Sports massage (Paddy) 1:10:00 
Calves (lateral) Quads (VL esp) Glutes (Med esp) and the TFL all really really tight. Small tear in the right medial quad. Both SI joints were out of line and my left leg is shorter than my right so heel raisers were suggested I need to rethink my programme structure esp since the ultra. Apparently my exercise is bordering on obsessive and excessive and I need to tone it down and start from scratch. I'm to start off with a 20 min run on Saturday. And ICE is my friend!