Defending.
"as every sportsman/athlete, who´s training SERIOUSLY has a training schedule to follow "by the book", so did Viren too. If you are following it "by the book", and get in better shape, better condition, better results, win gold, etc and you get to awareness of that it was the obeying of your training schedule that made all of it it happen/materialize, then you´re you´re good to say: "I know did everything right (and here is the result)". It has the same meaning when you say: "I know I did nothing wrong".
Defending: If you stay true to your training schedule and achieve your goals by that, you can conclude: "I did everything right". That´s synonymous to "I didn´t do anything wrong", and the results speak for it. On the other hand: If you don´t stay true to your training schedule and because of that you don´t achieve your goals by that, you can conclude: "I didn´t do everything right", that´s synonymous to: "I did something/many things wrong", and the results speak for it.
"Doing wrong" and "Doing right" can have different/opposite or each other supportive meanings, depending on in which tone (positive/negative) they are reflected, especially when taken separate/out from the common reference:
"I have not done anything wrong" = "I have done everything right"... "I have done nothing right" = "I have done everything wrong".
Certainly Defending.
... capiche?
Is there still something that you don´t understand?