<html>
<head>
<meta http-equiv=Content-Type content="text/html; charset=iso-8859-1">
<meta name=Generator content="Microsoft Word 11 (filtered)">
<style>
<!--
/* Style Definitions */
p.MsoNormal, li.MsoNormal, div.MsoNormal
{margin:0cm;
margin-bottom:.0001pt;
font-size:12.0pt;
font-family:"Times New Roman";}
a:link, span.MsoHyperlink
{color:blue;
text-decoration:underline;}
a:visited, span.MsoHyperlinkFollowed
{color:purple;
text-decoration:underline;}
p.MsoPlainText, li.MsoPlainText, div.MsoPlainText
{margin:0cm;
margin-bottom:.0001pt;
font-size:10.0pt;
font-family:"Courier New";}
@page Section1
{size:595.3pt 841.9pt;
margin:62.9pt 69.6pt 68.05pt 69.6pt;}
div.Section1
{page:Section1;}
-->
</style>
</head>
<body lang=EN-GB link=blue vlink=purple>
<div class=Section1>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Hæ.</span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> </span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Það var fyrirhugað að taka megaviku þessa vikuna en
vegna þess hvað veðrið er erfitt við okkur þá ætla ég að fresta því um eina
viku. Við munum taka létta viku þessa vikuna og taka síðan erfiða viku yfir páskana
og síðan aðra létta. Þeir sem ætla að halda plani geta tekið æfinguna frá síðustu
viku og bætt við zone 2 til að fylla þann tíma sem þeir ætla að hjóla þessa
vikuna.</span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> </span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Hér er svo planið fyrir þessa viku.</span></font></p>
<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'> </span></font></b></p>
<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Vika 11. 14 mars til 20 mars: Hjóla
08 klukkutíma </span></font></b></p>
<p class=MsoNormal style='margin-left:36.0pt'><b><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt;font-weight:bold'>Zone
2. 6:00 tímar. </span></font></b></p>
<p class=MsoNormal style='margin-left:36.0pt'><b><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt;font-weight:bold'>Zone
3. 48 mín </span></font></b></p>
<p class=MsoNormal style='margin-left:36.0pt'><b><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt;font-weight:bold'>Zone
4. 48 mín </span></font></b></p>
<p class=MsoNormal style='margin-left:36.0pt'><b><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt;font-weight:bold'>Zone
5. 24 mín </span></font></b></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> </span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Mánudagur: Frí eða zone 1 recovery.</span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>1,5</span></font></p>
<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Þriðjudagur:</span></font></b></p>
<p class=MsoNormal style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'>Lengd æfingar 90
mín : <b><span style='font-weight:bold'>Z-2</span></b> = 60 mín: <b><span
style='font-weight:bold'>Z-3</span></b> = 30 mín.</span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> 2*15 mín á zone 3 hvíla 1-2
mín fimm slög undir LT þröskuld</span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>1,0</span></font></p>
<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Miðvikudagur:</span></font></b><span
lang=IS> </span></p>
<p class=MsoNormal style='text-indent:36.0pt'><b><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt;font-weight:bold'>Z-2</span></font></b><span
lang=IS> = 60 mín.</span></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>1,5</span></font></p>
<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Fimmtudagur:</span></font></b><span
lang=IS> </span></p>
<p class=MsoNormal style='text-indent:36.0pt'><b><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt;font-weight:bold'>Z-2</span></font></b><span
lang=IS> = 120 mín: <b><span style='font-weight:bold'>Z-4</span></b> = 20 mín: </span></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> 5*3 mín á 5 slög yfir
þröskuld með 1-2 mín hvíld </span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>1,0</span></font></p>
<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Föstudagur:</span></font></b><span
lang=IS> </span></p>
<p class=MsoNormal style='text-indent:36.0pt'><b><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt;font-weight:bold'>Z-2</span></font></b><span
lang=IS> = 60 mín</span></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> </span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>1,5</span></font></p>
<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Laugardagur:</span></font></b><span
lang=IS> </span></p>
<p class=MsoNormal style='text-indent:36.0pt'><b><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt;font-weight:bold'>Z-2</span></font></b><span
lang=IS> = 90 mín</span></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> </span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>1,5</span></font></p>
<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Sunnudagur</span></font></b><span
lang=IS>: </span></p>
<p class=MsoNormal style='text-indent:36.0pt'><b><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt;font-weight:bold'>Z-2</span></font></b><span
lang=IS> = 135 mín: <b><span style='font-weight:bold'>Z-3</span></b> = 30 mín: <b><span
style='font-weight:bold'>Z-5 </span></b>= 15 mín</span></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> 30 mín á 10-5 undir LT
þröskuld.</span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> 30*10 sek á fullu með 2 mín á
milli</span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> </span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'> </span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'> </span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'> </span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>Með kveðju.</span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>Albert Jakobsson. </span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>__________________________________________</span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'> </span></font></p>
</div>
</body>
</html>