honestly, I'm beyond shit at computers but if it's just one track you want to upload, megaupload is really straightforward. It's a similar process to putting an attachment on an email. just go to megaupload.com, press browse when you'll then get the file from your hardrive, as you would when looking for an attqachment. Then press send and wait a few minutes while it upoads it. It'll then give you a link which'll be what you post here so we can get it. Simple as that.
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