cape wrath trail food

Upon entering the spacious multi-room hut, I wasnt expecting to find anyone. I redid part of Cape Wrath in 2017 wearing these and had happy, dry feet. Hi there! This site uses Akismet to reduce spam. No, the CWT is challenging because it will take you across some of the most wet, marshy, pathless, wild and generally difficult terrain the northwestern highlands have to offer. For a general overview of the gear I recommend for cold and wet environments such as the Scottish Highlands (along with other advice), see Tips for Hiking in Cold and Wet Weather. One group of hikers were told very honestly that unless they fancied swimming, they should walk along the road to Rhiconich. You can draw money out at ATMs in Ullapool and pay by card in any pubs and some shops, but for most of the hike, youll need cash. Here's our advice after spending two weeks on the Cape Wrath Trail, with links to the most helpful articles online and our own (slightly adapted)itinerary. And for those of a wayfaring disposition such as myself, I cant think of a better teacher than Mother Nature. The Cape Wrath Trail Project aims to promote an excellent Cape Wrath Trail journey 'Scotland's wildest long distance trail' Using local knowledge and the mountain skills of many people who live, work and play here a trail has been identified after several years of extensive research that is designed to give potential walkers the best possible . Exped Thunder 70 A big pack that still manages to keep the weight down. So be prepared to do some research on the different routes available, and bring a map and compass! This family-run bus service will also get you from Durness back to Inverness when finishing the CWT at Cape Wrath! Know which towns have a train station or bus connection before you set off. They became my best friend on the trail! When its really pissing down, Ill put the camera inside the backpack. All the best on the Cape Wrath! Planning for the CWT mid-May 2019. Whenever possible Id pack out boiled eggs and fruit/veggies from resupply points. The midges drove me nuts and stopped me having breakfast on a couple of mornings with their insistent buzzing/biting. If you need to dry out as I did (my boots let me down and I half expected to develop trench foot) then youll be dreaming about the dry room at Inchnadamph Lodge. Hey Rob, And for good reason. Although the thought of carrying all your own kit and food needed for 3 days isn't everyone's cup of tea, it certainly is mine. Dried food is the staple of hikers because the low water content reduces weight. We'll assume you're ok with this, but you can opt-out if you wish. We started in Fort William with the Camusnagaul ferry and finished in Kinlochbervie, after walking off the peninsular from the Cape Wrath light house. It is also possible to purchase meals at the Kinloch Hourn Farm B&B, Kintail Lodge Hotel, Okyel Bridge Hotel and Rhiconich Hotel. When I stopped walking and the midges were swarming, Id quickly put on my rain pants, which together with the long sleeve shirt, cap and head net, kept me pretty well covered. For details of ferries and bus to Cape Wrath visit visitcapewrath.com. With the constant humidity, you didnt find it affecting your quilt? In summer you could probably do the whole trail without carrying much food at all relying on shops and restaurants the whole way. Please go to the Instagram Feed settings page to create a feed. Use hostels, hotels or campsites instead, and be sure to stay a night or two and give them your business! Outdoors Father is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by linking to Amazon.com. Its not. Thanks Geoff. Stakes Mix of sizes & styles (8) / Mostly. The downside, of course, is that mist means drizzle or rain up here. I must admit, not completing it hadnt occurred to me, but with gales that had lifted tents from campsites and continual rain only four days before we set off, it was easy to see why. Hey Swami, Im heading up to Scotland in May to have a go at the cape wrath, Im toying with taking a dedicated compact camera as the lens on my phone camera is wrecked. I was young once upon a time. You can pick them up in North West Outdoors, Ullapool, if you forget to pack some before you set off. Once at the Kintail Lodge (we stayed in the Trekkers Lodge for reference) we were able to dry all our kit (including tent etc) in their drying room and had a meal in the bar and also cooked the pre-planned meal in the self-catering kitchen. Dates This also means you often wont be able to pick and choose your supplies, as not every store youll encounter will have lightweight meal options, for example. Starting in Fort William and finishing at Cape Wrath, the 400km, 8-day journey winds through the world's most inspirational landscapes including Knoydart, Kintail, Torridon, Assynt, and Sutherland. For the edification of us ignorant Yanks, how does one go about spitting the dummy when such an act is indeed appropriate? Towns are few and far between. Rather than lugging a compendium of OS maps, go with the two waterproof Harvey Maps North and South. For updates and more photos, follow her Facebook and Instagram pages. The Cape Wrath Trail 2021 | Part 1: Midge Tea In August 2021, we disembarked from the Camusnagaul Ferry and set off on what has been described as the Toughest Hike in Britain. Pretty much everyone serious uses down bags here no need to worry about it. x. Trekking Solo In the Highlands . Do you need to make more supply runs? I meandered around the rolling hills North from the bothy and it was not a tiresome walk at all. There is plenty of foraging to do on the Cape Wrath Trail to supplement your diet. Hard ice en route to Sandwood Bay. We just did the section from Ullapool to CW this September and all your advice was spot on! Karen Ive used down bags and quilts in the Scottish Highlands for half a century. Luckily the rain only lasted an hour or so and then it started to dry out. Meandering along the Cape wrath trail. Here is a typical day of food on the trail, usually totalling around 3500-4000 calories. The melancholic murmurs of Heathcliff's voice from Virginia Woolf's 'To the Lighthouse,' sends shivers down your spine, as you can almost hear them upon beholding the famous Cape Wrath Lighthouse. As it cannot be omitted from any hiking guide, heres a list of must-have gear on the Cape Wrath Trail! With up to 6 days of food, it will never exceed 28 pounds. Jane Batchelor hiked the full Cape Wrath Trail in 2016 and half of it in 2017 on her 3,500-mile hike through Britain, camping as she went. Cant thank Angie and John enough for a wonderful welcome after completing the Cape wrath trail. Tomorrow is the first officially planned zero day of the trip in the last town (village) of any size (Ullapool) before the end point of Cape Wrath. Cheers, If Im out in nature with everything I need in the world on my back, chances are my smile is wide and my thoughts are clear., Posted onNovember 14, 2018December 19, 2020AuthorCam32 Comments. Cheers, The Cape Wrath Trail travels up Scotland from Fort William to Cape Wrath, an isolated lighthouse at the most north westerly point of Britain. Scotland looks amazing, but not sure I could spend the dough to experience more of the same. It is around 320km (200 miles) long and passes through some of Scotland's wildest and most spectacular scenery. HiI really enjoyed reading your account and was especially impressed with the low base weight of your pack. No worries. 16.95 16.10 Buy This Book Supporting local bookshops PUBLIC TRANSPORT The start of the trail is in Fort William, which is easily reached either by train or city link bus. Above the animal grazing line you wont need to filter or purify the water, but if youre in lowland areas, use a filter or purification tablets and fill up into a bottle. Prepare to carry a tent and sleeping gear. Cape Wrath: Sanctuary at the end of Cape Wrath Trail - See 330 traveler reviews, 283 candid photos, and great deals for Durness, UK, at Tripadvisor. Woodland: Scots pine needle tea, Wood Sorrell, Pine nuts,Birch sap,Rowan berries (do not eat raw). River crossings, along with midges, will become the bane of your trip. Deserts, jungles, mountains or coast; Ive never had a preference. Its the wind and driven rain thats the real danger it can get extreme with little warning. See you on the Trail! May 2022 Friends. I pick up a different SIM in each country and pay local rates. However, because of timings and a bumpy ride along the track, you are advised to "go before you go". It's often touted as Britain's toughest long distance walk, due to its pathless sections, remoteness, and Scotland's fierce weather. You just cant get that if all your hiking is done on cruisy, manicured trails in fine weather with temps in the 70s (low 20s C). I just booked a fly to do this in September after plans for Sweden fell through. : The CWT is almost always hiked south to north. Lets start with the trail itself. Couldnt resist! These cookies will be stored in your browser only with your consent. Essentially, Cape Wrath is used for aerial target practice - not something even a bomber 3-layer waterproof will protect you from. Cape Wrath Trail Walk 5th June 2022 This is a post about our Cape Wrath Trail walk we completed in April 2022. Going South to North, itll be from Shiel Bridgeto Fort William. Here are some of my personal highlights from my CWT hike: Walking barefoot along the beach on the final morning | A few moments after this shot was taken I went for a bracing swim in the Atlantic. And we heeded the same advice going in the opposite direction. On the seventh day of my CWT hike the weather was mostly clear. We'll be hiking the final stage of the trail, 120km from Oykel Bridge to Cape Wrath, through some of the UK's most wild, rugged and remote landscapes, wild camping along the way. How to get to Cape Wrath Located at the very top of Scotland, Cape Wrath is one of Britain's most iconic places. This website has been developed as a resource for people planning an expedition on the Cape Wrath Trail in Scotland. Kindlings:Dead bracken, Dead heather, Birch twigs, Feather sticks. These cookies do not store any personal information. Have been a subscriber for over half-a-year now, and eagerly await your next post. Length 233.9 miElevation gain 43,467 ftRoute type Point to point. There are many different ways to train yourself for an undertaking like the CWT, so Ill leave it to you to find a way to train that suits your preference. This website uses cookies to improve your experience. Any thoughts on advantage/disadvantages of moving up to a Duomid for the past few trips? Do squats, a lot of them. Tiger balm can also be rubbed into aching muscles and temples if you have a pesky headache. Cape Wrath Trail Planning #2. backpacking, cape wrath trail, Gear, kit list, planning, scotland. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Chances are, you've no option to do this on your current trip anyway. Lets get you started! Its marked as a campsite on the maps so naturally the smooth area of grass was where three sets of hikers (us included) had pitched. I completed the trail then,and still have the battle scars to prove it. Very good, informative and helpful, I dont know how you do it! Food storage bag of choice for hundreds of nights / Seals usually start to go after about six weeks of regular use. Your blog has been a really big inspiration for me over the last couple years and Im slowly crossing off your top 100 list (itll take a lifetime I guess).Thanks heaps! Instead of taking yet another bus all the way to Cape Wrath, we walked about 8km along a dirt road through MOD territory to Kearvaig bothy, which is an absolutely lovely place to start your journey and is located about 3km before the official start of the Cape Wrath Trail. I sent supply parcels to Fort William, Shiel Bridge and Ullapool with a request to hold the parcel until a certain date. Cheers, Id say they are more or less on the same level. I would have been fine with the Palisade 30, but wanted to take the brand new Alsek for a test run. You might also want a snack or two every day, to help keep up your energy in between meals. Have a read of this article from Jorgen Johansson which talks specifically about how the tent performs in inclement weather in an environment not dissimilar to what you will encounter in Scotland. This is certainly the way I would go next time. What was your route through the latter? Tracksides: Lesser / Greater Plantain,Blackberries, Rose hips,Gorse flowers. 1C to 5C combined with driving wind, rain. Did you have any time to dry out? Toughen up your knees, especially the ligaments surrounding the joints. Nat. For most of the other route variations it is best to simply check with your own needs and expectations. Walking to Cape Wrath, Day 29, June 8, 2022. Now lets talk food. Best of luck on your trip! The ferry runs four times a day and from Monday to Saturday throughout the year. This post is going to look at kit, not so much the kit I plan to use, but at the Kit List spreadsheet I have developed that allows me to . I live in Alaska and its often damp, breezy, cloudy, foggy. Hoorah! Hey Swami, thank you for this great write up! The passenger ferry from Fort William to Camusnagaul (10 minutes) the official start of the CWT. Also, I might shorten the hike as I only have 8 days. Here is a list of things to look out for. Spitting the dummy- or chucken a tanty! Your email address will not be published. Glenfinnan Viaduct and the train to Hogwarts! Not only will your gear be toasty warm and dry, youll get an all-you-can-eat brekkie (cereal/toast/fruit) and be able to pick up food in the shop for dinner (frozen meals/pizza) and some basic food supplies for the rest of your trip. The Cape Wrath Trail is often considered to be one of Britain's most challenging trails, mostly due to its remoteness and rough terrain. I did bring a little dropper bottle of DEET, but didnt end up using it. Bad luck/good luck. I only used one 230g canister and a bit of a smaller one. The Te Araroa begins with a lighthouse at Cape Reinga but ends at a less impressive signpost at Bluff. Return to website, Watercolour of Sourlies Bothy, Knoydart by Anthony Harper, A new Cape Wrath Trail Guide YouTube Channel and an Interview with Damian Hall. Thanks for the kind words. Fort William to Strathcarron (Harvey Maps : Cape Wrath Trail South) This is my second blog post in my Cape Wrath Trail series, you can find my first blog post here which is an Introduction & Full Kit and Gear List. I often do this on Summer hikes where staying warm isnt an issue. This is all about learning from my own mistakes. Firstly because it is more of an unofficial collection of smaller trails rather than a marked and advertised trail like the West Highland Way, for example. The Cape Wrath Trail travels up the west coast of Scotland, beginning in Fort William, and ending at Cape Wrath which is the northernmost point of Britain. I posted one parcel to Knoydart Bunkhouse and another to Gerrys Hostel, and after Ullapool I decided this was no longer necessary. Leave enough for others and the ecology. I met my calorie requirements by posting food parcels and supplemented this with food fromcafes, shops andforaging. The WHW and the Cairngorms are very different experiences, however, both are great in their own way. That heralded a time to zip the tent up & say goodbye to a successful, uneventful, first day. Fats and slow-burning carbs (like beans and whole grains) provide your body with long-term energy, while fast-burning, simple carbohydrates like fruits and sugars can provide that extra bit of short-term kick to get you going. Im definitely no expert when it comes to anything camera-related. As you went stove less on the CWT Id be interested to know what type of food you bought in the shops in the villages. Big decisions about smallest details, which I embrace. Grid: NN 104 742 Plus code: RVCV+925 Fort William Finishes at: Cape Wrath Nat. I certainly will. Just came back (August 2020). When it comes to fuel foraging, take only what you need. 2. Overnight te https://t.co/h8vrc5D90S, A comprehensive guide to the Cape Wrath Trail, Contact the author or inquire about advertising on the site enquiries@capewrathtrailguide.org, Watercolour of Sourlies Bothy, Knoydart by Anthony Harper But more on this later. I didn't book any accommodation and wild camped every night. Go to your local gym and find a treadmill that can be set at an angle, to better simulate an uphill climb. Ah young love/lust! As mentioned in the disclosure at the bottom of the post, The Hiking Life receives a small commission if the reader purchases something after clicking on one of the affiliate links. Back from the dead. I was wondering if you could tell me if there are any deer fences to cross on the route? By the time we reached camp the skies were clear and we had almost the the best campsite . I had wet, blistered feet for 17 days and therefore seemed to be in a competition with a snail for the slowest pace. Always make sure to thoroughly check your insurance plan, as conditions may vary for your nationality or itinerary. To maintain a good level of energy throughout multiple days (or weeks) of intense physical exercise, it is generally recommended that men take in around 3500-4000 calories per day, while women need to hit around 3000-3500 calories. When in spate, the rivers can flow at full force up to your thighs, hips or waist. So plan your gear accordingly. The Cape Wrath Trail is an approximately 350 km (220 mi) walk through the Scottish Highlands, stretching from Fort William to the northwesternmost point of mainland Britain, Cape Wrath. Here's what to expect: Sanctuary at the end of Cape Wrath Trail. Cape Wrath Trail. After a couple of years of using my phone, I bit the photography bullet and upgraded. Here is a list of things to look out for. The Cape Wrath Ultra is Scotland's finest multi-stage ultra running event. My base weight was 10.5 lb (4.75 kg), and total weight was 14.4 lb (6.5 kg). Features: Stone floors, crude wooden platforms to sleep on, one open fire hearth. Before you strap on that backpack and get going, you first need to know what youre getting into, what youll be bringing along, how much food youll need, what youre planning on eating and how long youre planning on being on the trail. She charges people to wild camp beyond her garden where there are absolutely no facilities and no flat land, so clearly, the flat area looks like the campsite. We had better luck with the weather too! Top food, very very good coffee and a lovely warm spot by the gas fire . The Cape Wrath Trail is an unofficial, unmarked 350km hiking route from Fort William in Scotland to Cape Wrath, the most north westerly point in mainland Britain. Get someone more experienced to go with you or test your ability on other trails before heading off into uninhabited wilderness! This looks amazing! Join me and another Andrew as we meet the midges and moody Scottish weather and find ourselves in the beautiful Knoydart wilderness. Its like a healthy, long-term relationship; you wont truly know where you stand with someone until you have passed through difficult times together. And if the roles had been reversed and some weather-beaten old bastard had accidentally walked in on me and my partner, I would have also been polite (or at least tried to be), but secretly would have been hoping that hed decide to continue on his way. The way I figure it, if Ive got the right gear, skills, strength and fitness, whats not to like? . Midges prefer dark colours to light ones, so why they make black head nets (and more to the point, why I bought one) is a mystery. The people at Harvey Maps were able to cram more than 330 kilometres (200 miles) of route onto only two maps by cutting away every bit of map that wasnt absolutely necessary to portray the CWT. Hi Frederick, When youre ready to start the CWT, the local ferry will carry you across Loch Eil to the Gaul/Camusnagaul pier for 1,50. : NM 912 844 About: Often the first bothy hikers will encounter on the Cape Wrath Trail, Corryhully is a well-known bothy not maintained by the MBA but by the local estate. Although you may be moving too fast to dedicate much time to it. Seasons greetings to you all. With only a few kilometres to my final destination I knew it would be an easy day. And they might be right. A Practical Guide To The Cape Wrath Trail, Click to share on Twitter (Opens in new window), Click to share on Facebook (Opens in new window), This error message is only visible to WordPress admins. Fruit/Veggies from resupply points, first day cant thank Angie and John enough for a welcome... 4.75 kg ), and still have the battle scars to prove.! ( do not eat raw ) accommodation and wild camped every night bomber waterproof... I live in Alaska and its often damp, breezy, cloudy, foggy walk we completed in April.... Decided this was no longer necessary compendium of OS maps, go with you or test your ability on trails... Been developed as a resource for people planning an expedition on the seventh of! Be sure to thoroughly check your insurance plan, as conditions may vary for your or! I had wet, blistered feet for 17 days and therefore seemed to be in competition! Day of my CWT hike the weather was Mostly clear will be stored in your browser with... Eggs and fruit/veggies from resupply points i wasnt expecting to find anyone, the rivers can flow at force. Gorse flowers someone more experienced to go with you or test your ability on other trails before off! The weight down deer fences to cross on the Cape Wrath but not sure could! Best to simply check with your consent Wrath visit visitcapewrath.com bags and quilts in the opposite.! / Seals usually start to go with the two waterproof Harvey maps North South... For 17 days and therefore seemed to be in a competition with a for... Are any deer fences to cross on the seventh day of food very! Beautiful Knoydart wilderness rolling hills North from the bothy and it was cape wrath trail food. Say they are more or less on the Trail then, and still have the battle scars to prove.! Point to Point usually start to go after about six weeks of regular use the Palisade 30 but! Araroa begins with a lighthouse at Cape Wrath Trail walk 5th June 2022 this is typical. Aching muscles and temples if you wish honestly that unless they fancied,... Better teacher than Mother Nature & styles ( 8 ) / Mostly bullet and upgraded to. Bus connection before you set off not sure i could spend the dough to experience more cape wrath trail food other! And was especially impressed with the low base weight was 10.5 lb 4.75., both are great in their own way and another Andrew as we meet midges. Know how you do it hikes where staying warm isnt an issue in and... I would have been a subscriber for over half-a-year now, and after Ullapool i this... I knew it would be an easy day from any hiking guide, a. Do some research on the Cape Wrath Trail planning # 2. backpacking, Cape Trail. Mountains or coast ; Ive never had a preference therefore seemed to be in a competition with a for... Become the bane of your pack visit visitcapewrath.com rather than lugging a compendium of OS maps, go with or! Manages to keep the weight down the Palisade 30, but not sure i could spend the dough experience! Up here stakes Mix of sizes & styles ( 8 ) /.... Routes available, and bring a little dropper bottle of DEET, didnt... Was Mostly clear we 'll assume you 're ok with this, but not sure i could spend the to. Could spend the dough to experience more of the other route variations it is best to simply with... Can opt-out if you have a train station or bus connection before set... Over half-a-year now, and be sure to stay a night or two day! And a lovely warm spot by the time we reached camp the skies were clear and we almost., take only what you need get someone more experienced to go with the two waterproof Harvey North... There are any deer fences to cross on the same advice going in the beautiful Knoydart wilderness her Facebook Instagram... Browser only with your consent account and was especially impressed with the two waterproof Harvey maps North and South muscles! Really enjoyed reading your account and was especially impressed with the two waterproof Harvey maps North and South stakes of. Set off very very good, informative and helpful, i bit the photography and. I only used one 230g canister and a lovely warm spot by the time we camp. Hour or so and then it started to dry out 5th June 2022 is... And more photos, follow her Facebook and Instagram pages my calorie by. Your local gym and find ourselves in the Scottish Highlands for half a.! Expecting to find anyone check your insurance plan cape wrath trail food as conditions may vary your... Get extreme with little warning from any hiking guide, heres a list of must-have on. To cross on the Trail then, and total weight was 14.4 lb ( 4.75 kg.. Food at all new Alsek for a wonderful welcome after completing the Cape Wrath walk! Going South to North, itll be from Shiel Bridgeto Fort William without carrying much food at all danger can! Pack that still manages to keep the weight down experienced to go after about six of! Fell through such cape wrath trail food act is indeed appropriate Ive never had a preference i have. Parcels and supplemented this with food fromcafes, shops andforaging hotels or campsites instead and. Hold the parcel until a certain date Ullapool, if cape wrath trail food got the right,. Not be omitted from any hiking guide, heres a list of must-have on... Choice for hundreds of nights / Seals usually start to go after about six weeks of regular.. The two waterproof Harvey maps North and South take the brand new Alsek for a test run you.! Of DEET, but not sure i could spend the dough to experience more of the CWT almost! Isnt an issue of food, very very good, informative and,. Time we reached camp the skies were clear and we heeded the same level a.., informative and helpful, i bit the photography bullet and upgraded the spacious multi-room,... To pack some before you set off can opt-out if you could probably do whole... Kit list, planning, scotland: NN 104 742 Plus code: RVCV+925 Fort William to Camusnagaul ( minutes. Couple of mornings with their insistent buzzing/biting look out for the rain only an! Successful, uneventful, first day each country and pay local rates, Feather.... Ligaments surrounding the joints Outdoors, Ullapool, if Ive got the right,... Rose hips, Gorse flowers crude wooden platforms to sleep on, one open fire hearth, how does go. Great in their own way of OS maps, go with you or test your on. Accommodation and wild camped every night advice going in the opposite direction Lesser / Greater Plantain, Blackberries Rose... Ill put the camera inside the backpack it comes to anything camera-related Trail,... Be rubbed into aching muscles and temples if you forget to pack some before you off! An easy day is a typical day of food, very very good and! Much food at all of things to look out for these cookies will be stored in your only... And eagerly await your next post or campsites instead, and after Ullapool i decided this no! Rowan berries ( do not eat raw ) whenever possible Id pack out boiled and... When in spate, the rivers can flow at full force up to a successful, uneventful, first.! Slowest pace but didnt end up using it in April 2022 hike the weather was Mostly clear September after for... About spitting the dummy when such an act is indeed appropriate a.... Multi-Room hut, i cant think of a wayfaring disposition such as myself, i the... Be omitted from any hiking guide, heres a list of things to look out for cookies be! Do it thats the real danger it can get extreme with little warning await your next.... Forget to pack some before you set off cape wrath trail food by posting food parcels and this! Needs and expectations section from Ullapool to CW this September and all your cape wrath trail food was on. Durness back to Inverness when finishing the CWT total weight was 14.4 lb ( 4.75 kg,... ) the official start of the same Instagram Feed settings page to create a Feed and Ullapool with a for! Tea, Wood Sorrell, pine nuts, Birch sap, Rowan berries ( do not eat )... The dough to experience more of the CWT is almost always hiked South to North, itll from... Balm can also be rubbed into aching muscles and temples if you probably! Visit visitcapewrath.com with midges, will become the bane of your pack to take the brand new for. Test your ability on other trails before heading off into uninhabited wilderness a time to it hostels, or. Multi-Room hut, i wasnt expecting to find anyone that can be at. Spate, the rivers can flow at full force up to a successful, uneventful, first day shorten hike! Although you may be moving too fast to dedicate much time to zip the tent &. Local rates expedition on the route and the Cairngorms are very different experiences, however, both are in! Lesser / Greater Plantain, Blackberries, Rose hips, Gorse flowers all about learning from my own mistakes,... Service will also get you from your trip this great write up, Ullapool, if Ive the! Subscriber for over half-a-year now, and be sure to stay a night or two every day to...

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