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<p class=MsoNormal><font size=2 face=Arial><span style='font-size:10.0pt;
font-family:Arial'><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'><o:p> </o:p></span></font></b></p>
<p class=MsoNormal><b><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt;font-weight:bold'>Vika 7 : 16 tímar 5-11 maí<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>
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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Dagur: Vika 7<o:p></o:p></span></font></p>
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<td width=456 valign=top style='width:342.0pt;border:solid windowtext 1.0pt;
border-left:none;padding:0mm 5.4pt 0mm 5.4pt'>
<p class=MsoNormal style='margin-right:-111.6pt'><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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<tr>
<td width=127 valign=top style='width:95.4pt;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'>Mánudagur<o:p></o:p></span></font></p>
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<td width=456 valign=top style='width:342.0pt;border-top:none;border-left:
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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'>Hvíld eða 60
mín á zone 1<o:p></o:p></span></font></p>
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<td width=127 valign=top style='width:95.4pt;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'>Þriðjudagur<o:p></o:p></span></font></p>
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<td width=456 valign=top style='width:342.0pt;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'>35 mín tempó cad 70 zone 3 þessar 35 mín ekki yfir
þröskuld ef einhver er með vandamál í hnjám fara upp í venjulegar cad.<o:p></o:p></span></font></p>
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<td width=127 valign=top style='width:95.4pt;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'>Miðvikudagur<o:p></o:p></span></font></p>
</td>
<td width=456 valign=top style='width:342.0pt;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'>4* Brekkusprettir standandi 8-12 sek á fullu hvíla 4
mín, vöðvarnir verða að hlaðist aftur af ATP.<o:p></o:p></span></font></p>
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<td width=127 valign=top style='width:95.4pt;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'>Fimmtudagur<o:p></o:p></span></font></p>
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<td width=456 valign=top style='width:342.0pt;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'>3*3 mín Kraft interval hvíla 4 mín. Velja stað þar
sem þið getið hjólað í 3 mín á flata. Taka 1 mín í að byggja upp álagið sem
er mjög hratt og halda síðan því í 2 mín á 100-110 cad.<o:p></o:p></span></font></p>
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<td width=127 valign=top style='width:95.4pt;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'>Föstudagur<o:p></o:p></span></font></p>
</td>
<td width=456 valign=top style='width:342.0pt;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 úr sér alla þreytu vera á Zone eitt allavegana
45 mín síðan ekki meira en zone 2 eftir það.<o:p></o:p></span></font></p>
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<td width=127 valign=top style='width:95.4pt;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'>Laugardagur<o:p></o:p></span></font></p>
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<td width=456 valign=top style='width:342.0pt;border-top:none;border-left:
none;border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;
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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Hjóla í hóp 3+ tíma . hjóla að vild á zone 1,2 og 3<o:p></o:p></span></font></p>
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<td width=127 valign=top style='width:95.4pt;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=456 valign=top style='width:342.0pt;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'>Langur túr á zone 2 en taka 40 mín á tempóæfingu á með
75-80 cad á zone 3 það er mjög mikilvægt að fara ekki yfir þröskuld.<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'><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'>Vika 8 : 09 tímar 13-18 maí<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>
<table class=MsoNormalTable border=1 cellspacing=0 cellpadding=0
style='border-collapse:collapse;border:none'>
<tr>
<td width=127 valign=top style='width:95.4pt;border: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'>Dagur: Vika 8<o:p></o:p></span></font></p>
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<td width=456 valign=top style='width:342.0pt;border:solid windowtext 1.0pt;
border-left:none;padding:0mm 5.4pt 0mm 5.4pt'>
<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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<td width=127 valign=top style='width:95.4pt;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'>Mánudagur<o:p></o:p></span></font></p>
</td>
<td width=456 valign=top style='width:342.0pt;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 style='margin-right:-111.6pt'><font size=3
face="Times New Roman"><span lang=IS style='font-size:12.0pt'>Hvíld ekki
hjóla<o:p></o:p></span></font></p>
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<td width=127 valign=top style='width:95.4pt;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'>Þriðjudagur<o:p></o:p></span></font></p>
</td>
<td width=456 valign=top style='width:342.0pt;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'>90 mín á hvíldar tempói zone 1 ekki hjóla meira bara
heim.<o:p></o:p></span></font></p>
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<td width=127 valign=top style='width:95.4pt;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'>Miðvikudagur<o:p></o:p></span></font></p>
</td>
<td width=456 valign=top style='width:342.0pt;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 60 mín létt sjálfir á zone 1 og 2<o:p></o:p></span></font></p>
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<td width=127 valign=top style='width:95.4pt;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'>Fimmtudagur<o:p></o:p></span></font></p>
</td>
<td width=456 valign=top style='width:342.0pt;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'>90 mín á hvíldar tempói zone 1 og 2.<o:p></o:p></span></font></p>
</td>
</tr>
<tr>
<td width=127 valign=top style='width:95.4pt;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'>Föstudagur<o:p></o:p></span></font></p>
</td>
<td width=456 valign=top style='width:342.0pt;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'>60 léttar hjólreiðar<o:p></o:p></span></font></p>
</td>
</tr>
<tr>
<td width=127 valign=top style='width:95.4pt;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'>Laugardagur<o:p></o:p></span></font></p>
</td>
<td width=456 valign=top style='width:342.0pt;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 í hóp og fylgja hópnum en hjóla 80% af
æfingunni á zone 3<o:p></o:p></span></font></p>
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<tr>
<td width=127 valign=top style='width:95.4pt;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>
</td>
<td width=456 valign=top style='width:342.0pt;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 3-4 tíma hjóla zone 1,2 og lítils
háttar á 3<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><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="2008-05-09T22:11:00Z"
w:endInsAuthor="aj" w:endInsDate="2008-05-09T22:11:00Z">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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