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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'>Vika 14. 5 apríl til 10 apríl: Hjóla
11 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. 8:00 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. 60 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. 90 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. 30 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> = 60 mín: </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. 2*15 mín hvíla 4 mín á milli hjóla 5
slög undir LT</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> = 75 mín: </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-
5</span></font></b><span lang=IS>= 10-15 * 15 sek sprettir á fullu hvíla
þannig að þið eruð tilbúnir fyrir næsta. Það á að nota <b><span
style='font-weight:bold'>Z-2</span></b> til að jafna sig á milli spretta.</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'>Fimmtudagur: 2,0 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='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> = 30 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='margin-left:108.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'> 7 mín hvíla 5
mín</span></font></p>
<p class=MsoNormal style='margin-left:72.0pt;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 style='text-indent:36.0pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'>Það á að nota <b><span
style='font-weight:bold'>Z-2</span></b> til að jafna sig á milli spretta.</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> <b><span style='font-weight:bold'>2,5 tímar</span></b></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: </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-4</span></font></b><span
lang=IS> = 30 mín 3*10 mín mín hvíla 4 mín á milli hjóla 5 - 10 slög undir LT</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'> </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: 2,5 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> = 120 mín: </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-4</span></font></b><span
lang=IS> = 30 mín 10*3 mín mín hvíla 1-2 mín á milli hjóla 5 - 10 slög undir LT</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'> </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'>Notendaþjónusta RHÍ Sími : 525 4754</span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>Tæknigarði, herbergi 226 Fax : 552 8801</span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>Dunhaga 5,Postur : aj@hi.is</span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>Heimasíða WWW : http://www.hi.is/~aj</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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