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<DIV><FONT face=Arial size=2>sælir</FONT></DIV>
<DIV><FONT face=Arial size=2>Planið var að vera inni í dag,gera drillurnar okkar
inni.eða þetta er orðið á götunni:)</FONT></DIV>
<DIV><FONT face=Arial size=2>kv Haffi</FONT></DIV>
<BLOCKQUOTE
style="PADDING-RIGHT: 0px; PADDING-LEFT: 5px; MARGIN-LEFT: 5px; BORDER-LEFT: #000000 2px solid; MARGIN-RIGHT: 0px">
<DIV style="FONT: 10pt arial">----- Original Message ----- </DIV>
<DIV
style="BACKGROUND: #e4e4e4; FONT: 10pt arial; font-color: black"><B>From:</B>
<A title=aj@hi.is href="mailto:aj@hi.is">Albert Jakobsson</A> </DIV>
<DIV style="FONT: 10pt arial"><B>To:</B> <A title=hfr-keppendur@hi.is
href="mailto:hfr-keppendur@hi.is">hfr-keppendur@hi.is</A> </DIV>
<DIV style="FONT: 10pt arial"><B>Sent:</B> Monday, February 05, 2007 4:06
PM</DIV>
<DIV style="FONT: 10pt arial"><B>Subject:</B> [HFR-keppendur] Næsti
mánuður</DIV>
<DIV><BR></DIV>
<DIV class=Section1>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Hæ,<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt"><o:p> </o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Hér er planið fyrir næsta mánuð við ræðum saman um
þetta á æfingu á morgun.<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt"><o:p> </o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Næstu fjórar vikurnar.<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">
Milli 2,5-3,5:
+-5 s 4
mól Sprettir<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Vika 1 : 05-11
feb 11
tímar 60
mín
30
mín
30 mín <o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Vika 2 : 12-18
feb 13
tímar 80
mín
40
mín
40 mín<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Vika 3 : 19-24
feb 16
tímar 90
mín
50 mín
40
mín<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Vika 4 : 25-04 mars 9
tímar 50
mín
25 mín
25
mín<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt"><o:p> </o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Hvernig vikan á að líta út ég tek bara +-5 og
spretti.<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt"><o:p> </o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Mánudagur: Frí<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Þriðjudagur: 10 mín tempó
æfing þar sem hjólað er 2-5 mín á +-5 og létt þar til púls er
65%<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Miðvikudagur:10* 10-15 sek brekkusprettir með 10mín á
milli<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Fimmtudagur: 10 mín tempó æfing þar sem hjólað er 2-5
mín á +-5 og létt þar til púls er 65%<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Föstudagur: 10* 10-15 sek
brekkusprettir með 10mín á milli<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Laugardagur: Bæði Tempó og
sprettir.<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Sunnudagur: Langt og
halda sér fyrir neðan 2,5 m/mól.<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt"><o:p> </o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Restin af tímanum í hverri viku er hjólað fyrir neðan
2,5 m/mól á eða 10 slögum fyrir neðan og þar á milli.
<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Forðast að hjóla langan tíma á bilinu 2,5 m/mól og 3,5
m/mol. Gera greinarmun á úthaldsæfingum/grunnþoli og keyrsluæfingum.
<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt"><o:p> </o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Lyftingar:<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Við munum leggja áherslu á 8-12 endurtekningar á
lappir og vinna vel með maga og bak.<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt"><o:p> </o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Notum Power Cleans til að styrkja allan
líkamann.<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt">Hér er myndskeið með Power Cleans.
<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt"><A
href="http://www.bodybuilding.com/fun/videos/2006/powerclean.wvx">http://www.bodybuilding.com/fun/videos/2006/powerclean.wvx</A><o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt"><o:p> </o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face=Arial size=2><SPAN lang=IS
style="FONT-SIZE: 10pt; FONT-FAMILY: Arial"><o:p> </o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face=Arial size=2><SPAN lang=IS
style="FONT-SIZE: 10pt; FONT-FAMILY: Arial"><o:p> </o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face=Arial size=2><SPAN lang=IS
style="FONT-SIZE: 10pt; FONT-FAMILY: Arial">Með kveðju
<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face=Arial size=2><SPAN lang=IS
style="FONT-SIZE: 10pt; FONT-FAMILY: Arial">Albert Jakobsson
<o:p></o:p></SPAN></FONT></P>
<P class=MsoNormal><FONT face="Times New Roman" size=3><SPAN lang=IS
style="FONT-SIZE: 12pt"><o:p> </o:p></SPAN></FONT></P></DIV>
<P>
<HR>
<P></P>_______________________________________________<BR>Hfr-keppendur
mailing
list<BR>Hfr-keppendur@listar.hi.is<BR>http://listar.hi.is/mailman/listinfo/hfr-keppendur<BR></BLOCKQUOTE></BODY></HTML>