<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:70.85pt 69.6pt 70.85pt 69.6pt;}
div.Section1
{page:Section1;}
-->
</style>
</head>
<body lang=EN-GB link=blue vlink=purple>
<div class=Section1>
<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'> </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'>Þessi vika verður ekki lengsta vikan
hjá okkur fyrir Smáþjóðaleikana en hún verður sú langerfiðasta. Vonandi fáum
við þolanlegt veður til að klára þessa viku með stæl. Það er fyrirhugað að mæta
á laugardags æfinguna kl. 8:30 út í Nauthólsvík við skúrinn sem er rétt hjá
veitingarhúsinu Nauthól.</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'> </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 15. 12 apríl til 17 apríl: Hjóla
14 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. 10:00 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. 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
4. 120 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: 2,0 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. 3*10 mín hvíla 2 mín á milli hjóla 5
slög undir LT eða 30 í einu.</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: 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> = 70 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. 3*10 mín hvíla 2 mín á milli hjóla 5
slög undir LT eða 30 í einu</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: 6*5 mín hvíla 1-2 mín á milli 5 –10 slög yfir LT þröskuld</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'>
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: 2 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: </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. 6*5 mín hvíla 2 mín á milli hjóla 5
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'>
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 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'>Laugardagur:</span></font></b><span
lang=IS> <b><span style='font-weight:bold'>2,0 tímar kl:8:30 má vera lengri
æfing en 2 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> = 90 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='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'>Laugardagur:</span></font></b><span
lang=IS> <b><span style='font-weight:bold'>1,0 tímar kl: 17:00</span></b></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> = 45 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 * 5-20 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><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'>Sunnudagur: 2,0, tímar 9:30</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 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=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Sunnudagur: 1,0, tímar 17:00</span></font></b></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> = 30 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'> __ 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>
<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 217 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, 107 Reykjavík Postur : aj@hi.is</span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>Ísland</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>
</div>
</body>
</html>