Felt perfect for 6 mins and completely loose but then started getting achey feeling again... was a bit optimistic anyway. Stretching does seem to be working but definitely need some more rest. Will get another physio appointment.
GCN fartlek session
7 x 3min going up through the gears from 110-50rpm
6 x 4min going down through the gears
1min all out 110rpm
not really getting HR up but give legs a good burn on lower gears.
Maintenance 30:00 
Stretching and conditioning
3 x 10 clams
3 x 10 calf raises
monster band walks
sit ups and press ups - 35 continous