Today I focussed on high elbow and use of the upper arm as the driving lever. The pace achieved was around my current norms so no great impact there. The interesting thing will be how it feels tomorrow.
Assuming I have found a way of not aggravating it I've now got an exercise to do to try to stimulate repair through very mild loading.
It was suggested that I use a hammer - progress nearer to the end of the shaft as strength increases.