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abpowell

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How can download e-mail address and phone numbers into my blackberry 7130e

I've got the desktop manager and it does okay but only has what I have in my Lotus notes at work.  Is there a software out either free or to buy that will allow me to download that info into my blackberry.  Right now I have it all in an excel spreadsheet with cell phone number and office numbers along with locations.  I can add email address to that.  But I can't find anything out there that will take that data and download to my blackberrys address book and contact list.  Instructions or Links would be most appreciated.
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moorhouselondon
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Merete
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cheers and thank you  abpowell
Merete