<html xmlns:o="urn:schemas-microsoft-com:office:office" xmlns:w="urn:schemas-microsoft-com:office:word" xmlns="http://www.w3.org/TR/REC-html40">
<head>
<meta http-equiv=Content-Type content="text/html; charset=iso-8859-1">
<meta name=Generator content="Microsoft Word 11 (filtered medium)">
<style>
<!--
/* Font Definitions */
@font-face
{font-family:SimSun;
panose-1:2 1 6 0 3 1 1 1 1 1;}
@font-face
{font-family:"\@SimSun";
panose-1:0 0 0 0 0 0 0 0 0 0;}
/* Style Definitions */
p.MsoNormal, li.MsoNormal, div.MsoNormal
{margin:0mm;
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:0mm;
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=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>Hæ.<o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>Það er mót á
sunnudaginn þannig að við þurfum að klára mest allt á fimmtudaginn og taka grunnþolsæfingar
á föstudag og laugardag<o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>Hver og einn þarf að
taka spretti sjálfur það er ca 30 mín á viku.<o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>Vika Timi/viku Zone3
Zone4 Sprettir <o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>vika 1 11:00 1:00
1:40 0:33 <o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>vika 2 13:45 1:20
2:00 0:40 <o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>vika 3 17:00 1:40
2:30 0:50 <o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>vika 4 09:30 1:00
1:30 0:30 <o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>Vika 1: 2. maí til 7.
maí<o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>## Þriðjudagur<o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>10*30 sek hratt “10-15
slög yfir þrösk” 1 mín á milli koma púlsi niður um 30-40 slög.<o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>5 mín mjög létt.<o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>3*8 mín hvíla 5 mín
á milli. +- 5 slög á þröskuld<o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>1. 1 mín á hægum
pedalasnúningi ca 60-65 snún/mín og skipta upp í ca 95 snún/mín.<o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>2. Tempó <o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>3. tempó. <o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>## Fimmtudagur.<o:p></o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='text-autospace:none'><font size=2 face="Courier New"><span
lang=IS style='font-size:10.0pt;font-family:"Courier New"'>## Laugardagur<o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'><o:p> </o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'><o:p> </o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>Með kveðju<o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>Albert Jakobsson <o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'> __ o<o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'> _-\<,_<o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>....(_)/ (_).....<o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>____________________________________________<o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>E-mail aj@hi.is<o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>GSM: 8996026 heima: 5525544 Heima: 5257454 <o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'>____________________________________________<o:p></o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'><o:p> </o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'><o:p> </o:p></span></font></p>
<p class=MsoPlainText><font size=2 face="Courier New"><span lang=IS
style='font-size:10.0pt'><o:p> </o:p></span></font></p>
</div>
</body>
</html>