Aryanto Nugroho

Country: Indonesia
Birthday: Oct 20, 1977
Sex: Male
Height: 5 ft 9 inches
Favorite Sport: Cycling, sport
Summary
OVERALL SUMMARY
Total workouts: 1208
Total duration: 3m:3d:17h
Total distance: 36900.93 mi
  • Trips around the world: 1.482
  • Trips to the Moon: 0.154
Average speed: 16.41 mph
Average pace: 3m:39s
Calories burned: 1840220 kcal
  • Burgers burned: 3407

My Ongoing Challenges

News

Aryanto Nugroho was out cycling. He tracked 35.60 mi in 1h:52m:15s.

Another wet road morning. Cadence interval, 10x200m with a target of 150-160rpm @Majapahit-SH-Cipto. Next, group endurance on aerobic zone, 45 mins, at 37-41kph.

				
				
Like · Comment · Yesterday at 18:06 ·  

7 people like this.

Aryanto Nugroho was out cycling. He tracked 38.26 mi in 2h:24m:32s.

Wet road, just easy climbing @Kawi @LetterS @Manyaran for warming up. Then doing TTT @Marina, 6 laps Tempo, 2 laps Threshold.

				
				
Like · Comment · Tuesday at 18:56 ·  

7 people like this.

Aryanto Nugroho was out cycling. He tracked 29.66 mi in 1h:34m:52s.

Warming up along jalan Sriwijaya, then 30 mins Cadence 110-120rpm @S5. Cancel the TTT endurance training due to a very wet road @BKB corner, do team Sprint Interval training 10x200m @Pahlawan, continue with 15 mins endurance at tempo pace.

				
				
Like · Comment · Monday at 18:09 ·  

7 people like this.

Aryanto Nugroho was out cycling. He tracked 22.12 mi in 1h:20m:16s.

Super easy, recovery mode, monday ride @Pemuda @S5.

				
				
Like · Comment · March 01 at 17:53 ·  

7 people like this.
  • AGUS ARDIAN March 01 at 21:48

    Edyaan tenan.. Udele loro (2) ki mesti..

Aryanto Nugroho was out cycling. He tracked 129.20 mi in 7h:02m:20s.

Yeah, this is Tendbir, on madness mode. Pagilaran tea plantation roundtrip tour, 180KM, with 1750m total elevation (for me, 208km). Many suffering on climb, but many laugh and friendship on the way. Love this team!

				
				
Like · Comment · February 28 at 23:42 ·  

3 people like this.
  • Rudi Pristiono March 01 at 06:42

    Ayam gorengnya lezattttt....

  • Rudi Pristiono March 01 at 06:45

    Kapan2 bikin acara ke moga di pemalang pak.....sambil istirahat bisa mandi2 di pemanduan Moga he..he

  • Aryanto Nugroho March 01 at 19:23

    Kayanya lebih mau ngincar Dieng atau Gucci Tegal dulu pak ...

Aryanto Nugroho was out cycling. He tracked 40.13 mi in 2h:16m:18s.

Warm up and doing some speed work early in the morning. Joining friday club race @KBKB, and today it is a fierce race, about 10 serious attacks attempt. Super!

				
				
Like · Comment · February 26 at 18:43 ·  

6 people like this.
  • Rudi Pristiono February 26 at 20:41

    Weeeee ladalah....langsung kuenceng ik?

  • Aryanto Nugroho February 26 at 20:49

    Hihihi berandalan se semarang raya komplit pak ...

  • AGUS ARDIAN February 26 at 21:32

    Mastere salah strategi, stlh U-turn kelamaan ambil nafas mulai ketinggalan di jemb3 tdk berhasil ngejar trus kewer2..

Aryanto Nugroho was out cycling. He tracked 29.63 mi in 1h:33m:56s.

Mainly, today is recovery @SH @S5, but I add 2x20mins cadence training on 110-120rpm. Keeping a correct pedaling workout.

				
				
Like · Comment · February 25 at 18:01 ·  

6 people like this.
  • Rudi Pristiono February 25 at 19:45

    waah rame s5. ,Pdhl td sy udh mau ke s 5...eh koq ada bisikan hati rubah jalur kbkb

Aryanto Nugroho was out running. He tracked 3.27 mi in 39m:07s.

Light run and fast walk to and from Lotte Mart Majapahit, combined with Plyo and Core training at home.

				
				
Like · Comment · February 25 at 05:07 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 31.14 mi in 1h:58m:36s.

Warmup @Mataram, then Endurance climb @Gombel, continued with acceleration on climb training, 8x400m uphill interval sprint @Undip, then closed with endurance climb 2x @Citrasun. Speed and climb!

				
				
Like · Comment · February 24 at 18:27 ·  

4 people like this.
  • AGUS ARDIAN February 24 at 20:28

    Omar tadi membiarkan saya laju atau berusaha ngejar tp terasa berat ? Hehe pengen tahu nehh..

  • Aryanto Nugroho February 24 at 20:34

    Dibiarkan pak ... Saya lagi mantau cadence dan heart rate, coba2 beberapa kombinasi, jadi memang bukan kejar akselerasi ...

  • AGUS ARDIAN February 24 at 20:57

    Duhh.. asem ikk.. tiwas aku senenng.. jadi sedih kecewa nihh.. tiwas gaspol megap2 kemebul berasap kunang2 hampir pingsan.. piye jal.

  • Aryanto Nugroho February 24 at 21:34

    Bwakakaka ... Minggu di pagilaran aja pak full speed

Aryanto Nugroho was out cycling. He tracked 43.01 mi in 2h:08m:53s.

Warm up alone @SH, then joining Tendbir team time trial training, group tempo endurance @BKB, holding 40-45kph for 45 mins.

				
				
Like · Comment · February 23 at 18:30 ·  

3 people like this.
  • Rudi Pristiono February 24 at 01:15

    STRAVA lg error ya?...eh omong2 posisi ideal utk TTT di mana sih? klo paling belakang begitu di depannya pedhot gap dengan grup jd jauh...berat ngejarnya

  • Aryanto Nugroho February 24 at 01:22

    Strava normal tuh ... Posisi peloton paling bagus ya di leher, ke-3-5 dari depan ... Paling berat, depan dan belakang

  • Rudi Pristiono February 24 at 01:31

    Waduuh..kliru selama ini ...posisi sya selalu di belakang..tp gmn lg lha wis mau masuk di tengah udh gak ada rongga lg ....udh rapat terpaksa di belakang

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