Aryanto Nugroho

Country: Indonesia
Birthday: Oct 20, 1977
Sex: Male
Height: 5 ft 9 inches
Favorite Sport: Cycling (Sport)
Summary
OVERALL SUMMARY
Total workouts: 1873
Total duration: 5m:2d:07h
Total distance: 61820.11 mi
  • Trips around the world: 2.483
  • Trips to the Moon: 0.259
Average speed: 16.59 mph
Average pace: 3m:37s
Calories burned: 2844610 kcal
  • Burgers burned: 5267

My Ongoing Challenges

  • You VS the Year

    Most miles,
    Running
    Ends:12/31/16
    • 1 Henrik
      5768.89 mi
    • 138579 Aryanto
      138.02 mi
  • Most km Outdoor Cycling December

    Most miles,
    Cycling (Sport), Cycling (Transport), Mountain biking
    Ends:12/31/16
    • 1 René
      262.62 mi
    • 5 Aryanto
      241.20 mi
News

Aryanto Nugroho was out cycling. He tracked 19.53 mi in 1h:10m:06s.

Easy recovery ride after long tour yesterday. It's Monday, lift your spirit high, and let's work the best.

				
				
Like · Comment · 6 hours ago ·  

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Aryanto Nugroho was out cycling. He tracked 110.47 mi in 6h:06m:57s.

Start with my own endurance training 90', with 2 short but extreme gradient climb. Join my club for its year-end tour from Semarang to Glagah Beach Kulonprogo. It's really from north java sea to south java sea. Really wonderful climate on a cloudy day, and perfect scenery all along the way from Borobudur temple to Yogyakarta. Finish 2 hours earlier than schedule, are we too fast? LOL.

				
				
Like · Comment · 22 hours ago ·  

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Aryanto Nugroho was out running. He tracked 6.60 mi in 1h:29m:45s.

Mixing jogging, on a comfortable run pace (about 4K), and walking to enjoy the morning (about 6K). Good cross training for my cycling routine. Now prepare to go to the worship at Sabath.

				
				
Like · Comment · Friday at 17:28 ·  

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Aryanto Nugroho was out cycling. He tracked 48.79 mi in 2h:30m:50s.

Warming up and have an endurance individual work for 60'. Do some group warming up before KBKB @S5 30'. Pull the bunch of Friday KBKB race against very big headwind of coastal ring road, and do 3 attacks, just to shake the peloton a bit. LOL. Finish as a leadout man for the sprinters.

				
				
Like · Comment · Thursday at 19:28 ·  

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Aryanto Nugroho was out cycling. He tracked 62.42 mi in 3h:23m:34s.

Base miles, endurance building, mostly on Z1-Z2, only on some point go to Z3, SH 2x, then going up to Daruprono Forest, and going down through BSB. Really nice cloudy and fresh morning.

				
				
Like · Comment · November 30 at 18:06 ·  

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Aryanto Nugroho was out running. He tracked 4.12 mi in 1h:07m:45s.

Can't do nothing with the double flat tire. Change the workout from riding to walking. LOL. Fortunately, I don't use a cleat shoe, so it will be good to walk. Going home with my bike beside me (and it's still drizzling. Hohoho).

				
				
Like · Comment · November 29 at 18:15 ·  

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Aryanto Nugroho was out cycling. He tracked 5.54 mi in 22m:11s.

Rainy morning. Choose to ride with my old hybrid Polygon Helios bike. Relax ride in the wet road, until suddenly I hit a pothole at Pedurungan. Try to fix the flat tire on the rear, just to realize, that the front tire is also got flat tire. Ugh. Must abandon the ride, and going home walking! (Oh no, quite far walking).

				
				
Like · Comment · November 29 at 16:46 ·  

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Aryanto Nugroho was out cycling. He tracked 62.32 mi in 3h:06m:10s.

Warming up 10'. High cadence 110-120rpm, 39-16, 30' @S5 @Siliwangi. Recovery. Strength 53-11, 60-70rpm, 15' @Majapahit. High Cadence again 39-16, 110-120rpm, 30' @Cipto @Pamularsih. Strength again 53-11, 60-70rpm, @S5. Recovery. Base miles 45' @Siliwangi @KBKB 1Loop. Recovery. Going home. What a day.

				
				
Like · Comment · November 28 at 19:22 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 23.10 mi in 1h:17m:17s.

After hard ride yesterday, it's time for recovery. Riding in recovery mode to the old part of Semarang. Easy spinning is always nice. Good morning all, have a nice week.

				
				
Like · Comment · November 27 at 17:37 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 88.88 mi in 4h:36m:35s.

Warming up 30' and increase the HR gradually. Do an full effort uphill ITT @LetterS. Recovery. Join my club, Tendbir, for an endurance touring. Pull the Tendbir Peloton to Weleri roundtrip for about 100KM, on a Tempo pace. Really strong headwind!

				
				
Like · Comment · November 26 at 22:08 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 19.33 mi in 1h:01m:53s.

Relax and happy Saturday ride before going to church @SH @LetterS.

				
				
Like · Comment · November 25 at 17:33 ·  

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Aryanto Nugroho was out running. He tracked 3.14 mi in 44m:00s.

Free time in the afternoon. Try a short jogging workout 3km, plus 2 km brisk walk, at nearby road.

				
				
Like · Comment · November 25 at 03:59 ·  

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Aryanto Nugroho was out cycling. He tracked 23.90 mi in 1h:26m:23s.

Wrong prediction, drizzle early in the morning and I thought it will be rain all morning long. Take my Hybrid bike and leave my road bike. Doing some relax KBKB on the classic route with my old Polygon Helios F-300, and saw that actually the road is dry! Ugh. I'm not a good weather forecaster today. LOL.

				
				
Like · Comment · November 24 at 18:09 ·  

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Aryanto Nugroho was out cycling. He tracked 18.74 mi in 1h:08m:03s.

Drizzle morning, wet road, just doing short recovery ride. Very easy spin @Majapahit @Pemuda.

				
				
Like · Comment · November 23 at 17:38 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 52.43 mi in 3h:06m:13s.

Endurance morning ride 60', then going up for a relax refreshing ride at Penggaron forest and its nearby village. Nice fresh air.

				
				
Like · Comment · November 22 at 19:31 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 51.47 mi in 2h:31m:56s.

Base miles endurance, riding around the city @SH @Pamularsih, group ride @S5, another individual ride @KBKB, then going home easy. Nice and relax day.

				
				
Like · Comment · November 21 at 19:41 ·  

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Aryanto Nugroho was out cycling. He tracked 25.42 mi in 1h:24m:22s.

Easy recovery ride on Monday, just spinning around the city. Give my legs an easy day, before another serious day. LOL.

				
				
Like · Comment · November 20 at 17:42 ·  

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Aryanto Nugroho was out cycling. He tracked 63.71 mi in 2h:46m:04s.

Promise my sons to join them on car free day. Early morning ride, go on a quick ride to SH, then ITT at Kendal roundtrip, and close it with slower pace endurance KBKB loop. Finish in 102km, at 37kph average speed. Not bad.
New personal best for 50 miles - 2h:06m:36s .

				
				
Like · Comment · November 19 at 18:43 ·  

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