Aryanto Nugroho

Country: Indonesia
Birthday: Oct 20, 1977
Sex: Male
Height: 5 ft 9 inches
Favorite Sport: Cycling, sport
Summary
OVERALL SUMMARY
Total workouts: 1289
Total duration: 3m:12d:06h
Total distance: 39971.14 mi
  • Trips around the world: 1.605
  • Trips to the Moon: 0.167
Average speed: 16.45 mph
Average pace: 3m:39s
Calories burned: 1982550 kcal
  • Burgers burned: 3671

My Ongoing Challenges

News

Aryanto Nugroho was out cycling. He tracked 38.82 mi in 1h:46m:51s.

Warm up shortly, then doing 1 hour solo tempo base miles, continued with 15 mins pulling the peloton @BKB, and then another 15 mins rotation pull at that peloton. Long peloton train today @BKB, and it's fun!

				
				
Like · Comment · Yesterday at 17:29 ·  

3 people like this.
  • AGUS ARDIAN Yesterday at 21:29

    Super sekali Omar... sekali2 ditarik dong rombongan Opa2 ini di kbkb manula.. hayuu atuh Omar selasa depan yaa,..

  • Aryanto Nugroho Yesterday at 21:30

    siap master ... selasa depan gabung kbkb manula

  • Rudi Pristiono Yesterday at 21:52

    Waaaahhhh selasa depan para manula hrs kerja lbh keras lg nih.....ada Dagenkolp yg narik hehe

  • AGUS ARDIAN 3 hours ago

    Lhaiiizzkekee.. Omar bener2 mau narik.. kudu ngombe obat kuat sik ki Rud..

Aryanto Nugroho was out cycling. He tracked 29.89 mi in 2h:05m:16s.

Free time in the afternoon, just use it to do some climbing endurance @CindeBarat, @Bendan, @Jatibarang. Meet some afternoon traffic, fiuh!

				
				
Like · Comment · Yesterday at 04:49 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 25.32 mi in 1h:32m:47s.

Fun ride in the morning, some time speedy, but mostly on easy pace, around the old city of Semarang and Majapahit.

				
				
Like · Comment · Sunday at 17:22 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 82.68 mi in 4h:19m:47s.

Warming up and do some threshold ITT 5K @SH. Then joining Tendbir group ride on touring speed to Weleri roundtrip. Nice group, but some road is under re-construction.

				
				
Like · Comment · Saturday at 17:43 ·  

2 people like this.

Aryanto Nugroho was out cycling. He tracked 38.24 mi in 2h:12m:21s.

Comfortable ride early in the morning, as a warming up. Joining the friday club race, and today speed is pretty fast! Yeah, it's KBKB, and it's on a fast pace!

				
				
Like · Comment · May 21 at 19:50 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 32.96 mi in 1h:44m:58s.

Spinning easily around @SH @S5, comfortable gear, cadence, and speed. No hurry.

				
				
Like · Comment · May 20 at 19:20 ·  

6 people like this.

Aryanto Nugroho was out cycling. He tracked 31.14 mi in 1h:46m:08s.

Climb tanah putih on easy gear for warming up, then go straight to Gombel for strength climbing on 53-19, 3 reps. Then joining the peloton @S5, and pull 30' on 40-43kph.

				
				
Like · Comment · May 19 at 18:55 ·  

5 people like this.

Aryanto Nugroho was out running. He tracked 5.04 mi in 1h:13m:41s.

Training variation, light run and hill walks @WaterBlaster, continued with a set of core and upper body training at home.

				
				
Like · Comment · May 19 at 07:13 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 42.82 mi in 2h:11m:44s.

Warm up properly along majapahit, then doing ITT 5K at tempo pace @SH, continued with group endurance at tempo pace 45' @BKB.

				
				
Like · Comment · May 18 at 19:35 ·  

5 people like this.

Aryanto Nugroho was out cycling. He tracked 27.23 mi in 1h:32m:51s.

Easy ride on various gearing, just spinning around @SH @S5. Windy morning.

				
				
Like · Comment · May 17 at 18:55 ·  

5 people like this.

Aryanto Nugroho was out cycling. He tracked 79.14 mi in 4h:46m:50s.

Some easy warmup ride, then joining my team, Tendbir, for Fun Climb to Jambu (Syehpuji)-Sumowono. Many short but high gradient climb along the way. Fresh!

				
				
Like · Comment · May 16 at 22:21 ·  

3 people like this.

Aryanto Nugroho was out cycling. He tracked 39.90 mi in 2h:13m:57s.

Ride easily for the warming up, then joining the friday KBKB race training. Work mainly as the puller of peloton, as 3 rider try to breakaway. Catch them successfully, but don't have energy to do final sprint. LOL. The fate of locomotive, always fade at sprint line.

				
				
Like · Comment · May 14 at 19:47 ·  

5 people like this.
  • Rudi Pristiono May 14 at 23:02

    lepas dr pengapon berat bgt ngimbangin grup ring 1....akhirnya thresome bikin peloton 3 org dah

  • Aryanto Nugroho May 15 at 00:02

    anginnya memang deres pak ...

Aryanto Nugroho was out cycling. He tracked 63.19 mi in 4h:09m:48s.

Climbing day, riding solo, 2-peaks climb, first destination Gonoharjo hot-spring, and second destination Limbangan-Sumowono big climb. Enjoying quite time with nature.

				
				
Like · Comment · May 13 at 21:53 ·  

6 people like this.

Aryanto Nugroho was out cycling. He tracked 31.40 mi in 1h:56m:54s.

Happy climbing workout @Diponegoro University complex. Many short climb and rolling track with a refreshing view and air. Nice!

				
				
Like · Comment · May 12 at 19:18 ·  

2 people like this.
  • AGUS ARDIAN May 12 at 21:46

    Wuiih Citrasun dilewati tok ikk.. tiwas ta tunggu mbek mas Bolong... malah ditinggal mlebu kampus.. entuk ayam kampus ki mesti.. xixixi

  • Aryanto Nugroho May 12 at 22:02

    citrasun pemandangannya kebun jagung ... undip ada yang bening jogging ... ya enak undip to master ...

  • Rudi Pristiono May 12 at 22:31

    mulus mulus ayamnya ya pak?

Aryanto Nugroho was out cycling. He tracked 45.36 mi in 2h:18m:32s.

Warming up easily from home, Hi-cadence works 30' @S5, short recovery, Short sprint 10x100m @S5, then fun endurance ride @KBKB

				
				
Like · Comment · May 11 at 19:43 ·  

4 people like this.
  • Rudi Pristiono May 11 at 21:03

    narikke pak Masturi sm Hendi ya ?

  • Aryanto Nugroho May 11 at 21:11

    hahaha ... jadi funbike kbkbnya pak ...

  • AGUS ARDIAN May 11 at 23:53

    Hendy ditarik 40 wis bengak bengok piye jal.. jaluk e 35 tok podo 2 th lalu..

Aryanto Nugroho was out cycling. He tracked 20.16 mi in 1h:18m:41s.

Recovery, relax, easy ride on a windy and chilly morning.

				
				
Like · Comment · May 10 at 18:52 ·  

4 people like this.
  • AGUS ARDIAN May 10 at 22:05

    Woww.. kejutan !!! tumben cuma 32km piye jal..

  • Aryanto Nugroho May 10 at 23:14

    kemarin sudah 170km pak ... ini gowes mainan ...

Aryanto Nugroho was out cycling. He tracked 106.60 mi in 6h:16m:40s.

Let's climb, and do it hard! Touring to Kopeng through Sekarlangit with Tendbir and UCC. Perfect long climb, with a super headwind, make it a full effort riding. Why do cyclist love to suffer? LOL

				
				
Like · Comment · May 09 at 23:50 ·  

3 people like this.
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