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Dilina

@bonkprotocol

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recreational runner. just logging my runs and sharing my thoughts. 🐒

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Your running watch gives you a lot of data, but understanding what it means is more important than having the fanciest watch.

⚠️And you don’t NEED an expensive GPS watch to start HR-based training. A basic Bluetooth chest/arm HR sensor (e.g. a COOSPO HR monitor on Daraz for around Rs. 6,700) paired with a running app on your phone can be a cheap and accurate option. Even the talk test/RPE costs nothing.

If you do want a proper GPS watch, entry-level models from
COROS, Amazfit, Garmin and other brands already give beginners pretty much everything they need: GPS, heart rate, pace, distance and structured workouts.

This is the start of a little series breaking down the science, tech and training principles behind running, without making it unnecessarily complicated (or expensive). Stay tuned for the next one :)

#RunningScience #HeartRateTraining #RunningTech #SriLanka #Running by @bonkprotocol

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12 days ago

A fun little preview, of us. The team, The one, and only Uncomfortables. Get around these great and powerful humans! Way more members in here than what’s shown, just getting all the videos together! Will be a fun one to put out! 20 odd individuals from all parts of Australia, together for a great cause! #getuncomfortable #neddsuncomfortablechallenge by @bonkprotocol

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a month ago

My experience as a beginner runner getting back to running after a long hiatus. YMMV! #running #zone2 #fitness #endurance by @bonkprotocol

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2 months ago

Uneventful but important long run last Wednesday! Had me dy1ng after 13Ks, Can’t even imagine how @catsmartpt is on track to do 500KM across Sri Lanka attempting a Guinness World Record, massive respect 🔥#longrun #distancerunning taken in Mildura, Victoria by @bonkprotocol

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a month ago

Parkrun No. 3 turned into my weekly hard session!#LOVEPARKRUN #lactatethreshold

SRI LANKAN LAMPRIES CURRY
Serves 16–18, Prep: 25 mins, Cook: ~2¾ hrs
Ingredients:
• 500g chuck steak
• 500g diced leg of lamb or mutton
• 500g chicken thighs
• 500g pork belly, diced
• 5 tsp salt (plus extra to taste)
• 8 cardamom pods + 1 tsp ground cardamom
• 20 whole black peppercorns
• 1 tbsp ghee + 2 tbsp oil
• 4 onions, finely chopped
• 8 garlic cloves, finely chopped
• 1 tbsp finely chopped fresh ginger
• 2 tsp curry leaves, crushed
• ¼ tsp fenugreek seeds (optional)
• 4 tbsp Ceylon curry powder
• 1 tsp turmeric + 1 tsp chilli powder
• 1 cinnamon stick
• 3 pandanus (pandan) leaves
• 3 stems lemongrass, bruised (or 2 strips lemon zest)
• 2 tbsp lemon juice
• 625ml (2½ cups) thick coconut milk
Method:
1. Place steak, lamb/mutton in a large pot, cover with cold water, add 2 tsp salt, cardamom pods & peppercorns. Cover and simmer 30 mins. Add chicken thighs and simmer 15 mins more. Let cool, strain, discard bones, and dice all meat very small.
2. Heat ghee & oil over medium heat. Sauté onions, garlic, ginger & curry leaves until golden. Stir in fenugreek (1 min), then add curry powder, turmeric, chilli, cinnamon stick, ground cardamom, pandan leaves, lemongrass, remaining salt, lemon juice, diced pork, and HALF the coconut milk. Cover & cook on low for 30 mins.
3. Add the diced cooked meats and the remaining coconut milk. Simmer uncovered for ~1½ hours until the meat is tender and the sauce thickens. Serve hot! taken in Mildura Weir parkrun by @bonkprotocol

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a month ago

Finally got these in from @taobao.official !!
Shoes from: (@xtepofficial & @361sport_official)

Tbh ordering on taobao can feel pretty intimidating at first since the whole app is in Chinese, but once you run it through a translator it’s REALLY easy to sort out. They ship everywhere (EDIT: direct shipping only to Hong Kong, Macau, Taiwan, Malaysia, Singapore, USA, Canada, Australia, New Zealand, Japan, South Korea, Thailand, Cambodia, Kazakhstan, and Mongolia. Others need to use ‘forwarders’), and the prices actually blow AliExpress and other sites out of the water (it’s not even close bruh). As long as you do your homework and stick to the official or verified flagship stores, you’re getting 100% genuine pairs (DYOR)

Mainstream running shoes have gotten CRAZY expensive lately, but the tech coming out of China right now is genuinely right up there with the big brands. You really don’t need to drop a fortune on trainers, and you definitely shouldn’t risk running in cheap knockoffs or random local shoes that don’t have PROPER CUSHIONING or support to protect you from injuries.

First impressions out of the bag: the build quality is WAYY better than I expected. Ngl seriously impressed with how solid and light they feel..

Taking them out for a spin soon, so I’ll drop a first run update soon and then also a full review once Ive put some proper kms on them

Here are some Chinese running brands to look out for:
Dynafish, Li Ning, XTEP, BMAI, Qiaodan, 361, Anta these are all good brands. (I heard Anta was bought out completely by Puma few days ago) @dynafish.asia @liningrunning @qiaodanofficial @antasportsofficial

Shout out to @the172project for sharing his wisdom on Chinese running shoes and putting us on 💯

If anyone wants to try ordering off Taobao and gets stuck with the app or warehouse stuff, just shoot me a DM!! happy to help you figure it out 🙌🏽 #running #runningshoes #xtep #carbonplateshoes by @bonkprotocol

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a month ago

Long run on Wednesday. During the last 3 weeks upped the distance from 10km - 11km and this week 12km. Planned the loop ahead of time, got my drink and my gel (first time trying gel too). The river/forest part of the run was quite picturesque though it was a bit unsettling cuz I was running by myself, and felt lowkey relieved when I was back in civilization. Legs felt like jelly in the uphill section towards the end. goal was to do 12km at around 155bpm HR. Got it done ✔️The long run really is the most important run of the week! #running #longrun #mildura taken in Apex Beach by @bonkprotocol

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a month ago

40 DAYS TO GO! @neddsuncomfortablechallenge

Doing my part as a Challenge Champion.

Fundraiser link in my bio. Thank you!

@wearemobilise @neddbrockmann @brad_hux94 @addiesnuc26 @brody.nuc.ambassador.2026 @pumaau @kurtis_oliver448 @tonedbytaylah @dandantheruckingman

#neddsuncomfortablechallenge #australia #charity #running taken in Mildura, Victoria by @bonkprotocol

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a month ago

My first ever @parkrunau!

30:04 gun time. On 3 hours of sleep. In the rain. Dry heaving at the finish line. 10/10 would recommend.

Quick context if you haven’t heard of parkrun, it’s a free, volunteer-run 5K that happens literally every single Saturday morning, all over the world, year-round. No entry fee, no big production. You just show up, run, scan your barcode, and your time’s uploaded by the end of the day. That’s it. That’s the whole thing! And it’s been running like clockwork for 20+ years. Would genuinely be nice to have this in LK!!

Ran this one at Mildura Weir, mostly flat, a gentle bit of elevation in the middle, and today it was properly muddy from the rain. 85 people still turned up despite it pouring minutes before the start. Runners, walkers, people walking their dogs, parents pushing prams. Every single pace and purpose, same course, same morning. @milduraweirparkrun

The volunteers tho were genuinely the best part. Gun timing, briefing first-timers, taking photos, marshaling the course, all unpaid, all just because they love this. @the.athletesfootmildura sponsored the morning with water, bananas and snacks, and even let us trial their New Balance Ellipse (a stability shoe) on course, tried a pair myself, pretty cool experience. #loveparkrun taken in Mildura, Victoria by @bonkprotocol

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a month ago

2026’s fastest 5k(ish) effort 🥵 at @justicerun.lsaric

(and guess what? All the deserving runners got their medals!)
Superb event organized by @lsaricofficial

@sathvika_kk @anupa_w @anupaiw @nd_shan @madushan35 taken in Independence Square, Colombo by @bonkprotocol

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2 months ago

Second parkrun! ✅ @parkrunau @milduraweirparkrun

Dressed in @neddsuncomfortablechallenge tee and hat. Fundraiser link in my bio, please check it out :) 36 days left until the challenge begins! I’m running 6K 10 days in a row and cold showers every day as my challenge, to raise funds for @wearemobilise to help the homeless into stable housing.

#running #parkrun #neddsuncomfortablechallenge

Quality session of the week completed ✅

206 runners today!

312th Parkrun at Mildura Weir! #loveparkrun

No volunteers = no parkrun. They’re the most important part of parkrun. Hoping to volunteer one of these days.

First timers being debriefed!

Fun fact: I typed captions for each of these slides and lost them all and had to re type all it 💀

Too many captions idk what I put for this one before but now cbb

Bestest parkdog ❤️

Couldn’t capture a video in the course last week so here goes! The weather was quite nice as well this time around :)

Too much lateral foot swing. Gotta fix my running form 🙃 open to any advice!

Electrolytes are important, K?

103 people finished ahead of me including a runner pushing a stroller. Parkrunners be moggin us normies

Accidentally ran my second fastest 5k of this year and 3rd fastest alll time

Pace vs HR. @corosglobal watches are elite 💯 taken in Mildura on the Murray River by @bonkprotocol

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