Doing these were a bad idea; left me very sore for a few days:
Still, today’s PT went well; the therapist knows how to order things in level of difficulty. I’ll have to use some of those lessons.
Back flexibility was ok though:
The pre-PT workout: walk (went so-so..ready to quit when I did) and 30 minutes on the bike.
The irony: this was my fastest time this year on this course and..my slowest pace because my Garmin got it shorter than the Map My Walk.
Mapquest got this as 1.166 which is what Map My Walk got it, which gives a 13:48 pace, which is what it actually felt like.