2C+. Mobilising sore back and seized glutes again.
Cycling (MTB) 1:19:05 17.75 km (4:27 / km) +289m4:07 / km ahr:123 max:184 shoes: Specialized Rock Hopper AFS
MTB Turf - bit much for the old back
Aka setting up a pile of turfs for stoker et al to take back from me within minutes, but I had my one window of opportunity to get out in the sunshine, so took it. No chance of taking the new zones in BrOfA (already hoovered by geoffh) but I thought I might try for the three new ones up on Sherrifmuir. Just as I set out I saw that Dawn was out, too - hope I didn't b*gger up her planned turf route.
The old MTB is about as creaky as me, and the rear wheel is warped, but it got me round. My back was OK on the bike thanks to the frequent stops to take zones, but it didn't take long for it to start seizing up after I got home. Ah well. I got out.
Took 29 zones - 15 gone within the hour, and more to go v soon by the looks of it. Siiiiigggghhh
Walking (Turfing) 1:26:08 7.4 km (11:39 / km) +174m10:25 / km ahr:97 max:120 shoes: Hoka Stinson 4 ATR
After yesterday's failure to get out - too busy all day and the evening was just too minging to contemplate - my back was feeling it, so a morning walk was in order. Thought I'd head up the hill only to realise that I'd be chasing around after J9 who'd also had the same idea - thankfully I met her en route and she only broke one of my legs ;-). As usual Turf dragged me further than I'd intended, so I was late to start work, but feel better for the air.
Cycling (Zwift group ride) 31:44  18.24 km (1:44 / km) +139m1:41 / km shoes: Genesis Croix de Fer 30 2016
Paul's Meetup - Richmond Nice and steady rehab with additional banter - just what the doctor ordered. I even did quite well at keeping to my self-imposed half-hour limit!
Cycling (Zwift) 37:13 21.5 km (1:44 / km) +211m1:39 / km ahr:126 max:145 shoes: Genesis Croix de Fer 30 2016
Short easy spin. Two and a half weeks since I did my back in, although it feels as if I've lost two and a half months of bike fitness. I'm not out of the woods yet, either; still feeling it a bit, so I kept the effort at 60pc or below. I had to stop a couple of times to get the dinner on, which helped move my back a bit, too.
Cycling (Gravel) 56:47 12.11 km (4:41 / km) +220m4:18 / km ahr:121 max:156 shoes: Genesis Croix de Fer 30 2016
Well that would have been a lot more fun if I hadn't been nursing a <20psi rear tyre for most of the way.
Enthused by the spring sunshine (had a lovely walk back from dropping the car at Northend Garage for its service, at 8am), I'd detached the bike from the turbo, ridden down to Victoria Park for my meeting (via the garage to get my car key) then headed off up the hill to grab a few turfs by gravel bike. When stopping at the gate on the Landrick path I noticed that the tyre had popped off the rim - agh, hadn't re-seated it properly when measuring up for tubeless rim tape - so deflated it, re-seated it and attempted to pump it back up, only to find that the new pump is a useless piece of cr*p. Limped all the way around with very little air in the tyre, standing up on anything not completely smooth i.e. all of it.
Need to fit SPDs back on instead of the Focus road pedals, they were a nightmare to clip out of and clip back into every time. Still. It was a lovely day, I was out on my bike, and nothing dropped off. Me, I mean, not the bike.
Still have to go back out to collect the car later!
Strength training (FVO Pilates) 35:00 
A full session last week was too much for the geriatric glutes and venerable vertebrae, so I cut it short at the intervals and just finished with a couple of wee stretches. Hope to get back to a full session next week.