sprints on the bike and rower, accountability

Yesterday I went to the gym and did just 2 hard sprints on the rower.  I was going to do 3x500 w/ 1 min rest but after 2, I was spent and I though maybe I shouldn't bend my knee so deep. 

Concept 2 rower

2 x 500m w/ 1min rest - 2:02, 2:04

HR #1 - 167, #2 - 176

HR only recovered to 139 between reps.  

Bike 300m sprints w/ 2 min rest, pretty much all out and standing most if not all the way.

Bike 

4 x 300mw/ 2 min rest

max speed mph and max HR by rep:

#1 - 26.5,  159

#2 - 25.0, 167

#3 - 25.6, 169

#4 - 24.4, 169 

It was not much but better than nothing.   

I've been sleeping a huge amount, including naps, at least 9 hrs a day.  Had been staying up til dawn practicing music but am trying to normalize my schedule.  Went to bed 'earlier' about 3:30am, woke at 7:30, then went back to sleep til 11:30am.  Then took a short nap til 1:30pm.

I think the biggest thing I've lost without track competition is accountability.  For example, the lack of accountability I have with being dedicated to workouts and pushing it to the max.  The lack of accountability I have in my diet and the 5 lbs of stubborn fat I've gained around my mid section.  Competition and achievement demands accountability, and presently, I have none.   I need to get some.  There is being in shape, and there is being in elite 400m race shape.  I'm not even close and may never be again.  When I'm finally able to run, presumably in late Aug, it will take at least til late Nov to scale up to regular workout schedule.  Then it will take at least 6 months of hard work to get back, if my body can handle the training.  

IF