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</o:shapelayout></xml><![endif]--></head><body lang=IS link=blue vlink=purple><div class=WordSection1><p class=MsoPlainText><span style='font-size:8.0pt;font-family:"Times New Roman","serif"'>v12<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"'>Vika 7 , 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"'> <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"'>Þriðjudagur</span></b><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"'><o:p> </o:p></span></b></p><p class=MsoPlainText><b><span style='font-family:"Times New Roman","serif"'>Miðvikudagur</span></b><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"'><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"'> Upphitun í 20 mín , 5*3 mín hvíla 1 mín hvern sprett vaxandi þannig að púlsinn á að koma hægt upp og ekki fara meira en 5 slög yfir þröskuld og það bara á síðustu 15 sek. Það sem er eftir af æfingunni hjóla á 65%-75% eða Zone 2. Hjóla 10-15 mín rólega á Zone 1 niður eftir æfingu.<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 eða blanda saman Zone 1 og Zone 2 + 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, 2 sett af 4*1 mín (30sek á fullu og 30 sek rólega) þetta er eitt sett og hvíla 3 mín á milli hverja fjögra spretta.<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, Halda jöfnuálagi allan tímann ekki byrja of hratt og þurfa að gefa eftir í endanum. Það er gott að láta púlsinn koma upp á ca. 5 mín upp í kringum þröskuld. 82%-87% af hámarkspúls. Hjóla 10-15 mín rólega á Zone 1 niður eftir æfingu.<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"'>Æfingatímar 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=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 8 , 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 eða 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"'>Þriðjudagur</span></b><span style='font-family:"Times New Roman","serif"'> Upphitun í 20 mín, 2 sett af 4*1 mín (30sek á fullu og 30 sek rólega) þetta er eitt sett og hvíla 3 mín á milli hverja fjögra spretta, 2*15 mín halda 80-100 cadence, Halda jöfnuálagi allan tímann ekki byrja of hratt og þurfa að gefa eftir í endanum. Það er gott að láta púlsinn koma upp á ca. 5 mín upp í kringum þröskuld. 82%-87% af hámarkspúls.. Hjóla 10-15 mín rólega á Zone 1 niður eftir æfingu.<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"'>Miðvikudagur</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"'> Upphitun í 20 mín, 2 sett af 4*1 mín (30sek á fullu og 30 sek rólega) þetta er eitt sett og hvíla 3 mín á milli hverja fjögra spretta, 2*15 mín halda 80-100 cadence, Halda jöfnuálagi allan tímann ekki byrja of hratt og þurfa að gefa eftir í endanum. Það er gott að láta púlsinn koma upp á ca. 5 mín upp í kringum þröskuld. 82%-87% af hámarkspúls.. Hjóla 10-15 mín rólega á Zone 1 niður eftir æfingu.<b><o:p></o:p></b></span></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 eftur erfiðar æfingar eða mjög létt hjól á zone 1<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, <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"'> Hjóla með hópnum ekkert sérstakt sett fyrir. 2-3 tímar.<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><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"'>Æfingatímar 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=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 9 , 9 Tímar </span></b><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"'><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 eða 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"'>Þriðjudagur</span></b><span style='font-family:"Times New Roman","serif"'> Zone 2 og 10 mín á þröskuld <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"'>Miðvikudagur</span></b><span style='font-family:"Times New Roman","serif"'> zone 2 , + 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 , 2*4 (30sek á fullu og 30 sek rólega) hvíla 3-5 mín á milli setta sama álag í gegnum sprettin. <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 eða 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, 6*(10 sek á fullu og 50 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"'>Æfingatímar á hjóli 9 tímar<o:p></o:p></span></b></p><p class=MsoNormal><span style='font-size:12.0pt;font-family:"Times New Roman","serif";color:black'><o:p> </o:p></span></p><p class=MsoNormal><span style='font-size:12.0pt;font-family:"Times New Roman","serif";color:black'><o:p> </o:p></span></p><p class=MsoNormal><span style='color:black;mso-fareast-language:IS'>Með kveðju<o:p></o:p></span></p><p class=MsoNormal><span style='color:black;mso-fareast-language:IS'>Albert Jakobsson<o:p></o:p></span></p><p class=MsoNormal><span style='color:black;mso-fareast-language:IS'> __ o<o:p></o:p></span></p><p class=MsoNormal><span style='color:black;mso-fareast-language:IS'> _-\<,_<o:p></o:p></span></p><p class=MsoNormal><span style='color:black;mso-fareast-language:IS'>....(_)/ (_).....<o:p></o:p></span></p><p class=MsoNormal><span style='color:black;mso-fareast-language:IS'>____________________________________________<o:p></o:p></span></p><p class=MsoNormal><span style='color:black;mso-fareast-language:IS'>E-mail aj@hi.is<o:p></o:p></span></p><p class=MsoNormal><span style='color:black;mso-fareast-language:IS'>GSM: 8996026 Heima: 5525544<o:p></o:p></span></p><p class=MsoNormal><span style='color:black;mso-fareast-language:IS'>____________________________________________<o:p></o:p></span></p><p class=MsoNormal><o:p> </o:p></p></div></body></html>