Note
Had my appointment with the physio;
no running for a few meeks (it may be only a fortnight if I heal quickly enough).
Really bad ITBS; I hadn't noticed, but my knee is actually swollen.
and Really bad LTF
She said this was because my glutes were pretty lazy and I had be putting all the work onto the LTF (particularly the right one).
so icing, stretching, Pool work, and riding for the next fortnight....