Aryanto Nugroho

Country: Indonesia
Birthday: Oct 20, 1977
Sex: Male
Height: 5 ft 9 inches
Favorite Sport: Cycling, sport
Summary
OVERALL SUMMARY
Total workouts: 903
Total duration: 2m:7d:17h
Total distance: 25932.4 mi
  • Trips around the world: 1.041
  • Trips to the Moon: 0.109
Average speed: 16.19 mph
Average pace: 3m:42s
Calories burned: 1369900 kcal
  • Burgers burned: 2536

My Ongoing Challenges

News

Aryanto Nugroho was out cycling. He tracked 51.21 mi in 2h:44m:50s.

The day of passover, do my pessach fasting, but still joining Tendbir Funbike KBKB continue with Palir climb. Fresh day, and feel blessed.
Thursday at 20:18

13 people like this.

Aryanto Nugroho was out cycling. He tracked 45.45 mi in 2h:21m:30s.

Do long interval 5x800M @Pemuda and @Siliwangi, continue with steady endurance @BKB with the group.
Wednesday at 19:33

10 people like this.
  • AGUS ARDIAN Wednesday at 21:29

    Tiap hari 70-80km.. otot kawat balung wesi tenaann..

  • Aryanto Nugroho Wednesday at 22:05

    @omBallack : Besok puasa paskah, sabarnya besok aja om ... hehehe ... @Heri : Ngebut ngoyak setoran bro ... @pakArdian : Hahahaha ... setoran becaknya naik pak ...

Aryanto Nugroho was out cycling. He tracked 25.21 mi in 1h:26m:01s.

Need recovery ride, just doing easy climb @tegalsari @jatidiri and continue with comfortable spinning @S5. Refresh the leg.
April 15 at 18:54

11 people like this.
  • (no name provided) April 15 at 22:17

    tengah minggu koq sudah recovery broAry?

  • Aryanto Nugroho Wednesday at 02:52

    @pakArdian, @omBallack : Bener ... itu gowes di turunan panjang gajahmungkur ... @Jaya : karena kemarin selasa latihan double power, flat habis-habisan ditutup climbing ... jadi harus segera direcovery ... recovery bisa 1-2x kok seminggu, yang penting kaki nyaman setiap kali gowes :)

Aryanto Nugroho was out cycling. He tracked 46.98 mi in 2h:31m:24s.

Endurance training with some variation, start with high tempo endurance with some intermediate sprint, continue with moderate tempo on high cadence endurance, and finish with some climb. Testing the ability to climb after high endurance effort (preparation for climb finish race).
April 14 at 19:59

11 people like this.
  • Aryanto Nugroho April 14 at 21:32

    Sip master .... tadi kami damai saja di BKB .... latihan cadence tinggi supaya bisa tahan speed untuk jarak panjang ...

  • Mr. Ballack BANGERS April 14 at 21:47

    paling enjoy tu klo gowes rame2 bisa finis bareng2...biasa.e pasti protol dewe2...hahahaha...

Aryanto Nugroho was out walking. He tracked 1.78 mi in 47m:26s.

Hill walk @Tinjomoyo with the church youth hiking club. Preparation for their plan to climb mount Merbabu.
April 14 at 06:25

2 people like this.

Aryanto Nugroho was out cycling. He tracked 25.41 mi in 1h:30m:11s.

Low gear, comfort cadence, low percentage of HRMax, everything is on easy mode riding. Enjoy.
April 13 at 18:56

14 people like this.

Aryanto Nugroho was out cycling. He tracked 81.40 mi in 4h:49m:27s.

My club, Tendbir, ride tour to Jambu (Syeh Puji) - Sumowono Bandungan. Full of climb, with many short but 15-17% grade. Started with my own interval sprint training @Pemuda. Nice cloudy ride.
April 12 at 22:33

7 people like this.
  • AGUS ARDIAN April 13 at 19:49

    Omar luaarrr biasa...

  • Aryanto Nugroho April 13 at 19:54

    Hahahaha kalau tanjakan yang ganas si Kumendan pak @Ardian :)

Aryanto Nugroho was out cycling. He tracked 38.89 mi in 2h:03m:49s.

Nice morning to ride with the peloton @KBKB club race simulation. Relatively peaceful peloton @SH until Pengapon. Attack attempts are started to come after the Tanah Mas junction. Lead the last attack at Puri that make only 6 riders left at the front. Not joining the last sprint, but so glad with the role.
April 10 at 19:38

6 people like this.
  • AGUS ARDIAN April 10 at 21:21

    Asyiik kbkb nya menyenangkan...

  • Aryanto Nugroho April 10 at 23:09

    Diusahakan seperti itu terus pak ... hahahaha

Aryanto Nugroho was out cycling. He tracked 25.52 mi in 1h:14m:11s.

Training endurance on a smooth tempo, 10 mins of warming up, 30 mins of around 40 on 53-19 @S5, 10 mins of easy ride, 15 mins of around 40 on a windy road @BKB, then going home on comfortable ride.
April 09 at 18:54

10 people like this.
  • (no name provided) April 09 at 22:02

    thx BroAry...saya pake crank compact dan sprocket wide range...berarti pake 34-12 atau 34-14?

  • Aryanto Nugroho April 10 at 00:32

    34-14 sudah pas tuh ... rumusnya sih rasio=depan/belakang ... jadi 39/16 = 2,43 kalau 34/14 = 2,428 ... mirip kan ...

Aryanto Nugroho was out cycling. He tracked 28.67 mi in 1h:30m:44s.

General Election ride! Doing some endurance training @SH ring road (53-16/15, 100rpm, hold the speed at 40-45), and continued with hills repeat as endurance training @LetterS 5x (53-19, 70-80rpm)
April 08 at 18:57

9 people like this.
  • Mr. Ballack BANGERS April 08 at 23:26

    Jaya@.hahahaha...bener banget om...

  • Aryanto Nugroho April 09 at 10:47

    Cuma gowes jaga kondisi kok om@ballack dan om@jaya ... gak boleh capek2 .... nanti ngantuk jaga tps-nya :D

Aryanto Nugroho was out cycling. He tracked 38.21 mi in 2h:02m:50s.

Sprint Training, 2 set x 8 reps x 300m, all-out sprint @SH ring road and @BKB. Full effort. What a morning!
April 07 at 19:27

11 people like this.
  • Mr. Ballack BANGERS April 07 at 21:09

    gilaa ne orang semangat gowes.e luar biasa banget..??

  • Aryanto Nugroho April 07 at 21:23

    @omBallack : Hahahaha ... maklum om, dikejar setoran juragan becak ... latihan sprint nih tadi om

Aryanto Nugroho was out cycling. He tracked 24.31 mi in 1h:28m:54s.

Just enjoying a clear and fresh morning, easy ride mode.
April 06 at 18:56

9 people like this.
  • (no name provided) April 06 at 21:30

    seger kalo yg ini...ga ikut jadi cape lihat grafiknya... :))

  • Aryanto Nugroho April 07 at 02:32

    @pak Ardian : Heart-rate di bawah 70%, bisa sambil nyanyi tadi gowesnya ... hahahaha ... @Cip : Damai aman sejahtera ... @omBallack, @omJaya : Hahaha, gowes nikmat ...

Aryanto Nugroho was out cycling. He tracked 84.05 mi in 5h:06m:11s.

Riding with my club to Kalisidi via Manyaran-Gunung Pati. Continue with my own endurance training @KBKB and @SH ringroad. Very sunny day.
April 05 at 22:58

11 people like this.
  • AGUS ARDIAN April 06 at 19:48

    Wuiihhh 135 km ikk.. mantab.

  • Aryanto Nugroho April 07 at 02:33

    Teman-teman cuma 60km pak@Ardian, saya ITT sendiri setelah itu ... hahahaha

Aryanto Nugroho was out cycling. He tracked 36.67 mi in 2h:11m:47s.

Huge peloton at the start, and still stick together in a long train until Kaligawe. As usually, pulling the peloton while trying to find opportunity to breakaway. Today, 3 attempts, and all fail. LOL. And the worst is, because of energy loss from that 3 failed breakaway attempts, can't get good power to final sprint. Finish number 7. LOL.
April 03 at 19:42

7 people like this.
  • AGUS ARDIAN April 03 at 21:44

    Omar max HR 172 masih aman tuh.. masih bisa di gas sampe 185..

  • Aryanto Nugroho April 03 at 22:08

    @omBallack : Atlit-e kurang ajar owk om ... wong tuo malah kon narik ... hahahaha ... @pakArdian : saya max di 183 pak, sudah 37 tahun (220-37=183), jadi max saya jaga di 180 kalau lagi butuh ... kalau bisa ya jangan sampai segitu

Aryanto Nugroho was out cycling. He tracked 42.22 mi in 2h:10m:03s.

10 mins warming up, 30 mins high cadence 120-130rpm, 10 mins recovery, 1 hour endurance at medium to high tempo, and going home in recovery speed. Serious morning. LOL.
April 02 at 19:34

11 people like this.
  • Aryanto Nugroho April 03 at 02:45

    @omBallack : kebanyakan pake power di jatim om, saatnya meluweskan gowesan lagi pake rpm tinggi ...

  • Aryanto Nugroho April 03 at 02:45

    @Krystian : Thanks a lot ...

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