Maintaining consistency in diet and workouts-20 days into food diary

Felt sluggish today but was able to go to the gym and do  spinning workout. I did 28 minutes on the lower seated spinning bike. I did a variation of my usual workout in which I would go a minute and then 30 seconds at 100 rpm. Even though I was only around 50 rpms on the alternating times it is a pretty good workout for 28 minutes. I burned 300 calories on level 9 doing the workout this way.
Here is the final screen off the bike.

In terms of weight lifting I busted out 3 sets of 5 at 110 line. Then busted out 3/5 at 110lbs on the freemotion squat machine. Then did calf extensions at 3/6 at 100 lbs and then leg extensions of 3/5 at 100lbs. Doing these felt good. I also did 3/20 ab crunch at 25 lbs.

I am starting to notice the inconsistencies in my diet interms of calorie consumption. Today for instance was a high sodium day. I notice that I am alternating days with higher calories and my protein is always high. The mapmy run food log and calorie has helped me see these things. Its such a great tool.

This week I need to get back on the intensity track with at least 3 speedy 2 mile sessions. This will help tune my focus. I also need to pick up more cliff and zone bars to stay consistent on calories.

I need to remember that my food diary began on May 28 so I am only 20 days into this process. I think I will notice alot more in the next 2 weeks. I think I will see the areas I need to work on with my diet and also the areas of improvement with working out. Had some salmon and rice. I think I can incorporate rice into the diet but need to make sure it is no more than 1 cup at a time.

I think what threw this past week was the distractions with awards night and going to millis. I was never able to make up missing workouts during those nights. This week will be a big week at school with meetings and with finalizing projects. I hope that I can remain balanced and push through to the next week in which I will hav alot of time to workout maybe even at school during exams. I think the key will be to keep a positive approach and recognize the positive things continually.