The physio agreed with me that the tenderness in the quadricpes tendons is decreasing, although she still managed to find a sore spot! After massage of a few tight spots in calfs and quads we revised the technique for the step descents and noted that control of my left knee is far less than my right. I think I was a bit tired anyway.
After a short break I continued to swimming where I was told that I'd lost a bit of form in my stroke. I was shortening both the reach and recovery sections which is supposedly inefficient but this lazy style has allowed me to join lengths together. Being more careful was harder work!