Day 378: Capsizing My Dinghy…Three Times!

Mission 5: Week 1 Results


I’m back…with my first ever “Weekly Accountability” post! With some trepidation I entered this week not practicing daily accountability for the first time in ten Missions (dating back to 2006). 

I had doubts about whether I could make the transition. My biggest concern, would “weekly accountability” give me too much “wiggle room”? Would I go off the rails for the first three days and then try to tighten the reins for the last four days? Or would I go off the rails for six days and “hide” on the seventh, never to be seen again?! I was confident I’d adapt, but not convinced.

Well, these questions have been answered (at least for this week)! I’m here posting on Day 7, and I got through this first week at 100% CAPS (Cumulative Accountability Compliance Score)! All in all, I found the transition pretty painless, if anything I was steadfast about posting my results on Day 7, and this fact alone helped me stay on course.


According to my home scales I dropped 0.9 kg (1.9 lbs) in weight, and 0.3% in bodyfat this week. As you can see from my “Proof of Work” weekly weight stats below I actually posted 90.7kg for four consecutive days! I’ll continue working this week to get that number back under 90kg (where I have been for most of the last six months).

My daily weigh-ins for the week.

Workout/Step/Sleep Stats:

As posted below my “Last 7 Days” stats show 6 training sessions performed (three workouts, two swims and a run, exactly as I had planned. The other two key areas where I met my targets were “average daily step count” (above 10k) and sleep (above 6 hours per night). These stats, along with my progress pics (and food pics) contribute to my 100% compliance score.

My overall stats for the last 7 days.

New Sport: Sailing

As mentioned last week my Mission 5 Sport goal is to learn how to sail! This week it got serious…we actually went out on the water! Such a blast being out there powered by the wind! 

However, it was not all smooth sailing. I capsized three times in an hour of sailing! There seemed to be so many things I had to do simultaneously, especially when turning at 180 degrees. Like switch sides on the boat, shift the rudder, let out the rope and of course…duck (when the boom swings across!). 

I’m sure all of this will become second nature with enough practice, but right now it reminds of trying to learn how to drive stick shift for the first time! Whether I like it or not, I’ll have to be ready in two weeks to take the test…sailing in a triangle formation for an hour! We’ll see how we go.

A pic with my crew! Me on the right with our two coaches in the middle and another student on the left.

Well, that’s all for today, until next week,

Eat Clean,
Shred Hard,
Think BIG!


Weekly Accountability Log
Day 378 of 730 – Aug 22, 2022

Mission 5: Day 7 of 84 (M5 Week 1)

RTP Module



1) Mindset (0.5pts x 7 days)


2) Motivation (0.5 x 7 days)


3) Goals (0.5 x 7 days)


4) Accountability (0.5 x 7d)


5) Physique
  – Daily Picture (3pts x 7day)
  – 6 Workouts ? (7 pts)


6) Nutrition
  – Food Pics (2pt x 7 days)
  – Drink Pics (1 pt x 7 days)


7) Real Time Wildcard
  – Minimum Steps 10k ave.


Cumulative Acc. Score



Cume. Acc. Percent Score



Week 1 Accountability – Day 378
Scales/Step Count (Proof of Work)

Mission 5: Day 7 of 84 – Aug 22, 2022


Step Count/Training

2 thoughts on “Day 378: Capsizing My Dinghy…Three Times!

  1. Hi Adam, I have a question, do the stats that you post above are they synced with an app you use with your Garmin Watch? I think it’s pretty neat to have all that data on hand.


    1. Hi Tommy, yeah mate, the activity stats above are synched with the Garmin app while the weight and bodyfat stats are synched with the Renpho app. I would absolutely recommend the Garmin brand for smartwatches, I’ve had mine for over two years, and it hasn’t missed a beat.

Leave a Reply

Your email address will not be published.