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<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Vika 6 : 13 tímar<o:p></o:p></span></font></b></p>
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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 6<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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<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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<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'>6*5 mín tempó cad 70 zone 3 hvíla 2 mím á milli, 20
mín 5 slög fyrir neðan Þröskuld mjögt mikilvægt að fara ekki yfir.<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'>Brekkusprettir standandi 8-12 sek á fullu hvíla 10-15
mín, vöðvarnir verða að hlaðist aftur af ATP. Taka 3-5með 15 mín hvíld<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'>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'>2*10 mín stöðugt álag vera ca 5-10 slögum yfir
þröskuld. Halda 70-80 cad í brekkum og 85-95 cad á flötu. Hvíla 10 mín á milli.
Þetta er ITT tempó<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'>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-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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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Hóp hjólreiðar langan túr en hjóla ekki fyrir ofan zone
3. það þýðir að halda sig 5 slögum fyrir neðan sýruþröskuld<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'>Sunnudagur<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 langan túr á zone 2 hjóla 40 mín á zone 3 ekki
yfir þröskuld með frekar hægum cad á jafnsléttu 70-75 cad byggja upp vellíðan
þegar hjólað er flötu landslagi með frekar hægum cad.<o:p></o:p></span></font></p>
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<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><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="2008-04-29T17:15:00Z"
w:endInsAuthor="aj" w:endInsDate="2008-04-29T17:15:00Z">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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