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<TITLE>Æfingaplan frá 5. mars til 1 apríl</TITLE>
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<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Hæ,</FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Hér er planið fyrir næsta mánuð</FONT><FONT FACE="Times New Roman">.</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> Þ</FONT><FONT FACE="Times New Roman">að eru nokkrir sem ætla</FONT> <FONT FACE="Times New Roman">út</FONT> <FONT FACE="Times New Roman">og</FONT> <FONT FACE="Times New Roman">taka þeir</FONT> <FONT FACE="Times New Roman">vikuna fyrir utanlandsferðina l</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">étta</FONT><FONT FACE="Times New Roman"> og hj</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">óla s</FONT><FONT FACE="Times New Roman">íðan vel</FONT> <FONT FACE="Times New Roman">úti.</FONT></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><B></B></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><B><FONT FACE="Times New Roman">Mikilvægt</FONT><FONT FACE="Times New Roman">.</FONT></B></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><B><FONT FACE="Times New Roman">Það þarf að stoppa</FONT></B></SPAN><SPAN LANG="is"><B> <FONT FACE="Times New Roman">áður en farið er</FONT> <FONT FACE="Times New Roman">í temp</FONT><FONT FACE="Times New Roman">ó og keyrslur spjalla saman og</FONT> <FONT FACE="Times New Roman">ákveða hvenær ætla menn að taka</FONT> <FONT FACE="Times New Roman">á</FONT><FONT FACE="Times New Roman">,</FONT><FONT FACE="Times New Roman"> hvenæ</FONT><FONT FACE="Times New Roman">r</FONT> <FONT FACE="Times New Roman">er b</FONT><FONT FACE="Times New Roman">úið og hvar</FONT> <FONT FACE="Times New Roman">á að hittast til að hj</FONT><FONT FACE="Times New Roman">óla saman aftur.</FONT></B></SPAN><SPAN LANG="is"><B></B></SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Næstu fjórar vikurnar.</FONT></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"> <FONT FACE="Times New Roman">Zone 3 </FONT> <FONT FACE="Times New Roman">Zone 4 </FONT> <FONT FACE="Times New Roman"> Zone 5</FONT></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"> <FONT FACE="Times New Roman"> Milli 2,5-3,5: </FONT><FONT FACE="Times New Roman"> +-5 s 4 mól </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"> </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">Sprettir</FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Vika 1 : 0</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">5</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">-11</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">mars</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"> 1</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">1</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> tímar </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">70</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> mín </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">6</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">0 mín </FONT><FONT FACE="Times New Roman"> 30 mín </FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Vika 2 : 12-18</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">mars</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"> 1</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">4</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> tímar </FONT><FONT FACE="Times New Roman"> 80 mín </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">80</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> mín </FONT><FONT FACE="Times New Roman"> 40 mín</FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Vika 3 : 19-24</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">mars</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"> 1</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">8</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> tímar </FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"></FONT> <FONT FACE="Times New Roman">10</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">0 mín </FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">9</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">0 mín </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">5</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">0 mín</FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Vika 4 : 25-</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">0</FONT><FONT FACE="Times New Roman">1</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"></FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">april </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"> </FONT> <FONT FACE="Times New Roman">9 tímar </FONT><FONT FACE="Times New Roman"> 50 mín </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">40</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> mín </FONT><FONT FACE="Times New Roman"> 25 mín</FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Hvernig vikan á að líta út ég tek bara +-5 og spretti.</FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">----------------------------------------------------------------------------------------------------</FONT></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><B><FONT FACE="Times New Roman">Mánudagur</FONT></B></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">: Frí</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> eða 45 m</FONT><FONT FACE="Times New Roman">ín</FONT> <FONT FACE="Times New Roman">á Zone 1</FONT></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><B><FONT FACE="Times New Roman">Þriðjudagur:</FONT></B></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">30 m</FONT><FONT FACE="Times New Roman">ín</FONT><FONT FACE="Times New Roman">útur</FONT> <FONT FACE="Times New Roman">á temp</FONT><FONT FACE="Times New Roman">ó</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">m</FONT><FONT FACE="Times New Roman">á skipta upp</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"></FONT> <FONT FACE="Times New Roman">í</FONT><FONT FACE="Times New Roman"> einingar með 1 m</FONT><FONT FACE="Times New Roman">ín hv</FONT><FONT FACE="Times New Roman">íld</FONT> <FONT FACE="Times New Roman">á m</FONT><FONT FACE="Times New Roman">illi hj</FONT><FONT FACE="Times New Roman">ól innan</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">Zone 3</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"></FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"></FONT></SPAN><SPAN LANG="is"> </SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><B><FONT FACE="Times New Roman">Miðvikudagur:</FONT></B></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">5</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">* 10-15 sek</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">sprettir</FONT> <FONT FACE="Times New Roman">á flötu</FONT><FONT FACE="Times New Roman"> hj</FONT><FONT FACE="Times New Roman">óla</FONT><FONT FACE="Times New Roman"></FONT> <FONT FACE="Times New Roman">á 25 standa s</FONT><FONT FACE="Times New Roman">íðan upp</FONT> <FONT FACE="Times New Roman">og taka</FONT> <FONT FACE="Times New Roman">á öllu halda h</FONT><FONT FACE="Times New Roman">áum sn</FONT><FONT FACE="Times New Roman">úning</FONT> <FONT FACE="Times New Roman">á eftir</FONT> <FONT FACE="Times New Roman">í 1 m</FONT><FONT FACE="Times New Roman">ín og hj</FONT><FONT FACE="Times New Roman">óla s</FONT><FONT FACE="Times New Roman">íðan niður</FONT> <FONT FACE="Times New Roman">í 5 m</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">ín</FONT></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><B><FONT FACE="Times New Roman">Fimmtudagur:</FONT></B></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"></FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"> </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">30 m</FONT><FONT FACE="Times New Roman">ín</FONT><FONT FACE="Times New Roman">útur</FONT> <FONT FACE="Times New Roman">á temp</FONT><FONT FACE="Times New Roman">ó</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">m</FONT><FONT FACE="Times New Roman">á skipta upp</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"></FONT> <FONT FACE="Times New Roman">í</FONT><FONT FACE="Times New Roman"> einingar með 1 m</FONT><FONT FACE="Times New Roman">ín hv</FONT><FONT FACE="Times New Roman">íld</FONT> <FONT FACE="Times New Roman">á m</FONT><FONT FACE="Times New Roman">illi hj</FONT><FONT FACE="Times New Roman">ól innan</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">Zone</FONT> <FONT FACE="Times New Roman">3</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"></FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"></FONT></SPAN><SPAN LANG="is"> </SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><B><FONT FACE="Times New Roman">Föstudagur:</FONT></B></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"> </FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">Hj</FONT><FONT FACE="Times New Roman">óla Recovery allan t</FONT><FONT FACE="Times New Roman">íman ekki taka spretti eða keyrslur</FONT></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><B><FONT FACE="Times New Roman">Laugardagur:</FONT></B></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"></FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"> 2*5 m</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">ín</FONT> <FONT FACE="Times New Roman">á Zone 3</FONT> <FONT FACE="Times New Roman">í brekku</FONT><FONT FACE="Times New Roman"></FONT> <FONT FACE="Times New Roman">á</FONT> <FONT FACE="Times New Roman">h</FONT><FONT FACE="Times New Roman">áum sn</FONT><FONT FACE="Times New Roman">úning.</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">5</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">* 10-15 sek</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">sprettir</FONT> <FONT FACE="Times New Roman">á flötu</FONT><FONT FACE="Times New Roman"> hj</FONT><FONT FACE="Times New Roman">óla</FONT><FONT FACE="Times New Roman"></FONT> <FONT FACE="Times New Roman">á 25 standa s</FONT><FONT FACE="Times New Roman">íðan upp</FONT> <FONT FACE="Times New Roman">og taka</FONT> <FONT FACE="Times New Roman">á öllu halda h</FONT><FONT FACE="Times New Roman">áum sn</FONT><FONT FACE="Times New Roman">úning</FONT> <FONT FACE="Times New Roman">á eftir</FONT> <FONT FACE="Times New Roman">í 1 m</FONT><FONT FACE="Times New Roman">ín og hj</FONT><FONT FACE="Times New Roman">óla s</FONT><FONT FACE="Times New Roman">íðan niður</FONT> <FONT FACE="Times New Roman">í 5 m</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">í</FONT><FONT FACE="Times New Roman">n</FONT></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">.</FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><B><FONT FACE="Times New Roman">Sunnudagur:</FONT></B></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman"> Langt og halda sér</FONT></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">mest</FONT> <FONT FACE="Times New Roman">á Zone 1 og 2 en m</FONT><FONT FACE="Times New Roman">á hj</FONT><FONT FACE="Times New Roman">óla l</FONT><FONT FACE="Times New Roman">ítilsh</FONT><FONT FACE="Times New Roman">áttar</FONT> <FONT FACE="Times New Roman">á Zone 3</FONT></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">----------------------------------------------------------------------------------------------------</FONT></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Restin af tímanum í hverri viku er hjólað fyrir neðan 2,5 m/mól á eða 10 slögum fyrir neðan og þar á milli. </FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Forðast að hjóla langan tíma á bilinu 2,5 m/mól og 3,5 m/mol. Gera greinarmun á úthalds</FONT><FONT FACE="Times New Roman">æfingum/grunnþoli og keyrsluæfingum. </FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Lyftingar:</FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"><FONT FACE="Times New Roman">Við munum leggja áherslu á 8-12 endurtekningar á lappir og vinna vel með maga og bak</FONT><FONT FACE="Times New Roman">.</FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN><SPAN LANG="is"></SPAN><SPAN LANG="is-is"></SPAN><A NAME=""><SPAN LANG="is-is"></SPAN><SPAN LANG="is-is"><FONT SIZE=2 FACE="Arial">Me</FONT><FONT SIZE=2 FACE="Arial">ð kveðju </FONT></SPAN></A></P>
<P DIR=LTR><SPAN LANG="is-is"><FONT SIZE=2 FACE="Arial">Albert Jakobsson </FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is-is"><FONT SIZE=2 FACE="Arial">_________________________________________________ </FONT></SPAN></P>
<P DIR=LTR><SPAN LANG="is"></SPAN></P>
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