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open the door first.!!!
pop the end of the strip (middle of the car/straight end of the strip) with the end of a covered screwdirver (or something similar and flat). only needs to come away a few mm just so the lug is free. lifting the strip away slightly from the body/door, slide the strip towards the middle of the car. dont be afraid to use a little force in sliding if its a little stiff.
really easy and stupidly obvious once you've removed the first one!
you'll see how it fits once its off so its really easy to ut it back on.