Aryanto Nugroho

Country: Indonesia
Birthday: Oct 20, 1977
Sex: Male
Height: 5 ft 9 inches
Favorite Sport: Cycling (Sport)
Summary
OVERALL SUMMARY
Total workouts: 1795
Total duration: 4m:26d:15h
Total distance: 59058.33 mi
  • Trips around the world: 2.372
  • Trips to the Moon: 0.247
Average speed: 16.55 mph
Average pace: 3m:37s
Calories burned: 2761850 kcal
  • Burgers burned: 5114

My Ongoing Challenges

News

Aryanto Nugroho was out running. He tracked 2.57 mi in 49m:43s.

Easy walk at Saturday. Hope for a fast recovery from flu and cold. Now, prepare to go to church.

				
				
Like · Comment · Yesterday at 18:16 ·  

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Aryanto Nugroho was out cycling. He tracked 41.20 mi in 2h:18m:45s.

Not in a prime condition due to cough and flu problem. Easy ride before joining Friday Club Race @KBKB. Deliver some attacks and respond some other attacks during this 20km race simulation. Break the peloton on 5km to go, and only selected rider with good interval training can survive the front group. Hohoho. Do you homework, the interval training.

				
				
Like · Comment · Thursday at 20:30 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 26.10 mi in 1h:23m:07s.

Easy and recovery ride @Majapahit @Pemuda, then join a relax group ride @S5. It's nice to ride easy.

				
				
Like · Comment · Wednesday at 18:50 ·  

4 people like this.

Aryanto Nugroho was out cycling. He tracked 37.50 mi in 2h:23m:17s.

Warming up @Majapahit @S5. Leg strength training with short hill repeats @SParman (500m, 8-11% Grade), 3x leg strength 53-16, 4x leg strength 53-18, 1x speed climb 39-16. Recovery on way home.

				
				
Like · Comment · September 20 at 20:25 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 61.29 mi in 3h:30m:13s.

Warming up 30'. Interval 10 x 200m @Marina. Group ride 15' @S5. Climbing endurance to Mijen - Gunung Pati. Easy ride on the way home.

				
				
Like · Comment · September 19 at 20:46 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 20.65 mi in 1h:10m:16s.

Easy and recovery ride on Monday @Majapahit @Pamularsih, ended with short, just 10' of cadence work @S5.

				
				
Like · Comment · September 18 at 18:38 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 79.40 mi in 4h:36m:41s.

Start with individual program, climbing endurance to Lemah Abang. Going down as fast as possible to join my club for our Tendbir Anniversary Ride to Demak roundtrip. Pull the peloton all the way. Finish the ride with simple celebration with Tumpeng, and some Television interview @Velodrome Semarang.

				
				
Like · Comment · September 18 at 00:12 ·  

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Aryanto Nugroho was out mountain biking. He tracked 19.11 mi in 1h:27m:23s.

Saturday easy and fun bike, on my MTB. Going to some minor road with climbing. Wet road in some place, but the air is so fresh after previous night rain. Wonderful morning, and now ready to go to church for worship.

				
				
Like · Comment · September 16 at 18:41 ·  

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Aryanto Nugroho was out cycling. He tracked 38.20 mi in 2h:09m:07s.

Last day of test ride Focus Izalco Max. Using it to join Friday club race @KBKB. Control the pace of the peloton, neutralize some attack, and lead out the sprint in the final kilometer. Frame is great, but the wheelset (Fulcrum 6.5 + Durano 25c) for this test bike is not race ready (hard to push above 55kph). Recovery on the way home.

				
				
Like · Comment · September 15 at 20:29 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 33.34 mi in 1h:42m:34s.

2nd day test ride of Focus Izalco Max. Easy ride in the morning as warming up. Joining group ride of my club, Tendbir, @BKB. Medium pace endurance 30'. Easy ride for home.

				
				
Like · Comment · September 14 at 19:15 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 52.28 mi in 3h:08m:29s.

Bike-a-holic lend me a Focus Izalco Max, size S, and it's time to try it. 1st, flat steady speed ride @SH, it's nice and efficient. 2nd, some sprint @Siliwangi, need big power in the beginning to accelerate but then it's ok. 3rd Short Climb @Siranda, no problem, similar taste with my Sworks. 4th Long Climb @Gnpati-Kalisidi, great bike if you have enough power to climb with it. 5th, fast downhill @Sumurjurang, and it very stable even at 77kmh speed. Focus Izalco Max, an overall great bike.

				
				
Like · Comment · September 13 at 20:33 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 37.72 mi in 1h:52m:17s.

Start with steady base miles ride for 1 hour @Majapahit and around, then doing a Tempo @KBKB classic route. Going home easy.

				
				
Like · Comment · September 12 at 19:20 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 42.70 mi in 2h:50m:19s.

Riding relax and happy. Group climb with friends from Yogyakarta to Kaliurang through Boyong and finish at Goa Jepang. Going home easy.

				
				
Like · Comment · September 11 at 21:19 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 52.59 mi in 2h:29m:50s.

Warming up properly about 30'. ITT training on sweet spot endurance level one and half Ring Road of Yogyakarta. Recovery a while, then push to maximum on Jalan Wates, and recovery again to go back to my sister house at Gamping.

				
				
Like · Comment · September 10 at 20:08 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 23.15 mi in 1h:28m:36s.

Wet road in most of the road after previous night hard rain. Just doing relax ride with some easy climb on this Saturday morning. Now, prepare to go to church, and deliver a sermon for Sabbath Worship.

				
				
Like · Comment · September 09 at 18:42 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 37.77 mi in 2h:02m:13s.

Still feel the uncomfortable from stomach bugs, and not yet fully recovered, but still have some endurance warming up and join the Friday Club race @KBKB. Try to hide, but no chance, the peloton still ask me to do the puller job. LOL. Pull on some high pace, but not on my maximum effort. Finish together with the front row.

				
				
Like · Comment · September 08 at 20:32 ·  

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Aryanto Nugroho was out cycling. He tracked 15.78 mi in 54m:39s.

Got stomach bugs illness for a whole day yesterday. It's getting better after full day rest, and now, it's just a short, easy, recovery ride from the illness.

				
				
Like · Comment · September 07 at 18:39 ·  

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Aryanto Nugroho was out cycling. He tracked 39.72 mi in 2h:46m:28s.

Easy spinning on flat route @SH @Pamularsih, then go climbing, still on easy mode to Sekaran - Kalisidi. Going home through Ungaran, and meet the morning rush hour.

				
				
Like · Comment · September 06 at 20:00 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 62.57 mi in 2h:52m:05s.

A short warm up, then go straight to speedy endurance. Individual endurance, mostly on tempo level, for 90' @SH 2x, @Pamularsih. Group endurance on higher pace @S5 30'. Another individual endurance on tempo @KBKB. Going home with empty tank. Ended with 100km on AVS 35,1kph.

				
				
Like · Comment · September 05 at 20:01 ·  

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Aryanto Nugroho was out cycling. He tracked 19.84 mi in 1h:14m:21s.

Short and easy monday ride, with some small hill climb @Tegalsari @GjMungkur. Easy spinning too @S5. A good monday morning to start the working week.

				
				
Like · Comment · September 04 at 18:43 ·  

3 people like this.
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