double extraction and solvent extraction, a sticky soapy sludge develops on top of the oil as a result of churning the phosphatides (when you work soap into a lather, your churning the phosphatides with water creating the foam). These phosphatides must be removed before refining, and so manufacturers use a “wash” of sodium hydroxide and water to accomplish this.
-  
-  Cold pressed oils do not generally require degumming
-  
-  STEP 3) REFINE the CRUDE OIL
-  
-  Step one and, if it’s needed, step two produce what’s called a “crude oil.” Other than cold pressed oils,  the crude oils all contain numerous contaminants you would not want to eat. So the manufacturer cleans it up in three more very harsh steps that damage the PUFAs: refining, bleaching and deodorizing.
-  
-  Refining: This is performed to remove the free fatty acids, which would contribute to a rancid taste. This is accomplished with either an acid or bleaching agent. In the latter case, the since bleaching has been performed the process skips ahead to deodorizing.
-  
-  Bleaching: This is performed to remove chlorophyll, the chemical in plants that imparts the green color. Chlorophyll must be removed from these high PUFA seed oils because it promotes rapid oxidation of the PUFA fatty acids and would lead to a very sludgy, sticky oil that wouldn’t pour out of the bottle very well.  While bleaching improves its pour-ability, it also generates partially oxidized PUFAs compounds. These are the highly toxic compounds that promote oxidative stress in our bodies and can damage our DNA.
-  
-  Deodorizing: This is performed to remove flavor components, which would come from chemicals originally present in the seed (such as antioxidant phytonutrients) as well as byproducts of the above steps. This is performed by heating the oil again to 510 F/ 265 c and forcing steam through it to try to capture the volatile materials.
-	- FURTHER PROCESSING:
-	  
-	  The refined oil can be further treated to raise the melting point to create the desired, more solid texture. One method is hydrogenation, which creates a partially hydrogenated, solid fat. Another is inter-esterification, which rearrange the fatty acid locations on glycerol and also solidifies the fat. Both of these lead to generation of different forms of toxins than the above. Hydrogenation leads to the generation of fatty acids with a single trans bond, which block our body’s enzymes. Interesterification leads to the formation of triglycerides with unusual configurations and has been found to lead to elevated blood glucose levels.
-- **WHY GOOD FATS GO BAD: THE TWO CAUSES OF RANCID TASTE **
-  
-  Nature does not make bad fats, factories do. By mass producing oils, we can damage them in two different ways that can lead to rancid taste.
-  
-  1.  ENZYMES.   When oils and fats are too old, they can break apart into free fatty acids, which taste bad and are one of the major causes of rancidity. Mishandling of the raw material before factory processing also promotes enzyme action. The enzymes that release free fatty acids are called lipases, and this kind of rancidity is called *lipolytic rancidity*. Rancid dairy is especially gross because it has a high portion of the short chain fatty acids that are powerfully bad tasting and are, in fact, partially responsible for the disgtuisting flavor and smell of vomit.
-  2.  OXIDATION. Another cause of rancidity occurs due to ultraviolet light or heat or metals and other chemicals contaminating the fat or oil. These cause oxidation reactions, and they affect the PUFA fatty acids first. The off flavor results from the fact that oxidation reactions can release free fatty acids from the triglyceride, just as enzymes can, however the freed fatty acids are also damaged chemically and can be very toxic. Rancidity resulting from oxidative release of fatty acids is called *oxidative rancidity*. Fish is very high in PUFA fats and both oxidative and lipolytic rancidity play a role in generating the rotten smells of old fish.
-	- **Is eating rancid food unhealthy?**
-	  
-	  Yes, in general.
-	  
-	  If it were just enzymatic rancidity at play releasing otherwise normal fatty acids, the answer would be no. In fact, animal like vultures that seek out already killed prey seem to enjoy the released free fatty acids we find disgusting. But these animals are generally eating carcasses that are only a few days old at most and generally the parts they eat at this stage contain mostly oxidation resistant saturated fatty acids.
-	  
-	  We don’t eat rotting meat, unless we’re living with a native Greenlander and enjoying Kiviaq (made of auks fermented in a seal skin). So when we are hungry enough to consider downing something rancid its generally going to old nuts or seeds that are high in polyunsaturated fats. Because these PUFA fats oxidize easily, if you’re getting an off flavor from nuts or seeds its unhealthy and best avoided.
-	- BEWARE OF “NEUTRAL” FLAVOR
-	  
-	  Some of the most toxic fats have no flavor at all, and thus we can’t rely on taste to warn us that an oil contains toxic, oxidized fats. In fact, Canola, Soy and the other RBD oils are marketed to restaurants based on their lack of flavor, meaning the chef can use the same oil regardless of the spices and other flavor profiles.
-- Harvard Gets It Wrong
-  
-  If you care about your health, ignore Harvard and Yale–at least for now. While many leading MDs are waking up to how wrong we were to insist that saturated fat was unhealthy, these two schools are digging their heels deep in the 1950s-era dogma.  Their recommendations is to avoid saturated fat as much as possible, and get roughly 25% of daily calories from polyunsaturated fat-rich foods like vegetable oils. The only evidence that supports this position is statistical (they do not offer a plausible physiologic mechanism), and their statistical work is seriously flawed by wrong assumptions and confounding variables.
-  
-  In 2015, scientists at the NIH analyzed autopsy slides that were made as part of a study done in the 1970s. The study compared two diets, one rich in liquid vegetable oils (high polyunsaturated fats) and the other rich in hydrogenated vegetable oil (high in trans and saturated fats). Believe it or not, they found the folks on the hydrogenated vegetable oils had fewer heart attacks and strokes than the people on the liquid vegetable oils.
-  
-  Walter Willet, the Dean of the School of Public Health, dismissed this finding as “a historical footnote.”
-	- What Made Me Realize Harvard Gets it Wrong
-	  
-	  I read a [PhD dissertation](http://uu.diva-portal.org/smash/get/diva2:160811/FULLTEXT01.pdf) that explained how polyunsaturated fatty acids (PUFAs) can ignite free radical reactions in our bodies. Free radical reactions are really bad. After reading more about oil processing and PUFA oxidation, I realized everything I’d learned about fats in medical school was wrong, and that it was necessary to reverse my earlier position on good fats and bad. As a practicing doctor, making this shift has not been easy, because it goes against what most of my colleagues still believe.
-- Technically Speaking:
-	- This section defines some common scientific terms for those interested in more of the chemistry.
-	  
-	  BEST METHOD OF DETERMINING OXIDATIVE STABILITY: Activated Oxygen Method or AOM, I think it’s heating to 100C with peroxide, and the longer it takes to get to a certain point, the more it resists oxidation.
-	  
-	  RANCIDITY=any off flavor. Two reasons: free fatty acids released from trigylceride, producing an off flavor. And Partial oxidation of the fatty acids.
-	  
-	  FREE FATTY ACID FLAVOR (from vegetable oil manual I downloaded):
-	  
-	  The liberated free fatty acids have a distinct flavor and odor which are more disagreeable when the fatty acid chain length is shorter than 14 carbons
-	  
-	  OXIDIZED FATTY ACID FLAVOR (From veg oil manual)
-	  
-	  Hydroperoxides themselves have no flavor or odor but break down rapidly to form aldehydes, many of which have a strong, disagreeable flavor and odor.
-	  
-	  From naturalproductsinsider.com
-	  
-	  “Hydrolytic rancidity, also called hydrolysis or enzymatic oxidation, occurs in the absence of air, but with moisture present. This normally is accomplished through enzymatic peroxidation, where enzymes found naturally in plant oils (i.e., lipoxygenase, cyclooxygenase) and animal fats (i.e., lipase) can catalyze reactions between water and oil.
-	  
-	  Another degradation process is microbial rancidity, in which micro-organisms such as bacteria, molds and yeast use their enzymes to break down chemical structures in the oil, producing unwanted odors and flavors. Water needs to be present for microbial growth to occur.”
-	  
-	  OXIDATION: Double bonds in the fatty acid reacting with oxygen.
-	  
-	  OXIDIZED: Double bonds in the fatty acid that have reacted with oxygen to generate reaction products, usually with toxic e
-	  
-	  IODINE VALUE: How many double bonds are present on average in the triglycerides in the oil. Does not distinguish between mono and poly. Higher value represents more double bonds.
-	  
-	  PEROXIDE VALUE: Peroxide determination is the most widely accepted method for oil flavor quality determination. Peroxides are the major initial products of lipid oxidation and are measured by techniques based on their ability to liberate iodine from potassium iodide or to oxidize ferrous to ferric iron. Their content usually is expressed as milliequivalents of oxygen per kilogram of fat. Peroxide values of 0.5 meq/kg or less generally are necessary for a high flavor score. Because of the transitory nature or instability of peroxides, the level of peroxides may not serve as a true indicator of the actual state of oxidative rancidity of the fat or oil. During the course of oxidation, peroxide values reach a peak, then decline
-	- FREQUENTLY ASKED QUESTIONS
-- What is artisanal oil and why is it the best?
-  
-  Oil extracted using the highest quality mechanical (cold pressed) process that is tasty and wholesome enough to consume as is. Artesanal oils do not require any further steps and are sold unfiltered and unrefined. These are the most nutritious oils.
-- Can I eat seeds, nuts or fish that are high in PUFA?
-  
-  Yes. Nature doesn’t make bad fats, factories do. For one thing, the seed oils are concentrated forms of PUFA, while the seeds, nuts and fish are not. Plus, when it comes to nuts and seeds, it’s the refining process that causes toxins, as described under How It’s Made: Edible Oils, above. When it comes to fish, consuming it raw, poached steamed or gently cooked will protect the PUFAs (so just don’t overcook it), and the fish tissue itself contains antioxidants so there will be far less PUFA breakdown.
-- I heard peanut oil was high in PUFA, why is it listed as good?
-  
-  Peanut oil is higher in PUFA than olive oil, but still healthy when unrefined. This is because it has much less PUFA than the other seed oils, and the peanut seed protects its PUFA properly with plenty of antioxidants. These antioxidants would be removed during refining, but remain while unrefined.
-- Sesame oil is also high in PUFA, why do you list it as good?
-  
-  Unlike the Hateful 8 seeds used to make industrially extracted and refined oils, sesame seeds are a traditional source of oil generally used for flavor. They are different for two more reasons as well. 1) Sesame seeds are relatively higher in fat (and antioxidants that protect PUFA) than most of the Hateful 8 seeds, which means the extraction process does not require harsh treatment. 2) The oil is not refined, and so the abundant antioxidants, minerals and vitamins are still present. I do recommend caution with heating, meaning don’t use for extended high heat cooking. Finally, I recommend combining it with peanut (see above) for stir fry.
-- Flax oil is high in PUFA, why is that good?
-  
-  Flax is high in omega-3. It’s not used often as a culinary oil. Flax oil is sold as a supplement and is generally unrefined. Definitely don’t cook with flax because the omega-3 in flax is more unstable than the omega-6 in sesame.
-- Pumpkin oil, good or bad?
-  
-  Pumpkin seed oil contains about [50% PUFA (mostly the omega-6 linoleic acid), 25% monounsaturated (oleic acid) and about 20% saturated](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4827242/#:~:text=The%20main%20fatty%20acids%20in,the%20total%20FA%20extractible%20matter.). This high percentage of delicate PUFA means it must be unrefined to be edible and also that it’s not good to cook with.
-- What about high-oleic sunflower oil, is it better?
-  
-  It is better, but not good, and the same applies to all high-oleic seed oils including soy, canola and safflower.
-- What about soy or sunflower lecithin?
-  
-  This question came up so often I created a post, here: https://drcate.com/are-products-with-soy-lecithin-safe-to-eat-like-chocolate-ice-cream/
-- What are your thoughts on Thrive Algae Oil?
-  
-  Not a big fan. They say “Highest level of monounsaturated fats and 75% less saturated fat than olive oil and avocado oil* the fact they think less saturated fat is a good thing indicates they don’t really understand the chemistry. They also say “Light, neutral taste lets the flavor of your food shine through” neutral taste means its refined, as does the high smoke point. Refining strips away nutrients, but who knows if there ever were any since we’re talking about algae, pond scum Frankenfood. Ever see the movie Soilent Green?
-- What about skin products made with seed oils?
-  
-  While PUFAs applied to your skin won’t build up in your body fat, damage mitochondrial or promote systemic inflammation, they won’t do as much good for your skin as products made with stable oils that are higher in mono and saturated fat. As far as refined versus unrefined when it comes to skin, there’s much less benefit from unrefined. While unrefined indicates a better product (and probably a higher pricetag) your skin can’t absorb a significant amount of the nutrients that refining would remove, so you’re not missing much.
-- PALM oil is showing up in more foods. How can I tell if it’s refined?
-  
-  If it’s unrefined the ingredients usually say so because it’s much more costly and they want you to know. The tougher questions is HOW was it refined? High-heat refining can produce carcinogenic compounds. Right now, the best method is to go by cost. If the product containing palm is less expensive than similar products containing soy, canola etc, it’s probably best to avoid it. I know that’s not a very good answer, sorry!
-- Is Brain Octane Oil acceptable in bulletproof coffee? It is derived from coconut oil, but distilled with heat and pressure. Is it toxic?
-  
-  It’s ok. Not toxic because the saturated fats are very stable to all the processing. Less nutritious than cream/butter, especially grass-fed.
-- How long does it take to get the excessive PUFA out of my body?
-  
-  The half life is 18 months, so 4-5 years until you’re clear. That’s how long it takes to become ‘fully fat adapated.’ Fortunately you don’t need to wait years or even months before you start feeling results. You will start to experience improved energy the first day you swap out toxic fats for healthy ones in your breakfast.
-- Sources:
-  
-  Interesterification leads to elevated glucose: https://dx.doi.org/10.1186%2F1743-7075-4-3
-  
-  Refining Steps: http://canola.okstate.edu/canola-info/canolaoilmeal/oilprocessing.pdf
-- Related Posts
-  
-  From Carnivore Aurelius https://carnivoreaurelius.com/is-vegetable-oil-bad-for-you/
-  
-  At DrCate.com
-  
-  https://drcate.com/what-every-doctor-should-know-about-ancel-keys-experiments/
\ No newline at end of file
diff --git a/pages/Recipes/Low Carb Paleo Keto Almond Flour Biscuits Recipe (.sync-conflict-20250817-085621-UULL5XD.md b/pages/Recipes/Low Carb Paleo Keto Almond Flour Biscuits Recipe (.sync-conflict-20250817-085621-UULL5XD.md
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----
-title: >-
-  Low Carb Paleo Keto Almond Flour Biscuits Recipe (4 Ingredients) | Wholesome
-  Yum
-updated: 2021-04-21 17:03:36Z
-created: 2021-04-21 17:03:36Z
-source: >-
-  https://www.wholesomeyum.com/recipes/paleo-almond-flour-biscuits-low-carb-gluten-free/
-tags:
-  - recipe
----
-
-	- This paleo almond flour biscuits recipe needs just 4 common ingredients & 10 minutes prep. These buttery low carb keto biscuits will become your favorite!
-	  
-	  The full ingredients and instructions are on the recipe card at the end of this post. Before you scroll or jump to the recipe card, **don't miss the HELPFUL RECIPE TIPS in the post itself!**
-	  
-	  ![This paleo almond flour biscuits recipe requires just 4 common ingredients and 10 minutes prep time! Low carb, gluten-free, and buttery delicious. Detail: paleo-almond-flour-biscuits-low-carb-gluten-free-1](../../_resources/wholesomeyum_paleo-almond-flour-_27156c6f19014e9e8.jpg)
-	  
-	  ![Keto Food List](../../_resources/ketofoodlist-200x200_6502de6cf03645ce8ec0a36d26193.png)
-- FREE PRINTABLE: LOW CARB & KETO FOOD LIST!
-  
-  Join 200,000+ others to get a FREE keto food list, plus weekly keto recipes!
-  
-  [GET IT NOW](#mailmunch-pop-905646)
-  
-  This post may contain affiliate links, which help keep this content free. ([Full disclosure](https://www.wholesomeyum.com/about/terms-disclosures/))
-  
-  Who else does meal prep on Sundays? I can’t be the only one! And, low carb almond flour biscuits make a regular appearance in my prep.
-  
-  More of you are looking at recipes here at Wholesome Yum on Sunday than any other day of the week. Clearly, many of you were crazy busy in the kitchen yesterday.
-  
-  I have to say I totally agree with you – Sunday is the *best* day to cook for the week ahead. Since these paleo biscuits with almond flour have been in my weekly rotation for the past month, I couldn’t wait any longer to share them!
-  
-  Sunday meal prep has become a comforting routine for me.
-  
-  My family doesn’t usually have concrete plans in the morning that day, so I ask my daughter if she wants to cook with me. She squeals in delight every time! She loves sitting on the kitchen counter as I do my cooking. I let her turn over measuring cups into a bowl or stir using a big spoon. Cooking is so sweet with your kids!
-  
-  As cliche as it sounds, it feels like she’s growing up too fast. The time we spend together in the kitchen is just priceless. It feels like moments frozen in time.
-  
-  Plus, weekdays get so busy for many of us. Having some aspects of meals ready to go in advance is a huge time saver and makes for easy weeknight meals that are still healthy.
-  
-  After I made these almond flour biscuits for the first time, I wished I’d done it sooner. Not only were they deliciously buttery and satisfying, but having them on hand all week was *so convenient!*
-  
-  I brought them to work, served them with dinner, and even incorporated them into snacks. What would *you* use them for this week?
-- <a id="One_of_the_Most_Versatile_Almond_Flour_Recipes"></a>One of the Most Versatile Almond Flour Recipes
-  
-  Almond flour biscuits are surprisingly easy to make. And this particular recipe is super versatile!
-  
-  These keto biscuits come together with only 5 ingredients that you most likely already have on hand. Plus you can make them in less than half an hour and have them ready to eat with your next meal!
-  
-  All you need to make these low carb biscuits with almond flour is:
-- [Almond flour](https://www.wholesomeyumfoods.com/shop/flours/almond-flour/)
-- [Gluten-free baking powder](https://assoc-redirect.amazon.com/g/r/https://amzn.to/2EVfrXe/)
-- [Sea salt](https://assoc-redirect.amazon.com/g/r/https://amzn.to/2EVstUz/)
-- Egg
-- Sour cream – this is optional and you’ll want to skip it for the paleo version, but it improves the texture and makes them lighter.
-  
-  (The amounts to use are on the recipe card below, but don’t miss my tips in the post first!)
-  
-  If you want to make this into strictly paleo biscuits or need to be dairy-free, you can use coconut oil or ghee instead of the butter. You **can’t** swap out the almond flour for coconut flour, though, as it would be way too dry.
-  
-  ![This paleo almond flour biscuits recipe requires just 4 common ingredients and 10 minutes prep time! Low carb, gluten-free, and buttery delicious.](../../_resources/wholesomeyum_paleo-almond-flour-_0fc1cfd39fc34318b.jpg)
-- <a id="Variations_for_Low_Carb_Biscuits_with_Almond_Flour"></a>Variations for Low Carb Biscuits with Almond Flour
-  
-  If you think of these paleo biscuits as a starting point, the sky is the limit. Really, you can get super creative with adding spices to the batter before baking.
-  
-  Here are a few ideas:
-- **Add some rosemary and garlic** to them for a nice savory roll to serve with a salad and [filet mignon](https://www.wholesomeyum.com/recipes/filet-mignon-recipe-beef-tenderloin-recipe/). *Mmm.*
-- **Add a sprinkle of parmesan and some Italian seasoning** to this low carb biscuit recipe and serve them on the side with your [keto chicken parmesan](https://www.wholesomeyum.com/low-carb-keto-chicken-parmesan-recipe/).
-- **Add in some smoked paprika, cayenne pepper, and a bit of shredded cheddar** to your almond flour biscuits to make the perfect accompaniment to an [low carb salad](https://www.wholesomeyum.com/category/low-carb-salads/).
-- Want paleo biscuits for breakfast with your morning coffee? **Top them with butter and drizzle a bit of [low carb maple syrup](https://www.wholesomeyumfoods.com/shop/syrups/maple-syrup/)** on top. Soooo good!
-  
-  These are all savory versions, but I’ll bet you can go sweet, too!
-- <a id="How_To_Make_Almond_Flour_Biscuits"></a>How To Make Almond Flour Biscuits
-  
-  These almond flour biscuits are super easy to make. All you do is combine your dry ingredients and then add in your beaten egg and melted butter, stirring to mix well. That’s it!
-  
-  Then, scoop the dough onto a parchment paper lined baking sheet. Pro tip: [Use a large cookie scoop like this one](https://assoc-redirect.amazon.com/g/r/https://amzn.to/2Pi7ayo) for uniformly sized biscuits that will cook evenly.
-  
-  So, *so* easy! It’s one of the reasons I keep making these low carb biscuits with almond flour again and again. The hardest part of the entire recipe is deciding if you want to make them plain or add some spices to them.
-  
-  Well, that and waiting the 15 minutes for them to finish baking (there’s that patience part of the recipe coming in again!).
-- <a id="Tips_For_How_To_Make_Keto_Biscuits"></a>Tips For How To Make Keto Biscuits
-  
-  Here are a few tips to get the best batch of keto low carb biscuits with almond flour possible:
-	- <a id="Use_finely_ground_blanched_almond_flour"></a>Use finely ground, blanched almond flour
-	  
-	  To get the best texture, you need to use the right almond flour. You’re not going to want to buy almond meal for this recipe, but instead a finely ground, blanched almond flour.
-	- <a id="Pack_the_dough_into_the_cookie_scoop"></a>Pack the dough into the cookie scoop
-	  
-	  If you forget to pack that cookie scoop well, your dough will crumble as you release it onto the parchment paper. And then you’ll have crumbs instead of a perfect batch of savory paleo biscuits.
-	- <a id="Give_them_room_doesnt_have_to_be_much"></a>Give them room (doesn’t have to be much!)
-	  
-	  Unlike those made with wheat flour, low carb biscuits with almond flour don’t spread or rise much. Because of that, an inch is totally enough space to leave between scoops of dough.
-	  
-	  ![This paleo almond flour biscuits recipe requires just 4 common ingredients and 10 minutes prep time! Low carb, gluten-free, and buttery delicious.](../../_resources/wholesomeyum_paleo-almond-flour-_9f2390e40da74d078.jpg)
-- <a id="Ways_To_Use_Low_Carb_Biscuits_With_Almond_Flour"></a>Ways To Use Low Carb Biscuits With Almond Flour
-  
-  I actually have two ways of making these paleo almond flour biscuits. The ingredients and method are the same both ways, but I make them in two different shapes – biscuits as shown, and also a larger, flatter version.
-  
-  The biscuit shape is perfect to have as a side with soup, salad, or any entree or side dish.
-  
-  Or you can use the larger, flatter version of these almond flour biscuits as a bun or low carb bread. Just because you’re eating well doesn’t mean you have to give up burgers on buns or sandwiches on bread!
-  
-  This gluten-free biscuit recipe is fabulous to use for buns when you get to craving a BLT or [thick, juicy burger](https://www.wholesomeyum.com/recipes/the-juiciest-burgers-ever/).
-  
-  You may need to reduce the baking time by a couple of minutes for the flatter ones. Since they are not as thick, they cook a little faster.
-- <a id="How_To_Store_Paleo_Biscuits"></a>How To Store Paleo Biscuits
-  
-  You can make these low carb biscuits with almond flour ahead of time, if you’d like. They’ll keep for a few days on the counter, or up to a week in the fridge.
-  
-  You can even make a bulk batch and freeze them if you’d like. Just take them out to thaw and reheat for use. You can warm them up in the microwave or oven right before serving.
-  
-  The only question is, what are you going to use these paleo biscuits with first? A burger? A roll on the side of your favorite low carb soup? Or perhaps to make a breakfast sandwich?
-- [**Large Mixing Bowl**](https://assoc-redirect.amazon.com/g/r/https://amzn.to/2Xuu8rf) – This bowl set includes bowls of all different sizes. Use the large one for mixing your ingredients.
-- [**Cookie Scoop**](https://assoc-redirect.amazon.com/g/r/https://amzn.to/2lD3pcV) – Using a cookie scoop is an easy way to form your biscuits.
-- [**Large Baking Sheet**](https://assoc-redirect.amazon.com/g/r/https://amzn.to/2WY5rnH) – This baking sheet will work great for making these delicious keto biscuits.
-- Reader Favorite Recipes
-  
-  The recipe card is below! Readers also made these similar recipes after making this one.
-  
-  <img width="301" height="414" src="../../_resources/wholesomeyum-the-best-keto-low-c_a6a5434972f74b77b.jpg"/>
-  
-  **This reader favorite recipe is included in [The Wholesome Yum Easy Keto Cookbook](https://www.wholesomeyum.com/cookbook/)!** Order your copy to get 100 easy keto recipes in a beautiful print hardcover book, including **80 exclusive recipes not found anywhere else** (not even this blog!), my complete fathead dough guide, the primer for starting keto, and much more.
-  
-  [ORDER THE EASY KETO COOKBOOK HERE](https://www.wholesomeyum.com/cookbook/)
-- RECIPE CARD
-  
-  <img width="150" height="150" src="../../_resources/wholesomeyum_paleo-almond-flour-_d221b2c20f3c40069.jpg"/>
-  
-  Rate this recipe:
-  
-  [](#respond)
-- <a id="Low_Carb_Paleo_Keto_Almond_Flour_Biscuits_Recipe_-_4_Ingredients"></a>Low Carb Paleo Keto Almond Flour Biscuits Recipe - 4 Ingredients
-  
-  This paleo almond flour biscuits recipe needs just 4 common ingredients & 10 minutes prep. These buttery low carb keto biscuits will become your favorite!
-  
-  Prep Time 10 minutes
-  
-  Cook Time 15 minutes
-  
-  Total Time 25 minutes
-	- <a id="Recipe_Video"></a>Recipe Video
-	  
-	  *Click or tap on the image below to play the video. It's the easiest way to learn how to make this recipe!*
-	- <a id="Ingredients"></a>Ingredients
-	  
-	  *Click underlined ingredients to see where to get them.*  
-	  Please ensure Safari reader mode is OFF to view ingredients.
-	  
-	  [![Keto Flours](../../_resources/flours-320x200_c270212d11714c2988ce5317cd007d5b.png)](https://www.wholesomeyumfoods.com/product-category/flours/)
-- Get The Best Flour For This Recipe
-  
-  Meet Wholesome Yum Blanched Almond Flour and Coconut Flour, with the highest quality + super fine texture, for the best tasting baked goods.
-  
-  [GET FLOURS](https://www.wholesomeyumfoods.com/product-category/flours/)
-	- <a id="Instructions"></a>Instructions
-	  
-	  **Get RECIPE TIPS in the post above, nutrition info + recipe notes below!**
-	  
-	  *Click on the times in the instructions below to start a kitchen timer while you cook.*
-	  
-	  1.  Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper.
-	    
-	  2.  Mix dry almond flour, baking powder, and sea salt together in a large bowl. Stir in whisked egg, melted butter, and sour cream, if using (optional).
-	    
-	  3.  Scoop tablespoonfuls of the dough onto the lined baking sheet (a cookie scoop is the fastest way). Form into rounded biscuit shapes (flatten slightly with your fingers).
-	    
-	  4.  Bake for about [15 minutes](#), until firm and golden. Cool on the baking sheet.
-	- <a id="Readers_Also_Made_These_Similar_Recipes"></a>Readers Also Made These Similar Recipes
-- [![Low Carb Almond Flour Biscotti (Paleo, Sugar-free) - This paleo, low carb biscotti recipe is prepared with almond flour. Now sugar-free, gluten-free biscotti can be made easy with only 6 ingredients! Detail: low-carb-almond-flour-biscotti-paleo-sugar-free](../../_resources/wholesomeyum_low-carb-almond-flo_75508e672b85456eb.jpg)](https://www.wholesomeyum.com/recipes/low-carb-almond-flour-biscotti-paleo-sugar-free/)
-- [![These easy, fudgy low carb brownies are made with almond butter and completely flourless. Naturally paleo, gluten-free &amp; made with 7 simple ingredients. Detail: low-carb-brownies-with-almond-butter-paleo-gluten-free-1](../../_resources/wholesomeyum_low-carb-brownies-w_8268e78b92d142ee8.jpg)](https://www.wholesomeyum.com/recipes/low-carb-brownies-with-almond-butter-paleo-gluten-free/)
-- [<img width="157" height="157" src="../../_resources/wholesomeyum-gluten-free-low-car_d836730840bb4fc0b.jpg"/>](https://www.wholesomeyum.com/recipes/easy-crab-cakes/)
-- [![Low Carb Bread Recipe - Almond Flour Bread (Paleo, Gluten-free) Detail: low-carb-bread-recipe-almond-flour-bread-paleo-gluten-free-2](../../_resources/wholesomeyum_low-carb-bread-reci_9fc40004593144b38.jpg)](https://www.wholesomeyum.com/recipes/low-carb-bread-recipe-almond-flour-bread-paleo-gluten-free/)
-	- <a id="Recipe_Notes"></a>Recipe Notes
-	  
-	  **Serving size:** 1 biscuit
-	  
-	  Nutrition info does not include optional sour cream. Carb count is about the same either way.
-		- Video Showing How To Make Paleo Almond Flour Biscuits:
-		  
-		  *Don't miss the VIDEO above - it's the easiest way to learn how to make Paleo Almond Flour Biscuits!*
-	- <a id="Nutrition_Information_Per_Serving"></a>Nutrition Information Per Serving
-	  
-	  Nutrition Facts
-	  
-	  Amount per serving. Serving size in recipe notes above.
-	  
-	  Calories 164
-	  
-	  Fat 15g
-	  
-	  Protein 5g
-	  
-	  Total Carbs 4g
-	  
-	  Net Carbs 2g
-	  
-	  Fiber 2g
-	  
-	  Sugar 1g
-	  
-	  **Where does nutrition info come from?** Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the [Low Carb & Keto Food List](https://www.wholesomeyum.com/low-carb-keto-food-list/). Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. (Learn about [net carbs here](https://www.wholesomeyum.com/how-to-calculate-net-carbs/).) We try to be accurate, but feel free to make your own calculations.
-	- <a id="Want_to_save_this_recipe"></a>Want to save this recipe?
-	  
-	  Create a free account to save your favourites recipes and articles!
-	  
-	  <a id="save-recipe"></a>[Sign Up To Save Recipes](#)
-	  
-	  © Copyright Maya Krampf for Wholesome Yum. **Please DO NOT SCREENSHOT OR COPY/PASTE recipes** to social media or websites. We'd LOVE for you to share a link with photo instead. 🙂
-	  
-	  ![Paleo Almond Flour Biscuits - Pinterest image](data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg'/%3E)
\ No newline at end of file
diff --git a/pages/Recipes/Mojo pork.sync-conflict-20250817-085619-UULL5XD.md b/pages/Recipes/Mojo pork.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
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--- a/pages/Recipes/Mojo pork.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,6 +0,0 @@
----
-title: Mojo pork
-date: 2024-01-24 21:26:47
-tags:
----
-https://www.recipetineats.com/juicy-cuban-mojo-pork-roast-chef-movie-recipe/
diff --git a/pages/Recipes/Pan - Recommended Cooking Temperatures.sync-conflict-20250817-085622-UULL5XD.md b/pages/Recipes/Pan - Recommended Cooking Temperatures.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
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--- a/pages/Recipes/Pan - Recommended Cooking Temperatures.sync-conflict-20250817-085622-UULL5XD.md	
+++ /dev/null
@@ -1,85 +0,0 @@
----
-title: Pan - Recommended Cooking Temperatures
-updated: 2020-09-04 16:47:28Z
-created: 2020-09-04 16:34:54Z
----
-
-Pan - Recommended Cooking Temperatures
-
-[HestanCue_RecommendedCookingTemperatures.pdf](../../_resources/HestanCue_RecommendedCookingTemperatures.pdf)
-
-[Hestan\_Cue\_-*Temperature\_Chart\_Fahrenheit*-_Printable.pdf](../../_resources/Hestan_Cue_-_Temperature_Chart_Fahrenheit_-_Printa.pdf)
-
-- 450
-  
-  HIGH
-- PROTEIN - QUICK SEAR, CHAR
-  
-  Sous Vide Meats, Crispy Skin Fish  
-  Great for crisping skin or developing crust. Typically you should sear for 1-2 minutes per side  
-  and then finish cooking at 350°F.
-- VEGETABLES - CHAR, BLISTER
-  
-  Broccoli, Green Beans  
-  To develop color while maintaining crunch, or develop crusts on vegetables that release water, like mushrooms.
-- 425
-- PROTEIN - SEAR, STIR-FRY
-  
-  Shrimp, Cubed Meats  
-  The ideal temperature to develop color and cook small proteins like scallops, shrimp or stir-fry.
-- VEGETABLES - STIR-FRY, PAN FRY
-  
-  Peppers, Carrots, Home Fries  
-  For cooking small (or small cut) vegetables and developing color.
-- 400
-- PROTEIN - BROWN, PAN FRY
-  
-  Pork Chops, Chicken  
-  An all-around temperature for cooking  
-  meat while developing color.
-- VEGETABLES - ROAST
-  
-  Asparagus, Corn (off the cob), Zucchini  
-  Great for quickly caramelizing produce high in natural sugars or cooking large (or large cut) vegetables.
-- 375
-- PROTEIN - BROWN, SHALLOW FRY
-  
-  Chicken Cutlet, Pan Fried Fish, Ground Meats  
-  The perfect temperature for gently frying  
-  breaded meats or browning butter.
-- VEGETABLES - BROWN, SHALLOW FRY
-  
-  Brussels Sprouts, Pancakes, Hash Browns, Crispy Eggplant  
-  Great for cooking tough vegetables, batters, or shallow frying breaded items and fritters.
-- 350
-- PROTEIN - PAN ROAST AFTER SEAR
-  
-  Steak, Lamb  
-  The sweet spot to finish your meat after a quick  
-  sear at a higher temperature.
-- VEGETABLES - SAUTE, TOAST
-  
-  Onions, Garlic, Peppers, Quesadilla  
-  The quintessential saute temperature. Also good for toasted sandwiches, like a crispy and gooey grilled cheese.
-- 325
-- PROTEIN - SCRAMBLED EGGS
-  
-  Scrambled, Country Omelettes  
-  Best with butter or non-stick cooking spray (not oil). We recommend no more than 4 eggs at a time.
-- 300
-- PROTEIN - RENDER
-  
-  Duck Breast, Pancetta  
-  To slowly draw out fat for use in other recipes or to  
-  make your meat extra crispy.
-- VEGETABLES - CARAMELIZE, SWEAT
-  
-  Onions, Garlic, Peppers  
-  The best temperature to gently cook and gradually develop color.
-  
-  #250
-- PROTEIN - FRIED EGGS
-  
-  Sunny Side Up, Over Easy, Egg White Omelettes  
-  For that elusive tender egg white, low temperature is key.  
-  Best with butter or non-stick cooking spray (not oil).
\ No newline at end of file
diff --git a/pages/Recipes/Pan Temperatures.sync-conflict-20250817-085619-UULL5XD.md b/pages/Recipes/Pan Temperatures.sync-conflict-20250817-085619-UULL5XD.md
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----
-title: Pan Temperatures
-updated: 2022-01-11 20:54:17Z
-created: 2020-05-10 14:56:46Z
----
-
-Low heat is 200° F to 300° F - for slow cooking and smoking.
-
-Medium heat is 300 ° F to 400 °F - for cooking chicken, vegetables, omelettes and pancakes, steaks or oil frying.
-
-High heat is 400° F to 600° F for searing meat.
diff --git a/pages/Recipes/Smoke point of cooking oils - Wikipedia.sync-conflict-20250817-085617-UULL5XD.md b/pages/Recipes/Smoke point of cooking oils - Wikipedia.sync-conflict-20250817-085617-UULL5XD.md
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--- a/pages/Recipes/Smoke point of cooking oils - Wikipedia.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
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----
-title: Smoke point of cooking oils - Wikipedia
-updated: 2022-01-11 20:55:16Z
-created: 2022-01-11 20:54:42Z
-source: https://en.wikipedia.org/wiki/Template:Smoke_point_of_cooking_oils
----
-
-From Wikipedia, the free encyclopedia
-
-
-| Fat | Quality | Smoke point<sup>[\[caution 1\]](#cite_note-1)</sup> |     |
-| --- | --- | --- | --- |
-| [Almond oil](https://en.wikipedia.org/wiki/Almond \"Almond\") |     | 221 °C | 430 °F<sup>[\[1\]](#cite_note-2)</sup> |
-| [Avocado oil](https://en.wikipedia.org/wiki/Avocado_oil \"Avocado oil\") | Refined | 270 °C | 520 °F<sup>[\[2\]](#cite_note-scott-3)</sup><sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> |
-| [Beef tallow](https://en.wikipedia.org/wiki/Tallow \"Tallow\") |     | 250 °C | 480 °F |
-| [Butter](https://en.wikipedia.org/wiki/Butter \"Butter\") |     | 150 °C | 302 °F<sup>[\[4\]](#cite_note-chef9-5)</sup> |
-| [Butter](https://en.wikipedia.org/wiki/Clarified_butter \"Clarified butter\") | Clarified | 250 °C | 482 °F<sup>[\[5\]](#cite_note-6)</sup> |
-| [Canola oil](https://en.wikipedia.org/wiki/Canola \"Canola\") |     | 220–230 °C<sup>[\[6\]](#cite_note-FOOTNOTEVegetable_Oils_in_Food_Technology2011121-7)</sup> | 428–446 °F |
-| [Canola oil](https://en.wikipedia.org/wiki/Canola \"Canola\") ([Rapeseed](https://en.wikipedia.org/wiki/Rapeseed \"Rapeseed\")) | Expeller press | 190–232 °C | 375–450 °F<sup>[\[7\]](#cite_note-8)</sup> |
-| [Canola oil](https://en.wikipedia.org/wiki/Canola \"Canola\") ([Rapeseed](https://en.wikipedia.org/wiki/Rapeseed \"Rapeseed\")) | Refined | 204 °C | 400 °F |
-| [Canola oil](https://en.wikipedia.org/wiki/Canola \"Canola\") ([Rapeseed](https://en.wikipedia.org/wiki/Rapeseed \"Rapeseed\")) | Unrefined | 107 °C | 225 °F |
-| [Castor oil](https://en.wikipedia.org/wiki/Castor_oil \"Castor oil\") | Refined | 200 °C<sup>[\[8\]](#cite_note-detwiler-9)</sup> | 392 °F |
-| [Coconut oil](https://en.wikipedia.org/wiki/Coconut_oil \"Coconut oil\") | Refined, dry | 204 °C | 400 °F<sup>[\[9\]](#cite_note-nutiva1-10)</sup> |
-| [Coconut oil](https://en.wikipedia.org/wiki/Coconut_oil \"Coconut oil\") | Unrefined, dry expeller pressed, virgin | 177 °C | 350 °F<sup>[\[9\]](#cite_note-nutiva1-10)</sup> |
-| [Corn oil](https://en.wikipedia.org/wiki/Corn_oil \"Corn oil\") |     | 230–238 °C<sup>[\[10\]](#cite_note-FOOTNOTEVegetable_Oils_in_Food_Technology2011284-11)</sup> | 446–460 °F |
-| [Corn oil](https://en.wikipedia.org/wiki/Corn_oil \"Corn oil\") | Unrefined | 178 °C<sup>[\[8\]](#cite_note-detwiler-9)</sup> | 352 °F |
-| [Cottonseed oil](https://en.wikipedia.org/wiki/Cottonseed_oil \"Cottonseed oil\") | Refined, bleached, deodorized | 220–230 °C<sup>[\[11\]](#cite_note-FOOTNOTEVegetable_Oils_in_Food_Technology2011214-12)</sup> | 428–446 °F |
-| [Flaxseed oil](https://en.wikipedia.org/wiki/Linseed_oil \"Linseed oil\") | Unrefined | 107 °C | 225 °F<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> |
-| [Grape seed oil](https://en.wikipedia.org/wiki/Grape_seed_oil \"Grape seed oil\") |     | 216 °C | 421 °F |
-| [Lard](https://en.wikipedia.org/wiki/Lard \"Lard\") |     | 190 °C | 374 °F<sup>[\[4\]](#cite_note-chef9-5)</sup> |
-| [Mustard oil](https://en.wikipedia.org/wiki/Mustard_oil \"Mustard oil\") |     | 250 °C | 480 °F<sup>[\[12\]](#cite_note-13)</sup> |
-| [Olive oil](https://en.wikipedia.org/wiki/Olive_oil \"Olive oil\") | Refined | 199–243 °C | 390–470 °F<sup>[\[13\]](#cite_note-North_American_Olive_Oil_Association-14)</sup> |
-| [Olive oil](https://en.wikipedia.org/wiki/Olive_oil \"Olive oil\") | Virgin | 210 °C | 410 °F |
-| [Olive oil](https://en.wikipedia.org/wiki/Olive_oil \"Olive oil\") | Extra virgin, low acidity, high quality | 207 °C | 405 °F<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup><sup>[\[14\]](#cite_note-Gray2015-15)</sup> |
-| [Olive oil](https://en.wikipedia.org/wiki/Olive_oil \"Olive oil\") | Extra virgin | 190 °C | 374 °F<sup>[\[14\]](#cite_note-Gray2015-15)</sup> |
-| [Olive oil](https://en.wikipedia.org/wiki/Olive_oil \"Olive oil\") | Extra virgin | 160 °C | 320 °F<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> |
-| [Palm oil](https://en.wikipedia.org/wiki/Palm_oil \"Palm oil\") | Fractionated | 235 °C<sup>[\[15\]](#cite_note-16)</sup> | 455 °F |
-| [Peanut oil](https://en.wikipedia.org/wiki/Peanut_oil \"Peanut oil\") | Refined | 232 °C<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> | 450 °F |
-| [Peanut oil](https://en.wikipedia.org/wiki/Peanut_oil \"Peanut oil\") |     | 227–229 °C<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup><sup>[\[16\]](#cite_note-FOOTNOTEVegetable_Oils_in_Food_Technology2011234-17)</sup> | 441–445 °F |
-| [Peanut oil](https://en.wikipedia.org/wiki/Peanut_oil \"Peanut oil\") | Unrefined | 160 °C<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> | 320 °F |
-| [Pecan oil](https://en.wikipedia.org/wiki/Pecan_oil \"Pecan oil\") |     | 243 °C<sup>[\[17\]](#cite_note-18)</sup> | 470 °F |
-| [Rice bran oil](https://en.wikipedia.org/wiki/Rice_bran_oil \"Rice bran oil\") | Refined | 232 °C<sup>[\[18\]](#cite_note-FOOTNOTEVegetable_Oils_in_Food_Technology2011303-19)</sup> | 450 °F |
-| [Safflower oil](https://en.wikipedia.org/wiki/Safflower_oil \"Safflower oil\") | Unrefined | 107 °C | 225 °F<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> |
-| [Safflower oil](https://en.wikipedia.org/wiki/Safflower_oil \"Safflower oil\") | Semirefined | 160 °C | 320 °F<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> |
-| [Safflower oil](https://en.wikipedia.org/wiki/Safflower_oil \"Safflower oil\") | Refined | 266 °C | 510 °F<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> |
-| [Sesame oil](https://en.wikipedia.org/wiki/Sesame_oil \"Sesame oil\") | Unrefined | 177 °C | 350 °F<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> |
-| [Sesame oil](https://en.wikipedia.org/wiki/Sesame_oil \"Sesame oil\") | Semirefined | 232 °C | 450 °F<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> |
-| [Soybean oil](https://en.wikipedia.org/wiki/Soybean_oil \"Soybean oil\") |     | 234 °C<sup>[\[19\]](#cite_note-FOOTNOTEVegetable_Oils_in_Food_Technology201192-20)</sup> | 453 °F |
-| [Sunflower oil](https://en.wikipedia.org/wiki/Sunflower_oil \"Sunflower oil\") | Neutralized, dewaxed, bleached & deodorized | 252–254 °C<sup>[\[20\]](#cite_note-FOOTNOTEVegetable_Oils_in_Food_Technology2011153-21)</sup> | 486–489 °F |
-| [Sunflower oil](https://en.wikipedia.org/wiki/Sunflower_oil \"Sunflower oil\") | Semirefined | 232 °C<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> | 450 °F |
-| [Sunflower oil](https://en.wikipedia.org/wiki/Sunflower_oil \"Sunflower oil\") |     | 227 °C<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> | 441 °F |
-| [Sunflower oil](https://en.wikipedia.org/wiki/Sunflower_oil \"Sunflower oil\") | Unrefined, first cold-pressed, raw | 107 °C<sup>[\[21\]](#cite_note-22)</sup> | 225 °F |
-| [Sunflower oil, high oleic](https://en.wikipedia.org/wiki/Sunflower_oil \"Sunflower oil\") | Refined | 232 °C | 450 °F<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> |
-| [Sunflower oil, high oleic](https://en.wikipedia.org/wiki/Sunflower_oil \"Sunflower oil\") | Unrefined | 160 °C | 320 °F<sup>[\[3\]](#cite_note-jonbarron.org-4)</sup> |
-| Vegetable oil blend | Refined | 220 °C<sup>[\[14\]](#cite_note-Gray2015-15)</sup> | 428 °F |
-
-1.  **[^](#cite_ref-1 \"Jump up\")** Specified smoke, fire, and flash points of any fat and oil can be misleading: they depend almost entirely upon the free fatty acid content, which increases during storage or use. The smoke point of fats and oils decreases when they are at least partially split into free fatty acids and glycerol; the glycerol portion decomposes to form acrolein, which is the major source of the smoke evolved from heated fats and oils. A partially hydrolyzed oil therefore smokes at a lower temperature than non-hydrolyzed oil. (Adapted from Gunstone, Frank, ed. Vegetable oils in food technology: composition, properties and uses. John Wiley & Sons, 2011.)
-
-1.  **[^](#cite_ref-2 \"Jump up\")** Jacqueline B. Marcus (2013). [*Culinary Nutrition: The Science and Practice of Healthy Cooking*](https://books.google.com/books?id=p2j3v6ImcX0C&pg=PT73#v=onepage&q&f=false). Academic Press. p. 61. [ISBN](https://en.wikipedia.org/wiki/ISBN_%28identifier%29 \"ISBN (identifier)\") [978-012-391882-6](https://en.wikipedia.org/wiki/Special:BookSources/978-012-391882-6 \"Special:BookSources/978-012-391882-6\"). Table 2-3 Smoke Points of Common Fats and Oils.
-2.  **[^](#cite_ref-scott_3-0 \"Jump up\")** [\"Smoking Points of Fats and Oils\"](http://whatscookingamerica.net/Information/CookingOilTypes.htm). *What’s Cooking America*.
-3.  ^ [Jump up to: <sup>***a***</sup>](#cite_ref-jonbarron.org_4-0) [<sup>***b***</sup>](#cite_ref-jonbarron.org_4-1) [<sup>***c***</sup>](#cite_ref-jonbarron.org_4-2) [<sup>***d***</sup>](#cite_ref-jonbarron.org_4-3) [<sup>***e***</sup>](#cite_ref-jonbarron.org_4-4) [<sup>***f***</sup>](#cite_ref-jonbarron.org_4-5) [<sup>***g***</sup>](#cite_ref-jonbarron.org_4-6) [<sup>***h***</sup>](#cite_ref-jonbarron.org_4-7) [<sup>***i***</sup>](#cite_ref-jonbarron.org_4-8) [<sup>***j***</sup>](#cite_ref-jonbarron.org_4-9) [<sup>***k***</sup>](#cite_ref-jonbarron.org_4-10) [<sup>***l***</sup>](#cite_ref-jonbarron.org_4-11) [<sup>***m***</sup>](#cite_ref-jonbarron.org_4-12) [<sup>***n***</sup>](#cite_ref-jonbarron.org_4-13) [<sup>***o***</sup>](#cite_ref-jonbarron.org_4-14) [<sup>***p***</sup>](#cite_ref-jonbarron.org_4-15) [\"Smoke Point of Oils\"](https://www.jonbarron.org/diet-and-nutrition/healthiest-cooking-oil-chart-smoke-points). *Baseline of Health*. Jonbarron.org. 2012-04-17. Retrieved 2019-12-26.
-4.  ^ [Jump up to: <sup>***a***</sup>](#cite_ref-chef9_5-0) [<sup>***b***</sup>](#cite_ref-chef9_5-1) [The Culinary Institute of America](https://en.wikipedia.org/wiki/The_Culinary_Institute_of_America \"The Culinary Institute of America\") (2011). The Professional Chef (9th ed.). Hoboken, New Jersey: John Wiley & Sons. [ISBN](https://en.wikipedia.org/wiki/ISBN_%28identifier%29 \"ISBN (identifier)\") [978-0-470-42135-2](https://en.wikipedia.org/wiki/Special:BookSources/978-0-470-42135-2 \"Special:BookSources/978-0-470-42135-2\"). OCLC 707248142.
-5.  **[^](#cite_ref-6 \"Jump up\")** [\"Smoke Point of different Cooking Oils\"](http://chartsbin.com/view/1962). *Charts Bin*. 2011.
-6.  **[^](#cite_ref-FOOTNOTEVegetable_Oils_in_Food_Technology2011121_7-0 \"Jump up\")** [Vegetable Oils in Food Technology (2011)](#CITEREFVegetable_Oils_in_Food_Technology2011), p. 121.
-7.  **[^](#cite_ref-8 \"Jump up\")** [\"What is the \"truth\" about canola oil?\"](https://web-beta.archive.org/web/20110724001051/http://www.spectrumorganics.com/shared/faq.php?fqid=34). Spectrum Organics, Canola Oil Manufacturer. Archived from [the original](http://www.spectrumorganics.com/shared/faq.php?fqid=34) on July 24, 2011.
-8.  ^ [Jump up to: <sup>***a***</sup>](#cite_ref-detwiler_9-0) [<sup>***b***</sup>](#cite_ref-detwiler_9-1) Detwiler, S. B.; Markley, K. S. (1940). \"Smoke, flash, and fire points of soybean and other vegetable oils\". *Oil & Soap*. **17** (2): 39–40. [doi](https://en.wikipedia.org/wiki/Doi_%28identifier%29 \"Doi (identifier)\"):[10.1007/BF02543003](https://doi.org/10.1007%2FBF02543003).
-9.  ^ [Jump up to: <sup>***a***</sup>](#cite_ref-nutiva1_10-0) [<sup>***b***</sup>](#cite_ref-nutiva1_10-1) [\"Introducing Nutiva Organic Refined Coconut Oil\"](https://web.archive.org/web/20150214100025/http://nutiva.com/introducing-nutiva-refined-coconut-oil/). *Nutiva*. Archived from [the original](http://nutiva.com/introducing-nutiva-refined-coconut-oil/) on 2015-02-14.
-10. **[^](#cite_ref-FOOTNOTEVegetable_Oils_in_Food_Technology2011284_11-0 \"Jump up\")** [Vegetable Oils in Food Technology (2011)](#CITEREFVegetable_Oils_in_Food_Technology2011), p. 284.
-11. **[^](#cite_ref-FOOTNOTEVegetable_Oils_in_Food_Technology2011214_12-0 \"Jump up\")** [Vegetable Oils in Food Technology (2011)](#CITEREFVegetable_Oils_in_Food_Technology2011), p. 214.
-12. **[^](#cite_ref-13 \"Jump up\")** [\"Mustard Seed Oil\"](http://www.clovegarden.com/ingred/oi_mustz.html). *Clovegarden*.
-13. **[^](#cite_ref-North_American_Olive_Oil_Association_14-0 \"Jump up\")** [\"Olive Oil Smoke Point\"](http://blog.aboutoliveoil.org/olive-oil-smoke-point). Retrieved 2016-08-25.
-14. ^ [Jump up to: <sup>***a***</sup>](#cite_ref-Gray2015_15-0) [<sup>***b***</sup>](#cite_ref-Gray2015_15-1) [<sup>***c***</sup>](#cite_ref-Gray2015_15-2) Gray, S (June 2015). [\"Cooking with extra virgin olive oil\"](http://acnem.org/members/journals/ACNEM_Journal_June_2015.pdf) (PDF). *ACNEM Journal*. **34** (2): 8–12.
-15. **[^](#cite_ref-16 \"Jump up\")** (in Italian) [Scheda tecnica dell'olio di palma bifrazionato PO 64](http://www.oleificiosperoni.it/schede_tecniche/SCHEDA%20TECNICA%20PALMA%20PO64.pdf).
-16. **[^](#cite_ref-FOOTNOTEVegetable_Oils_in_Food_Technology2011234_17-0 \"Jump up\")** [Vegetable Oils in Food Technology (2011)](#CITEREFVegetable_Oils_in_Food_Technology2011), p. 234.
-17. **[^](#cite_ref-18 \"Jump up\")** Ranalli N, Andres SC, Califano AN (Jul 2017). [\"Dulce de leche‐like product enriched with emulsified pecan oil: Assessment of physicochemical characteristics, quality attributes, and shelf‐life\"](https://onlinelibrary.wiley.com/doi/abs/10.1002/ejlt.201600377). *European Journal of Lipid Science and Technology*. [doi](https://en.wikipedia.org/wiki/Doi_%28identifier%29 \"Doi (identifier)\"):[10.1002/ejlt.201600377](https://doi.org/10.1002%2Fejlt.201600377). Retrieved 15 January 2021.
-18. **[^](#cite_ref-FOOTNOTEVegetable_Oils_in_Food_Technology2011303_19-0 \"Jump up\")** [Vegetable Oils in Food Technology (2011)](#CITEREFVegetable_Oils_in_Food_Technology2011), p. 303.
-19. **[^](#cite_ref-FOOTNOTEVegetable_Oils_in_Food_Technology201192_20-0 \"Jump up\")** [Vegetable Oils in Food Technology (2011)](#CITEREFVegetable_Oils_in_Food_Technology2011), p. 92.
-20. **[^](#cite_ref-FOOTNOTEVegetable_Oils_in_Food_Technology2011153_21-0 \"Jump up\")** [Vegetable Oils in Food Technology (2011)](#CITEREFVegetable_Oils_in_Food_Technology2011), p. 153.
-21. **[^](#cite_ref-22 \"Jump up\")** [\"Organic unrefined sunflower oil\"](https://www.maisonorphee.com/en/unrefined-sunflower-oil/). Retrieved 18 December 2016.
diff --git a/pages/Revelation Space.sync-conflict-20250817-085627-UULL5XD.md b/pages/Revelation Space.sync-conflict-20250817-085627-UULL5XD.md
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index 5bad394..0000000
--- a/pages/Revelation Space.sync-conflict-20250817-085627-UULL5XD.md	
+++ /dev/null
@@ -1,12 +0,0 @@
----
-tags: [[books]]
----
-
-- #Quotes
-	- id:: 65bcfaf1-6ce0-4d92-9e39-fce3a88a4061
-	  > You 'know where you are' with a good totalitarian regime
-	- id:: 65bcfaf1-9aa5-4051-aa91-92db7574b544
-	  > Now that he was dead the role had a certain potentiality, like a vacant throne.
-	- id:: 65bd4c04-6e07-4a56-b12d-0e58d0e2581b
-	  > ‘You can hardly blame them.’
-	  > ‘Assuming stupidity is an inherited trait, then no, I can’t.’
\ No newline at end of file
diff --git a/pages/Running.sync-conflict-20250817-085616-UULL5XD.md b/pages/Running.sync-conflict-20250817-085616-UULL5XD.md
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index 6d82ab8..0000000
--- a/pages/Running.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,14 +0,0 @@
-- Norwegian Method [[Running]]
-  title:: Running
-	- https://marathonhandbook.com/norwegian-method/
-	- **The Norwegian method of endurance training, also called the Norwegian model of endurance training, is an approach to facilitating physiological adaptations to your cardiovascular system, metabolism, and muscles to support improved aerobic endurance performance.**
-	- **Training is separated into three zones:
-		- Zone 1 is the low-intensity zone
-		- Zone 2 is the sub-threshold zone
-		- and Zone 3 is above your [lactate threshold](https://marathonhandbook.com/lactate-threshold-training/).
-		- Zone 2 is the target zone for the key workouts, which involves performing intervals at or slightly below your anaerobic threshold or lactate threshold.
-	- **Zone 1** primarily targets the aerobic energy system, also known as the oxidative energy system, because energy is created in the presence of oxygen.
-	- **Zones 2 and 3** both target the anaerobic energy systems.
-	- allmark characteristic of the Norwegian model of endurance training is using a ^^high-volume, low-intensity approach^^ while prioritizing lactate-guided threshold interval training
--
--
\ No newline at end of file
diff --git a/pages/Scripts/Automatic Backups for WSL2 – Stephen's Thoughts.sync-conflict-20250817-085630-UULL5XD.md b/pages/Scripts/Automatic Backups for WSL2 – Stephen's Thoughts.sync-conflict-20250817-085630-UULL5XD.md
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--- a/pages/Scripts/Automatic Backups for WSL2 – Stephen's Thoughts.sync-conflict-20250817-085630-UULL5XD.md	
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----
-page-title: \"Automatic Backups for WSL2 – Stephen's Thoughts\"
-url: https://stephenreescarter.net/automatic-backups-for-wsl2/
-date: \"2023-03-13 15:12:29\"
----
-[Windows Subsystem for Linux](https://docs.microsoft.com/en-us/windows/wsl) (WSL) is pure awesome, and [WSL2](https://docs.microsoft.com/en-us/windows/wsl/wsl2-index) is even more awesome. (If you’ve never heard of it before, it’s Linux running inside Windows 10 – not as a virtual machine or emulator, but as a fully supported environment that shares the machine.) I’ve been testing WSL2 for a few months now as my local development environment. The performance benefits alone make it worth it. However, there is one problem with WSL2: **there isn’t a trivial way to do automatic backups.**
-
-In this tutorial, I will explain the difference between WSL1 and WSL2, and how you can set up automatic backups of WSL2. This is the setup I use to backup all of my WSL2 instances, and it integrates nicely with an offsite backup tool like Backblaze, to ensure I never lose an important file.
-
-- The Difference Between WSL1 and WSL2
-  
-  Under WSL1, the Linux filesystem is stored as plain files within the Windows 10 filesystem. As an example, this is the path for my Pengwin WSL1 filesystem:
-  
-  Inside that directly you’ll find the usual Linux directories, such as `etc`, `home`, `root`, etc. This makes backing up WSL2 trivial. Your existing backup program can read the files in this directory and back them up when they change. It’s super simple and *just works*.
-  
-  *Important: **Do not modify the files in this directory, ever.** This can corrupt your WSL1 instance and lose your files. If you need to restore files from your backup, restore into a separate directory and manually restore back into WSL1 via other methods.*
-  
-  However, under WSL2 the Linux filesystem is wrapped up in a virtual hard disk (`VHDX`) file:
-  
-  Using a virtual hard disk in this way greatly enhances the file IO performance of WSL2, but it does mean you cannot access the files directly. Instead you have a single file, and in the case of my Pengwin install, it’s over 15GB! ([If you’re not careful, it’ll grow huge](https://stephenreescarter.net/how-to-shrink-a-wsl2-virtual-disk/)!)
-  
-  As such, unlike the trivial backups we get for WSL1, we cannot use the same trick for WSL2. Many backup tools explicitly ignore virtual disk files, and those that do try to back it up will have trouble tracking changes. It may also be in a locked/changing state when a backup snapshot tries to read it… ultimately, it’s just not going to end well.
-- My WSL2 Backup Solution
-  
-  My first idea for backing up WSL2 was to `rsync` my home directory onto Windows. It turns out this approach works really well!
-  
-  I use a command like this:
-  
-  The above command is wrapped this inside `~/backup.sh`, which makes it easy to call on demand – without needing to get the parameters and paths right each time. Additionally, I added some database backup logic, since I want my development databases backed up too. You’ll find my full `~/backup.sh` script (with other features) at the end of this post.
-  
-  This method works incredibly well for getting the files into Windows where my backup program can see them and back them up properly. **However, it is also a manual process.**
-  
-  Some users have suggested using cron within WSL2 to trigger periodic backups, however the cron still relies on WSL2 to be running. As a result, you’ll only have backups if your WSL2 is up when your backup schedule is configured to run. That means cron isn’t the most reliable solution. As an aside, I have also seen reports that cron doesn’t always run in WSL. Note, I haven’t tested this myself, so I don’t know the details (i.e. use at your own risk).
-- Automating WSL2 Backups
-  
-  After some creative searching, I discovered the **Windows Task Scheduler**. It’s the equivalent to *cron/crontab* on Linux, and allows you to schedule tasks under Windows. I had no idea such a thing existed, although, in hindsight, it seems pretty logical that it would. Using the *Task Scheduler*, we can set up automatic backups for WSL2.
-  
-  You can find it by searching for *Task Scheduler* in the start menu, or by looking in the *Windows Administrative Tools* folder.
-  
-  Once it opens, you’ll see something that looks like this:
-  
-  ![Windows Task Scheduler (the equivalent of cron on Linux)](https://stephenreescarter.net/wp-content/uploads/2020/04/image-1024x761.png)
-  
-  Windows Task Scheduler
-  
-  With the Task Scheduler, we can tie our manual `rsync` based backup up to a schedule.
-  
-  To set up our automated backup, I’d recommend first going into the *Custom* folder in the left folder pane. It’ll keep your tasks organised and separate from the system tasks. From there you can select *Create Task…* in the actions list on the right.
-  
-  The following screenshots show the configuration I use for my backups, customise as suits your needs. I’ll point out the settings that are important to get it working.
-  
-  ![Windows Task Scheduler - WSL Backup - General](https://stephenreescarter.net/wp-content/uploads/2020/04/image-1.png)
-  
-  Set *Configure For* to: `Windows 10`
-  
-  ![WSL Backup Task Triggers](https://stephenreescarter.net/wp-content/uploads/2020/04/image-2.png)
-  
-  Click `New` to create a new trigger, which will launch the backup. I have mine configured to run *daily* on a *schedule*, starting at at *random time* between *7am and 8am*. Don’t forget to check *Enabled* is ticked.
-  
-  ![WSL Backup Task Action](https://stephenreescarter.net/wp-content/uploads/2020/04/image-3.png)
-  
-  Click `New` to create a new action, which is how the backup script is executed.
-  
-  Set *Program/script* to `wsl.exe`  
-  Set *Add arguments* to `-d WLinux -e /home/valorin/backup.sh`
-  
-  This executes WSL with the distribution `WLinux` (Pengwin), executing the script `/home/valorin/backup.sh`.
-  
-  ![WSL Backup Task Conditions](https://stephenreescarter.net/wp-content/uploads/2020/04/image-4.png)
-  
-  You can control the special conditions when the backup script runs in this tab. Mine waits for the computer to be idle, but it is a laptop and the backup can sometimes slow everything down if there are some large files being backed up.
-  
-  ![WSL Backup Task Settings](https://stephenreescarter.net/wp-content/uploads/2020/04/image-5.png)
-  
-  You can configure the settings however suits you best.
-  
-  That’s it, you now have automatic backups of WSL2. With the task fully configured, you should be able to wait for the schedule to run at the configured time. You can also right click on the task in the list and select `Run` to manually trigger the backup to check it works.
-  
-  ![Manually triggering the WSl2 backup to ensure the automatic backup will work.](https://stephenreescarter.net/wp-content/uploads/2020/04/image-6.png)
-- Backing Up MySQL/MariaDB
-  
-  If you have any databases (such as MySQL/MariaDB), you’ll probably want to keep a backup of that data as well. While you could get `rsync` to include the raw database files, that can easily result in corrupted data. So the alternative is to use a tool like `mysqldump` to dump the database data into a file. Once it’s in a file, you can easily include this in the `rsync` backup.
-  
-  For my daily backups, I use `mysqldump` to dump all of my current databases into their own files within my home directory. These files are then backed up by `rsync`into Windows alongside everything else. I’ve wrapped all of this up inside `~/backup.sh` , which I keep synchronised between my WSL2 instances.
-- My `~/backup.sh` Script
-  
-  This is the current version of my `~/backup.sh` script. It includes `mysqldump` for my development databases and `rsync` for my files. Since I use it across all my WSL instances, it uses the `WSL_DISTRO_NAME` environment variable to work across all of my WSL instances automatically.
-  
-  *Note, you’ll need to allow `sudo mysql` to work without a password to automate the script.*
-- Summary
-  
-  I’ve been using this backup method of automatic backups for WSL2 since I migrated over from WSL1 last year. It works really well with my workflow, and I usually don’t notice the backup window popping up every morning. It’s simple and minimal fuss, and doesn’t require any system changes to WSL2.
-  
-  If you do any work or keep any important files within your WSL2, you’ll want to ensure it’s backed up. Coupled with Backblaze, I have WSL2 backed up locally and online, keeping my dev work safe.
-  
-  I hope this has been helpful – please reach out if you have any questions about my approach. If you have a different approach to backing up WSL2, please share – I’d love to see how you solve it.
\ No newline at end of file
diff --git a/pages/Scripts/Configuring Consul DNS Forwarding in Ubuntu 16.04.sync-conflict-20250817-085617-UULL5XD.md b/pages/Scripts/Configuring Consul DNS Forwarding in Ubuntu 16.04.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index bc07195..0000000
--- a/pages/Scripts/Configuring Consul DNS Forwarding in Ubuntu 16.04.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,129 +0,0 @@
----
-title: Configuring Consul DNS Forwarding in Ubuntu 16.04
-updated: 2021-09-01 13:45:43Z
-created: 2021-09-01 13:45:43Z
-source: https://andydote.co.uk/2019/05/29/consul-dns-forwarding/
----
-
-- DEPRECATED - This doesn’t work properly
-  
-  [Please see this post for an updated version which works!](https://andydote.co.uk/2019/09/24/consul-ubuntu-dns-revisited/)
-  
-  * * *
-  
-  One of the advantages of using [Consul](https://www.consul.io/) for service discovery is that besides an HTTP API, you can also query it by DNS.
-  
-  The DNS server is listening on port `8600` by default, and you can query both A records or SRV records from it. [SRV](https://en.wikipedia.org/wiki/SRV_record) records are useful as they contain additional properties (`priority`, `weight` and `port`), and you can get multiple records back from a single query, letting you do load balancing client side:
-  
-  ```bash
-  $ dig @localhost -p 8600 consul.service.consul SRV +short
-  
-  1 10 8300 vagrant1.node.dc1.consul.
-  1 14 8300 vagrant2.node.dc1.consul.
-  2 100 8300 vagrant3.node.dc1.consul. 
-  ```
-  
-  A Records are also useful, as it means we should be able to treat services registered to Consul like any other domain - but it doesn’t work:
-  
-  ```bash
-  $ curl http://consul.service.consul:8500
-  curl: (6) Could not resolve host: consul.service.consul 
-  ```
-  
-  The reason for this is that the system’s built-in DNS resolver doesn’t know how to query Consul. We can, however, configure it to forward any `*.consul` requests to Consul.
-- [](#solution---forward-dns-queries-to-consul)Solution - Forward DNS queries to Consul
-  
-  As I usually target Ubuntu based machines, this means configuring `systemd-resolved` to forward to Consul. However, we want to keep Consul listening on it’s default port (`8600`), and `systemd-resolved` can only forward requests to port `53`, so we need also to configure `iptables` to redirect the requests.
-  
-  The steps are as follows:
-  
-  1.  Configure `systemd-resolved` to forward `.consul` TLD queries to the local consul agent
-  2.  Configure `iptables` to redirect `53` to `8600`
-  
-  So let’s get to it!
-	- [](#1-make-iptables-persistent)1\. Make iptables persistent
-	  
-	  IPTables configuration changes don’t persist through reboots, so the easiest way to solve this is with the `iptables-persistent` package.
-	  
-	  Typically I am scripting machines (using \[Packer\] or \[Vagrant\]), so I configure the install to be non-interactive:
-	  
-	  ```bash
-	  echo iptables-persistent iptables-persistent/autosave_v4 boolean false | sudo debconf-set-selections
-	  echo iptables-persistent iptables-persistent/autosave_v6 boolean false | sudo debconf-set-selections
-	  
-	  sudo DEBIAN_FRONTEND=noninteractive apt install -yq iptables-persistent 
-	  ```
-	- [](#2-update-systemd-resolved)2\. Update Systemd-Resolved
-	  
-	  The file to change is `/etc/systemd/resolved.conf`. By default it looks like this:
-	  
-	  ```bash
-	  [Resolve]
-	  #DNS=
-	  #FallbackDNS=8.8.8.8 8.8.4.4 2001:4860:4860::8888 2001:4860:4860::8844
-	  #Domains=
-	  #LLMNR=yes
-	  #DNSSEC=no 
-	  ```
-	  
-	  We need to change the `DNS` and `Domains` lines - either editing the file by hand, or scripting a replacement with `sed`:
-	  
-	  ```bash
-	  sudo sed -i 's/#DNS=/DNS=127.0.0.1/g; s/#Domains=/Domains=~consul/g' /etc/systemd/resolved.conf 
-	  ```
-	  
-	  The result of which is the file now reading like this:
-	  
-	  ```bash
-	  [Resolve]
-	  DNS=127.0.0.1
-	  #FallbackDNS=8.8.8.8 8.8.4.4 2001:4860:4860::8888 2001:4860:4860::8844 Domains=~consul
-	  #LLMNR=yes
-	  #DNSSEC=no 
-	  ```
-	  
-	  By specifying the `Domains` as `~consul`, we are telling resolvd to forward requests for the `consul` TLD to the server specified in the `DNS` line.
-	- [](#3-configure-resolvconf-too)3\. Configure Resolvconf too
-	  
-	  For compatibility with some applications (e.g. `curl` and `ping`), we also need to update `/etc/resolv.conf` to specify our local nameserver. You do this **not** by editing the file directly!
-	  
-	  Instead, we need to add `nameserver 127.0.0.1` to `/etc/resolvconf/resolv.conf.d/head`. Again, I will script this, and as we need `sudo` to write to the file, the easiest way is to use `tee` to append the line and then run `resolvconf -u` to apply the change:
-	  
-	  ```bash
-	  echo "nameserver 127.0.0.1" | sudo tee --append /etc/resolvconf/resolv.conf.d/head
-	  sudo resolvconf -u 
-	  ```
-	- [](#configure-iptables)Configure iptables
-	  
-	  Finally, we need to configure iptables so that when `systemd-resolved` sends a DNS query to localhost on port `53`, it gets redirected to port `8600`. We’ll do this for both TCP and UDP requests, and then use `netfilter-persistent` to make the rules persistent:
-	  
-	  ```bash
-	  sudo iptables -t nat -A OUTPUT -d localhost -p udp -m udp --dport 53 -j REDIRECT --to-ports 8600
-	  sudo iptables -t nat -A OUTPUT -d localhost -p tcp -m tcp --dport 53 -j REDIRECT --to-ports 8600
-	  
-	  sudo netfilter-persistent save 
-	  ```
-- [](#verification)Verification
-  
-  First, we can test that both Consul and Systemd-Resolved return an address for a consul service:
-  
-  ```bash
-  $ dig @localhost -p 8600 consul.service.consul +short
-  10.0.2.15
-  
-  $ dig @localhost consul.service.consul +short
-  10.0.2.15 
-  ```
-  
-  And now we can try using `curl` to verify that we can resolve consul domains and normal domains still:
-  
-  ```bash
-  $ curl -s -o /dev/null -w "%{http_code}\n" http://consul.service.consul:8500/ui/
-  200
-  
-  $ curl -s -o /dev/null -w "%{http_code}\n" http://google.com
-  301 
-  ```
-- [](#end)End
-  
-  There are also guides available on how to do this on [Hashicorp’s website](https://learn.hashicorp.com/consul/security-networking/forwarding), covering other DNS resolvers too (such as BIND, Dnsmasq, Unbound).
\ No newline at end of file
diff --git a/pages/Scripts/DotFiles.sync-conflict-20250817-085623-UULL5XD.md b/pages/Scripts/DotFiles.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 1a0e167..0000000
--- a/pages/Scripts/DotFiles.sync-conflict-20250817-085623-UULL5XD.md
+++ /dev/null
@@ -1,37 +0,0 @@
----
-title: DotFiles
-updated: 2021-08-04 14:37:25Z
-created: 2020-08-19 11:26:42Z
----
-
-[https://www.atlassian.com/git/tutorials/dotfiles](https://www.atlassian.com/git/tutorials/dotfiles)
-install git and git-lfs
-```bash
-apt install git git-lfs
-```
-
-setup the directory and alias
-```bash
-git init --bare $HOME/.cfg
-alias config='/usr/bin/git --git-dir=$HOME/.cfg/ --work-tree=$HOME'
-config config --local status.showUntrackedFiles no
-echo \"alias config='/usr/bin/git --git-dir=$HOME/.cfg/ --work-tree=$HOME'\" >> $HOME/.bashrc
-``````
-
-example of loading stuff into the repo
-```bash
-config status  
-config add .vimrc  
-config commit -m \"Add vimrc\"  
-config add .bashrc  
-config commit -m \"Add bashrc\"  
-config push
-```
-
-init a new machine with the repo
-```bash
-alias config='/usr/bin/git --git-dir=$HOME/.cfg/ --work-tree=$HOME'  
-echo \".cfg\" >> .gitignore  
-git clone --bare git@github.com:sstent/dotfiles.git $HOME/.cfg  
-config checkout
-```
diff --git a/pages/Scripts/Fix WSL to Hyperv network.sync-conflict-20250817-085609-UULL5XD.md b/pages/Scripts/Fix WSL to Hyperv network.sync-conflict-20250817-085609-UULL5XD.md
deleted file mode 100644
index e252e60..0000000
--- a/pages/Scripts/Fix WSL to Hyperv network.sync-conflict-20250817-085609-UULL5XD.md	
+++ /dev/null
@@ -1,15 +0,0 @@
----
-title: Fix WSL to Hyperv network
-updated: 2023-02-08 17:09:10Z
-created: 2023-02-08 17:08:43Z
-latitude: 39.18360820
-longitude: -96.57166940
-altitude: 0.0000
----
-```powershell
-Get-NetIPInterface | where {$_.InterfaceAlias -eq 'vEthernet (WSL)'} | Select-Object ifIndex,InterfaceAlias,ConnectionState,Forwarding
-```
-
- ```powershell
- `Get-NetIPInterface | where {$_.InterfaceAlias -eq 'vEthernet (WSL)' -or $_.InterfaceAlias -eq 'vEthernet (Default Switch)'} | Set-NetIPInterface -Forwarding Enabled -Verbose`
- ```
diff --git a/pages/Scripts/How to Shrink a WSL2 Virtual Disk – SCRIPT.sync-conflict-20250817-085626-UULL5XD.md b/pages/Scripts/How to Shrink a WSL2 Virtual Disk – SCRIPT.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index 807fe84..0000000
--- a/pages/Scripts/How to Shrink a WSL2 Virtual Disk – SCRIPT.sync-conflict-20250817-085626-UULL5XD.md	
+++ /dev/null
@@ -1,20 +0,0 @@
----
-title: How to Shrink a WSL2 Virtual Disk – SCRIPT
-updated: 2022-10-17 18:47:57Z
-created: 2022-10-17 18:47:57Z
-source: https://stephenreescarter.net/how-to-shrink-a-wsl2-virtual-disk/
----
-
-just put the in the flle scriptname.txt the lines
-
-```batch
-wsl.exe –terminate WSLinux
-wsl –shutdown
-select vdisk file=%appdata%\\..\\Local\\Local\\Packages\\SomeWSLVendorName\\LocalState\\ext4.vhdx
-compact vdisk
-exit
-```
-
-Create a task in task scheduler with this action
-
-`diskpart /s PathToScript\\scriptname.txt > logfile.txt`
diff --git a/pages/Scripts/Powershell - create tasks for FFS.sync-conflict-20250817-085608-UULL5XD.md b/pages/Scripts/Powershell - create tasks for FFS.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index 37a1a9c..0000000
--- a/pages/Scripts/Powershell - create tasks for FFS.sync-conflict-20250817-085608-UULL5XD.md	
+++ /dev/null
@@ -1,27 +0,0 @@
----
-title: Powershell - create tasks for FFS
-updated: 2021-03-08 21:09:39Z
-created: 2021-03-08 21:09:23Z
----
-```powershell
-
-Get-ChildItem -Path c:\\Users\\sstent\\Documents\\*.ffs_batch | foreach {
-
-echo $_.FullName
-
-$DelayTimeSpan = New-TimeSpan -Hours 2
-
-$A = New-ScheduledTaskAction -Execute \"C:\\Program Files\\FreeFileSync\\FreeFileSync.exe\" -Argument $_.FullName
-
-$T = New-ScheduledTaskTrigger -Daily -At 7am -RandomDelay $DelayTimeSpan
-
-$P = New-ScheduledTaskPrincipal \"sstent\" -RunLevel Limited -LogonType Interactive
-
-$S = New-ScheduledTaskSettingsSet 
-
-$D = New-ScheduledTask -Action $A -Principal $P -Trigger $T -Settings $S
-
-Register-ScheduledTask $_.Name -InputObject $D -TaskPath \"\\sync\\\"
-
-}
-```
diff --git a/pages/Scripts/Powershell - delete mepty dirs.sync-conflict-20250817-085631-UULL5XD.md b/pages/Scripts/Powershell - delete mepty dirs.sync-conflict-20250817-085631-UULL5XD.md
deleted file mode 100644
index 1b0f01d..0000000
--- a/pages/Scripts/Powershell - delete mepty dirs.sync-conflict-20250817-085631-UULL5XD.md	
+++ /dev/null
@@ -1,38 +0,0 @@
----
-title: Poweshell - delete mepty dirs
-updated: 2022-01-30 16:39:35Z
-created: 2022-01-30 16:38:59Z
-latitude: 40.78200000
-longitude: -73.99530000
-altitude: 0.0000
----
-
-```powershell
-
-- Set to true to test the script
-  $whatIf = $false
-- Remove hidden files, like thumbs.db
-  $removeHiddenFiles = $true
-- Get hidden files or not. Depending on removeHiddenFiles setting
-  $getHiddelFiles = !$removeHiddenFiles
-- Remove empty directories locally
-  Function Delete-EmptyFolder($path)
-  {
-- Go through each subfolder, 
-    Foreach ($subFolder in Get-ChildItem -Force -Literal $path -Directory) 
-    {
-- Call the function recursively
-        Delete-EmptyFolder -path $subFolder.FullName
-    }
-- Get all child items
-    $subItems = Get-ChildItem -Force:$getHiddelFiles -LiteralPath $path
-- If there are no items, then we can delete the folder
-- Exluce folder: If (($subItems -eq $null) -and (-Not($path.contains("DfsrPrivate")))) 
-    If ($subItems -eq $null) 
-    {
-        Write-Host "Removing empty folder '${path}'"
-        Remove-Item -Force -Recurse:$removeHiddenFiles -LiteralPath $Path -WhatIf:$whatIf
-    }
-  }
-- Run the script
-  Delete-EmptyFolder -path "G:\Old\"```
\ No newline at end of file
diff --git a/pages/Scripts/Powershell - get last boots.sync-conflict-20250817-085609-UULL5XD.md b/pages/Scripts/Powershell - get last boots.sync-conflict-20250817-085609-UULL5XD.md
deleted file mode 100644
index 2a49815..0000000
--- a/pages/Scripts/Powershell - get last boots.sync-conflict-20250817-085609-UULL5XD.md	
+++ /dev/null
@@ -1,9 +0,0 @@
----
-title: Powershell - get last boots
-updated: 2021-03-24 14:55:35Z
-created: 2021-03-24 14:55:24Z
----
-```powershell
-
-Get-EventLog -LogName System |? {$_.EventID -in (6005,6006,6008,6009,1074,1076)} | ft TimeGenerated,EventId,Message -AutoSize -wrap
-```
diff --git a/pages/Scripts/Recursive Par2 creation.sync-conflict-20250817-085625-UULL5XD.md b/pages/Scripts/Recursive Par2 creation.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index c562fb3..0000000
--- a/pages/Scripts/Recursive Par2 creation.sync-conflict-20250817-085625-UULL5XD.md	
+++ /dev/null
@@ -1,63 +0,0 @@
----
-title: Recursive Par2 creation
-updated: 2022-01-30 22:42:55Z
-created: 2022-01-30 22:42:30Z
----
-
-Recursive Par2 creation
-
-```
-
-@ECHO ON
-
-SETLOCAL
-
-REM check input path
-
-IF \"%~1\"==\"\" GOTO End
-
-IF NOT EXIST \"%~1\" (
-
-ECHO The path does not exist.
-
-GOTO End
-
-)
-
-IF NOT \"%~x1\"==\"\" (
-
-ECHO The path is not folder.
-
-GOTO End
-
-)
-
-REM set options for PAR2 client
-
-SET par2_path=\"C:\\Users\\stuar\\Downloads\\sstent\\AppData\\Local\\MultiPar\\par2j64.exe\"
-
-REM recursive search of subfolders
-
-PUSHD %1
-
-FOR /D /R %%G IN (*.*) DO CALL :ProcEach \"%%G\"
-
-POPD
-
-GOTO End
-
-REM run PAR2 client
-
-:ProcEach
-
-ECHO create for %1
-
-%par2_path% c /fo /sm2048 /rr5 /rd1 /rf3 /lc+32 \"%~1\\%~n1.par2\" *
-
-GOTO :EOF
-
-:End
-
-ENDLOCAL
-
-```
diff --git a/pages/Scripts/Script_ Re Run.sync-conflict-20250817-085615-UULL5XD.md b/pages/Scripts/Script_ Re Run.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index a7c4c14..0000000
--- a/pages/Scripts/Script_ Re Run.sync-conflict-20250817-085615-UULL5XD.md	
+++ /dev/null
@@ -1,20 +0,0 @@
----
-title: 'Script: Re Run'
-updated: 2022-08-15 12:55:30Z
-created: 2022-08-15 12:55:30Z
-source: https://news.ycombinator.com/item?id=32467957
----
-
-I use this script, saved as \`rerun\`, to automatically re-execute a command whenever a file in the current directory changes:
-
-```bash
- #!/usr/bin/sh
-
-    while true; do
-        reset;
-        \"$@\";
-        inotifywait -e MODIFY --recursive .
-    done 
-```
-
-For example, if you invoke \`rerun make test\` then \`rerun\` will run \`make test\` whenever you save a file in your editor.
diff --git a/pages/Scripts/Single-file scripts that download their dependenci.sync-conflict-20250817-085613-UULL5XD.md b/pages/Scripts/Single-file scripts that download their dependenci.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index e2dedb3..0000000
--- a/pages/Scripts/Single-file scripts that download their dependenci.sync-conflict-20250817-085613-UULL5XD.md	
+++ /dev/null
@@ -1,108 +0,0 @@
----
-title: Single-file scripts that download their dependencies · DBohdan.com
-updated: 2023-01-15 15:15:30Z
-created: 2023-01-15 15:15:30Z
-source: https://dbohdan.com/scripts-with-dependencies
----
-
-An ideal distributable script is fully contained in a single file. It runs on any compatible operating system with an appropriate language runtime. It is plain text, and you can copy and paste it. It does not require mucking about with a package manager, or several, to run. It does not conflict with other scripts’ packages or require managing a [project environment](https://docs.python.org/3/tutorial/venv.html) to avoid such conflicts.
-
-The classic way to get around all of these issues with scripts is to limit yourself to using the scripting language’s standard library. However, programmers writing scripts don’t want to; they want to use libraries that do not come with the language by default. Some scripting languages, runtimes, and environments resolve this conflict by offering a means to download and cache a script’s dependencies with just declarations in the script itself. This page lists such languages, runtimes, and environments. If you know more, [drop me a line](https://dbohdan.com/contact).
-
-- Contents
-- [Anything with a Nix package](#anything-with-a-nix-package)
-- [D](#d)
-- [Groovy](#groovy)
-- [JavaScript (Deno)](#javascript-deno)
-- [Kotlin (kscript)](#kotlin-kscript)
-- [Racket (Scripty)](#racket-scripty)
-- [Scala (Ammonite)](#scala-ammonite)
-- Anything with a Nix package
-  
-  The Nix package manager can [act as a `#!` interpreter](https://nixos.org/manual/nix/stable/command-ref/nix-shell.html#use-as-a--interpreter) and start another program with a list of dependencies available to it.
-  
-  ```
-  <a id="cb1-1"></a>#! /usr/bin/env nix-shell
-  <a id="cb1-2"></a>#! nix-shell -i python3 -p python3
-  <a id="cb1-3"></a>print("Hello, world!".rjust(20, "-"))
-  ```
-- D
-  
-  D’s official package manager DUB supports [single-file packages](https://dub.pm/advanced_usage).
-  
-  ```
-  <a id="cb2-1"></a>#! /usr/bin/env dub
-  <a id="cb2-2"></a>/+ dub.sdl:
-  <a id="cb2-3"></a>name "foo"
-  <a id="cb2-4"></a>+/
-  <a id="cb2-5"></a>import std.range : padLeft;
-  <a id="cb2-6"></a>import std.stdio : writeln;
-  <a id="cb2-7"></a>void main() {
-   <a id="cb2-8"></a>writeln(padLeft("Hello, world!", '-', 20));
-  <a id="cb2-9"></a>}
-  ```
-- Groovy
-  
-  Groovy comes with an embedded [JAR dependency manager](http://docs.groovy-lang.org/latest/html/documentation/grape.html).
-  
-  ```
-  #! /usr/bin/env groovy
-  @Grab(group='org.apache.commons', module='commons-lang3', version='3.12.0')
-  import org.apache.commons.lang3.StringUtils
-  println StringUtils.leftPad('Hello, world!', 20, '-')
-  ```
-- JavaScript (Deno)
-  
-  [Deno](https://deno.land/) downloads dependencies like a browser. Deno 1.28 and later can also import from NPM packages. Current versions of Deno require you to pass a `run` argument to `deno`. One way to accomplish this from a script is with a form of [“exec magic”](https://wiki.tcl-lang.org/page/exec+magic). Here the magic is modified from a [comment](https://github.com/denoland/deno/issues/929#issuecomment-429004626) by Rafał Pocztarski.
-  
-  ```
-  <a id="cb4-1"></a>#! /bin/sh
-  <a id="cb4-2"></a>":" //#; exec /usr/bin/env deno run "$0" "$@"
-  <a id="cb4-3"></a>import leftPad from "npm:left-pad";
-  <a id="cb4-4"></a>console.log(leftPad("Hello, world!", 20, "-"));
-  ```
-  
-  On Linux systems with [recent GNU env(1)](https://coreutils.gnu.narkive.com/e0afmL4P/env-add-s-option-split-string-for-shebang-lines-in-scripts) and on [FreeBSD](https://www.freebsd.org/cgi/man.cgi?env) you can replace the magic with `env -S`.
-  
-  ```
-  <a id="cb5-1"></a>#! /usr/bin/env -S deno run
-  <a id="cb5-2"></a>import leftPad from "npm:left-pad";
-  <a id="cb5-3"></a>console.log(leftPad("Hello, world!", 20, "-"));
-  ```
-- Kotlin (kscript)
-  
-  [kscript](https://github.com/holgerbrandl/kscript) is an unofficial scripting tool for Kotlin that understands several comment-based directives, including one for dependencies.
-  
-  ```
-  <a id="cb6-1"></a>#! /usr/bin/env kscript
-  <a id="cb6-2"></a>//DEPS org.apache.commons:commons-lang3:3.12.0
-  <a id="cb6-3"></a>import org.apache.commons.lang3.StringUtils
-  <a id="cb6-4"></a>println(StringUtils.leftPad("Hello, world!", 20, "-"))
-  ```
-- Racket (Scripty)
-  
-  [Scripty](https://docs.racket-lang.org/scripty/) interactively prompts you to install the missing dependencies for a script in any Racket language.
-  
-  ```
-  #! /usr/bin/env racket
-  #lang scripty
-  #:dependencies '("base" "typed-racket-lib" "left-pad")
-  ------------------------------------------
-  #lang typed/racket/base
-  (require left-pad/typed)
-  (displayln (left-pad "Hello, world!" 20 "-"))
-  ```
-- Scala (Ammonite)
-  
-  The scripting environment in Ammonite lets you [import Ivy dependencies](https://ammonite.io/#IvyDependencies).
-  
-  ```
-  <a id="cb8-1"></a>#! /usr/bin/env amm
-  <a id="cb8-2"></a>import $ivy.`org.apache.commons:commons-lang3:3.12.0`,
-   <a id="cb8-3"></a>org.apache.commons.lang3.StringUtils
-  <a id="cb8-4"></a>println(StringUtils.leftPad("Hello, world!", 20, "-"))
-  ```
-  
-  * * *
-  
-  Tags: [list](https://dbohdan.com/tags#list), [programming](https://dbohdan.com/tags#programming).
\ No newline at end of file
diff --git a/pages/Scripts/Small ODROID-XU4 (HC1) scripts ($2059139) · Snippets · Snippets · GitLab.sync-conflict-20250817-085605-UULL5XD.md b/pages/Scripts/Small ODROID-XU4 (HC1) scripts ($2059139) · Snippets · Snippets · GitLab.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index 602480d..0000000
--- a/pages/Scripts/Small ODROID-XU4 (HC1) scripts ($2059139) · Snippets · Snippets · GitLab.sync-conflict-20250817-085605-UULL5XD.md	
+++ /dev/null
@@ -1,55 +0,0 @@
----
-page-title: \"Small ODROID-XU4 (HC1) scripts ($2059139) · Snippets · Snippets · GitLab\"
-url: https://gitlab.com/-/snippets/2059139
-date: \"2023-03-13 15:14:55\"
----
-[](https://gitlab.com/-/snippets/2059139/raw/master/Readme.md \"Open raw\")[](https://gitlab.com/-/snippets/2059139/raw/master/Readme.md?inline=false \"Download\")
-
-- Small ODROID-XU4 (HC1) scripts
-  
-  CPU underclocking, CPU clock reset and CPU temperature display.
-  
-  ```
-  #!/usr/bin/env bash
-  
-  # Reset the XU4 (HC1) CPU clocks to default.
-  
-  set -euo pipefail
-  
-  # Auto-restart with sudo.
-  if [[ $UID -ne 0 ]]; then
-      sudo -p 'Restarting as root, password: ' bash $0 "$@"
-      exit $?
-  fi
-  
-  cpufreq-set -c 0 --max 1500000
-  cpufreq-set -c 4 --max 2000000
-  ```
-  
-  ```
-  #!/usr/bin/env bash
-  
-  # Monitor the XU4 (HC1) CPU temperature.
-  
-  set -euo pipefail
-  
-  # thermal_zone2 seems to be the highest most of the time.
-  while [ true ]; do awk '{printf "\r%3.1f°C", $1/1000}' /sys/class/thermal/thermal_zone2/temp; sleep 1; done
-  ```
-  
-  ```
-  #!/usr/bin/env bash
-  
-  # Underclock the XU4 (HC1) CPU.
-  
-  set -euo pipefail
-  
-  # Auto-restart with sudo.
-  if [[ $UID -ne 0 ]]; then
-      sudo -p 'Restarting as root, password: ' bash $0 "$@"
-      exit $?
-  fi
-  
-  cpufreq-set -c 0 --max 1000000
-  cpufreq-set -c 4 --max 1000000
-  ```
\ No newline at end of file
diff --git a/pages/Scripts/Windows 11 - autologin setup.sync-conflict-20250817-085623-UULL5XD.md b/pages/Scripts/Windows 11 - autologin setup.sync-conflict-20250817-085623-UULL5XD.md
deleted file mode 100644
index 0c30c5c..0000000
--- a/pages/Scripts/Windows 11 - autologin setup.sync-conflict-20250817-085623-UULL5XD.md	
+++ /dev/null
@@ -1,9 +0,0 @@
-
-
-- start > type netplwiz
-- run netplwiz
-- click "Users must enter a user name and password to use this computer"
-	- tick/untick even if unticked
-- click apply
-	- local user name will be shown
-	- enter "microsoft.com" password
\ No newline at end of file
diff --git a/pages/Scripts/choco.sync-conflict-20250817-085625-UULL5XD.md b/pages/Scripts/choco.sync-conflict-20250817-085625-UULL5XD.md
deleted file mode 100644
index 30242e8..0000000
--- a/pages/Scripts/choco.sync-conflict-20250817-085625-UULL5XD.md
+++ /dev/null
@@ -1,66 +0,0 @@
----
-title: choco
-updated: 2020-08-19 20:24:55Z
-created: 2020-08-19 12:44:22Z
----
-
-https://chocolatey.org/docs/helpers-install-chocolatey-zip-package
-
-
-Chocolatey v0.10.15
-adobereader 2020.012.20041
-autohotkey 1.1.33.02
-autohotkey.install 1.1.33.02
-calibre 4.22.0
-camstudio 2.7.316.20161004
-chocolatey 0.10.15
-chocolatey-core.extension 1.3.5.1
-darktable 3.0.2
-DotNet4.5.2 4.5.2.20140902
-emacs 26.3.0.20191219
-filezilla 3.49.1
-Firefox 79.0.0.20200817
-git 2.28.0
-git.install 2.28.0
-github 3.2.0.20181119
-github-desktop 2.5.3
-GoogleChrome 84.0.4147.135
-greenshot 1.2.10.6
-gsudo 0.7.0
-hugin 2019.2.0
-hugin.install 2019.2.0
-joplin 1.0.233
-KB2919355 1.0.20160915
-KB2919442 1.0.20160915
-keepass 2.45
-keepass-keeagent 0.8.1.20180426
-keepass-keepasshttp 1.8.4.220170629
-keepass-plugin-keeagent 0.12.0
-keepass.install 2.45
-krita 4.3.0
-mpc-hc 1.7.13.20180702
-openssh 8.0.0.1
-putty 0.74
-putty.portable 0.74
-rawtherapee 5.8
-spacemacs 0.200.13
-sublimetext3 3.2.2
-SublimeText3.PackageControl 2.0.0.20140915
-sumatrapdf 3.2
-sumatrapdf.commandline 3.2
-sumatrapdf.install 3.2
-sumatrapdf.portable 3.2
-tightvnc 2.8.27
-vcredist2010 10.0.40219.2
-vcxsrv 1.20.8.1
-visualstudiocode 1.23.1.20180730
-vlc 3.0.11
-voicemeeter 1.0.7.3
-voicemeeter.install 1.0.7.3
-vscode 1.48.0
-vscode.install 1.48.0
-windirstat 1.1.2.20161210
-xnviewmp 0.96.5
-xnviewmp.install 0.96.5
-youtube-dl 2020.07.28
-55 packages installed.
diff --git a/pages/Scripts/powerpoint VBA - copy comments.sync-conflict-20250817-085612-UULL5XD.md b/pages/Scripts/powerpoint VBA - copy comments.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index 76c7610..0000000
--- a/pages/Scripts/powerpoint VBA - copy comments.sync-conflict-20250817-085612-UULL5XD.md	
+++ /dev/null
@@ -1,40 +0,0 @@
----
-title: powerpoint VBA - copy comments
-updated: 2022-06-14 13:38:24Z
-created: 2022-06-14 13:37:55Z
-latitude: 40.75891113
-longitude: -73.97901917
-altitude: 0.0000
----
-
-```vb
-Sub CopyComments()
-    Dim lFromSlide As Long
-    Dim lToSlide As Long
-   
-    lFromSlide = InputBox(\"Copy comments from slide:\", \"SLIDE\")
-    lToSlide = InputBox(\"Copy comments to slide:\", \"SLIDE\")
-   
-    Dim oFromSlide As Slide
-    Dim oToSlide As Slide
-   
-    Set oFromSlide = ActivePresentation.Slides(lFromSlide)
-    Set oToSlide = ActivePresentation.Slides(lToSlide)
-   
-    Dim oSource As Comment
-    Dim oTarget As Comment
-   
-    For Each oSource In oFromSlide.Comments
-   
-        Set oTarget = _
-        ActivePresentation.Slides(lToSlide).Comments.Add( _
-            oSource.Left, _
-            oSource.Top, _
-            oSource.Author, _
-            oSource.AuthorInitials, _
-            oSource.Text)
-           
-    Next oSource
-
-End Sub
-```
diff --git a/pages/Scripts/update kernel HC1.sync-conflict-20250817-085619-UULL5XD.md b/pages/Scripts/update kernel HC1.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 114ad3e..0000000
--- a/pages/Scripts/update kernel HC1.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,15 +0,0 @@
----
-title: update kernel HC1
-updated: 2021-09-30 00:45:49Z
-created: 2021-09-22 16:57:09Z
-latitude: 40.78200000
-longitude: -73.99530000
-altitude: 0.0000
----
-```bash
-  grep UUID /media/boot/boot.ini*
-  apt update
-  apt upgrade -V linux-odroid-5422
-  blkid; grep UUID /media/boot/boot.ini*
-  reboot
-```
diff --git a/pages/Secom.sync-conflict-20250817-085615-UULL5XD.md b/pages/Secom.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index 9f10df5..0000000
--- a/pages/Secom.sync-conflict-20250817-085615-UULL5XD.md
+++ /dev/null
@@ -1,25 +0,0 @@
-- https://rndwiki-pro.its.hpecorp.net/display/HCSS/SECOM
--
-- [[Oct 14th, 2024]]
-	- ![2024 10 14 - SECOM - GreenLake Cloud Services - HPE R&D Wiki - PROD.pdf](../assets/2024_10_14_-_SECOM_-_GreenLake_Cloud_Services_-_HPE_R&D_Wiki_-_PROD_1728947406233_0.pdf)
-	- ![image.png](../assets/image_1728947013011_0.png)
-	-
--
--
-- Services funding coming from [[Val]]
--
-- [[Tariq Kahn]]
-	- Non-standard Stuff
-		- Multi-tenant capability
-		- "pricing"
-		- "white label"ing? of console
-			- want their logo
-		- Veeam integration
-	- Networking
-		- multiple tier 1 NSX routers
-	- ![image.png](../assets/image_1726088962618_0.png)
-		-
-		-
-		-
-		-
-	-
\ No newline at end of file
diff --git a/pages/SelfAssessment.sync-conflict-20250817-085608-UULL5XD.md b/pages/SelfAssessment.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
index dcf2ad1..0000000
--- a/pages/SelfAssessment.sync-conflict-20250817-085608-UULL5XD.md
+++ /dev/null
@@ -1,23 +0,0 @@
-- ![image.png](../assets/image_1727719462441_0.png)
-- Bold goals - Describe the goals you achieved and the contributions and impact you delivered. Please include 2-3 examples.
-	- [Complete intial deployments of @Equinix hardware , Ensure GA of PCE@Equinix program, Engage with customer opportunities to ensure successful deployments of PCE@Equinix] My primary focus for FY24 was delivering on the Private Cloud at Equinix and PCE at Equinix programs by completing the initial hardware deployments (for both the network infrastructure and the PCE pre-deployments), bringing the PCE at Equinix offer to GA, while also supporting the parallel PCBE and PCAI programs. Alongside these program efforts I have fielded and supported multiple sales enquiries with the aim of landing our first PC@Equinix deal. These items were all achieved and given the headwinds we faced going into FY24 I am particularly proud of this outcome.
-	- [Foster new innovations] As a secondary focus, I looked to foster and encourage innovation in HPE and was very happy to be invited to be a reviewer for the TechCon summit again this year. This is always a very rewarding process and allows me an opportunity to use my technical background to provide guidance and feedback to our up and coming engineers.
-- HPE Beliefs - Describe how you demonstrated the (Obsess over the Customer, Demonstrate We Before I, and Exercise Healthy Impatience). Please include 2-3 examples.
-	- Healthy Impatience - It's very easy, especially with internal customers, to not push as aggressively for internal goals as you do when external clients are driving the timeline. I strive to bring the timeliness and forward drive that I learned in my years as an consultant to external clients, and aim to deliver the same urgency and quality metrics to my internal clients. A good example of this was the ordering/build/deployment of the PCE Pre-Deployment units as part of the PCE@Equinix program - with no hard deadlines to work to, I maintained a healthily impatience driving the team to get the systems deployed as soon as possible.
-	- Obsess over the Customer -  I think this belief is tightly interlinked with Healthy Impatience, and forms part of providing a positive experience for both internal and external customers. One of the key lessons I learned from consulting is that to be able to apply this belief you truly need to understand the goals, motivations and external drivers of your clients and I always try to keep these external factors in mind when both advising and driving delivery for those clients (and partners). For example, one of the PC@Equinix marketables (M1617) required balancing our contractual obligations to Equinix, Equinix's desire to see a return on their investment and our internal engineering capacity - keeping all of these in mind helped me drive engineering progress whilst maintaining good standing with our partner Equinix.
-- My top 1-2 areas of strength are:
-	- Strong technical background - numerous times over the course of the PC@Equnix and PCE@Equinix programs I've been able to leverage my technical background to better guide and 'sanity check' our engineering resources to drive the delivery of a better quality product. This skillset has also been very helpful when assisting our Equinix Product Management peers, who may not have the technical background/experience, to understand the technical answers (and reasoning) coming from out engineering teams. Finally, my background in the various hyperscaler offerings has be crucial is working through the internal compliance to resell Equinix Digital services to our end customers.
-	- Balancing priorities - As part of my current role (and previous ones) there has been a strong need to balance often competing priorities (and external pressures) while ensuring that both high and low priority tasks get completed on time. This often requires thoughtful delegation, or leveraging technologies and systems to accelerate work where needed.
-- My top 1-2 development opportunities are:
-	- I would like to find more opportunities to a) leverage my skillset to communicate technical concepts to less technical resources and be that bridge for communication, and b) find was to mentor junior resources
-- Include additional information about your contributions, progress against your Leadership Capability & Development Bold Goal, and your professional growth throughout the year.
-	- I strongly believe that my ability to 'stay the course' regardless of the headwinds, distractions, competing priorities, road blocks and organizational shift has allowed my programs to achieve some measure of success in somewhat uncertain times.
--
--
-- BOLD GOALS
-	- #### Complete intial deployments of @Equinix hardware
-	- #### Ensure GA of PCE@Equinix program
-	- Engage with customer opportunities to ensure successful deployments of PCE@Equinix
-	- #### Foster new innovations
-	- #### Attain TCP DT status
-	- #### Return to a manager role
\ No newline at end of file
diff --git a/pages/Sep 1st, 2024.sync-conflict-20250817-085624-UULL5XD.md b/pages/Sep 1st, 2024.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 704c380..0000000
--- a/pages/Sep 1st, 2024.sync-conflict-20250817-085624-UULL5XD.md	
+++ /dev/null
@@ -1,3 +0,0 @@
-- [[workout]]
-	- [[run]] 3mi
-	- [[grippers]] 1: 3x
\ No newline at end of file
diff --git a/pages/SpellingBee.sync-conflict-20250817-085607-UULL5XD.md b/pages/SpellingBee.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index 3cf20d5..0000000
--- a/pages/SpellingBee.sync-conflict-20250817-085607-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
--
\ No newline at end of file
diff --git a/pages/TESTPDF.sync-conflict-20250817-085610-UULL5XD.md b/pages/TESTPDF.sync-conflict-20250817-085610-UULL5XD.md
deleted file mode 100644
index 18b8e07..0000000
--- a/pages/TESTPDF.sync-conflict-20250817-085610-UULL5XD.md
+++ /dev/null
@@ -1 +0,0 @@
-- ![2024 Personal Statement - Stuart Stent.pdf](../assets/2024_Personal_Statement_-_Stuart_Stent_1706900882588_0.pdf)
\ No newline at end of file
diff --git a/pages/Tangles.sync-conflict-20250817-085616-UULL5XD.md b/pages/Tangles.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 3d9ca98..0000000
--- a/pages/Tangles.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,19 +0,0 @@
-tags:: [[drawing]]
-
-- Various Zentangles that I've found
-- b-jazzy
-	- ![image.png](../assets/image_1707163189574_0.png)
-- BeeLine
-	- ![image.png](../assets/image_1707163238328_0.png)
-- CBEELINE
-	- ![image.png](../assets/image_1707163253072_0.png)
-	-
-- Jaz
-	- ![image.png](../assets/image_1707163270800_0.png)
-- Sensono
-	- ![image.png](../assets/image_1707163284072_0.png)
-- Sevens
-	- ![image.png](../assets/image_1707163295224_0.png)
-- SweetPea
-	- ![image.png](../assets/image_1707163307135_0.png)
-	- ![image.png](../assets/image_1707163314599_0.png)
\ No newline at end of file
diff --git a/pages/TanuUpdate.sync-conflict-20251023-155538-UULL5XD.md b/pages/TanuUpdate.sync-conflict-20251023-155538-UULL5XD.md
deleted file mode 100644
index d471f13..0000000
--- a/pages/TanuUpdate.sync-conflict-20251023-155538-UULL5XD.md
+++ /dev/null
@@ -1,114 +0,0 @@
--
-	- ISV - HSM
-		- working with parissa and team on documenting workflow / certification rubrik
-	- Simplivity
-		- Karthik and I connected with Usman
-		- NPI planned for November
-	- Translations
-		- Connected with GlobalLink team to understand the ML based translation services
-			- Awaiting updated quotes
-	- ALAs/Legal
-		- escalated SBOM request
-	- Secruity
-		- Followed up on David Estes' comment re security review done as part of BD1
-			- Awaiting feedback from Adam Lispcom
-			- Tracy replied at they had not seen any of this documentation
-		- Working with Sridhar on defining security SBOM requirements
-- Current Update
-  id:: 684ad68e-ecb1-4ea7-bdc1-51e6f4f1980e
-	- **ISV Strategy/Program**
-		- Cheri Readout (ISV program)
-			- reviewed deck to incl. HVM certifications
-			- Rajeev working on getting time with Cheri
-		- HVM - Self-valdiations
-			- Reviewed smartsheet and existing documentation
-		- Requests in flight:
-			- SustainLake - internal development effort.
-				- Monitoring progress - currently at mock up stage. Aiming for demo with dummy data as MVP
-			- Schneider UPS - supplied contact details to schneider, followup [[06-13-2025]]
-			- Commvault GTM - connected with Matt Wineberg - supplied content for their marketing materials
-			- Storpool - partner developing plugin. Next step, get answers from engineering on their questions (previously blocked) [HPE - Morpheus tech questions.xlsx](https://hpe-my.sharepoint.com/:x:/r/personal/stuart_stent_hpe_com/Documents/Attachments/HPE%20-%20Morpheus%20tech%20questions.xlsx?d=wa7971487586644078649b15f76ba5eb8&csf=1&web=1&e=rCth6w)
-			- <!--EndFragment-->
-			- Veeam/Data Protection API
-				- connected with Vish - met to review DataProtection API requirements this week
-					- Vish to connect with David Estes to confirm engineering direction and document engineering stories
-				- Call with Veeam on [[06-10-2025]]
-		- Next Steps:
-			- Follow-up with Rajeev on getting time with Cheri for readout
-			- Update deck to incl info on current HVM process and state
-			- HVM - Review processes - i.e. how are we onboarding/reviewing self-certs/etc
-				- Working with Parissa and team on getting self-certification workflow fully defined (only test cases defined so far)
-				  id:: 684ad885-ffe1-4478-882e-c2507516b8a0
-			- PCAI - Connect with team on "unleash AI" program
-	- **Platform Security**
-		- Working with Justin Shepard/Sridahr Bandi to document the stack components with gaps (missing hardening documentation/processes/etc)
-			- incl. alignment to internal mandates and customer requests (infosight & PCE-D customers)
-		- Working with Tommy to get Threat Analysis for Morpheus/HVM completed
-	- **EULA/ALA - for Morpheus  (incl PSL and MSP requirements)**
-		- Combination VME/Morpheus draft completed and reviewed with VME team
-		- Next steps:
-			- Validate the SBOM is accurate (needs engineering resource)
-			- Send to legal for review
-	- **Service Desc**
-		- Awaiting feedback from Alonzo and team
-		- Next Step: Send to Donna for EFR review
-	- **TekTalk - Delivered Thursday [[06-05-2025]]**
-	- **Translation request**
-		- Awaiting response on quote for document translations and whether they can do UI translations
-		- Next Step: followup [[06-16-2025]]
-	- **Cloud Ops Suite**
-		- now on core team - looks like 1-2 calls per week so far
-		- Currently working on the bundling mechanism (incl. POC)
-		- Next Step: support prep for exec commit cal
-	- **Equinix**
-		- Assisting with Inventory reporting processes (part of handover)
-		- Assisting with legal question re Telco resale
-- SnapShots
-	- Snapshot - 6/12
-	  collapsed:: true
-		- **ISV Strategy/Program**
-			- Cheri Readout (ISV program)
-				- reviewed deck to incl. HVM certifications
-				- Rajeev working on getting time with Cheri
-			- HVM - Self-valdiations
-				- Reviewed smartsheet and existing documentation
-			- Requests in flight:
-				- SustainLake - internal development effort.
-					- Monitoring progress - currently at mock up stage. Aiming for demo with dummy data as MVP
-				- Schneider UPS - supplied contact details to schneider, followup [[06-13-2025]]
-				- Commvault GTM - connected with Matt Wineberg - supplied content for their marketing materials
-				- Storpool - partner developing plugin. Next step, get answers from engineering on their questions (previously blocked) [HPE - Morpheus tech questions.xlsx](https://hpe-my.sharepoint.com/:x:/r/personal/stuart_stent_hpe_com/Documents/Attachments/HPE%20-%20Morpheus%20tech%20questions.xlsx?d=wa7971487586644078649b15f76ba5eb8&csf=1&web=1&e=rCth6w)
-				- <!--EndFragment-->
-				- Veeam/Data Protection API
-					- connected with Vish - met to review DataProtection API requirements this week
-						- Vish to connect with David Estes to confirm engineering direction and document engineering stories
-					- Call with Veeam on [[06-10-2025]]
-			- Next Steps:
-				- Follow-up with Rajeev on getting time with Cheri for readout
-				- Update deck to incl info on current HVM process and state
-				- HVM - Review processes - i.e. how are we onboarding/reviewing self-certs/etc
-					- Working with Parissa and team on getting self-certification workflow fully defined (only test cases defined so far)
-				- PCAI - Connect with team on "unleash AI" program
-		- **Platform Security**
-			- Working with Justin Shepard/Sridahr Bandi to document the stack components with gaps (missing hardening documentation/processes/etc)
-				- incl. alignment to internal mandates and customer requests (infosight & PCE-D customers)
-			- Working with Tommy to get Threat Analysis for Morpheus/HVM completed
-		- **EULA/ALA - for Morpheus  (incl PSL and MSP requirements)**
-			- Combination VME/Morpheus draft completed and reviewed with VME team
-			- Next steps:
-				- Validate the SBOM is accurate (needs engineering resource)
-				- Send to legal for review
-		- **Service Desc**
-			- Awaiting feedback from Alonzo and team
-			- Next Step: Send to Donna for EFR review
-		- **TekTalk - Delivered Thursday [[06-05-2025]]**
-		- **Translation request**
-			- Awaiting response on quote for document translations and whether they can do UI translations
-			- Next Step: followup [[06-16-2025]]
-		- **Cloud Ops Suite**
-			- now on core team - looks like 1-2 calls per week so far
-			- Currently working on the bundling mechanism (incl. POC)
-			- Next Step: support prep for exec commit cal
-		- **Equinix**
-			- Assisting with Inventory reporting processes (part of handover)
-			- Assisting with legal question re Telco resale
\ No newline at end of file
diff --git a/pages/Tau Zero.sync-conflict-20250817-085607-UULL5XD.md b/pages/Tau Zero.sync-conflict-20250817-085607-UULL5XD.md
deleted file mode 100644
index 41faeb1..0000000
--- a/pages/Tau Zero.sync-conflict-20250817-085607-UULL5XD.md	
+++ /dev/null
@@ -1,8 +0,0 @@
----
-tags: [[books]]
----
-
--
-- #quotes 
-  id:: 65bd452e-9f41-4491-8d35-c47de785ec89
-	- > You're sweet, when you've dissolved your shyness
\ No newline at end of file
diff --git a/pages/Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX.sync-conflict-20250817-085619-UULL5XD.md b/pages/Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 01ffb43..0000000
--- a/pages/Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,47 +0,0 @@
-- ![645.pdf](../assets/645_1725987690648_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [x] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [ ] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [x] 3 - Moderate business impact that merits further assessment
-	  * [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [x] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [x] 4 - Accept
-	  * [ ] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [ ] Formal Session
-	  * [x] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [x] No
-	  * [ ] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [x] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The paper outlines a challenge with the initial device onboarding of PoE devices (often IoT devices) where the device does not handle the DM request and therefore does not renew it's IP and stops being able to communicate requiring manual intevation. The solution proposed is simple but very effective and would likely safe admins alot of time.
-		- The author(s) have done a great job in outlining the problem and solution in a very clear and understandable way. The only change I would make is to number the steps in the solution flow description and in the flow diagram to make it easier to compare.
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		-
\ No newline at end of file
diff --git a/pages/Tech/Hover/DNS SPF records.sync-conflict-20250817-085617-UULL5XD.md b/pages/Tech/Hover/DNS SPF records.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 6bf430d..0000000
--- a/pages/Tech/Hover/DNS SPF records.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,9 +0,0 @@
----
-tags:
-  - Hover
-  - directions
----
-[[Hover -  Creating an SPF record]]
-
-
-![[Pasted image 20240119104604.png]]
diff --git a/pages/Tech/Hover/Hover -  Creating an SPF record.sync-conflict-20250817-085624-UULL5XD.md b/pages/Tech/Hover/Hover -  Creating an SPF record.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index c67f324..0000000
--- a/pages/Tech/Hover/Hover -  Creating an SPF record.sync-conflict-20250817-085624-UULL5XD.md	
+++ /dev/null
@@ -1,67 +0,0 @@
----
-created: 2024-01-19T10:43:45 (UTC -05:00)
-tags:
-  - Hover
-source: https://help.hover.com/hc/en-us/articles/115006406047-Creating-an-SPF-record
-author:
----
-
-- Creating an SPF record – Hover Help Center
-  
-  ---
-  Having an SPF record will help protect your domain against spoofing. It also helps prevent your outgoing messages from being marked as spam by receiving mail servers.
-- [SPF basics](https://help.hover.com/hc/en-us/articles/115006406047-Creating-an-SPF-record#h_01EV7KH3T1W7KVC543YF6W595A)
-- [Adding an SPF record](https://help.hover.com/hc/en-us/articles/115006406047-Creating-an-SPF-record#h_01G0FP8WPC1J4SASBV304DHYGQ)
-- [Removing an SPF record](https://help.hover.com/hc/en-us/articles/115006406047-Creating-an-SPF-record#h_01G0FP93A5TDJH6RCH9E4T1ENJ)
-- [SPF configuration examples](https://help.hover.com/hc/en-us/articles/115006406047-Creating-an-SPF-record#h_01G0FP8NNM27GJYHTW4VEWPMRG)
-- SPF Basics
-  
-  SPF (Sender policy framework) is a spam protection method based on the authorization of the email sender. The SPF record is simply a TXT record added to the DNS settings of your domain that defines which mail servers are authorized to send emails.
-  
-  You can only have one SPF record per domain. Having more will cause DNS conflicts and in turn, the SPF records will not resolve.
-  
-  _Note: The Hover platform has a 255 character limit. This means the SPF record will need to be shorter than 255 characters._
-  
-  An SPF record consists of several parts. As an example, here is the most widely used SPF record at Hover.
-  
-  ```
-  <span>v=spf1 include:_spf.hostedemail.com include:hover.com ~all</span>
-  ```
-  
-  <table><tbody><tr><td>SPF part</td><td>Relevance</td></tr><tr><td>v=spf1</td><td><p>Defines this as an SPF record. Required to be at the beginning of the value for each SPF record.</p></td></tr><tr><td>&nbsp;a</td><td><p><span>Defines the DNS A record of the domain as a valid sending source.&nbsp;<br><em>Note: The above example does not include an a mechanism</em>.</span></p></td></tr><tr><td>&nbsp;mx</td><td><p><span>Defines the DNS MX record of the domain as a valid sending source.<br><em>Note: The above example does not include an mx mechanism.</em><br></span></p></td></tr><tr><td>&nbsp;-all</td><td><p>Specifies that all emails sent through a different server than those already listed as "ok" will return a code of “hard fail.” The email will not be delivered and generate a bounce-back email.</p></td></tr><tr><td>~all</td><td><p>If you want to allow an email sent through a different mail server to be delivered, you can force a “soft fail”. With the ~all in place, the email will be tagged as suspicious but will still be delivered to the recipient.</p></td></tr></tbody></table>
-  
-  [Back to top](https://help.hover.com/hc/en-us/articles/115006406047-Creating-an-SPF-record#h_01G0FRACWPTM31VA6H142G17YH)
-- Adding an SPF record
-  
-  1.  Sign in to your [Hover control panel](https://hover.com/signin) using your chosen method of 2FA.  
-    ![CPlogin.jpg](https://help.hover.com/hc/article_attachments/5380002708123/CPlogin.jpg)
-  2.  From the domains Overview page, choose the **DNS** tab.  
-    ![CPDNStab.jpg](https://help.hover.com/hc/article_attachments/5380014180123/CPDNStab.jpg)
-  3.  Select **Add a record**.  
-    ![CPAddRecord.jpg](https://help.hover.com/hc/article_attachments/5379997391259/CPAddRecord.jpg)
-  4.  Select **TXT** from the Type dropdown menu, followed by the Hostname **@**.   
-    The Content is the SPF record. Below is the most widely used SPF record at Hover.
-    
-    ```
-    v=spf1 include:_spf.hostedemail.com include:hover.com ~all
-    ```
-    
-    ![CPSPFadd.jpg](https://help.hover.com/hc/article_attachments/5380002743067/CPSPFadd.jpg)
-  5.  Click **Add record** to save the changes.
-  
-  [Back to top](https://help.hover.com/hc/en-us/articles/115006406047-Creating-an-SPF-record#h_01G0FRACWPTM31VA6H142G17YH)
-- Removing an SPF record
-  
-  There may be times you are required to remove an SPF record. 
-  
-  1.  From the domains Overview page, choose the **DNS** tab.
-  2.  Locate the SPF record and select the green **X** to the far right of the record.  
-    ![CPremoveSPFrecord.jpg](https://help.hover.com/hc/article_attachments/5395026237851/CPremoveSPFrecord.jpg)
-  3.  From the popup, select **Delete**.![CPDeleteSPFrecord.jpg](https://help.hover.com/hc/article_attachments/5380002662171/CPDeleteSPFrecord.jpg)
-  
-  [Back to top](https://help.hover.com/hc/en-us/articles/115006406047-Creating-an-SPF-record#h_01G0FRACWPTM31VA6H142G17YH)
-- SPF configuration examples
-  
-  <table><tbody><tr><td>Desired outcome</td><td>Example</td></tr><tr><td>Specify&nbsp;a single IPv4 address that can send emails</td><td><pre>v=spf1 ip4:204.200.197.197 -all</pre><p>This would allow mail to be sent from a mail server at the IP address 204.200.197.197 only.&nbsp;</p><p>Mail sent from mail servers on any other IP address would not be delivered, and the sender would receive a bounceback.</p></td></tr><tr><td>Specify a range of IPv4 addresses&nbsp;that can send emails</td><td><pre>v=spf1 ip4:192.168.0.1/16 -all</pre><p>Allows mail to be sent from any IP address between 192.168.0.1 and 192.168.255.255.</p></td></tr><tr><td>Specify a mail server&nbsp;that can send</td><td><pre>v=spf1 mx:mx1.domain.com&nbsp; -all</pre><p>Would allow mail to be sent from a mail server named mx1.domain.com. Mail from any other mail server would not be delivered, and the sender would receive a bounce message.</p></td></tr><tr><td>Specify multiple items in one SPF record</td><td><pre>v=spf1 a mx&nbsp;ip4:204.200.197.197&nbsp;mx:mx1.domain.com&nbsp; -all</pre><p>Allows an IP address and a mail server to send out emails.</p></td></tr><tr><td>Make domain unable to send any emails</td><td><pre>v=spf1 -all<br><br></pre><p>All emails will be bounced back to the sender.</p></td></tr><tr><td>Specify a single IPv6 address that can send</td><td><pre>v=spf1 ip6:1080::8:800:200C:417A&nbsp;-all</pre><p>Would allow mail to be sent from a mail server at the IP address 1080::8:800:200C:417A only.&nbsp;</p></td></tr><tr><td>Specify a range of IPv6 addresses that can send</td><td><pre>v=spf1 ip6:1080::8:800:200C:417A/96&nbsp;-all</pre><p>Allows mail to be sent from&nbsp;any&nbsp;IPv6 address between 1080::8:800:0000:0000 and 1080::8:800:FFFF:FFFF.</p></td></tr><tr><td>Specify another domain that can send email from the domain</td><td><pre>v=spf1 include:anotherdomain.com &nbsp;-all</pre><div><p>Allows mail to be sent from another specific domain on behalf of the domain, for example, anotherdomain.com, which has this SPF record in its DNS records.</p><p><em>Note: For this to work, anotherdomain.com must have a valid SPF record in its own DNS records.</em></p></div></td></tr></tbody></table>
-  
-  [Back to top](https://help.hover.com/hc/en-us/articles/115006406047-Creating-an-SPF-record#h_01G0FRACWPTM31VA6H142G17YH)
\ No newline at end of file
diff --git a/pages/Tech/Networking/DynDns info.sync-conflict-20250817-085612-UULL5XD.md b/pages/Tech/Networking/DynDns info.sync-conflict-20250817-085612-UULL5XD.md
deleted file mode 100644
index b1def14..0000000
--- a/pages/Tech/Networking/DynDns info.sync-conflict-20250817-085612-UULL5XD.md	
+++ /dev/null
@@ -1,15 +0,0 @@
-#selfhosted
-
-DYN DNS SERVERs
-
-- Servers
-  
-  https://www.duckdns.org/
-  
-  https://desec.io/
-- sync service
-  
-  https://www.dnsomatic.com/
-  
-  
-  UNIFI sends the updates via service to dnsomatic, it fwds to others
\ No newline at end of file
diff --git a/pages/Tech/Networking/SSH authorized_keys USG  Ubiquiti Community.sync-conflict-20250817-085613-UULL5XD.md b/pages/Tech/Networking/SSH authorized_keys USG  Ubiquiti Community.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index a4668e6..0000000
--- a/pages/Tech/Networking/SSH authorized_keys USG  Ubiquiti Community.sync-conflict-20250817-085613-UULL5XD.md	
+++ /dev/null
@@ -1,110 +0,0 @@
----
-created: 2024-01-19T13:12:25 (UTC -05:00)
-tags: [Ubiquiti]
-source: https://community.ui.com/questions/SSH-authorizedkeys-USG/f73c36ff-e01c-4ca1-9868-584f31cdb310
-author: 
----
-
-- SSH authorized_keys USG | Ubiquiti Community
-    
-    > ## Excerpt
-    > can just, for the life of me not get this to work. I don't have a system json entry in my config.gateway.json... and when i try to add the section [and I add it correctly as JSON object] it just gets the USG stuck in provisioning mode when it tries to pull down...I have tried inserting the code with necessary trailing comma - at the start of the file [after opening bracket... but fails.
-    
-    ---
-    can just, for the life of me not get this to work. I don't have a system json entry in my config.gateway.json... and when i try to add the section \[and I add it correctly as JSON object\] it just gets the USG stuck in provisioning mode when it tries to pull down...I have tried inserting the code with necessary trailing comma - at the start of the file \[after opening bracket... but fails. 
-    
-    ```
-    {
-      "firewall": {
-          "name": {
-              "WAN_LOCAL": {
-                  "rule": {
-                      "4": {
-                          "action": "accept",
-                          "description": "SSH to WAN",
-                          "destination": {
-                              "address": "*redacted*",
-                              "port": "22"
-                          },
-                          "protocol": "tcp"
-                      },
-                      "50": {
-                          "action": "accept",
-                          "description": "Allow L2TP",
-                          "destination": {
-                              "port": "500,1701,4500"
-                          },
-                          "protocol": "udp"
-                      },
-                      "51": {
-                          "action": "accept",
-                          "description": "Allow ESP",
-                          "protocol": "esp"
-                      }
-                  }
-              }
-          }
-      },
-      "vpn": {
-          "pptp": {
-              "remote-access": {
-                  "authentication": {
-                      "local-users": {
-                          "username": {
-                              "user1": {
-                                  "password": "*redacted*"
-                              }
-                          }
-                      },
-                      "mode": "local"
-                  }
-              }
-          },
-          "ipsec": {
-              "auto-firewall-nat-exclude": "disable",
-              "ipsec-interfaces": {
-                  "interface": [
-                      "eth0"
-                  ]
-              },
-              "nat-networks": {
-                  "allowed-network": {
-                      "0.0.0.0/0": "''"
-                  }
-              },
-              "nat-traversal": "enable"
-          },
-          "l2tp": {
-              "remote-access": {
-                  "authentication": {
-                      "local-users": {
-                          "username": {
-                              "user1": {
-                                  "password": "*redacted*"
-                              }
-                          }
-                      },
-                      "mode": "local"
-                  },
-                  "client-ip-pool": {
-                      "start": "192.168.1.200",
-                      "stop": "192.168.1.254"
-                  },
-                  "dhcp-interface": "eth0",
-                  "dns-servers": {
-                      "server-1": "8.8.8.8",
-                      "server-2": "8.8.4.4"
-                  },
-                  "ipsec-settings": {
-                      "authentication": {
-                          "mode": "pre-shared-secret",
-                          "pre-shared-secret": "*redacted*"
-                      },
-                      "ike-lifetime": "3600"
-                  },
-                  "mtu": "1492"
-              }
-          }
-      }
-    }
-    ```
\ No newline at end of file
diff --git a/pages/Tech/Networking/Set UniFI BGP.sync-conflict-20250817-085619-UULL5XD.md b/pages/Tech/Networking/Set UniFI BGP.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 92dcb41..0000000
--- a/pages/Tech/Networking/Set UniFI BGP.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,24 +0,0 @@
----
-title: Set UniFI BGP
-updated: 2022-09-09 14:26:31Z
-created: 2022-09-09 14:25:27Z
-latitude: 40.73565700
-longitude: -74.17236670
-altitude: 0.0000
----
-
-show ip bgp
-configure
-set protocols bgp 64512 parameters router-id 192.168.1.1
-set protocols bgp 64512 neighbor 192.168.1.221 remote-as 64512
-set protocols bgp 64512 neighbor 192.168.1.222 remote-as 64512
-set protocols bgp 64512 neighbor 192.168.1.223 remote-as 64512
-set protocols bgp 64512 neighbor 192.168.1.224 remote-as 64512
-set protocols bgp 64512 neighbor 192.168.1.225 remote-as 64512
-set protocols bgp 64512 neighbor 192.168.1.226 remote-as 64512
-set protocols bgp 64512 neighbor 192.168.1.227 remote-as 64512
-show protocols bgp
-commit
-save
-exit
-show ip bgp
diff --git a/pages/Tech/Networking/UNIFI - REcover PWD.sync-conflict-20250817-085628-UULL5XD.md b/pages/Tech/Networking/UNIFI - REcover PWD.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index 4dbe68d..0000000
--- a/pages/Tech/Networking/UNIFI - REcover PWD.sync-conflict-20250817-085628-UULL5XD.md	
+++ /dev/null
@@ -1,125 +0,0 @@
-- Restore access to a unifi controller
-  
-  When you are *unable to login* to the unifi controller or forgot admin password, you can **restore access** using SSH and manipulating **mongodb** directly.
-- Warning
-  
-  Do not uninstall unifi controller - most of the data is not stored in mongodb. In case you thought a mongodb backup would be sufficient, you may have fucked up already, just like me. However I managed to write this "tutorial" for anyone to not run into the same trap.
-  
-  **Apparently this guide no longer works with recent unifi controller versions (starting nov/dec 2022)**. Since I no longer use unifi hardware in my home system, I can not update the guide myself. In case you've gotten here to recover your data, you're likely doomed. But giving it a try won't hurt anyway, therefore: good luck.
-- Steps
-	- 1. Generate password
-	  
-	  Use [quickhhash.com](https://quickhash.com/) to generate a new password. Use `sha512 / crypt(3) / $6$` with the any salt you like (I used `9Ter1EZ9$lSt6` in the example below, but it really doesn't matter).
-	  
-	  I have generated a dummy password for you if you want to leave this step out. It is `Ch4ngeM3VeryQu!ck`:
-	  ```
-	  $6$9Ter1EZ9$4RCTnLfeDJsdAQ16M5d1d5Ztg2CE1J2IDlbAPSUcqYOoxjEEcpMQag41dtCQv2cJ.n9kvlx46hNT78dngJBVt0
-	  ```
-	- 2. SSH to controller
-	  
-	  SSH to the server running the unifi controller. In my case it's running on a raspberry pi.
-	  
-	  ```
-	  
-	  wget https://fastdl.mongodb.org/linux/mongodb-linux-arm64-ubuntu1604-3.4.24.tgz
-	  tar -zxvf mongodb-linux-arm64-ubuntu1604-3.4.24.tgz
-	  
-	  mongodb-linux-aarch64-ubuntu1604-3.4.24/bin/mongo -port 27117
-	  ```
-	  ```
-	  
-	  
-	  ### 3. Connect to mongodb
-	  
-	  By default unifi comes with mongodb running on port `27117`. To connect to it, use the `mongo` cli tool. Make sure it is installed.
-	  
-	  Connect using the following command:
-	  
-	  ```bash
-	  mongo --port 27117
-	  ```
-	  
-	  When connected to mongo, execute the following commands to switch the database and verify the installation
-	  
-	  ```
-	  use ace;
-	  show collections;
-	  ```
-	  
-	  It should show a list of collections, e.g. `account, admin, alarm, broadcastgroup, ...`.
-	  
-	  ### 4. Fix
-	  
-	  It is very likely that you got here because of power/data loss. You want to check if admins are still in the database.
-	  To do so, execute the following command in the mongo cli:
-	  
-	  ```
-	  db.admin.find()
-	  ```
-	  
-	  If the result is blank or you don't remember your password, there's two ways. Make sure to replace variables before executing commands.
-	  
-	  #### 4.1. Change password of *existing user*
-	  
-	  ```
-	  db.admin.update({ name: "<YOUR-NAME-GOES-HERE>" }, { $set: { "x_shadow": "<PASSWORD-HASH-FROM-STEP-1-GOES-HERE>" } });
-	  ```
-	  
-	  #### 4.2. Create a *new user*
-	  
-	  ```
-	  db.admin.insert({ "email" : "<YOUR-EMAIL-GOES-HERE>", "last_site_name" : "default", "name" : "<YOUR-NAME-GOES-HERE>", "time_created" : NumberLong(100019800), "x_shadow" : "<PASSWORD-HASH-FROM-STEP-1-GOES-HERE>" })
-	  ```
-	  
-	  ### 5. Get admin id
-	  
-	  ```
-	  db.admin.find()
-	  ```
-	  
-	  Will output something like this:
-	  
-	  ```
-	  > db.admin.find()
-	  { "_id" : ObjectId("5d0a2e7e8f01c49af4cbe3cd"), "email" : "...", ... }
-	  ```
-	  
-	  Take the contents of `_id`, in this case it is `5d0a2e7e8f01c49af4cbe3cd`. You should remember it for the next steps.
-	  
-	  ### 6. Fix permissions
-	  
-	  You will need to attach the admin role using db.privilege to the newly created user. The privilege belongs to an admin and a site_id.
-	  
-	  Make sure to get your site_ids using the following command:
-	  
-	  ```
-	  db.site.find()
-	  ```
-	  
-	  It will show something like this:
-	  
-	  ```
-	  > db.site.find()
-	  { "_id" : ObjectId("5d07b088280f9002d7676c87"), "name" : "super", "key" : "super", "attr_hidden_id" : "super", "attr_hidden" : true, "attr_no_delete" : true, "attr_no_edit" : true }
-	  { "_id" : ObjectId("5d07b088280f9002d7676c88"), "name" : "default", "desc" : "Default", "attr_hidden_id" : "default", "attr_no_delete" : true }
-	  ```
-	  
-	  Once you know the ids of your sites, you can continue with creating privilege entries. You will need the **admin id** from [step 5](#5-Get-admin-id).
-	  
-	  Use the following command for **each site** you got from `db.site.find()`
-	  
-	  ```
-	  db.privilege.insert({ "admin_id" : "<ADMIN-ID-GOES-HERE>", "permissions" : [ ], "role" : "admin", "site_id" : "<SITE-ID-GOES-HERE>" });
-	  ```
-	  
-	  Optionally verify that all privileges have been created using the following command:
-	  
-	  ```
-	  > db.privilege.find()
-	  { "_id" : ObjectId("5d0bb7573d70717df47d5af6"), "admin_id" : "5d0a2e7e8f01c49af4cbe3cd", "permissions" : [ ], "role" : "admin", "site_id" : "5d07b088280f9002d7676c87" }
-	  { "_id" : ObjectId("5d0bb7573d70717df47d5af7"), "admin_id" : "5d0a2e7e8f01c49af4cbe3cd", "permissions" : [ ], "role" : "admin", "site_id" : "5d07b088280f9002d7676c88" }
-	  ```
-	- 7. Test
-	  
-	  Now you're all set. You eventually want to restart the unifi controller using `service unifi restart`.
-	  You can login now. Good Luck.
\ No newline at end of file
diff --git a/pages/Tech/Networking/USG Commands.sync-conflict-20250817-085619-UULL5XD.md b/pages/Tech/Networking/USG Commands.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index ea0439c..0000000
--- a/pages/Tech/Networking/USG Commands.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,19 +0,0 @@
-
-
-- Update DynDNS
-  `update dns dynamic interface eth0`
-  
-  `show dns dynamic status`
-  > interface : eth0
-  > ip address : 74.64.197.78
-  > host-name : all.dnsomatic.com
-  > last update : Wed Mar 8 14:01:43 2023
-  > update-status: good
-  > 
-  > interface : eth0
-  > ip address : 74.64.197.78
-  > host-name : fbleagh.ignorelist.com
-  > last update : Wed Mar 8 14:01:43 2023
-  > update-status: good
-  
-  ![](Pasted%20image%2020230313114700.png)
\ No newline at end of file
diff --git a/pages/Tech/NixOS/Articles/Efficient Nix Derivations with File Sets.sync-conflict-20250817-085617-UULL5XD.md b/pages/Tech/NixOS/Articles/Efficient Nix Derivations with File Sets.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index c598078..0000000
--- a/pages/Tech/NixOS/Articles/Efficient Nix Derivations with File Sets.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,96 +0,0 @@
----
-created: 2024-01-17T10:28:08 (UTC -05:00)
-tags: [nixos]
-source: https://johns.codes/blog/efficient-nix-derivations-with-file-sets
-author: John Murray
----
-
-- Efficient Nix Derivations with File Sets
-  
-  > ## Excerpt
-  > Using nix's new file set API to make efficient derivations
-  
-  ---
-  Table of Contents
-- [What are file sets](https://johns.codes/blog/efficient-nix-derivations-with-file-sets#what-are-file-sets)
-- [A Real Example](https://johns.codes/blog/efficient-nix-derivations-with-file-sets#a-real-example)
-- [Wrap up](https://johns.codes/blog/efficient-nix-derivations-with-file-sets#wrap-up)
-    
-    If you are using Nix to build your own packages you will eventually come across something like
-    
-    ```
-    <p><code></code></p><p><code><span>stdenv</span><span>.</span><span>mkDerivation</span><span> {</span></code></p><p><code><span>    </span><span>name</span><span> </span><span>=</span><span> </span><span>"my awesome pkg"</span><span>;</span></code></p><p><code><span>    </span><span>src</span><span> </span><span>=</span><span> </span><span>./.</span><span>;</span></code></p><p><code><span>    </span><span>buildPhase</span><span> </span><span>=</span><span> </span><span>''</span></code></p><p><code><span>        # I have no idea if this actually works (the gcc call bit)</span></code></p><p><code><span>        # but the vibe is what I care about</span></code></p><p><code><span>        gcc main.c -o my_program</span></code></p><p><code><span>        mkdir -p $out</span></code></p><p><code><span>        cp my_program $out</span></code></p><p><code><span>    ''</span><span>;</span></code></p><p><code><span>}</span></code></p><p></p>
-    ```
-    
-    The issue with the above is setting `src = ./.`, which makes **ALL** of the current directory an input to the derivation. So if you have a readme file in this folder, changing that will cause this derivation to rebuild.
-    
-    The build only really cares about `main.c` in this case so what can we do to fix this?
-    
-    Back in the dark dark times of pre-Nixos 23.11, there were ways to do this kind of filtering but IMO they were kinda confusing and I never quite got it to work right so I just stuck with `src = ./.`
-    
-    Now with 23.11 we have [filesets](https://www.tweag.io/blog/2023-11-28-file-sets/), which makes filtering and adding files much simpler.
-- What are file sets
-    
-    I would recommend checking out the [docs](https://nixos.org/manual/nixpkgs/unstable/#sec-functions-library-fileset) or [official tutorial](https://nix.dev/tutorials/file-sets), but for a TLDR, you can do the following
-    
-    ```
-    <p><code></code></p><p><code><span>let</span></code></p><p><code><span>    </span><span>fs</span><span> </span><span>=</span><span> </span><span>pkgs</span><span>.</span><span>lib</span><span>.</span><span>fileset</span><span>;</span></code></p><p><code><span>    </span><span>baseSrc</span><span> </span><span>=</span><span> </span><span>fs</span><span>.</span><span>unions</span><span> [ </span><span>./Makefile</span><span> </span><span>./src</span><span> ];</span></code></p><p><code><span>    </span><span>filterMarkdownFiles</span><span> </span><span>=</span><span> </span><span>fs</span><span>.</span><span>fileFilter</span><span> (</span><span>file</span><span>: </span><span>hasSuffix</span><span> </span><span>".md"</span><span> </span><span>file</span><span>.</span><span>name</span><span>) </span><span>./.</span><span>;</span></code></p><p><code><span>    </span><span>removedMarkedDown</span><span> </span><span>=</span><span> </span><span>fs</span><span>.</span><span>difference</span><span> </span><span>baseSrc</span><span> </span><span>filterMarkdownFiles</span><span>;</span></code></p><p><code><span>in</span></code></p><p><code><span>stdenv</span><span>.</span><span>mkDerivation</span><span> {</span></code></p><p><code><span>    </span><span>name</span><span> </span><span>=</span><span> </span><span>"my awesome pkg"</span><span>;</span></code></p><p><code><span>    </span><span>src</span><span> </span><span>=</span><span> </span><span>fs</span><span>.</span><span>toSource</span><span> {</span></code></p><p><code><span>        </span><span>root</span><span> </span><span>=</span><span> </span><span>./.</span><span>;</span></code></p><p><code><span>        </span><span>fileset</span><span> </span><span>=</span><span> </span><span>removedMarkedDown</span><span>;</span></code></p><p><code><span>    };</span></code></p><p><code><span>    </span><span>buildPhase</span><span> </span><span>=</span><span> </span><span>''</span></code></p><p><code><span>       # call make or w/e you want</span></code></p><p><code><span>    ''</span><span>;</span></code></p><p><code><span>}</span></code></p><p></p>
-    ```
-    
-    Now with this setup, we have a "base" file set of `[ ./Makefile ./src ]` then with `fs.difference` we can remove all files that are markdown with the `filterMarkdownFiles` filter.
-- A Real Example
-    
-    Recently I started messing around with the language [Roc](https://www.roc-lang.org/). If you haven't heard of it, Roc is a new functional language heavily inspired by Elm. It's fast but also very nice to use (though some rough edges since it's pre-0.1.0).
-    
-    One of its interesting ideas is that Roc needs your app to pick what [platform](https://www.roc-lang.org/platforms) to run on. A platform would be written in something like rust, zig, c, etc. The platform provides roc APIs for things like managing memory, making network requests, printing to stdout, and other IO-like actions. Right now the two most widely used are a [cli platform](https://github.com/roc-lang/basic-cli) and [webserver platform](https://github.com/roc-lang/basic-webserver)
-    
-    This is really neat but brings an issue for developing a platform along with the roc code needed to define the platform API. You need to compile the "platform code" (ie rust + some c), do w/e linking is needed for that, then distribute that with the roc source code. The roc cli will do this for you when developing but it doesn't work as nicely to compile just the platform with nix.
-    
-    For example, [this](https://github.com/roc-lang/roc/tree/main/examples/platform-switching/rust-platform) is one of the sample platforms
-    
-    ```
-    <p><code></code></p><p><code><span>❯ exa --tree --level 2</span></code></p><p><code><span>.</span></code></p><p><code><span>├── Cargo.lock</span></code></p><p><code><span>├── Cargo.toml</span></code></p><p><code><span>├── host.c</span></code></p><p><code><span>├── main.roc</span></code></p><p><code><span>├── rust-toolchain.toml</span></code></p><p><code><span>└── src</span></code></p><p><code><span>   ├── glue.rs</span></code></p><p><code><span>   ├── lib.rs</span></code></p><p><code><span>   └── main.rs</span></code></p><p></p>
-    ```
-    
-    To build this platform you need to run a `cargo build --lib ...` on the rust code, compile the `host.c` file, link those two object files together, and then finally distribute the linked object file with the roc code.
-    
-    so after all those steps, it should look something like
-    
-    ```
-    <p><code></code></p><p><code><span>❯ exa --tree </span><span>&lt;</span><span>compiled folder</span><span>&gt;</span></code></p><p><code><span>&lt;</span><span>compiled folder</span><span>&gt;</span></code></p><p><code><span>├── linux-x64.o</span></code></p><p><code><span>└── main.roc</span></code></p><p></p>
-    ```
-    
-    The naive approach would probably be something like
-    
-    ```
-    <p><code></code></p><p><code><span>let</span></code></p><p><code><span>compiledC</span><span> </span><span>=</span><span> </span><span>mkDerivation</span><span> {</span></code></p><p><code><span>    </span><span>src</span><span> </span><span>=</span><span> </span><span>./.</span><span>;</span></code></p><p><code><span>    </span><span># compile the c ...</span></code></p><p><code><span>};</span></code></p><p><code><span>rustBuiltLib</span><span> </span><span>=</span><span> </span><span>buildRustPackage</span><span> {</span></code></p><p><code><span>    </span><span>src</span><span> </span><span>=</span><span> </span><span>./.</span><span>;</span></code></p><p><code><span>    </span><span># build the rust</span></code></p><p><code><span>};</span></code></p><p><code><span>in</span></code></p><p><code><span>llvmPkgs</span><span>.</span><span>stdenv</span><span>.</span><span>mkDerivation</span><span> </span><span>rec</span><span> {</span></code></p><p><code><span>  </span><span>name</span><span> </span><span>=</span><span> </span><span>"</span><span>${</span><span>pname</span><span>}</span><span>-</span><span>${</span><span>version</span><span>}</span><span>"</span><span>;</span></code></p><p><code><span>  </span><span>srcs</span><span> </span><span>=</span><span> [</span></code></p><p><code><span>    </span><span>rustBuiltLib</span></code></p><p><code><span>    </span><span>compiledC</span></code></p><p><code><span>    </span><span>./.</span><span> </span><span># for the roc code</span></code></p><p><code><span>  ];</span></code></p><p><code><span>  </span><span>sourceRoot</span><span> </span><span>=</span><span> </span><span>"."</span><span>;</span></code></p><p><code><span>  </span><span>buildPhase</span><span> </span><span>=</span><span> </span><span>''</span></code></p><p><code><span>    # link the rust and c files</span></code></p><p><code><span>    # copy roc and linked object out</span></code></p><p><code><span>  ''</span><span>;</span></code></p><p><code><span>}</span></code></p><p></p>
-    ```
-    
-    while this works, it also sucks. **ANY** change to the files will cause all 3 derivations to be rebuilt.
-    
-    Now with filesets we can be all cute and fancy
-    
-    This example will have many parts omitted to keep the code easy to follow. To see the real code, look at my [roc2nix repo](https://github.com/JRMurr/roc2nix/blob/main/lib/platformBuilders/buildRustPlatform.nix) where this came from
-    
-    First let's define a helper file for filtering files based on their extension
-    
-    ```
-    <p><code></code></p><p><code><span>{</span><span>lib</span><span>}:</span></code></p><p><code><span># Note i generally don't like doing `with` at the top of a file</span></code></p><p><code><span># but since this will be only fileSet stuff it should be fine</span></code></p><p><code><span>with</span><span> </span><span>lib</span><span>.</span><span>fileset</span><span>;</span></code></p><p><code><span>let</span></code></p><p><code><span>    </span><span># helper func to take in a list of allowed</span></code></p><p><code><span>    </span><span># returns a function of `file =&gt; bool` to be used in a fileFilter.</span></code></p><p><code><span>    </span><span># true if file has suffix, false if not</span></code></p><p><code><span>    </span><span>fileHasAnySuffix</span><span> </span><span>=</span><span> </span><span>fileSuffixes</span><span>: </span><span>file</span><span>: (</span><span>lib</span><span>.</span><span>lists</span><span>.</span><span>any</span><span> (</span><span>s</span><span>: </span><span>lib</span><span>.</span><span>hasSuffix</span><span> </span><span>s</span><span> </span><span>file</span><span>.</span><span>name</span><span>) </span><span>fileSuffixes</span><span>);</span></code></p><p><code><span>    </span><span># given a basePath src path, return a fileset of files in that path that are rust files, toml files, or cargo toml/lock</span></code></p><p><code><span>    </span><span>rustFilter</span><span> </span><span>=</span><span> </span><span>basePath</span><span>: (</span></code></p><p><code><span>        </span><span>let</span></code></p><p><code><span>        </span><span>mainFilter</span><span> </span><span>=</span><span> </span><span>fileFilter</span></code></p><p><code><span>            (</span><span>fileHasAnySuffix</span><span> [ </span><span>".rs"</span><span> </span><span>".toml"</span><span> ])</span></code></p><p><code><span>            </span><span>basePath</span><span>;</span></code></p><p><code><span>        </span><span>in</span></code></p><p><code><span>        </span><span>unions</span><span> [ </span><span>mainFilter</span><span> (</span><span>basePath</span><span> </span><span>+</span><span> </span><span>"/Cargo.toml"</span><span>) (</span><span>basePath</span><span> </span><span>+</span><span> </span><span>"/Cargo.lock"</span><span>) ]</span></code></p><p><code><span>    );</span></code></p><p><code><span>    </span><span># given a basePath src path return a fileset with files ending with `.c`</span></code></p><p><code><span>    </span><span>cFilter</span><span> </span><span>=</span><span> </span><span>basePath</span><span>: </span><span>fileFilter</span><span> (</span><span>fileHasAnySuffix</span><span> [ </span><span>".c"</span><span> ]) </span><span>basePath</span><span>;</span></code></p><p><code><span>    </span><span># given a basePath src path return a fileset with files ending with `.roc`</span></code></p><p><code><span>    </span><span>rocFilter</span><span> </span><span>=</span><span> </span><span>basePath</span><span>: </span><span>fileFilter</span><span> (</span><span>fileHasAnySuffix</span><span> [ </span><span>".roc"</span><span> ]) </span><span>basePath</span><span>;</span></code></p><p><code><span>in</span></code></p><p><code><span>{</span></code></p><p><code><span>  </span><span>inherit</span><span> </span><span>rustFilter</span><span> </span><span>cFilter</span><span> </span><span>rocFilter</span><span>;</span></code></p><p><code><span>}</span></code></p><p></p>
-    ```
-    
-    Now with that helper, we can do
-    
-    ```
-    <p><code></code></p><p><code><span>let</span></code></p><p><code><span>  </span><span>fs</span><span> </span><span>=</span><span> </span><span>lib</span><span>.</span><span>fileset</span><span>;</span></code></p><p><code><span>  </span><span>languageFilters</span><span> </span><span>=</span><span> </span><span>import</span><span> </span><span>./languageFilters.nix</span><span> {</span><span>inherit</span><span> </span><span>lib</span><span>;};</span></code></p><p><code><span>  </span><span>baseDir</span><span> </span><span>=</span><span> </span><span>./.</span><span>;</span></code></p><p><code><span>  </span><span>compiledC</span><span> </span><span>=</span><span> </span><span>mkDerivation</span><span> {</span></code></p><p><code><span>      </span><span>src</span><span> </span><span>=</span><span> </span><span>fs</span><span>.</span><span>toSource</span><span> {</span></code></p><p><code><span>          </span><span>root</span><span> </span><span>=</span><span> </span><span>baseDir</span><span>;</span></code></p><p><code><span>          </span><span>fileset</span><span> </span><span>=</span><span> </span><span>languageFilters</span><span>.</span><span>cFilter</span><span> </span><span>baseDir</span><span>;</span></code></p><p><code><span>      };</span></code></p><p><code><span>      </span><span># compile the c ...</span></code></p><p><code><span>  };</span></code></p><p><code><span>  </span><span>rustBuiltLib</span><span> </span><span>=</span><span> </span><span>buildRustPackage</span><span> {</span></code></p><p><code><span>      </span><span>src</span><span> </span><span>=</span><span> </span><span>fs</span><span>.</span><span>toSource</span><span> {</span></code></p><p><code><span>        </span><span>root</span><span> </span><span>=</span><span> </span><span>baseDir</span><span>;</span></code></p><p><code><span>        </span><span>fileset</span><span> </span><span>=</span><span> </span><span>languageFilters</span><span>.</span><span>rustFilter</span><span> </span><span>baseDir</span><span>;</span></code></p><p><code><span>      };</span></code></p><p><code><span>      </span><span># build the rust</span></code></p><p><code><span>  };</span></code></p><p><code><span>  </span><span>rocCode</span><span> </span><span>=</span><span> </span><span>fs</span><span>.</span><span>toSource</span><span> {</span></code></p><p><code><span>      </span><span>root</span><span> </span><span>=</span><span> </span><span>baseDir</span><span>;</span></code></p><p><code><span>      </span><span>fileset</span><span> </span><span>=</span><span> </span><span>languageFilters</span><span>.</span><span>rocFilter</span><span> </span><span>baseDir</span><span>;</span></code></p><p><code><span>  };</span></code></p><p><code><span>in</span></code></p><p><code><span>llvmPkgs</span><span>.</span><span>stdenv</span><span>.</span><span>mkDerivation</span><span> </span><span>rec</span><span> {</span></code></p><p><code><span>  </span><span>name</span><span> </span><span>=</span><span> </span><span>"</span><span>${</span><span>pname</span><span>}</span><span>-</span><span>${</span><span>version</span><span>}</span><span>"</span><span>;</span></code></p><p><code><span>  </span><span>srcs</span><span> </span><span>=</span><span> [</span></code></p><p><code><span>    </span><span>rustBuiltLib</span></code></p><p><code><span>    </span><span>compiledC</span></code></p><p><code><span>    </span><span>rocCode</span></code></p><p><code><span>  ];</span></code></p><p><code><span>  </span><span>sourceRoot</span><span> </span><span>=</span><span> </span><span>"."</span><span>;</span></code></p><p><code><span>  </span><span>buildPhase</span><span> </span><span>=</span><span> </span><span>''</span></code></p><p><code><span>    # NOTE: this link could be pulled into its own derivation for even better seperation</span></code></p><p><code><span>    # I only just realized this while making this post...</span></code></p><p><code><span>    $LD -r -L </span><span>${</span><span>rustBuildName</span><span>}</span><span>/lib </span><span>${</span><span>cBuildName</span><span>}</span><span>/</span><span>${</span><span>cHostDest</span><span>}</span><span> -lhost -o </span><span>${</span><span>host_dest</span><span>}</span></code></p><p><code><span>    mkdir -p $out</span></code></p><p><code><span>    cp </span><span>${</span><span>host_dest</span><span>}</span><span> $out/</span><span>${</span><span>host_dest</span><span>}</span></code></p><p><code><span>    cp -r </span><span>${</span><span>rocCode</span><span>}</span><span>/. $out</span></code></p><p><code><span>  ''</span><span>;</span></code></p><p><code><span>}</span></code></p><p></p>
-    ```
-    
-    Now this is about as good as you can get. The rust and c builds have no dependency on each other so you are free to modify the c without needing to rebuild the rust.
-    
-    If you only change the roc code, you won't need to do any build (other than linking but in this example that could also be pulled out....).
-- Wrap up
-  
-  Huge shoutout to [Silvan Mosberger](https://github.com/infinisil) from [Tweag](https://www.tweag.io/) for bringing file sets to the main Nix library. He was sponsored through my current employer [Antithesis](https://antithesis.com/) to develop this feature!
-  
-  I hope filesets make more people take a stab at making their own `*2nix` builders, or just make their own builds more efficent.
-  
-  I had a lot of fun working on [roc2nix](https://github.com/JRMurr/roc2nix/), it was my first time making a "real" nix library and I learned a lot along the way (not just file sets). If you are interested in learning more about it check out the repo or let me know in the comments and I might make a separate blog diving into that (and hopefully some blogs on roc itself).
\ No newline at end of file
diff --git a/pages/Tech/NixOS/Articles/Install NixOS on Oracle Cloud over Ubuntu 18.04.sync-conflict-20250817-085627-UULL5XD.md b/pages/Tech/NixOS/Articles/Install NixOS on Oracle Cloud over Ubuntu 18.04.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index f5c512d..0000000
--- a/pages/Tech/NixOS/Articles/Install NixOS on Oracle Cloud over Ubuntu 18.04.sync-conflict-20250817-085627-UULL5XD.md	
+++ /dev/null
@@ -1,213 +0,0 @@
----
-created: 2023-12-10T12:53:42 (UTC -05:00)
-tags:
-  - nixos
-source: https://gist.github.com/misuzu/89fb064a2cc09c6a75dc9833bb3995bf
-author: misuzu
----
-
-- Install NixOS on Oracle Cloud over Ubuntu 18.04
-  
-  > ## Excerpt
-  > Install NixOS on Oracle Cloud over Ubuntu 18.04. GitHub Gist: instantly share code, notes, and snippets.
-  
-  ---
-- Install NixOS on Oracle Cloud over Ubuntu 18.04 (make sure to use Ubuntu 18.04 or this may not work)
-  
-  ```shell
-  # install useful tools
-  sudo apt-get update
-  sudo apt-get install --no-install-recommends -y nano mc git
-  
-  # prepare /boot
-  sudo umount /boot/efi
-  sudo mv /boot /boot.bak
-  sudo mkdir /boot/
-  sudo mount /dev/sda15 /boot
-  sudo mv /boot/* /boot.bak/efi/
-  
-  # use swap file
-  sudo dd if=/dev/zero of=/swapfile bs=1M count=1024 status=progress
-  sudo chmod 600 /swapfile
-  sudo mkswap /swapfile
-  sudo swapon /swapfile
-  
-  # install nix
-  sh <(curl -L https://nixos.org/nix/install)
-  . $HOME/.nix-profile/etc/profile.d/nix.sh
-  nix-channel --add https://nixos.org/channels/nixos-21.11 nixpkgs
-  nix-channel --update
-  
-  # install nixos-generate-config and nixos-install
-  nix-env -f '<nixpkgs>' -iA nixos-install-tools
-  
-  # generate config
-  sudo `which nixos-generate-config` --root /
-  
-  # remove lxc mounts
-  sudo nano /etc/nixos/hardware-configuration.nix
-  # set hostname, add users and ssh-keys, enable openssh
-  sudo nano /etc/nixos/configuration.nix
-  
-  # build config
-  nix-env -p /nix/var/nix/profiles/system -f '<nixpkgs/nixos>' -I nixos-config=/etc/nixos/configuration.nix -iA system
-  
-  # prepare target
-  sudo chown -R 0.0 /nix
-  sudo touch /etc/NIXOS
-  sudo touch /etc/NIXOS_LUSTRATE
-  echo etc/nixos | sudo tee -a /etc/NIXOS_LUSTRATE
-  
-  # install NixOS
-  sudo NIXOS_INSTALL_BOOTLOADER=1 /nix/var/nix/profiles/system/bin/switch-to-configuration boot
-  
-  sudo reboot
-  ```
-- Recommended configuration options
-  
-  ```nix
-  {
-    # Oracle Cloud uses EFI boot
-    boot.loader.systemd-boot.enable = true;
-    boot.loader.efi.canTouchEfiVariables = true;
-  
-    # Kernel cmdline from Ubuntu config
-    boot.kernelParams = [
-      "console=ttyS0"
-      "console=tty1"
-      "nvme.shutdown_timeout=10"
-      "libiscsi.debug_libiscsi_eh=1"
-    ];
-  
-    # Load graphics driver in stage 1
-    boot.initrd.kernelModules = [ "bochs_drm" ];
-  
-    # swap file is recommended
-    swapDevices = [
-      {
-        device = "/swapfile";
-        priority = 0;
-      }
-    ];
-  }
-  ```
-- Repartitioning target system from kexec image
-  
-  Create `kexec.nix` file with following contents (do not add any packages to `environment.systemPackages` or it won't boot on 1GB system):
-  
-  ```nix
-  { config, pkgs, ... }:
-  {
-    imports = [
-      # this will work only under qemu, uncomment next line for full image
-      # <nixpkgs/nixos/modules/installer/netboot/netboot-minimal.nix>
-      <nixpkgs/nixos/modules/installer/netboot/netboot.nix>
-      <nixpkgs/nixos/modules/profiles/qemu-guest.nix>
-    ];
-  
-    # stripped down version of https://github.com/cleverca22/nix-tests/tree/master/kexec
-    system.build = rec {
-      image = pkgs.runCommand "image" { buildInputs = [ pkgs.nukeReferences ]; } ''
-        mkdir $out
-        cp ${config.system.build.kernel}/${config.system.boot.loader.kernelFile} $out/kernel
-        cp ${config.system.build.netbootRamdisk}/initrd $out/initrd
-        nuke-refs $out/kernel
-      '';
-      kexec_script = pkgs.writeTextFile {
-        executable = true;
-        name = "kexec-nixos";
-        text = ''
-          #!${pkgs.stdenv.shell}
-          set -e
-          ${pkgs.kexectools}/bin/kexec -l ${image}/kernel --initrd=${image}/initrd --append="init=${builtins.unsafeDiscardStringContext config.system.build.toplevel}/init ${toString config.boot.kernelParams}"
-          sync
-          echo "executing kernel, filesystems will be improperly umounted"
-          ${pkgs.kexectools}/bin/kexec -e
-        '';
-      };
-      kexec_tarball = pkgs.callPackage <nixpkgs/nixos/lib/make-system-tarball.nix> {
-        storeContents = [
-          {
-            object = config.system.build.kexec_script;
-            symlink = "/kexec_nixos";
-          }
-        ];
-        contents = [ ];
-        compressCommand = "cat";
-        compressionExtension = "";
-      };
-      kexec_tarball_self_extract_script = pkgs.writeTextFile {
-        executable = true;
-        name = "kexec-nixos";
-        text = ''
-          #!/bin/sh
-          set -eu
-          ARCHIVE=`awk '/^__ARCHIVE_BELOW__/ { print NR + 1; exit 0; }' $0`
-          tail -n+$ARCHIVE $0 | tar x -C /
-          /kexec_nixos $@
-          exit 1
-          __ARCHIVE_BELOW__
-        '';
-      };
-      kexec_bundle = pkgs.runCommand "kexec_bundle" { } ''
-        cat \
-          ${kexec_tarball_self_extract_script} \
-          ${kexec_tarball}/tarball/nixos-system-${kexec_tarball.system}.tar \
-          > $out
-        chmod +x $out
-      '';
-    };
-  
-    boot.initrd.availableKernelModules = [ "ata_piix" "uhci_hcd" ];
-    boot.kernelParams = [
-      "panic=30" "boot.panic_on_fail" # reboot the machine upon fatal boot issues
-      "console=ttyS0" # enable serial console
-      "console=tty1"
-    ];
-    boot.kernel.sysctl."vm.overcommit_memory" = "1";
-  
-    environment.systemPackages = with pkgs; [ cryptsetup ];
-    environment.variables.GC_INITIAL_HEAP_SIZE = "1M";
-  
-    networking.hostName = "kexec";
-  
-    services.getty.autologinUser = "root";
-    services.openssh = {
-      enable = true;
-      challengeResponseAuthentication = false;
-      passwordAuthentication = false;
-    };
-  
-    documentation.enable = false;
-    documentation.nixos.enable = false;
-    fonts.fontconfig.enable = false;
-    programs.bash.enableCompletion = false;
-    programs.command-not-found.enable = false;
-    security.polkit.enable = false;
-    security.rtkit.enable = pkgs.lib.mkForce false;
-    services.udisks2.enable = false;
-    i18n.supportedLocales = [ (config.i18n.defaultLocale + "/UTF-8") ];
-  
-    users.users.root.openssh.authorizedKeys.keys = [
-      # add your ssh key here
-      "ssh-ed25519 ...."
-    ];
-  }
-  ```
-  
-  Build kexec image (you'll need nix/NixOS installed on your machine):
-  
-  ```shell
-  nix-build '<nixpkgs/nixos>' -A config.system.build.kexec_bundle -I nixos-config=./kexec.nix
-  ```
-  
-  Copy tarball to remote machine using `scp` and reboot into kexec image:
-  
-  ```shell
-  scp ./result ubuntu@somehost:/tmp/kexec
-  ssh ubuntu@somehost -t sudo /tmp/kexec
-  # wait for machine to boot and then connect
-  ssh root@somehost
-  ```
-  
-  Repartition your drive, format, mount file systems, create swap(file) and activate it as soon as possible. Check [manual](https://nixos.org/nixos/manual/index.html#sec-installation-partitioning) for more info.
\ No newline at end of file
diff --git a/pages/Tech/NixOS/Articles/Self-contained Scripts With Nix.sync-conflict-20250817-085628-UULL5XD.md b/pages/Tech/NixOS/Articles/Self-contained Scripts With Nix.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index 0db4515..0000000
--- a/pages/Tech/NixOS/Articles/Self-contained Scripts With Nix.sync-conflict-20250817-085628-UULL5XD.md	
+++ /dev/null
@@ -1,129 +0,0 @@
----
-created: 2024-01-17T10:25:58 (UTC -05:00)
-tags: [nixos]
-source: https://www.stackbuilders.com/blog/self-contained-scripts-with-nix/
-author: Written by:
----
-
-- Stack Builders - Self-contained Scripts With Nix
-  
-  > ## Excerpt
-  > The blog post discusses the benefits of Nix in creating reproducible environments where developers can focus on developing new features and delivering value to the users. More specifically, it’s focused on the idea of self-contained scripts, which is one of the most basic use cases for Nix where we can see the benefits it brings to the table and the endless possibilities of the tool.
-  
-  ---
-  The blog post discusses the benefits of Nix in creating reproducible environments where developers can focus on developing new features and delivering value to the users. More specifically, it’s focused on the idea of self-contained scripts, which is one of the most basic use cases for Nix where we can see the benefits it brings to the table and the endless possibilities of the tool.
-  
-  ---
-  
-  **_“Nix is a tool that takes a unique approach to package management and system configuration.”_** \- nixos.org
-  
-  The goal here is pretty simple: help teams create reproducible environments where they can focus on creating value through developing new features.
-  
-  Reproducible environments abstract some of the complexity of setting up a project, which is usually detailed in the first page of its repository, and explains how to set up the machine before doing any work. This configuration might very well conflict with that of other projects, be outdated, or simply not work on a particular architecture or OS (Operating System).
-  
-  With this in mind, we are introducing Nix in our projects without developers even noticing it - their workflow stays the same after the introduction of Nix. This incremental approach increases the abstraction level with every step, improving the parity between the environments that an application goes through in the development process.
-  
-  Nix has different use cases, but in the context of this blog post, we would like to focus on self-contained scripts as a quick introduction to some of the benefits offered by Nix, which revolve around the ideas of isolation and reproducibility.
-- Introduction to Nix
-  
-  Before we go any further, let's get started with a brief introduction of Nix, which usually refers to a bunch of things like the package manager, the language, or the Nixpkgs (Nix packages) library. These concepts will be described in the following sections:
-- Nix Package Manager
-  
-  The Nix package manager is fully functional and has a few benefits over common ones like apt or Homebrew. For example, being multi-platform, supporting side-by-side installation of multiple versions of a package or being hermetic, which prevents packages from breaking during installation and upgrades.
-  
-  While most operating systems expect packages in /usr/local/bin or other global paths, Nix places them in the Nix store, which usually lives under /nix/store, and then plays around with the PATH variable to make those tools accessible from everywhere on the system.
-  
-  A package example could be: `/nix/store/<ID>-firefox-33.1`, where ID is a cryptographic hash unique for this particular version of the Firefox package that captures all its dependencies. This enables Nix to do a few things:
-- Hold multiple versions of the same package as every little change to the package will generate a completely different hash, preventing collisions.
-- Perform atomic installs and updates, where nothing is overridden. Nix will only change paths when the package is fully installed. This no-override feature facilitates that different packages use different versions of their dependencies and simplifies rollbacks as nothing gets deleted.
-- Nix language
-  
-  The Nix language is used to declare packages and configurations to be built by Nix. It is also purely functional and lazily evaluated.
-- Nixpkgs library
-  
-  Finally, Nixpkgs is a [repository](https://github.com/NixOS/nixpkgs) that holds every package available in the Nix ecosystem. The branches are called channels which group different packages and versions together based on their stability, amount of packages, etc. Those packages are defined using the Nix language and have been built from source with a full dependency tree. After being built, resulting binaries are hosted on a [binary cache](https://cache.nixos.org/) allowing end users to download and use them without the need of rebuilding them locally.
-- Self-contained scripts
-    
-    After this introduction, let’s dive into the main topic of this post and one of the most basic use cases for Nix, self-contained scripts.
-    
-    Scripts are useful to automate tasks that otherwise would have to be executed by hand. These scripts can be written in a variety of languages, but even the most basic Bash scripts depend on certain commands to be present at run-time. Some of these basic utilities are available in most operating systems, however, differences in versions or flavors of the same tool (GNU vs non-GNU tools) present a challenge for maintainers who want to create portable scripts.
-    
-    As you might imagine, this looks like a recipe for disaster, and the most common way to solve this problem is by either adding a lot of complexity to a script to try to handle all different edge cases or relying on extensive documentation that is overlooked most of the time. To make things worse, even if we are able to capture the full dependency tree of the script and pin every package to a specific version, the next user will have a hard time replicating that environment, as the average package manager is not flexible enough to pinpoint an exact version for every package.
-    
-    The end result of all this scripting is a very fragile piece of code which “works on my machine”, at least until you update one of its mutable dependencies, breaking it for every user. Let’s see how self-contained scripts with Nix can help us to avoid this issue with an example of a regular Bash script:
-    
-    ```text
-    #!/usr/bin/env bash
-    echo "---AWS CLI---"
-    echo "Version:" "$(aws --version)"
-    echo "Location:" "$(which aws)"
-    echo "---jq---"
-    echo "Version:" "$(jq --version)"
-    echo "Location:" "$(which jq)"
-    ```
-    
-    Now check the Nix version of it:
-    
-    ```text
-    #!/usr/bin/env nix-shell
-    #!nix-shell -i bash -p awscli2 jq
-    #!nix-shell -I nixpkgs=https://github.com/NixOS/nixpkgs/archive/nixos-22.11.tar.gz
-    echo "---AWS CLI---"
-    echo "Version:" "$(aws --version)"
-    echo "Location:" "$(which aws)"
-    echo "---jq---"
-    echo "Version:" "$(jq --version)"
-    echo "Location:" "$(which jq)"
-    ```
-    
-    Assuming you have [Nix installed](https://nixos.org/download.html), you can run the above script as you would do with any other bash script and it will use its own, self-contained dependencies to execute.
-    
-    This is possible thanks to the first three lines, which individually do the following:
-- `#!/usr/bin/env nix-shell` is a shebang, which tells the system to run the script with nix-shell, one of Nix’s tools
-- `#!nix-shell -i bash -p awscli2 jq` is doing a few things:
-	- `i bash` sets the real interpreter, which is the one ultimately running the script
-	- `p awscli2 jq` sets which packages will be included in the shell
-- The last line is pinning a specific nixpkgs channel, in this case, nixos-22.11
-    
-    After this, we have our usual bash code which will make use of every package available in the system, but will give priority to those specified in the nix-shell. This is a source of “impurity”, but our code only uses these two packages (awscli2 and jq), which are properly isolated from the rest, including their own dependencies.
-    
-    Another point worth mentioning is the ability to pin a specific revision of Nixpkgs, as with the current example, package versions will change over time as the channel is updated. To do that, we would replace the last line with:
-    
-    ```text
-    #!nix-shell -I
-    
-    nixpkgs=https://github.com/NixOS/nixpkgs/archive/3c75992f01290979c9c1f997e40efa77845bef1a.tar.gz
-    ```
-    
-    Compared to the line in the example script, this one has a specific commit hash, preventing packages from changing over time unless we manually update the channel. The downside of this approach is that old package versions may be removed from the remote binary cache, forcing us to compile them locally from source, causing extensive build times. Depending on the use case we might choose one option or the other.
-    
-    The other major language for scripting, Python, is also compatible with this kind of shell:
-    
-    ```text
-    #!/usr/bin/env nix-shell
-    #!nix-shell -i python -p python37 pythonPackages.prettytable
-    #!nix-shell -I nixpkgs=https://github.com/NixOS/nixpkgs/archive/nixos-22.11.tar.gz
-    import prettytable
-    # Print a simple table
-    t = prettytable.PrettyTable(["N", "N^2"])
-    for n in range(1, 10): t.add_row([n, n * n])
-    print(t)
-    ```
-    
-    In this case, we are including a specific version of python (3.7), and some python packages (prettytable) which we would normally install with pip. This way we skip the usual steps of:
-- Using pyenv to select python 3.7
-- Creating a virtual environment with venv
-- Activating this virtual environment
-- Installing dependencies with pip
-- Running the script
-- Deactivating the environment and changing python version again
-- Conclusions
-  
-  As we can see, introducing these self-contained scripts in our workflows requires very little effort from the development team, which only needs to have Nix installed, but brings lots of benefits in terms of reproducibility, isolation and ease of use. We can tweak these parameters to accommodate the project’s needs, for example, by being more strict with the pinning or allowing a higher level of impurity. Most advanced use cases of Nix, like development environments, bring the same benefits to the table but instead of just a script, they encapsulate an entire setup, from dependencies to environment variables and everything in between, helping developers reduce the overhead of configuring and switching between different projects while ripping the benefits of reproducibility, isolation and portability.
-  
-  Published on Mar. 21, 2023
-  
-  ![Óscar Izquierdo](https://cdn.stackbuilders.com/media/images/Foto_DNI.original.png)
-- Subscribe to the Blog
-  
-  Join our community of avid readers and stay informed with the latest articles, tips, and insights delivered straight to your inbox. Don't miss out on valuable content – subscribe now and be part of the conversation!
\ No newline at end of file
diff --git a/pages/Tech/NixOS/Home-manger override 1 pacakge to unstable.sync-conflict-20250817-085624-UULL5XD.md b/pages/Tech/NixOS/Home-manger override 1 pacakge to unstable.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 0320bb4..0000000
--- a/pages/Tech/NixOS/Home-manger override 1 pacakge to unstable.sync-conflict-20250817-085624-UULL5XD.md	
+++ /dev/null
@@ -1,25 +0,0 @@
----
-tags:
-  - nixos
----
-https://github.com/nix-community/home-manager/issues/1107
-
-
-```nix
-{ config, pkgs, ... }:
-
-let
-  pkgsUnstable = import <unstable> {};
-in
-
-{
-  nixpkgs.overlays = [
-    (final: previous: {
-      skim = pkgsUnstable.skim;
-    })
-  ];
-
-  programs.home-manager.enable = true;
-  programs.skim.enable = true;
-}
-```
diff --git a/pages/Tech/NixOS/MR Notes.sync-conflict-20250817-085629-UULL5XD.md b/pages/Tech/NixOS/MR Notes.sync-conflict-20250817-085629-UULL5XD.md
deleted file mode 100644
index c6568cb..0000000
--- a/pages/Tech/NixOS/MR Notes.sync-conflict-20250817-085629-UULL5XD.md	
+++ /dev/null
@@ -1,14 +0,0 @@
----
-tags:
-  - nixos
----
-
-GIT PULL
-`mr update`
-
-git fetch
-`mr fetch`
-`mr -d ~/projects/nomad fetch`
-
-git add *
-`mr -d ~/projects/nomad run git add --all`
diff --git a/pages/Tech/NixOS/NIXOS - enable docker.sync-conflict-20250817-085626-UULL5XD.md b/pages/Tech/NixOS/NIXOS - enable docker.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index 503ec71..0000000
--- a/pages/Tech/NixOS/NIXOS - enable docker.sync-conflict-20250817-085626-UULL5XD.md	
+++ /dev/null
@@ -1,7 +0,0 @@
----
-tags:
-  - nixos
----
-```bash
-docker login ghcr.io -u sstent -p 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
-```
diff --git a/pages/Tech/NixOS/NIXOS WSL -  10-20-23 backup1.sync-conflict-20250817-085624-UULL5XD.md b/pages/Tech/NixOS/NIXOS WSL -  10-20-23 backup1.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 7f24ffd..0000000
--- a/pages/Tech/NixOS/NIXOS WSL -  10-20-23 backup1.sync-conflict-20250817-085624-UULL5XD.md	
+++ /dev/null
@@ -1,93 +0,0 @@
----
-tags: [[nixos]]
----
-
-wsl --import NixOS_2305_2 .\NixOS_2305\ Downloads\nixos-wsl.tar.gz --version 2
-
-- Start a shell with GIT
-    ```
-    sudo su -
-    
-    nix-shell -I nixpkgs=https://github.com/NixOS/nixpkgs/archive/release-23.05.tar.gz -p git -p bitwarden-cli
-    ```
-- login to bitwarden
-    
-    ```
-    bw config server https://vault.fbleagh.duckdns.org
-    
-    BW_SESSION=`bw login stuart.stent@gmail.com 'RadiantlyIdeologyAskew!StagnatePortholePogo?' --raw` && export BW_SESSION
-    
-    ```
-- Export Secret Zero
-    
-    ```
-    bw get attachment ssh_host_ed25519_key --itemid 90113413-e518-4853-9ddd-45a45b3d882d
-    bw get attachment ssh_host_ed25519_key.pub --itemid 90113413-e518-4853-9ddd-45a45b3d882d
-    sudo cp ssh_host_ed25519_key* /etc/ssh/
-    sudo chmod 0644 /etc/ssh/ssh_host_ed25519_key.pub
-    sudo chmod 0600 /etc/ssh/ssh_host_ed25519_key
-    ```
-- Clone the repo
-    
-    ```
-    git clone https://sstent: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@github.com/sstent/vmimages.git
-    ```
-- generate host ed25519 key
-    
-    ```
-    sudo ssh-keygen -q -N "" -t ed25519 -f /etc/ssh/ssh_host_ed25519_key
-    nix-shell -p ssh-to-age --run 'cat /etc/ssh/ssh_host_ed25519_key.pub | ssh-to-age'
-    cp /mnt/c/Users/stuar/masteragekey ~/.config/sops/age/keys.txt
-    
-    sops updatekeys hosts/wsl2/secrets.yaml
-    ```
-- generate user ed25519 key
-    ```
-    ssh-keygen -q -N "" -t ed25519
-    cat ~/.ssh/id_ed25519_key.pub | ssh-to-age
-    ```
-- backup hostkeys to tar.gz in base64
-    ```
-    sudo tar -cz /etc/ssh/ssh_host_ed25519_key* | base64 -w0
-    ```
-    Paste result in Keypass
-- restore hostkeys
-- GO3
-    ```
-    echo 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 | base64 -d | tar -tzv
-    ```
-- STUPC
-    ```
-    sudo su -
-    echo 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| base64 -d  | tar -xzvl -C /
-    
-    exit
-    ```
-    
-    
-    cd vmimages
-    sudo nixos-rebuild switch --flake .#StuPC-WSL
-- login as me
-    
-    ```
-    su - sstent
-    ```
-- wierd fix
-    ```
-    mkdir -p  ~/.local/state/nix/profiles
-    ```
-    
-    
-    ```
-    echo  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 | base64 -d  | tar -xzvl -C /home/sstent/
-    ```
-    
-    
-    
-    cd vmimages
-    home-manager switch --flake .
-- Clone the repo into user dir
-    
-    ```
-    git clone https://sstent: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@github.com/sstent/vmimages.git
-    ```
\ No newline at end of file
diff --git a/pages/Tech/NixOS/NIXOS WSL.sync-conflict-20250817-085618-UULL5XD.md b/pages/Tech/NixOS/NIXOS WSL.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 40e5042..0000000
--- a/pages/Tech/NixOS/NIXOS WSL.sync-conflict-20250817-085618-UULL5XD.md	
+++ /dev/null
@@ -1,82 +0,0 @@
----
-tags:
-  - nixos
----
-
-wsl --import NixOS_2305_2 .\NixOS_2305\ Downloads\nixos-wsl.tar.gz --version 2
-
-- Start a shell with GIT
-  ```
-  sudo su -
-  
-  nix-shell -I nixpkgs=https://github.com/NixOS/nixpkgs/archive/release-23.05.tar.gz -p git -p bitwarden-cli
-  ```
-- login to bitwarden
-  
-  ```
-  bw config server https://vault.fbleagh.duckdns.org
-  
-  BW_SESSION=`bw login stuart.stent@gmail.com 'RadiantlyIdeologyAskew!StagnatePortholePogo?' --raw` && export BW_SESSION
-  
-  ```
-- Export Secret Zero
-  
-  ```
-  bw get attachment ssh_host_ed25519_key --itemid 90113413-e518-4853-9ddd-45a45b3d882d
-  bw get attachment ssh_host_ed25519_key.pub --itemid 90113413-e518-4853-9ddd-45a45b3d882d
-  cp ssh_host_ed25519_key* /etc/ssh/
-  chmod 0644 /etc/ssh/ssh_host_ed25519_key.pub
-  chmod 0600 /etc/ssh/ssh_host_ed25519_key
-  ```
-- Clone the repo
-  
-  ```
-  git clone https://sstent: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@github.com/sstent/vmimages.git
-  ```
-- IF NEW HOST - generate host ed25519 key
-- NIXOS REBUILD
-  ```
-  cd vmimages
-  sudo nixos-rebuild switch --flake .#StuPC-WSL
-  ```
-- populate User Keys
-  
-  ```
-  
-  bw get attachment id_rsa --itemid 3e48341a-fccb-492b-9e67-1955d5936407 --output /home/sstent/.ssh/id_rsa
-     bw get attachment id_rsa.pub --itemid 3e48341a-fccb-492b-9e67-1955d5936407 --output /home/sstent/.ssh/id_rsa.pub
-  
-  bw get attachment id_rsa_git --itemid 9b057d35-86c5-4d41-895c-35c2cf5e259b --output /home/sstent/.ssh/id_rsa_git
-  bw get attachment id_rsa_git.pub --itemid 9b057d35-86c5-4d41-895c-35c2cf5e259b --output /home/sstent/.ssh/id_rsa_git.pub
-     
-  bw get attachment id_ed25519 --itemid 267e8af2-1caa-4323-8dd2-bc7f3fd8e8b6 --output /home/sstent/.ssh/id_ed25519
-  bw get attachment id_ed25519.pub --itemid 267e8af2-1caa-4323-8dd2-bc7f3fd8e8b6 --output /home/sstent/.ssh/id_ed25519.pub
-  
-  chown sstent:users /home/sstent/.ssh/*
-  chmod 0600 /home/sstent/.ssh/*
-  ls -lan /home/sstent/.ssh/
-  ```
-- login as me
-  
-  ```
-  su - sstent
-  ```
-- wierd fix
-  ```
-  mkdir -p  ~/.local/state/nix/profiles
-  ```
-  
-  
-  ```
-  echo  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 | base64 -d  | tar -xzvl -C /home/sstent/
-  ```
-  
-  
-  
-  cd vmimages
-  home-manager switch --flake .
-- Clone the repo into user dir
-  
-  ```
-  git clone https://sstent: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@github.com/sstent/vmimages.git
-  ```
\ No newline at end of file
diff --git a/pages/Tech/NixOS/Nix from the bottom up.sync-conflict-20250817-085621-UULL5XD.md b/pages/Tech/NixOS/Nix from the bottom up.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 9b5722e..0000000
--- a/pages/Tech/NixOS/Nix from the bottom up.sync-conflict-20250817-085621-UULL5XD.md	
+++ /dev/null
@@ -1,171 +0,0 @@
----
-Article Title: Nix from the bottom up
-Original Link: http://www.chriswarbo.net/projects/nixos/bottom_up.html
-wallabag_link: https://wallabag.fbleagh.duckdns.org/view/75
-tags:
-  - nixos
-created_at: 2024-01-26T13:30:37+0000
-published_at:
----
-This page describes what [Nix](https://nixos.org/manual/nix/stable/introduction) fundamentally _is_, at its core; what it is actually doing when it runs; and why it makes the choices that it does. This won’t tell you what commands you need to run, or which of the Nixpkgs override functions you should call to swap out that broken dependency you’ve found; but hopefully it will give you a clearer picture of what’s happening, what’s possible, and maybe steer you in the right direction.
-
-To begin, I like to say that the _point_ of Nix is the following:
-
-**GET SPECIFIED OUTPUTS**
-
-The key, of course, is to understand what I mean by these words. That’s what the rest of this page is about!
-
-- What is an output?
-  
-  This is pretty easy: an “output” is just a file or folder. Nix puts all outputs in the “Nix store”, which is usually the folder `/nix/store`. For example, my phone has an output with the path `/nix/store/sqm5miynrjc5sw0zbnkvr9281xp043iw-firefox-120.0`: it is a folder which happens to contain a copy of the Firefox browser (containing an executable at `bin/firefox`, an icon image at `share/icons/hicolor/64x64/apps/firefox.png`, etc.).
-- How do we specify an output?
-  
-  There are two ways to specify an output: using its hash, or using a derivation.
-	- Outputs specified by hash
-	  
-	  These use two pieces of information: a name (for human readability), and a hash of the file/folder contents. These are combined into the output’s path, using the pattern `<store>/<hash>-<name>`; e.g. `/nix/store/9krlzvny65gdc8s7kpb6lkx8cd02c25b-default-builder.sh`. This is a neat trick: paths are the standard way to refer to files/folders, so putting hashes in output paths ensures every reference specifies the exact content that it’s referring to!
-	  
-	  There are two downsides to this approach:
-- There is no feasible way to invert a hash, so there’s no way for Nix to create such outputs if they are not found.
-- The only way to know a hash is to calculate it from existing data (or have someone else do that and tell you the result), so this approach cannot specify _new_ outputs that don’t yet exist.
-  
-  This approach to specifying outputs is mostly useful as a cache/database of things we already have; when we want a “content address” for files and folders. For example, if we’re going to compile multiple copies of some source code then giving identical versions the same path avoids redundant compilation; whilst those with differing content should be kept at distinct paths so we can compile each individually.
-	- Outputs specified by derivation
-	  
-	  A “derivation” is a text file in the Nix store, following the same `<store>/<hash>-<name>` pattern as the previous approach, but whose name always ends in `.drv`. These files must contain certain fields, including a “system” (such as `x86_64-linux`), the path of an executable (like `/bin/sh`), a list of string arguments to give to that executable (say, `["-c", "echo RUNNING >&2 && echo $message > $out"]`) and a key/value map of strings to use as environment variables (e.g. `("message", "hello")`). Together these fields are essentially specifying an `exec` syscall; and that’s exactly how Nix will use them, to _create_ outputs that don’t already exist. This overcomes the first problem identified with the hash-only approach.
-	  
-	  Derivation files must specify at least one output, with each having a name and a path. Like with the previous approach, these paths have the form `<store>/<hash>-<name>`, although this time the hash is calculated from the fields of the derivation file: that way, we don’t have to know the _contents_ of an output ahead of time, only _a command to create it_; hence overcoming the second problem.
-	  
-	  Derivations may optionally specify “inputs”, which are just references to other outputs, specified either by a path (which contains a hash), or as a named output of some other derivation (specified by the path to its `.drv` file, which again contains a hash). This way, `.drv` files can refer to each other to form a directed acyclic graph; and since each path contains a hash, these dependencies form a Merkle tree which completely specifies the entire dependency graph of each derivation. This is similar to how the ID of a git commit depends on its content, and that content includes the commit IDs of its parents; hence giving every git commit a tamper-proof specification of its entire history.
-- How do we get an output?
-  
-  Now we know how outputs are specified, it should be pretty clear how Nix can get them (I already said, it can run the specified executable!). The algorithm Nix follows is sketched below, and is known as “building” or “realising” an output.
-  
-  All outputs have a filesystem path, either specified directly (when we’re relying on the hash that occurs in the path) or written in a specified `.drv` file. The first thing Nix will do is check if the specified output’s path already exists on the filesystem: if it does, no further action is needed and we’re finished!
-  
-  If the specified output _doesn’t_ already exist on our system, Nix can query _other_ systems to see if they have it. These are called “binary caches” or “remote stores” (depending on how they’re set up), and are usually part of our system config (e.g. a default Nix installation will use `cache.nixos.org` as a binary cache). If one of these returns a hit for the specified output path, Nix will copy its contents to the local filesystem, and is then finished. This lets us decouple _specification_ from _implementation_: for example, the Nixpkgs project tends to specify derivations with large dependency graphs, with inputs being as detailed and fine-grained as the particular patches to apply to the source of the GCC compiler that is used to build the shell that is used to run the tests of the library that… and so on! However, we don’t need to _run_ all of those steps, since Nix will just fetch the output we asked for from a cache!
-  
-  If there were no cache hits, and the output is only specified by its hash, then Nix must abort at this point, since there’s no way to re-create the desired file/folder given only its hash.
-  
-  The interesting case happens when outputs of a _derivation_ are not found, since we must run the derivation’s command. Before that, Nix must get all of the derivation’s inputs (each of which, remember, is some other output): that’s right, this procedure is recursive!
-  
-  Once all of the inputs exist, Nix will run the derivation’s executable with the given arguments and environment (this usually happens in a sandbox, depending on the system configuration, but _that’s not important_; the idea of Nix is **orthogonal** to the idea of containers, although they complement each other well)!
-  
-  When the executable has finished, Nix will check whether all of the output paths now exist on the filesystem: if not, it aborts with an error message. Otherwise, Nix is now finished.
-  
-  **Note:** We do not need to trust remote systems when copying outputs specified by hash (since Nix will verify the hash after copying). However, copying the output of a derivation requires some trust (either in the remote system itself, or a key that’s signed its contents). This is because verifying the contents would require us to run the command ourselves, and compare the result; yet the entire point of a cache is to avoid having to run things ourselves!
-- Examples
-	- Specifying with a hash
-	  
-	  We can use `nix-store --add` to put an existing file/folder into our Nix store. This returns its path, which we can use to access it like any other file:
-	  
-	  $ echo 'hello' > greeting.txt
-	  $ nix-store --add greeting.txt
-	  /nix/store/5cil4z0s59ii1splw7bhxf230bfdxfq5-greeting.txt
-	  $ rm greeting.txt
-	  $ cat /nix/store/5cil4z0s59ii1splw7bhxf230bfdxfq5-greeting.txt
-	  hello
-	  
-	  Since the path contains a hash of the content, adding the same content (with the same name `greeting.txt`) will always give the same path; yet different content will give an utterly different path:
-	  
-	  $ echo 'goodbye' > greeting.txt
-	  $ nix-store --add greeting.txt
-	  /nix/store/q4x6d9w3x7wx1d2rx18n28sfbss4b9nw-greeting.txt
-	  $ cat /nix/store/q4x6d9w3x7wx1d2rx18n28sfbss4b9nw-greeting.txt
-	  goodbye
-	  $ echo 'hello' > greeting.txt
-	  $ nix-store --add greeting.txt
-	  /nix/store/5cil4z0s59ii1splw7bhxf230bfdxfq5-greeting.txt
-	  $ cat /nix/store/5cil4z0s59ii1splw7bhxf230bfdxfq5-greeting.txt
-	  hello
-	- Specifying a derivation
-	  
-	  Derivations are a great idea, but they’re pretty tedious to write by hand (especially calculating all the required hashes). Instead, Nix comes with a simple scripting language (the “Nix expression language”) for generating `.drv` files for us. Here’s a Nix expression for a simple derivation, which I’ll save in a file called `example.nix` (note that this isn’t an output or `.drv` file, so it doesn’t need to live in the Nix store):
-	  
-	  derivation {
-	  name = "myName";
-	  system = "aarch64-linux";
-	  builder = "/bin/sh";
-	  args = [ "-c" "echo RUNNING >&2 && echo $message > $out" ];
-	  message = "hello";
-	  }
-	  
-	  This expression is calling a built-in function called `derivation` with a single argument: a “set” (think JSON object) containing a bunch of “attributes” (keys). Note that we’re not specifying any output names, so the `derivation` function will default to using a single output called `out`, which will also appear as an environment variable (hence why our Bash snippet is writing to `$out`). If you’re not on an `aarch64-linux` machine, you can replace that string with the expression `builtins.currentSystem` instead!
-	  
-	  We can evaluate this Nix expression to produce a `.drv` file by using the `nix-instantiate` command:
-	  
-	  $ nix-instantiate example.nix
-	  warning: you did not specify '--add-root'; the result might be removed by the
-	  garbage collector
-	  /nix/store/i762zk23lrfsz8fjfd4lbjh48073hmlh-myName.drv
-	  $ cat /nix/store/i762zk23lrfsz8fjfd4lbjh48073hmlh-myName.drv
-	  Derive([("out","/nix/store/zcgax4c4wfvby6p06dwjl8cc4dvkvypr-myName","","")],[],
-	  [],"aarch64-linux","/bin/sh",["-c","echo RUNNING >&2 && echo $message > $out"],
-	  [("builder","/bin/sh"),("message","hello"),("name","myName"),("out",
-	  "/nix/store/zcgax4c4wfvby6p06dwjl8cc4dvkvypr-myName"),("system","aarch64-linux")
-	  ])
-	  
-	  Unfortunately Nix was created before the ubiquity of JSON, so its `.drv` format may look unfamiliar. Thankfully the `nix derivation show` command will translate it for us (albeit with a warning message, which we can ignore!):
-	  
-	  $ nix derivation show /nix/store/i762zk23lrfsz8fjfd4lbjh48073hmlh-myName.drv
-	  warning: The interpretation of store paths arguments ending in `.drv` recently
-	  changed. If this command is now failing try again with
-	  '/nix/store/i762zk23lrfsz8fjfd4lbjh48073hmlh-myName.drv^*'
-	  {
-	  "/nix/store/i762zk23lrfsz8fjfd4lbjh48073hmlh-myName.drv": {
-	    "args": [
-	      "-c",
-	      "echo RUNNING >&2 && echo $message > $out"
-	    ],
-	    "builder": "/bin/sh",
-	    "env": {
-	      "builder": "/bin/sh",
-	      "message": "hello",
-	      "name": "myName",
-	      "out": "/nix/store/zcgax4c4wfvby6p06dwjl8cc4dvkvypr-myName",
-	      "system": "aarch64-linux"
-	    },
-	    "inputDrvs": {},
-	    "inputSrcs": [],
-	    "name": "myName",
-	    "outputs": {
-	      "out": {
-	        "path": "/nix/store/zcgax4c4wfvby6p06dwjl8cc4dvkvypr-myName"
-	      }
-	    },
-	    "system": "aarch64-linux"
-	  }
-	  }
-	  
-	  Hopefully you can see how each part of a derivation I described above appears in this file (although we’ve not specified any inputs, for simplicity). We can “realise” the outputs of this derivation using the `nix-store --realise` command:
-	  
-	  $ nix-store --realise /nix/store/i762zk23lrfsz8fjfd4lbjh48073hmlh-myName.drv
-	  this derivation will be built:
-	  /nix/store/i762zk23lrfsz8fjfd4lbjh48073hmlh-myName.drv
-	  building '/nix/store/i762zk23lrfsz8fjfd4lbjh48073hmlh-myName.drv'...
-	  RUNNING
-	  warning: you did not specify '--add-root'; the result might be removed by the
-	  garbage collector
-	  /nix/store/zcgax4c4wfvby6p06dwjl8cc4dvkvypr-myName
-	  $ cat /nix/store/zcgax4c4wfvby6p06dwjl8cc4dvkvypr-myName
-	  hello
-	  
-	  Notice that the text `RUNNING` appears, which shows that the `/bin/sh` command was indeed executed; and sure enough the output contains the text `hello` which we specified for the `message` environment variable.
-	  
-	  Whilst `nix-instantiate` and `nix-store --realise` are useful to make it clear what’s going on (generating a `.drv` then getting its outputs), in practice we can just use the simpler `nix-build` command:
-	  
-	  $ nix-build example.nix
-	  /nix/store/zcgax4c4wfvby6p06dwjl8cc4dvkvypr-myName
-	  
-	  Note that this time we did not get a `RUNNING` message, or anything mentioning “building” or “garbage collectors”. That’s because the output already exists, so Nix did not need to run anything!
-	  
-	  We can make life _even easier_ by renaming our file to `default.nix`: that way, we can run `nix-build` without having to specify any filename!
-	  
-	  $ mv example.nix default.nix
-	  $ nix-build
-	  /nix/store/zcgax4c4wfvby6p06dwjl8cc4dvkvypr-myName
-- Going forward
-  
-  I’ve described the most basic, fundamental workings of Nix, which hopefully gives you a solid understanding to build upon. However, not only is there much more to the Nix tool itself, but there’s now an entire “ecosystem” built around it, such as Nixpkgs, NixOS, NixOps, Cachix, etc. New features are pushing what’s possible, and simplifying what’s useful.
-  
-  If you want to start playing around, I highly recommend using the `nix repl` command, looking through [the Nix manual](https://nixos.org/manual/nix/stable/language/), and following some of the excellent documentation and resources people have put online!
\ No newline at end of file
diff --git a/pages/Tech/NixOS/NixOs - Refactor Overlays.sync-conflict-20250817-085622-UULL5XD.md b/pages/Tech/NixOS/NixOs - Refactor Overlays.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index fd4de17..0000000
--- a/pages/Tech/NixOS/NixOs - Refactor Overlays.sync-conflict-20250817-085622-UULL5XD.md	
+++ /dev/null
@@ -1,31 +0,0 @@
----
-tags:
-  - nixos
-  - overlays
----
-
-- https://github.com/Misterio77/nix-starter-configs/tree/main/standard
-	- can aoveralys be applied flake-wide?
-		- in nixos config `nixpkgs.overlays =  builtins.attrValues outputs.overlays;`
-		- in HM `overlays = builtins.attrValues outputs.overlays;`
-	- Shouldn't this autoinherit all overlays? 
-	  
-	  ```
-	  	 mkPkgs = pkgs: extraOverlays:
-	  
-	        import pkgs {
-	  
-	          inherit system;
-	  
-	          config.allowUnfree = true; # forgive me Stallman senpai
-	  
-	          overlays = extraOverlays ++ (lib.attrValues self.overlays);
-	  
-	        };
-	  
-	      pkgs = mkPkgs nixpkgs [self.overlay];
-	  
-	      pkgs' = mkPkgs nixpkgs-unstable [];
-	  ```
-	  THis looks like it might be the right mixer
-	  https://github.com/jboyens/dotfiles/blob/54b33e81daa6a30f101301222757fff87acbb52b/flake.nix#L73:~:text=%23%20flake.nix%20---%20the,133
\ No newline at end of file
diff --git a/pages/Tech/NixOS/PythonPackage in Nix.sync-conflict-20250817-085616-UULL5XD.md b/pages/Tech/NixOS/PythonPackage in Nix.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 0a389ad..0000000
--- a/pages/Tech/NixOS/PythonPackage in Nix.sync-conflict-20250817-085616-UULL5XD.md	
+++ /dev/null
@@ -1,26 +0,0 @@
----
-title: PythonPackage in Nix
-date: 2024-01-22 18:17:05
-tags:
-  - nixos
----
-pkgs.python3.override
-
-https://discourse.nixos.org/t/how-to-use-build-a-python-package-from-a-local-nixpkgs-repo/31919
-
-https://discourse.nixos.org/t/how-to-add-custom-python-package/536
-
-
-```nix
-          pythonPackagesExtensions = prev.pythonPackagesExtensions ++ [
-            (
-              python-final: python-prev:
-                {
-                  bindep = python-final.callPackage ./packages/python3/bindep { };
-                  ansible-builder = python-final.callPackage ./packages/python3/ansible-builder { };
-                }
-              # infinite recursion
-              # (mapModules ./packages/python3 (p: python-final.callPackage (lib.debug.traceVal p) { }))
-            )
-          ];
-```
diff --git a/pages/Tech/NixOS/Recover from `nixos-rebuild test` without a reboot.sync-conflict-20250817-085626-UULL5XD.md b/pages/Tech/NixOS/Recover from `nixos-rebuild test` without a reboot.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index 1988458..0000000
--- a/pages/Tech/NixOS/Recover from `nixos-rebuild test` without a reboot.sync-conflict-20250817-085626-UULL5XD.md	
+++ /dev/null
@@ -1,31 +0,0 @@
----
-created: 2024-01-26T15:43:17 (UTC -05:00)
-tags:
-  - nixos
-source: https://serverfault.com/questions/890886/recover-from-nixos-rebuild-test-without-a-reboot
-author: |-
-  aij
-  20311 silver badge77 bronze badges
----
-
-- Recover from `nixos-rebuild test` without a reboot - Server Fault
-  
-  > ## Excerpt
-  > Is there a way to revert to the previous (or at least "current") configuration after nixos-rebuild test without rebooting?
-  
-  Per the nixos-rebuild manual:
-  
-     test
-         Build and activate the new
-  
-  ---
-  ```
-  # List previous generations
-  sudo nix-env --list-generations -p /nix/var/nix/profiles/system
-  
-  # Live switch to any generation
-  sudo nix-env --switch-generation 12345 -p /nix/var/nix/profiles/system
-  sudo /nix/var/nix/profiles/system/bin/switch-to-configuration switch
-  ```
-  
-  Source: [https://github.com/NixOS/nixpkgs/issues/24374](https://github.com/NixOS/nixpkgs/issues/24374)
\ No newline at end of file
diff --git a/pages/Tech/NixOS/Trick - shell with version per pkg.sync-conflict-20250817-085624-UULL5XD.md b/pages/Tech/NixOS/Trick - shell with version per pkg.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 2f24711..0000000
--- a/pages/Tech/NixOS/Trick - shell with version per pkg.sync-conflict-20250817-085624-UULL5XD.md	
+++ /dev/null
@@ -1,17 +0,0 @@
----
-tags:
-  - nixos
----
-```bash
-nix-shell -E '
-let
-  pkgsA = (import (builtins.fetchTarball https://github.com/NixOS/nixpkgs/archive/141439f6f11537ee349a58aaf97a5a5fc072365c.tar.gz) {});
-  pkgsB = (import (builtins.fetchTarball https://github.com/NixOS/nixpkgs/archive/7d7622909a38a46415dd146ec046fdc0f3309f44.tar.gz) {});
-in
-pkgsA.mkShell {
-  buildInputs = [
-    pkgsA.ktlint
-    pkgsB.jq
-  ];
-}'
-```
diff --git a/pages/Tech/NixOS/usbc_network.sync-conflict-20250817-085630-UULL5XD.md b/pages/Tech/NixOS/usbc_network.sync-conflict-20250817-085630-UULL5XD.md
deleted file mode 100644
index 8236bbe..0000000
--- a/pages/Tech/NixOS/usbc_network.sync-conflict-20250817-085630-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
----
-tags:
-  - nixos
----
-
-
-----
-[High-speed 10Gbps full-mesh network based on USB4 for just $47.98 – Fang-Pen's coding note](https://fangpenlin.com/posts/2024/01/14/high-speed-usb4-mesh-network/ )
diff --git a/pages/Tech/Windows 11- Touch Keyboard.sync-conflict-20250817-085619-UULL5XD.md b/pages/Tech/Windows 11- Touch Keyboard.sync-conflict-20250817-085619-UULL5XD.md
deleted file mode 100644
index 2a856e7..0000000
--- a/pages/Tech/Windows 11- Touch Keyboard.sync-conflict-20250817-085619-UULL5XD.md	
+++ /dev/null
@@ -1,19 +0,0 @@
----
-tags:
-  - windows
----
-
-
-Including link: https://superuser.com/ \"The settings of the Windows 10 touch keyboard are found under the registry key HKEY_CURRENT_USER\SOFTWARE\Microsoft\TabletTip\1.7.
-
-Value EnableCompatibilityKeyboard is 1 for enabling switching to the full layout.
-Value KeyboardLayoutPreference controls the default opened layout, your value might be 1.
-
-Value DisableNewKeyboardExperience is 1 for the old keyboard style.
-
-Value UserKeyboardScalingFactor is the touch keyboard size, a number between 20 (smaller) to 200 (larger).
-
-All the values are of type DWORD 32.
-
-The first point might be what you are looking for, but the others may also be useful.\"
- https://superuser.com/questions/1787479/how-to-enable-full-touch-keyboard-layout-on-windows-10-touch-screen-machine#:~:text=The%20settings%20of,also%20be%20useful.
diff --git a/pages/Tech/aaR/Flemmar.sync-conflict-20250817-085618-UULL5XD.md b/pages/Tech/aaR/Flemmar.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 763ee13..0000000
--- a/pages/Tech/aaR/Flemmar.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,9 +0,0 @@
----
-title: Flemmar
-date: 2024-01-22 11:15:47
-tags: [[aar]]
----
-
-- https://github.com/Flemmarr/Flemmarr/blob/master/config/flemmarr/config.yml
-	- export current configs?
-		- requires https://github.com/Flemmarr/Flemmarr/pull/14
\ No newline at end of file
diff --git a/pages/Tech/aaR/Lidarr.sync-conflict-20250817-085618-UULL5XD.md b/pages/Tech/aaR/Lidarr.sync-conflict-20250817-085618-UULL5XD.md
deleted file mode 100644
index 73001bd..0000000
--- a/pages/Tech/aaR/Lidarr.sync-conflict-20250817-085618-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
----
-title: Lidarr
-date: 2024-01-22 11:17:15
-tags: [[aar]]
----
-
-- https://github.com/Lidarr/Lidarr
-  http://lidarr.audio/
\ No newline at end of file
diff --git a/pages/Techcon2024.sync-conflict-20251023-155638-UULL5XD.md b/pages/Techcon2024.sync-conflict-20251023-155638-UULL5XD.md
deleted file mode 100644
index 96be626..0000000
--- a/pages/Techcon2024.sync-conflict-20251023-155638-UULL5XD.md
+++ /dev/null
@@ -1,20 +0,0 @@
-- All uploaded - but not submitted [[Sep 19th, 2024]]
-- | ID | Title | Status|
-  | ---- | ---- | ---- |
-  | 6 | [[Preventing financial fraud by using UE PEI / IMEI from 5G-EIR]] | First Pass |
-  | 140 | [[ProtoBuf optimization and efficiency schema]] | First Pass |
-  | 147 | [[Network Observability on a real-time 3D network topology model of devices built via OpenTelemetry distributed tracing]] | First Pass |
-  | 226 | [[Programmable WIDS API]] | First Pass - no commitee |
-  | 288 | [[Natural Language SQL Querying with Llama 3, LangChain, and PostgreSQL]] |  First Pass - no commitee |
-  | 305 |[[Advanced Application based Flow management and Firewall Services for new Age Enterprises]]  | First Pass |
-  | 322 | [[Distributed Client Behavioural Anomaly Detection]] | First Pass - no commitee |
-  | 438 | [[End to End VoIP stats]] | First Pass - no commitee |
-  | 444 | [[High Performance VxLAN Network Design]] | First Pass - no commitee - FAV |
-  | 525 | [[Intelligent Network Troubleshooting Assistant]] | First Pass - no commitee |
-  | 528 | [[AI-Enhanced Wireless Intrusion Detection System: Automated Rule Suggestions for Optimized AP Classification]] | First Pass - no commitee |
-  | 611 | [[A Rule Recommender using Unified Policy-Flow-Virtual Machine Analyzer (UPFVA) for Workload Management]] | First Pass - no commitee - FAV |
-  | 616 | [[”Energy-Aware Server Consolidation for Serverless Computing]]  | - |
-  | 639 | [[Leveraging Edge Compute for Cloud Application Scalability]] | First Pass - no commitee |
-  | 645 | [[Tech Con 2025- Aruba CNX-Client Provisioning using Aruba CNX]] | First Pass - no commitee |
-  | 729 |[[ZeroCopy-DSMS: A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs]]  | First Pass - no commitee - FAV |
--
\ No newline at end of file
diff --git a/pages/The Proton Pump Inhibitor Non-Responder - A Clinical Conundrum.sync-conflict-20250817-085616-UULL5XD.md b/pages/The Proton Pump Inhibitor Non-Responder - A Clinical Conundrum.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 42cf3a1..0000000
--- a/pages/The Proton Pump Inhibitor Non-Responder - A Clinical Conundrum.sync-conflict-20250817-085616-UULL5XD.md	
+++ /dev/null
@@ -1,21 +0,0 @@
-tags:: [[gerd]]
-
-- ![ctg201532a.pdf](../assets/ctg201532a_1707079941062_0.pdf)
-- ((65bff94f-c6f4-4d7e-b7f3-846f059c3db5))
-- ((65bff973-502b-4ef6-94c6-2910b604a133)) For Functional Dyspesia
-	- **Gastroduodenal Disorders**
-	  **B1. ****FUNCTIONAL DYSPEPSIA*****
-	  ***        Diagnostic criteria***
-	- *One or more *of the following:
-		- Bothersome postprandial fullness
-		- Bothersome early satiation
-		- Bothersome epigastric pain
-		- Bothersome epigastric burning
-		  
-		  *        *AND
-	- No evidence of structural disease (including at upper endoscopy) that is likely to explain the symptoms
-- ((65bff9b3-a93b-490b-b6f9-12bf50fddd46))
--
-- ((65bffa39-81f5-49d1-9ec2-e4ab3b214105))
-- ![image.png](../assets/image_1707080320558_0.png)
--
\ No newline at end of file
diff --git a/pages/The Wrong Abstraction.sync-conflict-20250817-085627-UULL5XD.md b/pages/The Wrong Abstraction.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index 1a89c6a..0000000
--- a/pages/The Wrong Abstraction.sync-conflict-20250817-085627-UULL5XD.md	
+++ /dev/null
@@ -1,69 +0,0 @@
-- ---
-  created: 2024-02-02T12:03:39 (UTC -05:00)
-  tags: []
-  source: https://sandimetz.com/blog/2016/1/20/the-wrong-abstraction
-  author: by Sandi Metz
-  ---
-- The Wrong Abstraction — Sandi Metz
-  
-  > ## Excerpt
-  > I've been thinking about the consequences of the "wrong abstraction." &nbsp;My RailsConf 2014 "all the little things" talk included a section where I asserted:  > duplication is far cheaper than the wrong abstraction  And in the summary, I went on to advise:  >
-  
-  ---
-  \_I originally wrote the following for my [Chainline Newsletter](http://www.sandimetz.com/subscribe), but I continue to get tweets about this idea, so I'm re-publishing the article here on my blog. This version has been lightly edited.\_
-  
-  ---
-  I've been thinking about the consequences of the "wrong abstraction." My RailsConf 2014 "[all the little things](https://youtu.be/8bZh5LMaSmE)" talk included a section where [I asserted](https://youtu.be/8bZh5LMaSmE?t=893):
-  > duplication is far cheaper than the wrong abstraction
-  And in the summary, [I went on to advise](https://youtu.be/8bZh5LMaSmE?t=2142):
-  > prefer duplication over the wrong abstraction
-  This small section of a much bigger talk invoked a surprisingly strong reaction. A few folks suggested that I had lost my mind, but many more expressed sentiments along the lines of:
-  
-  The strength of the reaction made me realize just how widespread and intractable the "wrong abstraction" problem is. I started asking questions and came to see the following pattern:
-  
-  1.  Programmer A sees duplication.
-    
-  2.  Programmer A extracts duplication and gives it a name.
-    
-    _This creates a new abstraction. It could be a new method, or perhaps even a new class._
-    
-  3.  Programmer A replaces the duplication with the new abstraction.
-    
-    _Ah, the code is perfect. Programmer A trots happily away._
-    
-  4.  Time passes.
-    
-  5.  A new requirement appears for which the current abstraction is _almost_ perfect.
-    
-  6.  Programmer B gets tasked to implement this requirement.
-    
-    _Programmer B feels honor-bound to retain the existing abstraction, but since isn't exactly the same for every case, they alter the code to take a parameter, and then add logic to conditionally do the right thing based on the value of that parameter._
-    
-    _What was once a universal abstraction now behaves differently for different cases._
-    
-  7.  Another new requirement arrives.  
-    _Programmer X.  
-    Another additional parameter.  
-    Another new conditional.  
-    Loop until code becomes incomprehensible._
-    
-  8.  You appear in the story about here, and your life takes a dramatic turn for the worse.
-    
-  
-  Existing code exerts a powerful influence. Its very presence argues that it is both correct and necessary. We know that code represents effort expended, and we are very motivated to preserve the value of this effort. And, unfortunately, the sad truth is that the more complicated and incomprehensible the code, i.e. the deeper the investment in creating it, the more we feel pressure to retain it (the "[sunk cost fallacy](https://en.wikipedia.org/wiki/Sunk_costs#Loss_aversion_and_the_sunk_cost_fallacy)"). It's as if our unconscious tell us "Goodness, that's so confusing, it must have taken _ages_ to get right. Surely it's really, really important. It would be a sin to let all that effort go to waste."
-  
-  When you appear in this story in step 8 above, this pressure may compel you to proceed forward, that is, to implement the new requirement by changing the existing code. Attempting to do so, however, is brutal. The code no longer represents a single, common abstraction, but has instead become a condition-laden procedure which interleaves a number of vaguely associated ideas. It is hard to understand and easy to break.
-  
-  If you find yourself in this situation, resist being driven by sunk costs. When dealing with the wrong abstraction, _the fastest way forward is back_. Do the following:
-  
-  1.  Re-introduce duplication by inlining the abstracted code back into every caller.
-  2.  Within each caller, use the parameters being passed to determine the subset of the inlined code that this specific caller executes.
-  3.  Delete the bits that aren't needed for this particular caller.
-  
-  This removes both the abstraction _and_ the conditionals, and reduces each caller to only the code it needs. When you rewind decisions in this way, it's common to find that although each caller ostensibly invoked a shared abstraction, the code they were running was fairly unique. Once you completely remove the old abstraction you can start anew, re-isolating duplication and re-extracting abstractions.
-  
-  I've seen problems where folks were trying valiantly to move forward with the wrong abstraction, but having very little success. Adding new features was incredibly hard, and each success further complicated the code, which made adding the next feature even harder. When they altered their point of view from "I must preserve our investment in this code" to "This code made sense for a while, but perhaps we've learned all we can from it," and gave themselves permission to re-think their abstractions in light of current requirements, everything got easier. Once they inlined the code, the path forward became obvious, and adding new features become faster and easier.
-  
-  The moral of this story? Don't get trapped by the sunk cost fallacy. If you find yourself passing parameters and adding conditional paths through shared code, the abstraction is incorrect. It may have been right to begin with, but that day has passed. Once an abstraction is proved wrong the best strategy is to re-introduce duplication and let it show you what's right. Although it occasionally makes sense to accumulate a few conditionals to gain insight into what's going on, you'll suffer less pain if you abandon the wrong abstraction sooner rather than later.
-  
-  When the abstraction is wrong, the fastest way forward is back. This is not retreat, it's advance in a better direction. Do it. You'll improve your own life, and the lives of all who follow.
\ No newline at end of file
diff --git a/pages/Threads.sync-conflict-20250817-085626-UULL5XD.md b/pages/Threads.sync-conflict-20250817-085626-UULL5XD.md
deleted file mode 100644
index 819b0fa..0000000
--- a/pages/Threads.sync-conflict-20250817-085626-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- ![image.png](../assets/image_1707948103422_0.png){:height 642, :width 939}
-- https://en.wikipedia.org/wiki/ISO_metric_screw_thread
-- https://www.machiningdoctor.com/charts/metric-thread-charts/#standard-iso-metric-series
-- https://www.machiningdoctor.com/calculators/threading/
-- ![image.png](../assets/image_1707953091003_0.png)
--
-- ![image.png](../assets/image_1707953135097_0.png)
--
\ No newline at end of file
diff --git a/pages/Up and Down.sync-conflict-20250817-085605-UULL5XD.md b/pages/Up and Down.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index c6bbd39..0000000
--- a/pages/Up and Down.sync-conflict-20250817-085605-UULL5XD.md	
+++ /dev/null
@@ -1,5 +0,0 @@
-tags:: [[article]]
-Source:: #NewYorkerMagazine
-
-- ![Up and Then Down  The New Yorker.pdf](../assets/Up_and_Then_Down_The_New_Yorker_1707145419344_0.pdf)
-	- Article about elevators
\ No newline at end of file
diff --git a/pages/Wacom CTE-440.sync-conflict-20250817-085628-UULL5XD.md b/pages/Wacom CTE-440.sync-conflict-20250817-085628-UULL5XD.md
deleted file mode 100644
index 143071e..0000000
--- a/pages/Wacom CTE-440.sync-conflict-20250817-085628-UULL5XD.md	
+++ /dev/null
@@ -1,4 +0,0 @@
-- Wacom Graphire4 4x5 USB Tablet
-	- 512 levels of pressure sensitivity
--
--
\ No newline at end of file
diff --git a/pages/Workout Summary.sync-conflict-20250817-085613-UULL5XD.md b/pages/Workout Summary.sync-conflict-20250817-085613-UULL5XD.md
deleted file mode 100644
index 32be1b8..0000000
--- a/pages/Workout Summary.sync-conflict-20250817-085613-UULL5XD.md	
+++ /dev/null
@@ -1,56 +0,0 @@
-query-sort-by:: page
-query-table:: true
-query-sort-desc:: true
-#+BEGIN_QUERY
-{
-:title \"Dead Lifts\"
-:query [
-  :find (pull ?b [*])
-  :where
-    [?b :block/refs [:block/name \"dead\"]] ;; Find blocks referencing [[dead]]
-    [?b :block/properties ?props]
-
-    [(get ?props :sets) ?sets]  ;; Find the \"sets\" property
-    [(get ?props :reps) ?reps]  ;; Find the \"reps\" property
-    ;; Parent check: Exclude blocks whose parent has a :template property
-    [?b :block/parent ?parent]              ;; Find parent block
-    (not [?parent :block/properties ?parent-props]
-           [(get ?parent-props :template) ?template])  ;; Exclude if parent has :template property
-]
-}
-#+END_QUERY
-
-- query-table:: true
-  #+BEGIN_QUERY
-  {
-  :title "Pullups"
-  :query [
-    :find (pull ?b [*])
-    :where
-      [?b :block/refs [:block/name "pull-up"]] ;; Find blocks referencing [[dead]]
-      [?b :block/properties ?props]
-      [(get ?props :sets) ?sets]  ;; Find the "sets" property
-      [(get ?props :reps) ?reps]  ;; Find the "reps" property
-  ]
-  }
-  #+END_QUERY
-- query-table:: true
-  query-sort-by:: page
-  query-sort-desc:: true
-  #+BEGIN_QUERY
-  {
-  :title "Front Squat"
-  :query [
-  :find (pull ?b [*])
-  :where
-    [?b :block/refs [:block/name "front squat"]] ;; Find blocks referencing [[dead]]
-    [?b :block/properties ?props]
-   [(get ?props :sets) ?sets]  ;; Find the "sets" property
-    [(get ?props :reps) ?reps]  ;; Find the "reps" property
-    ;; Parent check: Exclude blocks whose parent has a :template property
-    [?b :block/parent ?parent]              ;; Find parent block
-    (not [?parent :block/properties ?parent-props]
-           [(get ?parent-props :template) ?template])  ;; Exclude if parent has :template property
-  ]
-  }
-  #+END_QUERY
\ No newline at end of file
diff --git a/pages/Workout Templates.sync-conflict-20250817-085606-UULL5XD.md b/pages/Workout Templates.sync-conflict-20250817-085606-UULL5XD.md
deleted file mode 100644
index 3871770..0000000
--- a/pages/Workout Templates.sync-conflict-20250817-085606-UULL5XD.md	
+++ /dev/null
@@ -1,34 +0,0 @@
-- [[Workout]] A
-  template:: Workout A
-	- [[KB - OH Press]]
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Dead]] (weight) 8x3
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	- [[KB - split squat]] (weight) 4x10
-	  weight:: 52
-	  sets:: 4
-	  reps:: 10
-	- [[Pull-up]] 4x2
-	- [[FatGripz]] (134 )45 : 5x20sec
-	- [[ClubPinch]] 25# : 40 secs right - 20 secs left
-- [[workout]] B
-  template:: Workout B
-	- [[KB - swing]]
-	- [[Front squat]]
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	- [[Bench]]
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	- [[Underhand Barbell Row]]
-	  weight:: 242
-	  sets:: 8
-	  reps:: 3
-	-
-- [[Dead]] test
\ No newline at end of file
diff --git a/pages/ZeroCopy-DSMS%3A A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs.sync-conflict-20250817-085615-UULL5XD.md b/pages/ZeroCopy-DSMS%3A A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs.sync-conflict-20250817-085615-UULL5XD.md
deleted file mode 100644
index 395cd72..0000000
--- a/pages/ZeroCopy-DSMS%3A A Zero-copy, CPU-efficient Serverless Architecture using Distributed Shared Memory and SmartNICs.sync-conflict-20250817-085615-UULL5XD.md	
+++ /dev/null
@@ -1,49 +0,0 @@
-- ![729.pdf](../assets/729_1725987698704_0.pdf)
-- **Review**
-	- **Technical Innovation **
-	  * [ ] 1 - Routine work, untested technical work or impractical idea
-	  * [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-	  * [ ] 3 - Good technical work with some novel features described
-	  * [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-	  * [x] 5 - Clearly a breakthrough with significant technical innovation
-	- **Business Impact**
-	  * [ ] 1 - Impractical idea; limited business value
-	  * [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-	  * [ ] 3 - Moderate business impact that merits further assessment
-	  * [x] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-	  * [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-	- **Clarity of Presentation**
-	  * [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-	  * [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-	  * [ ] 3 - Understandable but lacking some relevant information
-	  * [ ] 4 - Clear and logical; some important information is missing or unclear
-	  * [x] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-	- **Overall Recommendation**
-	  * [ ] 1 - Reject
-	  * [ ] 2 - Weak Reject
-	  * [ ] 3 - Weak Accept
-	  * [ ] 4 - Accept
-	  * [x] 5 - Strong Accept
-	- **Suggested Presentation Style**
-	  *What type of presentation do you recommend for this submission?*  
-	  * [x] Formal Session
-	  * [ ] Poster Session
-	  * [ ] Not recommended for presentation
-	- **Favorite**
-	  * [ ] No
-	  * [x] Yes
-	- **Reviewer Confidence**
-	  * [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-	  * [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-	  * [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-	  * [ ] 4 - Confident - I have considerable confidence in my review and understanding of this work
-	  * [x] 5 - Very Confident - I am confident in my review and understanding of the work
-	- **Comments for the Authors**
-	  *Provide constructive comments to the author(s).*
-		- The author(s) outline one the key challenges in serverless architectures such as Knative - network latency introduced by inefficient network stacks. The solution described uses several techniques including local zero-copy data sharing, RDMA for inter-node sharing and DPU offload to acheive significant reductions in both CPU load and latency.
-		- This is a very well laid out paper and does an excellent job of describing both the problem space and the proposed solution. I think showing specific experimental data/metrics to show the actual gains would greatly enhance the paper.
-		-
-	- **Comments for the Program Committee (authors will not see these comments)**
-	  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-		- <PLACEHOLDER>
--
\ No newline at end of file
diff --git a/pages/apob.sync-conflict-20250817-085621-UULL5XD.md b/pages/apob.sync-conflict-20250817-085621-UULL5XD.md
deleted file mode 100644
index 6110653..0000000
--- a/pages/apob.sync-conflict-20250817-085621-UULL5XD.md
+++ /dev/null
@@ -1,26 +0,0 @@
--
-	- Attia Interview
-	  {{video https://www.youtube.com/watch?v=-OxvLbjMP_o}}
-	  collapse:: true
-	  collapsed:: true
-		- {{youtube-timestamp 0}} so let's talk about like the number so the LDL I sorry the apob number because like if most people go to a standard lab and they measure their apob there's a reference range and it says you know okay if you're less than 80 milligrams per deciliter you're excellent then you're okay yeah um where does that number come from and you know what like is has anyone measured apob levels across the lifespan do we know like is there a correlation with apob levels and the beginnings of atherosclerosis has someone done those studies you know that sort of thing yeah so the reference ranges are purely uh populationbased um distribution questions so every lab will have a different way of doing this but a general uh you know sort of philosophy for labs is you know let you know so for the lab we use and by the way we completely ignore these reference ranges they're but they're there we can't avoid them there and we explained to our patients that we're going to
-		- {{youtube-timestamp 61}} editorialize on top of them but you know the Reference Lab we use we'll say APO B below 80 is wonderful well 80 just happens to be the 20th percentile of the population it will say 80 to 100 is intered or 80 to 120 it says is intermediate risk and above 120 is very high risk so in for the lab we use we know that 80 is the 20th percentile uh 120 is the 80th percentile or the 60th percentile I can't remember um so it's it's literally just putting you up against to population distribution and that's that's it now our philosophy on apob is completely different and um as you may recall I write I devote actually quite a bit of real estate to this in the book because I think it is such an important concept and it is in my opinion certainly top three failures of medicine 2.0 is in failing to appreciate the point I'm about to make um which is that once you understand the cause Al it of apob meaning once you understand that apob is not just associated with
-		- {{youtube-timestamp 125}} cardiovascular disease but it's causally linked to it meaning it causes ascvd to get into this discussion about managing 10year risk thinking about being in this percent versus this percent makes no sense when you have causal things that cause disease you eliminate them and the analogy I use is cigarettes with lung cancer so no nobody disputes that cigarettes are causally linked to lung cancer they are it's as clear as you know Tuesday follows Monday but people forget that you know causality doesn't mean everybody who smokes will get lung cancer and it doesn't mean that every person with lung cancer um smoked so you you don't need to be necessary and sufficient necessary or sufficient to still be causal but our approach to patients who smoke is very clear which is Never Smoke and if you do smoke stop immediately do we look at people who smoke and say well once your 10-year risk of lung cancer reaches this threshold we're going to tell you to
-		- {{youtube-timestamp 192}} stop smoking or once your pack year smoking is above the 50th percentile or the 80th percentile we're going to tell you to stop absolutely not you immediately eliminate smoking and so similarly it makes no sense that we would look at a causal driver of asbd in the case of apob and kind of take an approach of well being at the 20th percentile or the 30th percentile the 40th percentile is acceptable none of those things really make sense you have something that is causing the disease you should eliminate it as soon as possible because it is an area under the curve problem so atherosclerosis begins at Birth um when you do autopsies on people who are very young in fact I in the book include a photo of a a guy who you know a man I forget I think maybe 26 years old who was a victim of a homicide or something so an completely unrelated death um but you look at the autopsy sections of his coronary arteries I mean he already had very Advanced
-		- {{youtube-timestamp 253}} atherosclerosis now it wasn't clinically relevant it wasn't going to kill him anytime soon but the point is this is a disease that takes decades to progress and one of the biggest drivers of it in addition to things like high blood pressure and smoking and insulin resistance is apop so to be able to take that off the table sooner rather than later is going to has has certainly has the potential to take um atherosclerosis off its pedestal at the top of the uh list of killing and so what do you um I mean take you obviously can't take it off the table completely right we need a be but what well so so you do so so let's think about it yeah so so let's start with what we know apob Rises with age right um we don't really know there are probably a lot of little reasons um so there are you know endocrine changes insulin resistance um sence that you know might involve the uh decreased uh life of LDL receptors there there's no clear reason actually what
-		- {{youtube-timestamp 327}} about so you're talking about clearance versus synthesis and I remember our mutual friend Ron Krauss like I've had you know many conversations with him I did my postc down the hall from his lab right um and I remember him telling me that you know apob you're you're basically your liver is constantly producing it you're making vldl just just churning it out right no just going going and we also make LDL denovo by the way right yeah there's a denovo pathway plus the vldl to LDL pathway but that you know the the the thing is is that you know he was saying well from an evolutionary perspective um you're you're making this vldl because as you mentioned you know it's transporting things throughout the body to other organs right cholesterol Tri triglycerides fatty acids it's also transporting and this is where I was so intrigued inflammatory protein so cyto ctive protein also are being transported through vldl now that was important pre
-		- {{youtube-timestamp 386}} antibiotics pre everything that we do now to combat you know infectious disease and viruses and bacteria parasites whatever um but before that time that vldl did serve that purpose too and that's why he thinks you know it's kind of a relic left over where the reason why we're constantly making is because it's a very large protein in size it's like tens of millions of like the the unit versus like 50,000 or something it's very big and so it takes time to make it um and so I was the you know I was thinking well like inflam also does make it go up even further at the level of synthesis I don't know exactly the the clearance you know how it it's regulating clearance but do you think the aging process is mostly affecting the clearance of it or my intuition is yes my intuition is that it's it's it's primarily impacted on the clearance level which is going to be again some facet of ldlr ldlr beating LDL receptor so is it we are making less
-		- {{youtube-timestamp 445}} of them they are surviving less uh the proteins that you know and and that can basically done there there are many ways to regulate that process but that that's my intuition is it's less a confirmational change in the ldlr and more a number of them and or uh A reduced amount of time that they stay present one thing I'll add on The evolutionary front you know I had a guy named John kelin on my podcast uh a few months ago and he he proposed a really interesting idea which completely makes sense evolutionarily which you you could argue sort of like we don't really need apob like this is the other thing like most species don't have apob they don't require LDL but how I mean they have cholesterol but they don't they don't they don't require transporting all these you know you can do it with HDL you can transport everything with HDL yeah okay yeah they don't need the LDL but I thought HDL was always going in reverse like it was bringing everything back to no it's
-		- {{youtube-timestamp 505}} actually much more complicated I mean in US LDL is doing the majority of what's called reverse cholesterol transport so RCT which is kind of like the good movement of cholesterol you sort of think of the bad movement as taking cholesterol into the arteries the good movement is taking it back to the liver in US LDL is doing the majority of that so hdls are typically transferring their cholesterol to ldls and ldls are bringing them back to the liver um but John made an interesting point right which is that you know in in sort of following up on what you said The evolutionary cost of making cholesterol is enormous uh I mean it's a very labor intensive step right I I can't remember the number of atps that are required to make a molecule of cholesterol but it's in the tens right like it could could be 40 or something to that effect and so we evolved to have a system that prioritized having a lot of cholesterol being able to keep a lot of it around um
-		- {{youtube-timestamp 564}} because again this was an energy conserving system now this serves us no benefit today because to we can make plenty of it and we are we are in an energy abundant environment which we were not in you know hundreds of thousands of years ago and so this is a bit of an unfortunate vestage of our past much in the way that a lot of the things that lead to insulin resistance are a vestage to things that were once very valuable uh I mean the things that allowed us to LEAP up out of the swand with our swamp with big brains was our primarily our capacity to store excess energy in a way that even primates can um again served us really well until 150 years ago and I think the same is probably true of of cholesterol and apob so going back to your question how much apob is enough well it turns out you don't really need any of it to be perfectly fine so if you look at a child they're born with an LDL cholesterol or apob level typically below 20 milligrams
-		- {{youtube-timestamp 620}} per deciliter so a kid if you think about it has the greatest need for growth right like so you think about the cholesterol demand of myelinating the entire central nervous system all of the enormous uh explosion of steroidal tissue all of these things are done with lipoprotein levels that are incredibly low again what we call physiologic levels of LDL cholesterol and apob are on the order of 10 to 30 milligrams per deciliter and yet there are no negative consequences to such low levels of that lipoprotein burden and it's only when we get you know we become teenagers and in our 20s that we start to see those numbers go up and again that's really just reflected by a reduction in clearance than some need for additional LDL we don't have it the majority of what we need is actually you know before the age of 20 do you think uh so like if you were to then estimate or speculate a level of apob that you could say safely well I guess there's two things
-		- {{youtube-timestamp 686}} one you're not going to die of atherosclerosis if you have you if you maintain a level below yeah so Peter Libby um from the Brigham who's one of the authorities on this topic has has argued uh and I referen him in my book that if you had an apob level below about 30 milligrams per deciliter 20 to 30 milligrams per deciliter it wouldn't be possible to develop atherosclerosis what about not dying from AOS like what about like if it's the if it's the major cause of death globally yep and let's say like what it takes to get down to 30 probably is pretty aggressive yeah most people cannot get down to 30 without without a pharmacologic intervention yeah y do you think that you would would die of atheroslerosis if you had you know if you're at 60 60 well it comes down to a couple of other things so the first thing is how long are you at 60 so if you say I've never exceeded 60 that's very different from saying hey I showed up and I was at
-		- {{youtube-timestamp 750}} 120 and you now lowered me to 60 so again I think of you know I imagine like everybody walks around and you've got a graph that on the x- axis is time and on the Y AIS is AP B and you have a curve and you want to figure out what the area under that curve is and that we want to minimize the area under that curve so if if if you took exactly so if you took so again very similar to smoking right we talk about risk in pack years of smoking so if a person smokes a pack a day for 20 years or two packs a day for you know 10 years you know you have a way of kind of comparing Apples to Apples on those things so to have a lifetime ceiling of 60 would also be a very very low-risk individual 60 milligrams per deciliter is about the fifth percentile at the adult population level so then that comes back to my question Sor one across the lifespan when like wait when do you start measuring this like people aren't measuring their apob in their you know
-		- {{youtube-timestamp 814}} teenage or 20 yeah I mean I would argue we should be but I want to go back and say one other thing about your question um which I should have mentioned earlier which is it also depends on other risk factors so there are really four big things that are driving risk causally apob is one insulin resistance is one hypertension is one and smoking is one those are the Big Four so you have to take everything we're saying on the apob front and acknowledge that those other things are also causally linked to asbd so again it's it's a difficult situation to imagine but it's certainly at least theoretically plausible you have somebody whose apob is at 60 but they have uncontrolled hypertension type 2 diabetes and they smoke I mean you could certainly arrive at that situation pharmacologically you're probably not going to arrive at that situation naturally um would I say that that person is free clear no I wouldn't so we you know at the outset I
-		- {{youtube-timestamp 873}} mentioned how the you know the downside of talking about asbd is the number one killer I mean it's you know in fact when you talk about it globally the gap between asbd and cancer is even bigger it's like 19 million people annually to 12 or 13 million for cancer I mean it's an enormous difference um but the good news is our understanding mechanistically of what drives this is so clear and our tools for prevention are some of the best and most benign okay so let's say that um a person is relatively healthy you know they're communed exerciser they're not insulin resist I do want to talk about hypertension and insulin resistance but okay healthy generalized quote unquote healthy person right um wants to lower their apob they want to try everything through diet through lifestyle and you mentioned there are some major lifesty dietary factors that can increase AP so let's talk about those what are the major so the big two are anything that
-		- {{youtube-timestamp 933}} contributes to insulin resistance so we'll start with that and that does so um mostly through the vldl triglyceride pathway so we talked earlier about it how there are really two ways we make LDL we make LDL directly we but most of the LDL is made through vldl so if you're exporting a lot of vldl what you're doing is both making a lot of that lipoprotein but you also have a lot of triglyceride in it now something I didn't mention a moment ago that's worth restating or stating in the first place the LDL is C carrying around both cholesterol and triglyceride and the more cholesterol there is all things equal the more LDL you need but the same is true with triglyceride so the first mechanism in which we see a very clear relationship between diet and apob is the higher the burden of triglycerides the higher the burden of apob to State this another way if you take two people who have the exact same level of LDL cholesterol in the same total
-		- {{youtube-timestamp 998}} cholesterol but one has very high triglycerides and one has very low triglycerides the former is going to have a much higher apob and therefore be at a much higher risk of atherosclerosis because they have more cargo and therefore require more ships in the analogy of cargo being cholesterol and triglycerides and the ships being the lipoproteins so step number one is lower the triglyceride as much as possible and the triglyceride being low is an enormous proxy for insulin sensitivity so this is one of the important ways in which managing insulin resistance uh is is a key to keeping apob in check and of course there are other issues as well so insulin and glucose by themselves when elevated also create problems at the endothelial level which becomes another mechanism by which this is problematic um it's pretty clearly observed from a dietary pattern perspective that carbohydrate restriction is the most effective tool of triglyceride reduction
-		- {{youtube-timestamp 1061}} all carbohydrates I mean like vegetables fruits F yeah refined and starchy carbohydrates yeah so but that actually feeds really nicely into the next observation which is what's the next dietary pattern that impacts apob and that saturated fat consumption and the reasons for that are twofold so the first is that saturated fat directly impacts cholesterol synthesis now this is not true equally of all saturated fats but we don't really have great data on if certain saturated fats have a greater impact on cholesterol synthesis uh relative to others for example a c16 might be potentially more so than a c18 or a c19 but again what foods would you find a c16 version oh like a c16 would be more in I believe like a coconut oil or a palm oil or something like that also by the way that you would also see that more a c16 like a palmitate would be more of a synthes would be more of a saturated fat you see in response to insulin resistance so it actually be
-		- {{youtube-timestamp 1122}} a denovo saturated fat synthesis so um perhaps so so I think that's a big part of it I think cholesterol synthesis big part of it I think a bigger part of it might be that excess saturated fat inhibits this sterile binding the sterile regulatory binding protein in the liver that results in fewer LDL uh receptors being made so saturated fat therefore has two things that it's doing that are driving up apob and the susceptibility of this varies from different individuals so um I was on a ketogenic diet for 3 years I was not one of the people who seemed to suffer from this so even on a ketogenic diet where I was getting 80% of my calories from fat and probably half of that was saturated fat I did not have any sort of obnoxious increase in my apob or ldlc or any of these metrics similarly we have some patients who are on you know very low carb very high fat diets some of them have completely normal levels of lipids and some of them have lipids that go
-		- {{youtube-timestamp 1188}} absolutely Haywire so it's not entirely clear what the difference is but clearly there are different genes that will allow certain people to metabolize that saturated fat safely While others do not so I'm not in the camp that believes that um and there is an entire Camp of people who believe this that if you're on a low carb high fat diet and your apob and ldlc go through the roof it's it's not problematic I I don't believe that at all I think that that's a very bold claim and I would not be willing to play that game I think if your apob goes Haywire even if you're very insulin sensitive and even if you're in energy balance and all the other wonderful things that might come with your uh with your you know your enic diet I I think you have to pay very close attention to if your if your lipids get out of whack so those are basically your big manipulations dietary Wise It's the composition of fat the quantity and composition of fat and the dietary
-		- {{youtube-timestamp 1243}} choices that that address insulin sensitivity
\ No newline at end of file
diff --git a/pages/article - strength training benchmarks for cyclists.sync-conflict-20250817-085624-UULL5XD.md b/pages/article - strength training benchmarks for cyclists.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 90f41ac..0000000
--- a/pages/article - strength training benchmarks for cyclists.sync-conflict-20250817-085624-UULL5XD.md	
+++ /dev/null
@@ -1,96 +0,0 @@
-- ---
-  created: 2024-10-11T13:04:16 (UTC -04:00)
-  tags: []
-  source: https://www.trainerroad.com/blog/coach-chads-strength-training-recommendations-for-cyclists/
-  author: Jonathan Lee
-  ---
-- Strength Training Benchmarks for Cyclists - TrainerRoad Blog
-  
-  > ## Excerpt
-  > Cyclists, triathletes and all endurance athletes need strength training to be faster, stronger and healthier athletes. These are our recommendations.
-  
-  ---
-  To be a faster cyclist, you need to be a strong cyclist. Strength limitations are too commonly a performance limiter whether riders recognize it or not. These limitations also correlate strongly with bone deficiency and muscle atrophy in the lesser-used, ‘non-cycling’ muscles, so strength training should not be neglected.
-  
-  We’ve created a set of strength benchmarks that we feel should serve as strength goals for three different groups of cyclists. Rather than a strength training plan, remember, these are goals to strive for.
-  
-  To get started check out our article, [Strength Training Basics for Cyclists](https://www.trainerroad.com/blog/strength-training-basics-for-cyclists/), and use our [Strength Training for Cyclists Weight Calculator](https://www.trainerroad.com/strength-training-calculator?utm_source=TrainerRoad%20Blog&utm_medium=referral&utm_campaign=Strength%20Training%20Recommendations&utm_content=top-text-cta) to find out what weight you would need to use.
-- Strength That Makes You Faster
-  
-  We’ve assigned three levels to endurance athletes ascending from Level One (Basic strength requirements) to Level Two (Intermediate strength requirements) to Level Three (Advanced strength requirements). These requirements are based on our perception of the differing strength demands of particular cycling disciplines.
-  
-  Careful consideration has been given to the mass:benefit ratio, i.e., the performance benefit of added muscle mass related to the amount of work necessary to carry the added body weight. For example, the benefit of one added pound of mass seen by a criterium racer is likely to be greater than that seen by a pure climber. Consideration has also been given to the need for greater strength requirements during longer, multi-hour events.
-  
-  Adaptive Training
-  
-  **Get the right workout, every time** with training that adapts to you.
-  
-  [Check Out TrainerRoad](https://www.trainerroad.com/adaptive-training/)
-- Level Three (Sprinter)
-  
-  _Criterium Racers, Short Track Cross-Country Mountain Bikers, Gravity-Oriented Mountain Bikers, Enduro Racers, Cyclocross Racers, Track Sprinters_
-- Level Three – Men
-  
-  <table><tbody><tr><td><strong>Exercise</strong></td><td><strong>Prescription</strong></td><td><strong>Example Prescription (175lb/80kg)</strong></td></tr><tr><td>Deadlift</td><td>5 Reps 150% BW</td><td>260 lbs / 120 kg</td></tr><tr><td>Back Squat</td><td>5 Reps 125% BW</td><td>220 lbs / 100 kg</td></tr><tr><td>Bench Press</td><td>5 Reps 90% BW</td><td>165 lbs / 75 kg</td></tr><tr><td>Barbell Row</td><td>5 Reps 90% BW</td><td>165 lbs / 75 kg</td></tr><tr><td>Pull/Chin-Ups</td><td>Number of Reps</td><td>15 Reps</td></tr><tr><td>Military Press</td><td>5 Reps 55% BW</td><td>100 lbs / 45 kg</td></tr></tbody></table>
-- Level Three – Women
-  
-  <table><tbody><tr><td><strong>Exercise</strong></td><td><strong>Prescription</strong></td><td><strong>Example Prescription (135lb/60kg)</strong></td></tr><tr><td>Deadlift</td><td>5 Reps 105% BW</td><td>140 lbs / 65 kg</td></tr><tr><td>Back Squat</td><td>5 Reps 87% BW</td><td>120 lbs / 55 kg</td></tr><tr><td>Bench Press</td><td>5 Reps 65% BW</td><td>90 lbs / 40 kg</td></tr><tr><td>Barbell Row</td><td>5 Reps 65% BW</td><td>90 lbs / 40 kg</td></tr><tr><td>Pull/Chin-Ups</td><td>Number of Reps</td><td>5 Reps</td></tr><tr><td>Military Press</td><td>5 Reps 40% BW</td><td>55 lbs / 25 kg</td></tr></tbody></table>
-- Level Two (All-Rounder)
-  
-  _Cross-Country Mountain Bikers, Time Trialists, Rolling Road Racers, Cross-Country Marathon Mountain Bikers, Full-Distance Triathletes, Endurance Track Cyclists_
-- Level Two – Men
-  
-  <table><tbody><tr><td><strong>Exercise</strong></td><td><strong>Prescription</strong></td><td><strong>Example Prescription (175lb/80kg)</strong></td></tr><tr><td>Deadlift</td><td>5 Reps 100% BW</td><td>175 lbs / 80 kg</td></tr><tr><td>Back Squat</td><td>5 Reps 75% BW</td><td>130 lbs / 60 kg</td></tr><tr><td>Bench Press</td><td>5 Reps 55% BW</td><td>100 lbs / 45 kg</td></tr><tr><td>Barbell Row</td><td>5 Reps 55% BW</td><td>100 lbs / 45 kg</td></tr><tr><td>Pull/Chin-Ups</td><td>Number of Reps</td><td>10 Reps</td></tr><tr><td>Military Press</td><td>5 Reps 35% BW</td><td>60 lbs / 30 kg</td></tr></tbody></table>
-- Level Two – Women
-  
-  <table><tbody><tr><td><strong>Exercise</strong></td><td><strong>Prescription</strong></td><td><strong>Example Prescription (135lb/60kg)</strong></td></tr><tr><td>Deadlift</td><td>5 Reps 70% BW</td><td>95 lbs / 45 kg</td></tr><tr><td>Back Squat</td><td>5 Reps 50% BW</td><td>70 lbs / 30 kg</td></tr><tr><td>Bench Press</td><td>5 Reps 40% BW</td><td>55 lbs / 25 kg</td></tr><tr><td>Barbell Row</td><td>5 Reps 40% BW</td><td>55 lbs / 25 kg</td></tr><tr><td>Pull/Chin-Ups</td><td>Number of Reps</td><td>3 Reps</td></tr><tr><td>Military Press</td><td>5 Reps 20% BW</td><td>30 lbs / 15 kg</td></tr></tbody></table>
-- Level One (Climber)
-  
-  _Climbing Road Racers, Sprint Triathletes, Olympic Distance Triathletes, Half-Distance Triathletes, Gravel Racers, Gran Fondo Riders_
-- Level One – Men
-  
-  <table><tbody><tr><td><strong>Exercise</strong></td><td><strong>Prescription</strong></td><td><strong>Example Prescription (175lb/80kg)</strong></td></tr><tr><td>Deadlift</td><td>5 Reps 75% BW</td><td>130 lbs / 60 kg</td></tr><tr><td>Back Squat</td><td>5 Reps 50% BW</td><td>90 lbs / 40 kg</td></tr><tr><td>Bench Press</td><td>5 Reps 40% BW</td><td>70 lbs / 30 kg</td></tr><tr><td>Barbell Row</td><td>5 Reps 40% BW</td><td>70 lbs / 30 kg</td></tr><tr><td>Pull/Chin-Ups</td><td>Number of Reps</td><td>5 Reps</td></tr><tr><td>Military Press</td><td>5 Reps 20% BW</td><td>40 lbs / 20 kg</td></tr></tbody></table>
-- Level One – Women
-  
-  <table><tbody><tr><td><strong>Exercise</strong></td><td><strong>Prescription</strong></td><td><strong>Example Prescription (135lb/60kg)</strong></td></tr><tr><td>Deadlift</td><td>5 Reps 50% BW</td><td>70 lbs / 30 kg</td></tr><tr><td>Back Squat</td><td>5 Reps 35% BW</td><td>50 lbs / 20 kg</td></tr><tr><td>Bench Press</td><td>5 Reps 25% BW</td><td>35 lbs / 15 kg</td></tr><tr><td>Barbell Row</td><td>5 Reps 25% BW</td><td>35 lbs / 15 kg</td></tr><tr><td>Pull/Chin-Ups</td><td>Number of Reps</td><td>1 Reps</td></tr><tr><td>Military Press</td><td>5 Reps 15% BW</td><td>20 lbs / 10 kg</td></tr></tbody></table>
-- How to Use These Benchmarks
-  
-  Firstly, please remember these are subjective benchmarks that, if reached, we feel will qualify you as a sufficiently strong athlete.
-  
-  All benchmarks are relative to body weight. To remove the guesswork, use our [Strength Training for Cyclists Weight Calculator](https://www.trainerroad.com/strength-training-calculator). Pull-Up/Chin-Up recommendations are based on our personal views. When necessary, round the specific weight recommendations to the nearest five pound increment for practical purposes.
-  
-  Women’s benchmarks are based on 70% of men’s recommendations for lower body lifts. If you feel the need to adjust these further, please do! We want you to be training at the right intensity.
-  
-  All of these benchmarks are aimed solely at endurance athletes concerned with enhancing their endurance capabilities, improving their basic quality of movement in day-to-day life, decreasing their likelihood on crash-related injuries, and decreasing their odds of bone mass loss and related diseases as well as decreasing the rate of muscle loss that takes place with aging and/or disuse–these standards won’t stand up when leveled at dedicated strength athletes.
-  
-  Past Level Three requirements, we don’t see the benefit of added strength outweighing the penalty of added body mass and excess time spent training strength over endurance. In other words, the endurance performance returns diminish too far when strength training is emphasized too much.
-- How to Integrate Strength Training Into TrainerRoad
-  
-  The flexibility of TrainerRoad’s calendar makes it easy to plan your strength training workouts and account for its estimated TSS in your weekly data. You can set a custom schedule for your workouts to repeat after a certain number of days, add your strength training routine, and schedule a specific time for your workout so you can maximize both your endurance and strength gains.
-  
-  _Want to check out all the flexibility TrainerRoad’s calendar has to offer? [Check out more here.](https://www.trainerroad.com/cycling-training-calendar)_
-  
-  ![](https://www.trainerroad.com/blog/wp-content/uploads/2020/11/schedule-strength-training-1024x934.png)
-- Frequently Asked Questions
-- **Is this a strength training plan?**  
-    No. These are merely benchmarks. We recommend working with a competent strength training coach that is familiar with training endurance athletes in order to reach these goals.
-- **How do I figure out how much weight I need?**  
-    Use our [Strength Training for Cyclists Weight Calculator](https://www.trainerroad.com/strength-training-calculator)!
-- **When should I incorporate strength training during my training week?**  
-    Getting stronger and getting faster both require adequate recovery, so scheduling your strength training on recovery days is seldom a good idea. Performing your strength work later in the same day as your tougher endurance work allows you to reap better training benefits thanks to higher-quality recovery. Ideally, separate your strength training from your endurance training as much as possible within the same day. For example, perform an endurance workout in the morning, then perform your strength training as late in the day as possible (or vice versa) without negatively impacting your sleep.
-- **Do I have to wait until the off-season to start strength training?**  
-    No. Strength training is a year-round necessity if you want to maintain any strength gains you’ve established. Typically, the Base phase is the best time to maximize the volume of strength training (2-3x/week), the Build phase is a good time to transition into heavier lifting (2x/week), and the Specialty phase is the proper time to enter into maintenance training (1-2x/week).
-- **How much rest between sets?**  
-    In the interest of furthering strength with no concern for metabolic conditioning (you’ll get that on the bike), recovery between exercises should be thorough. Recovering for at least 3 minutes before repeating an exercise is sufficient when pursuing improvements in strength since it’s the minimum time necessary to adequately restore your [anaerobic](https://www.trainerroad.com/blog/the-aerobic-energy-system-what-it-is-why-its-important-and-how-to-train-it/) energy stores for another round of work.
-- **What if I’m stronger than these goals?**  
-    Then you’re already as strong as we deem necessary to perform well as an endurance athlete. This probably means that strength deficiency isn’t one of your performance limiters. Further gains are always at your discretion, but we strongly feel that they’re not likely to further enhance your endurance capabilities.
-- **I’m very bad at pull-ups, any tips?**  
-    The use of rubber bands like Rogue’s Monster Bands is a great option for anyone training alone. Another option for those training solo is the use of eccentric reps (negatives) or holds. Eccentric reps mean you’ll start with your chin above the bar and slowly descend to the bottom of the movement over the course of a few or several seconds. Holds start with your chin above the bar as well, but this time you simply hang there and resist gravity as long as possible. The use of a spotter to assist your pull-ups is another option.
-- **Should I split my exercise into different days? (Upper vs Lower, etc.)**  
-    Split routines are an excellent way to break up strength training, and they’re definitely an option, but they add another workout to your calendar and potentially absorb another possibility for recovery. But if your schedule accommodates a split routine, you can separate your exercises into pushing days & pulling days or upper body & lower body days.
-- **Can I do variations of any of these exercises? For example dumbbell bench press instead of barbell bench press?**  
-    Variations are always welcome and encouraged, especially if your gains have plateaued below your goal weights or reps. But if you’re looking to adhere to our particular movement/weight recommendations, variations should be used supplementally rather than as replacements for the exercises we’ve specified.
-- **Do I have to do all the exercises in the same session in order for it to count?**  
-    No. You can achieve all of your goal weights/reps on different days as long as they aren’t separated by an unreasonable length of time. Ideally, you’ll complete all of your goal weight/reps within the same week.
-  
-  **_For more cycling training knowledge, listen to [The Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist](http://www.trainerroad.com/podcast). New episodes are released weekly._**
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diff --git a/pages/birthdays.sync-conflict-20250817-085610-UULL5XD.md b/pages/birthdays.sync-conflict-20250817-085610-UULL5XD.md
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--- a/pages/birthdays.sync-conflict-20250817-085610-UULL5XD.md
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-- Tenae - January 4th
-- Leon - (1972?) January 8th
-- Kevin - January 10th
-- Alex ZB - January 26th
-- Elena - February
-- Mark Gilmor  - February 25th
-- Colin  - March 4th
-- Heather - March 4th
-- Carol - (1947) March 14th
-- Veronica - March 16th
-- [[Dad]] - (1951) April 10th
-- Leeanne - (1969?) May 9th
-- Kyle - August 1st
-- Sarah - (1981) August 22nd
-- Mum - (1948) September 12th
-- Annie - October 11th
-- Ina - October 13th
-- Aline - October 31st
-- Michael - November 2nd
-- Bronte - November 14
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diff --git a/pages/cholestrol.sync-conflict-20250817-085622-UULL5XD.md b/pages/cholestrol.sync-conflict-20250817-085622-UULL5XD.md
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--- a/pages/cholestrol.sync-conflict-20250817-085622-UULL5XD.md
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--
-- [[apob]]
--
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diff --git a/pages/contents.sync-conflict-20250817-085606-UULL5XD.md b/pages/contents.sync-conflict-20250817-085606-UULL5XD.md
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--
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diff --git a/pages/drawing.sync-conflict-20250817-085616-UULL5XD.md b/pages/drawing.sync-conflict-20250817-085616-UULL5XD.md
deleted file mode 100644
index 00d0194..0000000
--- a/pages/drawing.sync-conflict-20250817-085616-UULL5XD.md
+++ /dev/null
@@ -1,26 +0,0 @@
-- #Pens
-	- **22:36** [[quick capture]]: Pilot Parallel Pen [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=This%20is%20the-,Pilot%20Parallel%20Pen,-%2C%20also%20known%20as)
-		- **22:37** [[quick capture]]: Buy the pens (affiliate links)
-		  
-		  It comes in various sizes: 1.5mm, 2.4mm, 3.8mm, 6mm. I bought the 2.4 and 3.8 version, along with a Pilot Con-40 Converter (sold separately) for each. I filled them with my favorite drawing ink: de Atramentis Document Green Grey [Including link: https://fearlessbrush.com/](https://fearlessbrush.com/2024/01/27/pilot-parallel-pen-for-urban-sketching-scotland/#:~:text=Buy%20the%20pens,Document%20Green%20Grey)
-		- https://www.dickblick.com/products/pilot-parallel-calligraphy-pens/
-- DrawingTablets
-	- Current Tablet = [[Wacom CTE-440]]
-		- Active area (W x D) 127.6 x 92.8 mm (5.02 x 3.65 in)
-		- Physical size (W x D x H) 208 x 203.8 x 17.8
-	- Options
-		- Intuos (M)
-			- Amazon Cost: $119
-			- **Product Dimension (mm)** 264 x 200 x 8.8
-			- Active Area 216 x 135mm
-		- Intuos Pro (M)
-			- Amazon Cost: $304.95
-			- **Product Dimension (mm)** 338 x 219 x 8 mm
-			- Active Area  224 x 148 mm
-			  id:: 65c0fe78-185c-40e0-a959-2b533f1dfae0
-	-
-- [[Tangles]]
-  id:: 65c11db3-2540-4b3c-baa6-fa20357b787a
--
--
--
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diff --git a/pages/hls__Approach_to_refractory_gastroesophageal_reflux_disease_in_adults_-_UpToDate_1706911170550_0.sync-conflict-20250817-085623-UULL5XD.md b/pages/hls__Approach_to_refractory_gastroesophageal_reflux_disease_in_adults_-_UpToDate_1706911170550_0.sync-conflict-20250817-085623-UULL5XD.md
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+++ /dev/null
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-file:: [Approach_to_refractory_gastroesophageal_reflux_disease_in_adults_-_UpToDate_1706911170550_0.pdf](../assets/Approach_to_refractory_gastroesophageal_reflux_disease_in_adults_-_UpToDate_1706911170550_0.pdf)
-file-path:: ../assets/Approach_to_refractory_gastroesophageal_reflux_disease_in_adults_-_UpToDate_1706911170550_0.pdf
-tags:: [[GERD]]
-
-- Functional heartburn
--
--
-- Functional heartburn
-  hl-page:: 4
-  ls-type:: annotation
-  id:: 65bd88c7-1957-4b86-b2e7-a871f92a8932
-  hl-color:: yellow
-	-
\ No newline at end of file
diff --git a/pages/hls__Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0.sync-conflict-20250817-085608-UULL5XD.md b/pages/hls__Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0.sync-conflict-20250817-085608-UULL5XD.md
deleted file mode 100644
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+++ /dev/null
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-file:: [Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0.pdf](../assets/Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0.pdf)
-file-path:: ../assets/Data_Is_a_Toxic_Asset_-_Schneier_on_Security_1706920299634_0.pdf
-tags:: [[security]]
diff --git a/pages/hls__alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and_1707335925104_0.sync-conflict-20250817-085617-UULL5XD.md b/pages/hls__alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and_1707335925104_0.sync-conflict-20250817-085617-UULL5XD.md
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+++ /dev/null
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-file:: [alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and_1707335925104_0.pdf](../assets/alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and_1707335925104_0.pdf)
-file-path:: ../assets/alnouri-et-al-2020-histamine-sensitivity-an-uncommon-recognized-cause-of-living-laryngopharyngeal-reflux-symptoms-and_1707335925104_0.pdf
-
--
-- Foods rich in histamine include pickled and canned foods, matured cheeses, smoked meat products, shellfish, walnuts, beans, chocolate and other cocoa-based products, and alcohol
-  ls-type:: annotation
-  hl-page:: 2
-  hl-color:: yellow
-  id:: 65c52911-9631-4780-8669-1fedd6a83a00
-- Antihistamines inhibit these effects by targeting histamine receptors, either H1 or H2. H1 receptors are targeted typically in treating allergic reactions and mast cell–mediated disorders. H2 antihistamines are used to treat GERD and LPR because they reduce stomach acid by blocking H2 receptors in parietal cells of the gastric mucosa
-  ls-type:: annotation
-  hl-page:: 2
-  hl-color:: yellow
-  id:: 65c5292c-434c-4861-a6c6-5fa9fa08b5e7
-- It has been suggested that lack of diamine oxidase cause diminished histamine degradation and leads to the development of histamine sensitivity.9
-  ls-type:: annotation
-  hl-page:: 2
-  hl-color:: red
-  id:: 65c52942-57ee-48f5-a263-d5d54a99a5f9
-  hl-stamp:: 1707419972131
-	- hl-stamp:: 1707420006832
-	  hl-page:: 3
-	  ls-type:: annotation
-	  id:: 65c52961-65fc-414c-ade5-48e9b0a42d18
-	  hl-color:: red
-	  9. Wantke F, Gotz M, Jarisch R. The histamine-free diet. Der Hautarzt Zeitschrift fur Dermatologie, Venerologie, Verwandte Gebiete. 1993;44(8):512-516
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diff --git a/pages/hls__ctg201532a_1707079941062_0.sync-conflict-20250817-085630-UULL5XD.md b/pages/hls__ctg201532a_1707079941062_0.sync-conflict-20250817-085630-UULL5XD.md
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-file:: [ctg201532a_1707079941062_0.pdf](../assets/ctg201532a_1707079941062_0.pdf)
-file-path:: ../assets/ctg201532a_1707079941062_0.pdf
-
-- Non-acid reflux. Non-acid GER involves the reflux of gastric contents with a pH 44.13 Esophageal hypersensitivity involves the perception of “not-abnormal reflux,” which may include episodes of non-acid reflux; these may be influenced by the degree of esophageal distension and/or higher reflux volumes.7 Duodenogastroesophageal reflux (DGER) is the reflux of duodenal contents into the esophagus, which can potentially be diagnosed by measuring the bilirubin level in the refluxate, 13 although accurate measurement is problematic. Bile reflux is uncommon, accounting for only 10–15% of non-acid reflux
-  ls-type:: annotation
-  hl-page:: 3
-  hl-color:: green
-  id:: 65bff94f-c6f4-4d7e-b7f3-846f059c3db5
-- Rome criteria
-  ls-type:: annotation
-  hl-page:: 4
-  hl-color:: red
-  id:: 65bff973-502b-4ef6-94c6-2910b604a133
-- Extraesophageal symptoms. GERD symptoms can be divided into esophageal/typical symptoms, such as regurgitation and heartburn, or extraesophageal/atypical symptoms, such as globus, chronic cough, and/or hoarseness. The Montreal Consensus has acknowledged links between GERD and these extraesophageal symptoms; however, despite multiple epidemiological studies identifying a link, causality cannot be concluded. 
-  ls-type:: annotation
-  hl-page:: 5
-  hl-color:: purple
-  id:: 65bff9b3-a93b-490b-b6f9-12bf50fddd46
-- Esophageal pH monitoring. A widely available and accepted test for measuring esophageal acid exposure remains ambulatory pH monitoring.39,40 Prolonged (48–96 h) wireless pH monitoring as compared with the catheter-based systems increases the likelihood of detecting reflux disease in patients undergoing symptom evaluation
-  ls-type:: annotation
-  hl-page:: 6
-  hl-color:: blue
-  id:: 65bffa39-81f5-49d1-9ec2-e4ab3b214105
-- any data about its role in non-responders. However, it is
-  ls-type:: annotation
-  hl-page:: 8
-  hl-color:: blue
-  id:: 65bffaa1-3c7b-4554-82e9-7892f4f52b87
\ No newline at end of file
diff --git a/pages/homenetwork.sync-conflict-20250817-085619-UULL5XD.md b/pages/homenetwork.sync-conflict-20250817-085619-UULL5XD.md
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-- Wifi Networks #homenetwork
-	- | network | ip range | password | freq |
-	  |KiaOra|-|F1shAndCh1ps|-|
-	  |fbleagh2|-|farscape5|-|
-	  |fbleagh5|-|farscape5|-|
-	  |fbleaghISO|-|farscape5|-|
--
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diff --git a/pages/keto backpack foods.sync-conflict-20250817-085605-UULL5XD.md b/pages/keto backpack foods.sync-conflict-20250817-085605-UULL5XD.md
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-- Ghee (box,in meals)
-  Poweder heavy cream (45 cals per tsp)
-  Next thingy meals (2 = 1000 cals)
-  Coffee
-  Salami
-  Hard cheese
-  Kirkland trail mix
\ No newline at end of file
diff --git a/pages/morpheus.sync-conflict-20251023-155636-UULL5XD.md b/pages/morpheus.sync-conflict-20251023-155636-UULL5XD.md
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-- https://portal.hpsmart.com/us/en/print_plans?t1=29193acd-3985-4861-bdde-db99aa9c570d
-- Morpheus Links (From Adam)
-  id:: 681686f5-3024-4680-8b70-a7f8f7f07b85
-	- Reference Architecture for Morpheus: [https://morpheusdata.com/wp-content/uploads/2024/12/Morpheus-Reference-Architecture-7.0.x-v3.3-1.pdf](https://morpheusdata.com/wp-content/uploads/2024/12/Morpheus-Reference-Architecture-7.0.x-v3.3-1.pdf)
-	- Secure Software Development Lifecycles:
-		- [Source](https://hpe-my.sharepoint.com/personal/adam_lipscombe_hpe_com/_layouts/15/onedrive.aspx?id=%2Fpersonal%2Fadam%5Flipscombe%5Fhpe%5Fcom%2FDocuments%2FSecure%20Software%20Development%20Lifecycle%2Epdf&parent=%2Fpersonal%2Fadam%5Flipscombe%5Fhpe%5Fcom%2FDocuments)
-		- ![Secure Software Development Lifecycle.pdf](../assets/Secure_Software_Development_Lifecycle_1746453636941_0.pdf)
-	- Data encryption: [link](https://docs.morpheusdata.com/en/latest/getting_started/additional/encryption.html)
-	- The Morpheus/VME Ideas board for Private Cloud can be found here: [https://hpepmhcpce.ideas.aha.io/?project=HCPC0201](https://hpepmhcpce.ideas.aha.io/?project=HCPC0201)
-	- PAAS supported configurations: [https://docs.morpheusdata.com/en/latest/getting_started/installation/distributed/overview.html#supported-paas-offerings](https://docs.morpheusdata.com/en/latest/getting_started/installation/distributed/overview.html#supported-paas-offerings)
-- Stategic focus rather than tactical
-- Mopheus future plan (From Eric - May 2025)
-  id:: 6816870d-b7de-48ce-b3c0-397f3478aaba
-	- https://hpe.atlassian.net/wiki/spaces/HCCP/pages/3129936768/Morpheus+BMaaS+MVP+Plan
-	- ((68168763-e33d-48a5-8e96-2e175f9e67d3))
--
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diff --git a/pages/oswald.sync-conflict-20250817-085605-UULL5XD.md b/pages/oswald.sync-conflict-20250817-085605-UULL5XD.md
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index fe3b57c..0000000
--- a/pages/oswald.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,6 +0,0 @@
-- #address
-	- Manhattan Office
-	  80 Fifth Avenue, Suite 1205
-	  New York, NY  10011
-	  (212) 924-2121
-	  Fax: 212-924-2960 [Including link: http://www.stephenoswaldchiropractic.com/](http://www.stephenoswaldchiropractic.com/contact/#:~:text=Manhattan%20Office%0A80%20Fifth%20Avenue%2C%20Suite%201205%0ANew%20York%2C%20NY%20%C2%A010011%0A(212)%20924%2D2121%0AFax%3A%20212%2D924%2D2960)
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diff --git a/pages/pan temps.sync-conflict-20250817-085624-UULL5XD.md b/pages/pan temps.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 565c90e..0000000
--- a/pages/pan temps.sync-conflict-20250817-085624-UULL5XD.md	
+++ /dev/null
@@ -1,8 +0,0 @@
-- low heat 300 degrees F
-- medium heat 350-375 degrees F
-- high heat 425-450 degrees F
--
--
--
-- Steak - 325!
--
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diff --git a/pages/pce.sync-conflict-20250817-085605-UULL5XD.md b/pages/pce.sync-conflict-20250817-085605-UULL5XD.md
deleted file mode 100644
index 378b99e..0000000
--- a/pages/pce.sync-conflict-20250817-085605-UULL5XD.md
+++ /dev/null
@@ -1,56 +0,0 @@
-- PCE Contacts
-	- **WW PCE Leadership**
-	  Valerie Da Fonseca- WW PCE GTM Director
-	  Chris Smith- WW Hybrid Cloud Manager for PCE
-	-
-	- **PCE Initial Sizing and Pricing with SSET**
-	  Jamie Peters- GL Team
-	  Steve Showalter- WW Pre-Sales Team
-	  Andrew Park- WW Hybrid Cloud Solutions
-	-
-	- **PCE PCE Design and Cluster Design (If we can get Cloud Physics and RV Tool data)  **
-	  Paul Miedona- Lead PCE Compute Virtualization Architect
-	  Cecily Hodgson- Lead PCE Compute Virtualization Architect
-	-
-	- **PCE Edge Team**
-	  Uwe Scaefer- PCE Edge team Manager
-	  Faisal Hanif- PCE Edge lead
-	-
-	- **PCE for Equinix (Pre-Deployed Option and PCE in Equinix in General)**
-	  Stuart Stent- PCE for Equinix Technical Lead and Principal Architect
-	  Scott Thompson- PCE Colo Alliance Manager
-	  Doug Swain- WW PCE for Equinix Lead
-	-
-	- **PCE Product Management Team**
-	  Brandon Thomas- PCE Sr. Manager of PCE PM and leads our Hosted Trials and Try and Buy
-	  Dave Hawley- PCE Product Management Manager
-	  Samantha Jian-Pielak- Part of Dave’s team and can be engaged from a Product Management perspective
-	-
-	- **PCE Cloud Modules Team**
-	  David Fogaren- Cloud Modules Lead Architect and Networking layer 2 specialist. He will be engaged to review our final BOMs before we do any financial modeling
-	  Benedict Peyechu- He can also be engaged to review our final BOMs
-	- **PCE CTO Office Team- Strategists**
-	  Tariq Kahn- Lead for the CTO
-	  Jonathan Shephard- part of Tariq’s team and can be engaged if we have a strong qualified PCE opportunity to close
-	-
-	- **PCE A&PS Migration Lead**
-	  Kevin Clark- GL A&PS Migration Lead for PCE Migration
-	-
-	- **PCE Security Lead**
-	  David Quinlan- PCE Security lead if a client has questions on PCI DSS, SOC1, SOC2, ISO, etc.
-	-
-	- **PCE Networking**
-	  Divakar- He handles our PCE network layer 3 (above the top of rack switches)
-	  Mas Kato- NA Delivery Distinguished Technologist for PCE Networking. (Gets engaged in a stage 4A opportunity to bill against a qualified chance for PCE)
-	-
-	- **TOP of Rack Aruba Networking**
-	  Jeff Enters- Only required if you have a client requiring HPE to do their net new core networking in a Colo or Data Center (Nothing with PCE networking)
-	-
-	- **PCE Day 0 to Day 2 Activities (Build Process of the HW & SW)**
-	  Bobbi Gibson- PCE Day o to Day 2 lead
-	  Bryan Rose- NA PCE PMO Team Lead
-	-
-	- **PCE Financial Modeling**
-	  Kumar- Director of GL SA’s- Only engage this team when we are in stage 4A and require GLFQ financial modeling
-	  Grace Evans- Sr. Manager of GL SA’s
-	  Joe Lumino- Sr. Manager of GL SA’s
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diff --git a/pages/saddles.sync-conflict-20250817-085622-UULL5XD.md b/pages/saddles.sync-conflict-20250817-085622-UULL5XD.md
deleted file mode 100644
index 12a64e8..0000000
--- a/pages/saddles.sync-conflict-20250817-085622-UULL5XD.md
+++ /dev/null
@@ -1,8 +0,0 @@
-- my sait bone width = 12cm
--
-- SR Allroad Core Comp Men
-	- M/L -- too wide?
-	- S/M
--
-- Charge spoon
-	- (CHROMOLY RAILS) (140MM)
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diff --git a/pages/system collapse.sync-conflict-20250817-085627-UULL5XD.md b/pages/system collapse.sync-conflict-20250817-085627-UULL5XD.md
deleted file mode 100644
index a3abcff..0000000
--- a/pages/system collapse.sync-conflict-20250817-085627-UULL5XD.md	
+++ /dev/null
@@ -1,8 +0,0 @@
-tags:: [[murderbot]]
-author:: [[Martha Wells]]
-
-- summary
-	- #MB is on the same planet as [[Network Effect]], and after a battle with another virus infected bot the team learn the Barish-Estranza are trying to trick the settlers into handing over the rights to their colony and being forced into indentured servitude.
-	- The team learn of a splinter colony at the pole who are unaware of the virus and danger. #mb and team head to the colony to get ahead of the Corp.
-	- throughout the book #mb is suffering from PTSD blackouts and doesn't trust its effectiveness. it initially was redacting this from its journal, but later reads the audience in. at the end it decides it needs help but not from councellor.
-	-
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diff --git a/pages/underhand barbell row.sync-conflict-20250817-085617-UULL5XD.md b/pages/underhand barbell row.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index d6c2165..0000000
--- a/pages/underhand barbell row.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,19 +0,0 @@
-- ###1RM from 242lbs
-  100% 260 lbs
-  95%: 247 lbs
-  90%: 234 lbs
-  85%: 221 lbs
-  80%: 208 lbs
-  75%: 195 lbs
-  70%: 182 lbs
-  65%: 169 lbs
-  60%: 156 lbs
-  55%: 143 lbs
-  50%: 130 lbs
-- Plan (based on [[Sep 19th, 2024]] )
-	- **Week 0 – 4×4 @ 70% -- 182** [[Sep 26th, 2024]]
-	- Week 1 – 5×5 @ 75% (rep out on set 5)  - 195lbs [[Oct 3rd, 2024]]
-	- Week 2 – 5×4 @ 80% (rep out on set 5) - 208 [[Oct 10th, 2024]]
-	- Week 3 – 5×3 @ 85% (rep out on set 5) - 221 [[Oct 17th, 2024]]
-	- Week 4 – 4×4 @ 70% -- 182 (recalc after) [[Oct 24th, 2024]]
-	-
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diff --git a/pages/workout.sync-conflict-20250817-085624-UULL5XD.md b/pages/workout.sync-conflict-20250817-085624-UULL5XD.md
deleted file mode 100644
index 1b8e5ca..0000000
--- a/pages/workout.sync-conflict-20250817-085624-UULL5XD.md
+++ /dev/null
@@ -1,4 +0,0 @@
-- [[Workout Summary]]
-- [[Workout Templates]]
-- https://warmupcalculator.com/
-- ![image.png](../assets/image_1728666322009_0.png)
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diff --git a/pages/world war z.sync-conflict-20250817-085610-UULL5XD.md b/pages/world war z.sync-conflict-20250817-085610-UULL5XD.md
deleted file mode 100644
index e5daf13..0000000
--- a/pages/world war z.sync-conflict-20250817-085610-UULL5XD.md	
+++ /dev/null
@@ -1,9 +0,0 @@
--
-- "From 1973 onward, if nine intelligence analysts came to the same conclusion, it was the duty of the tenth to disagree."
-  author:: [[Max Brooks]]
-  source:: [[World War Z]]
-  id:: 65bd1f62-a8c1-47ba-a2e8-3fa22ae0bb38
-- “Turn on the TV,” he’d say. “What are you seeing? People selling their products? No. People selling the fear of you having to live without their products.”
-  author:: [[Max Brooks]]
-  source:: [[World War Z]]
-  id:: 65bd1e8d-8257-46fe-9d5c-ac42e8a5e6ea
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diff --git a/pages/”Energy-Aware Server Consolidation for Serverless Computing.sync-conflict-20250817-085617-UULL5XD.md b/pages/”Energy-Aware Server Consolidation for Serverless Computing.sync-conflict-20250817-085617-UULL5XD.md
deleted file mode 100644
index 4805e96..0000000
--- a/pages/”Energy-Aware Server Consolidation for Serverless Computing.sync-conflict-20250817-085617-UULL5XD.md	
+++ /dev/null
@@ -1,57 +0,0 @@
-- ![616.pdf](../assets/616_1729005527705_0.pdf)
-- **Review**
-  **Technical Innovation **
-  	* [ ] 1 - Routine work, untested technical work or impractical idea
-  	* [ ] 2 - Good work, not particularly novel, akin to a routine evolution of existing technologies
-  	* [x] 3 - Good technical work with some novel features described
-  	* [ ] 4 - Very innovative technical work that demonstrates clear thought leadership for HPE
-  	* [ ] 5 - Clearly a breakthrough with significant technical innovation
-  
-  **Business Impact**
-  	* [ ] 1 - Impractical idea; limited business value
-  	* [ ] 2 - Good work, but with limited direct or indirect business value, no clear path to capture business value+
-  	* [x] 3 - Moderate business impact that merits further assessment
-  	* [ ] 4 - Work will provide HPE with valuable and meaningful differentiation in the market
-  	* [ ] 5 - Clearly and significant impacts HPE’s business, opens new market opportunities
-  
-  **Clarity of Presentation**
-  	* [ ] 1 - Difficult to understand; confusing; incomplete description; very short
-  	* [ ] 2 - Hard to follow; uses unfamiliar terminology or acronyms; missing important data
-  	* [ ] 3 - Understandable but lacking some relevant information
-  	* [x] 4 - Clear and logical; some important information is missing or unclear
-  	* [ ] 5 - Very clearly described; logical flow; well supported with practical results and proof points
-  
-  **Overall Recommendation**
-  	* [ ] 1 - Reject
-  	* [ ] 2 - Weak Reject
-  	* [ ] 3 - Weak Accept
-  	* [x] 4 - Accept
-  	* [ ] 5 - Strong Accept
-  
-  **Suggested Presentation Style**
-  *What type of presentation do you recommend for this submission?*
-  	* [x] Formal Session
-  	* [ ] Poster Session
-  	* [ ] Not recommended for presentation
-  
-  **Favorite**
-  	* [X] No
-  	* [ ] Yes
-  
-  **Reviewer Confidence**
-  	* [ ] 1 - No confidence - I am not qualified to pass judgement on this submission
-  	* [ ] 2 - Low confidence - I do not have enough experience in this area to make a definitive decision on this submission
-  	* [ ] 3 - Somewhat confident - I have a reasonable understanding of this research area
-  	* [x] 4 - Confident - I have considerable confidence in my review and understanding of this work
-  	* [ ] 5 - Very Confident - I am confident in my review and understanding of the work
-  
-  **Comments for the Authors**
-  *Provide constructive comments to the author(s).*
-- The author(s) outline a challenge associated with FaaS/Container-based computing, where there is significant overprovisioning of resources both on a per process and cluster-wide scale. The solution proposed looks to provide a predictive scaling system (instead of the traditional load/reactive scalers).
-- I have to applaud the author(s) scientific and experimental approach to this problem - I found the experimental data in the evidence section fascinating, and it showed a healthly level if self-critique of the approach.
-- Overall I think the approach is sound and when coupled with sensible cool-down timers, lower limits, etc could provide significant benefits in large scale systems.
--
-- While the paper could be clearer, this is a good idea that deserves further exploration. I would be interested to see an exploration of how this services scales and any latency this may introduce.
-  **Comments for the Program Committee (authors will not see these comments)**
-  *Provide comments to the PC (if any) that should not be shared with the author(s).*
-  An interesting paper. I think the author(s) did a great job of balancing the amount of detail given about the proposal whilst providing significant space to the evidence section. I would love to see more papers that show significant evidence (where available) instead of the single paragraph most provide - can we update the submission guidance to encourage this?
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