Yeah, this is, unfortunately, normal. For me, the recovery from something like you did would be about a week. Recently, I played outside with my son for 15-20 min and it took me 10 days to recover from that... sigh!

Also, you'll probably find that your recovery has a trajectory. I get progressive worse following over-stimulation/activity for 3 days; Day 3 is always the worst... intense headaches, mood change, etc. After that it plateaus or, if I'm lucky, starts to get better.

This is a very frustrating part of PCS. Learn your limits and try and work within them : )