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<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Hæ </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'>Í þessari viku sleppum við lyftingum.
Leggja mikla áherslu á að taka magaæfingar, bakæfingar og teygja vel eftir
æfingar gera þetta allt heima.</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'> </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 13. 29 mars til 3 apríl: Hjóla 8
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. 6:40 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. 45 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. 20 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. 15 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><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'>Þriðjudagur: 1,5 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'>Z-2</span></font></b><span
lang=IS> = 90 mín hjólað í lægri mörkum zone 2 ef einstaklingur er með púls í
zone 2 125 til 140 á hann að hjóla kringum 125.</span></p>
<p class=MsoNormal style='margin-left:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> </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: 1,5 tími</span></font></b><span
lang=IS> </span></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'>Z-2</span></font></b><span
lang=IS> = 90 mín: hjólað í lægri mörkum zone 2 ef einstaklingur er með púls í
zone 2 125 til 140 á hann að hjóla kringum 125</span></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'>Z-
3</span></font></b><span lang=IS>= 15 mín. 3*5 mín hvíla 1-2 mín á milli hjóla
í miðju zoni 3 ca. 10 slög undir LT</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><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Fimmtudagur: 1,5 tími </span></font></b><span
lang=IS> </span></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'>Z-2</span></font></b><span
lang=IS> = 60 mín: hjólað í lægri mörkum zone 2 ef einstaklingur er með púls í
zone 2 125 til 140 á hann að hjóla kringum 125</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-4</span></font></b><span
lang=IS> = 20 mín: 30 sek hvíla 1 mín 5 –10 slög yfir LT þröskuldi</span></p>
<p class=MsoNormal style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> 60
sek hvíla 2 mín</span></font></p>
<p class=MsoNormal style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> 2
mín hvíla 3 mín</span></font></p>
<p class=MsoNormal style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> 4
mín hvíla 4 mín</span></font></p>
<p class=MsoNormal style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> 5
mín hvíla 5 mín</span></font></p>
<p class=MsoNormal style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> 4
mín hvíla 4 mín</span></font></p>
<p class=MsoNormal style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> 2
mín hvíla 3 mín</span></font></p>
<p class=MsoNormal style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> 60
sek hvíla 2 mín</span></font></p>
<p class=MsoNormal style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> 30
sek hvíla 1 mín</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><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Föstudagur: 1 tími</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 eða <b><span style='font-weight:bold'>Z-1</span></b></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><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> = 60 mín: <b><span style='font-weight:bold'>Z-5</span></b> = 15</span></p>
<p class=MsoNormal style='margin-left:72.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'>Taka 10-15
spretti 10-20 sek langa á fullu hvíla 3-5 mín á milli nota þessa 60 mín til að
hjóla létt og taka spretti þegar aðstæður leifa.</span></font></p>
<p class=MsoNormal style='margin-left:72.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> </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: 2 tímar</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: <b><span style='font-weight:bold'>Z-3</span></b> = 30 mín:</span></p>
<p class=MsoNormal style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'>Hóp æfing þar sem
hjólað er eftir því sem hópurinn fílar sig hverju sinni. <b><span
style='font-weight:bold'>Eða </span></b></span></font></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'>Z-2</span></font></b><span
lang=IS> = 90 mín: hjólað í lægri mörkum zone 2 ef einstaklingur er með púls í
zone 2 125 til 140 á hann að hjóla kringum 125</span></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'>Z-
3</span></font></b><span lang=IS>= 30 mín. 3*10 mín hvíla 1-2 mín á milli hjóla
í miðju zoni 3 ca. 5 slög undir LT</span></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'> __ o</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'> </span></font></p>
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