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<p class=MsoNormal><font size=2 face=Arial><span style='font-size:10.0pt;
font-family:Arial'>Við munum taka góða æfingu á fimmtudag með sprettum við
finnum okkur góðan stað þar sem við getum tekið þetta sett.<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'><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 10 : 12 tímar > 26. maí –
1. júní<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'>
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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'>Dagur: Vika 6<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>
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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'>Ef hjólað er þá
á að hjóla á recovery<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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<td width=456 valign=top style='width:342.0pt;border-top:none;border-left:
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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'>Þeir sem ætla að keppa fara í Guðmundarlund og æfa
sig.<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'>þeir sem ætla ekki að keppa taka 10*2 mín tempó cad
70 zone 3 hvíla 1 mím á milli, <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'>Hvíla 30 mín þar til byrjað er á næsta setti.<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'>20 mín 5 slög fyrir neðan Þröskuld mjögt mikilvægt
að fara ekki yfir.<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>
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<p class=MsoNormal><font size=3 face="Times New Roman"><span lang=IS
style='font-size:12.0pt'>Keppni velja góða upphitun og prófa sig áfram með
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'>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*4* 75 sek hvíla 15 sek á milli spretta en 5 mín á
milli setta.<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'>5-10 slög yfir þröskuld.<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'>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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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'>2*10* 45 sek hvíla 15 sek á milli spretta en 5 mín á
milli setta.<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'>5-10 slög yfir þröskuld.<o:p></o:p></span></font></p>
</td>
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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>
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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 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>
</td>
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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 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="2008-05-26T23:19:00Z"
w:endInsAuthor="aj" w:endInsDate="2008-05-26T23:19:00Z">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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