Right now, there's not a lot you can do except do some easy z1/z2 for a day or two and cut back on the speed work. You will probably come out of this stronger.
In the future, a few things.
It's good to listen to your body, but your body will lie to you. Stick to the plan. Unless you're a top echelon racer, intensity should be planned and measured.
Group rides are great, but if the plan calls for an easy day, you have to resist the temptation to go hard. When the group goes, sit on the back. Don't be a hero.
Work a short z1/z2 ride in after intensity days. They can help you recover better than a day off. Taper up, taper down.