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<TITLE>Vika 5</TITLE>
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<P DIR=LTR><SPAN LANG="en-gb"><B></B></SPAN><B><SPAN LANG="is"><FONT FACE="Times New Roman">Vika 5</FONT><FONT FACE="Times New Roman"> : 11</FONT></SPAN></B><SPAN LANG="en-gb"><B></B></SPAN><B><SPAN LANG="is"><FONT FACE="Times New Roman"> tímar</FONT></SPAN></B></P>
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<P DIR=LTR><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">Dagur: Vika</FONT><FONT FACE="Times New Roman"></FONT> <FONT FACE="Times New Roman">5</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> </SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">Æfing </FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><BR>
</SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">Mánudagur </FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">Ef hjólað er þá á að hjóla á recovery </FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><BR>
</SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">Þriðjudagur </FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">25</FONT><FONT FACE="Times New Roman"> mín tempó</FONT> <FONT FACE="Times New Roman">cad 70 zone 3, 20 m</FONT><FONT FACE="Times New Roman">ín 5 slög fyrir neðan Þröskuld mjögt mikilvægt að fara ekki yfir.</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> </SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><BR>
</SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">Miðvikudagur </FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">Brekkus</FONT><FONT FACE="Times New Roman">prettir</FONT><FONT FACE="Times New Roman"> standandi</FONT><FONT FACE="Times New Roman"> 8-15</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> sek</FONT> <FONT FACE="Times New Roman">á fullu hvíla</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">10</FONT><FONT FACE="Times New Roman">-15</FONT><FONT FACE="Times New Roman"> mín</FONT><FONT FACE="Times New Roman">,</FONT><FONT FACE="Times New Roman"></FONT> <FONT FACE="Times New Roman">vöðvarnir</FONT><FONT FACE="Times New Roman"> verða að</FONT><FONT FACE="Times New Roman"> hlaðist aftur af ATP</FONT><FONT FACE="Times New Roman">.</FONT><FONT FACE="Times New Roman"></FONT> <FONT FACE="Times New Roman">E</FONT><FONT FACE="Times New Roman">ins</FONT> <FONT FACE="Times New Roman">marga og hægt með 10-15 m</FONT><FONT FACE="Times New Roman">ín hv</FONT><FONT FACE="Times New Roman">íld</FONT><FONT FACE="Times New Roman"></FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> </SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><BR>
</SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">Fimmtudagur </FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">3</FONT><FONT FACE="Times New Roman">*</FONT> <FONT FACE="Times New Roman">Kraft interval cadence yfir 110 rms</FONT> <FONT FACE="Times New Roman">í 3</FONT><FONT FACE="Times New Roman"> m</FONT><FONT FACE="Times New Roman">ín</FONT> <FONT FACE="Times New Roman">zone 5 helst</FONT> <FONT FACE="Times New Roman">á jafnsl</FONT><FONT FACE="Times New Roman">éttu.</FONT> <FONT FACE="Times New Roman">Byggja upp</FONT> <FONT FACE="Times New Roman">álagið fyrstu m</FONT><FONT FACE="Times New Roman">ín og halda s</FONT><FONT FACE="Times New Roman">íðan</FONT> <FONT FACE="Times New Roman">álagi og cad</FONT><FONT FACE="Times New Roman">.</FONT> <FONT FACE="Times New Roman">Hv</FONT><FONT FACE="Times New Roman">íla 5 m</FONT><FONT FACE="Times New Roman">ín</FONT> <FONT FACE="Times New Roman">á m</FONT><FONT FACE="Times New Roman">illi spretta spinna l</FONT><FONT FACE="Times New Roman">étt</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> </SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><BR>
</SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">Föstudagur </FONT> <FONT FACE="Times New Roman">Hjóla úr sér alla þreytu ekki hjóla fyrir ofan zone 2 </FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><BR>
</SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">Laugardagur </FONT> <FONT FACE="Times New Roman">Hjóla</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman"> 90 m</FONT><FONT FACE="Times New Roman">ín</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">í hóp og</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> <FONT FACE="Times New Roman">halda 85-90 cad eða yfir og ekki standa upp</FONT><FONT FACE="Times New Roman"></FONT> <FONT FACE="Times New Roman">í brekkum</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> </SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><BR>
</SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">Sunnudagur </FONT> <FONT FACE="Times New Roman">Hjóla langa túra og vera mest á grunnþoli zone 2 loftháð</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><FONT FACE="Times New Roman">.</FONT> <FONT FACE="Times New Roman">30</FONT><FONT FACE="Times New Roman"> mín tempó</FONT> <FONT FACE="Times New Roman">cad 7</FONT><FONT FACE="Times New Roman">5</FONT><FONT FACE="Times New Roman">.</FONT> <FONT FACE="Times New Roman">Eða keppa</FONT> <FONT FACE="Times New Roman">í Öskjuhl</FONT><FONT FACE="Times New Roman">íðinni.</FONT></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"> </SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"><BR>
</SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is"></SPAN></P>
<P DIR=LTR><SPAN LANG="en-gb"></SPAN><SPAN LANG="en-gb"></SPAN><SPAN LANG="is-is"></SPAN><A NAME=""><SPAN LANG="is-is"></SPAN><SPAN LANG="is-is"><FONT SIZE=2 FACE="Arial">Með 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>
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