It's been over a week, I don't really count Saturday's abortive attempt, but I got back on the roady last night and managed a (soft!) 30 min 150watt session without much pain, and today I rode to work.  Not 100% by any stretch, but at least I can get on a roady and hold position without too much pain.

I managed to ride to work too, but the ride home was pretty umcomfortable.  Seated pedaling is ok, standing (take off from lights etc), not so much ...