Aryanto Nugroho

Country: Indonesia
Birthday: Oct 20, 1977
Sex: Male
Height: 5 ft 9 inches
Favorite Sport: Cycling (Sport)
Summary
OVERALL SUMMARY
Total workouts: 2060
Total duration: 5m:21d:21h
Total distance: 68886.48 mi
  • Trips around the world: 2.766
  • Trips to the Moon: 0.288
Average speed: 16.6 mph
Average pace: 3m:37s
Calories burned: 3059750 kcal
  • Burgers burned: 5666

My Ongoing Challenges

News

Aryanto Nugroho was out cycling. He tracked 42.50 mi in 2h:09m:00s.

Solo ride. Tempo endurance uphill from Semarang until Lemah Abang, then going down fast and another tempo endurance @S5. Recovery on the way home.

				
				
Like · Comment · Yesterday at 19:13 ·  

2 people like this.

Aryanto Nugroho was out mountain biking. He tracked 19.14 mi in 1h:15m:02s.

Easy Monday ride, going through old city of Semarang with my Polygon Xtrada MTB.

				
				
Like · Comment · Sunday at 18:42 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 66.54 mi in 3h:14m:52s.

Start with uphill aerobic endurance to Ungaran, then going down and get a flat route aerobic zone endurance to Kendal. Going home through KBKB route. Keep everything at relax manner. Now, it is time to take my children for a city walk.
New personal best for 100 km - 2h:51m:13s .

				
				
Like · Comment · Saturday at 20:36 ·  

Aryanto Nugroho likes this.

Aryanto Nugroho was out running. He tracked 4.07 mi in 58m:06s.

Easy Saturday walk and jogging before going for worship. Uphill route to the Candi hill.
New personal best for 5 km - 42m:05s .

				
				
Like · Comment · May 26 at 18:22 ·  

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Aryanto Nugroho was out cycling. He tracked 40.73 mi in 3h:12m:23s.

Last Friday KBKB Race before fasting month (Ramadhan). Doing personal easy ride for warming up, then pull the KBKB train, calm and kind. No attack, no breakaway, just tempo pace. Increase the speed at the last fly over, then lead the sprint. Finish 3rd.

				
				
Like · Comment · May 25 at 20:38 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 56.44 mi in 2h:55m:17s.

Easy ride and recovery, start with SH, then going to KBKB to Demak. Can not enter Demak, due to truck accident at Karangtengah. Turn back to Semarang through KBKB again. Going home with a small climb of Letter-S.

				
				
Like · Comment · May 24 at 20:34 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 32.25 mi in 2h:11m:07s.

Warming up along Siliwangi, prepare the legs for climbing workout by going up to Manyaran. Big hill repeat @SigarBencah x3. Going down and recovery through Gombel, and meet the morning rush at Jatingaleh (that cut my AVS so much, ugh).

				
				
Like · Comment · May 23 at 19:44 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 44.64 mi in 2h:25m:04s.

Restart endurance. Base miles, city ride @SH @Pamularsih @S5. Stop a while at Ponti for club chat, and another short stop at Bikeaholic to adjust my left shifter position. Going home easy.

				
				
Like · Comment · May 22 at 20:47 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 19.61 mi in 1h:10m:27s.

Easy spin @Majapahit @Pamularsih @S5, just recovery after yesterday big ride of Tendbir Joglosemar.

				
				
Like · Comment · May 21 at 18:40 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 166.53 mi in 9h:05m:27s.

Big ride today! Warming up with personal ride for 1 hour then climbing up to Gombel to meet my fellow Tendbir. Long day on the saddle as Tendbir ride from Semarang to Jogja to Klaten to Boyolali and going back to Semarang through Salatiga. Total 268km, 2319 m elevation gain, and still get 29,5kph average speed.
New personal best for 100 miles - 5h:18m:29s .

				
				
Like · Comment · May 21 at 06:31 ·  

2 people like this.

Aryanto Nugroho was out running. He tracked 4.22 mi in 1h:12m:42s.

Walking relax on nearby hills @Tegalsari @Talang-Cinde. Now, prepare to serve the congregation with the music service at today worship on Sabbath.

				
				
Like · Comment · May 19 at 18:41 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 45.59 mi in 2h:29m:46s.

Start with early personal ride, warming up from easy to some short sprint. Join Friday KBKB race, pull the peloton almost all way long. Calm start and half route, but after the U-turn the brutal attack start. Lead the selective 3 riders to the last KM, and duel for a sprint position with Opal. End 2nd with only 1/4 tyre wide gap. Friendly chat at Ponti before going home.

				
				
Like · Comment · May 18 at 20:26 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 43.53 mi in 2h:34m:41s.

Mostly on recovery mode, but joining the KBKB mini train too (speeding for a while). Then going up at Letter-S for a friendly ride, that's ended at Ponti again. Going home easy.

				
				
Like · Comment · May 17 at 20:27 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 31.38 mi in 2h:50m:34s.

Start late, directly climb to Tanah Putih - Gombel - Ungaran, then keep going up to Lerep-Kalisidi. Going down through Sekaran. Stop a while for nice morning chat at Ponti, then going home.

				
				
Like · Comment · May 16 at 20:44 ·  

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Aryanto Nugroho was out cycling. He tracked 60.18 mi in 2h:52m:28s.

Mainly work the endurance at tempo. Add a speed work by joining short KBKB-mini ride, and accelerate in some point. Bring some individual endurance @KBKB-Loop. Stop a while at Ponti for orange ice, then going home.

				
				
Like · Comment · May 15 at 20:41 ·  

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Aryanto Nugroho was out cycling. He tracked 46.43 mi in 2h:52m:39s.

Start with cadence warming up, 30' of high cadence drill along SH-Cipto-Siliwangi. Continue with relax climb Mijen-Sekaran-Pudakpayung and going down through Gombel. Morning traffic jam along Gombel descent.

				
				
Like · Comment · May 14 at 20:27 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 62.55 mi in 3h:15m:34s.

Start early with some hill work @TanahPutih @Siranda @Sumbing @Tumpang, then joining Tendbir for a group endurance to Kaliwungu. While they go up to Daruprono, I must go back to attend my second son kindergarten graduation day.

				
				
Like · Comment · May 13 at 20:32 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 23.75 mi in 1h:18m:45s.

Ride relax and easy for recovery @Pemuda @S5. A short Saturday ride before leading worship at my church and deliver the sermon.

				
				
Like · Comment · May 12 at 18:48 ·  

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Aryanto Nugroho was out running. He tracked 2.61 mi in 34m:20s.

Free time, use it for easy jogging and walking on nearby road @Majapahit @Peterongan
New personal best for 3 km - 22m:16s .

				
				
Like · Comment · May 12 at 05:33 ·  

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