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I did my best to route on the fly, and avoided using any "speedtech" or glitches that would speed up my gameplay. I did forget to switch to English, and Chinese is the faster language for speedrunning. If you know the game well enough to not need your native language, feel free to use Chinese. 
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hey this isnt mine, this is edited from someone on youtube, ahhh
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Language guide: https://cdn.discordapp.com/attachments/283467985224466442/546113254091653155/asianlanguageguide.png
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- Go through King's Pass, get charm
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I completed this run in roughly an hour and a half. It should be very easy using this guide to obtain the achievement for sub 5 hours. Anyways here's my guide.
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- Go down into Crossroads, fight the aspid arena, then continue to  False Knight. You need his 200 geo, charm, and the City Crest.
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- Go through King's Pass normally. You do not need geo at this point. 
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- Continue to Ancestral Mound and get Vengeful Spirit. The Baldur dies to 4 hits.
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- Go through Dirtmouth and down into Crossroads. 
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- Continue to Greenpath, pogo off mosquito over acid lake to get to platform. Collect geo nodes in next room.
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- Fight the aspid arena, and continue right through Crossroads. 
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- Continue upward and to the right to Moss Knight arena. These die to one nail hit and 3 fireballs. Do the first nail hit as it spawns before it can attack, and finish it with the fireballs. 
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- Go around and fight False Knight. The fastest and easiest way to fight False Knight is to tank his hits in order to stagger him. I know it seems intimidating, but he can only do two hits of damage to you, as long as you don't miss a hit. He takes 13 hits to stagger, and 8 hits while staggered. Do this 3 times, healing while he's staggered as needed. You need his 200 geo and the City Crest. I will not be doing a shade skip in this route.
7+
- Collect geo from Vengefly King, the Moss Knights in the next room, and their geo nodes.
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- Continue to Ancestral Mound and get Vengeful Spirit. The Baldur dies to 4 VS hits. If you choose not to bench here, don't worry picking up Vengeful Spirit is a hard save. Benching and healing both lose more time than you think. Try to avoid them as much as possible.
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- Go down one room for Wanderer's Journal and stag station.
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- Continue to Greenpath. I explain in the video how to do the skip to the second half of Greenpath. You can do one of those, or go around as I demonstrate in the video. You end up in the same place. 
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- Fight Hornet. Try to use spells as often as possible. She staggers in 6 hits. Save and quit after collecting Mothwing Cloak, before the dreamer cutscene happens. 
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-Collect geo nodes near snapper guy. 
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- Stag back to Dirtmouth and head down into Fungal. Bench at Leg Eater.
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- Continue upward through Greenpath. Moss Knights die to one nail hit and 3 fireballs. Collect enough soul before this room to kill it before it can move. Do the first nail hit as it spawns before it can attack, and finish it with the fireballs. 
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- Go left at the bottom and fight mushrooms for charm notch, then head down the right path. Get the geo next to the two mushrooms on the way down. 
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- Collect soul from the enemies nearby in the next room to fight Vengefly King. This is also for geo. I explain how to manipulate him in the video so that he will never attack or spawn enemies. 
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- Continue past Mantis Village to bench and get dashmaster. Head back up to grab Mantis Claw and Wanderer's Journal in the room above. 
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- Kill all of the Moss Knights in the next room for geo, and get the geo nodes. To fight them without soul, safely hit their shield and pogo as they attack. It's just a matter of timing as I demonstrate in the video. 
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- Head up and to the right towards City of Tears, bench with Quirrel, then grab a nail upgrade and Seal in the next room. 
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- Keeping your bench/hard save at Ancestral Mound is faster, but if you are not confident in your Hornet fight, feel free to bench here and buy the stag. Get the Wanderer's Journal outside of the stag station. 
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- Go right, open door in room below, then head up into Soul Sanctum. Buy bench to the left and rescue grub on your way up.
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- Fight Hornet. Try to use spells as often as possible. She staggers in 6 hits. Keep her locked in a corner, like I demonstrate in the video. Save and quit after collecting Mothwing Cloak, before the dreamer cutscene happens. 
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- Fight the first Twister. They die to two fireballs and one nail hit.
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- If you bought the stag, stag back to Dirtmouth and head back down into Crossroads, into the room where you fought the aspid arena. If you are at Ancestral Mound, you are much closer. 
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- Get Spell Twister in the hidden room above, then defeat Soul Master. Get the geo chest and Seal on your way out.
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- Continue down into Fungal. 
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- Leave Soul Sanctum from the left, getting the key and Journal. Buy the stag DO NOT bench. If you are low on soul/health, kill the small enemies near the Journal and heal on the elevator. You can only get 2 masks healed before the transition. Don't waste soul~
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- Go left at the bottom and get the charm notch, and geo. Remember that picking up the charm notch heals you to full. And don't forget to use spells as often as possible in fights. Nail hits do 5 damage where fireball at this point does 15. It's basically a tool for farming for your fireball.
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- Continue toward Mantis Village to get Mantis Claw. Get the geo guarded by the two mushrooms on the way down. 
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- Go through the upward exit and grab the Wanderer's Journal. 
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- Go to Salubra and buy Shaman Stone. Rescure Sly and save and quit back to your bench in City of Tears. 
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- I messed up here lol. Head upward to City of Tears from this point. Don't save and quit like some people might. :)
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- Feel free to get a nail upgrade immediately. 250 geo.
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- Go back into the previous room, and grab the Seal from the top of the rafters. 
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- Open up the path to Soul Sanctum and fight the first Twister. They die to two fireballs and one nail hit. Note: hit the elevator to the top after you open up the Sanctum area. It will stay there and be out of your way for later passage.
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- Heal while on elevators in Soul Sanctum. You are protected while moving on them, and it saves the time that you would normally waste healing. 
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- Get Spell Twister if you choose to get the Fog Canyon charm notch. Otherwise, ignore it completely. You only technically need Shaman Stone.
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- Go around the Peaks and get Crystal Dash. 
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- Defeat Soul Master for Desolate Dive. Try to only aim spells toward the center of the arena. This ensures that if he teleports he is likely to still be hit by it. 
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- Get the geo chest and the Seal.
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- Leave Soul Sanctum from the left. Buy this bench and sit here. 
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- Get the key from the next large room, and the Journal from the Storeroom. Buy the stag DO NOT bench. If you are low on soul/health, kill the small enemies near the Journal and heal on the elevator. You can only get 2 masks healed before the transition. Don't waste soul~
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- Kill Gorgeous Husk for a free 420 geo. 
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- Open the sewers with the key, and sell the rest of your relics to Lemm. If you are getting the Dung Defender King's Idol instead, don't sell to Lemm yet. Just go down into the Sewer. 
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- Go to Salubra and buy Shaman Stone. Save Sly and save and quit back to your bench in City of Tears. 
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- From this point you should have sold your relics. Make sure you hit the switch, and continue down to Isma's Tear. This section is pretty straight forward. Save and quit afterward.
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- Stag back to Dirtmouth and buy the Elegant Key from Sly. Save and quit again.
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We are now at a point that we can relatively easily collect the dreamers and complete the game. 
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- Do the spire pogo.
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- Bench at the nearby bench and do the fights as I explain in the video. 
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- Go around the Peaks and get Crystal Dash. I messed up in the video how to do the quick cycle because I was trying to explain my inputs. But honestly do what you are comfortable with. There are soul totems at the beginning (breakable wall) and the end, which I show. Also 4 dashes = Crystal Dash. That's a good rule of thumb. Crystal Dashing is the fastest method of movement in the game. Try to use it as often as you can.
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- Go up to the Watcher Knight fight. Make sure to break the chandelier. This fight is the sole reason I included Desolate Dive and Descending Dark at all. Watcher Knight is a huge wall for new players, and people trying to get these achievements. They die to 3 Descending Darks and a couple of nail hits, assuming you have Shaman Stone. Try to focus on sneaking in careful nail hits to gain soul, and DDark as often as you can, ESPECIALLY if they are bunched together! You can kill two at once easily with this spell. Their AI is also very controllable. If you are directly over them, they are likely to do the bounce. Stay close so they don't roll. If you stay near they will also be more likely to swing, which is very easy to jump, pogo, and dive on to. 
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- Congrats on your first dreamer. The dreamers are hard saves, so you will need to walk all the way back to the King Station stag. 
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- Stag back to Dirtmouth, and head to Fog Canyon. 
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- If you are getting the extra notches to use Spell Twister, get the notch on the way. I show in the video a safe way to go about it. Kinda messed up at the end leaving up its alright lol. Just don't copy that part.
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- Go into the Archives, and fight Uumuu. This fight is the main reason I chose to include Shade Soul. If you can manage to get double hits, which are based on distance (and much harder without Shaman Stone as it increases the hitbox size) you can do 80 damage per hit instead of 40. I demonstrate an easy setup in the video.
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- Congrats on Monomon. Time to go into Queen's Garden.
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- Enter through the entrance near Monomon. This is why we get Isma's Tear. You could chose to do an acid skip and skip the enter sewer section like in the any% speedrun route, but that is much much harder.
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- Continue through Queen's Garden normally. Try to have soul going into the mantis arena. They will die to one nail hit, and one Shade Soul. 
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- You can bench in Queen's Garden if needed at the pay bench. 
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- Continue into Deepnest. I much prefer this route to the Mantis Lords Deepnest route, because that route requires fighting more unnecessary bosses and complex Deepnest memorization. 
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- Do the spire pogo. It is a difficult skip. It is also the only skip i chose to include in my route. If you honestly cannot do this skip, and aren't willing to practice enough to be able to pull it off, you will need to go down to fight Broken Vessel. This will take several minutes, and take into account the geo you might lose from buying the bench (150) and the stag (300). The overall time you are losing to getting wings is actually a huge dent. You will need to make that up in relics or grinding, which takes a very long time. The spire pogo is a developer intended mechanic, and it really isn't that difficult once you understand the shape and hitbox. Just play with it for a while. Trust me. 
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- Congrats on Herrah. Now you can leave and buy the stag. Go back to Dirtmouth, and you can get into the Black Egg Temple.
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- The Hollow Knight has been improved in the current patch of the game. He is both faster, and his pillar attack does 2 masks instead of 1. Just be careful, and try to use DDark as often as you can. He should die relatively quickly. Remember that he only takes 1 damage from anything while he is stabbing himself. Use this time to gather soul and heal. Don't waste spells on this phase. Pogoing is also your best friend. He doesn't have any aerial focused attacks. Good Luck~
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- If you are not comfortable with having 5 masks: With the geo I have in this route you can buy 3 from sly. There is one in Crossroads which I collect. You can collect 5 grubs. We pass 3 in Greenpath (1 if you do the skip), 1 in Beast's Den, 2 in Crystal Peaks, 1 in Resting Grounds, and there are several more nearby. You can choose which ones you want. If you want a whole other mask for 7, you'll need to look at the ones available to see what you have time to get and are capable of getting quickly.
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The hardest thing about trying to do this is figuring out what you want to do, and in which order. I'm hoping this guide is helpful in that regard~