Cycling28:30  7.75 mi (3:41 / mi) +70m3:35 / mi ahr:134 max:148 shoes: Propel
Loxwood TT course w/o "the hill". Felt nothing from hip until 20mins into drive home. Plan to put voltarol gel on at home afterwards scuppered by broken CH, so had lukewarm bath then gel. 5 degs with stiff northerly but well wrapped up. Great to be out!
Warm Up5:00 
Thorough set of stretches before and more so afterwards.