The ITBL didn't hurt so this went well. My highest speed was 22.2 Km/hr and my max HR was 154 so I didn't push that hard. Didn't want to risk re-injury. I will probably try a 16K tempo today and see what happens, especially if I get to have a nap during lunchtime.
It feels kinds sore today but it doesn't feel like an injury anymore. If it blows up today, I take another three days off. Saturday and Sunday are mandatory off days because of visitors so nothing changes there anyways.