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<p class=MsoNormal><font size=2 face=Arial><span lang=DA style='font-size:10.0pt;
font-family:Arial'>Ég era ð vinna í planinu næstu vikurnar hér er drög að
fyrstu vikunni.<o:p></o:p></span></font></p>
<p class=MsoNormal><font size=2 face=Arial><span lang=DA style='font-size:10.0pt;
font-family:Arial'><o:p> </o:p></span></font></p>
<p class=MsoNormal><font size=2 face=Arial><span lang=DA style='font-size:10.0pt;
font-family:Arial'><o:p> </o:p></span></font></p>
<p class=MsoNormal align=center style='text-align:center'><b><font size=6
face="Times New Roman"><span lang=IS style='font-size:22.0pt;font-weight:bold'>Æfingaplan
næstu fjórar vikur.<o:p></o:p></span></font></b></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Heildartímar á viku miðað við 600-700 tíma á ársgrundvelli<o:p></o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Vika 1 : 12 tímar<o:p></o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Vika 2 : 15 tímar<o:p></o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Vika 3 : 18 tímar<o:p></o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Vika 4 : 10 tímar<o:p></o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Dagur: Vika<o:p></o:p></span></font></p>
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<p class=MsoNormal style='margin-right:-111.6pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'>Æfing<o:p></o:p></span></font></p>
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border-left:none;padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
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border-top:none;padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Mánudagur<o:p></o:p></span></font></p>
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<p class=MsoNormal style='margin-right:-111.6pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'>Ef hjólað er þá
á að hjóla á recovery<o:p></o:p></span></font></p>
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border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;
padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
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border-top:none;padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Þriðjudagur<o:p></o:p></span></font></p>
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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>30 mín tempó með hægum cadence<o:p></o:p></span></font></p>
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border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;
padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Miðvikudagur<o:p></o:p></span></font></p>
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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Sprettir 10 sek áll á fullu hvíla 3-5 mín á milli zone
2<o:p></o:p></span></font></p>
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border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;
padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
</td>
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border-top:none;padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Fimmtudagur<o:p></o:p></span></font></p>
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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Stöðugt interval 30 mín +-5 slög kringum þröskuld<o:p></o:p></span></font></p>
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<td width=19 valign=top style='width:14.4pt;border-top:none;border-left:none;
border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;
padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
</td>
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border-top:none;padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Föstudagur<o:p></o:p></span></font></p>
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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Hjóla úr sér alla þreytu ekki hjóla fyrir ofan zone
2<o:p></o:p></span></font></p>
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border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;
padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
</td>
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border-top:none;padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Laugardagur<o:p></o:p></span></font></p>
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padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Hjóla í hóp og fylgja hópnum en hjóla 80% af
æfingunni á zone 3<o:p></o:p></span></font></p>
</td>
<td width=19 valign=top style='width:14.4pt;border-top:none;border-left:none;
border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;
padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
</td>
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<td width=197 valign=top style='width:147.6pt;border:solid windowtext 1.0pt;
border-top:none;padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Sunnudagur<o:p></o:p></span></font></p>
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<td width=374 valign=top style='width:280.8pt;border-top:none;border-left:
none;border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;
padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Hjóla langa túra og vera mest á grunnþoli zone 2
loftháð<o:p></o:p></span></font></p>
</td>
<td width=19 valign=top style='width:14.4pt;border-top:none;border-left:none;
border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;
padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
</td>
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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></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'>Tempó : </span></font></b><span
lang=IS>Hjóla með frekar hægan cadence 70-75 rpm halda jöfnu álagi og gera
þetta þar sem ekki er mikið af brekkum<o:p></o:p></span></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></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'>Sprettir : </span></font></b><span
lang=IS>Sprettir eru alltaf á 100 % álagi hjóla létt á temmilegum hraða standa
upp og taka á öllu færa sig niður á hnakkinn og halda krafti og cadence<o:p></o:p></span></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></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'>Stöðugt Interval : </span></font></b><span
lang=IS>Hjóla á 70-80 cadence í brekkum en 85-95 á jafnsléttu. Mikilvægt að
halda réttum púls sem á að vera +- 5 slög kringum sýruþröskuld.<o:p></o:p></span></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'><o:p> </o:p></span></font></p>
<p class=MsoNormal><font size=2 face=Arial><span lang=IS style='font-size:10.0pt;
font-family:Arial'><o:p> </o:p></span></font></p>
<p class=MsoNormal style='mso-margin-top-alt:auto;mso-margin-bottom-alt:auto'><font
size=3 face="Times New Roman"><span lang=IS style='font-size:12.0pt'>Með kveðju
<br>
Albert Jakobsson <br>
__ o <br>
_-\<,_ <br>
....(_)/ (_)..... <br>
____________________________________________ <br>
E-mail <ns0:PersonName w:insAuthor="aj" w:insDate="2008-03-25T17:21:00Z"
w:endInsAuthor="aj" w:endInsDate="2008-03-25T17:21:00Z">aj@hi.is</ns0:PersonName>
<br>
GSM: 8996026 Heima: 5525544<br>
____________________________________________ </span><o:p></o:p></font></p>
<p class=MsoNormal><font size=3 face="Times New Roman"><span style='font-size:
12.0pt'><o:p> </o:p></span></font></p>
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