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Simplifying Thunderbird backups

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I'm trying to understand and speed up my Thunderbird backups. (Using Version 78.11.0 32-bit on Windows 10.) Presently I start TB with the shortcut

"C:\blahblah\thunderbird.exe" -profile E:\mumble\TBirdMail\ronks

and back up the folder named above.

But the folder is over 8 gigabytes and has 48,000 files and folders in it; most of it presumably duplicates what's on the IMAP server in the cloud. Plus several hundred temporary "cache" files. Just traversing it to see what has changed can take several minutes, plus copying the temporary files in the folder. Is there a straightforward way to back up only what needs to be backed up, like options and account settings and Local Folders, and skip the temporary cache files and mail on the server?

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