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</o:shapelayout></xml><![endif]--></head><body lang=IS link=blue vlink=purple><div class=WordSection1><table class=MsoNormalTable border=1 cellspacing=0 cellpadding=0 style='border-collapse:collapse;border:none'><tr><td width=118 valign=top style='width:88.55pt;border:solid windowtext 1.0pt;padding:0cm 5.4pt 0cm 5.4pt'><p class=MsoNormal align=center style='text-align:center'><span style='font-size:12.0pt'>2010<o:p></o:p></span></p></td><td width=118 valign=top style='width:88.55pt;border:solid windowtext 1.0pt;border-left:none;padding:0cm 5.4pt 0cm 5.4pt'><p class=MsoNormal align=center style='text-align:center'>Vika 01<span style='font-size:12.0pt'><o:p></o:p></span></p></td><td width=118 valign=top style='width:88.55pt;border:solid windowtext 1.0pt;border-left:none;padding:0cm 5.4pt 0cm 5.4pt'><p class=MsoNormal align=center style='text-align:center'>Vika 02<span style='font-size:12.0pt'><o:p></o:p></span></p></td><td width=118 valign=top style='width:88.55pt;border:solid windowtext 1.0pt;border-left:none;padding:0cm 5.4pt 0cm 5.4pt'><p class=MsoNormal align=center style='text-align:center'>Vika 03<span style='font-size:12.0pt'><o:p></o:p></span></p></td><td width=118 valign=top style='width:88.6pt;border:solid windowtext 1.0pt;border-left:none;padding:0cm 5.4pt 0cm 5.4pt'><p class=MsoNormal align=center style='text-align:center'>Vika 04<span style='font-size:12.0pt'><o:p></o:p></span></p></td></tr><tr><td width=118 valign=top style='width:88.55pt;border:solid windowtext 1.0pt;border-top:none;padding:0cm 5.4pt 0cm 5.4pt'><p class=MsoNormal>Janúar<span style='font-size:12.0pt'><o:p></o:p></span></p></td><td width=118 valign=top style='width:88.55pt;border-top:none;border-left:none;border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;padding:0cm 5.4pt 0cm 5.4pt'><p class=MsoNormal align=center style='text-align:center'>9 kl<span style='font-size:12.0pt'><o:p></o:p></span></p></td><td width=118 valign=top style='width:88.55pt;border-top:none;border-left:none;border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;padding:0cm 5.4pt 0cm 5.4pt'><p class=MsoNormal align=center style='text-align:center'>11 kl.<span style='font-size:12.0pt'><o:p></o:p></span></p></td><td width=118 valign=top style='width:88.55pt;border-top:none;border-left:none;border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;padding:0cm 5.4pt 0cm 5.4pt'><p class=MsoNormal align=center style='text-align:center'>13 kl.<span style='font-size:12.0pt'><o:p></o:p></span></p></td><td width=118 valign=top style='width:88.6pt;border-top:none;border-left:none;border-bottom:solid windowtext 1.0pt;border-right:solid windowtext 1.0pt;padding:0cm 5.4pt 0cm 5.4pt'><p class=MsoNormal align=center style='text-align:center'>16 kl.<span style='font-size:12.0pt'><o:p></o:p></span></p></td></tr></table><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>***************************************************************************<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Vika 1 , 9 Tímar<o:p></o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Mánudagur</span></b><span style='font-family:"Times New Roman","serif"'> Frjálst eđa Recovery<o:p></o:p></span></p><p class=MsoPlainText><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Ţriđjudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2 og 10 mín +-5 slög undir og yfir ţröskuldi<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Miđvikudagur</span></b><span style='font-family:"Times New Roman","serif"'> zone 2 , 2*5 mín hjóla međ hćgar cadence pressa + lyftingar<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Fimmtudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2 , 6 * 1 mín hjóla 1 mín á fullu og 1 mín rólega og ná púls niđur í zone 2.<b><o:p></o:p></b></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Föstudagur</span></b><span style='font-family:"Times New Roman","serif"'> Frí eđa létt hjól + lyftingar<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Laugardagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2,<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Sunnudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2, 2*10 mín halda 80-100 cadence, 5 slög undir ţröskuld..<o:p></o:p></span></p><p class=MsoPlainText><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Ćfingatímar á hjóli 9 tímar<o:p></o:p></span></b></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>***************************************************************************<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Vika 2 , 11 Tímar<o:p></o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Mánudagur</span></b><span style='font-family:"Times New Roman","serif"'> Frjálst eđa Recovery<o:p></o:p></span></p><p class=MsoPlainText><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Ţriđjudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2, 2*10 rólega cadence 60-65 cad púls 10 undir ţröskuld<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Miđvikudagur</span></b><span style='font-family:"Times New Roman","serif"'> zone 2 , 8*1 mín (15sek á fullu og 45 sek rólega)<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Fimmtudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2 , 2*10 mín halda 80-100 cadence, 5 slög undir ţröskuld..<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Föstudagur</span></b><span style='font-family:"Times New Roman","serif"'> Frí eđa létt hjól + lyftingar<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Laugardagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2, 8*1 mín (15sek á fullu og 45 sek rólega), 2*10 mín halda 80-100 cadence, +-5 slög á ţröskuld..<b><o:p></o:p></b></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Sunnudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2, 2*10 mín halda 80-100 cadence, 5 slög undir ţröskuld<o:p></o:p></span></p><p class=MsoPlainText><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Ćfingatímar á hjóli 11 tímar<o:p></o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoNormal>***************************************************************************<o:p></o:p></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Vika 3 , 13 Tímar<o:p></o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Mánudagur</span></b><span style='font-family:"Times New Roman","serif"'> Frjálst eđa Recovery<o:p></o:p></span></p><p class=MsoPlainText><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Ţriđjudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2, 1*10 mín halda 80-100 cadence, 5 slög undir ţröskuld hvíla 1-3 mín<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Miđvikudagur</span></b><span style='font-family:"Times New Roman","serif"'> zone 2 , 5*1 mín (15sek á fullu og 45 sek rólega)<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Fimmtudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2 , 2*10 mín halda 80-100 cadence, 5 slög undir ţröskuld</span> <span style='font-family:"Times New Roman","serif"'>hvíla 1-3 mín<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Föstudagur</span></b><span style='font-family:"Times New Roman","serif"'> Frí eđa létt hjól + lyftingar<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Laugardagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2, 4*1 mín (20sek á fullu og 40 sek rólega),<b><o:p></o:p></b></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Sunnudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2, 2*15 mín halda 80-100 cadence, 5 slög undir ţröskuld 2*4*(20sek á fullu og 40 sek rólega),<o:p></o:p></span></p><p class=MsoPlainText><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Ćfingatímar á hjóli 13 tímar<o:p></o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoNormal>***************************************************************************<o:p></o:p></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Vika 4 , 16 Tímar<o:p></o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Mánudagur</span></b><span style='font-family:"Times New Roman","serif"'> Frjálst eđa Recovery<o:p></o:p></span></p><p class=MsoPlainText><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Ţriđjudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2, 2*10 mín halda 80-100 cadence, 5 slög undir ţröskuld hvíla 1-3 mín<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Miđvikudagur</span></b><span style='font-family:"Times New Roman","serif"'> zone 2 , 5*1 mín (15sek á fullu og 45 sek rólega)<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Fimmtudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2 , 3*10 mín halda 80-100 cadence, 5 slög undir ţröskuld</span> <span style='font-family:"Times New Roman","serif"'>hvíla 1-3 mín<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Föstudagur</span></b><span style='font-family:"Times New Roman","serif"'> Frí eđa létt hjól + lyftingar<o:p></o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Laugardagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2, 4*1 mín (20sek á fullu og 40 sek rólega),<b><o:p></o:p></b></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Sunnudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2, 2*15 mín halda 80-100 cadence, 5 slög undir ţröskuld 2*4*(20sek á fullu og 40 sek rólega),<o:p></o:p></span></p><p class=MsoPlainText><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Ćfingatímar á hjóli 16 tímar<o:p></o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'><o:p> </o:p></span></b></p><p class=MsoNormal>***************************************************************************<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal><o:p> </o:p></p><p class=MsoNormal>Međ kveđju<o:p></o:p></p><p class=MsoNormal>Albert Jakobsson<o:p></o:p></p><p class=MsoNormal> __ o<o:p></o:p></p><p class=MsoNormal> _-\<,_<o:p></o:p></p><p class=MsoNormal>....(_)/ (_).....<o:p></o:p></p><p class=MsoNormal>____________________________________________<o:p></o:p></p><p class=MsoNormal>E-mail aj@hi.is<o:p></o:p></p><p class=MsoNormal>GSM: 8996026 Heima: 5525544<o:p></o:p></p><p class=MsoNormal>____________________________________________<o:p></o:p></p><p class=MsoNormal><o:p> </o:p></p></div></body></html>