Cycled. Out too late; getting gloomy - hmm.
went up the ghastly segment Ifor recommended. In Stoke park. Ouch! then felt good for most of rest of ride, 11 miles so a bit further than usual, 10 miles always seems to be 45 minutes.
I did try on a couple of segments, got PR's, but dont' want to get sucked into this....
RH lower back more painful - good? Cos of Liz's treatment? Not sure.... https://www.strava.com/activities/2094048453