Strava

By the sounds of it, you may as well have been on the turbo trainer.
You were in a beautiful part of the countryside, but you were only focused on a little screen?
This is one (of many) reason(s) why strava is stupid*.
I hope your knee heals up though, take it easy, and try a bit of water based rehab.

I take your point, but I'll have to respectfully disagree. The South West is my homeland and one of the most beautiful places in England IMO, and when I ride (especially solo) in a place like that, I like to stop frequently. I had a lovely pause under the shade of Westonbirt Arboretum, had a great bit of coconut cake and wandered around the 13th century church in Sutton Benger and found lovely bits of architecture like this. It's totally possible to ride at tempo, but still enjoy the scenery; even 40kph isn't so fast that you can't look around.

Having said that, my cycling has always been about self-improvement, and getting faster. If I wanted to pootle about in the sun I would have taken my motorbike out. This was a solo training ride in what happened to be beautiful countryside. I've never really been one to tour, or randonee or whatever. That's just my area of interest within cycling - going fast. Strava is a decent way to analyse and record my progress, so it frustrates me when recurring problems like my knee hinder that.

Thanks for the advice though, tbh I thought my knee had healed up so I have been slipping slightly with my stretching. That's probably the reason I was suffering.