Polar Electro M400 User Manual
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Polar Electro M400 User Manual

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  • Page 1 M400 USER MANUAL...

  • Page 2: Table Of Contents

    CONTENTS Contents Polar M400 User Manual Introduction M400 H7 Heart Rate Sensor USB Cable Polar Flow App Polar FlowSync Software Polar Flow Web Service Get started Set Up Your M400 Set Up in the Polar Flow Web Service Set Up from the Device...
  • Page 3 Compatible sensors Polar H7 Heart rate Sensor Bluetooth® Smart Polar Stride Sensor Bluetooth® Smart Pairing Pair a Heart Rate Sensor with M400 Pair a Stride Sensor with M400 Pair a Mobile Device with M400 Pair Polar Balance Scale with M400...
  • Page 4 Weight Height Date of Birth Training background Maximum Heart Rate General Settings Pair and Sync Flight mode Button Sounds Button Lock Inactivity Alert Units Language Training View Color About Your Product Watch Settings Alarm Time Date Week's Starting Day Watch Face...
  • Page 5 Start a Session with Finish Time Estimator Functions During Training Take a Lap Lock a Heart Rate or Speed Zone Change Phase During a Phased Session Change Settings in Quick Menu Pause/Stop a training session After Training Training Summary on Your M400 Polar Flow App...
  • Page 6 Polar Flow Web Service Features Assisted GPS (A-GPS) A-GPS Expiry Date GPS Features Back to start 24/7 Activity Tracking Activity Goal Activity data Smart Coaching Training Benefit Fitness Test Before the test Performing the Test Test Results Fitness Level Classes Women Vo2max Running Index Short-term analysis...
  • Page 7 Women Long-term analysis Heart Rate Zones Smart Calories Smart Notifications (iOS) Settings M400 Phone Smart Notifications (Android) Settings Speed Zones Speed Zones Settings Training Target with Speed Zones During Training After Training Sport Profiles Cadence from the Wrist Polar Running Program...
  • Page 8 Follow your progress Polar Stride Sensor Bluetooth® Smart Pair a Stride Sensor with M400 Calibrate the Stride Sensor Manual Calibration Set Correct Lap Distance Set Factor Automatic Calibration Running Cadence and Stride Length Polar Flow App Polar Flow Web Service...
  • Page 9 Add a Sport profile Edit a Sport Profile Basics Heart Rate Training Views Syncing Sync with Flow App Sync With Flow Web Service Via FlowSYnc Caring for Your M400 M400 Heart rate sensor Storing Stride Sensor Bluetooth® Smart Service Important Information Batteries...
  • Page 10 Minimizing Risks When Training Technical Specification M400 H7 Heart Rate Sensor Polar FlowSync Software and USB Cable Polar Flow Mobile Application Compatibility Water Resistance Limited International Polar Guarantee Compliance Statement Compliance Statement Disclaimer...

  • Page 11: Polar M400 User Manual

    POLAR M400 USER MANUAL INTRODUCTION Congratulations on your new M400! Designed for enthusiastic exercisers, the M400 with GPS, Smart Coach- ing and 24/7 activity measurement encourages you to push your boundaries and perform at your best. Get an instant overview of your training straight after your session with Flow app, and plan and analyze your training in detail with the Flow web service.

  • Page 12: H7 Heart Rate Sensor

    See live, accurate heart rate on your M400 during training. Your heart rate is information used to analyze how your session went. Only included in M400 with heart rate sensor sets. If you bought a set that does not include a heart rate sensor, not to worry, you can always buy one later.

  • Page 13: Get Started

    M400, downloading the latest firmware and taking the Flow web service into use. If you’re in a hurry for your first run with M400, you can do a quick set up by entering the basic settings on the device, as instructed in Basic Settings.

  • Page 14: Set Up From The Device

    SET UP FROM THE DEVICE Plug M400 into your computer’s USB port or a USB charger with the cable that came in the box. Choose lan- guage is displayed. Press START to choose English.Your M400 is delivered with English only, but you can add other languages when doing the setup in the Polar Flow web service later.

  • Page 15: Charge The Battery

    "output 5Vdc" and that it provides a minimum of 500mA. Only use an adequately safety approved AC adapter (marked with "LPS", "Limited Power Supply" or "UL listed"). 1. Plug the micro USB connector into the USB port in the M400, and plug the other end of the cable into your PC.

  • Page 16: Low Battery Notifications

    A new training session cannot be started before charging M400. When the display is blank, the battery is empty and M400 has gone to sleep mode. Charge your M400. If the battery is totally drained, it may take a while for the charging animation to appear on the display.

  • Page 17: Time View And Menu

    TIME VIEW AND MENU LIGHT BACK START DOWN Illuminate the Exit the menu Confirm selec- Move through Move through display tions selection lists selection lists Return to the Press and Enter pre- Adjust a Adjust a selec- previous level hold to lock training mode selected ted value...

  • Page 18: Menu Structure

    Favorites TODAY'S ACTIVITY The daily activity goal you get from Polar M400 is based on your personal data and activity level setting, which you can find in the Daily Activity Goal settings in the Flow web service. Your daily activity goal is visualized with an activity bar. The activity bar fills up as you reach your daily goal.

  • Page 19: Diary

    • Finish time estimator: Achieve your target time for a set distance. Set the distance for your session and M400 will estimate the finish time of the session according to your speed. For more information, see Start a Training Session.

  • Page 20: Compatible Sensors

    Before taking a new Bluetooth Smart ® heart rate sensor or mobile device (smartphone, tablet) into use, it has to be paired with your M400. Pairing only takes a few seconds, and ensures that your M400 receives sig- nals from your sensors and devices only, and allows disturbance-free training in a group. Before entering an event or race, make sure that you do the pairing at home to prevent interference due to data transmission.

  • Page 21: Pair A Stride Sensor With M400

    There are two ways to pair a stride sensor with your M400: 1. Press START in time view to enter pre-training mode. 2. Touch your stride sensor with M400, and wait for it to be found. 3. The device ID Pair Polar RUN xxxxxxxx is displayed.

  • Page 22: Pair Polar Balance Scale With M400

    2. After a beep sound, the Bluetooth icon on the scale display starts flashing, which means that the con- nection is now on. The scale is ready to be paired with your M400. 3. Press and hold the BACK button for 2 seconds on your M400 and wait until the display indicates the pairing is complete.

  • Page 23: Settings

    Firmware update How to Update Firmware SPORT PROFILE SETTINGS Adjust the sport profile settings to best suit your training needs. In M400 you can edit certain sport profiles settings in Settings > Sport profiles. You can, for example, set the GPS on or off in different sports.

  • Page 24: Settings

    There are four sport profiles shown in the pre-training mode by default. In the Flow web service you can add new sports to your list, and sync them to your M400. You can have a maximum of 20 sports on your M400 at a time.

  • Page 25: Physical Settings

    PHYSICAL SETTINGS To view and edit your physical settings, go to Settings > Physical settings. It is important that you are precise with the physical settings, especially when setting your weight, height, date of birth and sex, as they have an impact on the accuracy of the measuring values, such as the heart rate zone limits and calorie expenditure.

  • Page 26: Maximum Heart Rate

    • Button lock • Inactivity alert • Units • Language • Training view color • About your product PAIR AND SYNC • Pair and sync mobile device Pair other device: Pair heart rate sensors or mobile devices with your M400.

  • Page 27: Flight Mode

    • Paired devices: View all the devices you have paired with your M400. These can include heart rate sensors and mobile devices. • Sync Data: Sync data with Flow app. Sync data becomes visible after you have paired your M400 with a mobile device.

  • Page 28: About Your Product

    ABOUT YOUR PRODUCT Check the device ID of your M400, as well as the firmware version, HW model and A-GPS expiry date. WATCH SETTINGS To view and edit your watch settings, go to Settings > Watch settings Watch settings you'll find: •...

  • Page 29: Watch Face

    When syncing with the Flow app and web service, the week's starting day is automatically updated from the service. WATCH FACE Choose the watch face: • Daily Activity (+ Date and time) • Your name and time • Analog • QUICK MENU QUICK MENU IN PRE-TRAINING MODE In pre-training mode, press and hold LIGHT to access the settings of the currently chosen sport profile:...

  • Page 30: Quick Menu In Pause Mode

    Timer. • Finish time estimator : Set the distance for your session and M400 will estimate the finish time of the session according to your speed. Choose Start XX.XX km / X.XX mi to use a previously set target distance or set new target in distance.

  • Page 31: Firmware Update

    FlowSync software onto your PC. To update the firmware: 1. Plug the micro USB connector into the USB port in the M400, and plug the other end of the cable into your PC. 2. FlowSync starts syncing your data.

  • Page 32: Training

    1. Wear your heart rate sensor, and press START in time view to enter pre-training mode. To pair, touch your sensor with M400 is displayed, touch your heart rate sensor with M400 , then wait for it to be found.

  • Page 33: Start A Training Session

    The percentage value shown next to the GPS icon indicates when the GPS is ready. When it reaches 100 %, OK is displayed, and you are ready to go. M400 has found your heart rate sensor signal, when your heart rate is shown. When M400 has found all the signals, press START.

  • Page 34: Start A Session With Training Target

    START A SESSION WITH TRAINING TARGET You can create detailed training targets in the Flow web service and sync them to your M400 via Flowsync software or Flow app. During training you can easily follow the guidance on your device.

  • Page 35: Start A Session With Interval Timer

    Interval timer. START A SESSION WITH FINISH TIME ESTIMATOR Set the distance for your session and M400 will estimate the finish time of the session according to your speed. 1. Begin by going to Timers >...

  • Page 36: Lock A Heart Rate Or Speed Zone

    Recording paused is displayed and the M400 goes to pause mode. To continue your training session, press START. 2. To stop a training session, press and hold the BACK button for three seconds dur- ing training recording or in pause mode until Recording ended is displayed.

  • Page 37: After Training

    AFTER TRAINING Get instant analysis and in-depth insights into your training with M400, Flow app and Flow web service. TRAINING SUMMARY ON YOUR M400 After each training session, you'll get an instant training summary of your session. To view your training sum-...
  • Page 38 Time you spent on each heart rate zone. Visible if you used a heart rate sensor. Your average and maximum heart rate are shown in beats per minute and per- centage of maximum heart rate. Visible if you used a heart rate sensor. Calories burned during the session and fat burn % of calories Average and maximum speed/pace of the session.

  • Page 39: Polar Flow App

    Press START for more details. POLAR FLOW APP Sync your M400 with Flow app to analyze your data at a glance after each session. The Flow app allows you to see a quick overview of your training data offline. For information, see Polar Flow App.

  • Page 40: Features

    M400 uses AssistNow® Offline service to acquire a fast satellite fix. The AssistNow Offline service provides A-GPS data that tells your M400 the predicted positions of the GPS satellites. This way the M400 knows where to search for the satellites and thus is able to acquire signals from them within seconds, even under...

  • Page 41: A-Gps Expiry Date

    For best GPS performance, wear M400 on your wrist with the display facing up. Due to the location of the GPS antenna on the M400, it is not recommended to wear it with the display on the underside of your wrist.

  • Page 42: 24/7 Activity Tracking

    ACTIVITY GOAL Your M400 gives you an activity goal each day and guides you in reaching it. The activity goal is based on your personal data and activity level setting, which you can find in the Daily Activity Goal settings in the Flow web service.

  • Page 43: Activity Data

    The younger you are, the more intense your activity needs to be. ACTIVITY DATA M400 gradually fills up an activity bar to indicate your progress towards your daily goal. When the bar is full, you've reached your goal. You can view the activity bar in...
  • Page 44 Sleep information at Flow web service and Flow app M400 will track your sleep time and quality (restful or restless), if you wear it at night. You don't have to turn the sleep mode on, the device automatically detects from your wrist movements that you're sleeping. Sleep time, and its quality (restful or restless) is shown at the Flow web service and Flow app after M400 is synced.

  • Page 45: Smart Coaching

    With the Polar Flow mobile app you can follow and analyze your activity data on the go and have your data synced wirelessly from your M400 to the Polar Flow service. The Flow web service gives you the most detailed insight into your activity information.
  • Page 46 Feedback Benefit tain high intensity effort for longer. Tempo & Maximum training What a session! You significantly improved your aerobic fitness and your ability to sustain high intensity effort for longer. This session also developed your speed and efficiency. Tempo training+ Great pace in a long session! You improved your aerobic fitness, speed, and ability to sustain high intensity effort for longer.

  • Page 47: Fitness Test

    FITNESS TEST The Polar Fitness Test is an easy, safe and quick way to estimate your aerobic (cardiovascular) fitness at rest. The result, Polar OwnIndex, is comparable to maximal oxygen uptake (VO ), which is commonly 2max used to evaluate aerobic fitness. Your long-term training background, heart rate, heart rate variability at rest, gender, age, height, and body weight all influence OwnIndex.

  • Page 48: Test Results

    You can interrupt the test in any phase by pressing BACK. Test canceled is displayed. If M400 cannot receive your heart rate signal, the message Test failed is displayed. In which case, you should check that the heart rate sensor electrodes are wet and that the textile strap fits snugly.

  • Page 49: Women

    Women Age / Years Very low Fair Moderate Good Very good Elite 20-24 < 27 27-31 32-36 37-41 42-46 47-51 > 51 25-29 < 26 26-30 31-35 36-40 41-44 45-49 > 49 30-34 < 25 25-29 30-33 34-37 38-42 43-46 >...

  • Page 50: Short-Term Analysis

    Calculation begins when you start recording the session. During a session, you may stop twice at traffic lights, for example, without interrupting the calculation. After your session, M400 displays a Running Index value and stores the result in the training summary.

  • Page 51: Long-Term Analysis

    Age / Years Very low Fair Moderate Good Very good Elite 45-49 < 21 21-23 24-27 28-31 32-35 36-38 > 38 50-54 < 19 19-22 23-25 26-29 30-32 33-36 > 36 55-59 < 18 18-20 21-23 24-27 28-30 31-33 > 33 60-65 <...

  • Page 52: Heart Rate Zones

    Running Index Cooper test 5 km (h:m- 10 km (h:m- Half marathon Marathon m:ss) m:ss) 2800 0:22:30 0:46:40 1:43:30 3:35:00 2900 0:21:40 0:45:00 1:39:30 3:27:00 3000 0:20:50 0:43:20 1:36:00 3:20:00 3100 0:20:10 0:41:50 1:32:30 3:13:00 3200 0:19:30 0:40:30 1:29:30 3:07:00 3300 0:18:50 0:39:10...
  • Page 53 Target zone Intensity % of HR Example: Heart Example durations Training effect rate zones (in beats per minute) = Maximum for a 30-years-old heart rate (220-age). person, whose maximum heart rate is 190 bpm (220–30). Recommended for: Very exper- ienced and fit athletes.
  • Page 54 Target zone Intensity % of HR Example: Heart Example durations Training effect rate zones (in beats per minute) = Maximum for a 30-years-old heart rate (220-age). person, whose maximum heart rate is 190 bpm (220–30). pace, makes moderate intens- ity efforts easier and improves efficiency.
  • Page 55 Target zone Intensity % of HR Example: Heart Example durations Training effect rate zones (in beats per minute) = Maximum for a 30-years-old heart rate (220-age). person, whose maximum heart rate is 190 bpm (220–30). during base training periods and for recov- ery exercises during com- petition sea-...

  • Page 56: Smart Calories

    Polar device and phone. For more information on pairing M400 with a phone, see Pairing. M400 To be able to receive notifications and alerts from your phone to your M400 you need to set smart noti- fications on in Menu > Settings > General settings > Smart notifications.

  • Page 57: Phone

    Notifications: Set the notifications On, On (no preview) or Off. On: the contents of the notification is shown on the M400 display. On (no preview): the contents of the notification is not shown on the M400 display. (default): you will not get any notifications on your M400.

  • Page 58: Smart Notifications (Android)

    Polar device and phone. For more information on pairing M400 with a phone, see Pairing. Notifications are off by default. They can be set on/off on your M400 or the Polar Flow app. When making changes to the settings, we recommend you always make them on your M400.
  • Page 59 Notifications: Set the notifications On, On (no preview) or Off. On: the contents of the notification is shown on the M400 display. On (no preview): the contents of the notification is not shown on the M400 display. (default): you will not get any notifications on your M400.

  • Page 60: Use

    When getting an alert, your Polar device will notify you with a sound. A calendar event or message alert once, while incoming calls alert until you press the BACK button on your Polar device, answer the phone, or after alerting for 30 seconds. The caller’s name is shown on the display if you have the caller on your mobile phonebook and the name only includes basic Latin characters and special characters of the following languages: French, Finnish, Swedish, German, Norwegian or Spanish.

  • Page 61: Speed Zones Settings

    During your training you can view which zone you are currently training in and the time spent in each zone. AFTER TRAINING In the training summary on M400, you'll see an overview of the time spent in each speed zone. After syncing, detailed visual speed zone information can be viewed in the Flow web service.

  • Page 62: Cadence From The Wrist

    Your cadence is measured with a built-in accelerometer from your wrist movements. The get this feature you need to have at least firmware version 1.8 on your M400. Please note that when using a stride sensor cadence will always be measured with it.

  • Page 63: Start A Running Target

    START A RUNNING TARGET Before starting a session, make sure you’ve synced your training session target to your device. The sessions are synced to your device as training targets, and you start them from your Diary. Follow guidance on your device throughout your session.

  • Page 64: Polar Stride Sensor Bluetooth® Smart

    There are two ways to pair a stride sensor with your M400: 1. Press START in time view to enter pre-training mode. 2. Touch your stride sensor with M400, and wait for it to be found. 3. The device ID Pair Polar RUN xxxxxxxx is displayed.

  • Page 65: Set Correct Lap Distance

    SET CORRECT LAP DISTANCE 1. Press START in time view to enter pre-training mode, and scroll to the Running profile. 2. Start a session, and run a distance you know that is more than 400 meters. 3. When you have the ran the distance, press START to take a lap. 4.

  • Page 66: Running Cadence And Stride Length

    Automatic calibration can also be started during a session, when the stride sensor is in use. Press and hold LIGHT to enter the Quick menu and then choose Stride sensor > Calibration > Automatic. RUNNING CADENCE AND STRIDE LENGTH Cadence* is the number of times the foot with the stride sensor* hits the ground per minute. Stride length* is the average length of one step.

  • Page 67: Polar Flow App

    (smartphone, tablet) into use, it has to be paired with your M400. For more information, see Pairing. To see your training data in Flow app, you must sync your M400 with it after your session. For information on syncing M400 with Flow app, see Syncing.

  • Page 68: Polar Flow Web Service

    Download and install FlowSync software from the same place to allow you to sync data between M400 and Flow web service. Also get the Flow app for your mobile for instant analysis and data sync to the web service.

  • Page 69: Progress

    For support and more information about using the Flow web service, go to, www.polar.com/en/support/flow TRAINING TARGETS Create detailed training targets in the Flow web service and sync them to your M400 via Flowsync software or Flow app. During training you can easily follow the guidance on your device. •...

  • Page 70: Favorites

    FAVORITES In Favorites, you can store and manage your favorite training targets. Your M400 can have a maximum of 20 favorites at a time. The number of favorites in the Flow web service is not limited. If you have over 20 favor- ites in the Flow web service, the first 20 in the list are transferred to your M400 when syncing.

  • Page 71: Edit A Favorite

    SPORT PROFILES IN FLOW WEB SERVICE There are four sport profiles on your M400 by default. In the Flow web service you can add new sport profiles to your sports list, as well as edit them and existing profiles. Your M400 can contain a maximum of 20 sport profiles.

  • Page 72: Basics

    BASICS • Automatic lap (Can be set to duration or distance-based) • Training sounds • Speed view HEART RATE • Heart rate view (choose beats per minute (bpm) or % of maximum.) • Heart rate visible to other devices (Other compatible devices using Bluetooth ® Smart wireless tech- nology (e.g.
  • Page 73 When you are done with the sport profile settings, click save. To sync the settings to your M400, press syn- chronize in FlowSync.

  • Page 74: Syncing

    You can transfer data from your M400 via the USB cable with FlowSync software or wirelessly via Bluetooth Smart® with the Polar Flow app. To be able sync data between your M400 and the Flow web service and app, you need to have a Polar account and FlowSync software. Go to flow.polar.com/start, and create your Polar account in the Polar Flow web service and download and install FlowSync software onto your PC.

  • Page 75: Sync With Flow Web Service Via Flowsync

    To sync data with the Flow web service you need FlowSync software. Go to flow.polar.com/start, and down- load and install it before trying to sync. 1. Plug the micro USB connector into the USB port in the M400, and plug the other end of the cable into your PC. Make sure FlowSync software is running.

  • Page 76: Caring For Your M400

    Keep the device's USB port clean to ensure smooth charging and syncing Please note that we have removed the rubber cover from the USB port in the latest version of M400. This was done to make the drying of the USB port easier and more effective. These maintenance guidelines can be used for both the new M400 without the rubber cover and the previous model with the rubber cover.
  • Page 77 2. Rinse the USB port with lukewarm tap water. The USB port is water resistant and you can rinse it under running water without damaging the electronic components. 3. After rinsing, leave the cover open for a while to let the USB port dry. Do not charge the M400 when the USB port is wet or sweaty.

  • Page 78: Heart Rate Sensor

    When using the USB port, check that there is no moisture, hair, dust or dirt on the sealing surface area. Gently wipe off any dirt. A toothpick can be used to remove hair, dust or other dirt from the connector cavity. Don't use any sharp tools for cleaning to avoid scratching.

  • Page 79: Storing

    STORING M400: Keep your training device in a cool and dry place. Do not keep it in a damp environment, in non-breath- able material (a plastic bag or a sports bag) nor with conductive material (a wet towel). Do not expose the training device to direct sunlight for extended periods, such as by leaving it in a car or mounted on the bike mount.

  • Page 80: Important Information

    IMPORTANT INFORMATION BATTERIES The Polar M400 has an internal, rechargeable battery. Rechargeable batteries have a limited number of charge cycles. You can charge and discharge the battery over 300 times before a notable decrease in its capacity. The number of charge cycles also varies according to use and operating conditions.

  • Page 81: Precautions

    Danger of explosion if the battery is replaced with wrong type. PRECAUTIONS The Polar M400 training device shows your performance indicators. The training device is designed to indic- ate the level of physiological strain and recovery during and after an exercise session. It measures heart rate, speed and distance.

  • Page 82: Minimizing Risks When Training

    2. Move the training device around until you find an area in which it displays no stray reading or does not flash the heart symbol. Interference is often worst directly in front of the display panel of the equip- ment, while the left or right side of the display is relatively free of disturbance. 3.

  • Page 83: Technical Specification

    Please avoid clothing with colors that might transfer onto the training device (especially training devices with light/bright colors) when worn together. TECHNICAL SPECIFICATION M400 Battery type: 190 mAh Li-pol rechargeable battery Operating time:...

  • Page 84: H7 Heart Rate Sensor

    Accuracy of heart rate monitor: ± 1% or 1 bpm, whichever larger. Definition applies to stable conditions. Heart rate measuring range: 15-240 bpm Current speed display range: 0-399 km/h 247.9 mph (0-36 km/h or 0-22.5 mph (when meas- uring speed with Polar stride sensor) Water resistance: 30 m (suitable for bathing and swimming) Memory capacity:...

  • Page 85: Polar Flow Mobile Application Compatibility

    Polar Flow mobile app for iOS needs Apple’s iOS 7.0 or later. • iPhone 4S or later Polar Flow mobile app for Android needs Android 4.3 or later The Polar M400 training device applies the following patented technologies, among others: • OwnIndex® technology for Fitness test. WATER RESISTANCE Water resistance of Polar products is tested according to International IEC 60529 IPX7 (1m, 30min, 20ºC).

  • Page 86: Limited International Polar Guarantee

    • This limited Polar international guarantee is issued by Polar Electro Inc. for consumers who have pur- chased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for consumers who have purchased this product in other countries.

  • Page 87: Compliance Statement

    Polar Electro Oy. The names and logos in this user manual or in the package of this product are trademarks of Polar Electro Oy. The names and logos marked with a ® symbol in this user manual or in the package of this product are registered trademarks of Polar Electro Oy.
  • Page 88 Cet appareil numérique de la classe B est conforme à la norme NMB-003, CNR-Gen et CNR-210 du Canada. Polar Electro Oy has not approved any changes or modifications to this device by the user. Any changes or modifi cations could void the user’s authority to operate the equipment.

  • Page 89: Disclaimer

    • Polar Electro Inc./Polar Electro Oy shall not be liable for any damages, losses, costs or expenses, dir- ect, indirect or incidental, consequential or special, arising out of, or related to the use of this material or the products described herein.

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