I set out to do a 45 to 50 min recovery run, my leg started bothering me, even at slow pace.  HR average was 145, I cut it short at 30 minutes.  Probably stupid to run on it the day after a race.  When will I learn to take injuries seriously.

I then went for a swim.  300 warm up, 2200 moderate,  300 cool down.  Swim felt good, I did not push anything, just kept steady state tempo for main set.  total swim time was 40 minutes.