Aryanto Nugroho

Country: Indonesia
Birthday: Oct 20, 1977
Sex: Male
Height: 5 ft 9 inches
Favorite Sport: Cycling (Sport)
Summary
OVERALL SUMMARY
Total workouts: 1763
Total duration: 4m:23d:11h
Total distance: 57773.38 mi
  • Trips around the world: 2.32
  • Trips to the Moon: 0.242
Average speed: 16.55 mph
Average pace: 3m:38s
Calories burned: 2725700 kcal
  • Burgers burned: 5047

My Ongoing Challenges

News

Aryanto Nugroho was out cycling. He tracked 33.48 mi in 1h:39m:54s.

Steady ride individually, then joining group ride @S5. Going home through Letter-S on full speed mode. This is H-2 North Coast 2015. Let's check our equipment.

				
				
Like · Comment · Yesterday at 19:15 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 60.01 mi in 3h:17m:26s.

Warming up @SH, then have some high pace endurance @S5. The main training today is a mixed endurance between flat from Semarang-Kaliwungu and climb at Daruprono Forest. Going home and meet some traffic jam.

				
				
Like · Comment · Monday at 20:59 ·  

5 people like this.

Aryanto Nugroho was out cycling. He tracked 20.96 mi in 1h:16m:19s.

Monday is for recovery. Riding easy and enjoying coldness of morning @SH, climbing up easy @Tumpang, and going home in peace. Hohoho. Have a great week all.

				
				
Like · Comment · Sunday at 18:37 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 87.68 mi in 4h:42m:49s.

Start with individual climbing ride, then joining my club ride. Pull the peloton for 100 KM endurance non-stop Semarang-Kudus roundtrip. Super big head wind all the way long. Fiuh.

				
				
Like · Comment · August 20 at 22:43 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 20.37 mi in 1h:09m:44s.

Relax Saturday ride, to SH, and going back home through small hill of LetterS. Now prepare to go to church and will deliver sermon for today worship.

				
				
Like · Comment · August 19 at 18:34 ·  

Aryanto Nugroho likes this.

Aryanto Nugroho was out cycling. He tracked 46.68 mi in 2h:36m:53s.

Warming up early in the morning. Join the friday club race @KBKB. Pull the peloton together with Aji and Bagus to keep the pace quite high. Try the first break @2nd Flyover u-turn, slow down a second, do the 2nd break @3rd flyover and crack the peloton. Do the 3rd break at 2km-to-go, and just 3 other riders can go together. Finish 3rd, after 3 attempt of attacks! Fiuh, tired.

				
				
Like · Comment · August 18 at 20:46 ·  

3 people like this.

Aryanto Nugroho was out running. He tracked 2.00 mi in 32m:45s.

Short walk on nearby road, before going out town to Lasem for a heritage and inter-religion visit.

				
				
Like · Comment · August 17 at 17:47 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 73.98 mi in 4h:39m:43s.

Independence day of my country. Freedom for Indonesia, always! Ride totally climbing route, from Semarang to Salatiga to Kopeng to Cuntel base camp of Mount Merbabu at 1700 m altitude. Ended with 119 km, 2220m elevation, at 25,5km/h average speed. Really beautiful view from above.

				
				
Like · Comment · August 16 at 22:34 ·  

4 people like this.

Aryanto Nugroho was out cycling. He tracked 50.46 mi in 2h:39m:52s.

Steady ride today. Just hold the ride mostly on aerobic zone for endurance, going to Mranggen-Sayung-KBKB. Going home in the mid of morning rush hour.

				
				
Like · Comment · August 15 at 20:01 ·  

Aryanto Nugroho likes this.

Aryanto Nugroho was out cycling. He tracked 20.79 mi in 1h:18m:02s.

Start uphill @TanahPutih @Sumbing, then going down to do one strong sprint @Indraprasta and have 20' cadence works 100-120rpm. Happy day.

				
				
Like · Comment · August 14 at 18:49 ·  

Aryanto Nugroho likes this.

Aryanto Nugroho was out cycling. He tracked 62.31 mi in 3h:55m:53s.

Cloudy and so windy morning, and even in some area drizzle is coming. Nice day to have a relax ride with my club. Tendbir warming up ride for incoming North Coast 2016 event. Climbing happily to Bandungan via Ken Saras-Jimbaran. Finish and have 2 glasses of soy milk and ginger. Nice.

				
				
Like · Comment · August 13 at 22:32 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 22.23 mi in 1h:35m:04s.

Easy ride up hill, just want to have fun and get fresh air before worship. Cloudy and windy start, and @Undip drizzle is coming. Chase by the drizzle all the way down to home.

				
				
Like · Comment · August 12 at 19:23 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 53.76 mi in 3h:11m:45s.

Warming up nicely, increase the HR gradually. Ready for KBKB. Join the friday club race, and make some early move. Fresh legs, but bad luck. Flat tire stop me to continue Friday Club Race. Compensate the fail KBKB with climbing endurance training to Penggaron Forest at Ungaran. Quite satisfy.

				
				
Like · Comment · August 11 at 21:01 ·  

6 people like this.

Aryanto Nugroho was out cycling. He tracked 16.85 mi in 1h:16m:11s.

Ah finally, time come to replace and refresh my tired bike. Replacing wear chain and rear tire, just to find that my sprockets are also tired (losing my 12-30, but get 11-32 now, LOL). And when I try the new sprocket, suddenly my rear shifting cable is broken. Pushing 53-11 all the way to replace the cable. Ugh, poor bike, you must be so tired. LOL. Thank you Bernard for fixing all these problems.

				
				
Like · Comment · August 11 at 07:02 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 29.03 mi in 1h:35m:53s.

Mostly easy and relax ride, with 2 small climb @Tegalsari @LetterS, and riding minor road around Majapahit. Tempted to rise the pace higher @S5, but just for 15'. Going home really easy.

				
				
Like · Comment · August 10 at 18:57 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 33.79 mi in 2h:23m:37s.

Warming up and get the legs ready @SH @Pamularsih. Climb up to Gombel, and do the Steep Hill Repeats, @Citrasun normal track 5x (max Grade 20%), and @Citrasun extreme track 2x (max Grade 24%). Going home on recovery mode.

				
				
Like · Comment · August 09 at 20:00 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 50.31 mi in 2h:26m:04s.

Warming up and increase the pace gradually @Majapahit. Start to go Tempo from SH, Pamularsih, and still at Tempo while pulling the pack @S5 for 30'. Continued with another endurance ride on tempo @KBKB_Loop. Going home easily for recovery with a small hill climb.

				
				
Like · Comment · August 08 at 20:10 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 23.69 mi in 1h:24m:01s.

Monday recovery ride. Easy climb @Tegalsari @LetterS, then going to S5. It is nice to go easy.

				
				
Like · Comment · August 07 at 18:57 ·  

2 people like this.
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