“30 mins very easy. Walking is fine or easy cycle instead of either.”
I’m not going to manage an easy run or a walk or a cycle today. Instead, I’m going to have to count walking up and down 12 flights of stairs as my Janathon effort (believe me, there was a considerable amount of pain involved).
Fingers crossed this evening’s sports massage and a good night’s sleep will return my legs to normal.
abradypus 
Ouch. Hope you are soon taking those stairs two at a time again!
Get well soon, and it may be a flight of stairs but you owned it! It was the best stair walking of the day!!